In my personal Distraction Diet journey, there came a point once I had dropped over 40 pounds when my body was ready to move more, and I sought out an exercise program. But not just any program because I had seriously hurt myself in gyms previously. I went looking at the newest science on exercising and I wanted a program with support so I wouldn’t hurt myself any more. I knew I needed structure, and since I had always hated exercise (found it boring and a waste of my time, honestly), I wanted something that was fun and challenging for me so that I would stick to it.

Well, I feel so lucky that I live in St. Louis where I found an incredible program called 20 Minutes to Fitness (www.20MinutestoFitness.com). This is a *slow cadence weight training program* where you go in once or twice a week — at most — for 20 minutes (Really!) and get an incredible workout. They have a trainer with you the entire time who handles all the details, adjusts all the machines, keeps track of what you’ve done and when and how much, and watches your form AND pushes you to get the most from the workout possible. In 20 minutes, I work on 6 or 7 machines and work the particular muscle groups to failure on that machine. That means it takes 1 to 3 minutes per machine. No time to get bored!

It’s still very hard for me to accept the muscles failing even though I know that’s how they get stronger, but the program has made me so strong while keeping me from injury. I literally leave each workout giggling about what great things I’m doing for my body.

I LOVE it! Still can’t believe I’m saying that, but honestly, it’s fun because it’s so fast and I know what it’s done for my body and overall health. The research supporting slow cadence weight training is solid.

I feel as strong as I was as a teenager working on the farm. If I hadn’t done something like this while I was dropping all this weight, I would have serious skin flapping everywhere. I know, not a pretty thought. As it is, my skin has proven to be quite resilient for someone my age, _and_ I have muscle tone which feels wonderful.

I truly believe if you are pressed for time — and who isn’t these days — or have any ADHD distractibility traits, this is the best exercise program there is. From my vantage point, it was _made_ for ADDers!
Personally, I would never spend hours a week in a gym. It just would never happen. But this is something I look forward to twice a week. I have someone to talk with, I love the challenge of slow cadence and the variety, and I love that I’ve taken great care of myself so efficiently. 20 Minutes to Fitness looks like a gym, but it doesn’t smell like one. Most people don’t even work up a sweat while getting this incredible workout.

And the trainers are so encouraging. They’ve come along with me on my journey and they celebrate with me. Last week, one of my trainers saw me come in and asked how much I’d dropped at this point. When I told her that I was up over 105 pounds, Debbie said, “Wow! You’ve lost an entire me!” What a hoot! Of course, she’s a tiny little thing, but still, it made me think. So, when I next went in, I took my camera and asked if I could get our picture together. She was gracious enough to have her picture shot with me. See? I still look like a hulk compared to her, and I always will. But just look at her! I’ve lost as much as she weighs! Wow! Now, that’s worth celebrating.

Listen to your body. Our bodies were designed to move. I had neglected mine for a very long time, yet it is proving more resilient than I ever dreamed. Find a program you can trust to take care of you and that you can love. Commit to some exercise this week. Do it for yourself now and for your older self who will be so grateful for a fit body to enjoy.

Warmly, Barbara

Today, I want to invite you to spice up your life!

There’s more and more scientific evidence that certain spices are really good for our brains, and strong spicy flavors in our foods often cause us to be satisfied quicker and thus eat less. So, here are five spices that are easy to add to our foods and also enhance brain health:

Garlic. We know it has heart-healthy benefits, and it may help fight brain cancer. The scientific journal, Cancer, in 2007 reported that garlic compounds eliminated brain cancer cells and could become part of brain cancer treatment regimens. Garlic may also stimulate immune function. Add a couple cloves of garlic or some garlic powder to salads and other dishes, or add chopped garlic with tomatoes, fresh basil, and fresh mozarella for a wonderful appetizer or side dish.

Saffron. Eating two servings of this pungent herb twice a day works as well as Prozac for treating mild to moderate depression, according to a 2007 study. Saffron may help lower cholesterol, and it’s a powerful antioxidant. An Italian university study found that saffron may protect and correct vision in individuals who have retinitis pigmentosa or macular degeneration. Throw a half teaspoon of saffron into the water when you cook 2 cups of rice for a simple way to add it into your diet.

Ginger. A researcher at the Headache Care Center in Springfield, Missouri, found that more than 80% of migraine-prone patients with mild headaches who he treated with a combination of ginger and the herb feverfew staved off migraines. After 2 hours, 48% were pain free. For another 34%, the pain stayed mild, which is huge if you suffer from migraines. Ginger has also been found to have anti-inflammatory properties and is a powerful, natural painkiller. You can actually make a tea with 3 teaspoons of grated ginger, steeped 10 minutes in a cup of boiling water. Even grated ginger in cold water adds flavor. And now, you can buy crystallized ginger, but watch the calories.

Turmeric. A UCLA study on mice found that curcumin, which is the active ingredient in turmeric (and what gives curry that distinctive yellow color), broke up brain plaques of amyloid beta, the abnormal protein buildup that is a hallmark of Alzheimer’s. In India where people eat curry almost every day, the rate of Alzheimer’s is one-fourth what we have here in the United States. One-fourth. Turmeric is a natural antiseptic and antibacterial agent, a natural liver detoxifier, and it is a natural treatment for arthritis. It may aid in fat metabolism and help in weight management. I love curry chicken salad — put a couple teaspoons of curry powder with 2 cups of cubed chicken, saute in olive oil, then add your favorite chicken salad ingredients with low-fat yogurt rather than mayo.

Cinnamon. This spice may speed the rate at which your brain processes visual cues. Studies have shown that just half a teaspoon of cinnamon per day can lower LDL cholesterol by 7 to 27%. One study found that just smelling cinnamon boosts cognitive function and memory. Taking half a teaspoon of cinnamon daily, along with one tablespoon of honey, according to a study at Copenhagen University, provided significant arthritis pain relief. It’s easy to sprinkle a teaspoon of cinnamon on your morning oatmeal for a brain-healthy start, and I’ve taken cinnamon capsules to be sure I get it in every day.

Remember, spices have a shelf life of about 6 to 12 months if stored properly in glass jars. If your spices are older than that, it’s time to replace them.

If five additions to your way of eating is too much at once, choose one spice whose benefits you’d like the most and incorporate it today. It’s the small changes that add up to powerful health benefits in the long run.

Warmly, Barbara

After yesterday’s long post, today’s is going to be short and sweet:

A study at the University of Northumbria has found that chewing gum may increase the flow of blood to the brain, improving your cognitive functioning. That’s always a good thing!

So, if you’re studying something or just wanting to focus well, try some sugarless gum. See if you notice any difference.

Chewing gum is sometimes a nice diversion for my mouth when I’m not hungry yet am noticing an emotional craving or desire for a distraction. I suppose carrots and celery would do the same thing, but the gum flavor and texture is more satisfying at times. Try an intense flavor because intensity of flavors can damper our hunger, from my experience.

Warmly, Barbara

You know, most women would be thrilled to have dropped 10 dress sizes, but I can’t say that’s been the fun part for me. I know, I’m weird, but having to go figure out what size I am every time I need to shop is a hassle. And now that I can’t shop in the plus size women’s shops I was familiar with anymore, I have to find new shops and styles and get used to new sizing. It’s daunting!

I can just hear you playing your tiny little violins for me: “Oh, poor thing! She has to shop for new clothes and try new shops. What a Terrible Problem to have!” Well, it’s more challenging than I expected, honestly. I’ve never been much of a shopper because I hated the styles available and honestly, I hated facing my size for most of my life. I just wanted to hide as much as I could. So, now, I’m getting happier with my shape, but I don’t know what looks good. I am totally uncomfortable with things that fit closely and show my shape. And I keep going for the shapeless, flowing stuff I’m familiar with.

If someone would just nominate me for What Not to Wear, I would be eternally grateful! I do watch that show when I can, and I see the rules and how they apply them. But it’s so different when one goes to the store alone to apply what they say. I look online and see questionnaires that start with what figure shape are you. I have no clue! Sure, I have my measurements and they look to me like I’m a block – the numbers don’t mean anything to me. I can’t look at the triangle, apple, and pear shapes and say, oh, that’s me. My body awareness is still, hopefully, coming online, but right now, it feels mysterious and confusing.

For example, I had no idea that I needed to go for petite sizing, especially for slacks and jeans. I’m almost 5’ 7”. I don’t consider that petite. But average jeans are too long and saggy. Who knew?

This is when stylish friends and helpful private shoppers are a godsend. Stacy and Clinton on What Not to Wear say not to wait until you reach your ideal weight, and I haven’t by any means because I’ve had to replace my wardrobe several times during this journey. (And I have donated the too-big stuff as a celebration and message that I’m not turning back.) Even so, since I’m still dropping, it’s hard to justify buying a lot yet.

This has been an unanticipated side effect of the journey – lots of new learning and adjusting to a new body image – coming to like my body and wanting to look nice but not knowing exactly how to do that. Honestly, dropping the weight has been easier for me than handling this new feeling of getting okay to be seen and even wanting to look nice. For some people, this could be the emotional trigger to fall back. I’m practicing being with the feelings and being kind to myself, and I must admit this is still scary. Who would have thought?

This is why so many people who lose weight really fast or have surgery aren’t able to sustain it. They didn’t have the time to adjust their self image. The new image is just too uncomfortable and even unsafe, so they revert back. When we make dramatic change, we must take our entire selves and self-perception into account and extend ourselves compassion to handle the discomfort until we can embrace our new self-image confidently. I’m still working on it . . . .

Warmly, Barbara

You know, I’ve shared previously that I’ve dropped over 100 pounds now while eating a quarter cup of dark chocolate almost every day.  It’s made this process easy because I feel that I’m treating myself every single day.  I already knew that dark chocolate had health benefits, and now I read in the April issue of Women’s Health magazine that dark chocolate also contains a “pleasure-promoting, mood-regulating neurotransmitter called phenylethylamine, which stimulates a rush of endorphins, the same compounds released during an orgasm.  Studies show that cocoa has almost twice the amount of antioxidants as red wine, so it helps lower blood pressure and wards off wrinkles.  When snacking, stick to dark chocolate that’s at least 70 percent cocoa; it’s healthier than the milk-infused variety.” 

What I love about dark chocolate is that it melts so smoothly in my mouth and a small piece is just so pleasing and satisfying.  Plus, for some reason, I don’t really want to keep eating lots of it.  A little goes a long way.  

And according to the Prevention magazine folks who created the Flat Belly Diet, dark chocolate is on their MUFA list of foods that help eliminate or prevent the deep belly fat that is so unhealthy for us.  I still have superficial belly fat, for sure, but I’ve seen the pictures taken in the Harvard research on the Flat Belly Diet (www.flatbellydiet.com) where it shows the deep belly fat eliminated by those eating in this way and that gives me confidence that my unhealthy deep fat has also melted away.  Way to go, dark chocolate! 

So, treat yourself to a health-enhancing snack today – have a couple squares of creamy, delicious dark chocolate.  Don’t chew them.  Let them melt in your mouth.  Really notice how satisfying they are.  You may just have found a healthy new habit worth installing!

Warmly,  Barbara

I’m really looking forward to this week! The current Distraction Diet Program group is nearing the end of its 3rd month, and each person in the program has experienced dramatic shifts in her thinking, self talk, and eating habits. Yes, they are realizing some weight loss, too, but we’re all much more excited about their newfound confidence and clarity around their eating. I hear them acting and sounding more at choice and not run by their emotions. It’s absolutely thrilling to me to see the shifts in thinking and behaving because I know those shifts will lead to weight right-sizing over time. During our last session, chills and thrills ran through my body as I heard their self reports and celebrations. Whoo Hoo!

And later this week, I’m going to Chicago for the very first ADD Coach Academy (www.addca.com) in-person conference and the ADHD Coaches Organization (ACO: www.adhdcoaches.org) conference. I’m speaking at both conferences, which is always fun. I’m doing a 3-hour pre-conference workshop for ACO on Understanding the ADHD Brain for Successful Weight Management. It will be my chance to share my personal journey and the science behind the Distraction Diet Program. For many of my ADHD coach colleagues, this will be the first time they’ve seen me in many months, which means they get to see the new, healthier me. What fun!

I’ll be sharing insights and perhaps some details from my talk in next week’s posts.

Warmly, Barbara

That’s the difference this time — my mindset has changed.  I am much more compassionate with myself, less perfectionistic, and the intention is clear yet not all-consuming or overwhelming.  I just feel different about how I approach my eating.  Oh, fast food signs and images still call to me, but I’m really clear that I no longer want to pay the price their temptations exact of me.  I like how I feel now!  I’m enjoying my body.  Wow.  I don’t know if I’ve said that since I was in my early 20’s.

We’re heading into the holidays now, and I know it’s a time of even greater temptations and distractions with so much food and desserts around, eating family meals, and enjoying special dishes and comfort foods we associate with home and family.  We do want to be thankful and partake of this special time.  I enjoyed a piece of pumpkin cheesecake this week, and it was divine.  Depriving ourselves doesn’t work and isn’t the answer.  Did you know that when we resist a temptation, our brains actually have less ability for a time thereafter to resist a second temptation?  So, when mom or grandmom invites us to have seconds, we may refuse and feel great about it.  But when they push that piece of pie toward us a few minutes later, our ability to resist is so reduced that we often feel helpless and find ourselves accepting it and maybe other sweets as well.

When I learned about that reduced ability to resist second and third temptations, it helped me to prepare and make choices ahead of time.  I anticipate the temptations as much as I can and think about what I want and how I want to feel.  I accept that I’ll want to enjoy some favorite foods and desserts.  That’s just fine.  But how much do I want or need?  I realize I can have more another time.  It’s not like this is the last time I can ever have that food.  And I think about how I want to feel.  Just pausing a bit to think about this ahead of time is a big help.

I also know that I may not be able to resist despite my best intentions.  So, I think about that, too.  Can I still love myself afterwards?  Will I give up all that I’ve accomplished toward my health because I indulge for a meal or a day?  No, I decide right now that I’ll be right back to my healthy way of eating the next day, and I’m already looking forward to that.  My healthy way of eating feels so much better to me now.  Rich foods aren’t as enticing as they once were.  Besides, I eat dark chocolate every day now.  I already treat myself!  I can incorporate some holiday eating right into my regular routine with no problem at all.  I get to be creative and fun around this, too.

Enjoy your Thanksgiving holiday.  Love yourself and treat yourself magnificently.  Get second helpings of hugs and laughter.  That sits comfortably on the body and in the spirit.

Warmly,

Barbara

My next free Distraction Diet telesession is this coming Monday. Check out the Teleclasses page to sign up!

I’m a serious creature of habit. I have favorite meals and foods, and I tend to eat them over and over. Oh, I like my variety, too, but during busy weeks, it’s just very easy to have the same breakfasts and lunches, especially. Well, that’s probably not that unusual, but I’m realizing that our bodies like and need more variety.

I fell into a habit of eating a Vitalicious chocolate muffin (www.vitalicious.com or I get mine at Whole Foods) as part of my breakfast every morning because I love the chewiness and chocolate, and that particular muffin gives me good fiber and nutrition for only 100 calories.

I mentioned earlier that I had been on a 2+ month plateau. Well, I’m beginning to realize that it may have been partially lengthened by my not varying my meals enough. It appears that just changing what I eat for breakfast for a couple days this week has made a big difference. Oh, I’m still getting protein to support my brain in the mornings, and I like fruit for breakfast, but I’m just using different foods.

The nice part is that it creates more interest and invites me to be more present to choices and opportunities. It doesn’t have to take a lot of time to mix things up, and I’m also rethinking my “rules” of what can be breakfast foods.

Habits are one of the power tools for supporting our healthy lifestyle and other successes. We just want to remember to notice what habits we’re creating and then still bring in variety so that the habits remain supportive. I have about 5 favorite breakfasts, but I had gotten stuck on basically two variations. Now I’m adding to my list of breakfasts so that my body and I can enjoy more variety.

Take a minute or two today to look at your routines around eating. Can you find a single food that you could trade out for something different and healthier? Give it a try and notice how it feels to treat yourself thoughtfully in this small way.

Warmly,

Barbara

Let me explain . . . .

In October 2008, I started a journey to learn how to successfully and once
and for all manage my weight.  I’m 5’ 6 1/2”, and at that time I weighed
284.3 pounds.  It was the most I had ever weighed, and I was scared about
my health.  At 55, I was feeling old and creaky.  Worse, I was feeling
helpless and hopeless about ever getting my weight under control because I had
been trying my entire adult life. 

I had been at this crossroad before.  What would make this time any
different?  Several things had come together for me that I had never
understood or connected before or been able to bring together, so I was hopeful
enough to choose a new eating plan and begin.

Here’s a little summary of my experience:

Fast forward to May 2010:  I weighed 176.0 pounds on
May 1st – 108.3 pounds dropped in 19 months! – and the weight is still slowly dropping. 

This ongoing journey has been far more meaningful for me than just getting
healthier.  It’s allowed me to learn for the first time, really, about
myself and my mind, that I can trust myself, and that I can bring together my
experience into a process I can apply in many areas of life for much greater
success, health, and happiness.

The Distraction Diet Program is a 6-step process that I’ve developed and used
to help myself learn sustainable, confident self management.  It doesn’t
sound exciting or sexy, but it’s dramatically changed my life.  This is NOT
a magical process that works overnight.  I had hoped to find one of those
magic pills, myself, for years and that fantasy only caused me pain,
embarrassment, and pounds. 

The Distraction Diet Program takes a person who’s truly ready for health and
happiness – even though he or she may not believe it’s possible for them –
through six steps to a new, personal understanding, confidence, and competence
in sustainable weight and self management.  Yes, you will lose weight, AND
much more importantly, you’ll know how to manage your eating and yourself for
the long term.  Isn’t that what we really want – to get our weight under
control and be able to keep it that way?

I’m no super human.  This program is definitely not about deprivation
because that really doesn’t work.  I eat four meals a day, and most days
over this journey, I’ve eaten a quarter cup of dark chocolate each day. 
The program is not a diet, actually, though we’ll help you select a way of
eating that you enjoy as part of the program.  The program is about you and
six things you can learn to apply for yourself to reach a goal that may have
always before felt out of reach.

I have a new Distraction Diet group starting soon.  Contact me for
details and read my entries below to learn more.  There’s also a free audio
recording on the Resources page of a telesession I’ve given about this
program.  It gives you some resources I used and some specific strategies
you can use immediately.

I know you don’t know me yet, and you may be thinking, “Oh, what’s the
use?  I’ll never be able to do what Barbara has done.  She must have
incredible willpower or something.”  That couldn’t be further from the
truth!  I’m terribly impulsive, actually.  I’ve just learned into a
program that I now know can literally save, extend, and definitely enhance many
lives.  If you’re scared or discouraged or feeling hopeless about your
weight, please give this program a chance.  You owe it to yourself, and you
may just find yourself sharing a very similar success story a few months from
now.