Logical Weight Loss

I heard Jeff Haden get interviewed on the You Wanna Do What? podcast with Monica Rivera. Jeff is the author of the book The Motivation Myth: How High Achievers Really Set Themselves Up to Win which can get for free by going to www.logicalloss.com/audible if you decide to cancel your subscription you can keep the book (or any other book) for free.

Motivation Does Not Come Before Action

So many times we think we need the motivation to take action. Jeff points out that it is the other way around. When we take action, and we do the right things, and we see the results, THAT motivates us to keep Going. 

You Don't Need A Dump Truck Full of Motivation

When you think, "I need enough motivation to loss 100 lbs." That is not true. The only motivation you need is enough motivation to make your next meal a healthy one. You need enough motivation to make the next day a day filled with good choices. When you TAKE THESE ACTIONS, the results is motivation. You feel like you accomplished something. People who achieve hard goals over a long period of time did not work on ONE goal, they worked on tiny little goals that upon completion motivated them to NOT QUIT.

I Really Like This Book So Far

I'm only through the first chapter, but I'm really enjoying the book so far. 

Keep The Podcast Alive

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I started this year off great. I was losing weight, as time went on, I began to YoYo. So while I'm still down 5 lbs from the beginning of the year I wasn't making much progress.

Over the memorial day weekend I dusted off my favorite to do list tool todoist.com and it was a mess. I cleared out all the old stuff, and I got focused. So I had to decide what would be my number one focus. I had a few. I'm working on a new version of a book I originally wrote in 2012 call More Podcast Money. I might do a revamp of the School of Podcasting's website (even though I did one five months ago, but there is a new bright and shiny tool for websites ---oooohhh. I am working on turning a diary form 1995 into a podcast called the History of the Band Six Shooter. Then I noticed something.

None of my priorities included the phrase "Lose weight," or "Eat less, exercise more." THAT is what I was not losing weight. It wasn't a priority. That was on Monday. On Tuesday the 29th, I got a call from a friend of mine letting me know that a group of my peers has chosen me to be inducted into the Academy of Podcasters Hall of fame. The ceremony is in two months. The minute I got off the phone I said to myself. YOU WILL GET UP AND GO TO THE GYM. The interesting thing was, this was not a question, this was not a possibility, this was a fact.

Sure enough, Wednesday rolled around and at 6:45 AM I was in my shorts on the way to the gym. I was doing High-Intensity Interval Training on a treadmill sweating my butt off.

So what changed?

My Why.

Look, I know that if I don't exercise and eat bad food I will gain weight. I increase my chances of cancer, stroke, diabetes, and include any other horrible diseases you want here. For some reason, those don't motivate me. Don't get me wrong. They SHOULD, but if I'm gonna be honest they don't. Maybe I'm a fool and think that I'll be lucky and dodge those bullets. This like ignoring that you are putting water in a bucket and eventually it's going to get full. You see eventually it will get full.

So for now, my appetite is gone, my motivation is off the charts and I'm hyper-focused. The ceremony is July 24th. What happens after July 24th? Well, hmmmm. My goal is I will develop healthy habits and just keep on doing what I'm doing. There is that negative voice in my head that says, "Sure, go ahead and do your little exercise stuff, do your healthy eating, whatever, I'll be back." For now, I'm going to ignore that voice and politely go tell him to piss off. That voice is always there, always will be there, and the more I learn to ignore it the better I will be.

So if you're why isn't inspiring you to do the right things that lead to weight loss, find a new why. I'm here to tell you the right "why" can make a world of difference.

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I've been a bit down lately, and consequently, my weight has gone up. I just had some things happen that were disappointing. I went over 220, and once again that always gets my dandruff up. I pulled a muscle in my shoulder that is taking forever to heal.

So yesterday I went for a bike ride. Where I live I might as well be at the bottom of a coffee cup. It's fun coming home, but starting out is uphill in all directions. So I started out and I rode my bike all the way to the top. I was impressed. This was my first time out this Summer with my bike, and I did it. I was tired, sweaty, and out of breath, but I did it.

I ended up riding 10 miles that day.

The next day I woke up and my knees hurt, etc. My body letting me know it appreciated the extra effort. I decided to take the bike out again. Here in Ohio, you take advantage of any day that feels like Spring or Summer where it's not 200% humidity. So I decided to do five miles. Here again, not matter what direction I go, I'm going uphill. My body told me it wasn't going to be able to go up the hill again. I started anyway and figured if I needed to I would walk it part of the way.

Sure enough about halfway up, I was ready to quit. Instead of looking at the hill in front of me, I look at the tire and the road to make sure I wasn't hitting any holes in the road, etc. I just look straight ahead and peddled. It was hard. My Fitbit about exploded due to my increased heart rate, but eventually, I made it to the top and about collapsed.

It turns out I was stronger than I thought. I am using this to remind myself that I can do this. Losing weight is going to be hard, but I can do this.

LIES LIES AND LIES

We hear alot of people in politics talk about fake news, and alternative truths. I was leading a group at my church talking about the truths in the bible. This isn't going to be preachy so don't run away. This applies in non-church related items as well. What is it?

Most if not all of the things that went wrong in your life we based on a lie.

Fat is bad for you

Don't change anything about the way you eat and lose weight

Lose weight without exercise

One won't hurt.

I'll start tomorrow

We know these are lies and yet we still listen to them. We know to stand up to them, and start doing the right things, eating the right way, even if we don't want to sometimes.

We believe the lies often because it leads to an easier path.

I watched a documentary on Amazon called Recommended Daily Amount and in the movie a person who had migraine headaches for 15 years, quit taking his medicine and for the most post "Cured" himself of migraines by cutting out soda (and caffeine) and sugar. He purposely didn't exercise as he just wanted to focus on the diet. Many parts of his body composition improved.

He went through a major "Caffeine Headache" but ended up feeling so much better once he weathered the storm.

Back To Basics

I had a fluctuation with my weight a few weeks ago when I went out of town. It was somewhat depressing, but when I got home I just had to look at what has worked for me.

Getting 7 hours of sleep a night

Getting as close to 1900 calories a day (which means giving up mid-day snacks)

Drinking 80 ounces of Water

Getting 10,000 steps

When I do this I love weight. This is my truth for now.

So I started focusing on it, and low and behold the weight is coming back off. 

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I've been listening to the Book Willpower Doesn't Work - Discover the hidden keys to Success by Benjamin Hardy. At first, the book was a bit too dry, but I'm into chapter fice now and it's making more sense. The bottom line is if we create a plan where we will just have to "hunker down" or " Suck it up" and that is the one strategy we are going to heavily lean upon, we are setting ourselves up to fail.

I went the movies last weekend to see Ready Player One. While I'm not a gamer, I am a child of the 80's and the movie was good. What wasn't good is my friend buying popcorn. I'm supposed to be avoiding corn at all costs. My two biggest weakness when it comes to food? Popcorn, Ice cream, and if I had to pick a third, Pizza. I told myself going in, I was going to be OK. I ate a protein bar before I went to the movies. While I didn't eat half a bucket like I did previously, I did have a handful or three. While you can say, "Well you should've hunkered down,"  or "You're selling yourself too short," or "What are you supposed to live a life of a monk?" in the end I put myself in an environment that currently is not healthy for me.

There is something to be said about your environment and Hardy points out that it is the environment that often shapes the person, not the person shaping the environment. Case in point, when a chick is hatching from its egg, it's somewhat hard to watch

https://youtu.be/7A7eREYfd3w

Yet if we helped the chick, that help might end up hurting the chick more than help it as it builds its strength getting out of the shell. It might not even live.

How Do You Feel In Different Environments

Today was the first day it hit 70 degrees in Ohio. I went for a bike ride, and later walked around a small pond tonight with the breeze in my hair. It was wonderful. I couldn't help but smile. When I got on trips for work, before I leave I always clean my kitchen spotless. Why? Because when I come home from a long trip to a sink full of dishes, it just sucks the life out of me.

Another Book Talking About Your Morning Ritual

Earlier in the year I was getting up at 6 and going to the gym. Then I started to stay up later, and now I can't get up (again, trying to rely on "pushing through"). When I start off my day in the right direction, I start off proud of myself and that leads to confidence which leads to me making the proper choices.

Journaling

He mentions that of meditation, prayer, and journaling, journaling is the most important. Writing helps you get focused and can boost your efforts by 10 by writing them down (or adding them in a digital journaling app.

I use Penzu (web-based, iOs, Android), other popular apps are Day One (iOs, Android, Mac), and Journey (although when you buy the upgrade on Journey it's only for that platform - All Platforms)

Lack Of Willpower Can Lead to InConsistency

I exported all the data out of my fitness pall going back many years. Going back 7 years I've lost 197.5 lbs. so for me to say I can't lose weight is a lie.

The problem is over the last 7 years I've gained over 416 lbs (roughly) which is why I'm at 218. So it's not a matter of losing weight, its a matter of consistency.

Keys to being Consistent

Keep an eye on your why (this is where the journaling helps)

Don't try to do it all at once - pick your battle (singular)

Schedule it - Don't prioritize your schedule, schedule your priorities - Steven Covey

Don't beat yourself up. If you fall off the wagon, get up and chase it down and get back on.

 

“In essence, if we want to direct our lives, we must take control of our consistent actions. It’s not what we do once in a while that shapes our lives, but what we do consistently.”
Anthony Robbins

Another article I read said this:

Start off with a Morning Ritual

Do things even if you don't want to (cause you're changing things up and HUMANS HATE CHANGE)

Focus on the process - not the results

Find and do what you love - and then do it

Let go of self-images

Write down what you want

Mentioned in This Episode

Does this clutter make my butt Look Fat?

Man's Search for Meaning

Willpower Doesn't Work - Discover the hidden keys to Success

Free Audio Book www.logicalloss.com/audible

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I met JJ Virgin at a podcast event in San Diego this year. We talked about most diets work temporarily, but they are hard to sustain. The more I talked to her, the more I appreciated her NO BS approach, and how much science she had to back up her opinions. She was nice enough to send me some snakes and bars to test out. They are the perfect mix of "good but not too good." Some these bars I've tried in the past are awful, others are really yummy - and the minute you're done eating one you want another six. Everything I've tried from JJ's site has been good not so good that I want another.

You Are Strong as Your Toughest Challenge

I spoke about his last week and in trying to get on the virgin diet, it wasn't I was missing food, or having legit cravings, it was that I have myself trained like a dog to get a snack at 10:30 AM and 3:00 PM (with lunch in the middle). I have a reminder on my watch and all week, I would get up and snack (strawberries, maybe one of JJ's bars) but she really wants you go to four to six hours between meals (meaning, no snacks). So it wasn't until Friday that I made it from breakfast to Lunch. Then the next day, I took that vircory and made it the whole day without snacking. It's hard to battle your mind, and to battle old habits, but you can do this.

Dave's New Spotify Playlist Game to Get Your Sweating at the Gym

Anything you can do to keep exercise fun, to keep you pushing a little harder is good in my book (always consult your doctor). There is a difference between "being active" and getting 10,000 steps and going to the gym and pushing your body ever so slightly past its limits and working up a sweat.  One easy way to do this fast call HIIT training. HIIT is a training technique which involves intense bursts of high-intensity exercise followed by varying periods of low-intensity active rest, or complete rest. HIIT can be a great option for staying in shape when time is an issue, as you can get an amazing fat-burning workout in 20 minutes or less

For me this means I fire up my Spotify playlist and when a new song came on a jogged for 30 seconds and then walked the rest of the song (for starters). Later in the week, feeling good I added a new twist. I would jog every time the chorus came on, and would keep jogging until the verse part of the song returned. This can be quite a workout if you have a song that keeps repeating the chorus at the end.

 

Who is JJ Virgin?

She's a hall of fame nutritionist and celebrity trainer. Her website is www.jjvirgin.com You've seen her on Dr. OZ, Dr. Phil, Rachel Rae, The Doctors, the Today show and the list goes on. I first saw her on a TV show called Freaky Eaters and loved her style and passion for helping people. She is a four-time NY Times Bestselling author. She also hosts her own podcast (see Apple Podcasts). She's been doing this for over 30 years, and you'll hear in this podcast why I like her as we discuss

• Why Coke Zero isn't food
• How there is more to calories in vs calories out
• The food you eat can disrupt your body chemistry and that's we are often discussing gut health.
• How to look at studies to determine if they are valid
• Who she trusts when it comes to knowledge about health
• What is different between the Virgin Diet and the Sugar Impact Diet
• Her FREE 7 Day Stop, Swap, and Drop challenge

JJ has a ton of great things on her website www.jjvirgin.com

JJ's Books'

The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 DaysThe Virgin Diet

The Virgin Diet Cookbook: 150 Easy and Delicious Recipes to Lose Weight and Feel Better Fast

JJ Virgin's Sugar Impact Diet: Drop 7 Hidden Sugars, Lose Up to 10 Pounds in Just 2 Weeks

JJ Virgin's Sugar Impact Diet Cookbook: 150 Low-Sugar Recipes to Help You Lose Up to 10 Pounds in Just 2 Weeks

Miracle Mindset: A Mother, Her Son, and Life’s Hardest Lessons  Check out the Movie from the book for free

I've listened to or read all of the above and they are chock full of insights, strategies, inspirational stories, and this little thing I like to call the truth.

Books I Haven't Bought Yet But Will

ONE-POT MEALS: 44 Simple, Tasty Recipes That Take the Guesswork Out of Healthy Eating

JJ Products I'm Currently Using

JJ Virgin - Vanilla Plant-Based All-In-One Shake (Brand New Packaging), 30 Servings

JJ Virgin - Chocolate Paleo-Inspired All-in-One Shake, 30 Servings

JJ Virgin - All-In-One Protein Bar, Dark Chocolate Mocha (Box of 12)

JJ Virgin - Chocolate Paleo-Inspired All-In-One Shakes, 15 Servings 555 G (1.22LBS)

JJ Virgin - Dark Chocolate Coconut Fiber Bars (Box of 12)

JJ Virgin - Sleep Candy, Chewable Sleep Aid with Melatonin, 5-HTP, B6, Inositol & L-Theanine, 60 Tablets

JJ Virgin - Leaky Gut Support Powder, 225g

JJ Virgin - Safety Net, Cravings & Carb Digestion Support, 60 Capsules (great to take after a "slip up")

JJ Virgin - Metabolic Reset, Appetite & Fat Metabolism Support, 120 Capsules  (going to order this one)

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I remember a trip to the dentist where he explained how they were going to pull one of my teeth. The actual tooth was under a cap and over the years and there just wasn't' much left. Luckily for me, it's way in the back and it's not viewed unless I pull my mouth wide open. If I want to put a fake tooth in place, it would cost me close to $2000. That is why there is still an empty hole there.

So what does this have to do with weight loss? 

Because I now floss much more than I use to. I've always brushed my teeth, but the flossing was an issue, and I also bought a waterpick. Why did all this happen? It was a reaction to a situation.

What if the Doctor said....

You have colon/breast cancer (I'm over 50 and never been scanned )

What if Your spouse said ...

We need to talk / I want a divorce

What if You Car...

Blew its engine due to lack of oil

I was listening to a podcast called, "You Wanna Do What?" by Monica Rivera and her episode on practicing self-discipline

She mentioned Will Smith's Instagram account and I agree that he is dropping some seriously inspiring knowledge

The Wisdom of Will Smith

Will was talking about self-discipline and mentioned how so many foods that are bad for you, and here YOU are CHOOSING to put this stuff IN YOUR BODY. Why are you kicking yourself where it counts? We are choosing things that are not in our own best interest.

Sure we would like to eat whatever you want, but that is going to lead to you getting bad news sometime in the future. You are riding the merry-go-round of misery. Round and round and round you go, when it stops you have some seriously bad health issues. 

So in the same way you have to put oil in your car or the engine blows up, you brush and floss your teeth, you have to develop the self-discipline to take care of you. When you bypass the fast food, you are doing self-discipline. 

If you are going to win the war against food, you need to win the war against your mind. Command your mind, and you will command your body. 

If our friend was trying to lose weight, and we saw them self-sabotaging their efforts we would tell them because we love them. Yet, we turn around and are blind, or refuse to see, the things that we do to sabotage our own efforts.

Call it What it is - FRANKENFOOD

When I see the new commercials for Coke zero, I don't care how much you tell me it's not bad for me I know better. I know that label has all sorts of things that don't belong in my body. We need to quit calling for the BS that we get thrown into our head multiple times a day, and start putting ourselves first. Yes, JR Mac is smaller than a Big Mac, but that doesn't mean it's good for you. JJ virgin talks about bringing the enemy into your house. She talks about putting poison in your body. 

Would you do this? 

Then don't let the enemy in your house, and don't put poison in your body. 

It's easier said than done, but you are stronger than you think. 

 

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Last weekend I went to the Division 3 NCAA wrestling championships. A friend of mine does all the voice-over work. You know the big guy with the cool voice. His name is Jason Bryant and has a billion shows on college wrestling at www.mattalkonline.com I went for two reasons. First I never get to see Jason in person, and I wanted to support my friend as he did his thang. I had no idea what to expect. 

There were so many guys in spandex I thought I was at a rock concert in the 80's. There were six different matches going on at one time with Jason and another voice over person calling all of them. As a person with a slight case of A.D.D., it was a lot fo soak in. With a quick google search to see how to score a wrestling match, I settled in. 

Some of these matches were very close with almost no scoring. Then you'd see a blowout where one person was just getting thrown around the matt with little or no control. There was one GIANT guy who weighed 275 lbs that just kept throwing his opponents around. But here is what got me. I would look up and see someone who pretty much had no chance to win. There they were lining back up to continue the match, face to face with their opponent. They weren't giving up. 

In wrestling, there are times when you line up where you are on all fours, and your opponent has their hand under you on your stomach, and one arm on your arm. I was thinking; this would not be a good way to start. The choice of who would start up or down was determined with a coin flip. These guys were really going at it. At one point wrestler #1 had tried to rap his thigh around the wrestler #2's neck. Wrestler #2 stood up, and this was when I caught them. Back to back with one guy leg around the other guy's neck. One guy was standing on his hands with his leg around the guys head. It was a very weird position, and I'm sure either wrestler saw this coming tonight. 

It is at this point that they both just somewhat paused for a second, figured out where they were, and they knew where they wanted to go. They would "talk it over" in their head and all of a sudden they would put their plan into action. 

Remember the big guy I was talking about? I watched him win match after match. He was just throwing his opponents around like a bag of potatoes. THUMP they would land, he would jump on top of them, and the next thing you know they were pinned, and the match was over. Now it was later in the night; only the best had survived. It was the last match of the night, and here came the big guy in blue. His opponent in red was no small either but still was much smaller than the big guy in blue. The match started, and much like the other matches, the big dude commenced to throwing the other guy around like a bag of potatoes. I thought this was going to be another short match. Once again, this wrestler who many would think had no way of winning kept coming back. He kept finding a way to keep the match going. 

I watched as once again their arms and legs were all intertwined. The red guy was stuck. Both wrestlers paused a second, and I thought, "Oh here it comes." I was right, but I got a big surprise. All of the sudden the red wrestler spun around and ended up on top of the blue wrestler and before I could finish being surprised the ref called the match and the big blue wrestler had been pinned. The match was over. 

What Does This Have to Do With Weight Loss?

Everything

As we get older we often find ourselves in different weight divisions. The amount of weight I had to lose in my 20's is probably less than the weight I have to lose in my fifties. Throw on top of that, I've been losing muscle all these years and the effort it's going to take to lose the weight is going to take more effort. 

When I was little, I would play ping pong with my Dad and he would kick my butt. I had no chance. I would also play my best friend. We would play for hours, and then on the weekends, my Dad would get home (he was a long distance truck driver) and he would come down and kick our butts. He showed no mercy for these young teenagers. If you were going to beat him, there was only one way. 

I just got done listening to the Miracle Mindset book from JJ Virgin. JJ shares the story of her son being a victim of a hit and run that left him for dead. He had severe brain damage, his body was, well broken. He was never supposed to live, or wake up, or walk, or talk. Yet, due to a great mindset, he is. It is an amazing story. I listen to a lot of audiobooks, but this one I tackled in two days. I listened to it on the treadmill. It is an amazing story. Oh yeah, there was one more piece of the pie. JJ had just gone ALL IN on her book The Virgin Diet, the big publishing machine wheels were starting to roll, and if the book was not a success, JJ would be in financial ruin. Did I mention it's a great story?

One of the things that stood out for me is how we always rise to the occasion. I remember my Dad laughing. Not a giggle, but a big hearty bear laugh when I beat him the first game. The second game, he realized that I wasn't some little teenager anymore and I had improved. He paid more attention. It was a close game. He laughed again when I beat him. He was sweating now. "Alright, one more game Mr. Smarty Pants..." I was having a hard time playing as I was excited. My Dad was somewhat scary. He was a big guy, and I swear the whole house shook when he would march down the hall and throw open the door and tell me and my brother, "you boys need to sleep NOW!" Again, it was a very close match. We went into overtime. You had to win by two points, and in the end, I won. My Dad laughed, sighed, took a deep breath, and shook his head and came over and put his arm around me. 

You don't grow without facing challenges. JJ talks about this in her book. Just like the wrestlers, you need to figure out where you are, what you're up against, and the give it everything you have. When I got back from Florida about a month ago, I told myself it was time to notch it up a bit and pay closer attention to my health. It was time to go to the gym before getting on the computer. It was time to put me first. So I did. I was taking Advocare products as well. I now paid attention and took those and I'm down almost three lbs. It's not dropping fast, but its dropping. 

I had a weekend with a birthday and an out town guest (otherwise it would've been close to five lbs lost).  Just like wrestling, there will be surprises that life throws at you. Sometimes you win, and sometimes you end up with someone's butt in your face. The bottom line is you've overcome obstacles before, and this new challenge is what is going to take you to the new level. The new you. It's not going to be easy, and you may feel the cards are stacked against you, and that the score is life 10 you 0, but you can come up with a new plan, and you can do this.

For me, I read The Virgin Diet. I'm cutting things out of my diet for three weeks. I had to go to my PO BOx today. I had to pass SO MUCH fast food and ice cream. I've committed to taking my health seriously. I can do this. It wasn't easy, but I even passed a Dairy Queen and the next time  I do it I have that experience to draw on to make it easier. JJ is about being ALL IN, so I've ordered some of her shakes, supplements, and I borrowed her cookbook from the Library (Sweet Potatoes with cinnamon is quite yummy). It's my new strategy, and I'm willing to give it a try. 

The bottom line is, the only way you lose is if you quit, and I'm not dead yet, so I'm not quitting. 

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Steaming Things in Platic Bags - Is It Safe?

Jillian Michaels talks about how she absolutely refused to promote steam fresh products on the biggest loser as she wouldn't promote anything that promoted steaming in a plastic bag. What's the big deal? It comes down to BPA which stands for bisphenol A. BPA is an industrial chemical that has been used to make certain plastics and resins since the 1960s. No, you can read that according to the Mayo Clinic that, "the Food and Drug Administration (FDA) has said that BPA is safe at the very low levels that occur in some foods. This assessment is based on a review of hundreds of studies." For me, I don't believe a single word out of the FDA as every documentary I've ever seen shows how corrupt that government agency is. 

According to Livstrong.com, "These bags are sold with the vegetables inside and as stand-alone products. In general, microwaving foods in plastic containers may carry some health risks due to the transmission of BPA and pthalates from the plastic to the food. However, the bags specifically manufactured for use in microwave steaming do not contain BPA or pthalates. Further, many other types of plastic containers on the market today are safe for microwave use. Still, you should use steam bags as described by the manufacturer and not reuse them for other purposes." 

For me, I don't like the word, "MAY" as it may carry some health risks. To me, health risks is a yes/no question. If someone said, "May cause death, or may cause pregnancy" I'm not going to go down that path.

Many of the above articles mention an article from Good Housekeeping that states their studies show very little trace. It also states, "Many hadn't heard of bisphenol A before it grabbed the headlines earlier this year, but the chemical has been in our lives for decades" To this I ask, "So the fact that we've had a potentially bad chemical in our lives for years makes it ok to keep it?"

What's the big deal with BPA anyway, "BPA and phthalates are what are known as endocrine disruptors — chemicals that can interfere with our hormone systems, mimicking, shutting down, or modifying the chemical signals that regulate everything from metabolism and reproduction to our bodies' response to stress." source

The National Institute of Environmental Health Sciences, part of the National Institutes of Health, advises against microwaving polycarbonate plastics or putting them in the dishwasher, because the plastic may break down over time and allow BPA to leach into foods. source

BPA - Who Cares?

Some things that have been tied to BPA include:
Lower sperm counts and other reproductive abnormalities

Early puberty

Cancer

Obesity and diabetes

Neurobehavioral abnormalities

My First Experience With a Steamer Basket

So I purchased a steamer basket that pretty much fits in any pot see http://amzn.to/2H2CufB. I bought a head of cauliflower ($3) and put an inch of water into a pan, and turned the heat on high.  I washed the cauliflower and broke it up, and by that time the water was boiling. I put in the basket, through the cauliflower in and set a time for 5 minutes. It came out perfect. The only struggle is getting the basket out and getting the cauliflower into my bowl. While you can grab the handle and pull it out, I opted to put on my Hot Hands (silicone heat resistant gloves) and picked up the basket via the handle and then carried the basket to my bowl and just dumped it in. (I LOVE my Hot Hands). The head of cauliflower will be the same as two bags of cauliflower (without the added spices and salt) and I avoid plastic. I do end up with a pot that needs cleaning (in a way, if you consider bowling water a dirty dish). 

Consider Yourself Nudged

If you are a regular listener/reader, you know I've been gone over the last few weeks. I've been to Orlando for a podcasting event, and then out to San Diego for a Social Media Event. In February I kept telling myself, "When I get back from San Diego" I will refocus on my health. I wasn't off the rails, but the exercise routine was moved down the priority. 

Well, now I'm back. Am I a liar? No. Then I guess I better hit the treadmill. I did. I guess I better eat right (see above). I'm cooking healthy options as I write this. The bottom line is we all often put lines in the dirt. Our favorite line is "tomorrow" and we all know it never comes. When it comes time to put up or shut up, you know you can do this. Take that first step.

I met a woman in San Diego. We had met a few times at different events. She's really a target customer for me as she really should start a podcast. When I met her again I was informed she had indeed started a podcast after buying a competitors product that cost multiple times more than mine. Why did she go to the competitor? He challenged her to start a podcast. With this in mind, I challenge you to take your health more seriously. I challenge you to plan your next meal. I challenge you to block off times where you can exercise. 

My New Why

For new people to the podcast/blog, I've been divorced for two years. I'm really not interested in starting a relationship, and to a certain extent thought "that part" of my heart may be dead. My ex-wife really took a toll on my self-esteem, and left me with what my friend Rany Cantrell from Leaning Toward Wisdom calls, "Head Trash." Well over the last few events, low and behold I still find a woman attractive, and low and behold actually found the strength to talk to a few. My game is very, very, rusty and it took a lot of courage and stepping out of my comfort zone, but in the end, I ended up with what amounted to a schoolboy crush on one woman. As these events are much like summer camp, I'm logical enough (hence the name of the show) to know the difference between a crush and legitimate feelings.  With the new "Hey my heart still works" mentality I did think ahead to the future. If I am ever to be naked in front of a human being again, I need to take some steps. If I'm going to attract a woman with something besides my wit and charm, I'm going to need to take some steps. I'm going to need to change my lifestyle. 

We all have different a "Why." Maybe you want to be there to see your grandchildren get married, or be there for your kids, or maybe you're just sick and tired of being sick and tired. For me, this new motivation is working. It may not work forever, but it's working now and as the old saying goes, "If it ain't broke don't fix it." So figure out you're why, and on those days that you don't want to exercise, or you're really craving some bad food, think back to your why. 

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I was reading the book the 5 AM Miracle, and I really liked one part of it where the author had you filling out a spreadsheet outlining the tasks you wanted to accomplish each day to achieve your goals. The problem with this idea is I wanted to update it on my phone. While you can use google sheets, it was just clinky.

I had previously talked about the free app Habitshare which is great for sharing your progress with people (look for me under [email protected]) who then can nudge you to keep you accountable. 

So I set up some tasks and aligned them on when they should be done during the day. I also have the app set up to send me alerts (for example 15 minutes before lunch alert me to take my pre-lunch supplements). 

By doing this, I have found I'm starting great, and starting with lunch, things go downhill. While my breakfast and snacks are on target, my lunch and dinner meals are not. This is not the end of the world, this is just helping me ID what the issues are so I can come up with a new game plan.

One thing I'm trying is instead of cutting things out, just eat less of them. For example, on lunch I would eat two skinless chicken thighs and a bag of broccoli. Now I meat eat one thigh. If I eat a salad, no more cheese, and maybe one hard boiled egg instead of two. 

I've been traveling and speaking. This keeps me beyond busy, and I just got home from Florida (it takes a week to get caught up) and now I'm getting ready to go to San Diego where I will be speaking at Social Media Marketing world. So I'm going to try to get some episodes in. Please don't give up on me, things will get better in March. I plan on really buckle down, and get this weight back off.

Figure Out What Is Wrong and Then Make Changes

The Habitshare app for me made it easy to throughout the day check in on my goals. Then looking back at the week see exactly what is going wrong and try to come up with a game plan to fix it. 

Give THE IDEA a shot if you're not a fan of apps. Write down the tasks you need to do every day to help you with your weight loss goals. BE HONEST WITH YOURSELF if you didn't do it, don't mark that you did. By behind honest, you can see what is working and what is not. 

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What's the Difference
Gastric Bypass Procedure vs. Gastric Sleeve Procedure: The Differences. A doctor attaches a small pouch to the intestine in order to bypass the stomach. The surgeon removes a portion of the stomach, producing a tube-shaped stomach (sleeve)

Restrictive operations like gastric sleeve surgery make the stomach smaller and help people lose weight. ... More than half of your stomach is removed, leaving a thin vertical sleeve, or tube, that is about the size of a banana. Surgical staples keep your new stomach closed.

Is it Worth it?
No matter which weight loss surgery you choose, the procedure will be expensive and will require that you make big changes to your lifestyle. You might wonder if gastric bypass is worth it. Or if other procedures like the gastric balloon, sleeve gastrectomy or lap band is worth the risk

Pros and Cons
A gastric sleeve surgery is a restrictive procedure to help you with weight loss. Find out its' pros and cons before making your decision. A gastric sleeve surgery (sleeve gastrectomy) is a restrictive procedure to help you with weight loss. ... Your new stomach size limits the amount of food you can eat

Can You Put The Weight Back On?
As a result, patients lose up to 70% of their excess body weight within 18 months to 2 years. However, up to 3 out of 10 gastric sleeve patients gain weight after reaching their low weight (1)(2). The amount varies widely by patient, ranging from only a small amount of weight to all of it (3)(4) source

What do you need to take after the surgery?

Multivitamin with Minerals – You'll want to use chewable vitamins or patches for the first month after surgery. ...
Iron – Iron may be recommended. ...
Calcium Citrate – Taken 3 times daily.
Vitamin B12 – May be recommended.

Avoid sugar, sugar-containing foods and beverages, concentrated sweets and fruit juices. For the first two months following surgery, your calorie intake should be between 300 and 600 calories a day, with a focus on thin and thicker liquids. Daily caloric intake should not exceed 1,000 calories source

THIS POST has a ton of people who seem to be gaining the weight back after operations

She Lost 100+ Lbs With Small Achievable Steps

I was reading a Dr. Oz Magazing that included the story of Andrea Freitas who does the A Measured Life blog on how she lost 100+ lbs. Here are some of the steps she took:

She replaced one coke with a glass of water each week. 

She cut her calories by eating smaller portions instead of cutting out food.

This also took years to achieve. She didn't do this in six weeks. 

She went from 275 to 168 and she is keeping it off.

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