Find Your Spark

FIND YOUR SPARK

In order to make the logistical and psychological changes necessary to be successful in controlling your weight or blood sugar, there must be an incentive for you to keep up the effort.  Without some deeply personal reason to continue, most people wind up feeling frustrated and discouraged, eventually reverting back to the same bad habits that put them in the place they find themselves.  They often resign themselves to living with those extra pounds or that out of control blood sugar, accepting the consequences that type of lifestyle will produce.

Those that break through that barrier of frustration have found an inner resolve, a spark if you will, that carries them through the tough times, encouraging them to get back on track if they have strayed off the path, giving them confidence to carry on.  That spark can take on many different guises but it must be important enough to that individual to break out of years of bad habits in order to embrace a future filled with health and happiness.

That incentive is not always obvious at first.  Sometimes it is clouded by doubt or unrealistic expectations.  Sometimes the really valuable spark is placed behind a seemingly important but superficial desire that will fall like the autumn leaves when times are difficult.  And be forewarned that making substantial lifestyle changes and sticking with them will require a significant effort.

For years I have helped my patients search for and find those types of incentives that encourage them to persevere.  Whether it is dancing at their grandaughter’s wedding, reducing or eliminating entirely medications for diabetes, or being able to continue to care for themselves in their golden years, we have found and relied on that inner spark to light the way to better health.

Doctors and patients routinely underestimate the power of lifestyle change to transform frustration into victory. Let’s break free from that common misconception. Let’s make sure we don’t short-change ourselves. Let’s never forget that we’re all capable of bettering ourselves if we believe it is our destiny and if we work hard to let our true colors shine.

Together I want us to search for the one or two things you can hold on to as we take this journey together toward living well.  Together I believe we can find the spark, light it up, and watch the fireworks.  Find you spark.

Please comment on those events or beliefs in your life you can share with others to help them find their spark.  See you next time.

Paul

 

RECIPE FOR THE DAY

Barbecued Chicken

Nutritional Info (Per serving):

Calories: 176, Saturated Fat: 2g, Sodium: 240mg, Dietary Fiber: 1g, Total Fat: 6g, Carbs: 7g, Cholesterol: 68mg, Protein: 24g

Carb Choices: 0.5

Recipe Source:

The National Heart, Lung and Blood Institute (NHLBI). The NHLBI does not recommend or endorse any company advertised on this site.

     

Ingredients

·         3 pounds chicken, pieces (breast halves, thighs, and drumsticks)

·         1 large onion(s)

3 tablespoon vinegar

·         3 tablespoon Worcestershire sauce

·         2 tablespoon sugar, brown

·         1 tablespoon pepper, red flakes

·         1 tablespoon chili powder

·         1 cup(s) broth, chicken, fat-free, salt-free

Preparation

•   1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
• 2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
• 3. Pour mixture over chicken and bake at 350 degrees F for one hour or until done. While cooking, baste occasionally.

                                                                                               

Baby Steps

We have all seen it; perhaps it is one of the most heartwarming memories we have about our children.  There she stands, holding on, then letting go.  A few wobbles, then a stiff legged step or two until gravity grabs her diaper and plop, down she goes.  A startled look, perhaps a tear runs down her cheek, but undeterred, up she pops and she gives it another go.  It’s cute, even a bit funny.  Before you know it she is walking then running, jumping, then driving a five speed.  Yeah, time flies.

That’s sort of where I am (without the diaper, of course), wobbly and a bit unsure about this endeavor but determined to give it a big effort and hoping to be driving in the fast lane sooner rather than later.

Welcome to The Right Fit, a place where we can explore together how to live healthier and not die trying.  I say together because I am on this journey as well, having some health issues and a tendency to be overweight as well.  I have an idea of how I would like for this time we spend together to be used but I am eager to hear from you about your thoughts and wishes for this program as well.  Please feel free to comment on anything you feel important.

Most of you who are reading this do have health issues that would be improved with eating in a healthier manner and engaging in a bit more physical activity.  There are others who, as of yet, do not have any specific health problems but are interested in losing weight to feel better and prevent the consequences of long term overweight/obesity.  That covers a wide range of issues but fortunately there is a wealth of common ground to talk about that I hope you find informative and enjoyable.

This is my first attempt at “blogging,” a secret that you will no doubt find pretty apparent quickly.  Bear with me please, offer suggestions, and we will get this going together.  I find that working with partners on these lifestyle type endeavors offers a tremendous amount of support for those involved.  I want to encourage our group to develop the networks of support to help us all through the tough times that all too frequently derail the best intentions.  We will talk a lot about partnerships and accountability as we go along.

We will also talk a lot about food, one of my favorite topics.  I love to eat good food, I like to cook some, and I find it professionally rewarding in talking with people about food.  I approach food choices from the perspectives of what you can have rather than what is restricted.  While there are some foods that really get in the way of eating healthy, I think you would be surprised at the variety of things to eat that are good for you and that are delicious.  I hope we can explore how to preserve the tastes and textures of those foods you have grown to enjoy while preparing them in a way that will be lower in calories, fat and sugars.  I welcome your comments and tips you have found to share with the group.

While I am not going to be giving any specific medical advice about an individual’s medical situation, I do hope to be a source of information about topics such as diabetes, heart disease, and hypertension.  I also want to be a “myth buster” dispelling some common misconceptions about health and illness.  Often people are operating under certain beliefs that may actually get in the way of their efforts.  I am certainly not claiming to be an expert, but I do have a particular interest in lifestyle modification and have access to lot of information I think is beneficial.

All of you should have “The Idaho Plate Method” placemats and guidebook.  I think this is a wonderful way to eat healthy and lose weight; it fits so many lifestyles and is so unrestrictive that few people are unable to benefit from it.  Read through the guide, comment on this site with questions, talk to me about roadblocks.  I want to make this a program that is ongoing and able to assist you with where you want to go.

I want to thank Gordon Hospital for giving me the opportunity to do this.  I am extremely excited about being able to help people achieve their lifestyle goals in this type of setting.  I am especially grateful to Ginger Walraven for doing all the leg work to get the data and materials together for us to start.

With that said, welcome again.  I plan on posting once or twice a week, writing about food, fitness, and anything else I think you would find helpful and enjoyable.  Let’s have fun doing this.

Paul

                RECIPE FOR THE DAY

Below is a variation of what may be the biggest culprit of our national obesity epidemic, French fries.  But boy are they tasty.  Try these flavorful, baked varieties instead; I think you will find them very satisfying.

Delicious Oven French Fries

Quick Info:

Servings

Nutritional Info (Per serving):

Calories: 238, Saturated Fat: 1g, Sodium: 163mg, Dietary Fiber: 5g, Total Fat: 4g, Carbs: 48g, Cholesterol: 0mg, Protein: 5g

Carb Choices: 3

Recipe Source:

The National Heart, Lung and Blood Institute (NHLBI). The NHLBI does not recommend or endorse any company advertised on this site.

Ingredients

·         4 large potato(es)

·         8 cup(s) water

·         1 teaspoon garlic powder

·         1 tablespoon onion powder

·         1/4 teaspoon salt

·         1 teaspoon pepper, white

·         1/4 teaspoon allspice, ground

·         1 teaspoon pepper, red flakes

·         1 tablespoon oil, vegetable

Preparation

1. Scrub potatoes and cut into 1/2-inch strips.

2. Place potato strips in ice water, cover, and chill for one hour or longer.

3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in 475 degrees F oven for 15 minutes.
9. Remove foil and continue baking uncovered for additional 15 to 20 minutes or until golden brown. Turn fries occasionally to brown on all sides.