THE Journey of LIFE, of Living WELL Each Day. When I began years and years ago, I did not know much about Health-Wellness-Wholeness but I knew that is what I wanted. Over time My knowledge grew but what I knew I could NOT DO. NOW what I know makes Me happy that I could not DO those things I 'knew'...because they were things that in the long run may have killed Me and would have been very difficult to eliminate from My Life, like high protein and the concept of protein and its effects on the Body, distinguishing between carbs...

I am NOW a Vegetarian headed to Veganism, out of 'Hellville' to 'Wellville'. With an understanding of the Human Body that MOST Allopathic doctors do NOT have; understanding the role of Allopathic, Naturopathic and Herbal Modalities, and the role I want each to play in My Life. I am Healthier and Happier than I have been in 30 yrs. and wt loss plays a minor role. Everyday that I awake, I SHINE...when I walk in any room of My home My plants 'rise-up', THEY know I make a difference, they FEEL MY Energy, Love and Joy!

I LOVE MY Path! I lose Myself in Being; not living extremes or fighting with Myself to 'follow' another's path which means confusion. I am soooo Blessed. The layers just keep being pulled back, and "With Beauty May I Walk"!

GOD IS GREATEST! Make Today Count!

Be Well, Live Well

I LIVE TOTAL WELLNESS EACH DAY WITH PATIENCE AND KINDNESS!

COURAGE - CONSTANCY - CONFIDENCE - COMMITMENT

I MUST Remember: Healthy Living is a Journey, Weight Loss is just a Flat Tire along the way! (It's NOT the Journey, but You're Not going any where unless it's Fixed!)

MAKE TODAY COUNT!

I feel very good today.

My weekend went very well, somewhat quiet...very nice. I made a batch of tomato pasta sauce...I call it My "Mother" Pasta Sauce because I can add anything to it or add it to anything. It tastes great; I made 8 servings and put in only 1teaspoon of salt. I am into sea salt now. I got the McCormick Grinder...OH My, it tastes sooo good, like a "hint" of salt and sweetness (and way less sodium content). I have been reading up on the benefits of sea salt and one benefit is that you actually need LESS and that you should add it AFTER your food has cooked. That's what I did with My sauce, I added the sea salt after I finished simmering the sauce, and stirred it in.

I am so into sea salt now that I ordered a 16 oz bag of natural, organic grey sea salt from The Salt Works (online.) I bought the fine, maybe later I will buy a grinder and buy the course salt. I figured that if the McCormick's is that good, the organic/natural has to be even better. I have heard Chefs talk about "grey salt" but never really got into what they were talking about...most of them are into th GREAT Taste, but My initial purpose was the health benefits. It is sooo gratifying when I "discover" something for Myself that has health benefits AND Tastes Great! Something as simple as Salt...but that's the "Thing," it isnot simple at all realative to the pallet...kinda like vanilla ice cream...seem simple, but on the pallet it is very complex and satisfying! Reducing My sodium intake changed My pallet, and now adding sea salt has made another change. I also understand why you should not put it in a "shaker" like "table salt"...it may clump (which is natural because it has NO additives) but also, you just need a PINCH to top off your salad or pasta or beans or whatver, and that taste on your pallet lasts through the whole meal. It costs a little more, but the Health and Culinary benefits are Well worth it! I am convinced that the more things I can buy No Salt Added (NSA) or cook from scratch and add My own sea salt the more positive health benefits I will see. We Can't eliminate salt from our diet, our Bodies NEED it to Live (My Daily Intake is Now 1700 mg); NOW I am adding a Better alternative than I used before. As an African American I realized that "our" eating habits of adding excess salt to everything is a KILLER. Just by buying No Salt Added items and adding My own salt or cooking from scratch AND the Biggie>>>eliminating deli meats and cheeses (buy NSA brand)... like turkey(buy NSA brand), balogna, ham, pepperoni, hot dogs, even sausage (I make my own sausage patties from ground turkey) the health benefits I have seen...No Swelling ankles and feet, no water retention, My HAIR growing in the top, My Blood Pressure Normalized, and the internal organ changes I know have taken place...It's a Commitment just as normalizing My weight; it's a part of My Lifestyle Change, little changes here and there adds LIFE to My LIFE!  A few articles and sites below.

Be Well, Live Well

MAKE TODAY COUNT!

MAKE TODAY COUNT!

I LIVE TOTAL WELLNESS EACH DAY WITH PATIENCE AND KINDNESS

COURAGE - CONSTANCY - CONFIDENCE - COMMITMENT

I MUST Remember: Healthy Living is a Journey, Weight Loss is just a Flat Tire along the way! (It's NOT the Journey, but You're Not going any where unless it's Fixed!)

MAKE TODAY COUNT!

I feel Great Today.

I MUST always remember to follow My own advice...I'm a pretty good Life advisor, but sometimes I have to take a step back and "Sharpen the Tool" as Covey would say. I ALMOST got into the "mode" of being impatient with Myself; I am doing well but I wanted to SPEED the Process Up, and for Me that could have been doom. Anytime I try to speed up a natural process something usually goes wrong. I'm just thankful that I have developed enough good habits and the ability to Reflect that I caught Myself. My mantra is "Steady as She Goes...CONSTANCY" and believe Me, that's what Healthy Eating and Living is all about. I must remember that I am In It To WIN IT! This is not a diet, this IS My LIFE, it's NOT about being "Slim" at the expense of developing and ingraining good/healthy eating and exercise habits. Speeding the Process means that I am doing a short term fix for a long term problem, which means that down the line I would regain weight and ditch habits...meaning being obese and sick again; NOTHING is worth that...NOTHING!

Actually what happened was, on Saturday we went out for the evening and I looked really great...I wore new clothes that I bought that fit Me, even new shoes that felt great (even when I bought shoes that fit in the past, that "fat/puffy" top of the foot was always there, NOW, it's gone, not so much from wt loss as it is from reducing My sodium intake...My feet and ankles look normal, no puffiness from water retention!) ANYWAY, I looked great and felt great, got compliments...WELL I thought for a minute, let Me get even better, let Me do some drastic dieting so I can get the rest of this weight off and look even better. As I was planning that, My Habits kicked in and I began to reflect on My success in striving for Wellness...It has been a PROCESS, it seems slow but in reality it is pretty quick. In a year I have lost about 80 lbs. via good eating habits, and only a month ago I added exercise (cycling) which has improved My mobility, staminia and confidence. I am a detailed individual but I also have the ability to see the BIG Picture. If I hit a bump (no matter what it is)and trip or fall, just get back up, follow the Plan and the bump will eventually straighten out. Losing an AVERAGE of 1.5 lbs. per week means about 78 lbs. per year of wt loss...that's a LOT for someone who is doing it with eating right and exercise ONLY! That's MY BIG PICTURE...this is what I am looking at, that's My Vision for 12 months from now; NOW, doing the DAILY work are  the Details! One Day at a Time, developing good habits and a Great Lifestyle that goes along with that!

Confidence is a "Strange" thing that can make or break a person. I am a pretty confident person, but about a year ago I began to develop a phobia about driving. I have always loved to drive, when I was in Law School I used to drive from N.C. (was home) to School (Texas) several times a year and also all over the Country doing stuff...as adventurous young people will do. Of all things, developing a phobia about driving was just "nuts" to  Me, but it told Me something about where I was psycologically, emotionally, mentally and maybe even Spiritually. Well, I began to make daily affirmations and continued My Life...driving only out of necessity...THEN Low and Behold, the other day I looked up and the phobia is gone. I'm driving over bridges, experssways...like I used to! The affirmations are good, but this change came because of a New found Confidence in Myself, and that Confidence came from losing weight, living healthy, being healthy and seeing Myself as a WINNER! Making Healthy choices and finally Living what I believe has changed My Life, ALL for the Better. I had Confidence before, but I see Myself totally different NOW...I have made at least a 180 maybe more in My Life in the last 12 months. Yesterday I went to My GYN for My yearly exam...the office was all a buzz and the Nurses were congratulating Me on how well I looked...Saturday's outing and yesterday at the GYN office made something in Me finally click, I finally saw what everyone else saw, what My Partner and the scale have been telling Me for over a year now. I'm not finished with weight loss but 18 months from now I will go into Maintenance no matter what My weight is, and Living Wellness is a Life Long Mission. So I just must be kind and patient with Myself, STAY Constant, keep the BIG Picture in mind, work the Plan (details) and ease back and ENJOY the JOURNEY, My Journey to Living Total Wellness Each Day...One Step at a Time! Be Well, Live Well

MAKE TODAY COUNT!

MAKE TODAY COUNT!

MAKE TODAY COUNT!

I LIVE TOTAL WELLNESS EACH DAY WITH PATIENCE AND KINDNESS!

COURAGE - CONSTANCY - CONFIDENCE - COMMITMENT

I MUST Remember: Healthy Living is a Journey, Weight Loss is just a Flat Tire along the way! (It's NOT the Journey, but You're Not going any where unless it's Fixed!)

MAKE TODAY COUNT!

I feel really good today.

It's amazing what re-commitment will do for you! I accept the fact that The Journey to WELLNESS is Life long and that it IS a struggle. Am I up for that struggle for the rest of My Life?! HELL YES!!! I realize now, just like Living each day, I will have good days and bad days - ups and downs; but what I now accept is that I can handle it, no matter what and that The Journey to Wellness is LIFE, It's a Major Freeking part of MY LIFE! Weight Loss is a DESTINATION, I have a number in mind and when I get there or close...I deserve a pat on the back. BUT WELLNESS, Healthy Living, Maintaining Wt Loss via Healthy Eating IS Continual, It's THE JOURNEY! Also, because THIS IS My Great Challenge in LIFE...it Directs the Lens by which I see the rest of the World. If I ain't feeling good about Myself or feel self-conscious about how I look, Guess what, the World is going to look "fukked-up" to Me, and I am going to have some skewed perceptions about Myself and the world I live in.

Example: When I was in College and Law School, I was extremely popular, well liked and outgoing...I was happy, healthy, slim, intelligent, attractive. I perceived Myself as an up-and-comer, able to DO anything I set My mind to that was within My talents and abilities. Some years later, I gained a substaintial amount of weight...I became withdrawn, I did what was necessary to be good at My position but the "real" Me went inside of Myself, when I walked into a room now, I felt all eyes on Me, BUT NOT as before. Before I gained the weight when I walked in a room and people turned to look at Me, I saw smiles and it seemed as though people were looking to Me for answers or on occasions I had been taken for the "leader" of a corporation...people would even say, I don't know your name, but I know you are "somebody", I would stop to get gas and men would pass by and say, "hello, pretty lady." Some how when I gained weight, I lost My SWAGGER! I was just struggling to get from point A to point B, and I mean that literally. The physical toll of carrying around so much excess weight made Me TIRED, I did not have the extra to give, I was no longer light on My feet and My Body was taking a beating, as was My Spirit and Mind. I was so pre-occupied with My weight and declining physical condition that everything else meant nothing. But I did not havethe conviction to change it.

I'm THANKFUL NOW that I have been REVIVED! I have come back into RIGHT Focus. My Lens is clear and rightly directed. Wellness-Healthy Living-Weight Loss-and- Maintenance is My Great Challenge; I have taken it on with a New Attitude and New Perspective, I am SELF-Motivated and Driven,THIS IS MY JOURNEY and I am in it to WIN IT!

Be Well, Live Well

MAKE TODAY COUNT!

MAKE TODAY COUNT!

MAKE TODAY COUNT!

Habakkuk 2: And the LORD answered me, and said, Write the vision, and make it plain on tables, that s/he may run that reads it. 3. For the vision is yet for an appointed time, but at the end it shall speak, and not lie: though it tarry (may be slow in coming), wait for it; because it will surely come, it will not tarry (it will NOT be kept back!). (4/19/10 I can say that I am LIVING The Vision of My Physical Wellness Plan, each day I can see more and more of the Total Vision(TOTAL WELLNESS) for My Life)

Today, What I DO Is My Foundation, Tomorrow Is My Future: There is NO Tomorrow unless I SUCCEED TODAY! I LIVE Total Wellness Each Day With Patience and Kindness!

MY PHYSICAL WELLNESS PLAN

My Physical Wellness Goals:

1. To RELIGIOUSLY FOLLOW The Nutrition and Exercise Plan
2. To Maintain a Healthy, Energetic, Youthful , Enthusiastic Body and Lifestyle by Eating and Exercising Properly for Me, FOLLOWING MY PHYSICAL WELLNESS PLAN 
3. To FOLLOW Stage I; Allow My Body To Lose Weight At It’s Own Pace…Just Stay Patient and Constant!
4. To Maintain My Stabilized Weight For LIFE
5. To Limit or Eliminate all Harmful Eating and Drinking habits in My Life: Alcohol, Caffeine, Artificial Sweeteners, Sugar/HFCS, Sodas, High Salt, Excessive High Carbs…

Nutrition and Exercise

THE RULE BOOK

I.                    SOUTH BEACH PLAN-LOW GLYCEMIC CARBS and WHOLE FOODS; Make Time to Prepare Whole Foods! Less Processed Meats, Veggies and Fruits. Example: USE rotisserie chicken instead of deli turkey to make sandwiches; Whole Wheat Pastas, Brown Rice, Whole Oats for Oatmeal. (USE GLYCEMIC INDEX for ACCEPTABLE CARBS and FRUITS!) Limit Fruit to 3 Times Per Week Max.

II.                  SUPER FOODS: MUST Put as Much in Diet as Possible = Apples, Broccoli, Carrots, Green Tea, Olive Oil (Don’t fry or cook with Olive Oil Over 200 degrees), Spinach, Salmon, Almonds, Tomatoes (BAD for Inflammation/Arthritis).

III.                ANTI-INFLAMMATORIES: Oatmeal (Cook Type), Garlic, Pineapple, Ginger, Cherries, Onions, Apple Cider Vinegar (Organic/Raw) on an Empty Stomach (also good to Lower Blood Pressure, 1T in the morning!)

IV.                INFLAMMATORIES/CAUSE ARTHRITIS PAIN (LIMIT): SUGAR, WHITE CARBS, TOMATOES, ALL POTATOES, EGG PLANT, ALL PEPPERS, CHYENNE, PAPRIKA, PIMENTOS, WHITE FLOUR.

V.                  Deep Fried Foods ONLY if Caloric Intake allows, Max ONCE Per Week

VI.                Reduce Artificial Sweetener Intake: Drink Water, Real Fruit Juice, Teas; Choose real sweeteners like Stevia/Truvia…

VII.              Use Olive Oil to Cook and Make Dressings (Use Apple Cider Vinegar, Honey and/or Seasonings to make Dressings)

VIII.            Red Meat, Never More than Twice Per Month!

IX.                Alcohol Max Consumption of 2 Drinks Per Week(Liquor-3 oz, Beer-2/12 oz, Wine-2/5oz Glasses

X.                  USE Scales, Measuring Cups, Portion Bowls… to determine amounts and calories so I can get used to how much a TRUE Portion IS!!!

XI.          Weigh of Every Monday, except if Special Occasion is on Fri, Sat or Sun( then weigh in on that Fri); Weighing-In on Monday makes Me Accountable for Week End Eating!

***Take NOTHING For Granted, CHERRISH EVERYTHING…Every Pound Loss, Every Laugh, Every Smile, Every Day that I Follow My Wellness Plan, Ever Day that I Live!

I MUST be Steady and Constant in My Food Intake. I MUST NOT Go Into Extremes; Extremes Trigger Eating Binges. Plan Special Occasions/Events and Meals

I.                  Eating Habit Change – ( I MUST Change To LIVE) For the Next 1800 Months -April 3, 2012

·         South Beach Eating Plan – LOW GLYCEMIC

·         Caloric Intake Per Day – 1200

·         FOLLOW THE RULE BOOK ABOVE!!!

·         May save calories through the week for use in a SPECIALLY Planned Occasion; Max Twice Per Month

                                                  i.      NEVER eat over 2000 Calories in one day and it must be a Planned Occasion, and only once a week

·         MUST Plan WEEKLY and DAILY Meals: Purchase Grocery based on Weekly Meal Menus; Place Daily Meals and Exercise on MyFitnessPal and FitDay Each day!

·         Eat at Least 2 Meals and Maybe 1 Snack Per day, or 3 Meals; Last Meal NEVER over 800 Cal Unless a Planned Occasion

                                                  i.      NO Eating after 8 PM

II.               EXERCISE (All Movement Is Exercise but this is My Minimum)

·        Cycle = 75 Minutes Per Week, 15 Minutes Per Week Day MINIMUM

·        Complete Stretch 3 Days Per Week; Leg Stretch Every Day

III.             WEIGHT STABILIZATION

·        Once I have reached April 3, 2012, Weigh-In, This Weight is My Life Time Maintenance Weight! Increase my caloric intake by 100 calories EVERY 2 Weeks Until I reach a maximum of 1600 Calories to see where My weight stabilizes (Stops Losing and Gaining Weight); If I stop losing weight  and don’t gain, then this is My natural weight and caloric intake. If I continue to Lose Weight at 1600 Calories and My Exercise, allow it to continue until I get to 175 lbs if It Be SO! There After…ADD 100 Calories Every 4 Weeks Until My Weight Stabilizes. When My Weight Stabilizes at a Particular Caloric Intake and with Typical Exercise Routine for 8 FULL Weeks THEN Go To Maintenance.

·         Exercise: Continue Exercise Plan in Stage I. This is the Minimum of daily exercise; continue enjoyed activities.

IV.  MAINTENANCE (After Weight Has Stabilized)

·         The Rule Book Above ALWAYS Applies To My NEW LIFESTYLE!

·         If Stabilization Caloric Intake is 1400+ calories with Exercise, then break Meals into 2 meals and a snack or 3 meals

§  My Evening meal should be between 800-1000 Calories, and (I DO NOT Want My Stomach To Stretch Back!!!)

§  An Early meal must NOT Exceed 400 Calories

§  A Snack must NOT Exceed 200 Calories

·         I should Eat Before 8 PM (Unless Planned Ocassion)

·         LOW GLYCEMIC HIGH Carb Intake Should NOT Exceed 4 Servings Per Day (Breads, Pastas, Rice, Corn Products, Wheat Products)

·         I DO NOT want My Caloric Intake to Ever Exceed 1800 Calories Per Day as My Normal Intake!!!

·         EXERCISE Routine and Activities (Per Stage I)... Do Things That I Enjoy and Can Do as I age but Will Help Me Stay Active!)