Follow up to the KC Star Magazine

I was very pleased to see my book featured in the Star Magazine and I've been pleased with the response. My hope is that those who discovered me will learn something useful.

For accuracy sake, I'd like to clear up two inaccuracies in the Star blurb. First, I didn't gain and lose weight for years. I only gained, until figured it out. Second, rather than starting with the Zone diet, I ended with it. The Zone was the last piece of the puzzle I needed to be successful because from it I learned how to optimize my calorie intake without getting terrible hunger pains (or is pangs?).

If you'd like to receive an e-mail each time I update this blog, please send an e-mail to smcmenemy@hotmail.com, subject: "few bites". Also, I promise not to share your information with anyone else.

Thanks again!

Kansas City Star Magazine

For those of you that learned about my book and blog in the Getting Started section of the Kansas City Star magazine - Welcome!

I try to post new entries once or twice a week (or whenever I have some worthy thoughts), so I hope that you will bookmark this site as a favorite and check back often. I also welcome you to post your comments and questions to my blog. If you send your e-mail address to smcmenemy@hotmail.com (Subject: "Few Bites") and I'll be happy to send you an e-mail whenever I've updated my blog.

Also, I hope that you will purchase my book. There's a link to the right that'll take you to Amazon.com where you can purchase it online. Buy it with other books and it will help you qualify for Amazon's free shipping program. If you are local to Kansas City, the book is also available at Rainy Day Books in Fairway, By the Book in Liberty and Biscari Brothers Bicycles in Liberty. These retailers will be happy to assist you. I'm also willing to mail you a copy. The details on ordering through the mail are in the Getting Started section.

My weight loss story isn't a new, revolutionary program that'll allow you to melt the pounds off while you eat nothing buy cake and ice cream. Rather, it's a collection of most of the information that allowed me to gain control over my weight. All this information is "out there", but it took me years to collect the pieces and to connect the dots to make it a success for me. Many times I heard or read something and it simply didn't register, until much later. For example, I'm now a big believer in the BMI (body-mass index). I knew about it for several years before I dropped the weight, but I refused to believe what it was telling me.

I'm still collecting pieces and I think it's important keep weight control top of mind, which are two reasons why I write this blog. I'd love it if what I've learned can help you figure it out too. Please join me.

-Seth McMenemy

9. Join groups that meet for recreational activities.

I've mentioned this tip several times throughout my blog. Joining or starting a group or groups that are built around some sort of exercise or activity is a great way to burn calories and keep your mind off of food.

I ride my bike on most Saturday mornings with a group of people. Over the course of the last few years, over 200 people have ridden with us at one time or another, but there's a core group of about 10 - 15 that come back week after week. I always look forward to catching up with everyone and having others to discuss cycling culture with (very few people in the general population know much it). As I've said, we meet on most Saturday mornings throughout the year - even during the winter. We also host a charity ride in May and participate with eachother in other events around the region including other organized events and weekend getaways. Not only do I derive great social benefit for having these people as my friends - as all are top-notch people that I've learned a lot from - but, it just makes it that much easier to get out and burn calories when you have friends that you want to spend time with and they just happen to share your passion for activity.

Clubs exist for all kinds of activities. They can be as informal as the group of people I ride with on Saturday mornings or much more organized and/or geared more toward competition. I know of clubs for running, road cycling, mountain biking, triathlons, kayaking, basketball, soccer, volleyball, rock climbing, skiing and so forth. And within each of these general categories there always seems to be several variations. For example, within my area of expertise - cycling - there are about a half a dozen competitive teams in my area, two major cycling clubs and numerous off-shoots of those clubs that have smaller numbers of people that are located closer together geographically.

All it takes is a little effort from you to find these out. I recommend surfing local athletic websites to find out about the clubs, meeting times and any requirements. Also ask around in your local retail establishments that specialize in your activity for such groups. They can usually point you in a good direction for your level of experience. Finally, don't forget to ask co-workers and friends. They can be founts of knowledge.

If you're still having trouble finding a group that meets your needs, start one up. Maybe you enjoy running, but there isn't a group that close enough to you to make it convenient. Just post a flyer at the local community center, ask stores to post flyers and see if you can get an announcement in the local newspaper. Set a regular time and place to meet to start your activity. Keep at it and soon others will join you. But, chances are there is already some sort of group in your area of interest already nearby. You just have to find it.

Remember, the group activity gives you extra motivation to get out and burn calories and at the same time absorbs some of the time that you may have been absorbing extra, unwanted calories, which is a double bonus for your waistline.

8. Try one or two new activities to discover something you may not have known that you'd enjoy.

Two years ago I saw a flyer for a paddle expo to be held on a lake near my home. It sounded fun so I went and tried out an array of flat water (not whitewater) kayaks. I had such a good time that I bought one and haven't regretted it one bit. I named her Selma. Get it? Selma Kayak.

In the last two years Selma and I have been on 12-15 expeditions on nearby lakes. Not as much as I'd like, but still enough to provide much needed breaks from my typical workouts. And it gives me something else to look forward to as I dream about my summer activities in the cold (or lately - warm) of winter.

About five years ago, I decided that I was going to learn to mountain bike. For 12 weeks, I hauled my mountain bike (which had previously been used primarily on a college campus) to the trails. The first 2-3 weeks were rough, but soon I was surprising myself at the ease I rolled over difficult terrain.

If you're anything like me, then doing the same old workout routine over and over becomes boring. That's why I like to mix it up and try new things, in hopes I'll find an activity that'll give me another outlet to keep my exercise fresh.

Sometimes even slight variations to your typical routine can make a big difference. Last November I ran in my first cross country running race and had a blast. I've run many road races, but never ran cross country. I just ran my second last weekend and hope to do more.

Don't be afraid to try something new. You're bound to find something that you'll love too. Within every sport, there seems to be microcosms of variation. I'm intimately familiar with cycling. There's all sorts of cycling. For example, just within road cycling you can race, time trial, ride up moutainsides, ride across the country (see adventurecycling.com), ride across a state, go on weekly group rides, raise money for charity (mssociety.org), you can do ultra marathons (100-200 miles) brevets (an unsupported 100-300 miles), rondo's (300 - 500 miles), weekend tours, vacation tours, self-supported tours or simply ride around the same 20 mile circuit 2-3 times a week. And what's more, there are numerous events throughout spring, fall and summer in my region to keep me busy - and I don't even live in an area where cycling is remotely close to being mainstream.

Remember, whenever you try anything new, don't be turned off by snobby insiders. Every sport or activity has their share of these people. Just be patient and persistent and you'll be an insider others are coming to for advice before you know it. And, best of all, you'll have another physical activity in your toolkit to keep burning calories more than a mind-numbing daily ritual.

10 Ways to stick to your New Year's Resolution

Click here to read my initial post on the 10 ways that you can stick to your New Year's Resolution. I've elaborated on 7 of the 10 tips thus far in subsequent posts so far. Soon to come are more on numbers 8 through 10.

Thanks for reading.

7. Re-prioritize your schedule so that exercise doesn't get pushed off the list.

A common mistake people make when starting an exercise program is simply not making it a priority. They often stick exercise into their free-time. But, as soon as they get busy guess what's the first to drop from the lis? Yep - exercise. Then we all know what happens. It's hard to get back into the exercise routine then we start thinking about starting again at some far off, non-committal date...perhaps next January.

I am often faced with this dilemma - how to squeeze in exercise during the busy times. It's amazing how creative you can be when you really want to do something. That's why it's so important to make exercise a high, unbendable priority. I give up sleep before I give up my exercise.

Here are some tips to make it easier to work exercise into your busy schedule:
1. ALWAYS remember, some exercise is better than no exercise. Don't give up a potential workout session because you won't have enough time to do your full routine. Even a little exercise is better than no exercise. And, more important, it keeps you in your routine.
2. Plan your shopping trips better (like to the grocery store) so that you can reduce the frequency of those trips and free up more time for exercise.
3. Get to bed a half hour earlier and wake up earlier and squeeze in the workout before breakfast.
4. Use the gym at work over lunch or immediately before or after work. Or walk or run during lunch.
5. Commute to work on a bike. This is great if you live within 10 miles of work, because you can often make the trip quicker on a bike than by other modes of transportation. Use baby wipes to wipe the sweat off if you don't have access to a shower.
6. Half-commute. One of my friends has a nice system. He drives to work with his bike. Then he'll ride home that night and ride back the next morning, and then drive home. This works well if you work in an area where your car is safe overnight.
7. Join in with a group to exercise. I ride bikes with a group on most Saturday mornings throughout the year. We ride out to eat breakfast and then come back and usually burn more calories than we take in. This way I can combine socializing and exercising and the time on the bike flies by when others are with me.
8. Do you watch any TV shows? Do you own a TiVO or DVR? Do you read magazines? I've found that I can catch up on my TV watching and magazine reading while cranking off calories on my stationary recumbent exercycle.
9. Get your friends or family interested in your activities. I bought a tandem bicycle several years ago and converted half the time I use to spend alone on my bicycle to time I spent with my wife. When we ride, we both get good workouts and quality time together. I'm looking forward to attaching a trailer and then a trail-a-bike to the tandem for my son as he grows.
10. Play what-if for the things on your schedule to find extra time. What-if you left work early one or two days a week to get in a work-out? What-if you went for a jog during your kid's soccer practice? What-if you gave up one club or organization meeting each month for a work-out? What-if I jog or ride my bike to the gym instead of driving?

Hopefully, these tips can get you started. If you have any of your own, please post a comment or e-mail me at smcmenemy@hotmail.com.

However helpful these tips are, it doesn't take away from the fact that your attitude is the key to making exercise a priority. If you don't think exercise is important it won't be and it'll fall off your schedule, perhaps permamently, the next time you're in a time crunch.

Simple weight projection calculation

Many people are of the notion that weight is some pre-determined factor over which they have no control. Fortunately, they're wrong. More likely, people get settled into their eating and exercise habits and their weight is the outcome.

If the needle has been moving on you and you wonder where your "pre-determined" weight will fall-out, as an adult there's a simple way to project it. Estimate the number of calories that you consume for an average day. Subtract the number of calories that you typically burn in exercise. Now, divide that number by 10. That'll be your weight, in pounds, where you'll likely end up unless you change your eating or exercise habits.

For example, let's say Bill consumes 2,300 calories each day and does little exercise. He'll likely settle in at around 230 pounds (2,300 / 10 = 230 pounds).

This calculation varies depending on age and gender, but it is a good, simple rule of thumb. I don't recommend the calculation for pre-adults because more calories are needed for the growing bodies. Also, be careful not to overestimate how many calories that you burn in exercise. Many people do this and can't figure out why they're overweight.

Study shows that low calorie diet takes commitment

I read an article on Yahoo! over the weekend about a study performed on monkeys proves that a low calorie diet takes continuous commitment to be successful. Did we need a study to tell us this.

I will say that I think the phrase "low calorie" is misleading. If I eat the right amount of calories to maintain my weight (which is considered normal), I wouldn't consider that low calorie, I consider it "right calorie".

6. Set a goal to compete in and complete an organized recreational

Without goals and variety, exercise can become monotonous, which decreases the liklihood that you will continue with the program. That's why it's important to compete or participate in a few events each year. Participating in events can bend your life toward exercise and away from overeating in several ways.

First, having an event on the calendar keeps you honest. Knowing that you are going to run a 5k in May or ride a century (100 mile bike ride) in September, gives you that extra motivation to log your base mileage in the short, cold days of winter.

Second, if you are anything like me, then you'll find it interesting to compete against yourself in these events. For example, I like to run a local 5k race on Thanksgiving Day each year. I keep track of times from year to year and it's interesting to see how I've improved, held steady or lost ground from year to year.

Which brings me to third way competing in events helps burn the calories and prevents calories from entering your mouth. There's more to a competition than just putting in the miles and showing up the morning of. Every year I gain more knowledge on how to prepare for such races - sometimes I learn through my own trial and error and sometimes I pick tips up from others. But, the important thing is that when I'm thinking about how to improve my times and prepare for an event, I'm not thinking about the dessert on the menu of a local restaurant, which is a double bonus for my waistline.

Finally, you'll push yourself in an event like you'll push yourself nowhere else. The energy and excitement of being around others helps pump the adrenaline and make you do things you didn't think you were capable of doing. Participating in an event is great training. Of course, one of the things you learn early in your event career is to calm that rush so you don't go bust too soon.

Now that I have you convinced to set a goal to participate, go find out what events are held in your area and set your sites on one or two for this spring and summer. Chances are there are dozens of events around your home every year. Find the local running and cycling club websites for calendars. Also, charities host many events. Ask your friends and co-workers for ideas.

5. Invest in a good pair of running or walking shoes. Hold off on the gym membership for now.

I know what you're thinking. "If I buy a gym membership or some exercise equipment, I'll stay motivated to exercise because I wouldn't want to let the money go to waste. " Believe me, you'll find excuses for letting it go to waste.

The truth of the matter is that you don't need a gym to get started. What you need is to make exercise a regular part of your life. Once you have established a routine and have proven that you can stick to it, then consider stepping up to the next level by committing to a gym.

In the meantime, go buy yourself a decent pair of running or walking shoes and hit the sidewalks near your home or work. I can't stress enough the importance of a good pair of shoes.

For years I didn't think my body was designed for running. Whenever I tried it my legs were full of aches, pain and fatigue. Then, by luck in college one day, a sporting goods store was having a sale on running shoes. Out of random chance I picked out the Asics Gel 123. I realized something pretty soon thereafter. I could run in these shoes and I didn't get the aches, pains or fatigue. I could run further and I felt great. Now, 15 years and 6,000 running miles later I'm still ache and pain free.

Over the years I've tried other brands and a cheaper Asics model three times, to my disappointment. Within two or three jogs in the other models, the old aches and pains came back. I switched back to my model and wah-lah, gone. The model is now called Asics GT-2110.

I believe everyone has a solemate (I couldn't resist), that is a shoe that will work well for them. If you haven't found your's yet, give my Asics model a try. I have a severe pronation (duck-footed: strike the outside of my heel and roll to the instep) and high arches. While most reviews of the Asics shoe don't specifically recommend it for me, it works. The gel in the sole absorbs teh shock of striking pavement, the arch structure cradles and supports my high arches and the wide and cushiony heal tread stabilizes my odd gait as my foot makes contact.

Furthermore, I can tell when the shoe is wearing out. Slowly, but surely, at about 375 - 400 miles the aches and fatigue start to work back into my muscles. I get a new pair and, again, wah-lah, those pains usually go away within one or two jogs.

I've talked with many people who have recently taken up jogging but complain of soreness. I ask them how old their shoes are and they say 4 or 5 years. Yikes. Nobody will continue to exercise through the pain. Do yourself a favor and treat yourself to a pair of nice shoes. And don't scrimp $30 or $40 on cheap pair. Remember, you're saving money from not joining a gym.

4. Try new fruits and vegetables to find some you may like.

Again with the fruits and vegetables, you ask? Of course. Adding more f&v's to your diet can make a big difference on your waistline. F&v's aren't calorie dense and contain lots of fiber that fill you up without calories and keeps the internal plumbing in order.

The purpose of this tip is to encourage you to spend some time in the produce and frozen vegetable sections of your grocery store searching for different options that you may not have tried because the more f&v options you have available to you the more likely you are to eat them.

The staples of my f&v diet are apples (red delicious, braeburn, granny smith, etc.), bananas, pears, blueberries, raspberries, marionberries, broccoli, spinach, green beans (although, technically I think that's a legume) and brussel sprouts. But, I'm always on the lookout for something new. I'll go for carrots, melons and onions occassionally. I love the taste of grilled onion with a little oil or butter. I'm still trying to figure out the pomengranite (sp?).

Costco sells of big back of a frozen berry mix that I love. The berries are always big and juicy. I find that rinsing them in a strainer before throwing them on my cereal thaws them out enough to eat.

I also love fried plantains. Don't eat these banana-looking fruit raw. Slice them lengthwise and brown in a pan with a little dab of oil. They make a great side.

Brussell sprouts are strong flavored by themselves, but make a great complement to most any meat. A little brush of butter will soften the flavor somewhat.

Sweet potatoes are also a healthier alternative to russets and are easy to cook. I might eat a few slices of plain baked sweet potato with as a side dish.

These are just some ideas for new things to try. Trying something different isn't that tough. Once a week or once every two weeks pick up a new fruit or vegetable and try it out. Break out of the rut of getting the same old thing every time you go to the store. Over the course of several months, you will surely find a few things that you like well enough to add to your regular diet.

3. Introduce fruits and vegetables for each meal.

Of course, this tip goes hand in hand with the #2. Give up starchy carbs for fruits and vegetables. But, here I'll explore more ideas on how to introduce fruits and vegetables (f&v) at every meal.

To many people, f&v's are irrelevant. Somewhere in our teens we seem to lose the habit of eating f&v's and find it difficult to pick it back up. Other snacks are easier. You just have to pop open a bag for chips and fries are standard side fare with most restaurant meals.

I've found that adding f&v's to every meal isn't much extra work and I prefer the varied taste and texture to the standard starchy sides. F&v's are good for you. They're packed with vitamins that the body needs and contain fiber that helps keep the internal plumbing clean. Plus, it's really tough to eat enough f&v's, even when they're doused with butter and grilled, to gain weight. Why? Because they aren't calorie dense and contain lots of fiber that doesn't get digested and turned into calories. F&v's are a great way to get your fill without consuming large quantities of calories.

Here are some ideas on incorporating f&v's into your regular diet.
Breakfast - If you are a cereal eater, sweeten your cereal with a sliced banana or berries rather than granulated sugar. Peeling and slicing a banana takes about 30 seconds. I keep a bag of frozen blueberries or berry mix (blueberries, raspberries, blackberries) in the freezer. I put a handful in a strainer and rinse and plop on my cereal. If you don't eat cereal, it's easy enough to slice any fruit for a side or rinse frozen berries for a side cup to whatever you eat.

Lunch - I typically slice an apple and eat it along with my sandwich. There are many varieties of apples and I can usually find some that are in season from somewhere in the world most times of the year. Pears also make a nice side. Both apples and pears are great flavor complements to a meat and cheese sandwich.

Dinner - Steam broccoli, brussel sprouts, carrots or peas or mixture. Douse with a little butter or oil for added flavor. Also, try roasting vegetables - onions and peppers are especially good. Brush with butter or olive and oil and grill, sautee or broil in the oven until some of the sugars in the v's carmelize. Try sauteeing some mushrooms or spinach in a pan with a little bit of oil. All of these are easy to prepare and tasteful and much more nutritious and weight conscious than sides or rice or potatoes.

2. Give up potatoes and rice for one month. Instead eat fruits and vegetables as side dishes.

I'm sure you're thinking, yeeesh, this guy is crazy, how can I live with my fries and potato chips? You'd be surprised. I gave up rice and potatoes for a month when I first started losing weight. I can't tell you exactly what happened physiologically, but when I tried fries or chips later, they just didn't taste the same. Something changed in me. It was like the curtain was lifted on the Wizard of Oz. Fries tasted like salty, grease sponges and chips were the hardened version of the same thing.

During that month I had switched out chips and fries as side dishes for fruits and vegetables. Instead of having chips with my sandwich at lunch, I ate an apple (still do). Instead of having fries with the burger or chicken sandwich at Chili's, I ordered the grilled vegetables.

What I found is fruits and vegetables add a new dimension and flavor balance to a meal, kind of like matching wine with food. And any spuds or rice-based side dish is just cheap filler.

Think about it. Restaurants want to make it look like they're giving you a great value. And, in the U.S. that means getting a large volume of food for the money. They'd go broke piling the plates high with good food. But potatoes and rice are cheap. They can heap that stuff for pennies per plate and make huge margins. And, we just eat it all up. I shouldn't have to tell you that one heap of fries that comes with most fast food and casual dining meals probably contains at least half, if not more, of our daily caloric needs.

So, now, I always look for the vegetable alternative when I eat out, not only because I want to maintain my weight but also because I like it.

Give it a try. You can do without potatoes and rice for one short month. And, if you kick that habit like I did you've just removed one big obstacle that kept you from acheiving your New Years resolution in the past.

1. Forget "No Pain, No Gain" mantra. Instead, strive for consistency and patience.

Many people jump into their New Year exercise program with TOO much fervor. The "no pain, no gain" mantra has conditioned people to think that a work-out session isn't useful unless it hurts. Don't fall for that!

I've learned over the years that loads of low to moderate intensity workouts have better long-term benefits. Why? First, I'm much more inclined to workout. I don't mind a moderate workout. In fact, I rather like it. It's refreshing and makes me feel more alive. When I was younger, I tried to workout hard every time. But, I didn't look forward to such strenuous exercise and I would eventually find excuses not to work out. So, rule #1, doing something, even if it is low to moderate is much better than doing nothing (unless you are resting by design).

Second, tough workouts weaken your immune system and this isn't a good time of year to do that. People often get sick after pushing their body hard. And, if you're sick, then you aren't working out. Refer to rule #1.

Finally, strenuous workouts also mean your pushing your body to the limit, which strains on your joints, muscles and bones and can lead to injury. And, when you're injured your...what?..that's right, you're not working out. Again, refer to rule #1.

I recommend exercising 3 - 5 days each week. If you are exercising five days a week, then I recommend one day be an "active rest" day where you workout for about 2/3rd your normal time at put out very little effort.

Just having the patience to workout at moderate levels and to get your rest in and striving to be consistent so that you don't miss many workouts will have you in much better shape by March or April. Once you've established that fitness base, you'll be ready to start ramping up your intensity ever so slightly.

My workout goal is to burn calories and maintain my fitness and I've found patience and consistency are the best way for me to meet that goal.

10 Ways to Stick to Your New Year Resolution

Getting in shape is likely one of the most popular New Year resolutions ever. Here are ten ways to help you keep up with your resolution this year. I'll write about each one in more detail in future entries.

1. Forget "No Pain, No Gain" mantra. Instead, strive for consistency and patience.
2. Give up potatoes and rice for one month. Instead eat fruits and vegetables as side dishes.
3. Introduce fruits and vegetables for each meal.
4. Try new fruits and vegetables to find some you may like.
5. Invest in a good pair of running or walking shoes. Hold off on the gym membership for now.
6. Set a goal to compete in and complete an organized recreational event like a 5k or bike ride in the March - June time frame.
7. Re-prioritize your schedule so that exercise doesn't get pushed off the list.
8. Try one or two new activities to discover something you may not have known that you'd enjoy.
9. Join groups that meet for recreational activities.
10. Keep a food diary for 2 weeks and then use my book to figure out how to calculate your food needs.

Happy New Year and random thoughts

We're only 2 weeks out from 2006 and another 2 weeks of food, food, fudge and beverage. I tried Rachel Ray's 5-minute fudge recipe. Easy & dee-lish. Just make sure you have plenty of people around to help you gnaw on it or it's dangerous to waistline.

On Thanksgiving Day I went with my family to the local turkey trot 5k. This was the first time with my new son. He had a good time bundled up in the stroller. This was my 12th turkey trot in 13 years. It has become quite a tradition. Several of my family members make a point to join me. My wife, Dad, father-in-law, brother-in-law and his girlfriend have been out there with me for many of those years. My cousins and their friends use to join, but I haven't seen them out there for a few years. I still see and hear from several people who I've introduced to T-Day running over the years. And, I typically see the person who introduced me to it on a cold November day in 1993. She's still a great runner and she's usually at several of the races each year. I remember thinking that running 5k (or 3.1 miles) seemed nuts, especially on a cold Thanksgiving day. I figured everyone would run off an leave me. Nah. I found that there were plenty of people my speed and slower. It was a long 3 miles, but it has turned into 13 years of good quality exercise. Hopefully, we'll continue the tradition so my son can pass it along.

I was able to run my second fastest 5k ever. Not terribly fast at 21:23 (21:29 by the race clock), but still much better than I thought I could run even ten years ago. This year was a good year for running, for the few I did (new son). I ran in 5 individual races and one relay race. In two of the races I set personal course records and I ran a strong five mile leg on the relay race. I also tried a cross country race. Wow! That was fun. It was quite an ankle workout, but it was a nice change of pace from the usual road race. Of course, I credit much of this performance to watching the ole' calories and it was worth it. I can't describe the feeling of running that last mile in a 5k. You've been pushing at about 85% - 90% of the max for more than two miles and you kind of have an out-of-body experience. My legs are turning over automatically and smoothly, my lungs are sucking in air near capacity and I think that all the slow trudges, the consistency of exercising regularly and watching my calorie intake over the past year was worth it. And, I also thank whoever for letting me have such a great experience. I am thankful for every day that I get to move my body and enjoy the outdoors.

Good luck over the next few days. Have fun and indulge some. If you can keep yourself from going overboard now you can definitely do it in the blah, ho-hum months ahead of us.

Happy New Year!

You Are What You Eat Part II

As I wrote in the previous post, I believe the old saying "you are what you eat" is true literally and figuratively. Our bodies are mostly made of the atoms from the food we eat.

But, I think there's some figurative truth to the old saying. How you eat, how much you eat and what you eat defines you. There's so much of our own emotion wrapped up into our palates that it becomes difficult to separate our eating habits from ourselves, sometimes to our own detrimant. And, I don't just mean health-wise detrimant.

Of course, health is the most obvious thing that will slip if we don't exercise some self control. But, we also miss out on enjoyment of food if we narrow our choices too much. People are all over the spectrum. We have the vegetarians and the "meat-and-potatoes" crowd. Then we have the low-carbers, the low fatters, high-protein bunch. Those that skip breakfast, others that skip dinner. Some just eat pizza.

I think it's beneficial to understand what drives my eating habits. When I was gaining weight, eating voluminous amounts of good food drove my eating. When I lost weight, eating specific amount of calories per day without feeling hungry was the main driver. As I maintain my weight, I seek to enjoy a wide array of foods in moderation while being conscientious about keeping a well balanced calorie budget (i.e. calories in minus calories out).

To a lot of people that doesn't sound like fun. But, to me it wasn't fun being overweight and I realized that overstuffing myself on good food detracted from my satisfaction. I still have to fight the very same urge I had when I was a kid - "that tastes good, I want more." But, it's easier than it use to be.

Whatever drives our eating habits also becomes our filter for what others are saying about eating. There are those who I talk to who've read my book that get it. I can tell they have read and understand it. Then there are those that read and I realize they don't get it. They read "rabbit food rabbit food rabbit food" or something like that because whatever is driving their own eating habits prevents them from actually understanding the real message of my book, which is eating in moderation, eating a wider variety of food and understanding how calories work. Anytime they hear the words "weight loss" or "diet", their minds default to "rabbit food" (as in, "I'd love to lose weight, but I don't want to eat rabbit food") so they can scurry on with their eating habits having rationalized away yet another opportunity to learn.

I realized this when I ate a bite-sized chocolate bar at my parent's house. My Mom said to my son, "your Daddy's eating something he tells others not to." I replied, "you can eat anything you want, just don't eat two pounds of it in one day" knowing that while she has read my book, she really hasn't READ it.

So what's driving your eating habits?

You Are What You Eat

We all hear that at a young age. It's literally true. Almost every atom in our bodies came from something we ate (with the exception of the stuff we breathe in). Our amazing bodies automatically break down the food we eat and use it to build and rebuild our body structures and to fuel our activity.

But, I think there's yet another truth to "you are what you eat". (more to come...)

"85% is what I put in my mouth"

I saw some show this past weekend on fit celebrities. One of them was Angela Basset (google her if you don't know who she is). She is a very fit 46 year old actress. They asked her about her secrets.

She said that she can do 1 hour of cardio five days a week and works hard with her family. But, she said when she can't do that, "85% of it is what I put in my mouth."

I agree. People tend to spend a lot of time figuring out how to burn more calories, but not enough time trying to figure out how to eat fewer calories. From an time and effort standpoint, it's much easier to avoid a few calories than have to burn them off later.

Why do we eat so much?

"Why do I eat so much?" That's the most important question that you have to answer for yourself if you ever hope to lose weight.

Humans, through the results of thousands of years of trial and error, have figured out how to make calories bountiful. Thousands of years ago we worked all day to gather and chew enough calories to survive. Now, all the calories we need for one day costs a couple bucks and can be consumed in a few minutes. So, now it's very easy to over consume and gain weight.

It's easy to over eat, but why do it? There are many reasons. Habit, boredom, stress relief, lack of willpower, love for food, lack of commitment to and poor meal management are probably some of the more popular reasons. For me it was a mix of poor meal management (meaning I didn't eat enough fat and protein to feel satisfied), habit and love for food.