scaling back

Getting a late start to scaling back today! We had a marvelous weekend up in the DC area with our home church and friends. It was refreshing and rejuvenating! It also gave me some great ideas on maintaining your healthy eating habits while traveling. But that is for a future post. We are taking this weight loss one small step at a time to develop long term, healthy habits that will last longer than a month, right? If you are just now joining us, please consider beginning at the beginning with: Welcome to Scaling Back. This is a process and needs to be taken one step at a time.

After I get back in the habit of drinking water (which is a huge step for me and I always have to remind myself to do it!), I begin a bit of detox. What is detox? Though it tends to be a catch phrase used in many different ways, I refer to it as a system ‘jump start’ for the whole digestive system. My detox involves getting my body to move the waste out in an efficient manner. Did you know that there are major problems involved with being ‘bound up’? A poor moving colon can cause problems from hernias to colon cancer. A slow or non-moving colon is bad news all around. There are several ways to get your body moving properly and expel the waste you need to expel. TMI, well, probably, except that now you will find commercials for yogurts that do just this with the famous Jamie Lee Curtis as a spokesman. I feel I’m in good company 😉


It’s a bit of a fad word these days, but basically probiotics are the good bacteria your colon uses to protect itself and move waste along. Some things can cause this good bacteria to deplete, one being the use of antibiotics. Probiotics can be found in many forms with either a supplement or in fun food additives. If you are relegated to a desk and don’t have the opportunity to move around throughout the day, one of these may be a good option for you.



Fiber makes things move, plain and simple. You can find fiber in many foods and whole grains. A woman over 19 years of age needs 25 grams of fiber per day. A male over 19 years of age needs 38 grams. You can get fiber from these foods: beans, bran, apple with skin, blueberries, almonds, whole wheat pasta, brown rice. If those foods are not on your favorites list, then you can purchase fiber powder to sprinkle into your cooked foods to get your recommended daily dose.


Here we go again with the water 😉 Drinking water (or fluids) gets the body moving in the right direction. I have already spelling out the benefits of water in cellular waste movement, so let’s not re-hash it. It’s good for you, do what you need to drink it up!





apple cider

There is yet another way to get your body moving and it helps with more than just ‘waste management’!! Each and every day, I begin with a stout apple cider drink to get my body moving and to help my cells expel waste. It is through a tablespoon of raw apple cider vinegar. This raw apple cider vinegar has many health benefits from common cold remedy to colon health. I simply microwave half a mug of apple juice for 2 minutes (the best, low sugar, pure juice I can get off a shelf) and place 2-3 cinnamon stick in it. I let that steep for a bit before tossing in my tablespoon of apple cider vinegar into it. I drink that down quick and reward myself with my first mug of coffee. A word of caution about going this route: if you happen to be very bound up, you may be shocked at how many times you ‘go’ during the day. It’s ok!! You body is simply moving the waste that needs to get out of your body. Be regular, detox the waste, and prepare for next week when we get moving and make better snack decisions!

Update: if you are doing a low carb option for your diet, use Celeste Cinnamon Apple tea as your drink base. There is no sugar, no caffeine, and no carbs!

If you would like to know more about raw apple cider vinegar, here is the Bragg commercial telling you how and where you can use the raw apple cider in your diet. Lot’s of great benefits by using this product!!



This is part of a blogging series: Scaling Back

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