Belly Fat

Awhile ago my husband told me about a show he watched where Wayne Dyer was talking about an eating plan where you could eat only 20 g of sugar each day, along with other nutritional foods like protein, vegetables, and complex carbs, with the result of quickly losing extra belly fat.  I have kept this in the back of my mind since he told me about it, always thinking that 20 grams of sugar is not very much, and it must be pretty hard to stick to something like that.

As it turns out, it is The Belly Fat Cure, which allows only 15 grams of sugar, including the natural sugars in fruits and vegetables, so doesn't allow much extra anything in terms of sweets, unless one uses products with my favorite sweetener, Stevia.  I am aware that most of the world is already aware of this eating plan before I am  (even with Richard's knowledge of it) due to my lack of interest in commercial television and ads of any kind.  Suddenly I am aware of all aspects of the Belly Fat Cure because it seems like a reasonable path on which to experiment since one of my recent decisions is to cut any extra and hidden sugars from my diet.  I ordered three of his books that describe the eating plan, and so far, have been very impressed with Jorge Cruise's presentation of the data, and his ability to make it sound "simple".  In his book, The Belly Fat Cure: Discover the New Carb Swap System, I have enjoyed his visuals for foods and items that are good for your belly (those that help reduce belly fat) "Belly Good", and those that increase belly fat, therefore "Belly Bad".  Examples below: 

Our beloved Zevia soda is on the Belly Good side, all other sodas on the Belly Bad

Belly Good items include most of the items we have already switched over to, including gluten-free bread items

Belly Bad: all added sugars and artificial, man-made sweeteners; Belly Good: Stevia products

Healthier chip and snack items on the Belly Good side, and traditional, even Baked Lay's! on the Belly Bad side

 One of the books I bought is Jorge Cruise's 8 Minute a Day exercises specific to reduce belly fat.  Since this is the key area where I store extra fat, this plan seems to make sense.  I will continue my aerobic and cardiovascular workouts, but will add these toning exercises in. I can accommodate my wheat-free status with this plan, and my desire to decrease saturated fats (even though he doesn't emphasize this in his plan), and really become aware of the hidden sugars in everything I eat.  Our plan is to begin full force Monday and give the plan a whirl, the One Week Challenge, and meanwhile through the weekend, continue to observe and investigate the sugar content of the foods we eat normally, and decide how we are going to modify them further.  I am excited that there are more and more stevia-based products on the market from which to choose, and that this plan looks doable.  I will check in Monday morning with the stats (the main measurement for this is the waist circumference, but I will also be tracking my weight), and more of our plan.  We have prepared by doing our grocery shopping for next week to have on hand the food and items we will need to be successful.  Two of my boys will be home from college this weekend, and we want to remain flexible, food-wise while they are around.

It is pretty exciting to think that stevia is getting this amazing promotion.  This is one of the most exciting aspects of this discovery for me.

A Successful Week

Check-in:  Weight: 202.8lb
Lost this week:  3.2lb -this is the most poundage lost in a week since I started in January and I think I finally figured out why it has taken so long.
Lost total this year: 8.4lb (lost since August: 17.2lb)

Two things were different this week.  One, I was still recovering from a bug I caught a couple weeks ago, and my appetite was very limited, so my portion sizes were kind of naturally limited.  If I ate anywhere near to too much (which was about half of what I'd normally eat), then I felt nauseous and my esophagus burned.  If I got too hungry, I would also feel nauseated.  That feeling has mostly subsided, however I decided that since my body was used to eating at this lower intake that I would go with it for the week and see what happened.  I didn't record anything into My Food Diary, just based my amount of healthy foods eaten by how my body felt.  Also, I made sure that I was on the elliptical each weekday for the full 45 minutes, plus I had several days where I had an additional number of miles walked since my son, Peter, was home from college and we walked into town a few times.

I have been reading more about the DASH diet used for reducing hypertension since we learned about it in my pharmacy school's Non-Prescription Therapeutics class.  I know that my tendency is toward high blood pressure, and I know that my maternal grandmother suffered greatly with trying to manage her blood pressure, and the end of her life was full of cardiovascular issues including multiple bypass surgery, amputation of one of her legs, etc.  As I understand it comes to me from both sides of the family and I definitely do not want to go that route if I can help it, and know that at some times in my life I have registered a blood pressure in the pre-hypertension level.   My blood pressure is pretty good right now, however I know I have a tendency to retain water and sodium causes discomfort.  

What I've decided to do is follow the DASH diet at the 1600 calorie/day level, still enter (as there's time) the things I eat in My Food Diary for comparison of the two plans, and, increase my elliptical workouts to 60 minutes per day.  I read last night in a DASH diet book, that 60 minutes is probably necessary to lose weight if the rest of one's life is mainly sedentary, which mine is, thanks to school.   I know I have a bit of a block to 60 minutes, it seems like SO much more time spent, however I will do some EFT to help clear the block with the hope that it will be at least somewhat enjoyable.

I'm super-psyched because once I lose 3 more pounds, I will be under 200 lb, which hasn't happened for a very long time.

This week will provide an extra challenge in that we are going out of town for four days, however I think if I use my smarts and common sense and have Richard back me up when it comes to making good food decisions, I will only be successful.  We aren't renting a car, and Seattle's considered a walking town, so I'm certain I will also get plenty of exercise.  I'm taking my pedometer to track and be able to report to the walking mile group I check into each week.

To Ever-Increasing Health and Life!

2-5-2011 Wheat-Free

The Week's Stats:

Weight: 205.0 lb, loss for week is 1.6 lb, and total loss is 6.2 lb. since 1/1/11.

This is more like it.  After last week's blog I spent the next few days pondering what to do with my suspected food sensitivities.  I knew I didn't have time or energy to revamp my entire diet to start in on an allergy elimination diet, but I knew something needed to change.  My intuition kept telling me to check into a gluten-free diet.  Even that would take a whole lot of effort and planning, and in the midst of the pharmacy school semester, I did not want to make too many changes to what I was already doing.  I did actually decide that February was going to be "gluten-free", but what did I do the first morning of February 1?  I ate steel cut oats for breakfast, which, of course, have their own gluten.  Noticing my frustration with myself, my hubby, Richard, suggested that maybe instead of ALL gluten, maybe just eliminate wheat products, since those are the most allergenic for most people.  That made the most sense of all.  That way I could still have my healthy steel cut oats, and just be super mindful of the wheat products around me and not eat them. Being a vegetarian, Richard isn't too keen on wheat-, or gluten-free, which is fine.  We stocked up on gluten-free breads at Whole Foods (and got him a loaf of wheat bread to gnaw on).  I am so grateful to live in an era where these products are available.  

Thus, for the last four days, I have not had any wheat products.   I've also kept to no refined sugar, and no dairy (except for my Wallaby yogurts), including cheese, one of my favorite and worst dietary culprits.  I do have to say, that even after just four wheatless days, my body feels far less bloated, far less gassy, and "cleaner".  Also, the cardiac exercise seemed easier.   Interesting.  I'm going to give "wheat-free" a month, and see if it gets even better and better, or if there might be something else I need to eliminate.  I'll call this the Reverse Elimination Diet.  I am also pondering doing a cleanse over Spring Break in March, to clear even further.  There's no way I'll do something like that while I have so much homework and studying to do.  I am also surprised by how easy it is to not eat wheat products.  Of course we haven't eaten out yet to face that wheat-free challenge.

The exercise has been good, with the Gazelle elliptical 45 minutes 4 mornings this week.  Last weekend we went on a couple of 4 mile walks.  The weather was not compatible for outdoor walks this week due to -15 degree temps and lower with wind chill and snow, so all of the exercise was indoors.   I'm sure I burned lots of calories just staying warm.  We did our Five Tibetans for about half of the week, until my left wrist/thumb started to feel jammed and bruised, perhaps to doing yoga in the cold house.  So I am resting my hand, and doing the yoga I can without weight bearing on my wrists.  

We continue to read a Course in Miracles lesson each day for our meditation study, so that is still in alignment with my goals.  I have done absolutely NO EFT this week.  There just hasn't seemed to be a need.  I really haven't experienced cravings, or emotional addictions, even with eliminating the wheat, it is almost as if my body is sighing a great big "THANK YOU!"   The possibility for doing EFT is always in my mind.

I'm looking forward to another successful week.   I am excited I weigh 15 pounds fewer than early last August, and I am encouraged that I am on a great track!

1-29-2011 Still in the Right Direction, Possibly Allergies?

Stats for the week and month:

Weight: 206.6 lb

Weight Lost This Week: 0.8 lb

Weight Lost Since 1/1/11: 4.6 lb

% Fat: 45.5% (total loss since 1/1/11 =1%)

Hips: 45 in. (loss of 1 in.)

Waist: 42.5 in. (loss of 1.5 in.)

Chest: 44.8 in. (loss of 2.2 in.)

Thigh:  24.5 (no change)

Calf: 16 in (loss of 0.5in.)

Upper Arm: 12.5 in. (no change)

Current BMI: 32.5  (still in the early obese level.  At 190 lb, I merely become "overweight" (BMI of 29), a nice stepping stone goal - only 16.6 lb).

Total Measured (on one side) Inches Lost since 1/1/11: 5.3 inches

This week was great in terms of getting lots of exercise, drinking more water, keeping up with the Five Tibetans, meditation, and alternate nostril breathing.  I also was more diligent in planning and recording everything I ate and staying within the guidelines set out by My Food Diary.  This week was easier in this regard than last with, except for the news of another family member suddenly passing on to the greater dimensions.  While I send great love and healing to my uncle Gary and his son, Matt, I seemed to need to process it in my own way.  One of my elliptical workouts was very emotional for me, with tears, and grief escaping, not only for this family member, but also for my cousin, Jenni, my grandfather (who died in 2006), my Uncle Sam, my friend, Theresa, and whoever else popped into my head during the workout.  I also had the distinct feeling that what seems to be a lot of loss of life, lately, may just be the start, so this added the element of worry to my mind, but also the understanding that amazing energetic things are happening on the planet and through the people who inhabit the planet.  So, to balance what could be despair, I felt an odd sense of hope.  I let it all happen, and felt clear afterward.  I don't know how many of us really take the time to allow the expression of the grief, I know that my tendency is to try to sail above it, rather than dive into it.  Sailing above it does not process it out of the body.  It feels as though it was a big clearing for me, as for the rest of the day my heart felt lighter than it has in a long time (and I thought that I HAD already been feeling light.)  It was a good reminder to continue to be emotionally aware, and clear what needs to and can be cleared, to move forward in a heart-centered, emotionally clear, way. 

There are so many techniques for emotional healing, EFT is just one tool.  Acupuncture is another, Colorpuncture is another.  I have techniques that I've used successfully personally and recommend to my acupuncture patients as needed.  They are very powerful.  Some of my favorites have to do with Inner Child work.  Exercising, too, is very useful.  They are all topics and techniques fully worthy of exploration and training. 

On to results for the week and four weeks since I've been working on this plan.  4.6 lb in a month does not seem like a lot to me, for the apparent work I've been putting into it.  Granted, it IS in the right direction, albeit seemingly slow.  Alas, 4.6 lb average per month, lost consistently would mean 55.2 lb lost in a year, which would be wonderful, and seems healthy.  According to My Food Diary, a loss of 1.7 lb per week is the maximum that they consider to be healthy, so I'm within their range of healthy weight loss.   Also, I've lost inches and a fat percentage, all in the right direction.  

It does make me pause, though, and contemplate my diet.  I am still puffy and swollen, and I do not know if that is due to too much salt, or if I am having a sensitivity reaction to food items I've kept in my diet, possibly gluten.   Food allergies can be a contributor for many health issues I've had in my life, including the severe arthritis and chronic heel pain.  

Several years back I read and followed the False Fat Diet by Elson Haas.  I felt great!  Less stiff, less puffy, less everything.  The basic premise was that the foods that we are sensitive to are causing water retention and a "false fat" look.  Essentially the diet is an elimination diet, eliminating the highly suspicious culprit foods from your diet, and then after a period adding them back in one at a time and noting your body's reactions to the foods.   Dr. Haas recommends doing this elimination diet in phases.  I am tempted to go for it, and see if allergies might be contributing to my ongoing issues.  So far I've been pretty good at greatly reducing my dairy, saturated fat, and sugar intake, but perhaps there is more contributing.  I will contemplate it more, as I have time (I have a major exam for which to study this weekend), but may just jump right in.  I imagine by jumping into a more restricted eating plan, especially one that eliminates my reactive foods, and sticking to the increased exercise, I will likely see more dramatic results.

That, or I may switch to a gluten-free diet and see if that helps with the puffiness and achiness, without the extremes of the Elimination Diet.  For now, I must study.

Again, thanks for following and for your support and interest and Great Blessings to You All!

I will keep you posted on what I decide to do in terms of shifting my diet.

1-5-2011 and 1-6-2011 Quick Update

1/5 Today's entry is short due to my full and busy day. I am very happy to report that after yesterday's fit over exercise, today's workout was much easier and (dare I say it!) enjoyable! I didn't struggle with the carpet under the elliptical (new nonslip pad arrived today, post-workout), so everything went far more smoothly.

Because of my busy day, I felt it was going to be easier for me to pre-plan all of my meals, especially with my schedule this evening. I put everything into MyFoodDiary.com last night before I went to bed. That way it is a little less time-consuming for me to update any changes, than it would be to fill in as I go.

We did 15 repetitions of the Five Tibetans, the alternate nostril breathing, and A Course in Miracles, lesson 58 this morning before Richard left for work. I did my 45 minutes on the elliptical and feel pretty good. I will walk with Richard this afternoon after we have an early dinner at the Chinese restaurant and before the free acupuncture clinic for Veterans.

All was good for food, all smiley's.  :-)

1/6 - Another successful, very busy day.  All smileys except for the sodium again.  My mother (after we returned from her eye surgery) and I came up with a yummy sugar-free Almond Breeze (of course!) Chai.  Yum!  I'll post the quick recipe as a separate blog so I can most easily keep track of my recipes.

We got up to 18 repetitions of the Five Tibetans this morning, even after a rough night's sleep (lots of wind and I seemed hyper-sensitive to smells and sounds for some reason.  It was almost a relief to get up because when I did sleep, the dreaming was super vivid and mighty strange.  I felt immensely better after doing the early morning yoga and breathing, as much as it seemed like it was going to be a struggle.  Exercise has been as planned, both days, with 45 minutes of elliptical, the yoga, alternate nostril breathing and the post-work walk with Richard.  Hooray.  Seems easy enough if I plan ahead.

Speaking of planning ahead, tomorrow I am on babysitting duty from 7:30 to 2:30 and I am so looking forward to it, whatever the day may bring.  I have planned my food, packed it, and now all I have to do is remember it.  I am choosing to not get up extra early to do my elliptical, but rather, hope to get in a walk with the little guy.  Whether it happens or not, there is always the post-work walking we can double or triple, if need be.

Overall, I've felt pretty good, and have enjoyed getting out and being able to be available for people as they need my help.  Soon classes begin and I won't be as available.  It has been a pure joy to spend more time with my mother who is going to move her Colorpuncture practice into my office in Golden.  So, once again, we are sharing space professionally.  I greatly look forward to being at her house next Friday so she can show me some of her fabrics for possible quilting projects.

I diverge, however, and my point is this, if I am taking great care of myself, then I have this great energy to share with and for others.  I am here to serve as a vessel of God, and the most energized way I can do that is to take prime care of the vessel, mind, body and spirit.

Not much has come up, EFT-wise, that I'm aware of anyway, so I am enjoying the ride, for now.

Even if I don't get to an update tomorrow, my plan is per usual, meal-wise and activity-wise, and I will definitely be reporting in Saturday after my one week weigh-in and assessment.

Until then...Happy and Grand Friday!

1-4-2011 Thoughts on Exercise and Some More EFT

I realize that I am enjoying blogging so much that it takes a fair amount of my day to report and share my thoughts.  This is all right, of course, while I have this unstructured "free" time.  However, when school starts again on Monday (the 10th), I have a plan and goal to update at least once a week when I weigh in, and, as called when there is time during the week, to write some quick thoughts or strong EFT sessions.  I hope to address some of the key components in my New Plan, such as yesterday's Thoughts on Food, and today's Thoughts on Exercise in my time before classes begin.  I think it will be helpful to save and share my daily menu and results, and any recipes that come up, so we will see how it all comes to fruition!

Turns out it's a good day to talk about how I have felt about exercise throughout my life.  

Basically it boils down to the fact that I'd far rather curl up in bed with a good book than move my body.

(Even though I'd rather curl up in bed than exercise...I deeply and completely love and accept myself...tap, tap, tap)

Ever since I became aware of the need to exercise, I have resisted it.  First of all, from as long as I can remember, if my heart got pumping too hard, I would get a very uncomfortable feeling that I cannot fully describe.  It's most a strange "airy" feeling through my jaw and chin.  So, I tend to keep my heart rate in a comfortable range for my goals, and don't overdo it, because I would also become a bit nauseous with the airy chin feeling.  Also, my knees have provided a great block to getting regular exercise.  I had cartilage removed from my right knee when I was 12 years old (it was torn and stuck), and from my left knee when I was 13.  As a result, I had developed severe arthritis by the time I was 26 years old.  The doctor told me at the time that I was too young for a knee replacement, and the best I could do is bear the pain as long as I can and then consider replacement.  I was in a good amount of pain that restricted my activities until I discovered, or opened up to acupuncture.   I originally tried acupuncture to eliminate allergies (which was very successful), and the acupuncturist "threw in" some extra needles for my knees and hooked them up to electro-stim.  The results were phenomenal!  The pain was all but gone and I could finally hike and walk and ride my bicycle again.  As long as the hills weren't too steep, or too rocky, I was pretty comfortable getting out there.  This has helped me immensely since 2000.

This past April, after a wonderful massage, I awakened the next morning with severe pain in my left knee.  Two days later it swelled.  This prompted visits to the surgeon and the rheumatologist, who x-rayed, and took MRI's of my knee.  The severe arthritis is there, and I have the questionable diagnosis of pseudogout, which is a build up of calcium deposits within the joints.  This wasn't fully confirmed, but it appears I am susceptible to pseudogout flare-ups.  The advice this time was to use my knees as long as I can stand the pain, receive acupuncture to help with the pain (this was cool to hear from the rheumatologist), and then decide when its best for me to have them replaced.  As a result, I am taking glucosamine chondroitin in the form of Joint Juice daily, and monitoring my activities (no steep/rocky/super long hikes), and my exercise has to be as non-knee-weight bearing as possible.  I love to walk in the fresh air, and am slowly getting used to the hills where I now live, however the walking takes a fast toll on my knees.  I am so very grateful for the Tony Little Gazelle that I have in the house to use for cardiovascular workouts.  It is very easy on my knees, and works the entire body, including my arms.

That was a bit of a tangent from my "I hate exercise" story.  But, perhaps, it hasn't been pleasant for me because of the pain and frustration of having knee issues for most of my life.  No wonder I just want to curl up in bed!

Anyhow, yesterday I felt amazing and great before, during and after my elliptical workout (and Five Tibetans, etc.)  I felt great and energized until the headache started later in the day, possibly related to a variety of reasons.  According to My Food Diary, I did not eat enough calories to compensate for my exercise expenditure (which was the same as the day before), also I had not had my usual small dose of caffeine, plus, my eyeballs had an enormous workout the day before with the Brain Integration Technique.   I awakened in the night pretty hungry, even though I felt like I ate and ate yesterday.  I woke up this morning and the headache was gone, but the rest of me feels wonky and those 45 minutes on the elliptical felt at least double that.  This has triggered a bunch of my negative attitude about exercise, which I will proceed to clear with EFT:

EFT:  "Even though I hate exercising..."  "Even though I feel crummy sometimes after I exercise...."  "Even though my knees hurt all the time..."  "Even though my knees and heel hurt more because I'm heavy..."  "Even though I am afraid I am going to hurt myself exercising..."Even though I resist exercise..."

Replaced with:

"I love to move my body"

"I love feeling energized"

"My body is flexible and has a fantastic metabolism"

"I am light as a feather and my knees are healthy"

"I live a balanced life between rest and activity"

"My body loves exercise and feels great!"

Five Tibetans:  15 repetitions (we're getting used to getting up really early again, perhaps tomorrow we will aim for 18 reps)

Alternate nostril breathing:  We almost forgot, but we did about 8 inhalations/exhalations

Exercise:  45 minutes on the elliptical and walking when Richard got home

Meditation:  Lesson 57, A Course in Miracles

Food: My goal is to get enough calories that don't stress my salt maximum and my saturated fat quota.  So far, I am doing pretty well, and am tapping out the negative 'tudes that would lead me straight to the big chunky piece of cheese, or leftover chocolate because of how my body feels.

"Even though I crave the big chunk of swiss cheese in the fridge... I deeply, completely love and accept myself"

Breakfast:

Blue Corn Meal Pancakes: 1 serving

1 tsp. pure maple syrup

Joint Juice

1/2 apple

1 c. Wallaby vanilla yogurt

1 c. Matcha tea

Snack:

Pumpkin Latte, sugar-free

Lunch:

Avocado Alfalfa Jalapeno Almond "Cheese" Sandwich

2 Sans Sucre sugar-free (with stevia) and fat free brownies

Zero calorie Lifewater

Snack:  

2 c. Stevia Chocolate almond drink

Dinner:

1 c. whole wheat pasta

1/4 recipe of low-salt tomato sauce with olives (posted earlier today)

8 spears of steamed asparagus

In spite of my earlier attitude "glitch" with exercise, which I feel far better about at this point after the EFT, this turns out to be a successful day in meeting my goals.  And, tomorrow, I affirm, I will have a far better attitude than I did earlier today, regarding my New Plan!

My Food Diary Summary:

What is a Reasonable Plan for Me?

With some free time over this holiday, I am deciding what behaviors I want to implement for the New Plan routine.  The routine needs to be reasonable and cover the essentials that I feel will lead to my greatest health in mind, body and spirit.  I always seem to be most successful following through on things like exercise and yoga if I do them first thing in the morning.  This means coordinating with Richard, my husband, who has indicated that he, too, wants to get back into a routine with yoga and meditation, in the time we share before he heads off to work at 6:45 a.m.

The things I intend to incorporate into a daily routine in my New Plan for the New Year

• 30-60 minutes of aerobic exercise:  This, for me, is walking briskly around the hilly neighborhood or working out on my Gazelle elliptical machine.  I wear my heart monitor to help ensure I am spending an adequate amount of time in my target heart zone. 

• 21 repetitions of the Five Tibetans yoga from the Fountain of Youth - usually when I am starting again, I will start off with 9 or 12 repetitions (always in increments of 3) and gradually increase to the ideal of 21 reps of each Tibetan rite.  There are great descriptions and more information in the book The Fountain of Youth and on the website that offers the poster below as a free download.  There are numerous YouTube videos demonstrating the Five Tibetans as well.

I highly suggest taking it slowly at first, and/or receiving individualized instruction for these postures and movements.  I have always felt amazing, balanced and energized after a session of Tibetans, which only takes a few minutes, even with the full 21 repetitions.

• Alternate Nostril Breathing - This is an amazing tool to help balance the two sides of the brain, and the energy system that runs up and down the sides of the spine.  My mind always feels more clear, more relaxed and focused after a set of alternate nostril breathing, which, again, only takes a few minutes to complete.  Start slowly with 3-6 full breaths, and work up to 15 inhalations and exhalations.  Often I will add an affirmation with each inhale and exhale, such as "I am the Love of God" or "I am balanced, healthy, and clear" or "I am very very happy"...stuff like that. Here is a YouTube video demonstration: 

•  Meditation:  Anywhere from just a few minutes to an hour, depending on the time availability in the day.  There is a vast array of types of recorded meditations available, and of course the "simple" Buddhist meditation of clearing the mind and focusing on the breath.  This also could be a focused daily reading as with A Course in Miracles, or a daily thought from an inspired mind.

• Tracking everything I consume and all of my activities in My Food Diary at MyFoodDiary.com:  I really like this program because it does all of the adding for me, and lets me know how many calories I have left in the day, along with how I'm doing on saturated fat, protein, and carbohydrate consumption.  As I enter my exercise time, then the calories I can consume increases.  Also, at the end of each day, I get a run down of how I did, complete with smiley and frownie faces. I have created many recipes for my healthy creations and entered them into MyFoodDiary for easy tracking as well.

• EFT and other modalities for clearing the emotional bonds, cravings and detrimental automatic behaviors that arise while I am taking the best care ever of my being.

There are a bunch of further YouTube videos with this gal, along with her website for more information.  There's a general EFT manual as a free download on my website:  www.StephanieBall.info.

I love this technique, and have seen it transform people in various states of unrest, including full-blown panic attack, to complete and utter peace and calm.  I look forward to incorporating it into this journey to help heal the beliefs and behaviors so that I will attain and retain a healthy body along with a healthy mind.

I will contemplate all of this that I wish to incorporate and devise a reasonable plan and decide when to set it in motion.  I'm also still working on my list of memories regarding body image, eating patterns, and exercise aloofness, and will share soon.

Blessings to all in the meantime!