I have highlighted a few points as I read through these chapters and will share them with you...first of all Dr. Peeke reminds us that "By keeping your body flush with dopamine during Detox, you'll never get a chance to feel that sense of stepping off the abstinence cliff." ...and remember that dopamine is safely obtained through healthy choices.
A mantra central to this book: Big Brain, Small Waist.
Dr. Peeke references research conducted studying the secrets behind successful losers of the National Weight Control Registry. [This would be a losers club to strive for...a renowned ongoing study of people who have shed on average of 66 pounds and kept the weight off for an average of 5.5 years]. Here are the things they had in common.
- 94% increased their physical activity with the most frequently reported form of activity being walking.
- 78% eat breakfast every day
- 75% weigh thtemselves and keep some kind of tracking at least once/week
- 62% watch less thatn 10 hours of TVweek
- 90% exercise, on average, about 1 hour/day, burning approx 400 calories [that's some fast walking]
This next quote is for me.. I want everything...NOW:
"As much as you want to speed through this whole process, you can't. Please remember that the brain needs time to grow fresh new neurons; the goal is to remove weight and keep it off for the rest of your life.
Then as if my realizing that I must give my brain time to be growing neurons is not enough for my patience-challenged personality...she hits on slowing down and really tasting your food, experience e v e r y bite.
You know..the recommendations to chew everything like 40 times...holy cow...maybe I am going to have to sit down eat if meals are going to take more than 4.5 minutes.
I liked the idea credited to John Ratey, MD, from Harvard (everyone from Harvard should be listened to, right?) he calls exercise "Miracle-Gro for the brain". At lease this will give me something to do whilst waiting for the neurons to grow... In the exercise segment of this chapter she mentions changing the routine up, trying something new ...be creative and find opportunities in your day to move more. One woman who worked at the Pentagon dropped 30 lbs in a year by hand-delivering messages across the one mile building instead of sending email to colleagues on the other side of her work place.
Moving on to Chapter 7 and "Master Recovery"...basically maintenance for life. Dr. Peeke reminds us that at this stage we want "to get high and stay high--the right way". She gives tips to help you stay focused including...broadening your tribe (like joining and contributing to our forever fit community:) and tapping into the "helpers high" by assisting others on their journey. [Ever wonder why Deanne is so happy and motivated?! Look at all of us she is helping!!]
Now just a few miscellaneous..caught my eye kind of quotes:
- "I see people giving power to the sugar, letting it run their lives."
- Try to cook whenever you can. Cooking helps you redefine your relationship with food.
- A treat is a treat only if it happens occasionally, not every day.
- The key to maintaining your Stage 3 accomplishement is to continure your basline cardio and then push yourself further.
- For the rest of your life you will create goal rewards, work hard to achieve them and then create more again and again.[and again!]
- Be sure to keep challenging yourself and commit to exercise five times week, if you haven't already.
- Hit all 5 "food groups" of exercise: strength training, cardio, core training, balance and flexibility
- Throw your body a curve ball (like do a cartwheel, jump off a boulder while hiking...careful now:)
- It is essential to continuously generate new goals to generate more dopamine and healthy highs!
- You had to have shed 10 times more mental weight than physical
Big brain, small waist.
...see you at boot camp!! :)
