Tag Archives: physical activity, fitness, exercise

sketch of a stack of books with an apple on top

non-drug ways to get well and stay well

In a previous post I introduced you to Mind Over Meds by Dr. Andrew Weil . I reviewed 7 classes of medications he teaches we should use less often. MIND OVER MEDS- book cover

In another previous post I shared 7 drug classes I consider overused, 4 of which he discusses in his book.

In this follow up post I list alternatives to drug therapy. These are also adjuncts to medication- meaning we recommend using them even if you do need medication.

Dr. Weil mentions these in his book, and I’ve pulled from other sources too.

This is a brief overview of several approaches, not a complete list. If you are interested in knowing more, I suggest exploring the reference links. I invite you to send me a message about a topic you would like me to explore in more depth here.

This post uses affiliate links  that support this blog and non-affiliate links that don’t.

EAT TO TREAT

I, Dr. Weil and most physicians recommend diet changes to treat and prevent many common medical conditions. Almost any health issue can be improved with better food choices.

bottle of olive oil

Olive oil is an important ingredient in the Mediterranean diet .

The Mediterranean diet, emphasizing fruits and vegetables, whole grains, fish,  and healthy fats like olive oil, seems to protect against heart disease and increase longevity.

The DASH diet is the first choice to lower blood pressure. DASH stands for Dietary Approaches to Stop Hypertension and also emphasizes fresh foods and healthy choices.

The American Diabetes Association offers extensive information on eating to control diabetes.

Food choices are also important in treating high cholesterol, GERD, allergy, heart disease, overweight, gout, kidney stones and other kidney disease, and possibly other conditions.

PLANTS THAT TREAT

Herbal medicines are endorsed by Dr. Weil; he points out that early synthetic drugs were derived from plants. Unfortunately most physicians have not had extensive training in their use. They are also not regulated as stringently as prescription drugs so quality may not be uniform.

Herbal medicines are used to treat a wide variety of conditions and symptoms including headaches, gastric distress, hot flushes, depression, insomnia, pain, allergy among others. Scientific confirmation of their effectiveness is lacking for most, but some patients find them helpful and some physicians endorse, or at best tolerate their use.

The unsupervised use of herbs and other dietary supplements can be dangerous, especially if combined with other drugs.

USING OUR MINDS

Mind-body therapies can be helpful in managing painful conditions such as IBS (irritable bowel syndrome), migraine, joint pain, and anxiety/depressive disorders. These include

  • Hyposis
  • Biofeedback
  • Meditation
  • Relaxation techniques

 

 TAKE A DEEP BREATH

Breath work- changing habits of breathing and specific breathing techniques can relieve anxiety, and manage stress. Dr. Weil calls

Breathing: The Master Key to Self Healing and teaches how to do it in this recording. 

GET MOVING

Exercise and other forms of physical activity help manage all kinds of musculoskeletal pain, fibromyalgia, lowers blood pressure, aids weight loss,relieves anxiety and depression.  They may even have a role in preventing or delaying the onset of dementia. This includes

woman standing on a rock in a forest

Walking, especially outdoors, can relieve feelings of stress and tension as well as improve physical fitness.  Photo from Lightstock.com

graphic

Yoga

Tai chai

Aerobics

Strength training

Dance

Sports

Walking

Jogging

Bicycling

 TOUCH

Manual medicine is used to manage back, neck, and other musculoskeletal pain and headaches.

  • Chiropractic manipulation
  • Osteopathic manipulation
  • Acupuncture
  • TNS-transcutaneous nerve stimulation
  • Massage
  • Support with splints, wraps, slings, braces

TRAINING THE MIND

CBT (cognitive behavioral therapy) and other forms of psychotherapy should be a part of the treatment of most mental disorders and may be the only treatment needed for mild conditions. The use of therapy animals also fits here.

CHANGING OUR LIVES

Lifestyle evaluation and adjustments can improve any medical condition and is also one of the most important factors in prevention of disease.

 

Hygiene                           

a sink with colorful wall decorations

Who knew handwashing could be entertaining?

Hand washing is the most effective way to prevent many infections, especially those that can be transmitted by food and water. Proper food preparation and storage and kitchen clean up also contribute to safety.

 

 

 

 

Sleep

Habits that create sleep deprivation or poor sleep contribute to depression,musculoskeletal pain, headaches, fatigue, and even make us more prone to infection. Check out this previous post on how to get a good night’s sleep

a bed in a room

One’s sleep environment affects quality of sleep.

 

 

 

 

 

 

 

Chemicals and pollutants

Avoidance of allergens and toxins should be automatic. For allergy, any known allergens -substances that cause allergy symptoms-can often be eliminated from one’s immediate environment, although I have had patients who insisted on keeping pets that they were allergic to. If the allergens cannot be completely eliminated, you can at least minimize exposure.

At this affiliate link you can find products to help eliminate allergens in your home


 

It seems we call everything a “toxin” these days, and detox regimens are popular. (although our bodies naturally detox us every day).

Anything in excess can be harmful. But our overall health as a society would improve immensely if more people would avoid the obvious toxins of tobacco, excess alcohol, and illicit drugs.

sign says NO smoking, wilderness area

When walking, wear proper shoes; and don’t smoke.

Review 7 surprising reasons to be smoke free

 

 

 

 

 

 

Stress management 

Many of the techniques I’ve mentioned help with stress management. In turn, managing the stressful events and situations in our lives can help us feel more rested, less tense, more relaxed, calmer, and able to manage our other medical problems better.

FamilyDoctor.org offers these steps to Managing Daily Stress 

 

 

Dr. Weil recommends these resources about  integrative and complementary medical treatments

The National Center for Complementary and Integrative Health

The Office of Dietary Supplements 

 

Dr. Weil’s books are also available at


Barnes & Noble – Free Shipping of $25+

 

If you found this post helpful, please share with friends and colleagues. And let me know too. I welcome feedback and use it to plan future posts.

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GOALS written on a sheet of paper

5 health resolutions worth keeping

I don’t make new year’s resolutions, but I do think the start of a new year, whether it’s the calendar year, your birthday, or some other anniversary date, is a good time to evaluate our priorities and what we are doing to make them happen.

So today I suggest 5 health issues we can evaluate and resolve to improve in 2017. I’ve listed links to previous blog posts and other sources that will help you set goals and make them happen.

milk, yogurt, fruits, vegetables

Resolving to make better food choices.

 Resolving to eat healthier and safer –

6 steps to losing weight and gaining hope

Less red meat + more vegetables = less cancer

 

Top Cancer-Fighting Foods from WebMD

 

 

 

 

jogging trail sign

Resolving to do more physical activity

 

Resolving to be more active physically

A tour of the U.S. Olympic Training Center, Colorado Springs, Colorado- Tuesday Travels

Use your phone to get fit

 

 

 

 

 

No Smoking sign with pumpkins

Resolving to quit smoking and to remain smoke free.

 

Resolving to quit  smoking

 

It’s never too late to stop smoking from the Chicago Tribune 

7 surprising reasons to be smoke free

 

 

 

2016-11-16-14-08-28

Resolving to read more- it helps the brain stay active. (photo by Dr. Aletha at Full Circle Bookstore) 

 

 

 

Resolving to learn more

Reading books may add years to your life  according to Harvard Medical School

 

6 Best Medical Books of the Past 75 Years

10 health blogs you should read- a pair of docs and more

 

 

 

 

 

let us love with actions and truth 1 John 3:18

Resolve to do more to help others.

 

 

Resolving to give more

The Good Samaritan

 

Please leave a comment about what health resolutions you have made or will make this year. I  want to encourage and cheer you on.

 

Next week, read here about 7 drugs that are overused, as we explore the heart of health.

 

 

“How I “broke up” with junk food and fell in love with healthy eating”- top post of 2016

This week I’m sharing my top 5 most viewed posts of 2016. I’m not surprised that any of these were the most popular because a couple of them are among my favorites too. (Well, ok, they all are.)

Here is my most viewed post this year;  it was also my most viewed post of 2015.

I think it is popular because the story is  honest and authentic, and one so many of us can identify with. It would be easy to call it a “weight loss” success  story, but it is so much more. Read about my special friend Pam and you will understand why.

How I “broke up” with junk food

and fell in love with healthy eating.

 

 

Meet my friend Pam. My husband and I met Pam and her husband in a ballroom dance class. I was immediately captivated by her radiant smile and Southern charm. Since then I have learned more about her and watched an amazing transformation in her life.

Pam and I attending a wedding at the dance studio

Pam and I attending a friend’s wedding at the dance studio

Pam graduated summa cum laude with a Bachelor of Arts from Mississippi State University in 1980. With a major in Communications, she started her career as a writer and Account Executive for advertising and public relations agencies in Mississippi and in Oklahoma where she moved after marrying.  She was the Marketing Director for a large medical clinic for several years. Since 1995, she has enjoyed being a stay-at-home mom with involvement in PTA, church and community. In 2012, she was named Volunteer of the Year by her community public school system.

But despite such a charmed life, there was a struggle, one that Pam shares with many people. In this blog I have discussed the physical and emotional consequences of excess weightyou will be encouraged by Pam’s success story which she so generously shares with me and you.

“Breaking up is hard to do. ” By Pam Whitson

“I was happily married to the love of my life and should have been having the time of my life.   Sadly, my self-confidence and my happiness had been stolen, and I was the thief.

For over two decades, I robbed myself of peak energy, vitality, health and beauty by totally disregarding my intake of food.  Oh, don’t get me wrong, I thought about what I should do.  I spent money on self-help tapes, gym memberships and weight loss programs from the practical to the extreme.  I whined and wished about it constantly.  And it didn’t help knowing that I was not alone; almost half of adults are overweight or obese.

And I had occasional moments of success.  Like the time I was within four pounds of leaving the “obese” category. (Obese is a BMI, body mass index, of 30 or higher)  After months of hard work, I ran to Glamour Shots for the mid-1990s version of a sequin and big hair make-over.  On the way home from my triumphant photo session, I stopped by my favorite barbecue place and started eating my way right back to where I was before.  I gained all the weight I had lost back and more.

I joked my way through feelings of depression, because  I had an unhealthy relationship with food.    I thought about it way too much.  I ran to it for instant gratification.  I was too in love with the tastes, the textures, the sheer delight of food.  Even now, I love to grocery shop.  One of my favorite places on the planet is the cereal aisle of the grocery store.

cereal boxes in a store

“One of my favorite places on the planet is the cereal aisle of the grocery store.”

Finally, at age 53, after twenty years of carrying way too much weight for my 5’7 ½” (1.7 meters) (yes, the half inch counts!) frame, I was ready for a change.  Really ready.  Change isn’t easy.  Change hurts.  I walked into Weight Watchers and pretended it was my first time ever.  I read everything.  I listened and participated.  I went to every meeting.  I hung around afterwards and pestered my leader for every little nugget of information I could cling to.

Pam before weight loss

Pam and her daughter

I rejoined Weight Watchers in July, 2012, with 20 pounds (9 kg) still off from a previous Weight Watcher effort. I lost 40 pounds (18 kg) in 4 1/2 months to be at goal before Thanksgiving! I learned to maintain this loss during the required six week maintenance period with Weight Watchers and became an official Lifetime Member before the year’s end of 2012. This meant a lot to me because my birthday is New Year’s Day. How wonderful to start the year at a healthy weight!

At Weight Watchers I learned I could change.  I could change what I put in my grocery basket.  I could change what I ordered in restaurants.  I could change how much I moved.

I could change my relationship with food for good.

I still enjoy food.  Very much.  Maybe even more than before because now I appreciate my food as fuel to live a healthy and active and even beautiful (in the eyes of the beholder) life!  I still enjoy the tastes, even more so because I choose only the best.  My plate is colorful with roasted veggies and fresh fruits and salad greens.  I enjoy grilled lean chicken, steak and seafood.  My carbs are high fiber, full of flavor and texture.  I no longer long for the processed foods full of white flour, sugar and fat.

By pairing healthy eating with increased physical activity, I changed my weight dropped from 226 lbs (102 kg) to 150 lbs (68 kg).  Now 70 pounds (31 kg) lighter and at a healthy BMI of 23, I feel so much happier and healthier.  But once I started eating better, even before I was near my goal weight, my self-esteem and confidence were instantly restored.  Just knowing that I had a plan gave me optimism and excitement.  I’ve been at goal for almost three years and I wouldn’t trade it for the world (or even a crisp cookie). And I now stay about 10 pounds (4.5 kg) below goal as a safety net.

Pam on a well deserved vacation

Pam on a well deserved vacation

In addition to my daily walks, I enjoy ballroom dancing, Jazzercise, swimming and an occasional bike ride.  I wear a Fitbit and accomplish 15,000 steps a day.

I’ve been a Weight Watcher leader for two and a half years and just LOVE it! I never imagined I would do this; you might as well as told me I would become an astronaut. While helping me stay at a healthy weight, I enjoy the privilege of making new friends and helping other people be their most confident and healthy selves. Just for fun, I’ve started a Park Walking group that explores different parks in our city every two weeks. We took a summer break (Oklahoma gets real hot in the summer) but will be back on the trails in September. Along with my awesome Weight Watcher members, I’m enjoying a new healthy relationship with food for good. ”

Pam leading a Weight Watchers meeting

Pam is now a Weight Watchers coach

 

 

Weight Watchers may not be the answer for everyone, but Pam’s idea of changing our relationship with food should be a part of any weight management plan.  Our eating habits affect our health in other ways, so even if you are not overweight, using food appropriately is important.

Physical activity also has health benefits beyond weight loss. I joined Pam’s walking group and find it a fun way to exercise and make new friends. (My favorite walking shoe is Go Walk by Skechers.)  In addition to social dancing with our husbands, Pam and I are part of a ladies dance team. We performed a Western theme dance routine to the song “These Boots are Made for Walking” . That’s so appropriate for someone who walked her way from a BMI of 35 down to 25. If she can do it, so can you.

 

And if you are wondering how Pam is doing a year later, read this update –

“in love with healthy eating”

( This post contains affiliate product links; purchase through these links pays a commission to this blog; thank you)

 

 

Thank you for joining me for this year end recap, and for reading these and my other posts this year. I appreciate your time and interest in what I have to share.

Please follow this blog in 2017 as we continue to explore the HEART of HEALTH.

 

“in love with healthy eating”- an update

 

( This post contains affiliate product links; purchase through these links pays a commission to this blog; thank you)

Almost a year ago I introduced you to my friend Pam who successfully lost weight a few years ago. Perhaps more important than achieving her weight loss goals, she actively maintains those goals and enthusiastically helps others do the same. 

So I thought you would enjoy an update about  Pam . If you didn’t meet her the first time , you can do so now . Here’s my original post from last September. 

Meet my friend Pam

I am pleased to introduce you to my friend Pam. My husband and I met Pam and her husband in a ballroom dance class. I was immediately captivated by her radiant smile and Southern charm. Since then I have learned more about her and watched an amazing transformation in her life.

Pam and I attending a wedding at the dance studio

Pam and I attending a friend’s wedding at the dance studio

Pam graduated summa cum laude with a Bachelor of Arts from Mississippi State University in 1980. With a major in Communications, she started her career as a writer and Account Executive for advertising and public relations agencies in Mississippi and in Oklahoma where she moved after marrying.  She was the Marketing Director for a large medical clinic for several years. Since 1995, she has enjoyed being a stay-at-home mom with involvement in PTA, church and community. In 2012, she was named Volunteer of the Year by her community public school system.

But despite such a charmed life, there was a struggle, one that Pam shares with many people. In this blog I have discussed the physical and emotional consequences of excess weightyou will be encouraged by Pam’s success story which she so generously shares with me and you.

“Breaking up(with junk food)  is hard to do .”

By Pam Whitson

“I was happily married to the love of my life and should have been having the time of my life.   Sadly, my self-confidence and my happiness had been stolen, and I was the thief.

For over two decades, I robbed myself of peak energy, vitality, health and beauty by totally disregarding my intake of food.  Oh, don’t get me wrong, I thought about what I should do.  I spent money on self-help tapes, gym memberships and weight loss programs from the practical to the extreme.  I whined and wished about it constantly.  And it didn’t help knowing that I was not alone; almost half of adults are overweight or obese.

And I had occasional moments of success.  Like the time I was within four pounds of leaving the “obese” category. (Obese is a BMI, body mass index, of 30 or higher)  After months of hard work, I ran to Glamour Shots for the mid-1990s version of a sequin and big hair make-over.  On the way home from my triumphant photo session, I stopped by my favorite barbecue place and started eating my way right back to where I was before.  I gained all the weight I had lost back and more.

I joked my way through feelings of depression, because  I had an unhealthy relationship with food.    I thought about it way too much.  I ran to it for instant gratification.  I was too in love with the tastes, the textures, the sheer delight of food.  Even now, I love to grocery shop.  One of my favorite places on the planet is the cereal aisle of the grocery store.

cereal boxes in a store

“One of my favorite places on the planet is the cereal aisle of the grocery store.”

 

 

Finally, at age 53, after twenty years of carrying way too much weight for my 5’7 ½” (1.7 meters) (yes, the half inch counts!) frame, I was ready for a change.  Really ready.  Change isn’t easy.  Change hurts.  I walked into Weight Watchers and pretended it was my first time ever.  I read everything.  I listened and participated.  I went to every meeting.  I hung around afterwards and pestered my leader for every little nugget of information I could cling to.

Pam before weight loss

Pam and her daughter before her weight loss.

 

 

I rejoined Weight Watchers in July, 2012, with 20 pounds (9 kg) still off from a previous Weight Watcher effort. I lost 40 pounds (18 kg) in 4 1/2 months to be at goal before Thanksgiving! I learned to maintain this loss during the required six week maintenance period with Weight Watchers and became an official Lifetime Member before the year’s end of 2012. This meant a lot to me because my birthday is New Year’s Day. How wonderful to start the year at a healthy weight!

At Weight Watchers I learned I could change.

I could change what I put in my grocery basket.

I could change what I ordered in restaurants.

I could change how much I moved.

I could change my relationship with food for good.

 

I still enjoy food.  Very much.  Maybe even more than before because now I appreciate my food as fuel to live a healthy and active and even beautiful (in the eyes of the beholder) life!

I still enjoy the tastes, even more so because I choose only the best.  My plate is colorful with roasted veggies and fresh fruits and salad greens.

I enjoy grilled lean chicken, steak and seafood.  My carbs are high fiber, full of flavor and texture.  I no longer long for the processed foods full of white flour, sugar and fat.

By pairing healthy eating with increased physical activity, my weight dropped from 226 lbs (102 kg) to 150 lbs (68 kg).  Now 70 pounds (31 kg) lighter and at a healthy BMI of 23, I feel so much happier and healthier.

Once I started eating better, even before I was near my goal weight, my self-esteem and confidence were instantly restored.  Just knowing that I had a plan gave me optimism and excitement.  I’ve been at goal for almost three years and I wouldn’t trade it for the world (or even a crisp cookie). And I now stay about 10 pounds (4.5 kg) below goal as a safety net.

Pam on a well deserved vacation

Pam on a well deserved vacation

 

 

In addition to my daily walks, I enjoy ballroom dancing, Jazzercise, swimming and an occasional bike ride.  I wear a Fitbit and accomplish 15,000 steps a day.

 

I’ve been a Weight Watcher leader for two and a half years and just LOVE it! I never imagined I would do this; you might as well as told me I would become an astronaut. While helping me stay at a healthy weight, I enjoy the privilege of making new friends and helping other people be their most confident and healthy selves.

Just for fun, I’ve started a Park Walking group that explores different parks in our city every two weeks. We took a summer break (Oklahoma gets real hot in the summer) but will be back on the trails in September.Along with my awesome Weight Watcher members, I’m enjoying a new healthy relationship with food for good. ”

Pam leading a Weight Watchers meeting

Pam is now a Weight Watchers coach

 

 

 

Weight Watchers may not be the answer for everyone, but Pam’s idea of changing our relationship with food should be a part of any weight management plan.  Our eating habits affect our health in other ways, so even if you are not overweight, using food appropriately is important.

Physical activity also has health benefits beyond weight loss. I joined Pam’s walking group and find it a fun way to exercise and make new friends. (My favorite walking shoe is Go Walk by Skechers.)  In addition to social dancing with our husbands, Pam and I are part of a ladies dance team. We performed a Western theme dance routine to the song “These Boots are Made for Walking” . That’s so appropriate for someone who walked her way from a BMI of 35 down to 25. If she can do it, so can you.

 

 

So what’s Pam doing now?

Pam has maintained her junk food break-up by continuing to make wise food choices consistently. She may have an occasional splurge, especially on special occasions or travelling. But most of the time she sticks with what she has learned works for her.

 

woman drinking tea

Enjoying real tea time at The Kensington Palace Orangery! Cucumber sandwiches, scones with clotted cream and delectable tiny treats – glad I already weighed in!

 

 

 

Weighing in at Weight Watchers

Pam is still a Weight Watchers coach and mentor, posting promotions on social media and inviting people to meetings. Like these recent posts-

 

“If you’ve been thinking of giving ‘getting ‘fit and healthy’ ONE more try, come and join and make it THE try that changed your life.”

“Sixty fun members and lots of celebrations at Weight Watchers today! We may have fun, but we are seriously proud of their achievements!”

“Thinking of using a No Weigh In pass at Weight Watchers tomorrow? Go right ahead! Just be there, 10:30 am,  as we go “beyond the scale.” Happy 4th of July and hope to see you soon!

“Mall Walk for cash and prizes! Meet me this Thursday morning, July 7th, at 9:30 am  for a super fun walking challenge! Bring $2 and any kind of step counter (Fitbit, pedometer, phone tracker, etc) to take part in the cash reward. We’ll also have drawings for prizes! Everyone is welcome and I hope to see you there!

13510943_1375060879174394_6926755158201409177_n

Some of the prizes given at her meetings

 

 

 

“Great meeting today “Clear The Clutter” if it doesn’t spark joy in your life get rid of it!!”

“WW Friends: Let’s attend the “Every Body Happy” free class together this Thursday, 1:30 p.m.. The class sounds super fun – practical tips for looking great at every size and building a transitional wardrobe to feel our best as we lose weight. Hope to see you there!”

“Drinking our life or at least our SmartPoints away? This week at Weight Watchers, we’re learning how to be smart about our coffee drinks, happy hour, even tea, lemonade and slushies! Hope to see you at the  meeting Monday at 12 noon, Tuesday at 10:30, or at the meeting time and place that works best for you!”

 

Keeping moving

Her other “secret” to weight maintenance is regular physical activity. She ballroom dances with her husband and organizes regular park walks with other ladies . She recognizes the power of group support and encouragement, as well as the safety in walking in groups. She even goes to Zumba class with her mother.

feet in sports shoes

 

 

jogging trail sign

At one of the many parks in our city 

A trip to London

Pam and her family know how to have fun. They  make even ordinary occasions special. But recently they had an extraordinary  experience as they toured London. She posted regular updates on Facebook where I noticed  she was doing lots of walking. She even went bicycling one morning through Kensington Park and Hyde Park.

 

woman on bicycle

 

 

 

 

I think maybe for her the highlight of the trip was visiting a Weight Watchers meeting where she was weighed in stones. That’s unfamiliar to us Americans, so she explained that one stone equals 14 pounds.

Queen Elizabeth in the distance

And Pam even met Queen Elizabeth! (well almost, haha)

 

 

And one more piece of exciting news- I think I am as excited as Pam is. This spring Pam’s daughter graduated from college- the same one I went to. And she is now a medical student- also at the same school I attended!

young woman in cap and gown

future physician in training

 

I am happy to see talented young women and men who want to dedicate their lives to the medical profession, and it’s a special treat when they are the  daughters and sons of friends. I look forward to the day I can call her my colleague.

 

 

“How I “broke up” with junk food and fell in love with healthy eating”

( This post contains affiliate product links; purchase through these links pays a commission to this blog; thank you)
I am pleased to introduce you to my friend Pam. My husband and I met Pam and her husband in a ballroom dance class. I was immediately captivated by her radiant smile and Southern charm. Since then I have learned more about her and watched an amazing transformation in her life.

Pam and I attending a wedding at the dance studio

Pam and I attending a friend’s wedding at the dance studio

Pam graduated summa cum laude with a Bachelor of Arts from Mississippi State University in 1980. With a major in Communications, she started her career as a writer and Account Executive for advertising and public relations agencies in Mississippi and in Oklahoma where she moved after marrying.  She was the Marketing Director for a large medical clinic for several years. Since 1995, she has enjoyed being a stay-at-home mom with involvement in PTA, church and community. In 2012, she was named Volunteer of the Year by her community public school system.

But despite such a charmed life, there was a struggle, one that Pam shares with many people. In this blog I have discussed the physical and emotional consequences of excess weightyou will be encouraged by Pam’s success story which she so generously shares with me and you.

“Breaking up is hard to do. ” By Pam Whitson

“I was happily married to the love of my life and should have been having the time of my life.   Sadly, my self-confidence and my happiness had been stolen, and I was the thief.

For over two decades, I robbed myself of peak energy, vitality, health and beauty by totally disregarding my intake of food.  Oh, don’t get me wrong, I thought about what I should do.  I spent money on self-help tapes, gym memberships and weight loss programs from the practical to the extreme.  I whined and wished about it constantly.  And it didn’t help knowing that I was not alone; almost half of adults are overweight or obese.

And I had occasional moments of success.  Like the time I was within four pounds of leaving the “obese” category. (Obese is a BMI, body mass index, of 30 or higher)  After months of hard work, I ran to Glamour Shots for the mid-1990s version of a sequin and big hair make-over.  On the way home from my triumphant photo session, I stopped by my favorite barbecue place and started eating my way right back to where I was before.  I gained all the weight I had lost back and more.

I joked my way through feelings of depression, because  I had an unhealthy relationship with food.    I thought about it way too much.  I ran to it for instant gratification.  I was too in love with the tastes, the textures, the sheer delight of food.  Even now, I love to grocery shop.  One of my favorite places on the planet is the cereal aisle of the grocery store.

cereal boxes in a store

“One of my favorite places on the planet is the cereal aisle of the grocery store.”

Finally, at age 53, after twenty years of carrying way too much weight for my 5’7 ½” (1.7 meters) (yes, the half inch counts!) frame, I was ready for a change.  Really ready.  Change isn’t easy.  Change hurts.  I walked into Weight Watchers and pretended it was my first time ever.  I read everything.  I listened and participated.  I went to every meeting.  I hung around afterwards and pestered my leader for every little nugget of information I could cling to.

Pam before weight loss

Pam and her daughter

I rejoined Weight Watchers in July, 2012, with 20 pounds (9 kg) still off from a previous Weight Watcher effort. I lost 40 pounds (18 kg) in 4 1/2 months to be at goal before Thanksgiving! I learned to maintain this loss during the required six week maintenance period with Weight Watchers and became an official Lifetime Member before the year’s end of 2012. This meant a lot to me because my birthday is New Year’s Day. How wonderful to start the year at a healthy weight!

At Weight Watchers I learned I could change.  I could change what I put in my grocery basket.  I could change what I ordered in restaurants.  I could change how much I moved.

I could change my relationship with food for good.

I still enjoy food.  Very much.  Maybe even more than before because now I appreciate my food as fuel to live a healthy and active and even beautiful (in the eyes of the beholder) life!  I still enjoy the tastes, even more so because I choose only the best.  My plate is colorful with roasted veggies and fresh fruits and salad greens.  I enjoy grilled lean chicken, steak and seafood.  My carbs are high fiber, full of flavor and texture.  I no longer long for the processed foods full of white flour, sugar and fat.

By pairing healthy eating with increased physical activity, I changed my weight dropped from 226 lbs (102 kg) to 150 lbs (68 kg).  Now 70 pounds (31 kg) lighter and at a healthy BMI of 23, I feel so much happier and healthier.  But once I started eating better, even before I was near my goal weight, my self-esteem and confidence were instantly restored.  Just knowing that I had a plan gave me optimism and excitement.  I’ve been at goal for almost three years and I wouldn’t trade it for the world (or even a crisp cookie). And I now stay about 10 pounds (4.5 kg) below goal as a safety net.

Pam on a well deserved vacation

Pam on a well deserved vacation

In addition to my daily walks, I enjoy ballroom dancing, Jazzercise, swimming and an occasional bike ride.  I wear a Fitbit and accomplish 15,000 steps a day.

I’ve been a Weight Watcher leader for two and a half years and just LOVE it! I never imagined I would do this; you might as well as told me I would become an astronaut. While helping me stay at a healthy weight, I enjoy the privilege of making new friends and helping other people be their most confident and healthy selves. Just for fun, I’ve started a Park Walking group that explores different parks in our city every two weeks. We took a summer break (Oklahoma gets real hot in the summer) but will be back on the trails in September.Along with my awesome Weight Watcher members, I’m enjoying a new healthy relationship with food for good. ”

Pam leading a Weight Watchers meeting

Pam is now a Weight Watchers coach

Weight Watchers may not be the answer for everyone, but Pam’s idea of changing our relationship with food should be a part of any weight management plan.  Our eating habits affect our health in other ways, so even if you are not overweight, using food appropriately is important.

Physical activity also has health benefits beyond weight loss. I joined Pam’s walking group and find it a fun way to exercise and make new friends. (My favorite walking shoe is Go Walk by Skechers.)  In addition to social dancing with our husbands, Pam and I are part of a ladies dance team. We performed a Western theme dance routine to the song “These Boots are Made for Walking” . That’s so appropriate for someone who walked her way from a BMI of 35 down to 25. If she can do it, so can you.

 

And if you are wondering how Pam is doing a year later, read this update –

“in love with healthy eating”