Recently I was inspired by Garrison Keilor’s Writers Almanac who when profiling Earnest Hemingway told of his six word memoir:

“For sale: baby shoes. Never worn.”

NPR did a story on a book of six word memoirs. Some of my favorites that they excerpted from the book, Not Quite What I Was Planning, Revised and Expanded Deluxe Edition: Six-Word Memoirs by Writers Famous and Obscure

are —

After Harvard, had baby with crackhead.
- Robin Templeton

Savior complex makes for many disappointments.
- Alanna Schubach

Nobody cared, then they did. Why?
- Chuck Klosterman

Some cross-eyed kid, forgotten then found.
- Diana Welch

A sake mom, not soccer mom.
- Shawna Hausman

I asked. They answered. I wrote.
- Sebastian Junger

No future, no past. Not lost.
- Matt Brensilver

Almost a victim of my family
- Chuck Sangster

The psychic said I’d be richer.
- Elizabeth Bernstein

Mom died, Dad screwed us over.
- Lesley Kysely

Painful nerd kid, happy nerd adult.
- Linda Williamson

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The title of this post is my six word memoir:
“Mysteriously abstinence yielded abundance, even ecstasy.”

Need I say more?
Care to share yours?

Oh….okay a word or two about how this applies to dieting, this is the Reasonable Diet blog, afterall.

One of my mantra’s is “My life expands as my healthy food choices expands.” This is so true for me and it does me good to remember it often.

This is not a surprising revelation to me. My addiction to sugar can sometimes really limit my life … I spend too much time, attention, thoughts and money on controlling it.

And so, yes, my life does expand when I am eating (and living) with integrity. That includes healthful food choices, which often means abstinence from sugar.

The “memoir” however refers more broadly to the fact that often things that I think I can’t live without…when i do… are an newly open door for a bigger, beautiful, more abundant life than I ever could have imagined.

Likewise things that I think I can’t possibly tolerate, but try to embrace, have often yielded abundance, and even ecstasy.

Oops. That’s more than 6 words.

My husband Kevin is a therapist and we met in a self help group — so imagine my surprise, when after five years of dating and one year of marriage he told me, “You know, Sandra, I’m not all that interested in changing.”

What the heck?!

Now, mind you, I can’t even remember what exactly his statement was in response to. Some urging by me, I’m sure, about some aspect of his life that I thought he should be living a little differently.

I was really struck by the conversation.

“You know, Sandra, I’m not all that interested in changing. I like myself just the way I am. I’m happy. I’m hard working. I’ve got a great life. I’m not causing any one financial trouble or any other kind of trouble. I get to do a job I love. I ride my bike and listen to music. Why can’t I be happy with myself just like I am? Why do I need to change?”

Well I’m happy with my life too! But I still want to be on a path of self improvement and discovery. I mean really, doesn’t everyone want to evolve? Don’t you?

Don’t you want to grow spiritually? Wouldn’t you at least like to be a little more punctual? I’m happy with myself, but I’d still like to have a neater desk.

Of course Kevin has changed over time. Like any good marriage we balance each other with a little yin and yang. He sees things one way and I tend to see them from a different point of view. That was being reflected in our conversation about change.

I really love that about a good partnership. I love the balance that you can get when you honor differences and look for ways that the other person’s perspective can enhance your own life. Kevin would be the first to acknowledge that my suggestions for change have brought him to new achievements and joys that would have been much slower coming without my vision. He has definitely taught me to treasure things just as they are.

This yin and yang that is reflected in my marriage, this balance of loving yourself and yet striving for change, is something that I am constantly helping my clients experience in their life. Not only or necessarily from a partnership perspective, but from a one-person internal perspective also.

It seems much trickier when one is trying to find that balance within oneself. The question is raised– How can one be happy with oneself, indeed, love your sweet self just as you are and at the same time be on a path of self-improvement?

Can both be possible simultaneously?

How can we have equal parts of each? How can we let one feed the other instead of letting one side overtake the other.

We don’t want to be complacent and hence never lose the weight, cure our procrastination, start an exercise routine, or get rid of perfectionism. Yet we don’t want to constantly be dogged by self-criticism either.

Can you love your way to self-improvement? Can you be happy with your life exactly as it is right now and still be on a path of self growth, change, improvement? The answer is, yes. Yes, you can have this balance in your life.

There are several methods that life coaches are trained to help their clients achieve this balance. They hinge on helping the client get clear on what is most important to them in their lives. This is an important step because usually in order to make changes in your life, you need to spend some resources. Your resources are your time, money, energy, and thoughts. Knowing how you want to spend your resources can be referred to as “living with intention.”

Often when folks have a desire to make a change in their life and they can’t find resources to make it happen they start criticizing themselves. It’s okay to pay attention to the critical voice, but only as a guide to help you find ways to spend your resources differently or to help you re-evaluate what your priorities are.

What the negative voices are saying is simply a clue to help you know how to adjust — it is not a statement about your inherent worth. As with a good marriage, where balance comes from honoring differences and looking for ways that the other person’s perspective can enhance your own life, paying attention to the negative voices is simply an opportunity to see another perspective. Treat it as such instead of getting stuck in the mire of devaluing yourself. When you constantly feel bad about yourself it can only be an energy drain. Energy drains are a drain on your resources, and as such certainly are not a catalyst for the change you desire.

So yes, you can love yourself to change.

Want to experience it? Want to explore it? Join me in my Love Yourself to Change Staycation Retreat August 6 or 8.

http://www.reasonablediet.com/sp/staycation.html

xxoo
Sandra

Here are the before pics from my Getting Things Done extravaganza. I’m in a Mastermind Group with three other women entrepreneurs. Last week, we realized we we’re often all stuck in the “I’ll do that as soon as I can get the energy, but first I should clean my office” mode. We challenged each other to take before and after pics and “Get It Done.”

Getting It Done (David Allen) is a superb book that I first read about 2 years ago. I’ve implemented several of the suggestions from the book and this “clean up” was done using his plan. I didn’t just put things away… I dealt with every piece of info on every piece of paper. And there was a boatload of information and ideas. (I’m nothing if not an idea generator!)

I’m using an online organizing system called “Smartsheet” (www.smartsheet.com) and every idea and to-do item is now in my system there. Other things went on my Google calendar and in my tickler file. Others got filed in my “resource” file. Oh, yeah. There was also the recycling bin and trash can.

My “resource files” were his idea too. He said, get rid of all the old crappy file cabinets and get yourself some that are really well built. Do not use hanging files, simply manila folders. The resource file is strictly an alphabetical file. Implementing that about a year ago changed my life. I hope this new implementation of having all my “open loops” noted in my “system” with a “stake in the ground” will too.

The idea is too now clean the “in box(s)” daily…. Review the list weekly…. and not have the constant energy drain that is required for your brain to constantly have to keep thinking, “I’ve got to remember to do that”; or “I’ve got to remember where I put my note on that”‘ etc.

Here are the results! Yay!!!

Do you find that you have a negative voice in your head, that doesn’t allow you to fully enjoy yourself and the life you have? Are you constantly criticizing yourself?

Do you feel like you’ve never done enough and so wake up with the weight of the world on your shoulders?

Let me help you lighten the load. Let me teach you how to take a vacation from those negative voices.

This is not just about affirming the positive things in your life (thought that is part of it). Rather it is an opportunity to learn to balance satisfaction and love for yourself, while still moving forward on your journey of self-improvement.

This seems like an impossible task, doesn’t it?

How you do “self-help” (and so improve yourself and move forward) and at the same time experience loving-kindness to yourself exactly as you are right now?

Join me and Shelley Masar for a day (or two) designed to reflect, inspire, and create action with a gentle focus on learning to treat yourself with loving kindness while recognizing and moving toward your real passions and goals in life.

Sip organic tea, savor succulent fruit, and mingle with like-minded women in a tranquil suite in the heart of Champaign.

Spend time nurturing your spirit with modules on yoga, creative expression, journal writing, visualization and goal setting. You will leave with action steps and a vision board to help facilitate continued growth. If you have them, bring your yoga mat, journal, colored pens or pencils, markers, and magazines to cut up. Mostly bring an open heart.

Investment: $139 per day, includes oodles of tea and treats, yummy vegetarian lunch, tranquility-filled goody bag, and mindfully extravagant modules.

FAQ:

Do I need to be able to do yoga?
No! The retreat includes very basic yoga, that can be done entirely from a chair if necessary. The yoga focus is on experiencing ways to treat your body with loving kindness in the state it is in right now!

Is there any scholarship available?
We are reserving spaces on each day for those who are experiencing financial challenges. Use the discount code to save $50 per day IF you feel like you would not be able to attend without the discount AND truly want to experience the gift of learning to balance the need to “self-improve” with the art of loving yourself just as you are right now.

The code to use is
Discount36%

Your discount will be kept confidential and you will receive all the same goodies and special treatment as the rest of the participants.

Please use the discount code if you are experiencing financial hardship yourself. There is a different procedure (below) if you want to make a gift for another woman who is has financial challenges.

The retreat will take place on Thursday and Saturday. You can choose to come on one of the days or both of the days. Those who are coming to the two-day will alternate modules so there will not be repetition.

Suggestion: Come to both days AND treat yourself to a therputic massage on the Friday inbetween.

All participant will have the option of including a luxurious professional massage on Friday for $90. The massage therapist is offering the same financial challenge discount. (You’ll use the same code “discount36%” and only be charged $60)

Thursday Aug. 6 9am – 5pm $139 (or $90 if you are using the discount) Lunch included

Friday Aug. 7 Schedule a massage. A therapist will contact you to make the appointment. $90 (or $60 if you are using the discount).

Saturday Aug 9 9am – 5pm $139 (or $90 if you are using the discount) Lunch included

Participating in Sandra’s Reasonable Retreat was a life-changing experience for me. In an environment that nourishes your mind, body and spirit, Sandra assists you in discovering your intentions, passions and love for your remarkable self. And just as importantly, she sends you back into your daily life with tools you can use to stay focused on your discoveries. Deana Dodds Mahomet IL

On my drive to the retreat center, I tried very hard to clear my mind and prepare for the weekend that lay before me. It was hard to focus when there were so many thought running through my mind. We were supposed to arrive with an intention. “An intention!” How was I supposed to choose one, when I had so many bouncing around in my head?! You name it, I was thinking about it: the recent separation from my husband, my depression, work, just life in general. More specifically, my unhappy life. The weekend turned out to be a life line I desperately needed. Through meditation, yoga, group discussion, one-on-one and beautiful surroundings, I was able to sort things out. With Sandra’s guidance and participation in an the exercises, I was transformed from feeling lost to having a clear picture of who I am and what matters to me. And more importantly, how to obtain the things that will bring happiness back to my life. I’m happy to report that my drive home was much more enjoyable. I left feeling energized, empowered and just … happy! Karrie Doebel

Rebekah As a single mom, most of my energy is spent trying meet the everyday needs of my children. I asked for the retreat as a Mother’s Day gift.   I went seeking some much needed quiet: to relax, to pamper myself, and to have some time to think about my personal priorities and whether my energy was being spent on the right tasks.  We had also been asked to bring an “intention” for the weekend. Mine was to discover why I was afraid to move forward with my home business and make it my career. What I found was so much more than the much needed quiet.  Over the course of the weekend, through the yoga and meditation exercises, I was able to breathe and release the tension and worry I constantly carry.  That freed up my mind to think clearly for the first time in ages. Using the Dream Life exercises, I was able to prioritize where my energy should go in order to be aligned with my life goals. During the visual life-mapping exercise, I was able to create a visual reminder of what I was striving for and provide motivation to stick to it. I was able to create vision for my home business that I was comfortable with, one that I will continue to shape into a three year plan of action, with defined markers to measure my progress. I returned to my family on Sunday with an inner peace and direction I have not known for many years.  It was a life-changing experience.  Please give yourself the gift of renewed inner passion and direction. It is money well spent. Rebekah Rauschenberger

I realized this was exactly what I needed, especially the ‘jump start’. I joined the Reasonable Diet group last fall, because I didn’t want to gain weight over the holidays. I came only with the willingness to come to group but I did reach my goal of not gaining. Now I was being offered a weekend away to focus on identifying my passions and what my life would be like when I’m living those passions. Next month I turn 50 and I want the 2nd half to be meaningful to me and helpful to others. The retreat was all it promised. I did yoga (for the 1st time), ate vegetarian (for the 1st time), and wrote a poem (for the 1st time). Plus I was able to identify, rank, classify, and realize what passions were inside of me. Now my daily life decisions are made by doing what draws me closer to manifesting my passions. I hope everyone gets a chance to do a personal retreat at least once a year. I hope everyone chooses one that will help you to find your hearts’ desires and focus on the pathway to fulfilling your own passions. I believe Sandra, Shelley, and your fellow participants are a wonderful way to reach the life of your dreams. Bette W.

If you are paying full price for yourself and would also like to sponsor a woman from the Center For Women in Transition, or any woman of your choice who could use the gift and not be able to afford it herself, please use this link.

You’ll be charged $90 for each “day” that you sponsor. (Do not use the discount code as this link is already discounted. By increasing the quantity you can purchase one-day retreats, for more than one woman.)

I’m looking forward to sharing my enthusiasm for teaching you the basics of learning to treat yourself with loving kindness. As you know I am a diet and wellness coach and I’ve seen too many women try to force themselves to an “appropriate” weight – only to have the weight creep back on, because they dieted through self-loathing instead of self-loving.

In addition, as you make peace with the aspects of yourself that you don’t like, you will feel more loving kindness toward aspects of the world that are displeasing to you. Ahhh peace of mind with yourself and with the world.

Sandra, I have one suggestion about your retreat. Next time you send retreat instructions to your participants, you might suggest that they have a responsible driver take them home. Just kidding, of course. But I was so relaxed and centered that I went off the road three times and almost ran into a gas station pump on the journey home because I was so “in tune” with nature outside the car. I swear it was like leaving Disney World! During one of my “off the road” incidents, the driver behind me honked and gave me the finger. I just smiled and waved and thought, “That wasn’t very loving of him!” I’m still in a fog today. And loving every minute of it. Anastasia

Please join me on Thursday Aug. 6

And/or Saturday Aug. 8

If you have any questions or have any trouble with using the website call me. I can easily process your order over the phone. 217-367-6345 With loving kindness, Sandra

p.s.
Thanks so much. I’m so excited to be able to share this experience with you. I know it will bring peace of mind to your life.

But are you sure? That’s the question! Well, if you have been in my groups and gone to my retreats in the past – you know that they are amazing experiences that can be absolutely life changing. But in case you haven’t experienced it before, I want to nudge you to sign up TODAY – by offering a 100% satisfaction money back guarantee.

That’s right. There is absolutely no risk. I will gladly refund your money, if you attend and are unhappy for any reason what so ever.

(If you have to cancel up to a week before the date, you will be refunded 70% of your cost.)

Please sign up TODAY — I’m trying to keep cost low by not having to advertise, so that I can offer the discounted rate to those in need. the sooner that I fill the group the better for. If I do have to advertise, I won’t be able to offer the 36% discounted rate for those in need.

Thanks so much. And remember you can pick up the phone and call me right now if you have any questions.

I’m leaving this afternoon for a 3 hours drive to see Mellencamp, Nelson and Dylan. Yep… John, Willie and Bob.  I saw them all together back at  the first FarmAid which took place right here in Champaign Illionois back 1985. That was a much “different” era in my life and hence  my memory of that Farm Aid is  well, at best, a little fuzzy. I’m ready to R O C K in the USA all grown up and sober.

Here is the food that Kevin bought for our jaunt: pretzels, carrots, tangerines, apples, dark chocolate and cashews.

You might be wondering if cashews and dark chocolate can actually be considered part of a “diet.” Good question. It all depends on your goals and frame of mind, doesn’t it? I know that having a few treats will help keep me out of the gas stations and road side vending machines — so moderation will be key. I’m going to put the cashews in 100 calorie bags before I take off.

I’m also going to have bottled water and a thermos of coffee along.

Here are my Seven Road Trip Tips

1) Pay at the pump. Avoid going into gas stations.

2) Make your “rest stops” into exercise stops. Get out and do some stretching and walking and avoid the vending machines.

3) Plenty of water.

4) A couple of fresh wash cloths in a plastic bags can be refreshing and stimulating (in lieu of eating)

5) Subway sandwich stop. There is one on every corner in every small town and city across the country. Always a safe place to stop for lunch.

6) BYO. Bringing at least some of your own food is usually best.

7) What is your low cal treat? If you are road tripping, you will probably be able to justify going “off the diet”. Make a plan for your indulgences. Sometime I stop at DQs and get their 100 calorie fudge bars; sometimes (like today) I bring my own chocolate and cashews.

HAVE FUN! I plan to.

We are eating primarily vegetarian at our house this summer. Last year I bought a new grill and I definitely want to put it to good use, even if meat isn’t on the menu. My strategy is fire it up and fill it. I love having leftovers.

clockwise from upper left
portebello mushrooms; red potatoes, polenta, corn on the cob,veggie burgers, onions.

Here was my strategy. I prepared the vegetables and fired up the grill and threw on the small red potatoes cut in half. I basted them with olive oil and sprinkled them with chipolte pepper. Closed the lid and let the grill get to about 400 and let the poatoes cook for about 10 minutes.

Next? My favorite summer vegetable:  Corn on the cob. Basted with olive oil and sprinkled with sea salt and fresh ground pepper.

Then I add sliced store bought polenta. Again basted with oil. This I sprinkled with “tandoori seasoning”. An Indian seasoning that I buy this at the local international food store.

Next I added the veggie burgers and portobello mushrooms, basted with a combination soy sauce and Worcheshire sauce and a touch of sesame oil.

I then shuffled the potatoes up to the warming shelf to make room for the onions.

This supplied the two of us with at least five meals — including some amazing portobello sandwiches garnished with sundried tomato spread; Veggie burgers reheated and made into “patty melts” and polenta served with a dollop of bean dip on top.

By Lori McKee, Guest Editor

When my cousin, who I call The Californian Dietitian (her real name is Jennifer Hudgens), mentioned on Facebook that she was enjoying a raw apple pie, I got intrigued about the raw diet and had to ask her some questions.

What’s a raw diet? A raw diet is one that is vegan/plant based diet/lifestyle where the foods are unprocessed and uncooked (when I say uncooked, the cooking temperature would not exceed 118 degrees)  Many people use food dehydrators, where foods can be prepared not exceeding this temperature.

What raw foods do you recommend (beyond obviously the delicious raw fruits and veggies which we’re all trying to eat more of)? I like raw apple pie and many raw desserts (they all are awesome!) for that matter.  I like them because they are naturally sweet without having to add sugar.  Some recipes call for agave nectar (a natural sweetener  which has been popular in Mexico for many years and has recently gained much attention here in the States due to its low glycemic index). Raw smoothies are also quite tasty.  I think raw foods are an acquired taste.  Some recipes are better then others.  I am still experimenting.

What are the reasons for eating raw foods? It just adds an interesting twist to eating.  I think it’s a good way to get more fruit and veg in your diet.  The nutritional advantages are:  high antioxidant properties, high vitamin mineral content since the foods are not “cooked”.  One exception is tomatoes (there may be others).  Cooking tomatoes increases the lycopene (powerful anti-oxidant) levels.  So tomato soups and sauces with tomatoes are quite healthy, if you are careful about the sodium content.  Raw foods are also high in fiber which makes them desirable for Americans because many of us lack fiber in our diets.  Raw foods contain heart-healthy fats such as mono- and polyunsaturated fats.  These fats come from the nuts, seeds and avocados which are common in the raw diet since the diet itself is vegan.  Note: some raw dieters will eat sushi/raw fish.  Enzymes, an important element of digestion, are not destroyed in raw foods.

Any precautions? Since the diet is vegan, there are really no precautions.  As I mentioned earlier, some do eat sushi.  So not to worry about other raw meats.  Some may have experienced bloating/gas from increased fiber.  I would say just consume more fluids/water.

Anything else we need to know? Not everyone who eats and enjoys raw foods, eats just raw food.  There are those who consume 100% raw, but that’s a small percentage.  I would call those the ‘die hards’! I was surprised that those who eat 100% raw do not take supplements.  I have spoken to those who have been 100% raw for over 20 years!  They denied taking supplements.  My theory is that since they consume such a large volume of raw food, they are probably getting all the vitamins and minerals they need.  They really do eat a lot!  And they actually look healthy. Some vegans do have that stereotype of looking ’sickly’, mainly because they are not balancing their diet correctly.

Where can we get more information? There are books available.  I don’t own my own yet.  I have just browsed the internet.  I’ve heard that Ani’s Raw Food Kitchen (http://www.aniphyo.com/) is good.  She offers easy-to-follow recipes for people with a busy lifestyle.

What are your qualifications, Jennifer? I am still experimenting and learning too.  I have a BS in Dietetics with a minor in Food Science.  I guess I know a little about food.

Here’s a link to a video of Ani Phyo preparing her raw apple pie recipe:   http://www.youtube.com/watch?v=I3L4BDd4BrE

Lori McKee is a legal secretary in Ann Arbor, Michigan.

One of the most difficult areas to deal with tempting food is at work. Here are a few strategies that you might want to employ.

NOTE:  Most likely you are going to be resistant to these ideas … perhaps because you don’t want to call attention to your diet.

I get it. But,I also get that you spend eight plus hours a day there and “willpower” probably hasn’t worked consistently. Am I right?

Be open minded as you read through the possibilities.

1. Clear the decks. No food needs to be within read or within your line of sight.
2. Limit and define — as in: “food only goes in the the breakroom” or  “birthdays are celebrated once a month.”
3. If “potlucks” are the order of the day — set a someone-has-to-bring-something-remotely-healthful rule. You may have to be that someone, but it is even better if it is co-opted into the routine.
4. Make a no-vending machine rule for yourself.
5. Ask. That’s right, speak up and ask if fruit salad can be included along with the morning pickup of donuts. Ask — if a sandwich/ salad box lunch can be provided instead of pizza.
6. Make an I-only-eat-my-own-food rule. This is the most effective strategy … it takes all the drama and temptation out of the ballgame. It forces you to plan and prepare; to anticipate your food needs; and to take complete responsibility for your choices. Do it for a week and observe the results. You’ll be glad you did.

If you are following a weight loss plan and things are going really well, you may be tempted to commit to following those diet rules even during your vacation.

No!

Be practical! When reality peeks in, calorie counting will goes out the window. Then you’ll go “off the diet” and on the “anything goes” plan. Better to be realistic to begin with and make a plan that embraces vacation mentality – including: relaxing, enjoying the locale, and having a break from your regular routine.

How can you do that and yet not gain weight or slip back into unhealthy habits? By not insisting on following your regular diet rules and instead picking and choosing from these nine guidelines for a reasonably indulgent vacation diet...

Nine Guidelines for a Reasonably Indulgent Vacation Diet.

1. Allow unique vacation food.

If it’s vital to the vacation experience, then have it: lobster in Maine, S’mores around the campfire, Uncle Frank’s Bar B Q. Be careful though, having lobster does not mean having a salad with croutons and full fat dressing; S’mores do not need to be followed by Cheeze Its, and Uncle Frank’s Bar B Q need not be accompanied by fries. Be generous but discerning.

2. Don’t eat junk.

Choose to pass on anything that you can get from a vending machine. You can have that crap anytime, anywhere. It is not vacation food.

3. Focus on five.

By choosing five servings of fruits and vegetables each day your no-gain diet will fall into place. You’ll likely be having some fruit for breakfast and a healthy portion of vegetables for lunch.

4. Shop with the locals.

Even if you are not going to be doing any cooking you can often find healthful, ready to eat choices in almost any grocery store as a great alternative to fast food lunches. If you explore a bit you can find stores that can actually add to your memorable vacation experience. Look for a Whole Foods or Trader Joe’s if you are in a city. Many small towns still have their own charming groceries. You can also look for a natural food store or food co-op for fun. Don’t overlook road side stands.

5. Pack your snacks.

A cooler full of grapes, oranges, carrots, celery, apples, pudding, yogurt, drinks, especially if traveling by car or settling into a specific hotel for a couple of days.  Replenish as you go.

6. Walk. Walk. Walk.

Many dieters have fallen off the wagon during vacation without gaining weight because of the amount of extra calories they burned in the course of getting from here to there. Make an effort.

7. Have breakfast early and easy.

Make a simple rule for vacation breakfasts and stick with it. Depending on your taste, choose cereal, oatmeal or fruit. Don’t start you day with white flour and sugar, especially not the free pastries and waffles at the hotel breakfast bar. There is nothing special there and it will set off your sugar cravings for the day.

8. Keep lunch simple.

If there is not an interesting local option, just keep it simple and save your calories for dinner. I often go for a salad with some lean protein. If you are in the states, there’s a Subway restaurant offering something reasonable on nearly every corner.

9. Make it a one-indulgence dinner.

Give yourself the choice of wine, bread, full fat entree or dessert, but you don’t need every extravagance at every dinner.

You’ve read them over, now picked your guidelines and then it’s time to name your diet

As I write this, I’m getting ready to leave for Bonaire, an island north of Venezuela. Yippee! Because we are going to be biking, snorkeling, scuba diving and maybe even wind surfing (in addition to reading brain candy fiction), I’m not going to have to worry too much about weight gain. However, I don’t want to go off the deep end and over indulge in gluttonous unhealthy eating either. (It’s been known to happen; being a wellness coach does not give me a magic shield from temptation.)

So as I’m choosing my diet guidelines, the only one that seems unrealistic for my upcoming adventure is number nine. Yes, I might have more than one indulgence at dinner. I hear they have amazing Dutch bread on the island and I know I’m going to enjoy the fresh fish so I’ll just have absolutely whatever I want at dinner as long as I stick with the guidelines one through eight. I’m going to name it Sandra’ One Through Eight Equals No Nine Diet.

At the local farmer’s market there is a kettle corn vendor popping and sugaring the kernels right there on the spot. One Reasonable Dieter told me she had a small bag, and it was worth every calorie. Really? I asked. How many calories was it?

Of course she had no idea. Which may not be a problem, if it is one-time thing… but if you convince yourself it is worth the calories and start having it every week, then you really ought to know the calorie count.

So here’s the scoop:

One cup of kettle corn = 100 calories.

Just for comparison purposes… a mini-bag of microwave popcorn is a five-cup serving, and a regular bag is usually about 12 cups.

Now is it worth it?

If you need to find out the calories for something and don’t journal on-line using a calorie-counting software…the easiest way is to just “Google” it.   In this case “kettle corn calories” got me the info I needed. Then I Googled “popcorn how many cups in bag” and came up with that information as well as a great article about popcorn and calories and how to make healthful choices.