Newsletter Archives

 

Welcome to summer - holidays, weekends to the lake, barbeques, socializing, and boisterous laughter. The lawn beckons to be mowed, the flowers to be watered...and in my yard, the quack grass to be addressed. That is my challenge this week.

This issue deals with firsts and lasts. The things that we experience for the first time in our lives, as adults and those we will experience for the last time. Can you experience something for the last time when you are on a "healthy living" journey? Absolutely, part of the growing experience is sometimes about letting go.

After my first marathon experience last month chronicled in the newsletter, I received hundreds of supportive and congratulatory emails from you. Thank you, from the bottom of my heart. They meant so much to me.

The week after the marathon, I was thrilled to be joined by my family in the Forzani Mother's Day run in Calgary and then the following Sunday, to join the rest of my training group in Red Deer, Alberta to run the 1/2 marathon (my first official ½ marathon). What a wonderful feeling to watch others accomplish their goals! (*Note - we come in ALL shapes and sizes!)

Red Deer Marathon Runners

(I'm in the back, first on the left)

Firsts and Lasts

Recently, I was reflecting on the many changes I've experienced in my life over the last 6 years. Firsts and lasts. As a woman who has gone from well over 300lbs to being a fit person, 170lbs less, the changes have been small and some incredibly significant.

Here are a few things that you might be able to relate to and look forward to:

What about the "last" part? Is there ever truly a last? Not when it comes to being aware. It is a continual process - working at being healthy. It will require that you pay constant attention to making healthy food choices, incorporating exercise and dealing with any other issues you might have i.e. Emotional eating. It does, however, become easier and if you do these things, it will be the last time you shop in a plus size store, or feel unhealthy because of your weight. It will be the last time you use your weight as an excuse to not live the best life you can.

One of my lasts came 2 weeks ago when I delivered my final meeting for Weight Watchers. It was truly one of the most emotional evenings of my life. I struggled desperately with the decision to leave my beloved group, but recognized that I have a message to spread to a wider audience. They have been one of the most enjoyable and rewarding parts of not just my journey, but of my life. I am blessed and I know that because of them.

What are your firsts and lasts? Why are they important? Because on those days, when you are feeling "unhealthy" or "fat" or "overwhelmed" or "down", these firsts and lasts will be what keep you going. They are the tangibles beyond the scale...and they are in fact, the true reward.

Make yourself a list. Keep it close by. It will keep you going.

Summer means Berries!!!

Naturally Sweet Treats

Berries are delicious gifts from nature. If you have ever had the pleasure of picking berries right from a garden or gathering wild berries in the woods, you already know how delicious berries are. The most popular berries are naturally sweet, and don't require much effort to make them into a tasty treat. Just rinse and serve them for a healthy, easy snack or dessert.

Berries and Phytochemicals

Berries in general are a good source of vitamins and phytochemicals. Phytochemicals are components of fruits or vegetables that may help to prevent diseases, and perhaps even help to treat some disorders. For instance, cranberries and blueberries contain a substance will help prevent or treat painful bladder infections. Extracts from blueberries and strawberries have been shown to have anti-cancer properties in laboratory settings. Red raspberries have also demonstrated similar anti-cancer properties in the lab. Dark-colored berries like black raspberries contain powerful antioxidants which may help to slow down the aging process and keep us healthier. Berries also contain lutein, which is important for healthy vision, especially blueberries and raspberries. Hopefully, further research on the different phytochemicals found in berries will prove to be fruitful.

Vitamins and Minerals

A cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. We need vitamin C for a healthy immune system and for strong connective tissue to keep away the wrinkles. Strawberries also add a bit of calcium, magnesium, folic acid, and potassium and only 53 calories. A cup of blueberries offers a smaller amount of vitamin C and minerals, but don't forget about the lutein and phytochemicals for only 83 calories. A cup of cranberries is similar, but with only 44 calories. One cup of raspberries offers vitamin C and potassium for 64 delicious calories. There are other berries as well that offer similar nutrition and healthful benefits, such as loganberries, currants, gooseberries, lingonberries, and bilberries

Adding Berries to Your Diet

For the best berries, find berry farms that pick them fresh or allow you to pick your own. The healthiest berries would be found on farms that don't use chemical pesticides. When you buy berries in a store, look for ripe, colorful, yet firm bodies, with no sign of mold or mushy spots, and gently wash the berries before you serve them. Berries can also be found in the frozen section of the grocery store. Once they thaw, they will not be as firm as freshly picked berries, but they will still contain all the nutritional benefits of fresh berries.

Berries are fabulous when they are served whole, without anything added, but for a little flair, try serving a mixture of your favorite berries with just a touch of whipped cream and nuts. Another way to serve them is to sprinkle a bowl full of berries with granola and add a splash of half and half or an alternative such as soy or rice milk. Many berries don't need any sweetening, with the exception of gooseberries, lingonberries, and cranberries. They are tasty, but very tart. In fact cranberry juice is often blended with other juices to sweeten the flavor. Stay with the fresh berries, avoid the pies, cobblers, and other deserts. They taste great, but the health benefits of the berries will be overshadowed by too much sugar and too many calories.

Berries can be combined with other healthy foods such as whole grain muffins and bread, just add them as baking ingredients. Jams and jellies are not the best sources for berries, since they contain lots of sugar, but berries preserved without the sugar can be used instead, and spread on whole grain bread.

*Article from About.com, Your guide to nutrition

FYI:

Recently, the local paper did a wonderful article on my marathon experience. Please feel free to stop by and read the link:

http://www.highrivertimes.com/Community/index.html

Upcoming Events:

I wanted to share with you some exciting events for me over the next while.

On June 28^th, I will be the guest speaker at the high school graduation banquet for Highwood High School. What does one say to a room for a 17/18 years olds at the beginning of their life journey? Who ever remembers who spoke at their high school graduation? What can I say that will have some impact? It should be an interesting challenge!

In November, I've been booked by the Calgary Health Region to present my workshop "The Weight is over". This workshop will be open to the public and be available for registration in the fall catalogue from the "Women's Health Issues" department.

I'll also be speaking at the Pajama Party at the Chateau Lake Louise October 19-21, 2007. This is a wonderful weekend getaway with fabulous speakers (I know many of them personally), incredible food and lots of laughter. http://www.thepajamaparty.info/

I would like to end this month's newsletter with a wonderful note I received from a member of my weight loss group. It was truly one of the nicest things that anyone has ever written to me. Thank you Tanya (and Carter). It's a goal worthy of all of us. If we build one another up, we enable all people to shine and make our lives and world a better place.

"There are light bearers in this world - people who carry warmth and brightness inside and shine a little of it on everyone they know. They bring the light of laughter to a stressful situation. In times of confusion, they shine the light of peace. In word and deed, they radiate compassion. In heart and soul, they glow the light of love. "