Mom called them love handles. Others refer to midriff bulge, beer belly, or muffin tops. By whatever name, they are extra pounds around the midsection, and they stay around. I have them. Do you have them? It’s time for them to go!
Not only does the waistband bind and the “skinny” shirt bulge, but belly fat is also the most harmful kind. According to Mayo Clinic, “Excess belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers.” Love handles indeed! Mom was a master of the euphemism.
In searching for inspiration, I recently bought a book I borrowed last winter: Mindless Eating by Brian Wansink. I found it intriguing the first time; this time, I am making an extra effort to apply the principles Wansink has learned from research on eating patterns. For the next few weeks, I will share those principles so that we can explore, together, some strategies for building healthier eating habits.
One key principle in Mindless Eating is that our stomachs are poor at judging when we have had enough to eat. We rely more on signals from other parts of the body and psyche.
First, we tend to stop eating when the food is gone—and not a second before. If the bowl, box, or mug is empty we must be full (unless seconds are offered, then maybe not).
We also tend to wait until our companions have finished eating before we declare a halt to our own. On social occasions, the duration of a meal is determined by the slowest eaters. Those who eat quickly keep on eating until the meal is officially over; they do not stop when they are “full.”
Our perception is also conditioned by how much we have chewed and how often we have swallowed our food. Calorie-dense liquids are especially sneaky because they go down so easily.
Understanding the role of cues can help us develop strategies for eating less. It works for me to use small bowls and cups so that the food is "gone" sooner than it is with larger vessels. I also limit social eating, choosing to meet a friend for coffee instead of lunch. Finally, I fit crunchy foods into my daily fare because I find them satisfying to chew, regardless of calorie content. Hard rye crackers and fat-free popcorn work well.
What are the effective cues that trigger you to stop eating? What strategies help you say “enough” before it becomes “far too much?”
Until the next time, go well.
Pam
www.wellbuddies.com
About Mindless Eating:
www.mindlesseating.org/
About belly fat:
(In women) http://www.mayoclinic.com/health/belly-fat/WO00128
(In men) http://www.mayoclinic.com/health/belly-fat/MC00054
Sunday, August 29, 2010
Sunday, August 22, 2010
The Rest of the Story: Past and Presence
The practice of healing Presence challenges us to spend less time in the future, and less time in the past. Last week we examined the role of future and Presence. This week we are paying our dues to the past.
The past is the story of who we are and how we got here. With advancing age, I seek to simplify my belongings. In doing so, I find that mementos from the past are the toughest to dispose of. The wrist corsage from my high school prom. The honor society certificate from college. The small-town newspaper editorial thanking me for service as a ranger. If I toss them out, won’t a small part of myself evaporate in the mist?
Not only do physical mementos exert a hold on my affection. I likewise review the memories of accomplishments, awards, and the nice things people have said. I dwell on that first kiss, earlier versions of “I love you,” “You are my best friend,” and “Good job!”
The past also intrudes in the form of regrets, mistakes, and embarrassments. Memories of unworthiness sometimes bubble up unbidden and demand their share of the airtime. Sad memories hang around asking to be undone, as if I could re-make that bad decision now, and all the consequences would go away as well.
What is the proper role of past experiences, memories, and reminders when we want to launch an optimistic future from deep grounding in the present moment?
I suggest that we begin the journey down memory lane in a spirit of gratitude. We can be thankful for both our successes and our failures and their contribution to who we are now. Second, and related, we can recall and reinforce the lessons we have learned. Life is a school in which every experience carries its message for making wiser choices today than we did yesterday.
The practice of Presence taps into all that we are, and, by implication, where we have come from. Presence tills the fertile ground from which we continue to grow. As I become more comfortable with the Present, I am more willing to prune the mementos. I look less often to past success for self-esteem. I dwell less often on past failures to keep me humble.
Take a few minutes to recall the past in a spirit of gratitude. Write quickly. List 100 memories. Give thanks for “good” and “bad” alike. Toss the list in the trash, and return to the moment. Celebrate the person you are now, and look ahead with confidence to whatever the future has in store.
Until the next time, go well.
Pam
www.wellbuddies.com
The past is the story of who we are and how we got here. With advancing age, I seek to simplify my belongings. In doing so, I find that mementos from the past are the toughest to dispose of. The wrist corsage from my high school prom. The honor society certificate from college. The small-town newspaper editorial thanking me for service as a ranger. If I toss them out, won’t a small part of myself evaporate in the mist?
Not only do physical mementos exert a hold on my affection. I likewise review the memories of accomplishments, awards, and the nice things people have said. I dwell on that first kiss, earlier versions of “I love you,” “You are my best friend,” and “Good job!”
The past also intrudes in the form of regrets, mistakes, and embarrassments. Memories of unworthiness sometimes bubble up unbidden and demand their share of the airtime. Sad memories hang around asking to be undone, as if I could re-make that bad decision now, and all the consequences would go away as well.
What is the proper role of past experiences, memories, and reminders when we want to launch an optimistic future from deep grounding in the present moment?
I suggest that we begin the journey down memory lane in a spirit of gratitude. We can be thankful for both our successes and our failures and their contribution to who we are now. Second, and related, we can recall and reinforce the lessons we have learned. Life is a school in which every experience carries its message for making wiser choices today than we did yesterday.
The practice of Presence taps into all that we are, and, by implication, where we have come from. Presence tills the fertile ground from which we continue to grow. As I become more comfortable with the Present, I am more willing to prune the mementos. I look less often to past success for self-esteem. I dwell less often on past failures to keep me humble.
Take a few minutes to recall the past in a spirit of gratitude. Write quickly. List 100 memories. Give thanks for “good” and “bad” alike. Toss the list in the trash, and return to the moment. Celebrate the person you are now, and look ahead with confidence to whatever the future has in store.
Until the next time, go well.
Pam
www.wellbuddies.com
Sunday, August 15, 2010
Vision and Goals: Future and Presence
For the last few weeks, we have been talking about goals. Goals are fun. They are motivating. They enliven our time with a sense of purpose. We also admitted that goals are a trap. They set us up for all-or-nothing thinking (we win or we lose, no matter how we played the game). Goals can also blind us to changes that call for shifting priorities. We may not notice that commitments to family are more important than running a specific race.
Today, we explore yet another challenge of living in harmony with long-term goals. That challenge is the balance of aspiring to a better future while living fully in the present.
Both spiritual and psychological traditions emphasize the present. They advocate the practice of “presence,” of attending to what is happening— in front of us, and inside of us. Spiritual writer Eckhart Tolle calls it The Power of Now. Psychologist Mikhail Csikszentmihalyi calls it Flow. Inner peace and optimal happiness arise from focus in the moment. They do not come from planning for tomorrow.
Why, then, as a proponent of psychological and spiritual well-being, do I advocate goal-setting for a happy life? I see goals not only in terms of future success. More importantly, I find that they offer a framework for living deeply in the moment. When we plan, we draw on what we experience in the now, and listen to the voice speaking from within. Our most powerful goals for the future are built upon a foundation of values that we consider most important today.
I want to be physically healthy. Why? I want to be self-sufficient. I want to work and to contribute. I want to spend my income on travel and learning, not on medical bills. I want to live a long time in my elder-unfriendly home and care for its labor-intensive yard. As a step toward those deeper values, I have set a goal of finishing half marathons in 25 states by the time I turn 70.
Goals are most powerful when they arise from deep roots in present values. They are most rewarding when they add purpose and direction to our choices in the moment. Goals detract from the Present when they shift our focus to the destination without a view of the path.
Take a look at your own vision and goals. Do they ground you more solidly in the present? Do they give you both direction and energy in the now? If not, take another look. Do they come from deep within? Listen for the voice of wisdom and, if the answer is no, try again.
Until the next time, go well.
Pam
www.wellbuddies.com
Today, we explore yet another challenge of living in harmony with long-term goals. That challenge is the balance of aspiring to a better future while living fully in the present.
Both spiritual and psychological traditions emphasize the present. They advocate the practice of “presence,” of attending to what is happening— in front of us, and inside of us. Spiritual writer Eckhart Tolle calls it The Power of Now. Psychologist Mikhail Csikszentmihalyi calls it Flow. Inner peace and optimal happiness arise from focus in the moment. They do not come from planning for tomorrow.
Why, then, as a proponent of psychological and spiritual well-being, do I advocate goal-setting for a happy life? I see goals not only in terms of future success. More importantly, I find that they offer a framework for living deeply in the moment. When we plan, we draw on what we experience in the now, and listen to the voice speaking from within. Our most powerful goals for the future are built upon a foundation of values that we consider most important today.
I want to be physically healthy. Why? I want to be self-sufficient. I want to work and to contribute. I want to spend my income on travel and learning, not on medical bills. I want to live a long time in my elder-unfriendly home and care for its labor-intensive yard. As a step toward those deeper values, I have set a goal of finishing half marathons in 25 states by the time I turn 70.
Goals are most powerful when they arise from deep roots in present values. They are most rewarding when they add purpose and direction to our choices in the moment. Goals detract from the Present when they shift our focus to the destination without a view of the path.
Take a look at your own vision and goals. Do they ground you more solidly in the present? Do they give you both direction and energy in the now? If not, take another look. Do they come from deep within? Listen for the voice of wisdom and, if the answer is no, try again.
Until the next time, go well.
Pam
www.wellbuddies.com
Sunday, August 8, 2010
Penguin and Griz: from Finish to Start
It’s over. The Grizzly Half Marathon came and went. As a Penguin, I started slow, waddled at the back of the pack, and walked the hills. I finished well. The results of my earlier fall did not re-surface, and no new injuries erupted to fill the void. I was up and about, hiking and enjoying mountains the following day. I am so grateful for a happy ending to this small drama. Thanks for coming along.
The process of setting a long-term goal, working toward it, experiencing setbacks, re-calculating, and engaging a deeper optimism has been a journey of discovery with several important lessons.
First—there is, without doubt, energy in a goal. The energy pulls us out of bed in the morning and sets a direction on the daily compass. It powers the forces of action over the resistance of inertia. I like goals.
Second—there is also a trap. A goal can trigger obsession and set us up for failure. If we define our goals too narrowly, pursue them single-mindedly, and condition our happiness on success, we can lose the broader view of happiness or crash when something gets in the way.
Third—goals are most fun when shared. Jane, Ann, and I birthed a vision of sharing the Griz a year in advance. Though we needed to re-calculate the details, we shared the experience from a distance. As time passed, through the magic of Facebook, that small buddy group expanded to become a dynamic force by the day of the run. My status update that morning said “YOU DID IT! “ You got me over the hump, over the hill, and over the finish line.
Fourth—it is good to know when to seek help. The recovery that enabled me to run so soon after injury belongs to Joyce, my massage therapist (and to Connie, who recommended her). Her strong and intuitive touch worked out the stiffness and brought my legs back to life, just in time.
So, the ending was happy. What next? A fellow Penguin at the Griz told me about “Half2Run,” an online community that aims to finish HALF marathons in HALF the states. It seems a little crazy, but…
There is energy in a goal. I love the energy, and celebrated my 64th birthday by registering with Half2Run. There is also a trap. I will not wait for the 25th state, but will savor the victory of each step along the path. I will run when I can, walk when I can’t, and learn new lessons in optimism when neither is an option.
Each ending, happy or not, opens the door to a new beginning. What does that mean for you, in your life, right now? Enjoy the energy. Avoid the trap. See a Start on the other side of Finish. And as my running hero John Bingham always says, “Waddle on my friends.”
Until the next time, go well.
Pam
www.wellbuddies.com
The process of setting a long-term goal, working toward it, experiencing setbacks, re-calculating, and engaging a deeper optimism has been a journey of discovery with several important lessons.
First—there is, without doubt, energy in a goal. The energy pulls us out of bed in the morning and sets a direction on the daily compass. It powers the forces of action over the resistance of inertia. I like goals.
Second—there is also a trap. A goal can trigger obsession and set us up for failure. If we define our goals too narrowly, pursue them single-mindedly, and condition our happiness on success, we can lose the broader view of happiness or crash when something gets in the way.
Third—goals are most fun when shared. Jane, Ann, and I birthed a vision of sharing the Griz a year in advance. Though we needed to re-calculate the details, we shared the experience from a distance. As time passed, through the magic of Facebook, that small buddy group expanded to become a dynamic force by the day of the run. My status update that morning said “YOU DID IT! “ You got me over the hump, over the hill, and over the finish line.
Fourth—it is good to know when to seek help. The recovery that enabled me to run so soon after injury belongs to Joyce, my massage therapist (and to Connie, who recommended her). Her strong and intuitive touch worked out the stiffness and brought my legs back to life, just in time.
So, the ending was happy. What next? A fellow Penguin at the Griz told me about “Half2Run,” an online community that aims to finish HALF marathons in HALF the states. It seems a little crazy, but…
There is energy in a goal. I love the energy, and celebrated my 64th birthday by registering with Half2Run. There is also a trap. I will not wait for the 25th state, but will savor the victory of each step along the path. I will run when I can, walk when I can’t, and learn new lessons in optimism when neither is an option.
Each ending, happy or not, opens the door to a new beginning. What does that mean for you, in your life, right now? Enjoy the energy. Avoid the trap. See a Start on the other side of Finish. And as my running hero John Bingham always says, “Waddle on my friends.”
Until the next time, go well.
Pam
www.wellbuddies.com
Sunday, August 1, 2010
Life Lessons: Judging under Oath
Jury duty. No big deal. I had done it before. It means a day of sitting on hard chairs in a courtroom answering lawyers’ questions. At most, it means another DUI with an open-and-shut case.
Not this time. This, time the charge was homicide. We were instructed to clear our calendars for the rest of the week. We were asked to discern the innocence or guilt of a person who admitted to stabbing and killing a peer. Was it deliberate? Or, was it self-defense?
I have spent a lifetime learning to accept more and judge less. I buy into a world-view based on benefit of the doubt. Judge not, lest you yourself be judged. Cast out the log in your own eye before picking at the splinter in another’s . We all live in glass houses and should not throw stones.
But here I was. Sworn into duty, the duty to judge. I took a powerful lesson from this difficult charge. It was a lesson about responsibility, a chain of events, and the moment of choice.
After listening to presentations by prosecution and defense, I could understand action—even violent action—in the heat of confrontation. Nevertheless, I realized that society expects us to recognize the choices leading up to that point, and to consider the outcome when making those choices. In Montana, an aggressor cannot claim self defense when things turn south. A fatal encounter belongs to the one who takes the first step.
In our own lives, the daily choices are less imminently a matter of life or death. However, it may help to think of those choices against a more serious and dramatic backdrop. I decide on a second or third drink, knowing there is a long drive home. I like to eat, so I carry pounds that place a burden on my heart, joints, and immune system. I will find time for inner work when others no longer demand my attention. I promise to be more active when I retire, even though my dad died suddenly at 54.
Judgment has multiple meanings. It can mean that I evaluate another’s choices, and conclude that they are bad. It can also mean that I evaluate my own choices, consider the chain of events, and choose more wisely. Do you find yourself in this picture? So do I. I took an important lesson from jury duty, a lesson about personal responsibility for anticipating outcomes in the moment of choice.
It is worth learning—again (and again).
Until the next time, go well.
Pam
www.wellbuddies.com
Not this time. This, time the charge was homicide. We were instructed to clear our calendars for the rest of the week. We were asked to discern the innocence or guilt of a person who admitted to stabbing and killing a peer. Was it deliberate? Or, was it self-defense?
I have spent a lifetime learning to accept more and judge less. I buy into a world-view based on benefit of the doubt. Judge not, lest you yourself be judged. Cast out the log in your own eye before picking at the splinter in another’s . We all live in glass houses and should not throw stones.
But here I was. Sworn into duty, the duty to judge. I took a powerful lesson from this difficult charge. It was a lesson about responsibility, a chain of events, and the moment of choice.
After listening to presentations by prosecution and defense, I could understand action—even violent action—in the heat of confrontation. Nevertheless, I realized that society expects us to recognize the choices leading up to that point, and to consider the outcome when making those choices. In Montana, an aggressor cannot claim self defense when things turn south. A fatal encounter belongs to the one who takes the first step.
In our own lives, the daily choices are less imminently a matter of life or death. However, it may help to think of those choices against a more serious and dramatic backdrop. I decide on a second or third drink, knowing there is a long drive home. I like to eat, so I carry pounds that place a burden on my heart, joints, and immune system. I will find time for inner work when others no longer demand my attention. I promise to be more active when I retire, even though my dad died suddenly at 54.
Judgment has multiple meanings. It can mean that I evaluate another’s choices, and conclude that they are bad. It can also mean that I evaluate my own choices, consider the chain of events, and choose more wisely. Do you find yourself in this picture? So do I. I took an important lesson from jury duty, a lesson about personal responsibility for anticipating outcomes in the moment of choice.
It is worth learning—again (and again).
Until the next time, go well.
Pam
www.wellbuddies.com
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