#7 Tuesday May 8, 2018
Morning!
My success in losing weight really boils down to what I decide to do in the last two hours of my day... from about 7pm to 9pm. That is when I make the worst choices in what I eat and drink. Think about that! If I could exhibit more discipline and more control over my actions during just two hours out of 24 hours!! That is less than 10% of my existence! Many of my patients speak about the same issue... "its what I eat at night that gets me in trouble!".
Let us all commit to being 100% better at our choices during just 10% of our day.... We GOT THIS!
take care Doc
#6 Wednesday May 2, 2018
Assess the COST
Pay the PRICE
Now !!
I quote below some inspirational words from Jocko Willink in his book "Discipline Equals Freedom: Field Manual" first edition October 2017 pages 2-3.... (buy this book!!)
"The Way of Discipline"
"People look for the shortcut. The hack. And if you came here looking for that: you won't find it. The shortcut is a lie. the hack doesn't get you there. And if you want to take the easy road, it won't take you to where you want to be: Stronger- Smarter- Faster- Healthier- Better- FREE- "
"To reach goals and overcome obstacles and become the best version of you possible will not happen by itself. It will not happen cutting corners, taking shortcuts, or looking for the easy way. THERE IS NO EASY WAY. There is only hard work, late nights, early mornings, practice, rehearsal, repetition, study, sweat, blood, toil, frustration, and discipline. DISCIPLINE. THERE MUST BE DISCIPLINE. Discipline: The root of all good qualities. The driver of daily execution. The core principle that overcomes laziness and lethargy and excuses. Discipline defeats the infinite excuses that say: Not today, not now, I need a rest, I will do it tomorrow. "
"What's the hack? How do you become stronger, smarter, faster, healthier? How do you become better? How do you achieve true freedom? There is only one way. THE WAY OF DISCIPLINE." (buy his book!)
These words cut me to my inner core. These words leave me exposed and vulnerable in their truth. I will strive to shed the insulation of excuses that I surround myself with and just DO THIS! Get this book, the author, Jocko Willink was a Navy Seal and has paid the price to say these words. I hope in my sharing them they help you as they do me. have a great day!! doc
#5 Monday April 30th, 2018
Talking about my personal efforts to lose weight is hopefully the best use of this space and worth your time in reading it. Email me at [email protected] if you want something else here. I'm going to make three changes starting today. Reduce my red wine intake to 8 ounces (one measuring cup... 1/3 of a bottle) or less --per night, don't go for seconds at dinner and no pre-bed bowl of cereal. Those changes will equate to about 600 less calories per day of intake and I should see about 6 pounds coming off each month with just those changes! We don't have to climb Mount Everest to lose weight... just make a few changes in your daily routine and a significant weight loss can happen! I am restarting YOGA again after two months off. I had carpal tunnel surgery - which went well- and I am now cleared for unlimited activity. I restarted a beginner Yoga video. I was really tight! I really enjoy "Yoga with Adriene". Search her on Youtube ... she has lots of free yoga videos available and also has a pay site too. The more complete pay site can be accessed by going to the app store and download "Find What Feels Good" app. Follow their instructions. Yoga helps with lots of stuff. Have a great day! doc
#4 Tuesday April 24th 2018
Morning! It's early. I woke up thinking about peanut butter toast. Simple enough! Its a great choice for a quick 'out the door' morning meal. I love 'Dave's Killer Bread'. There are many varieties. I found a loaf of the '21 Whole Grains and Seeds' down in my basement freezer this morning. I popped one piece of the bread (one slice is BIG, 120 calories, 4 grams protein and gobbs of seeds, grains and stuff all over it!) into the toaster.... 5 minutes it takes to toast. While that is happening I grab a paper plate (fast and no washing) and measure out one tablespoon of peanut butter... (I use the natural chunky variety 'Adam's' or 'Laura Scudders' - it has the oil on the top so I pour that off when I open a new jar... sometimes I keep the oil for use in asian stir fry dishes for flavor later- 100 calories and 4 grams protein per tablespoon) and grab a tablespoon of grape jelly... (Smuckers or Welch's ... 50 calories). These things are dolloped on the plate- ready for the toaster to finish. I grab a glass of water, take my meds and vitamins and refill my coffee cup 1/2 way and grab some leftovers for lunch and a protein bar for a snack. Bam! toaster up, peanut butter and jelly mounded on top, toast eaten and other food packed. I am out the door ready for what's next! Calories...120 +100 + 50.... 270 calories, 8 grams of protein...... and I have a protein bar - 200 calories with 10 grams of protein waiting for me in 2-3 hours. Done!!
try it... have a great day!! doc
#3 Monday April 23rd 2018
Spring at Doc's Diet is a season when many of our patients come back to us. These folks haven't been in to our Doc's Diet clinics for several months. Their heads are hanging down and they are discouraged with their weight gain over the winter- yet they have come back to restart! What a great moment! Great success is measured by how well we overcome our failures. The song "Hallelujah" is about the road we take back after we fail. Go to Youtube and search 'Pentatonix Hallelujah'. Then please search 'Leonard Cohen Hallelujah'. Pentatonix's version is absolutely beautiful BUT Leonard Cohen wrote the song and if you listen and watch his 'Live' performance (usually comes up first in the Youtube search) you will get the tone of his message.... to me it is moody, brooding, introspective, an admission of wrong and a hint of hope in going back. Keep in mind his Jewish background as it relates to the characters used in the song, King David, Samson and ourselves. "Hallelujah" is the start of their submission back to God, their return after their wrongdoing. As humans with belly buttons we will always fall short- we can never be perfect like we dream we can. (Not now anyway...hint hint)-- Rising up, driving past our failure toward success takes a well worn road of forgiveness. Forgive yourself for your past misdeeds and imperfections. Give yourself a break. Don't settle for less though!! Just shrug off the wrong and be free- because you can! Take a big breath, exhale out the failed sense of regret and breathe in the renewed fresh attitude of a new day, a new step. "Hallelujah"!!! Great success is measured by how well we overcome our failures. A well worn road of forgiveness is vital to our success. Practice forgiveness. This can be accomplished on a physical, mental and spiritual level as often as we need. It is my personal spiritual belief that is why Jesus came here. Be free!!! doc
#2 Thursday April 19th, 2018
Today is one of those days that I am thankful for everything! You ever have one of those days? I believe the more practiced we are at being thankful the more likely we are to see our lives in a better way. Try it! In my daily devotional "Utmost for His Highest" by Oswald Chambers yesterday it said... "Readiness for God means that we are prepared to do the smallest thing or the largest thing-- it makes no difference". In my mind these two ideas are kind of the same - being thankful and being ready for God- whether in little things or big, set the stage for success in your day. I've been good with calories these past few days, due in part to my increase physical work around 'the farm'. My wish is that I could do all this stuff as fast as I can get it done in my mind! At my age... its 'plugging along'! Have a great day Doc
#1 Monday April 16th, 2018
Welcome to our new website! Thanks for being here!! My blog will have frequent small installments written here to inspire you, enlighten you, encourage you and prod you onward toward your goal. I have learned so much over these almost 30 years of being a doctor, 60 years of living and 19 years of doing Doc's Diet.... I just want to share what I got in my head about this stuff. I am chicken though. I am afraid this won't be perfect, that someone will disagree with my approach or that my selfie picture might look too fat! Oh Well!! I am learning that within being uncomfortable there is a heightened opportunity to succeed. Success here is measured in how well I can be of help and service to my patients! The accountability of me putting it all out here on this blog in front of you- will help me succeed too! So its me looking at you looking at me to keep us all moving forward!
Today- like most Mondays- I am regrouping my thoughts and energy to get over my overeating yesterday and get back on track today... no big deal... if we don't go off track too many days and restart NOW... then the 'badness' is far less.
I will track every calorie today in my "lose it" app on my phone and watch... starting with the honey I put in my coffee...these next two weeks I am home working on 'The Farm' and doing chores. I love it all so much.... have a great day. Doc