Fighting Breast Cancer With Healthy Lifestyle Choices

[Paula O]

As 2013 approaches, I was wondering if there is any interest in a thread for whoever wants to check in periodically as desired about how they are doing with any health promoting goals they set for themselves. Some things about cancer are totally out of our control but there are lots and lots of proactive choices we can make that can make a real difference in our health and how we feel. Even small positive changes can add up and writing down a healthy lifestyle goal that you want to achieve and how you are going to do it can be a great first step.

Being overweight is known to increase risks for breast cancer reoccurrence and poorer outcomes. I've gained a bunch of weight I want to take off so getting down to my ideal weight in the coming year is one of my personal goals. My initial aim is to lose the first five pounds with healthy eating and exercise and then build on that foundation.

Today is the first day of the rest of our lives and we don't have to wait for New Year Resolutions to start making some small, simple changes that promote health. Some may want to wait til the holidays and it's extra culinary temptations to be over to start major dietary changes if that's on your agenda but taking the stairs instead of an elevator or parking a bit further from the store in a parking lot when doing Christmas shopping this week can mean more weight bearing exercise which promotes strong bones.

Here are a few healthy lifestyle ideas below that are known to improve health that I can think of off the top of my head. Maybe others have more they'd like to add.

-Adding more fruit, veggies, and whole, unprocessed foods to our diet. When we eat a "rainbow of colors" (and I'm not talking Fruit Loops here ;), we are loading up on cancer-fighting nutrients
-Taking a walk every day. Even a short one does a body good to get moving
-Losing excess weight
-When in treatment and appetite is nill, choosing to eat health promoting foods and staying well hydrated whether one feels like it or not
-Cutting down or eliminating smoking
-Going to bed earlier/getting more sleep
-Drinking plenty of water (Some people recommend drinking half your weight in ounces of water--ie; someone 150 pounds would aim for 75 oz of water/day)
-Stretch when watching the news
-Getting daily fresh air and sunshine
-Reducing junk food/sugar
-Nipping defeated, negative thinking in the bud
-Getting in more fiber
-Taking time to relax and de-stress
-Making sure that you get in at least one enjoyable activity every day
-Laugh and sing more
-pump light weights or use a resistence band for strength training three times a week while being careful with extremities which have had lymph nodes removed
-Juicing
-Adding nutritional supplements
--Flossing our teeth every day is a healthy heart choice (It lowers the risk of stroke!) in addition to our gums and teeth loving it
etc

The possibilities for making progress is limitless!

It can be motivating to work on healthy lifestyle goals together with others. Accountability as desired and mutual support and encouragement can also be powerful tools in making progress. Is there any interest here in a thread for folks sharing the progress they are making with their own healthy lifestyle changes they are working on?

Here's to our health!

Paula

[foleyjsr5]

count me in Paula-I love your suggestions and I am going to make changes-good ones that will help me become fitter and healthier-we could check in every now and again to see how we are doing and support each other. Ok everyone sin up now!!!!

[conomyself]

I like the idea. These lifestyle improvements are a big part of my strategy...

['lizbeth]

Paula,

You are just what I needed today. Of course the bacon for breakfast was really tasty, lol.

I've printed the list and am posting it up.

Count me in too.

PS. I did get a good laugh on foleyjsr5's typo: everyone sin up now! Yep, I think being hedonistic is a big part of my problem.

[carlatte7]

I'm in! I just started weight Watchers 2 weeks ago...AGAIN. Sheesh. It was great going in for Vit H yesterday and being down 5# from 3 weeks ago!

[evergreen]

I am with you folks all the way! The research seems clear that physical activity to the extent that makes you sweat reduces recurrence. I am reading that daily for 30 minutes is ideal. So I go to the gym most days each week, unless I work strenuously in the garden.

[suzan w]

I really like this plan!!! Would like to shed about 20 lb that has crept up on me over the past 10 years. I have decided (since last June) to eliminate meat/dairy from my diet and be as VEGAN as possible. It is a lot easier than I first thought. I am also very concerned about the GMO foods that are rampant in the food chain. Trader Joe's brand claims to be totally non-GMO. Healthy eating has become an enjoyable pursuit!!! Have also discovered a vegan restaurant chain called The Loving Hut. They are scattered throughout the country and make the dining out experience a blast!!! Dont know if anyone has heard much about the desperate condition of our ocean's fish...a chef I know told me the other day that since the Japanese tsunami and the nuclear power plant disaster, that all the ocean's fish (yes I said ALL) are now radioactive.
Here's to healthy lifestyle choices!!!

[Paula O]

http://sphotos.xx.fbcdn.net/hphotos-ash4/s320x320/428245_313142955408449_158912044164875_866627_1950 391008_n.jpg (http://www.facebook.com/photo.php?fbid=313142955408449&set=a.158915227497890.33414.158912044164875&type=1&ref=nf)

It's wonderful to have you guys join me. Anybody else who also wants to be a part of working on healthy lifestyle changes of your choice and sharing about it here--feel free to jump right in whenever is good for you. Everybody welcome. It doesn't have to be about food--pick whatever you want.

Wooohooo for you, Carlatte on those first five pounds biting the dust right in the middle of a gazzilion food temptations before Christmas! Congrats :)

There's a book I have found very helpful this year--I've read it a couple of times. Here are a couple quotes from “Made to Crave"" by Lysa Terkeurst. (Cheapest place to look for it is at www.AllBookStores.com (http://www.AllBookStores.com) if you are interested)

"I was made for more than to be stuck in a vicious cycle of defeat."


"When I am considering a compromise, I will think past this moment and ask myself, “How will I feel about this choice tomorrow morning?”

----------------

Here's something else I read that I am considering as I plan for success today:

"Every time you eat or drink, you are either feeding disease or fighting it."

Guys, let's fuel our bodies in such a way that we are building our bodies up and not tearing them down.


Have a great day, everybody!

Paula

[Paula O]

"When I was in high school, I loved playing football. It was, and still is, my favorite sport.But there was one part I hated...those first two weeks of practice in August, when the temperature often hit 100 degrees.Coach Kilzer, however, knew the importance of those two weeks and he "took no prisoners"...the agility drills, the grueling windsprints, and finally the dreaded laps. I still have nightmares about those five laps around the field in full pads following a three-hour workout.My body after those first few days was so sore I could hardly get out of bed each morning. But as each day passed, the pain would lessen, and after three or four weeks, the transformation of being in "football shape" would happen.Breaking bad habits is no different. The physical and mental pain can be grueling, whether you're trying to exercise more, smoke less, drink less, eat healthier, or work less...it's never easy.But the benefits to your health and to your attitude can be priceless. Breaking a habit starts with courage, ends with discipline, and is fueled by desire.

I saw this recently, and would like to share it with you.I am your constant companion.I am your greatest asset or heaviest burden.I will push you up to success or down to disappointment.I am at your command.Half the things you do might just as well be turned over to me,For I can do them quickly, correctly, and profitably.I am easily managed, just be firm with me.Those who are great, I have made great.Those who are failures, I have made failures.I am not a machine, though I work with the precision of amachine and the intelligence of a person.You can run me for profit, or you can run me for ruin.Show me how you want it done. Educate me. Train me.Lead me. Reward me.And I will then...do it automatically.I am your servant.Who am I?I am a habit.

The author of the above is unknown, but the words are right on target. If you make good habits, they in turn will make you. But like the weeds in the garden, bad habits can take over your life. Make a decision today to pull those weeds."
Live with Passion,Mac AndersonFounder, Simple Truths
-------------
Ten days left in 2012, including today. You guys ready to make some brand new healthy habits and boot out the ones for good that do not serve us well?If yes, HOORAY! If not, we can choose to "Just do it anyway" then say "HOORAY"!. The first part of just getting started when it comes to change can be the most challenging then it gets easier. Are you beginning your new healthy habits now or in 2013? You get to choose what works best for you without guilt and not worry about being in any kind of race with anybody else. You can do this in your own time, at your own pace,and make it a great plan, a custom fit that you can REALLY carry through.


If you are comfortable sharing,what are your goals and how are you going to reach them? I love that God gives us fresh starts 24/7/365. Past mess ups can be dealt with and left behind, beit wishing we did't regain weight once lost, being disappointed that we are now out of shape but once were, or had quit junk food or coffee and it's back or lack disipline in getting to bed at a decent time, or whatever you want to work on. Maybe you want to start with one simple positive change and build on that rather than tackle everything all at once. Or perhaps it works best for you to make change on a bunch of fronts at the same time. You pick then go fer it! It feels really,really good to take excellent care of ourselves and fight cancer every way we can. Healthy habits can make a big difference. We have a brand new year ahead with lots of blessings right around the corner.

Paula

[europa]

I'm in!

For 2013 I am going to try my hardest to:
1. Exercise at least 4 times a week.
2. Meditate
3. Eat less sugar or cut it out completely (this is going to be a tough one)
4. Laugh more

[Paula O]

http://www.youtube.com/watch?v=efwRFVHpDOE

Dr. Mina Bissel of the Lawrence Berkeley National Laboratory sats down with Dr. Harness at the San Antonio Breast Cancer Symposium and talked about diet and exercise. This lady is a dynamo, was given special recognition/an award at the symposium for her work, and delivered a great talk at SABCS.

OK--let's move these bodies and get our microenviormments on full alert for any stray cancer cells. How about get out for a nice walk TODAY?

Europa--you GO Girl! You've got yourself some super duper goals. :) Anybody else want to share their plans?


2013 is our year to get healthier and fitter!

Paula

[Paula O]

Here's some motivation for us: http://www.youtube.com/watch?v=aUaInS6HIGo&feature=youtube_gdata_player

This is good.
Paula

[karen z]

These links might be helpful:

http://nyti.ms/W1gTEU

http://soc.li/MO4Z44Y

[karen z]

My internist mentioned this article published in the Times recently. I have not yet read thoroughly but will and will also be looking for health apps. Recommendations are appreciated:

http://nyti.ms/ZBHW1C

[sarah]

good idea Paula.
my onc strongly believes in exercise.
Like others, I gained lots of weight in chemo and haven't been able (strong-willed enough) to shed it but maybe this coming year.
In our cancer support group, we've discussed nuitrition a lot and basically I'd say cutting out or down on all dairy products is a big one - less or no: milk, cheese, yogurt (yes yogurt is dairy!!!), etc. and sugar.
juicing is fun once you get into it but you have to clean the juicer immediately or it is impossible to clean. Carrot with a little apple and ginger - yum!
water - we could all drink more water
fruit - yes good also
less or no red meat
I'm in. Let's talk about what we're doing and maybe about weight loss!!???!!!!
health and happiness
sarah

[karen z]

This is a very nice app for tracking food/exercise:

MyNetDiary (9.99)

[karen z]

This was posted in a "NEWS" thread very recently but is relevant here and a decent read:
Healthy Lifestyle During Menopause May Decrease Breast Cancer Risk Later On
To read the full article, please go to:
http://www.medicalnewstoday.com/releases/254322.php

[JennyB]

Karen/Paula loving this thread and have downloaded the app My fitness Pal - it is great and I can't believe that by breakfast I have had daily sugar recommendation just with Raspberries banana and muesli!! (toasted muesli may have to go!)

May have to omit the rest of NYE entries though!!

[Paula O]

You've got some fine goals, Sarah! Kuddos to you.

Nice info Karen.

Jenny--amazing how sugar adds up. Diabetics count a half of a banana as one serving. Low glycemic index fruits can be helpful when cutting back on all sugar. In my book, there's a world of difference between the natural, unprocessed sugar we get in fruit versus Coke, M & Ms, etc.

2013 is right around the corner. As we think through goals of progress in healthy life style changes we want to make in various areas, we need to discard any kind of "I Can't do it" type defeated thinking, leaving the past behind and going forward to better choices. Here's a story about kids below that illustrates that point well and moving past it and onto, "I can. I will and I'm going to do that right now".

There's also a tremendous handy-dandy book New York Times Best seller of the past that I'm about to re-read. I mentioned this motivating book today and gave a link for reading the intro and first chapter online for free in the "For those interested" thread in the keeping your mind off breast cancer section if a Christian perspective is of interest to you.

How about we each give one or more specific, written, attainable short term goal for a healthy lifestyle change for this week and then follow up on how it's going? If you fall down, no big deal--just get right back up. Put your goal in the present tense and make it happen! The odds of reaching a goal go up tremendously when we write it down then proactively aim for it. It's been said that if you shoot for the moon, even if you miss you'll reach the stars. :) We can get where we want to go one step at a time.

Paula



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The I Can't Funeral

by Author Unknown

Donna's fourth grade classroom looked like many others I had seen in the past. The teacher's desk was in front and faced the students. The bulletin board featured student work. In most respects it appeared to be a typically traditional elementary classroom. Yet something seemed different that day I entered it for the first time.

My job was to make classroom visitations and encourage implementation of a training program that focused on language arts ideas that would empower students to feel good about themselves and take charge of their lives. Donna was one of the volunteer teachers who participated in this project.

I took an empty seat in the back of the room and watched. All the students were working on a task, filling a sheet of notebook paper with thoughts and ideas. The ten-year-old student next to me was filling her page with "I Can'ts". "I can't kick the soccer ball past second base." "I can't do long division with more than three numerals." "I can't get Debbie to like me." Her page was half full and she showed no signs of letting up. She worked on with determination and persistence. I walked down the row glancing at student's papers. Everyone was writing sentences, describing things they couldn't do.

By this time the activity engaged my curiosity, so I decided to check with the teacher to see what was going on but I noticed she too was busy writing. I felt it best not to interrupt. "I can't get John's mother to come for a teacher conference." "I can't get my daughter to put gas in the car." "I can't get Alan to use words instead of fists."

Thwarted in my efforts to determine why students and teacher were dwelling on the negative instead of writing the more positive "I Can" statements, I returned to my seat and continued my observations.

Students wrote for another ten minutes. They were then instructed to fold the papers in half and bring them to the front. They placed their "I Can't" statements into an empty shoe box. Then Donna added hers. She put the lid on the box, tucked it under her arm and headed out the door and down the hall.

Students followed the teacher. I followed the students. Halfway down the hallway Donna entered the custodian's room, rummaged around and came out with a shovel. Shovel in one hand, shoe box in the other, Donna marched the students out to the school to the farthest corner of the playground. There they began to dig. They were going to bury their "I Can'ts"!

The digging took over ten minutes because most of the fourth graders wanted a turn. The box of "I Can'ts" was placed in a position at the bottom of the hole and then quickly covered with dirt. Thirty-one 10 and 11 year-olds stood around the freshly dug grave site. At this point Donna announced, "Boys and girls, please join hands and bow your heads." They quickly formed a circle around the grave, creating a bond with their hands.

They lowered their heads and waited. Donna delivered the eulogy.

"Friends, we gathered here today to honor the memory of 'I Can't.' While he was with us here on earth, he touched the lives of everyone, some more than others. We have provided 'I Can't' with a final resting place and a headstone that contains his epitaph. His is survived by his brothers and sisters, 'I Can', 'I Will', and 'I'm Going to Right Away'. They are not as well known as their famous relative and are certainly not as strong and powerful yet. Perhaps some day, with your help, they will make an even bigger mark on the world. May 'I Can't' rest in peace and may everyone present pick up their lives and move forward in his absence. Amen."

As I listened I realized that these students would never forget this day. Writing "I Can'ts", burying them and hearing the eulogy. That was a major effort on this part of the teacher. And she wasn't done yet.

She turned the students around, marched them back into the classroom and held a wake. They celebrated the passing of "I Can't" with cookies, popcorn and fruit juices. As part of the celebration, Donna cut a large tombstone from butcher paper. She wrote the words "I Can't" at the top and put RIP in the middle. The date was added at the bottom. The paper tombstone hung in Donna's classroom for the remainder of the year.

On those rare occasions when a student forgot and said, "I Can't", Donna simply pointed to the RIP sign. The student then remembered that "I Can't" was dead and chose to rephrase the statement. I wasn't one of Donna's students. She was one of mine. Yet that day I learned an enduring lesson from her as years later, I still envision that fourth grade class laying to rest, "I Can't".

--------------------

[MJo]

Count me in -- I think. I also have joined Weight Watchers again. I am line dancing as exercise. I mentioned at weight watchers that I need to stay healthy because I am a survivor. Other survivors identified themselves, including an Ovarian cancer survivor. But for me, eating healthy food and exercising is hard. I am lazy and I love junk.

['lizbeth]

2012 has been a terrible year for diet and exercise. I just can't seem to easily make changes like the past. Until 2012 I exercised every day, walking for up to an hour, lifting weights, hiking, etc.

I keep switching on meals to make what is most convenient, not necessarily what is healthy. I feel since chemo that meal planning and making meals that are complex is just so hard. Before cancer treatment I could have several days of meals planned out in my head. Now I can barely plan 1 meal. Argh!

I want 2013 to be different. I've spent the last week cleaning the house and organizing. I'm ready to make changes!

I've made an appointment at the Pacific College of Oriental Medicine for an evaluation on January 7th. I'm going to see if they can help with the weight loss and to get off the blood pressure medicine. I think I need a baby sitter to get me back on track in the new year and am hoping an enthusiastic acupuncture student will be the catalyst I need.

I'm looking outside at the beautiful San Diego weather, and you know what? I think I'll go for a walk.

Love you ladies!

[evergreen]

This link is to a lecture by a university prof talking about the value of exercise relative to lowerig risk of recurrence, as well as feeling better during treatments. It is very encouraging!


http://www.dundee.ac.uk/externalrelations/events/sels/2012/campbell.htm

[Paula O]

Happy New Year! :)

I listened to the lecture while I worked, Evergreen--thx. Thanks too for the links all who contributed to that. If we see a link or resource that will encourage others with healthy habits, let's share away.

'Lizbeth and MJo--glad you are here and ready for progress!

Everybody,
This year really and truely can be different and loaded with lots of progress with whatever healthy habit YOU want to make progress on. If it's the area of losing weight, pick a plan that works good for you--it doesn't matter what anybody else is doing. This doesn't have to be about food at all though--jump right in with your written goals for fighting cancer with lifestyle changes and how you plan on accomplishing them and let us know how it's going.


Here are my written goals for this week that I am tacking up on my fridge and will track my progress:

I am exercising a minimum of one half hour every single day this week. It feels GREAT to move my body and get my metabolism revved back up to an efficient fat burning furnace, melting away the excess!
T
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M

A "Food Curfew" helps me tremendously and I avoid a heap of snacking temptations by having my mind made up ahead of time that supper is my last food of each day. That's what I am sticking to this week!
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M


I am going to feel fantastic when I get back in my ideal weight range and am healthy, lean, and fit again. I feel better already having my plan for success. Today and every day this week I am fueling my body exclusively with plenty of nourishing, nutrient dense, unprocessed foods that build my body up. My body thrives when I eat lots of raw fruit and vegetables. Whether it's raw or cooked, I choose food that promotes vibrant health and energy. If I want to sweeten something, I am using fresh fruit or stevia to make it sweet. I am eating until I am pleasantly satisfied and then I am stopping. I am not eating anything I will regret later or that will tear my body down!
T
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M


I am drinking at least half my body weight in ounces of water/caffeine-free herb tea each day this week. Good hydration makes everything work better!
T
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M


God always has His help available to me in every detail of my life and knows all about my struggles with overeating. I am asking for and accepting His help!
T
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M

I am keeping track of how each day goes. If I mess up I plan to get right back on target. Today I am recording my weight and measurements (chest, waist, upper arm, hips, upper thigh) and will have one of my kids take my photo front, side, and back in fitted clothing . I will repeat these periodically and watch myself shrink.

Today and all of 2013 is a brand new, fresh beginning, full of good things God has for us.


Paula

[europa]

I made it 3 days so far with no sugar. Brutal...just plain old brutal. Friday I start swimming and I have signed up for yoga 3 times a week.
This is going to be tough but I'm determined. My goal is to lose 15lbs. I lost 28 during treatment. If I lose the additional 15 lbs, I'll be at my ideal weight. And I would be able to fit into those skinny jeans that have been collecting dust in my closet.

[Paula O]

Atta girl, Europa! Those skinny jeans are shouting your name--go get 'em! It definately gets easier IMHO once we get the sugar and junk out of our systems...kinda like a "detox" of garbage in our systems.

I have two great days under my belt (YAHOO!) and it sure feels wonderful to be following through on my goals for this week. I felt like snacking tonite and nearly did a couple times but stopped myself because of tracking my progress on my goals up on my fridge. I had already checked it off that I stuck to no food after supper and didn't want to X it off. Cravings always pass when I don't give into them.

I am so ready to lose my "fat suit" and be healthy, slim, and fit again.

How's everybody else doing on their goals? If not so good, put it behind you and begin fresh. We can do this together and get where we want to go a day at a time.

Paula

[Paula O]

This challenged and encouraged me me this morning:

"If it matters, you make the time.
If it doesn’t, you make excuses.
Standing in an imperfect place is just the perfect place to begin, and everyday offers the hope of Day 1."

Quote by Ann Voscamp http://www.aholyexperience.com/2013/01/how-to-begin-new-habits-free-daily-planner/

[MJo]

I will exercise today. My food is not good. Will try again tomorrow.

[europa]

MJo: What are foods you tend to crave? I wrote a recipe book turning cravings into healthier dishes. Like Mac n' Cheese. I would be happy to post the recipes.

[MJo]

Sweets. Carbohydrates
I literally feel weak and ill if I try to eliminate sugar/carbs. I have to find some kind of balance.
There are diabetics in my family but my numbers are ok so far.

[kvogler]

Good thread. Eating healthier and more of the rainbow is a goal for me. Along with getting back to my walking exercise as much as I was doing before treatment began.

[europa]

MJo: For something sweet try making fruit leathers. Take a bag of frozen strawberries and toss them in a sauce pan with a 1/4 cup of water and some lemon rind. When they have been simmering for about 10 minutes, remove from heat, remove rind and using a handheld mixer, puree to a smooth thick liquid. If you need more sweetness, add a tablespoon of honey. Heat your oven to 180 degrees. Line a baking sheet with parchment paper and pour mixture on top. Spread so there is a uniform thin layer on the pan (but not so thin that you can see through it). Bake for 5-8 hours. So, make it in the morning because it takes a long time. It will be done when the fruit leather has lost it's shine. Let if cool and cut into strips. I store mine in parchment paper rolls. You can make this with applesauce, apricots, raspberries...etc.
For carbs, try some of the Gluten Free breads and pastas. They are fantastic.

[Paula O]

[/URL][URL="https://www.facebook.com/photo.php?fbid=388327501256592&set=a.171583659597645.39994.171565062932838&type=1&relevant_count=1"]https://sphotos-b.xx.fbcdn.net/hphotos-ash4/c62.0.403.403/p403x403/379457_388327501256592_414491109_n.jpg





(https://www.facebook.com/jeanine.pattencoble/friends?ref=ts&ft_ref=mni)

[Paula O]

https://sphotos-a.xx.fbcdn.net/hphotos-snc6/s480x480/248722_4974379084965_1690515136_n.jpg (https://www.facebook.com/photo.php?fbid=4974379084965&set=o.104898986305806&type=1&relevant_count=1&ref=nf)

[Paula O]

So how's it going with 2013 healthy lifestyle changes, guys?
Today is the first day of the rest of our lives. Little positive changes add up to big progress. What can you do this week to promote a healthier you?

Paula

Paula

[IrvineFriend]

I've chosen to try to follow a Her2+ diet. The biggest challenge for me is to reduce/eliminate avocado. My parents have an avocado farm and I've been eating them daily most of my life, and I love them and they are generally healthy. But apparently not for Her2+ BC. Since reading this diet, I have not had any red meat but I've cheated a little and had margaritas (alcohol) on New Year's Eve. Here is a link if you're interested:

http://foodforbreastcancer.com/articles/what-should-her2-slash-neu-breast-cancer-patients-and-survivors-eat%3F

[SoCalGal]

Replacing the words, "trying to" with "Learning to" helps me learn new habits. AND, for me, (emphasis on me) most things are a decision and a commitment. I find it helpful to be 100% committed to learning something new. What I mean by that is I make a decision, such as, I will walk 20 minutes every day. It is something I re-commit to each day, even if it is just two 10 minute walks. Once I've made this decision, this commitment, I know it will happen. It is not an option, not something I am trying but I make up my mind that it is something I am learning to do by actually doing it everyday - also called a practice. Not everyone likes this method, I am sharing it because it really is about being present, and every day CHOOSING to practice or learn a new behavior. At least in this regard, (how my mind works) once I've tried something 100% I can better decide if it is for me. Glad to see people reaching for health, and looking for ways to support your bodies, mind and spirit.

[karen z]

Bumping this up because I love it !!!

This is a very nice app for tracking food/exercise:

MyNetDiary (9.99)

[Paula O]

"No matter how many mistakes you make or how slow you progress, you are
still way ahead of everyone who is not trying."
(Unknown)


IrvineFriend, what an interesting article/website on the Her2 diet and other subjects! Thank you for sharing it. I plan to look it over more carefully when I have time.

SoCalGal, I like how you substituted "learning to" for "trying to". I was going to say "I think I'll try that" but am re-phrasing it to 'That's a great new tool for me to learn too". :)

"Lizbeth, how did your Jan 7th eval go with the College of Oriental folks? Hope you find some good help there.

MJo and Carlatte--hope the Weight Watcher's plan is going great for yas!

Karen, that's neat that you've found an app that is working so well for you. :) I don't have a smart phone but I bet your sharing that resource with be a help to others here. Anybody else giving it a whirl?

Europa, your fruit leather sounds yummy. I make mine raw in a dehydrator --just blended strawberries with a dash of stevia set on a low temp. My family likes it a lot and so much better for us than fruit roll ups from the store.

You mentioned healthy recipes you've put together. When you have time, I'd love to glean from your ideas for healthy substitutes when I feel like something crunchy and junky (like chips) when carrot and celery sticks aren't what I'm in the mood for on the crunch part. I like Nori seaweed wraps for the salty chewy texture. Thanks in advance for ideas on beating salty, crunchy type cravings. A glass of water, praying, and getting out of the kichen and going for a walk instead of prowling my cupbards does help me in the cravings department when I do it. :)

One of my favorite ice cream substitutes is making the healthy stuff with frozen bananas and frozen berries by either putting them through a Champion Juicer with the blank on or whipping them up in a Vitamix (high powered blender than I use nearly every day for smoothies, soup, etc). It comes out like soft serve ice cream and you can make all sorts of delicious varieties.

Welp, my good news is that I met my first goal: I'm five pounds down from Jan 1st and now I'm going to build on that. I slipped up on some on the goals I shared for this past week but see overall progress. It's a relief to be getting the garbage out of my system and am ready to "fully detox" from all junk food (and hopefully residual chemo chemicals will exit too).

I . Paula O, am hereby officially stepping off the crazy rollercoaster of yo-yo weightloss/gain. Been there, done that too many times and I have had more than enough of working hard to take weight off then putting it back on bite by bite with poor choices. The fleeting enjoyment of the taste of junk that tears down my health instead of building it up is not worth it. I have a hard time stopping with two M & Ms and since I seem to have difficulty with moderation when it comes to sugar and chocolate, I truly am better off with the first bite, lick, or taste of it. I admire people who are completely satisfied after one Dove chocolate but that's not where I am at, at least at this time of my life so best for me to accept that and press on to where I want to go getting back into shape and fit and trim again and make this body as UN-inhabitable to cancer as I can. I've read that sugar wrecks havoc on our immunity and considerably lowers and I want mine strong. This is a weak area for me and I am asking God for strength.

This is an excellent article about weight loss, weight maintenance, and goal setting:
http://www.dwlz.com/alsessays/alessay02.html
Anybody want to talk about it after you read the article?

Paula

['lizbeth]

Started back at the gym on the treadmill and have the Cook this, Not that cookbook out. I'm on my way.

Discovered my blood pressure was through the roof and have banned sodium, sugar and alcohol from the diet.

Okay ladies the year is just started. So excited and serious about losing weight, eating better and getting exercise!

[europa]

ugh....ate some frozen chocolate cake. I get weird cravings on treatment days. Not sure why but I felt a little off. After a little cake I felt better. But overall I have been doing well and have been sticking to my goals. I poured a whole container of salt on the rest of the cake as to prevent another relapse. Ugh.....so sad, so sad indeed. It was a very good cake.

[europa]

Paula O: I write children's recipe books and owned a bakery (which I sold 3 years ago). Because of the darn cancer I started working on a recipe book taking favorite dishes and cravings into healthier dishes. I am co-writing it with two others, a food editor and another cook. Here's a wonderful recipe for chocolate cake that cuts on a lot of the not so great stuff (Not my recipe but one I love to make, I'm still tweaking mine):

Cake:
1 cup all-purpose flour
1/2 cup cocoa
3/4 sugar (or Truvia)
1 teaspoon baking soda
1 teaspoon baking powder
pinch of salt
2 tblsp unsweetened applesauce
1/2 cup buttermilk
2 teaspoons vanilla extract
2 tblsp brewed coffee or espresso
1/2 cup baby food prunes
2 egg whites
1 whole egg
1/2 ounce bittersweet chocolate (or 90% chocolate)

Preheat oven at 300 degrees
Spray a 10" round pan with vegetable oil spray and lightly dust with cocoa

Sift together dry ingredients in a large mixing bowl

In a small bowl mix applesauce, milk, extract, coffee, prunes, egg whites and egg. Pour into dry ingredients and stir until combined. Stir in chocolate chips. Spread batter in prepared pan. Bake for 25-30 minutes or until toothpick comes out clean.

When cake is cool, cut through disc to make two discs. Spread "cream cheese" buttercream inside and outside.

Buttercream recipe:
1/2 pound Neufchatel cream cheese
1/4 cup powdered sugar
1 teaspoon vanilla extract.

Combine all ingredients in a bowl until nice an smooth.

[Paula O]

Europa, you got right back on track, good for you! I'll have to remember your salt trick if I don't have somebody to give the food away to to get it out of the house, like at night. ;) Neato that you write recipe books for kids! Thanks for the recipe. Truthfully it would trigger chocolate cravings for me right now and chocolate is out of my system so I don't want it back in but I know my kids would like it so maybe I'll make it for them when I am stronger and can resist better. Carob is always a possibility but right now I am better off without baked sweet treats I think as they can be a slippery slope for me. Do you have any ideas for yummy, totally healthy, low fat substitutes for crunchy snacks like potato, corn, or tortilla chips that are either low or no added sodium? I might experiment with a kale chip recipe done in the dehydrater. I'm looking for the tasty crunch factor. Talking about fruit leather made me hungry for some---I started a batch of strawbery leather in my dehydrater last night.

Atta girl, 'Lizbeth getting back to the gym! You are on your way to better eating, taking off excess pounds, getting into shape, and getting that blood pressure back in a healthy range. You are going to feel so terrific back in your ideal weight zone!

I was wondering if anyone was interested in losing ten pounds "together' with some extra motivation that we would both send each other a little gift in the mail as a reward once that other person loses ten pounds--nothing expensive, but a nice little unknown fun surprise that the other person could look forward to once they've melted away ten excess pounds. This wouldn't be a race or competion--each person does it at their own speed using whatever plan suits them best and they get their prize after their ten pounds is off.I am aware of the merits of slow weight loss but I've got a long ways to go and I'm hoping to take mine off fast while eating very healthy and upping my physical activity. If anyone is interested, please let me know here in this thread--I'd like to do it with the first person who responds. If possible (and please no offense whatsoever intended), my preference would be to link up with someone in the U.S. just to keep postage reasonable. If I find a "10 pound reward partner" and there is more than just me and one other person who wants to do this, speak right up-- if there is additional interest, others could also team up for a mutual reward prize if desired. I've got lots of weight to loose and multiple groups of ten pounds that need to bite the dust off this body. I'm five down and ready to tackle my next ten now and this time I want to do what it takes to make my weight loss to be permanent. If nobody here wants to do this little mutual reward idea with me, I'll think of something else for self-incentive.

Do you guys know about the 212 Degree principle? http://play.simpletruths.com/movie/212-the-extra-degree/ It dovetails very nicely with healthy lifestyle goals as well as other areas of life.

Have a great day, everybody! :)

Paula

[europa]

I have some recipes for baked veggie chips. Also, nut mixes with spices are wonderful. Crunchy and tasty. Let me find the recipes and I will post them/.

[Paula O]

https://sphotos-b.xx.fbcdn.net/hphotos-prn1/s480x480/63698_511210612234843_1730132044_n.jpg


"It's just as hard to do things wrong as to do them right. It is just an illusion that it is easier, faster, cheaper to do things wrong, to take short-cuts, or to sell ourselves short. This rule applies to eating as well as business and most other things in life. Taking the time to make a healthy meal and sit down and eat it vs. grabbing whatever along the way might take a little more effort in the moment, but ultimately makes life so much better. Just like exercise is always a great investment, so is giving yourself the time to do things right! As we allow ourselves to take the time to do things well, it almost seems like time expands to accommodate us!"
Jinjee

[Paula O]

Sounds good, Europa. Thx.

[babysandpiper]

I LOVE this thread! It's just what I needed to find today for motivation. Thank you! :)

I have gradually let myself slide only to find that now that I am older and have less (or no) estrogen due to menopause and tamoxifen, I cannot easily lose weight like I used to be able to. So this will take some work! But I am worth it! We are all worth it! :)

My healthy goals are:
Lose 10 lbs
eat 5 servings of fruit/vegetables daily (rainbow of colors)
reduce alcohol intake
some form of exercise daily (even if just taking a short walk or bicycle ride)

[IrvineFriend]

Sandpiper,

I have the exact same goals, except I want to lose 20 lbs. vs. 10. But I still cheat a little. I'm having a football game party at my house this weekend and my boyfriend is making his infamous margaritas. I'll just have to spend an extra half hour on the treadmill! (like that's really going to combat margaritas and pizza) ...

I think portion control is the most important thing. I'll limit myself to one piece of pizza.

This is going to be my first real social event since my surgery and I'm looking forward to laughing with friends once again (and yelling at the TV).

[karen z]

I am still finding the app I bought for tracking food very helpful. I have been walking more but viewing it as walking to relieve stress rather than "exercising". Doing better with this approach than I have for a long time. I am mostly walking around a lake that is beautiful and has benches/and rocking benches to soak in the view. Lots of ducks around and interesting vegetation. I am getting used to (finally) walking to relieve stress. My back is hurting less with more walking and I need to stop less.

[Paula O]

Way to go one your exercise progress, Karen! I'm glad that walking is helping with stress relief and that your back pain is better.

How are you doing on your health promoting goals BabySandPiper and Julie? You can do it! :)

I am going to do a "28 Day Total Reset" over at Raw Food Rehab. I'll share the link here in case others are interested:
http://rawfoodrehab.ning.com/forum/topics/28-day-total-reset?xg_source=msg_mes_network

How's everybody doing on the healthy lifestyle areas they are working on? If you are making progress, super! If not, TODAY is a great day to hit the reset button, leave the past behind, and start again. It's progress, not perfection that is key to lasting poositive change.

Paula

[karen z]

I would encourage anyone struggling with food intake to get an app called "MyNetDiary" ($9.99) Although I use computers constantly for writing and activities related to teaching I am most definitely not computer savvy. But the app I got (for an IPad- this one or others can be bought for phones- is super super easy to use. I am really just walking to get out into nature more and feel less stressed- but I can see other benefits in terms of helping my back and losing a bit more weight. However, I am really trying not to think of this as "exercise" and only started after tracking my food intake for a couple of weeks. I think "one thing at a time" and when one feels comfortable- move in is a better way to go. But feeling better.

[Kkmom]

Count me in also. From the time I found out about this beast (breast cancer), I have wondered what lifestyle I have been living that cancer could have invaded. I am about 30 lbs overweight, I ate terribly - processed foods, too much sugar, way too many diary products - you name it did it. Sedentary, did not get enough sleep, never exercised - I WAS a classic host for cancer.
Since the day of my diagnosis - December 18th, 2012 - I have done a complete turnaround. I am not 100% sugar free - but I am a strong 90%, about 95% diary free and I am using a pedometer. I have lost about 10 lbs out of sheer fright from this circumstance and I plan to lose 30 more.
I think to myself - I did not get into this situation in a day, and my habits will not just change over night. They can change gradually and then they will be a part of my life, not just a tiemporary fix.
I am so glad I found this thread and count me in. I look forward to not only reading everybody's else progress, but I also look forward to posting my progress.

[Paula O]

KKMom, good for you on all these positive lifestyle changes you are making and for that 10 pounds biting the dust. Keep up the good work! :)

I've been struggling lately with carrying through the goals I've got with my eating, weight loss, and exercise but I am beginning anew today and back to heading in a good direction.

Paula

['lizbeth]

Staying on track is so difficult, but we must! I'm down 7 lbs from my highest holiday weight.

I've reached a plateau and determined to work through it. Eating less, exercising more, drinking plenty of Fluoride free water.

[Paula O]

http://media-cache-ec7.pinterest.com/192/aa/76/bf/aa76bf2cb8e6d03098bdb143e3e04f28.jpg


7 pounds gone for good, 'Lizbeth! That's SUPER! :) Just three more and it'll be TEN! You're going to blast through that plateau and leave all the excess pounds in the dust. Great job.

What are you guys who are also doing this wanting to accomplish in the 22 days left in February? Got any goals you want to write down and share? Remember, "Don't look back, you're not going that way". We can take all the fresh starts that we need. Is there at least one thing you can do TODAY that will build up your health?

Paula

[conomyself]

So this past week I figured out why I wasn't losing weight.....I was eating too much! Ha ha!

Seriously, I started tracking my diet and exercise on a free iPhone app called "Lose It!" and realized that my morning smoothie was around 1000 calories by itself! I got in that habit during chemo because I was losing too much weight too fast after my first infusion, so I bumped up my calorie intake.

I started 6 days ago and have lost 3.2 pounds. I want to lose 35 pounds ultimately, but 20 would be a very good start. Before my cancer diagnosis and chemo I had a very difficult time losing weight, but maybe that was part of the imbalance with the cancer. Plus I drank a lot of beer...

I would recommend this app for anyone wanting to track their progress, but there are a lot of good ones out there. My strategy is to keep my calories in check, keep carbs to 100 - 125g per day, and keep protein to at least 75g per day. Nearly all of the fats in my diet are good fats and carefully selected, and almost all of my animal products are local from pastured animals. I eat lots of veggies.

I've been spending 30 minutes on the treadmill per day for about a month and a half now, and I listen to Anthony Robbins for motivation. During the 30 minutes I spend 10 minutes also lifting 3 pound weights for my arms. I love the Anthony Robbins stuff and it makes me look forward to my workouts!

During chemo exercise made my head feel clearer and I felt a little better overall, but it just 20 minutes would make me feel so tired I had to do it at night before bed! It's better now that I've been off for almost 2 months, but it was still making me too tired. I talked to the nutritionist at the cancer center about it, and she suggested that I take my pulse readings and make sure I'm staying in the cardio range. Sure enough, I checked it and I was going at it too hard! So I slowed down and now my workouts are way more pleasant.

Getting outside more is a big thing for me. Lately we've had a lot of snow and I shovel it a little to get myself outside. But I tend to stay inside too much and I'm working on changing that.

Thank you Europa for the cake recipe! I will try that one for sure!

Thanks Paula for starting the thread, I'm enjoying reading what everyone is doing to stay healthy!

Way to go ladies!! :) :)

[Paula O]

http://api.ning.com/files/KJkUluOPEUXx0Km0t6clrh-qvcfi4kWw8rS*Z9FSOPmK4juxYx*5pWVyX9kf75MDpvV-iyB7I26hUmlJ0bzEG*fVATBKCu0o/Scale.jpg (http://api.ning.com/files/KJkUluOPEUXx0Km0t6clrh-qvcfi4kWw8rS*Z9FSOPmK4juxYx*5pWVyX9kf75MDpvV-iyB7I26hUmlJ0bzEG*fVATBKCu0o/Scale.jpg)

It does help me to keep on track to weigh myself regularly but the photo is a good reminder to me that my number on the scale is but a helpful tool in my weight loss efforts, nothing more.

So how's it going with your healthy lifestyle efforts, guys?

Good for you on the healthy choices you are making, Conomyself! You can reach those goals you've set for yourself. Got any good, motivating Anthony Robbins thoughts you care to share that you heard during your workouts?

I've had plenty of struggles on my eating plan in January and February (and before) but am on a good path now, thankfully and making progress which is my aim. This weekend I am loading up on fresh carrot juice and lots of raw fruit and veggies. Putting excellent fuel in my body and getting exercise always makes me feel like a million bucks.

Let's make our bodies as inhospitable to cancer as possible! There are lots of things out of our control but what goes into our mouths (and doesn't) and getting physical activity, drinking plenty of water, daily fresh air and sunshine, and getting to bed at a decent hour are all things within our control and will build up our bodies instead of tearing them down.

15 days left in February, including today. What kind of progress do you want to make by March 1st?

Paula

[lkc Gumby]

Hi Paula. I am finally joining. I knew I couldn't " do it" before Christmas . So here I am ! I have been a slug for atleast a year or so. and although eating well, I was drinking too much alcohol and eating too many sweets, working too hard at work and not exercising at all!My goal is to lose 15 pounds, but 10 would be ok. So this is what I've started. No beer at all. No more wine with the occasional lunch. Actually no more alcohol during the day.No more desserts, cakes cookies, etc, etc. I've cut out all carbs except for steel cut oats that I have for breakfast. so no more potatoes, rice pasta bread. All the food I typically crave.
snacks are celery, carrot sticks, nuts. I only drink green tea as my beverage & sometimes tomato or orange juice. Only fish and chicken, no red meat.one glass fo organic wine ( red) at night w/ dinner.
Exercise, walk at least 3 x a week, aiming for 4-5. Light weights and aerobic too.
I am doing the diet for 6 weeks, and then will gradually ease back into some carbs. Hopefully I'll have more control. Wish me luck!

[Paula O]

Atta girl, Linda! I do wish you luck. :0) Just THINK how great you are going to be feeling and the progress you'll see on the scale and how beautifully your clothes are going to fit in these six weeks of all the great changes you are making! Maybe you want to take before and after measurements--sometimes when the scale doesn't budge, happy changes are made on the pants-o-meter as inches melt away.

Paula

"At any given moment you have the power to say, 'This is not how this is going to end'".

[Paula O]

---oops, I just deleted a link to a photo with the quote above--my goof, would appreciate it if you delete link without clicking on it if you automatically received it as part of subscribing to this thread if it gives you access to a private raw foods forum (with a fee for access). My bad.

Paula

[Mel3]

Hi Paula,

I gained a few extra pounds during the holidays and that put me at an all time high weight and I felt awful. I was actually in very good shape when I was diagnosed, but gained 17 pounds during treatment. I worked with a dietician and monitored my eating and exercise and she was puzzled. We both came to the conclusion my metabolism was stuck. It was very discouraging and seemed no matter what I did I couldn't drop the pounds, so I quit trying. My eating habits have gotten worse the past six months, mostly due to a move and stress. Two weeks ago I had enough so now I am working out with a trainer 2 days a week, in addition to yoga and Pilates. I am now focused and plan on working up to 5 or 6 workouts a week by March. I need to get away from the junk I've let creep into my diet, but with help from this thread I know I can do it. I'll check in again soon. thank you for the support. Good luck ladies!

[lkc Gumby]

Thanks Paula. I am heading into week 2 , sore as heck with my light exercise, but feeling better overall. Still having serious cravings!
PS thought about the tape measure thing, but I am doing the belt notch method! easier for me..

[Paula O]

Linda and Mel3, you are both taking excellent measures to get your metabolisms into high gear and your bodies into shape with those workouts and eating better. Nice going, ladies! :) Linda, let us know how your belt notch count-down goes.

Paula

[Paula O]

http://media-cache-lt0.pinterest.com/192x/42/bd/c4/42bdc4fefb895f2a7aefc8167f4d7a59.jpg (http://pinterest.com/pin/98445941826949790/)
.

[Paula O]

http://media-cache-lt0.pinterest.com/192x/cb/0e/f9/cb0ef957ada31dac047611108dac406f.jpg

[Paula O]

http://media-cache-ec2.pinterest.com/192x/fa/96/88/fa9688efb4283e49fef3afa595a3dc25.jpg

I have not made the progress in my healthy lifestyle goals that I intended in the first two months of 2013. I am taking stock of where I'm at and where I want to go. Today is the first day of March: day one for me of getting back on track. How about you guys, how are you doing in the healthy habits you are working on?

This list of 50 habits of highly successful people applies nicely with making progress in acheiving goals, one of which for me is getting back to my ideal weight range and back to being physically fit. I hope this list is a help to others here too. :)
Paula

"50 habits of highly successful people

1. They look for and find opportunities where others see nothing.

2. They find lessons while others only see problems.

3. They are solution focused.

4. They consciously and methodically create their own success.

5. They may be fearful, but they are not controlled or limited by fear.

6. They ask the right questions -- the ones which put them in a
positive mindset and emotional state.

7. They rarely complain.

8. They don’t blame, and take complete responsibility for their actions
and outcomes.

9. They always find a way to maximize their potential, and use what
they have effectively.

10. They are busy, productive and proactive.

11. They align themselves with like-minded people.

12. They are ambitious.

13. They have clarity and certainty about what they want.

14. They innovate instead of imitate.

15. They don’t procrastinate.

16. They are life-long learners.

17. They are glass half full people, while still being practical and
down-to-earth.

18. They consistently do what they need to do, regardless of how
they are feeling on a given day.

19. They take calculated risks.

20. They deal with problems quickly and effectively.

21. They don’t believe in, or wait for, fate, destiny, chance or luck.

22. They take action before they have to.

23. They are more effective than most at managing their emotions.

24. They are good communicators.

25. They have a plan for their life and they work methodically to
turn that plan into a reality.

26. They become exceptional by choice.

27. They work through the tough stuff that most would avoid.

28. They have identified what is important to them and they do their
best to live a life which is reflective of those values.

29. They have balance. They know that money is a tool and ultimately,
it’s just another resource.

30. They understand the importance of discipline and self-control.

31. They are secure in their sense of self-worth.

32. They are generous and kind.

33. They are happy to admit mistakes and apologize.

34. They are adaptable and embrace change.

35. They keep themselves in shape physically.

36. They work hard and are not lazy.

37. They are resilient.

38. They are open to, and more likely to act upon, feedback.

39. They don’t hang out with toxic people.

40. They don’t invest time or emotional energy into uncontrollable
things.

41. They are happy to swim against the tide.

42. They comfortable with their own company.

43. They set high standards for themselves.

44. They don’t rationalize failure.

45. They know how to relax, enjoy what they have in their life and
to have fun.

46. Their career is not their identity, it’s their job.

47. They are more interested in what is effective than in what is easy.

48. They finish what they start.

49. They realize that not only are they physical and psychological
beings, but emotional and spiritual creatures as well.

50. They practice what they preach."

Source:
Lifehack May 12, 2008

[MJo]

Here is what I have done and it has worked for two weeks. My sugar cravings are gone. I hope it is not temporary, but I am thankful for every day I get.

1. I gave up wheat. I eat the many varieties of gluten free products available. They cost more, but I am free of cravings, and that is worth it.

2. I cut back on dairy. Only milk in coffee. No cheese. Needless to say, i take calcium supplements.

3. Cut back on sugar, which is easier when I dont' crave. I use agave, which is still a type of sugar, but lower on the glycemic index. I make my own baked goods with agave and gluten free flours. I am used to things not tasting as sweet, and they taste good to me.

I hope this lasts for a while. It is good to be free of an obsession with food/sugar. I am eating more fruit and veggies by default. At work someone brought in a box of chocolates. I ate one chocolate each day and I did it naturally and I was satisfied. I didn't have to run out and buy a bag of Hersheys bars for myself. I was amazed.

I eat well and when I'm hungry, and I don't worry about my weight. My doctor might disagree and want me to lose pounds, but she could be wrong. I am grateful for every day this lasts.

[Paula O]

MJo, good for you! You're on a roll now with a healthy plan that is working well for you. I'm glad. :) Keep going, keep going, you can do this.

Paula


http://media-cache-ec2.pinterest.com/192x/a1/3d/f1/a13df13d9395269d615f2d2d7e4ef522.jpg

[Paula O]

Experts say that it takes 21 days to make or break a habit. On Monday, June 17th I am going to challenge myself to my "Phase one": 21 days in a row of progress toward a healthier me. I wondered if perhaps others might like to join me and maybe share in some mutual encouraging support and accountability with healthy lifestyle goals. Anyone interested can pick one or more things they want to work on--big or little--all progress is a good thing. :)

Paula

[LoisLane]

Hi Paula. I'm in! Just decided this week I really have to get serious about
my weight and get more exercise. Going to cut down on my bread intake and try to do exercise in the gym at least three times per week. I do walk the dog every day for at least a mile but know that is not enough. Will try to make healthy choices and write down in a journal what I eat daily. Going on vacation next week with a girlfriend to Cape Cod but will still make healthy choices! Thanks for the encouraging post. Lois

[Paula O]

Dear Lois,

Hey, those changes sound great, good for you!

I hope you have a wonderful time in Cape Cod with your friend on vacation next week. :)

Paula

[Paula O]

http://media-cache-ak2.pinimg.com/236x/92/88/d0/9288d0e0290e76ddc1d3c2e9226f2392.jpg

[Paula O]

Lois, I hope you are having an awesome time with your friend at the Cape. I'd love to hear about your time there when you get back. What was your favorite part of your time away? It's extra challenging to eat well while on vacation.

Today is Day 2 of 21 of phase one of my plan. So far, so good. I regret the excess weight I put on, wish it wasn't such a struggle to take it off, and look forward to getting back to my ideal weight range.

Anybody else want to join us working together on some healthy lifestyle goals the next three weeks?

Paula