tag:blogger.com,1999:blog-56126288495433114822024-03-12T20:23:36.611-07:00Lighten Up With KennethKenneth Kukral of Mentor is a contestant in The News-Herald's Lighten Up in 2013.Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.comBlogger17125tag:blogger.com,1999:blog-5612628849543311482.post-37981543106295091952013-06-17T08:42:00.001-07:002013-06-17T08:42:28.877-07:00On my way back...<div class=WordSection1><p class=MsoNormal>After having one of the roughest months I have had in a long time I am on the road to “weight” recovery. All of the important areas took a hit, proper foods, overly stressed, limited time for exercise and lack of sleep led to a disastrous weigh in. I know this is an ongoing battle but I am looking to get revved up again. The great weather has helped to eliminate some of the excuses that could have crossed my mind and make me think, if a lot of other people can do it, why not me? <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>My mom has been an inspiration, down 72 pounds so far this year. She has some difficulty getting around and I look at myself and say, she can do it, so can you. I am pulling some inspiration and determination from you mom! Now time to sign up for the Johnny Cake Jog!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><span style='color:#1F497D'><o:p> </o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-81206556245741550632013-06-08T03:48:00.001-07:002013-06-08T03:48:40.771-07:00Getting back on the wagon<div class=WordSection1><p class=MsoNormal>After one of the most stressful months in recent memory, it is time to get back on the wagon and start losing weight. Between the lack of sleep and work stress it has been nearly impossible to lose any weight. I have had a few people say, “it looks like you lost weight”. It is hard to accept those compliments since I have been level or gained a couple back. The clothes that were starting to fit better have been telling me “it ain’t happening”, and that is all I need to know.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>New plan:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Sit down today and put workouts on the schedule for the next two weeks. Make that my non-flexible schedule<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Start juicing more<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>More water<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>More fish<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>More sleep<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>That is the start. With my daughter getting married at the end of the year, I need to look my best. So off and rolling…<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><span style='color:#1F497D'><o:p> </o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-19199013697512932092013-05-22T21:17:00.001-07:002013-05-22T21:17:24.502-07:00Alcohol and losing weight....<div class=WordSection1><p class=MsoNormal>The more I read, the more I realize that drinking can sabotage weight loss. In fact some of what I read says they are flat our enemies. Although one drink a day will not hurt, they say any more than that can put a stop to weight loss. <span style='color:black;background:white'>Alcohol is metabolized differently</span><span class=apple-converted-space><span style='color:black;background:white'> </span></span><span style='color:black;background:white'>than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the digestive system. However, this digestive process changes when alcohol is present. When you drink alcohol it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;background:white'><o:p> </o:p></span></p><p class=MsoNormal><span style='color:black;background:white'>When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.</span><span style='color:black'><br><br><span style='background:white'>Alcohol is a diuretic,<span class=apple-converted-space> </span></span><span style='background:white'>meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.<o:p></o:p></span></span></p><p class=MsoNormal><span style='color:black;background:white'><o:p> </o:p></span></p><p class=MsoNormal><span style='color:black;background:white'>Alcohol affects your body in other negative ways.<span class=apple-converted-space> </span></span><span style='color:black;background:white'>Drinking may help induce sleep, but the sleep you get isn't very deep. As a result, you get less rest, which can trigger you to eat more calories the next day. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.</span><span style='color:black'><br><br><span style='background:white'>Alcohol lowers your inhibitions, which is detrimental to your diet plans.<span class=apple-converted-space> </span></span><span style='background:white'>Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you're done with your meal.<o:p></o:p></span></span></p><p class=MsoNormal><span style='color:black;background:white'><o:p> </o:p></span></p><p class=MsoNormal><span style='color:black;background:white'>Bottom line, it is a slippery slope and nothing good will come of it. I hope to focus on balance… knowing it is OK to have a drink everyone in a while but any more than that will hurt my chances of losing weight and set me back a couple days beyond. I can only hope to make better choices going forward… wish me luck.<o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-69646611289363384742013-05-09T15:25:00.001-07:002013-05-09T15:25:25.870-07:00The second wave<div class=WordSection1><p class=MsoNormal>Now that I made the first hurdle of getting 5% of my body weight off, I need to concentrate on the next 5%. Heading to get walking shoes (since my ankles and calves hurt after walking) so I can gear up my game. Looking to make a steady weight loss progression and enjoy getting out in the perfect weather we have been having.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Ken Kukral<o:p></o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-77393988558462135892013-04-29T08:07:00.001-07:002013-04-29T08:07:17.782-07:00Success !!!!<div class=WordSection1><p class=MsoNormal>Success! After all the anxiety, extra workouts and clean living, I cleared the hurdle by 4 pounds! Now on to the next threshold! It helps with the warmer weather to get outside and be more active, do more walking and not be cooped up inside. It does feel like I am breaking through the plateau I have been stuck on for a while and has been discouraging to say the least.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Super busy week and I will just have to make time to work out. No backsliding now! Getting over this hurdle has added a layer of motivation I wasn’t expecting. I need some of the success to show in the mirror soon and that will provide some additional pride and motivation. Out of neutral and moving forward.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-57089671863206948272013-04-26T10:08:00.001-07:002013-04-26T10:08:24.178-07:00Sprint to the first hurdle<div class=WordSection1><p class=MsoNormal>Less than 24 hours away! Feel like I am on TV with the show Biggest Losers. The pressure is on! Trying to be extra active, extra good on the food…. Giving myself a C+ grade. It will all be determined tomorrow if I reach the first threshold needed to stay in the Lighten Up Contest.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>With a number of people far out front, it is no longer about winning, but is a matter of personal pride. I know I need to lose the weight and there is no time like the present. Keep your fingers crossed<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-46907406217476795592013-04-25T05:47:00.001-07:002013-04-25T05:47:13.175-07:00Motivation<div class=WordSection1><p class=MsoNormal>The biggest daily battle I face is the motivation issue. It is almost where I have to ask myself every day if I want to lose weight that day. Do I want to work out, do I want to eat what will help me lose weight, do I want to be more active, do I want to get a decent amount of sleep where my body can recover. Most of the time the answer is yes. But not often enough. It is such a long road that the daily motivation is tougher to muster up. So I am taking it a day at a time. Weigh in Saturday rests heavy on me and provides a lot of motivation. Knowing there is no reason I should be cutting it so close…. <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Wish me good luck…<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><span style='color:#1F497D'><o:p> </o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-27226069311491050692013-04-22T06:20:00.001-07:002013-04-22T06:20:07.199-07:00First Hurdle<div class=WordSection1><p class=MsoNormal>This weekend is the first hurdle that must be reached to stay in the contest. By weigh in this Saturday we have to be down 5% of our body weight. I am right on the cusp of that so I need to have a good week. Time to tighten up the workout schedule, be good on food plan and make sure In have some “breathing room” since the scale for the contest tends to weigh me in higher than my home scale.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>My personal report card so far? Fair at best. My hope was to food journal every day ( has been extremely tough for meet to get into this habit), work out a minimum of 5 times a week (has been more like 2) and eat properly (this has been ok). I was going to concentrate on getting more sleep (doing so, so on this), reducing stress (not happening) and being more active (slowly getting this implemented).<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Today is a new day and I am back on track… (I hope)…. Now off to work out and make sure I clear the first major hurdle…<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal>Loser in limbo<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-58346197944818024962013-04-10T14:54:00.001-07:002013-04-10T14:54:47.028-07:00Stress and weight loss<div class=WordSection1><p class=MsoNormal>The battle lately has been stress. In doing some research I am finding out that it is tough to lose weight when undergoing a lot of stress. Some of the things I found out:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>1.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Stress can cause food cravings. A lot of this is emotional and you end up eating things you shouldn’t or eating more than you should<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>2.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>When you are stressed, your body releases hormones that are linked to abdominal fat. So even if you are eating the right amount of food your body holds on to the fat.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>3.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Stress can slow your metabolism. It will reduce the amount of calories you burn off.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>4.<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Stress can increase your appetite. You end up craving foods and giving in to those cravings.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>What can be done about it?<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Walking can help reduce stress and can help increase your metabolism.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Eat slower at meals. When you let your body give you the signals that you are full, you will eat less.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Stay away from “strict dieting”. Your body reacts to the low calorie intake and tends to hold on and conserve energy so you burn off fewer calories.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Give in to cravings in a small way. It will help reduce the craving and get you over it quicker<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Reduce caffeine. That alone will help reduce stress levels.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>How more of a power breakfast. It will jump start your metabolism and help you burn more calories<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l1 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Get more sleep. If you are more rested your body will recover better and you will be less stressed.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Hoping some of these tips will help get me past the weight plateau I have been on. Fingers crossed.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><b><span style='font-size:10.0pt;font-family:"Garamond","serif";color:#002060'>Hoping to be a bigger loser<o:p></o:p></span></b></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-41589391145191971972013-03-19T08:30:00.001-07:002013-03-19T08:30:10.286-07:00Habits are hard to break<div class=WordSection1><p class=MsoNormal>Starting as a child I was indoctrinated to the “clean plate club” and it has never left me. I think I may have broken the chain with my children since they tend to bring home half their meal when they go to restaurants. I am learning portion control and it is not easy figuring out that my stomach does not need to be “full” when I leave the table as long as I had a well-balanced meal. I imagine this is why weight loss plans such as Nutri-system do well since you don’t even have to think about what you eat and how much.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>My best solution at this time… eat more vegetables until I am full. A half hour after I eat, my stomach doesn’t remember if it is full on bread or vegetables. Eventually I need to learn potion control, but as I said, old habits are hard to break.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><b><span style='font-size:10.0pt;font-family:"Garamond","serif";color:#002060'><o:p> </o:p></span></b></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-1802729558090458822013-03-10T12:39:00.001-07:002013-03-10T12:39:42.971-07:00Looking to dive off the plateau<div class=WordSection1><p class=MsoNormal>As everyone knows, the first group of pounds to lose is the easiest. Then you eventually hit the dreaded “plateau”. I am so ready to dive off that plateau and need to find a way to make it happen. As I tend to do, I did a little research on how to get off the plateau and start taking off the pounds. Here is what I found out:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Try calorie cycling (also known as intermittent fasting). If you have been limiting your calories to say 1,600 a day, you would alternate doing 2,000 calories one day and 1,200 the next. This “fools” your brain from believing you are in a “starvation” mode where your body adjusts and protects you from the lower calorie intake.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Mix up your workouts. If you do the same routine over and over your body adjusts and the muscles learn to do the same activity using less energy. By mixing it up it breaks your body out of this mode and uses up more calories.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Slow down your weight loss expectation. Don’t expect significant amounts of weight to come off quickly. Kind of like the tortoise and the hare story. This will also help in your transition when you hit your goal weight.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Add in some strength training. <span lang=EN-GB>The more muscle mass you have, the higher your metabolic rate, and the more calories you burn, even at rest. Your body will become more of a calorie burning machine.</span><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]><span lang=EN-GB>Fill up on water-rich, fiber-filled foods like vegetables, fruits, beans, hot cereals, potatoes, corn, yams, whole-wheat pasta, and brown rice. Foods with a lot of water usually provide a lot of stomach-filling volume, but not a lot of calories.</span><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]><span lang=EN-GB style='font-size:10.5pt;font-family:"Arial","sans-serif";color:#666666'>C</span><span lang=EN-GB>ut out calorie-containing beverages like soft drinks, alcohol, milk shakes, and even fruit and vegetable juices. Being one of those people who needs to feel full when I eat a meal, drinking my calories will not help me achieve that goal.</span><o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Stress reduction is one tip that may actually reduce the often hyped “belly fat”. So if your pants aren’t any looser despite your best efforts with diet and exercise, reduce the stress in your life. Meditate, play with your dog, take a walk in nature, or just stop watching the damned news every night. Unplugging from our modern always-connected lifestyle and enjoying the simple things may be one of the best things you can do to break your fat loss plateau.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>So now it is just incorporating these suggestions into my daily life. I did find out that what I previously blogged about was true. When you get more sleep it does suppress your hunger. You have more energy and are less likely to “slip up” and eat calories you shouldn’t.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><b><span style='font-size:10.0pt;font-family:"Garamond","serif";color:#002060'>Plateau Breaker<o:p></o:p></span></b></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-21583476324825606892013-03-02T09:53:00.001-08:002013-03-02T09:53:52.161-08:00Shopping in my closet!<div class=WordSection1><p class=MsoNormal>As I lose weight I am having the luxury of being able to “go shopping” in my closet. Slacks & shirts I “grew out of” are starting to fit again. It is almost like getting a new wardrobe. A couple months ago I was just about ready to move the clothes that don’t fit anymore to another storage closet in the house. Now I can anticipate what else I will be able to wear when I lose another 20 pounds. It is little successes like these that increase my motivation to continue to lose weight. Nothing was more stressful than wearing something that was tight, hoping to not pop a button and nothing is more pleasurable than fitting into something that was previously tight. Self-esteem is improving (not that it was low or anything) and my future looks brighter.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><b><span style='font-size:10.0pt;font-family:"Garamond","serif";color:#002060'><o:p> </o:p></span></b></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-70729254056865253162013-02-24T21:54:00.001-08:002013-02-24T21:54:06.897-08:00All the support I can get - NEEDED!<div class=WordSection1><p class=MsoNormal>As I travel along this weight loss journey I am learning the value of supportive friends and family. I am truly realizing I DO need their help if I am going to be successful. I can’t do this by myself. Support has come in the form of:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Workout partners. They push me much further than I would push myself and truly do want to see me succeed. They push me to work out on days when I “don’t feel like it” and could easily just skip another workout.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>My spouse. She works with me to get the right foods to eat. We shop together and she “talks me down” from bad purchases or enlightens me on how I could make better choices or substitute healthier items. She also does much of the cooking and cooks the stuff that will be better for my diet. She also helps me with potion control.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Friends. After seeing the Lighten Up contest in the News Herald they have been cheering me on. Asking me how I am doing and encourage me to do more. They notice when my clothes fit better or I look like I lost weight and give me the recognition that helps motivate me.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Cabanas. They have been a generous supporter and have menu choices that will help me stay on track.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Other participants in the contest. They have an attitude that we are all in this together and sincerely want everyone to succeed.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I am a lucky person to have such support and I am very appreciative of it. I don’t want to disappoint them and they are literally perched on my shoulder to look out for me and help guide me down a healthier lifestyle.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Thankful Loser (weight loss)<o:p></o:p></span></b></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-65315601964884207622013-02-19T10:43:00.001-08:002013-02-19T10:43:45.964-08:00So I need to sleep more if I want to lose weight?<div class=WordSection1><p class=MsoNormal>Being extremely busy, and having a jam packed schedule the one area that get the short shift is sleep. I can normally function on 5 to 6 hour sleep but in reading more about this subject I might be making it tough to lose weight. I just read information about a study that said the true prescription to losing weight is eat less, move more and sleep more. They also found that sleep more suppresses your appetite. In one study the group that slept 5.5 hours versus the other one that slept 8 hours lost less body fat during a weight loss study.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>As the Lighten Up Contest goes forward I am going to focus more on getting the proper amount of sleep. I need to schedule in 7 hours or better yet 8 hours and take the time away from things such as watching TV. I have a bad habit of trying to be optimistic that I will get up at 5AM, get ready and get to work early so I can get more done. This will allow me to not feel the need to bring as much work home and then say up late working on it. What I end up doing is hitting the snooze button till 6:30AM or 7AM and then feel tired. Why is it now, I am just figuring this out? LOL I think if I concentrate on this one thing it could have a significant impact on my weight loss. It starts tonight! Bed at 11 up at 7!!<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Think about it…. All I have to do to help is sleep more? How can I go wrong?<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><b><span style='font-size:10.0pt;font-family:"Garamond","serif";color:#002060'>Sleep deprived in Mentor<o:p></o:p></span></b></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-75014738163612128032013-02-11T14:17:00.001-08:002013-02-11T14:17:29.917-08:00Losing weight electronically?<div class=WordSection1><p class=MsoNormal>Losing weight has gone high tech. The options are endless but let me give you an idea of how technology has become a part of my weight loss:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Bathroom scale. No longer just the spring activated scale, they weight you out to the tenth of a pound, can store your weight reading and provide other readings such as your Body Mass Index.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Weight Watchers online – No more meetings (unless that is what you need to stay on track and network with other weight loss warriors). I can track my food and exercise via my smart phone and know instantly how many “points” I have left for the day.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Bar code scanner for Weight Watchers. Now I can scan a bar code on a food item and get my number of “points” instantly. No searching for the item and I can get much more accurate measurements.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Nike Fuel Band – Measures your everyday activity and turns it into “Nikefuel”. Tracks steps and calories burned also.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Treadmill – Working on a certain speed level and distance. It also measures steps, calories burned and pace.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Elliptical – Same deal. I can crank up the resistance to burn more calories.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Lighten up has also given us the ability to use Vitabot to track our calories, set goals, measure our vitamin and mineral intake and to help plan meals.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo2'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Last but not least….. the numbers I get from the doctor to determine if my health is improving and by how much. I am looking to have my blood pressure down, cholesterol in line, weight down and blood sugar in the normal range…<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>With all this technology, how can I fail? <o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><span style='color:#1F497D'>Gravitational Warrior<o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-19078409432470106152013-01-31T10:47:00.001-08:002013-01-31T10:47:06.202-08:00Some early observations....<div class=WordSection1><p class=MsoNormal>As I continue on the path to losing weight I have a few observations:<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Reading food labels is addicting. Went food shopping this evening and looked at the food label on 75% of the items I “checked out”. Many items I said to myself, it is not worth the calories and put the item back on the shelf.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>My clothes fit better already. As I gained the last 20 pounds over the past 6 months I swore I would not buy larger clothes. They just got tighter and more uncomfortable. As I lose weight I have a much wider choice of clothes in my closet to choose from. This is already a boost for the self-confidence.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>People are pulling for me. Co-workers have included me in workouts and keep me focused on the long term goal. Not only do I not want to let myself down, I don’t want to let them down.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>I have trouble keeping up with the food tracking with weight watchers. Need to take time every day to do it.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Having trouble getting the amount of water in daily that I should… need to find a creative way to get this accomplished<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Trying to focus on getting more sleep… lack of sleep will not allow the body to recover and will hasten weight loss.<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>I actually feel better internally eating the “right stuff”. Who would have thought it?<o:p></o:p></p><p class=MsoListParagraph style='text-indent:-.25in;mso-list:l0 level1 lfo1'><![if !supportLists]><span style='mso-list:Ignore'>-<span style='font:7.0pt "Times New Roman"'> </span></span><![endif]>Having an office that is focused on “wellness” and losing weight is a big help….<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Getting into it…. Will try and enjoy the ride…<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><span style='color:#1F497D'>Overweight Mentorite<o:p></o:p></span></p><p class=MsoNormal><span style='color:#1F497D'>(for now)<o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com0tag:blogger.com,1999:blog-5612628849543311482.post-46756612082180205692013-01-28T06:08:00.001-08:002013-01-28T06:08:13.072-08:00Getting Started on the Road to Health 2013<div class=WordSection1><p class=MsoNormal>I have been looking forward to 2013 as a fresh start. At 51 years old I hope I am at the half way point in my life and I would very much like to make better choices in the second half of my life. There are no guaranties but I hope to stack the deck in my favor. With a number of friends experiencing health issues at my age I feel lucky to be in decent health. I currently have high blood pressure, sleep apnea and had my first “elevated” reading for my blood sugar. Not wanting to have a chronic health condition like diabetes I have to do something now about my health.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>I set January 2<sup>nd</sup> as my start date and lost 12 pounds even before the initial weigh in for Lighten Up 2013. It is not so much about winning the contest but is more about an extra added layer of motivation. I hope to eventually lose about 40% of my body weight and be in a long range stable weight for the rest of my life. With my daughter’s wedding in just under 2 years I want to look my best and have her be proud of me. I already joined Weight Watchers Online and have been tracking my food for a few weeks. It has been tough to discipline myself to timely record my meals even though I have it on my phone. This is definitely one of the areas I need to work on. It does make me accountable and I think twice about eating something I shouldn’t since I know I will have to write it down. It is also amazing when you look at the labels of what you are eating how many calories something can be.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>One of the additional tools that the Lake County General Health District gave us participants is the Vitabot online food tracking system. Where this goes over and above the Weight Watchers online system is that it will give me an assessment of how healthy I am eating and not just the calories of what I am eating. I am hoping this will help me towards building healthy meals and not just looking to stay under the calorie goals. It will give me a good picture of the vitamins I am getting and let me know where my food plan is deficient.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>What really gave me a kick in the pants lately was an “elevated” blood sugar reading a couple weeks ago. My doctor was not alarmed yet but wants me to nip the chances of becoming diabetic in the bud by losing weight. There is nothing I want to avoid more than having a truly chronic health condition. I hope to learn more how to control my blood sugars, lose weight so my body will better receive the insulin that it produces and reduce the chances for other circulatory, blood or sight issues that can result from being diabetic.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Finally, this is something I need to do for myself. I can enjoy life more when I don’t have to carry the extra weight around. Besides, you really live once, so better make the most of it.<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><b><span style='font-family:"Garamond","serif";color:#002060'>Kenneth Kukral<o:p></o:p></span></b></p><p class=MsoNormal><span style='color:#1F497D'>Overweight Mentorite<o:p></o:p></span></p><p class=MsoNormal><span style='color:#1F497D'>(for now)<o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p></div>Lighten Up in 2013http://www.blogger.com/profile/05819864593251680274noreply@blogger.com1