How Can Integrative Medicine Make You Healthier?

When you live with an illness, any illness, you immediately look for ways to feel better. If you have a headache you take an aspirin. If you have high cholesterol you take a statin. But sometimes there aren’t simple solutions to alleviate your symptoms.

What do you do when you're desperate to step outside the box of conventional medicine to feel better?

One doctor in Colorado has been guiding patients to jump outside that box for years. His name is Dr. Allen Bowling and he's an internationally renowned neurologist and MS specialist.

He's also a leading authority on complementary and alternative medicine (CAM) as applied to Multiple Sclerosis.

Photo Credit: NeurologyCare.net

Dr. Bowling entered my radar years ago when I was newly diagnosed and looking for ways to live healthier. The diets I found at the time fell short of what I was looking for. Roy Swank touted his extremely low in saturated fat diet and John McDougall offered a fad diet.

They weren’t for me.

I knew I didn’t want to rely solely on solumedrol (the only option at the time) whenever I had a flareup. I wondered if diet, exercise and a holistic health approach combined with traditional medicine would provide a healthier way of life.

Loyal readers know I became a follower of Dr. Andrew Weil's advice soon after my diagnosis. Weil is the (now) celebrity doctor who focuses on holistic health and integrative medicine. I clung to him in the beginning of my MS journey.

But I needed more answers. That's when I discovered Allen Bowling.

At the recent Consortium of Multiple Sclerosis Center's annual meeting I had an opportunity to attend a symposium focusing on lifestyle factors where Dr. Bowling presented his topic “Expanding the MS Toolkit: Integrating Lifestyle Factors and Unconventional Medicine Into MS Clinical Care.” It fascinated me.

It’s a subject Dr. Bowling is passionate about.Thank goodness for all of us.

Bowling’s newest book “Optimal Health with Multiple Sclerosis: A Guide to Integrating Lifestyle, Alternative, and Conventional Medicine” synthesizes his decades of important research, writing and caring about the MS community. I use it as a guide for healthy living.

For those living with MS - and even for those without - it's a reference book you can depend on time and time again. It is a bible for better health.

(NOTE: I love that one of my heroes, Dr. Oliver Sacks, highly recommended Dr. Bowling’s book. "This book is full of wise and balanced information. It provides a valuable service to patient and health care provider alike."--Dr. Oliver Sacks, author of Awakenings)

Dr. Bowling was kind enough to answer a few questions of interest for anyone searching for a healthier way of life. If you're looking for the key to mind, body and spirit working in harmony Dr. Bowling can help you open that door.

How did you first become interested in integrative medicine? When did you decide to share your interest with the MS community?

I first became interested in integrative medicine when I went into practice 20 years ago and realized that most of my patients were interested in this type of approach, yet I had received no education and training in this approach. Once I collected a small amount of evidence-based information in this area (a few months of work 20 years ago), I began writing and speaking on the topic. I also began to incorporate it into my clinical practice.

What was the first concept that caught your eye to learn more about integrative medicine?

What caught my eye about this approach (and was actually quite shocking!) is that this approach actually leads to a higher quality of care but it is not the standard of care. It provides a higher quality of care because it includes conventional medicine, addresses lifestyle factors that may prevent many diseases and may be beneficial for MS and many other conditions, and provides evidence-based information about “alternative” approaches.

Were you influenced by anyone’s work in integrative medicine to help you make the decision to go in that direction?

Early in my work, there were very few professionals who were truly using an evidence-based approach in this area—most of the information that was available was excessively negative or positive and did not include much evidence. In the 1990s, I was influenced by the work of Dr Edzard Ernst in the United Kingdom. My patients generally did not find either of these extreme, non-evidence-based approaches helpful—they wanted the “real deal” information without spin and without sugar-coating.

How do you explain integrative medicine to patients and why they’d benefit from incorporating it into their own lives?

I explain to patients that there is evidence that conventional MS medications have benefit for modifying MS disease course and treating MS symptoms, but there is also evidence that exercise, diet, emotional health, tobacco use, alcohol, and other medical conditions have important effects on MS and general health and therefore MUST be incorporated into the treatment plan.

In your experience does any one “type” of MS benefit more from integrative medicine than another?

I think all types of MS may benefit from this approach. In the specific case of progressive MS, for which many feel the treatment options are limited, I would argue that there are many therapies, especially integrative, that are available and should be used.

What has been the biggest game changer in the way patients view integrative medicine?

I think the biggest game changer is that people with MS and professionals are more open to this approach and also that more and more evidence is available to support the use of these approaches in a safe and effective manner.

What diet(s) do you suggest for the MS community?

I doubt there will ever be one best diet for MS—I think we may find one diet that’s the worst for MS…the standard American diet. For diet, I recommend:

A generally healthy diet—in keeping with Michael Pollan’s quotation, “Eat food. Not too much. Mostly plants.” Specific diets that are consistent with this include DASH, MIND, TLC, Weight Watchers, and vegetarian.
Consider Vitamin D and B12 supplements if blood levels of these nutrients are low.
Avoid or cautiously use most supplements---there are more than 200 supplements that raise concern for people with MS.
Limit calorie intake so as to maintain a healthy body weight.

How much exercise do you recommend to patients?

For exercise, I also think that it is unlikely we will ever find the one best program for people with MS. What I recommend is a personalized program that is enjoyable and generally has these features:

3-4 sessions per week with each session lasting 30-60 minutes.
2:1 ratio of aerobic:conditioning.
Balance, stretching, and some type of relaxation during or at the end of exercise is fun!
For people with any type of disability, the exercise program should be put together in conjunction with a physical therapist.

Please explain your integrative model in MS and the new paradigm in MS care.

The new paradigm of care that I discuss is this integrative model applied to MS. I discuss in detail in my recent book, Optimal Health with MS. This approach utilizes conventional medicine as well as unconventional medicine and lifestyle approaches to treat MS but also to treat other medical conditions and maintain whole body health. This approach has seven steps:

Disease-modifying medication
Symptomatic treatment—with conventional, unconventional, and lifestyle medicine
Exercise
Diet
Personal and social well-being
Tobacco and alcohol use
Treatment and prevention of other medical conditions

What are your thoughts on medical marijuana for MS patients?

I think marijuana use needs to be thought through carefully for people with MS. As with any drug, one should weigh the risks and benefits of marijuana. There are multiple studies in MS that show that marijuana products may improve pain and one’s sense of muscle stiffness (spasticity). Unfortunately, the products that have been used in these studies are not available in the US—this leads to a challenge with relating these studies to day-to-day practice with products that are available in the US. Marijuana may interact with prescription medications and has possible adverse effects, such as addiction, motor vehicle accidents, dizziness, impaired balance.

Tell us what you’re currently working on.

My current focus is on how to truly use an integrative approach in day-to-day clinical care for those with MS. That is a large and complex task. As a clinician, this requires a true “mindshift” and a significant fund of knowledge and clinical experience. There is also a logistical challenge to provide this type of care within the confines of the US healthcare system.

Here's a bit more about Dr. Bowling’s book from the Yale School of Medicine's website:

When he returned to his native Colorado 20 years ago to treat people with multiple sclerosis, Allen C. Bowling, M.D. ’88, Ph.D. ’88, believed he was well prepared. After earning a medical degree and a doctorate in pharmacology at Yale, he completed his neurology residency at the University of California, San Francisco, and spent three years as a fellow at Harvard.

“I was thinking, ‘Wow! I have such a great toolbox for doing clinical practice at a high level.’ ” Before long, however, Bowling recognized gaps in his knowledge. “There’s so much I don’t know, so much I didn’t get, in more than a decade of training.”

This realization grew out of the nature of multiple sclerosis (MS): this disease of the central nervous system is incurable and unpredictable and causes a constellation of symptoms. Although his patients generally took conventional medications for MS, Bowling discovered that most were interested in how such lifestyle issues as diet and exercise affect the disease. More than half pursued strategies not dreamed of in the medical school curriculum: reflexology, removal of dental fillings, marijuana, magnets, pressurized oxygen, and prayer. However, at that time, there were not any reliable sources of MS-specific information in these areas.

“I realized that the quality of MS care could be improved by providing objective information about the safety and efficacy of these lifestyle and unconventional approaches to people with MS and also to health professionals.

Click here to read the rest of this article.

For more information on lifestyle and unconventional therapies take a look at Dr. Bowling’s website, Neurology Care.

It's Time To Get Back On Track With Wellness

It’s been quite a year at the Chester House. I’m not going to go into any lengthy, boring details but we’ve weathered quite a few storms since January. Yet through it all I feel grateful that it’s brought my family closer together.

The bad news is it derailed any exercise routine I had and gave me an "excuse" to do some emotional eating. That is not a healthy combination.

This was me before the first time I began Jenny. I still hate scales.

I never step on the scale. Ever. Except under complete duress at the doctor’s office when the nurses force me to step on, kicking and screaming all the way. Then they roll their eyes after hearing (for what is probably the millionth time that day) why a woman hates being weighed.

I don’t bother taking off my shoes, earrings, rings, coat, sweater or socks to squeeze extra ounces off my body. What's the point?

I can feel I'm gaining weight by the way my clothes fit. If I can’t breathe with my blue jeans on, or the buttons on my preppy buttoned-down blouse doesn't close properly I know I’m in trouble.

Re-enter Jenny Craig.

When I called my friends at Jenny there were no questions asked. No comments about gaining weight or falling off the wagon. Their focus is on wellness and feeling good about yourself. And I quite agree.

The Jenny Craig consultants are wonderful.

So I’m taking control of my health by jumping back into Jenny Craig. It's my wellness gift to myself.

Jenny Craig offers nearly 100 premium food choices to help us lose weight, and they're properly portioned and nutritious by balancing protein, carbohydrates, fiber and healthy fats.

They’re also delicious. They really are. When I wasn’t on the plan I craved their triple chocolate cheesecake. They're amazing!

I love the attention you get at the weekly Jenny one-on-one consultations. All of my questions are answered, and the professional advice I receive from my consultant helps me lose weight by offering tips and tricks to stay on course and also ideas on making time to fit in exercise.

I’m excited to be getting back on track and more than ready to feel and look better.

Here we go!

DISCLOSURE: I was provided a free trial program and discount on the Jenny Craig meals. As always all opinions expressed here are entirely my own.

Offer: Join today & get $50 off* Jenny Craig’s Best Program + $50 in food savings**
Disclaimer:
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Can You Feel Better On A Gluten-Free Diet? Take Notes Jennifer Lawrence

A few weeks ago I stopped following The Jenny Craig program. Since then I’ve been on a quest to find a “way of life” meal plan to follow. It was easy to follow their program. Five minutes before it was time to eat, I’d pop an entrée into the microwave, make a side dish and BAM! My delicious meal was ready to eat.

Now I have to carefully plan my meals, and since I don’t like to cook this is not an easy task. I want to lose a few more pounds, and I'd like to depend on the food I eat to help me feel better, stronger and more energized.

Doesn’t everyone?

So I turned to some trusted friends who are as health-conscious as they are smart. Their advice began a fascinating discussion that clearly begged to be written about.

For some time now I’ve been thinking about the role gluten plays in our diet, and whether I should eliminate it from mine. I heard many anecdotal stories about people feeling healthier without gluten, a protein composite found in wheat and related grains, rye and barley.

Despite what Jennifer Lawrence recently said about gluten-free diets being the "new, cool eating disorder" friends living with an autoimmune disease have told me remarkable stories about getting off medications, or regaining the ability to run or walk while living gluten-free. These are amazing stories that I can’t ignore.

Can you?

Most people think gluten-free diets are only for people with celiac disease, but that simply isn’t true. There is such as thing as “non-celiac gluten sensitivity”; people who don’t test positive for celiac disease yet share the same sensitivities to gluten.

As if that wasn’t bad enough, they have reactions that may include headaches, fogginess, joint pain, and numbness. (You can read more about non-celiac gluten sensitivity at The National Foundation for Celiac Awareness website.)

Ten years ago I tried eliminating gluten from my diet at the suggestion of my neurologist. I’ve always battled headaches and they were getting worse. But finding gluten-free products wasn’t easy

Today? They are available everywhere, from health food stores to supermarkets to big chain stores like Target.

I decided to reach out to fellow blogger Kim Austin whose blog, MS Diet for Women, focuses on helping women feel better by using a combination of eating right, exercising and practicing stress reduction. I asked her to guide me on my diet journey. My first assigned task?

“Cut out all gluten, dairy, sugar and meat. Eat a lot of vegetables, fruits, fish and nuts. Drink a large glass of water 15 minutes before each meal.”

Yikes!

I’m preparing myself for my first coaching and motivational session with Kim. I'm going to test these new waters to see if this “diet” (one followed by MANY people in the MS and autoimmune community) helps me feel better and lose more weight.

I’m a little anxious about this next step. I’ve had a lifelong battle with my weight, and as I age I find my MS kicking in a bit more. I'll give this a try and see how I do.

Wish me luck!

Have you ever been on a diet that helped you feel better?

Boomers: Eating Healthier Than The TV Dinners And Tang We Grew Up On

There are words in today's vernacular that we never heard growing up. Words such as:

Cholesterol
Trans fats
High fructose corn syrup
Vegan
High fiber diet
Low carbohydrate diet

Chicory Coconut Mango Salad

For most boomers, our childhood cupboards were filled with the typical foods of the 1960's:

Velveeta "cheese"
Frozen vegetables
Lay's perfectly shaped potato chips in a can
Swanson's frozen TV dinners
Cap'n Crunch cereal
Tang instant breakfast drink
Devil Dogs, Ring Dings, Yodels or Twinkies.

I grew up in a house with a German born father who enjoyed German meats, or wurst, such as knackwurst, bratwurst and also a good salami. On occasion we'd have salami and egg omelettes for breakfast. Don't get me wrong: I enjoyed every bite of them.

Are your arteries clogging by thinking about this? Thankfully times have changed.

Today, we're more aware of the importance of eating healthy, reading food labels, eating in moderation and staying away from foods high in fat, cholesterol, sodium or carbohydrates. We shun high fructose corn syrup after learning about its danger. We limit or cut out white flour and sugar completely, and use extra-virgin olive or canola oil in our cooking.

We grew up relying on comfort food to make us "feel better" during times of stress. Had a bad date? A quart of Ben and Jerry's will make you feel better. Bad grade on a midterm? A bag of M&M's will melt your troubles away. (Okay, sometimes I still do that!)

Are you a master at talking yourself out of sticking to any diet plan?

"It's only one bowl of pasta, and I promise to be good tomorrow."

"There's only one piece of bread left so I might as well eat it."

"I had a bad day and deserve this bar of chocolate/ice cream/bagel/fill-in-the-blank."

"I haven't had this in months. This one time won't kill me."

But wait! Hold on. These are the eating patterns that led to my clothes not fitting and feeling less than healthy. As the numbers on the scale were creeping up, my self-esteem was plummeting. I began hating the way I looked and felt.

I needed to make a change. When the people at Jenny Craig approved my request to be a part of their blogging program, I was more than thrilled. I saw this as a chance to recapture my former self by taking back control of what I eat, of feeling emotionally and physically better. Their meal plan, along with eating plenty of fresh fruits and vegetables, drinking a lot of water and finding time for daily exercise, began my new chapter of feeling better about myself.

I'm on my way back...to me. And it feels good to start feeling good about myself again.

As my Jenny consultant says, it's not the number on the scale that matters but the way you feel about yourself that does. Those are wise words for us all to live by.

*I received a free month on the Jenny Craig program and a discount on food for this review. There was no compensation. All opinions are solely my own. NOTE: Clients following the Jenny Craig program lose, on average, 1 -2 lbs. per week.

Emotional Eating: I'll Have A Bowl Of Pasta With A Side Order Of Ice Cream, Please

Comfort food (noun): Food that provides consolation or a feeling of well-being, typically any with a high sugar or other carbohydrate content and associated with childhood or home cooking. (Source: Google)

Do you have a favorite comfort food that you lean on in times of stress?

Do you make a big bowl of pasta?

Or sit yourself down with a delicious bowl (or two) of ice cream?

Or do you want something salty like potato chips?

Most people have a favorite food they think will help them feel better for awhile. Food will ease our stress, and every bite will melt away our problems.

That is emotional eating.

Finally, I'm in a groove of eating healthier, learning new ways to deal with stress other than relying on comfort food. I don’t want to slide backward into the pounds I worked very - VERY - hard to take off. (And it is hard work. Every single ounce of it!)

There's so much in our lives that's not in our control. We all would love to have something that is.

So I’m working hard on fighting my urge to reach for comfort food during times of crisis. It's not always easy. I’m filling my plate with more vegetables, eating more fruit (I love summer fruit and will miss nectarines and peaches), eat at regular intervals (including healthy snacks to keep me from feeling hungry between meals) and drink more water.

According to an article in WebMD, Jane Jakubczak, a registered dietitian at The University of Maryland says that emotions trigger eating instead of the physical symptom of hunger initiating it.

Jakubczak goes on to say that 75% of overeating is caused by emotions.

Wow, that’s a lot of overeating.

I’d be lying if I said I didn’t crave what my husband and son eat at dinner. The aromatic smell coming from their plates – heck, from the oven – are enough to set my palate in motion. I’ve had bites of their meals and they do taste delicious! And while those bites taste good, I’m also happy to go back to my own delicious meal.

My nightly dessert: Jenny Craig Triple Chocolate Cheesecake. Photo Credit: Jenny Craig

Being on Jenny Craig has allowed me to learn better eating habits, and there's a lot of comfort in that!

What is your favorite comfort food?

Six Tips That Have Helped Me Stick To My Weight Loss Plan

There are some people who crave the sweetness of a carrot or the purity of a sweet potato They look longingly at a colorful plate of freshly roasted vegetables, then dig in and slowly chew each morsel as if it they had reached Nirvana.

As much as I ~~love~~ enjoy a good carrot or sweet potato, my Nirvana always lands somewhere between Pasta Paradise and the Kingdom of Chocolate.

During midlife, I need to take my eating habits more seriously. I can't give into every craving, promising to cut calories one day to make up for the extra ones I devoured the day before. I gain weight easily, and it doesn't always land where it used to.

Now that I'm on a quest to lose weight I need to have a set eating routine. I've learned that this works best for me when trying to lose weight.

Of course I tweak my routine so I won't get bored. I love food, and if you eat the same thing every day you'd feel food deprived.

If you're like me, you'd begin to "cheat" and justify how you just "want a little taste." The little taste grows into bigger tastes and so on and so forth until BINGO! You're off your diet plan.

Believe me, I know what I'm talking about...

Over the years, with all of the diets and wellness plans I've been on, I've learned a lot about what does and doesn't work for me. What I've learned is that planning my meals in advance works. Knowing what I'm going to have for breakfast, lunch and dinner allows me to have more control over what I'm going to put into my mouth.

Here are a few tips for you that I've found helpful:

Portions - Growing up the food on my plate covered the entire plate. Now if my plate is fuller it's because the portion of vegetables are larger than the protein and carbohydrates.
Snacks - I eat healthier, lower calorie and more nutritious snacks. I fill up on raw vegetables that I pre-cut and store in the refrigerator. I love organic Pink Lady apples and keep a supply on hand whenever I can find them (usually at Trader Joe's.)
Water - I try to drink 64 ounces of water a day. Water is not only good for your kidneys, but also increases energy, promotes weight loss, flushes out toxins, improves skin complexion, maintains regularity, boosts the immune system and hydrates your whole system.
Schedule - I try to eat my meals at the same time every day. I find this works best for me by eating breakfast, lunch and dinner at regular intervals.
Goals - I set short range goals of losing weight. Doing this gives me frequent successes which helps me stick to my ultimate goal.
Support - My husband and son have been extremely supportive and helpful. This is very important when you're trying to lose weight. Being surrounded by people who love and care about you goes a long way toward helping you reach your goals.

What have you found helpful in reaching your wellness goals?

How To Lose Weight During Midlife: One Pound At A Time

“She threw back her head with a laugh that made her chins ripple like little waves.” ~Edith Wharton, The Age of Innocence

As I forge ahead on the Jenny Craig program, I've become more mindful of what I eat, trying to keep my eye on the prize of feeling and looking better.

The phrase "lift and separate" takes on a whole new meaning during midlife.

In midlife it's not as easy to lose weight as it used to be. Our metabolism has changed, and being in menopause doesn't help. I can't simply cut back on the calories and poof - the pounds magically disappear.

No, no, no.

Now that gravity has taken over, it's not uncommon for my friends and I to discuss exactly what is, ungraciously, happening to our bodies.

Boobs somehow need to be picked up off the floor with wired four-hook contraptions that promise to lift and separate, while minimizing any "back fat." (Ew)

Extra fat appears around our midriff, mimicking someone who's had one too many beers.

You can no longer see your toes.

Today there are some not-so- lovely new names for extra fat that are enough to make you want to lose weight:

Jiggly fat, turkey twaddle, chubette, fattux, chunky, fatass.

You get the idea.

Every single pound - every single ounce - is a battle to lose.

Smokey and Jenny Craig and Eating Weight

Who's that sitting in my chair? Smokey is dreaming of Jenny Craig's Chicken Fajitas!

I'd love to, once again, be able to get dressed without the need to check and re-check the mirror to decide whether or not I look good in an outfit.

I gave up trying to ask my husband what he thinks. He's learned over the years that answering my questions are a lose-lose battle.

"Honey, do I look alright in this outfit? Do you think my butt looks too big?"

"No, your butt looks the same."

"What is that supposed to mean?"

"Nothing. I'm just answering your question."

"I don't think so. You said my butt looks the same. I saw the look in your eyes. I heard that inflection in your voice. You think my butt is too big."

"What are you talking about?"

Fade out. (It gets ugly.)

Losing weight takes more effort these days than it used to, so I'm reverting back to some old tricks I learned a long time ago.

I took out a few photos that I like of myself to remind me how I want to look again.
I've made a pact with myself not to buy new clothes until I feel more comfortable with my weight.
Every time I walk on the treadmill or outdoors I write it down, and tally up the miles I've walked at the end of the week. (I used to mark it on a map, making pretend I was walking down south. I think I got as far as Baltimore..)
I remind myself that I'll soon have my yearly physical, and how good I'll feel when I don't mind stepping on the scale.

I hope these tricks work for me, because feeling healthier is the ultimate goal. In the new year, it's the best gift I can give to myself.

Are you following any new healthy regimens this year?

*I received a free month on the Jenny Craig program and a discount on their food for this review. There was no monetary compensation. All opinions are solely my own. NOTE: Clients following the Jenny Craig program lose, on average, 1 -2 lbs. per week.

During Midlife Exercising Is Even More Crucial For A Healthy Weight Loss

There are many reasons why I enjoy being a woman in my fifties. The freedom to be myself and the ability to chase the rainbow of my passions are the first two reasons that come to mind.

But trying to lose weight? That is not one of them. Why? Because nowadays it’s harder to take the weight off than it used to be.

When I was in my twenties or thirties and needed to lose a few pounds, I’d watch what I ate and burn up calories at the gym. The weight came flying off.

Now? It’s a ~~hard~~ s---l---o---w process.

I have to admit a big part of the reason the weight is coming off slower than I'd like it to is my own fault. I am not getting any exercise. These days it’s harder for me to get the exercise I need, and my job as a writer doesn't make it any easier.

Sitting in front of my laptop for long periods of time is not healthy.

Yes, I know. I have MS. For me that means I can’t run or walk fast or far, and my balance is shaky at best. I also have a frozen shoulder that, even after 8 months, is still very painful and limits my physical activities.

Those are all excuses. Because despite my disability I still have many abilities, and those are the ones I need to focus on and use if I want to keep losing weight and, in turn, feel healthier.

Tools from Jenny Craig to help me get active

Leslie, my Jenny consultant, and I discussed how I could become more active. Walking seems to be the best option, so we decided I need a pedometer and begin a walking program to try and reach those golden 10,000 steps a day.

In the meantime I still have Jenny Craig in my corner. Not only with my weekly consults, but also with their delicious cuisine. This week their newest meal of Pizza Bites was not only delicious, but I also loved that there were three individual pieces. It felt good to know that after I finished one piece there were two more waiting for me!

Jenny Craig has made it easy to stay in control of my diet while learning new ways to become a healthier me.

So I’m ready for another week of Jenny Craig, and although I have a few social engagements, I feel confident that my week will be a healthier one because I'm stepping up my exercise routine and putting what I’ve learned at Jenny to work.

Oh, I almost forgot to tell you. I lost another pound last week!

What healthy changes have you made for yourself lately?

*I received a free month and discounted food on the Jenny Craig program for this review. There was no compensation. All opinions are solely my own. NOTE: Clients following the Jenny Craig program lose, on average, 1 -2 lbs. per week.

Now That The Holidays Are Over, Was I Crazy To Start A Diet Before They Began? The Battle Of Cookies, Carbs And Carrots

Saturday was the big day. The day I looked forward to with equal parts of dread and excitement.

Sage advice from Jenny Craig

Saturday was weigh-in day.

It was the first time I’d step on the scale now that the holidays were finally over. The time when the moment of truth had arrived to find out whether the combination of celebrating the holidays, battling stress and journaling my daily menus would affect my weight loss one way or the other.

The holidays were admittedly a diet struggle for me, with a daily battle between cookies, carbs and carrots.

Our New Year’s Eve plan was a low-key one, with an early dinner and a movie. Although our plan was simple, it was fraught with delectable temptations to celebrate the incoming year with mouthwatering food.

I was tempted to throw my recent Jenny success out the window, and replace it with an order of a pulled pork sandwich, a side of cole slaw and some freshly baked cornbread.

I could almost taste the extra calories and fat. But when it was my turn to order dinner, it was like an out-of-body experience when I heard these words come out of my mouth:

“I’ll have the roast chicken special with a side of broccoli and some roasted potatoes, please.”

Success! Not only was my dinner delicious, but I felt satisfied after eating only half of the large portion.

When I finally stepped onto the scale, I had no idea what the outcome would be.

Before I did, I took a moment to be quietly mindful of how I felt at that moment. I inwardly told myself that no matter what the outcome was, I was proud of the steps I was taking to become healthier.

My Jenny Craig Consultant always encourages me to think about healthy eating and not dieting

Leslie, my Jenny Craig Consultant, placed a paper towel on the scale and I took a deep breath.

May I have the envelope, please? Drumroll…

I lost another pound!

Okay, so one pound may not sound like a lot to you, but I was ecstatic. It was the first time in years I didn’t gain weight during the holidays.

With the help of Jenny Craig, I have now lost several pounds. My pants fit more comfortably and I began to feel proud of myself.

That was the whole point of joining Jenny Craig. To feel better physically and emotionally.

Leslie was so proud of me. Her face was beaming as she reiterated that losing weight slowly was the healthiest way to lose.

We talked about my dinner out that night, and created a game plan of eating at a Thai restaurant.

"Don’t go to a restaurant hungry." "Eat a salad or soup before you leave." "Order lots of vegetables." "Watch your portions."

These Jenny Craig booklets offer inspiration and guidance

The Jenny Craig entrees are delicious, but it’s nice to know I can continue my social life of dining out with friends without having to compromise my Jenny Craig success.

Was I crazy to start a diet over the holidays? No!

*I received a free month on the Jenny Craig program for this review. There was no compensation. All opinions are solely my own. NOTE: Clients following the Jenny Craig program lose, on average, 1 -2 lbs. per week.

How Jenny Craig Helped Me On Christmas Day

The Jenny Craig program has been good for me after my first two weeks. I’ve already lost a few pounds by eating their pre-planned meals, listening to the advice of my consultant and beginning a mindful approach toward eating.

But last week's question, “Am I crazy to start a diet before the holidays?” still looms large for me. In our family, December 25 is a double whammy – Herbmas (Dad’s 86^th birthday) and Christmas.

This day was going to be a challenge.

It all started out fine. I ate my Jenny breakfast along with a small apple, coffee and several glasses of water to fill me up. I worked out a healthy eating plan, in my mind, before we left for our party because I knew there would be lots of tempting food that might derail my diet.

Jenny Craig's Breakfast Scramble
Photo: jennycraig.com

My goals of weight loss and feeling healthy are important to me, and I wanted to be mindful of those goals.

We left for the party, and when we arrived at my brother’s house there was food as far as the eye could see. Not only were we going to be treated to delicacies such as smoked salmon, whitefish and fresh bagels, but also to his girlfriend’s luscious-looking ham.

The table was set for 18 guests, and every inch of it was covered with some holiday delicacy just begging to be eaten.

It was going to be a true test of my willpower. When it comes to food, willpower hasn’t always been my forte.

I was glad I arrived somewhat satisfied, and avoided doing what I usually do. Grabbing pieces of this food or that and sticking them into my mouth “for just a little taste.”

Those little tastes always add up to a higher daily caloric intake than I should have. I want to keep the pounds I’d taken off….off!

When it was time to sit down and eat, I followed what I planned out that morning. I put a pile of vegetables on my plate, along with half a plain bagel, a piece of lox and a smidgeon of whitefish. (They are fish - okay a bit saltier than I should have- but they are healthy Omega's right?)

Then it was time for dessert. Uh oh.

The fruit salad my husband prepared looked tiny (and lonely) compared to all of the other desserts being offered.

Being a chocoholic, this part of the meal was going to be my most difficult battle.

I tried to repeat to myself that later I’d have my delicious Jenny Craig Triple Chocolate Cheesecake to look forward to, making Friday’s weigh-in a happy time for me.

When the desserts were cleared, I felt proud of myself that I skipped dessert. But I still felt hungry.

When my nephew sat down next to me eating a plate of bagel chips, they looked yummy. So what did I do? I got my own small plate, thinking what harm could come from eating them?

After eating the last one, I wondered if I should have opted for more fruit salad instead.

Being on a weight loss plan is not only about losing weight, but it's also about being mindful of what you are eating. That includes knowing how to stay full by making smart food choices instead of filling up on empty calories.

When I go to my Jenny appointment tomorrow, I will thank my consultant for her sound advice, discuss the challenges I faced during the week, and plan the week ahead with her, including New Year’s Eve and New Year’s Day.

Losing weight and feeling healthy are two goals I’m serious about. So was I crazy to start a diet over the holidays? I'll keep you posted!

*I received a free month on the Jenny Craig program and food products. There was no compensation. All opinions are solely my own. NOTE: Members following the Jenny Craig program lose, on average, 1 -2 lbs. per week.

Healthy Living: How A Movie And A Juicer Started My Journey

"I'm up in the spotlight, oh does it feel right
The altitude seems to really get to me.
I'm up on the tightwire linked by life and the funeral pyre
Putting on a show for you to see." ~Leon Russell

The life of a blogger is a bit like walking a tightrope. You can choose to balance your steps toward safety, or you can take a leap of faith and blindly jump off the rope while praying you land safely.

I’ve decided to throw caution to the wind by jumping off the rope. I hope I land safely on my feet after writing about the one subject I never discuss: my weight.

I’ve never been thin or obese, yet I’ve never been comfortable with the way I look, whether I weighed 125 or 175 pounds. It's a matter of my perception; how I view myself and not necessarily how others view me.

I'm not looking to be on the cover of MORE magazine. I don't need to look like Christie Brinkley or Marisa Tomei. I'm enjoying the new career I've cultivated during the Second Chapter of my life. I simply want to be comfortable with how I look and feel.

I’ve always had a hate-hate relationship with dieting. I love all kinds of food; dieting has always meant the need to cut back on the love.

"The biggest seller is cookbooks and the second is diet books—how not to eat what you've just learned how to cook." ~Andy Rooney

Today I’m not looking for a diet. I’m looking for a new way of life.

My family’s genetics scares the hell out of me. That fear is the driving force behind waging an all-out war against gaining weight. It’s an uphill battle, and I’m determined to win the war.

Today I stand before you at 54 years old, going through menopause and living with Multiple Sclerosis. These two factors are enormous obstacles in my quest for better health.

"When we lose twenty pounds..we may be losing the twenty best pounds we have! We may be losing the pounds that contain our genius, our humanity, our love and honesty." ~Woody Allen

Recently, a Facebook friend told me to watch “”Fat, Sick and Nearly Dead”, a documentary chronicling the life of Joe Cross, a 310 pound man on a mission to get healthy. We follow his journey across America, with his juicer and camera in tow, drinking only fruits and vegetables for 60 days. His hope was to lose weight while allowing his body to heal itself from a diagnosed autoimmune disease.

I highly recommend this movie. It’s educational and uplifting.

Fat, Sick and Nearly Dead
Photo: www.drfuhrman.com

After watching the documentary I ordered the same Breville juicer Joe used. I then took a hard look at myself by asking, “Do I want to continue sailing through life not liking the way I look and feel?"

I decided to face my fear head-on by broaching my taboo subject during dinner. Out of nowhere I proclaimed, “I want to get healthier and lose weight.” I thought my husband and son would fall off of their chairs. I braced myself and waited for it. Nothing happened, except total silence.

Photo:www.comicbookmovie.com

What did happen was what I should have expected.

My husband quietly asked, “How can I help you?”

We spent time talking about healthy eating, exercises I enjoy doing and where could we buy organic fruits and vegetables in bulk. We already follow a healthy diet at home (much like Dr. Andrew Weil’s book “Eating Well for Optimal Health”), yet I need to create my own eating plan (a/k/a portion control) according to my personal goals.

Photo:www.xpter.infoI

I reached out to a Facebook friend, Amanda, who I knew possessed a wealth of knowledge on healthy living. She was so inspirational (and profound) that I’d like to share her wisdom with you:

“Find things you really love to do, and just do them. Don't feel you have to do "such and such" to be fit. If you love to take walks, take walks, but don't get stuck thinking just because you can't do other things, it's useless. I think the main thing is to feel good about whatever you can do.

Then there's food. That is something you can control. So eat healthy. Consider yourself like an expensive car that only takes the best gas. Remember to tell yourself how great you are. Imagine you are an Olympic superstar, and tell yourself you can do anything. You can do anything. You can do anything.

You have to say it, read it, actually see the words. "I can do this. I can do this."

Powerful words.

I’m ready to take the next step toward creating a healthier lifestyle, while facing my personal weight demons. Like all of you, I want to live a life of quality in my fifties, sixties and many years beyond that.

Today really IS the first day of the rest of my life. Wish me luck!

I will close by offering you the advice of Dr. Christiane Northrup from her book “Women’s Bodies, Women’s Wisdom”:

“Nourishing yourself fully also involves understanding that your body’s metabolic processes are profoundly influenced by the following eight factors:

Emotional state
Genetic heritage
Cultural and family heritage
Macronutrient intake (proteins, fats, carbohydrates)
Micronutrient intake (vitamins and minerals)
Environment and relationships
Exercise habits
Food chi

Nourishing yourself optimally means paying attention to each of these areas.”

What healthy habits do you follow to feel and look good?

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DISCLAIMER: Comments from An Empowered Spirit are brought to your attention on topics that could benefit you and should be discussed with your doctor or other medical professional. I am not medically trained and my posts are of a journalistic nature and not in lieu of medical advice. An Empowered Spirit and its author will not be held liable for any damages incurred from the use of this blog or any data or links provided.

Spring Has Sprung: Time To Get Back To Healthy Living

"After thirty, a body has a mind of its own." ~Bette Midler

Spring is here. Looking outside my window, I see snow on the ground, a gray sky, and the leaves of our rhododendrons tightly closed. I can say spring has not yet arrived in the Northeast.

I feel relieved. Why? The colder temperature gives me more time. Warmer weather would mean packing up sweaters and heavy coats. It also means uncovering arms and legs without the benefit of long, woolly, layered outfits. No more turtlenecks to hide any turkey twaddle, and no more long sleeves to cover any jiggle.

In other words, the forty-degree temperature allows me more time to get into shape.

With each passing year, losing weight and getting into shape gets harder and harder. I have a chronic illness that makes playing sports impossible, and menopause has reared its ugly head by redesigning my body to look like a cubist painting by Picasso.

I also curse Isaac Newton for introducing the world to the concept of gravity.

Why, oh why, couldn’t I have been born with the genes of Christie Brinkley? But, alas, even she works out like a good little soldier. Take a look at her Infomercials with Chuck Norris. Seeing those two boomers dressed in clingy workout clothes makes you want to jump off the couch to order a Total Gym.

We all need to maintain a good weight and a healthy lifestyle. Some of us must find an eating program that best suits our needs. What program will help us lose weight and feel better by the summer? My head is spinning with information about new cleanses and detox programs, all claiming to help us regain control over our bodies.

Thirty years ago, the decision was more straightforward. There were only a few popular diet programs to choose from. Weight Watchers, The Scarsdale Diet, The Stillman Diet, The Atkins Diet, or The Ayds Diet were the go-to programs.

"After trying Atkins and doing Nutrisystem a few times, now I'm just focused on maintaining a healthy lifestyle rather than dieting." ~Miranda Lambert

Today consumers have become wiser about diet and exercise. We’ve learned that eating too many carbohydrates and consuming too much fat and sodium may lead to obesity, high blood pressure, or heart disease. We need to stay away from hydrogenated and trans fat oils, and too much sugar may lead to a whole host of diseases.

I’ve cut out white flour and sugar from my diet. I don’t eat red meat and have oily fish at least three times a week. I use olive and grapeseed oils, and I use them sparingly. I eat plenty of fresh fruits and vegetables. Dairy products are limited to low-fat yogurt, soymilk, and soy creamer. Sweets are consumed only on special occasions, and I drink water, coffee, or tea.

So why are these pounds creeping up on me?

The culprit might be I’m not getting enough exercise. Dieting alone is not enough to lose weight. Exercise helps to control our weight by using excess calories that would be stored as fat, as well as boosting our metabolism and lowering insulin levels. As for menopause, the American Council on Exercise states, “The good news is that a regular physical activity program can help manage many of the uncomfortable symptoms of menopause.”

Making better food choices and exercising more often is one of the best gifts we can give ourselves in our Second Chapter. This positive step will sustain us for the rest of our lives.

"I want to get old gracefully. I want to have good posture; I want to be healthy and be an example to my children." ~Sting

I recently had lunch with a new friend I met through my fabulous blogging group. Her website, The Recipe Renovator, illustrates her love of food, taking everyday recipes and turning them into healthy ones. Take a moment to check out Stephanie Weaver’s fascinating website.

She also introduced me to the “Hungry for Change” website, which looks at the relationship between food, health, and emotional well-being. I watched one of their videos and signed up for their “free take action videos and detox recipes and live Q&A” offer. The first video included Dr. Christiane Northrup, a proponent of women’s health and wellness (I’ve read several of her books). It opened my eyes to a new way of looking at eating.

Do you need the benefit of a structured diet program? Has menopause and/or physical issues affected your ability to lose weight and get into better shape? Please share your stories. I’d love to hear what you have to say.

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Feel free to share this post with others. Click the REPLY button to leave a COMMENT. SUBSCRIBE by clicking on the SUBSCRIBE button.

DISCLAIMER: Comments from An Empowered Spirit are brought to your attention on topics that could benefit you and should be discussed with your doctor or other medical professional. I am not medically trained, and my posts are journalistic and not instead of medical advice. An Empowered Spirit and its author will not be held liable for any damages incurred from using this blog or any data or links provided.

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