My New Secret Weapon... revealed!

Okay, I've been hinting at my new secret plan, and today, I finally get to reveal what it is.

I was privileged enough to receive an advance review copy of Sparkpeople's new book, "The Spark Solution: A Complete Two-Week Diet Program to Fast-Track Weight Loss and Total Body Health."

 I've been stalled for a while, mostly because of self-control issues, and when I was offered a chance to check it out, well, who am I do say no?

The plan has been absolutely fantastic. The food is good (as anyone who has tried one of Chef Meg's recipes can tell you) and the plan is easy to follow; it's about education. It's a "diet" book, I suppose, because it provides you with specific foods to eat, but what it really does is teach you how to make smarter choices. It provides specific foods you might eat, and then provides an alternate option that is better, and teaches you how to make clever substitutions that lower calorie count and boost nutrition. I'm sticking white cannelini beans in the weirdest stuff now, and I'm amazed at how much bulk I'm getting as a result. ;) Seriously, who would have thought to stick kidney beans in an enchilada?

Overall, I have really enjoyed this book. It's written in the upbeat, positive style that is Sparkpeople's unique voice, and includes tons of helpful tips that when applied, can result in big changes.

I will admit I didn't do much in the way of the exercises; I have an exercise plan I follow, and prefer more advanced strength training moves. But I have been following the plan, and have been thrilled. In the first week, I lost two pounds. I'm down 4, total! Given that my weight hasn't moved in months, that's what makes me happiest. The best part is how I am not hungry; these plans provide perfect nutrition to stave off cravings, and I find I don't even miss the stuff I'm skipping.

Now, you may ask, why in the world should you get this book? Well, for starters, the freebies that come with preordering (3 months of SparkCoach, a bucket of sparkpoints, and some DVDs) are well worth the cover price anyway.

But if you're just starting out on your journey, or are stuck and bored with the plan you have... I seriously think you should consider this. I mean, come on, a diet plan that includes cookies for breakfast? Seriously? (I'm not kidding. There are breakfast cookies.)

This isn't a diet like other diets. It doesn't promise to shed pounds with little effort, or "burn fat" more than others. It's about teaching you to make healthy choices for life. Teaching you to think about what you're putting in your body, and eat for energy. It's about mindfulness. None of these recipes are "diet food" - my favorite is the curried tuna salad sandwich. I used to make my tuna sandwiches with tuna, a splotch of light mayo, and a slice of cheese. This recipe uses curry powder, cucumbers, cranberries, and a bit of greek yogurt, and it's served warm. I added a little bit of shredded mozzarella for a cheesy addition. Stuffed into a sandwich round, it was honestly the best tuna sandwich I'd ever had. :)

Nearly every recipe includes veggies. Even things that you wouldn't expect to find veggies (like the aforementioned enchiladas) have added vegetable content in ways that aren't intrusive. It doesn't feel like you're sneaking them in, but it DOES make it much easier to get those vegetable servings in each meal.

Now, there were a couple of recipes that I got a bit frustrated with. Some of this may have been my lack of sleep, but one or two were too complicated for my liking. I couldn't afford a big trip to the grocery store for some of the ingredients. However, thanks to the information in the book, I felt comfortable swapping out things in the recipe for stuff I had on hand (no cucumbers? Dice some bell peppers instead!) because that's kinda the whole point.

Best of all, this is a two week plan, but the subtitle is very misleading. This isn't just a two-week diet plan. This is a handholding introduction to healthy living, and after you finish the plan, it arms you with the tools and resources to keep moving forward. One thing any of you who have seen or read anything I write now, I don't diet. I don't deny myself, I don't skip things I enjoy, and I refuse to disallow myself any food.

That didn't change following this plan.  I averaged around 1600 calories a day (a little more than the plan recommends, but necessary for me) and still had days where I had takeout pizza, or even a bowl of ramen noodles. But I did stick primarily with the plan, and will continue to follow it for a while. I stopped for about a week, and found myself immediately feeling rough again... not tracking and ignoring the things I learned caused me to pay a price. I'm planning on doing it again starting this week.

This is a plan I like. And the cheesy chicken pouch? Dear lord, that thing is a sin, and no one who is "dieting" should ever eat it. At least, it tastes like you shouldn't.  But that's what I love about the Spark Solution... you can have it, and eat it, too. Guilt free.

So please, if you're looking for a change in your routine, just getting started, or are plateaued and want a change, preorder the Spark Solution. If you do this plan, you won't regret it.

Besides, it's just two weeks. How long have you been fat? Two weeks is nothing. You have that kind of time. Try it. :)

Full disclosure! I received an advance copy of this book for free from SparkPeople and did not receive any form of payment for my review.

Don't talk to yourself like that!

Words are POWERFUL. 

"Sticks and stones can break my bones, but words will never hurt me." 

If I could find the person who came up with that nonsense, I'd go back in time and assassinate them. Those 13 words are the most damaging, destructive words ever uttered, which is even more ironic given their intended meaning. Broken bones will mend, but words leave marks that never heal. 

Words define us. They create our minds, express our thoughts, make us see people in different ways. Words can tear down the greatest monarch, or build up the smallest child. 

If you tell yourself over and over that this is a bad day, and it's just going to get worse... it will. 

Tell yourself that this is just a blip on the screen, and it'll all be okay... it will. 

Tell yourself you're ugly, and others will see you that way. 

Tell yourself that you're fat, and you are. 

Tell yourself that you're going to be healthy, and you're going to start marching down that path to health and living well. 

Tell yourself that you're beautiful, no matter your size, and you will start to feel and look better in your own skin. 

I am overweight. But I look in the mirror, and I smile. Though I'm not even halfway to my goal yet, I feel GREAT. I look so amazing compared to the way I did this time last year. There isn't even a way to compare the two. 

If I found my daughter calling herself ugly, I wouldn't tolerate that. She's beautiful, no matter what she looks like, and I won't hear her talk that way about herself. I wouldn't let anyone else talk that way about her. 

If I won't let someone else call my daughter names, why should I let anyone else? I'm worth just as much as she is. She came from me, after all! She had to get that worth from somewhere. I'm someone's daughter. My mom wouldn't tolerate anyone calling me names. She loves me! It can be hard for us to love ourselves, but if you want to succeed, it's time to learn. 

Stop calling yourself names. Don't abuse yourself. Think in positive terms. I know, it sounds cheesy and new-age-pop-psychology. But it's true. Negative thinking becomes a self-fulfilling prophecy. I told my husband today that if he kept insisting that this was a terrible day, and it was just one bad thing after another, it was going to be a bad day. 

Stop taking abuse. Don't take it from your husband. Your mother. Your best friend. From YOU. 

You are WORTH MORE than that. You are not fat. You are NOT gross. You are NOT ugly. 

You are you. You are worth the time to be healthy. You are worth the effort to be fit. 

Find words to describe you that aren't tearing you down. Need help? Ask me. I'll find some for you. I'm good with words. I like them. I know a LOT OF THEM.

Here, let me start you out: 

Amazing 
Beautiful 
Strong 
Wonderful 
Determined 
Loved 
Dependable 
Organized 
Smart 
Excellent 
Active 
Fantastic 
Fun 
Caring 
Interesting 
Happy

But I need a workout buddy!

You know, I hear this a lot. I used to be the queen of this. I wanted to work out, and I knew I always do better with a friend. A few years back, I did kickboxing for a year, and loved it... I had a friend talk me into it, and we kept each other accountable. I loved having her there. 

So this time, when I was getting ready to make the change, I kept trying to nag my friends into joining me. I didn't want to do go by myself, because I know myself... I thrive on the social interaction! 

One day, though, I stepped on the scale. 

Two hundred and eleven pounds. 

I decided that day to go join a gym. I'd seen some signs for a local one just down the street, offering a two week trial for $14. I figured $1 a day was worth a try. 

So I started going. BY MYSELF. It was scary. I wandered around, a little confused and aimless, trying this or that weight machine. Hating myself as I walked on a treadmill. 

Then I noticed the gym offered classes. 

Fast forward 8 months. 

Now, I have friends I work out with. They text me when I don't show up, talk about their lives to me. I didn't make them go, I met them there! Instead of waiting for someone else to start my lifestyle change, I relied on myself, and the thing I wanted happened. I made friends, instead of bringing them. I still try to get my friends to come with me, but I'm not waiting on them to make my life better. 

And you shouldn't either. If you can't get a friend to go... go alone. Make new friends. 


Photo courtesy Seattle Municipal Archives

Justification Station

One of the things I've noticed when I talk to my friends now is that for some reason, they all seem compelled to tell me why they can't be healthy, or why they're not trying. It's like my mere presence is enough to make them feel guilty, and they've got this idea that I'm judging them or something. So they whip out all the justifications they can. 

I went to a friend's daughter's birthday party and a local fun center. Now, all of my friends are overweight... I mean all of them. And having seen their fridges and how they feed their kids (and themselves) it's easy to see why! 

I'll mention having just come from the gym, and they're like "I've thought about joining, but I don't have anyone to go with." 

There's one girl in particular who does this EVERY time I talk to her. She simply won't go on her own. 

I used to be that way. I stayed fat a long time because of that very excuse. I didn't want to be alone. But you know something? If you rely on other people for your motivation, they WILL fail you. This isn't a matter of if. It's when. Your health isn't a priority to anyone but you, and when your buddy doesn't go, are you really willing to skip out on being healthy because her life is busy? 

So I stopped making excuses. Literally, at the drop of a hat, I made the rash, un-thought-out decision to join a gym. By myself. Without the promise of a friend to motivate me to go. 

I decided to make NEW friends. Friends there, at the gym I went to, who went to the classes I enjoyed. And I have several now, including one very good friend who texts me when I don't show up. She is my extra motivation. I still don't rely on her for it, but she's there for a little extra accountability. 

So have any of you experienced that? Do your friends and family make excuses for why they aren't getting fit and healthy... even if you didn't ask them or bring it up?