The Program (as of January)

Food - Something within me just rebels against restrictions.  I cannot maintain a restrictive diet for ANY length of time.  Therefore, I focus on *adding* items to my diet, not restricting.  Fortunately for me, what I add has a positive impact on my other choices throughout the day.  The breakfast that I LOVE, and could eat every day forever consists of:

• Toasted Sesame Ezekiel bread (two slices)
• Half an avocado slathered on the two slices
• Hummus slathered on top of the Avocado
• Sliced tomato
• Sliced red onion
• Sliced green pepper
• Shredded carrots
• Cucumber

LOVE!!  This, of course, will fall apart as an open-faced sammy.  Don't be alarmed. :-)

Lunch - I'm liking a whole wheat tortilla with hummus and veggies.
Dinner - nothing or flex.  All this fiber through the day leaves me pretty satisfied.
Snacks - Almonds
Occasionally - Lindt candy bar or something.

This feels to me like adding some structure, not limiting myself.  I lose weight eating whatever I want.  But after this Breakfast and Lunch, I don't really want a lot.

Also, I like vegan food, but if I go vegan on an extended basis, I MAKE SURE to take B-12 sublingual.

Activity level - My goal is one hour of intense exercise, 4-5 times a week.  Ideally, that will be primarily powerwalking.  I powerwalk to the point that my quads are BURNING!  I measure my progress by how many "fast" songs I can powerwalk through.  (A fast song for me is "Run the world" or "End of Time" by Beyoncé, or "Fill me in" by Craig David)  Ideally, I will be able to do an hour of fast songs, shredding my quads all the way.  However, at this initial phase, I have so many other pains, that I cannot yet perform at that intensity.  All in due time.

Measurement - I generally don't weigh/measure when I'm doing the healthy lifestyle, because it works best for me when my focus is on make a healthy choice on a daily basis.  I will record my stomach measurement and weight on a monthly basis, for the purposes of the blog.

Environment - I don't keep soda, cookies etc. in the house.  If I have a late-night craving, I go out and get whatever it is.

Handling cravings - In my NONhealthy lifestyle, I can be an emotional eater, a sugar-binger, a carboholic.   When I AM on the healthy pattern, I tend to have cravings, occasionally.  I crave citrus, fruity candy, etc.  I'm finding that when I take my iron supplement the cravings go away.  A second strategy will be to try to substitute endorphins for carbs...  Try dancing first - very strenuously - to the point of sweating!!  It seems to be working.

Update - New approach

So, I used my typical approach from January (actually November) to April.

With the amount of weight I am carrying it is very painful to walk, let alone power walk.

I have been having trouble power walking at the intensity level where endorphins kick in.

Long story short, I am not having my normal successful results.

I happened to speak with a smart-guy friend (RS) and he strongly recommended getting into the gym.

I walked into my favorite gym and met someone who has been an inspiration and a mentor (LB).  I immediately started meeting her at 5:30am for bootcamp sessions.  She has been pushing me past my perceived limits, and I've been feeling the endorphins!!! 

I started a weight training plan, as well.  I am really pushing myself.  On every body part, I am doing ten reps, 3 sets.  The way I ensure that the weight is right is by always trying to do 12 or 15 reps.  If I am able to do more than ten reps, I up the weight!!  This results in a challenging, but not pain-inducing workout.  It made me extremely sleepy yesterday.

I've never successfully lost weight using weight-lifting, but I'm willing to try it.  At least it's helping my knee, shoulder and hip pain.

And, re the program, I am incorporating more protein.  The program is evolving...