This is the hard part

Except for my junior year of high school, this has been the longest I have stayed with any weight loss program. It is so hard now. I haven't had a perfect day in a long time (a perfect day is any day where I stick to the plan without cheating). Perhaps "feeding the monster" wasn't such a good idea (see post "Feeding the Monster"). I think it just made the monster stronger.

I still commit every day to give 100%, but there is so much temptation everywhere. Since I weighed in on Wednesday I have had something that I gave into every day. Wednesday I had to work late to meet a deadline. My wife asked me to go to Fred Meyers to pick up a prescription for her. When I got there, I saw the rack of chips. I was already stressed out from working 12 hours straight, so I bought a small bag of Doritos and had it in a salad.

On Thursday, my team at work got doughnuts for meeting our deadline. They were Albertson's doughnuts, so I wasn't really tempted. As I sat in meetings all day and got hungrier and hungrier, however, I gave in to the monster. Later that night we had friends over and had tortilla soup. The soup itself is pretty healthy, but the cheese and chips that go on it are not. When everyone went to bed I ate about half a bag of with refried beans.

Yesterday, Friday, my wife and kids decided to get take out. I got the Kung-pao chicken which is okay on my plan, but a couple of my kids got pizza. They only ate half of it and then everyone but me left for the evening - leaving me home alone with half a pizza and a bag of garlic bread. AAAAAAAAAAAAAAAAAAAAAAAAAAAAA!

To make a long story short, this is the hard part of any weight loss program. When I know what I have to do, but my short term thinking that got me to this point, quite literally, takes control. I know that there are those who would say that all I need is more "will power," and I would love to say to those people that they are full of crap. The truth is, however, they are right. I could say no to those things, but I don't. I hope I can learn to say no to myself and learn to keep commitments to myself like I do for everyone else.

Five Steps to End Emotional Eating

I found this at: About.com and thought I would pass it along.

If you tend to give in to emotional eating, there are a few tactics you can use to regain control of your eating habits and get back on track.

• Step One: Identify Your Triggers


• Step Two: Recognize Hunger Signals


• Step Three: Limit Trigger Foods
  Simply stop stocking your fridge and pantry with the foods you binge on.


• Step Four: Don't Skip Meals. [small meals every 2-3 hours]
  Skipping meals almost always leads to over-eating.


• Step Five: Create Alternatives to Eating
  Whether it's a bubble bath or curling up with a good book, planning other activities will help you relax and avoid binges. This is a technique I used that really made the difference.

Don't Give Up
When you trip up -- because you will (We all do!), don't give up. Forgive yourself and start over the next day. Learning from your mistakes and focusing on the positive will go along way in ensuring your continued weight loss success.

Chinese Chicken

This has become my favorite Lean & Green™ dish. I call it Chinese chicken. It's kind of a sweet and sour chicken served over steamed vegetables. It also has a little kick to it.

Servings: 4
15 pieces dried black mushrooms
2 pounds (bone/skin)less Chicken Breast
1 tablespoon canola oil
½ cup Splenda®
½ cup white wine vinegar
½ cup low-carb ketchup (I use Heinz® One Carb Ketchup)
¼ cup low-sodium soy sauce
1½ teaspoons Sriracha Hot chili sauce
2 Tablespoons sugar-free cherry syrup
¼ cup water
1 teaspoon cornstarch

· Soak mushrooms in a bowl of warm water for a half-hour or until soft
· Remove the stems and then cut the mushrooms in half. (discard the water)
· Slice chicken breasts into ½” wide strips
· Heat skillet over medium-high heat
· Add oil to pan and cook chicken until golden brown.
· Remove and drain the chicken on a paper towel.
· Add Splenda, vinegar, ketchup, soy sauce, Sriracha, and cherry syrup and wait until it boils.
· Add the chicken and stir until it is covered in sauce.
· Add mushrooms, stir ingredients, and let simmer for 2-3 minutes.
· Mix cornstarch and water until cornstarch is disolved
· Stir cornstarch and water mixture into the sauce until it reaches a boil and becomes thick.
· Serve hot over your favorite stir fry vegetables.

What is the answer, Deep Thought?

42, baby! That's right. I'm down 42 pounds!
November 2008 - 415 Lbs	February 2009 - 373 Lbs

Feeding the Monster

Weekends are murder to my will power. I have had a glut-fest every weekend for so many years that two months of “denying” myself was making me crazy. There have been times where I would literally, for days at a time, think of nothing but Doritos®. I have discovered something that has been invaluable. I call it, “Feeding the Monster.” The Monster is any craving that I have for 2 or more days. I was surprised how many cravings are fleeting (not as much monsters as really angry cats), but if I am plagued by a monster – I will feed it. Only, I will give it just enough to satisfy it. Here are a couple of examples: When I crave Doritos® Instead of eating a Family Sized bag with cheese sauce, I will eat a one ounce bag from the vending machine and have it in a salad. If it’s deep dish Chicago style pizza I crave, I order a salad and a personal pizza instead ordering a large. I have found that if I only do this once or twice a week (and stay on the weight loss plan the rest of the time), I can keep the monsters at bay and still have continue to lose weight.

“Don’t Waste Food”

I have a strong desire not to waste food. I’m pretty sure the roots come from my parents who were born during the Great Depression. Growing up, we didn’t waste food in my house. If we didn’t eat it the day it was prepared, we would have to eat it the next day.

I had five older brothers and sisters. When I was younger, I always had the feeling that I needed to eat as much as I could so that I could get as much as could before it was gone. Did I mention that I am addicted to food?

I was a restaurant manager for several years and wasted food equaled wasted money. I hated seeing food go to waste.

Then after I got married it was my own family and my money that was spent on food. A big portion of my budget went (and still goes) to food.

Because of this, I would eat others leftovers. I would eat it rather than throw it away – so that it wouldn’t go to waste! It did, however, go to my waist! Then as my weight problem continued to get worse, I would eat all of something one day (like a whole bag of chips or box of cookies) in order to avoid being tempted to eat it the next day. How sick is that!?
It has been a struggle for me this month to stop eating when I’m full, or to not eat everyone’s leftovers when they were full.

I have found a couple things that have helped: portion control and eating slower.
By only preparing what I should eat for each meal, I avoid leftovers. Plus portioning food also lets me feel like I’ve accomplished the task of cleaning my plate. My mother would be so proud.

Eating slower has some wonderful side effects. It helps me really enjoy my food, and helps me to be more satisfied after a meal. I have found that when I am full, food does not taste as good. By eating too quickly, I lose that delightful initial sensation that really good tasting food gives – much faster than necessary.

Here is an example. My family and I went out to dinner at Old Chicago to have pizza to celebrate my daughter’s birthday. I planned ahead and decided that instead of eating half a pizza I would only have two slices. When the pizza came, I took the two slices and set them on my plate. Then I used my fork to cut small pieces. I ate every bite slowly and deliberately. The sensation of the flavors was wonderful. By the time I had finished the second piece, I was entirely satisfied. Pizza is probably my favorite food in the world. That was the first time, in a long time, that I remember enjoying it that much.

Ho, Ho, Holy Crap!

This week I was kicking myself for starting a weight loss program during the holidays. I have eaten so much stuff that I know I shouldn't have eaten. However (and this is a big "however"), I have lost over 20 pounds in the three weeks I've been on the program (394 lbs as of 12-7). Sure I could have probably been better and lost more, but that is pretty good! Plus that gives me a head start over the droves of people that are going to resolve to lose weight in the new year.

This has also shed some light on how I would have normally eaten this time of year - Ho, Ho, Holy Crap! I can't believe how much garbage I used to consume. I really want this change to be permanent.