Holiday eating tips

With Thanksgiving just days away, the holiday eating season is about to go into full swing. It would be impossible -- and no fun -- to try to banish all sweets from your diet from now until the new year, but there are some smart choices you can make to lessen the damage to your waistline. Here are a few tips:

1) Don't drink your calories. It's so easy when it's cold outside to hit the nearest Starbucks for a hot chocolate, but resist: a tall hot chocolate with whipped cream at Starbucks has 290 calories; a venti with whipped cream has 440 calories! Instead, opt for Swiss Miss diet hot cocoa (made with water) -- it has just 25 calories (some other Swiss Miss varieties have 160 calories, so be sure to read the label). If you do find yourself in a Starbucks, skip the whipped cream and ask for non-fat milk. That will knock at least 80 calories off your total.

2) Remember portion control. There are few days when I don't have a hankering for chocolate. But instead of buying a package of chocolate -- which I know I'll finish quickly -- I choose a single-portion item instead. That way, when I'm done, there's no more left to tempt me. My recent favorite: A Russell Stover marshmallow-chocolate Santa that has 140 calories (it's 69 cents at CVS).

3) Look for reduced-calorie sweets. At this time of year, it's easy to find candy canes. A regular size candy cane has just 50 calories. Candy corn, another seasonal favorite, is a good choice, too. Twenty-two pieces have 140 calories.

4) Boost your exercise. One easy way to fight weight gain is to step up your time at the gym. Last week, I spent 60 minutes on the treadmill Tuesday morning at a speed of 4.1 miles per hour. I upped it to 65 minutes on Wednesday and 70 minutes on Thursday. Gradually increasing my minutes allowed me to make progress without too much risk of muscle strain or shin splints, and the extra time meant that I boosted my total by about one-third of a mile each day. Over a month, that can really add up.

5) Know that the buffet will always be there. If you go to a party and there's a big spread on the table, don't feel compelled to pile everything on your plate at once. Instead choose a few healthy options, such as shrimp, deli slices of (lean) meat, fruit or veggies (skip the dip), and then move away from the table, preferably to the other side of the room. If you want more, go back once.

6) Alternate spirited drinks with water. This one can be hard to follow if you're having a good time and everyone around you is imbibing. But try to alternate each glass of wine, beer or hard liquor with a glass of water. Not only will you reduce your chances of a nasty hangover in the morning, you'll be less likely to make the bad food choices that drinking can encourage.

7) Forgive yourself, and give yourself a day off. It's a hard concept for anyone trying to lose weight, but you need to give yourself some breathing room. If you mess up one day, don't write off the whole week -- just start fresh with your weight-loss commitment in the morning. And be sure to give yourself a (planned) day or two off between now and Jan. 1 to fall off the bandwagon and enjoy the holiday spirit (and food). But remember, you'll need to hop back on board the next morning.

Happy holidays!

Thank You, Sue!

Many thanks to Sue for her extremely generous donation to my Avon Walk! Sue is very special to my family -- her mother and my dad's mother were best friends many years ago, she and my dad went to the same high school in New Jersey, and I went to the same high school as her daughters in Arlington. She's known me my entire life, and has always been a wonderfully thoughtful person. Thank you, Sue, for supporting me!

Thank You to the Borks

Followers of this blog will remember that I received a generous contribution from Laurie Bork's sister in her memory and that I told readers about Laurie in a subsequent entry. Laurie passed away from breast cancer, and I will be wearing her name on my shirt as I complete the Avon Walk in May.

Laurie's parents have also kindly donated to my walk. I can't tell you how touched I am by the Bork family's generosity. It will be an honor to walk in Laurie's memory and a reminder of the work we have to do to beat this terrible disease. Thank you so much to her family for their support.

Thank You to My Anonymous Donors!

Thank you to two very generous donors who wish to remain anonymous. I will thank them privately, but just say here how much I appreciate their kindness and help in contributing to my walk. Thank you both -- you know who you are! :)

Thank You, John!

Thanks to John, a family friend who donated to my Avon Walk. John is getting his Ph.D., so, given that he's on a student salary, it was very nice of him to donate to my race. When I visited John in Minneapolis in August, he took me to pick out proper socks and a non-dorky fanny pack for my walks this fall. Thanks for your contribution and support!

Another Walk in '08!

After a two-week break, I have some news to share and several people to thank, so let's get to it!

I just signed up for the Marine Corps Historic Half Marathon in Fredericksburg, Va., on May 18 (a Sunday) next year. It's primarily aimed at runners, but, again, the rule is only that you have to be off the course in four hours. My friend Lynn -- who completed the Marine Corps Marathon on Sunday, so kudos to her -- signed up as well. (Also, hats off to my friend Melanie, who finished the 10K!) The half marathon starts at 7 a.m. -- I'm a morning person, but that is still pretty early -- and comes two weeks after the Avon Walk, so I'll be keeping up my motivation and walking all summer!

By the way, there's an interesting article in The New York Times today about races that do not allow runners to use their iPods. I was quite worried about the fact I couldn't use mine in Baltimore, and annoyed when I saw many other people on the course using theirs. Even if races ban their use, however, it seems like an impossible rule to enforce. There just aren't enough race officials throughout the course to ensure that runners follow the rule (and are they going to run after all the rulebreakers?), the police officers have other things to worry about (such as street closures) and runners aren't going to rat out each other. I would gladly sign a waiver saying I accept any responsibility for not hearing instructions, etc., if it meant I could use mine. It will be interesting to see how this develops.

Also, an update on the cute Komen lunch bags: Mine arrived in the mail yesterday and they're adorable.

One for '08

I just signed up for my first half-marathon of 2008. It takes place Sept. 21 (a Sunday) in Philadelphia and, although it is aimed at runners, the rule is that I have to be off the course in four hours. I'm looking forward to taking a (fast) walking tour of the City of Brotherly Love, and finding other races to keep me focused in the new year.

A Fun Race!

Three hours and 40 seconds. That was my official chip finish time for the Baltimore Half-Marathon on Saturday! I was pretty excited about it, especially since an announcer said my name and time on the loudspeaker as I crossed the finish line. The best part of the race was the people cheering us on. Throughout the course, they lined the streets with cups of beer, gummy bears, Swedish fish and good cheer to encourage us. Seeing that community spirit was a wonderful experience.

A shout-out to Lynn, Sophie, Melanie, Anne and Andrew, who all ran the race! Lynn, Sophie and I carbo-loaded in Baltimore's Little Italy on Friday night, and rewarded ourselves Saturday with a beer sampler at a local pub and then dinner at Oceanaire. It was a very fun weekend, and I'm ready to sign up soon for the next half-marathon! First up, though, the Arlington walking marathon on Saturday -- 10 hours, 27 miles. Bring it on.

A Cute Bag That Also Supports Breast Cancer Research

If you're looking for a stylish little lunch bag, check out Lean Cuisine's three pink, insulated bags that are available for just $9.95 each (including shipping and handling). Five dollars of every purchase goes to Susan G. Komen for the Cure.

More information is available at: https://www.leancuisine.com/Komen2007/Index.aspx

One quick note, though: I ordered a few bags this morning and they don't ship for 8-10 weeks. So you may want to keep that in mind if you're planning to order any as holiday presents.

More about Laurie Bork

One of the first contributions I received for my Avon Walk was in memory of Laurie Bork, whom I never met, but whose name I will be wearing on my shirt when I walk next May. I asked Laurie's sister, Jennifer, who made the contribution, to tell me a little bit about her.

"My sister Laurie was a vibrant person who loved life and all it had to offer and you can see this same love for life in her 8-year-old daughter Emily," she wrote. "Laurie was one person you could count on for support no matter what others thought and she is greatly missed."

Making sure that we find a cure for breast cancer, raise awareness of the disease and offer support to women and men who are undergoing treatment is what this walk is about. I'm proud I'll be walking in Laurie's memory.

Two More Walks

With Baltimore just two days away, I'm getting a little nervous about how I'm going to mentally get through the race (not physically). The race does not allow iPods and, given that it will probably take me 3-1/2 hours to 4 hours to finish, that's a lot of time without some musical motivation! I'm hoping to find someone nice to talk with on the course; otherwise, I expect to have my list of what I'm getting everyone for Christmas all worked out by the time the race ends. :)

I did sign up this morning for two more races next month:

-- The Washington, DC Masonic Lodge Veterans Day 10K on Nov. 11 (I'll be walking around the Tidal Basin)

-- The Sixth Annual Thanksgiving Day Trot for Hunger (otherwise known as the Turkey Trot) on Nov. 22 (my mom will be making Thanksgiving dinner while I walk)

My cousin Nicole is planning to do the Turkey Trot in Boston. This past weekend, she ran the half-marathon there. Congrats, Nicole!

Thank You, Patti!

Thanks to Patti for supporting my Avon Walk! Patti is PRESSTIME's very talented graphic design assistant and also a very thoughtful person, recently bringing back some very yummy chocolate bars for all of us from her trip to Germany. Thanks for your help and your good wishes on the walk!

Thanks, Sheila!

A very big thank you to Sheila Casey for her extremely generous gift to my Avon Walk! Sheila and I met at The Hill in 1997, and she immediately brought a breath of (needed) fresh air to the office. Sheila's warmth, sense of humor and super-organization made her the mom of the office, and I'm so glad we've been able to stay friends in the years since I've left. Thanks for your support for this great cause!

Thank You, Alan and Alison!

Many thanks to Alan and Alison for their support of my Avon Walk! Alan was my mentor (and favorite professor) at Wellesley, and has been a great source of professional guidance while I was there and in the years since. Each January, Alan brings a group of students to Washington for a few weeks to hear from top officials about how the city _really_ works (it's a seminar I wish I could take now). And you can expect to hear a lot more about Alan in the coming year, as he was Hillary Clinton's favorite professor as well. Thanks for your generous gift!

Finished with the 5Ks, and Very Grateful to Everyone

I finished the last of my five 5Ks on Saturday, completing the AIDS Walk in just under 45 minutes. I then walked home via Lee Highway rather than Wilson Blvd. (both for variety and also because I've heard the Baltimore walk contains hills, and I was feeling a little out of practice). The whole walk was somewhere in the 10-11 mile range. Five days now until the half-marathon!

I am so, so grateful to everyone who has contributed to my Avon Walk! In three days, I've raised almost half of my fundraising goal, which is astounding. I appreciate everyone's generosity and am just blown away by all of the support I've received.

On a weight-loss note, I had my annual physical this morning and clocked in at 55 pounds less than what I weighed two years ago, according to the doctor's scale. Yeah!

Thank You, Steve Alexander!

This thank you will take a little longer than most, but it's worth the time.

In 2002, during a dating drought, I came up with the bright idea (after a few drinks, natch) to place a personals ad in The Hill, where I worked at the time. The ad, which was placed both for me and a friend, said we were looking for smart, single, professional men within roughly the 23-to-38-year-old range (we were both 28 at the time).

Shortly after the ad ran, I received an e-mail response from a guy named Steve Alexander. He seemed bright, had a good job working for a government agency, and was a real renaissance man, owning an "extensive" wine collection and making his own pasta. What a catch!

I was even able to do a kind of "character reference" on Steve by talking on the phone with a co-worker of his at the same government agency (who I knew through a friend). He checked out. After a number of e-mail exchanges with Steve, he was sounding better and better.

Steve and I finally agreed we would meet up for coffee one afternoon. This was during my week off in August, so on the appointed day, I changed my outfit numerous times, primped (including exfoliating) and thought about what Steve and I would talk about. I was pretty excited.

At the agreed-upon hour, I waited for Steve. All of a sudden, a male friend of mine walked up, and handed me a bag with a bottle of wine inside, and a note. "I'm sorry I'm not Steve Alexander," it said. And the note suggested I not look in the personals section to find dates.

It worked. I haven't placed, or answered, a personals ad since. And I should point out that while this idea was the brainchild of one friend (who shall remain anonymous on this blog), several others played supporting roles. (A more complete version of this story ran in The Hill in October 2002; copies are available upon request. Ideas for practical jokes are also encouraged.)

A good lesson learned. So, Steve, thank you for giving me an amusing story to share, the bottle of wine from your "collection" and for your donation. When I think of you during the walk, I'll have a good laugh about this -- it's worth at least a mile. :)

Thank You, Brian!

Many thanks to Brian for his support of the Avon Walk! Brian and his family own Pacers, a great running store that has branches in Alexandria, Clarendon and now Silver Spring. I can personally attest to how great their stuff is -- I wear Pacers walking shoes and socks each time I walk or work out at the gym. Brian (who is also an amazing karaoke singer) and his staff actually watch you walk before they recommend a shoe for you, so that you get the best fit for your foot and step. Anyway, I know this sounds like an ad, but I really do highly recommend Pacers. You can find more information about the store on the web at www.runpacers.com. Thanks, Brian!

Thanks, John and Marisha!

A hearty thank you to John and Marisha for their donation to the Avon Walk. I first met John about seven years ago; as a superstar intern for The Hill, he had a front-page story in the paper the day after the 2000 election (something most writers at the paper, including me, didn't accomplish). John and Marisha are two of the nicest people you'll ever meet. Thank you both!

Thanks to My Anonymous Donor!

A big thank you to my latest donor, who is choosing to remain anonymous. I appreciate this person's support of my walk and also the spirit of giving without receiving credit publicly. I'll thank this person privately for his/her help but wanted to acknowledge how grateful I am. Thank you, Anonymous!

Baltimore

The Baltimore half-marathon is just over a week away -- and I want to give a shout-out to my friend Lynn for handling all of the hotel and transportation logistics. It should be a great weekend! I'll post pictures when I return.

Book Fair author change

A non-walk post for the moment: Rep. Charlie Rangel (D-N.Y.) is now participating in The Hill's book fair on Oct. 17, but Sen. Joseph Biden (D-Del.) and Helen Thomas are no longer able to join us. It should be a great event, with four sitting members of Congress attending, as well as former House Majority Leader Tom DeLay (R-Texas), former DNC Chairman Terry McAuliffe, former Lt. Gov. Kathleen Kennedy Townsend (D-Md.), Christopher Hitchens and many other great authors.

I'm Overwhelmed!

Thank you again to everyone who has donated to the Avon Walk for Breast Cancer. In two days, I'm almost a third of the way towards reaching my fundraising goal. I've been overwhelmed by your generosity and I can't thank you enough! You'll all be in my thoughts as I train this fall, winter and spring, and walk next May. And save the evening of May 17, 2008 on your calendars for a thank-you party to honor all of your efforts in making my walk a success!

Thanks, Sarita!

Many thanks to Sarita, one of the "Hill ladies," a group of six other fabulously talented and wonderful women who I worked with at The Hill. Sarita is helping newspaper readers to understand the powerful stories of people in Michigan, but we all wish she would come back to Washington because we miss her so much. Thank you so much for your support, Sarita!

Thank You, Becky and Wes!

Many thanks to Becky and Wes Albers for their wonderful donation to the Avon Walk! Becky is my editor at PRESSTIME and my Race for the Cure walking partner for the past two years. She's been incredibly supportive of my weight-loss efforts and this cause as well. Thank you for all of your help!

Thanks to the Denis Family!

A big thank you to Charlotte, Xavier and Aaron Denis for their very kind contribution to the Avon Walk! Charlotte and I went to Wellesley together -- she saw me through the Tower Court Mixer (don't ask), bad MIT frat parties, R.A. meetings and more. Thanks for your continuing friendship and for helping this worthy cause!

Thank You, Kristin!

Thanks to my friend Kristin for a very generous contribution to the Avon Walk! Kristin told me that if I could walk almost 40 miles, making a contribution was the least she could do. But I have the easy job here -- it's donations that will mean the most in finding a cure for the disease. Thanks, fellow Newsie!

Thank You, Moira!

Thanks to my friend Moira, who knew me in the days of bad perms and plaid pants in high school, yet is still my friend today. :) I appreciate your contribution to the Avon Walk!

Thanks, Jeremy!

Thanks to my friend Jeremy, who made a generous contribution to the Avon Walk. I really appreciate it -- and will "walk on!"

A Wonderful Gift

I especially appreciate the contribution to the Avon Walk in memory of Laurie Bork, and will be thinking about her as I walk next spring. It's my hope that the walk, and other efforts to raise awareness of and funds for breast cancer research, will help lead to a cure in the near future.

Thanks Again!

My friend (and race-buddy extraordinaire) Melanie has also contributed to my Avon Walk. Thank you, thank you!

My First Contribution!

Many thanks to my friend Jeff Sigmund for being the first contributor to my Avon Walk! I feel like I'm on my way now to a successful journey.

Feeling Good, and a Little Sore

So I did my "long walk" today in preparation for Baltimore. I completed the Marymount University 5K in Arlington in 47 minutes, then walked from Ballston to the Capitol and back. All told, it was somewhere in the 16-18 mile range. When I got home, my feet were a little unhappy with me, but I felt great that I had finished the route and am now ready for Baltimore! It's also good training for the Avon Walk next spring, which I'm getting more and more excited about. Now, off to have some whole-wheat pasta for dinner to refuel.

Online Now -- Check It Out!

My Avon Walk for Breast Cancer page is now available online. I've posted it to the right so it's easy to find!

I made a donation this morning for $19.65 -- that's 50 cents for each of the 39.3 miles I'll be walking, and it's the amount I'm asking friends and family to donate. I'm hoping it will allow people to feel that they're with me on this journey without it being too much of a financial stretch. I plan to personalize the page more next month, but at least a basic version is up there now.

Almost Halfway There

On Saturday, I completed my third 5K, although Melanie, who walked it with me, and I figured out it was actually more like 4.2 miles. Then I walked from Georgetown to Falls Church, another approximately 6 miles. So it was good, long workout that took about 3 hours. Now I have two more 5Ks before the half-marathon and then marathon walks next month!

I found out that Rachel will be my Avon Walker Buddy to help me get ready for the Avon Walk for Breast Cancer next May. I'll need all the help I can get to prepare, so I'm looking forward to working with her. And I'll post the link to my fundraising page as soon as it's available.

Onward and Upward (Literally)

Just to make sure I don't get out of training after my Oct. 20 marathon walk, my friend Richard and I are going to hike up Old Ragg Mountain on Oct. 27. Richard has been a huge booster in my walking efforts -- we walked from the Rossyln Metro to Old Town and back (we did stop for lunch) over Memorial Day weekend, which gave me the confidence to know I can definitely complete the half-marathon walk in Baltimore. I'll be sure to post pictures of the autumn leaves in the Shenandoah after I return.

Here I Go!

Well, I did it. I registered tonight to participate in the Avon Walk next May. I'll be walking 39.3 miles (a marathon and a half) in two days to raise money for breast cancer research, treatment and education. I'm a little intimidated by both the distance and the amount of money I have to raise (a gentle nudge from my friend Melanie pushed me over the line -- you can see why she's a superstar PR woman!). If the support I receive is anything like that my friends and family have given me over the last 18 months in my Weight Watchers journey, both the walk and the fundraising will be a snap. So, for now, wish me luck and check back here as I track my progress over the next eight months.

Through With Two, Five More To Do

I finished the Four Seasons Sprint Four the Cure yesterday in 49 minutes, which I was pretty happy with considering: 1) it was not a closed course; 2) it was not a clean course (at one point, we had to step around a pile of horse manure along the C&O Canal towpath); 3) I was one of the first walkers to finish; and 4) my diet since Thursday night has consisted mainly of Dayquil and Nyquil as I've been fighting off a bad head cold. So, I'll take it. And big kudos to my friends Kerry and Melanie for running the race! Great job, ladies!!

Save the Date

First, a shout-out to Erin, a friend of my friend Melanie, who completed the Ironman last weekend. I can't even imagine contemplating doing the Ironman, let alone finishing it, so major kudos to her. You can read her blog at:

http://erin-thelongandwindingroad.blogspot.com/

OK, the line-up is pretty much complete for The Hill's Sixth Annual Political Book Fair, which is coming up on Oct. 17 from 5:30 p.m. to 7 p.m. at the Trover Shop on Capitol Hill (221 Pennsylvania Ave., S.E.). Here it is: Sen. Joseph Biden (D-Del.), Rep. David Obey (D-Wis.), Rep. Steve Israel (D-N.Y.), former House Majority Leader Tom DeLay (R-Texas), former DNC Chairman Terry McAuliffe, former Lt. Gov. Kathleen Kennedy Townsend (D-Md.), Christopher Hitchens, Helen Thomas, Bay Buchanan, Jules Witcover, Stephen Schlesinger and John Fortier. Be sure to be there!

One Down, Six More to Go

Yesterday I completed the National Press Club 5K (in 46 minutes). Not exactly a record-setting pace, but given my recent shin splint/ankle troubles, I'll take it. I had hoped to walk back to Falls Church after it was over, but made it to Foggy Bottom/GWU before I decided I needed to pace myself and call it a day. So this morning, I finished the route, walking from Falls Church back to GWU -- about 6.5 miles. It felt wonderful to be out in the sunshine and to stretch my legs. Next Saturday, it's on to the Four Seasons 5K!

I've added two more walks (as part of the seven) in the next few weeks:

Sept. 22: Out of the Darkness Suicide Prevention Walk (Washington)

Oct. 6: AIDS Walk (Washington)

The big finish will come at the Reserve Officers Association marathon walk on Oct. 20. I still have a ways to go to get ready, but assuming my ankle holds up, I know I have the determination to finish it.

So, to get back to the weight-loss portion of the blog ...

I'm the weight today that I was when I graduated from high school 15 years ago. I put on most the weight (40 pounds) that I lost while I was in college. How did that happen? Well, a lot of it was emotional eating. Any kind of emotion: stress, boredom, fatigue, happiness, unhappiness. The hours I spent on the school newspaper, while among my fondest memories of college, didn't help: the personal pan pizzas at the student center where the paper's offices were located, the late night fro-yo runs, the bowls of ice cream I grabbed on the way out of the dining hall as I rushed to The Wellesley News. I didn't make exercising a priority -- the athletic center was on the other side of campus from the dorm where I lived the first three years, and between editing the paper, taking a full courseload, applying to grad school and writing a thesis my senior year, I was lucky if I had time to dry my hair, let alone exercise. (Yes, I know I'm making excuses, but senior year really was nuts!) And, of course, while Wellesley is wonderful about catering to its students, a lot of that catering involved not-so-healthy foods, such as the phenomenal cheese blintzes that appeared during parents' weekend and on other select occasions, peppermint stick pie served at the holiday dinner and even the homemade hot chocolate my dorm's head of house made my senior year as he read us stories on Sunday nights (I'm pretty sure that doesn't happen at co-ed schools).

After college, I spent nine months in grad school at Columbia University in New York City. Let's just say that the budget of a grad school student doesn't necessarily lend itself to healthy eating, which I've found is often more expensive than unhealthy eating. The chief criteria on my shopping list was whether the food was cheap. So I had lots of pasta, Swanson frozen dinners, etc. Again, the gym got almost none of my time.

It didn't come off in the years after school, either. And I gained 10 pounds in the year between when I took my current job and when I started Weight Watchers, thanks to the fact that we always seemed to be having office parties where cake was served, and I didn't say no (not couldn't, just didn't).

So there are many reasons I gained weight. And as I think of the reasons now why I want to keep the weight off, a number come to mind:

1) To stay healthy and reduce risk of disease, especially breast cancer

2) To be able to fit into all the nice clothes I've purchased in my new size

3) To feel good about what I've accomplished

4) To enjoy being able to finish a 5K and work toward the goal of completing a marathon walk

5) To be able to join in more activities than I could previously (such as going with friends on long walks)

6) To enjoy the endorphin boost.

7) OK, this sounds vain, but it is nice to be noticed more on the street now. I don't think I'll ever lose the self-image of the larger me (and other people I've talked with who have lost weight say the same thing), so it's somewhat strange that other people don't necessarily see me how I see myself. But that's a topic for another day.

Both sides of the story

I've talked so far about the good aspects of weight loss and weight maintenance. There are, of course, some downsides.

• You can't eat everything you want anymore -- at least not at once.

• You don't suddenly look like Christie Brinkley once the pounds come off.

• For some reason, when I used to shop for larger sizes, stores always seemed to be out of them. Now, when I shop for smaller sizes, they always seem to be out of those, too. I don't think this happens for people who are a size zero. But, let's face it, I'll never be a size zero.

• You have to spend money buying a new wardrobe -- which is a lot of fun! It's just that I already spent a lot of money on my old wardrobe.

What's to eat?

One of the delightful surprises about losing weight is that other people have said my success has helped to inspire them. This happened last summer, when I shed 28 pounds in three months, and one of my colleagues at work said she knew the program could work for her because it had worked for me and I was a "real person" (as opposed to an actress on TV). At the dentist's office yesterday, one of the assistants noticed my weight loss and asked me how I did it. I told her and she said she belonged to Weight Watchers, too, but hadn't been to a meeting in a while. But she promised to go that day and said she would update me on her progress at my next visit (at least I'll have a reason now to look forward to going to the dentist).

So, in that spirit of letting other people know my recipe for success, here's a typical day's menu. Keep in mind that it is impossible to lose weight -- and keep it off -- without exercising. I'm fortunate that a number of my friends are going to join me on my walks this fall and that the security guard at the gym asks me where I was if I miss a morning on the treadmill. Finding people who will look out for you, and keep you on track, is extremely important for success.

Breakfast: A bowl of Trader Joe's high-fiber cereal (preferably topped with fresh berries; otherwise, it's a little bland)
Vitamins

Mid-morning snack: 94 percent fat-free popcorn

Lunch: Four slices of turkey and a piece of sugar-free chocolate
OR a 6-inch Veggie Delite sub on wheat bread from Subway
OR a small salad with a piece of fish on top

Mid-afternoon snack: Fresh fruit or edamame
OR a special treat like a tall, light Strawberries and Creme frap from Starbucks or a soft-serve vanilla ice cream cone from McDonald's (the frap and ice cream have about 150 calories each)

Dinner: Fish, baked or grilled (a good spice rack helps liven it up)
OR chicken, baked or grilled
OR lean meat
OR whole-wheat pasta spritzed with olive oil
Vegetables are good, too

Dessert: Fat-free plain yogurt topped with fresh berries

And, to drink, Diet Sunkist or Diet Coke. I used to hate the taste of Diet Coke and swear I would never, ever drink it. But I think my taste buds have changed, and now I'm a devotee. You simply cannot lose weight and keep it off drinking caloried soda. (Of course, I have the occasional glass (or two) of wine and the occasional margarita/Cosmo/White Russian/hard cider/beer, too, because life is too short to not enjoy them. But occasional is the key word.)

Mark your calendars!

OK, another non-walking post ...

Be sure to mark your calendars for The Hill's Sixth Annual Political Book Fair, coming up on Oct. 17 from 5:30 p.m. to 7 p.m. at the Trover Shop on Capitol Hill. I don't want to give away the names of authors who are scheduled to appear until they are announced in The Hill, but I can say that it's going to be another good line-up this year. And, of course, if you have suggestions for authors to include, please let me know -- I still have a few slots to fill.

A good cause

This doesn't have to do with walking, but it does have to do with a good cause!

Street Sense, the twice-monthly newspaper about homelessness in Washington, is conducting its second annual silent auction on Sept. 27 from 7 p.m. to 10 p.m. downtown. Tickets start at just $25. I do some volunteer proofreading for Street Sense -- it's a great organization that focuses attention on the often-overlooked homeless community, and gives homeless men and women a chance to write and to get off the streets by selling copies of the paper.

For more information, and to purchase a ticket, check out www.streetsense.org.

Getting serious about training

After getting a little too excited last week about getting back to walking (and wearing some cheap tennis shoes during my walks), I had to take a few days off to recover from some painful shin splints. I'm feeling better now, but am also going to approach my training for walks this fall more strategically.

Last week, I bought a book, "The Non-Runner's Marathon Trainer," by David A. Whitsett, Forrest A. Dolgener and Tanjala Mabon Kole. The book is based on a course taught at the University of Northern Iowa unofficially called "the marathon class." Following the program in the book, all but one of a few hundred students who took the class ran a marathon by the end of the semester. The book focuses not just on physical training, but on mentally preparing yourself, too (such as saying "but it doesn't matter" if you come up with excuses, such as lousy weather or feeling lethargic, about why you just can't exercise that day). I have to admit that thinking about the psychological aspect of finishing a marathon wasn't really something I had put much thought into. I was taking more of a simplistic, Forrest Gump-style approach: I'll just start walking, have some bouncy music playing in the background and keep going until it's over. The book talks about the importance of visualizing yourself finishing the race and says positive attitude is just as important as physical ability.

As far as training, the book adopts an approach I also hadn't considered before: doing some short walks, a medium walk and a long walk each week (the book is aimed at people who want to run marathons, but for my purposes, I'll say walks). After doing the same number of miles on the treadmill each day for several months last fall and winter, I hadn't thought about varying my routine. I simply thought more was better, and felt guilty if I couldn't walk the same distance one day as I had the day before. So today I did a short walk, tomorrow I'll do a medium one, Wednesday I'll do short again, Thursday medium, Friday off, long walk Saturday and Sunday off. The book suggests doing only four walks a week, but it's also based on a 16-week program and I have just 8 weeks, so I'm adding in an extra walk per week. It also suggests taking the day off before and after a long walk to give your body time to rest. Again, I have to fight my feelings of guilt that I'm not doing as much exercise those days, but having experienced shin splints this weekend, I now see the logic in not pushing yourself too hard. After all, the goal is to finish, not to sit on the sidelines, injured! Of course, I should point out that the marathon I'm doing isn't really a marathon in the classic sense. It's 27 miles over 10 hours, so endurance, rather than speed, really will be the key.

"After" Photo: February 2007

"Before" Photo: Christmas 2005

Back to Basics

Phew! After several long months, I have finally stopped the creep up in my weight, dropping 5.2 pounds since July (when I had to pay Weight Watchers a fee, since I was slightly more than 2 pounds above my goal weight). The loss comes despite having a scandalously bad eating weekend in Minneapolis, where I indulged in dark chocolate zinfandel ice cream, beer-battered green beans, ridiculously rich chocolate cake and more. The key: exercise. I've been making regular trips to the gym, walking 6 miles this morning; I also walked 2.5 miles home from work.

I have a bunch of walks coming up this fall, including:

-- National Press Club 5K on Sept. 8 (Washington)

-- Four Seasons Sprint for the Cure 5K on Sept. 15 (Washington)

-- Marymount University 5K on Sept. 29 (Arlington)

-- Baltimore Running Festival (Half-Marathon) on Oct. 13

-- Freedom Walk (27 miles the first day, 13 the second) on Oct. 20 and 21 (Arlington)

-- Help the Homeless Walkathon on Nov. 17 (Washington)

Here is a list of the top 25 songs on my iPod that are helping to get me back to the gym (and yes, I know, there's no accounting for taste with some of these choices):

1) Into the Groove by Madonna
2) Gonna Make You Sweat (Everybody Dance Now) by C&C Music Factory
3) City of Blinding Lights by U2
4) A Little Respect by Erasure
5) I Wanna Dance with Somebody by Whitney Houston
6) Walking on Sunshine by Katrina & The Waves
7) Break It Down Again by Tears for Fears
8) Remember the Name by Fort Minor
9) I Will Love Again by Lara Fabian
10) Crazy in Love by Beyonce
11) MMMBop by Hanson
12) Yeah! by Usher
13) Wherever You Will Go by The Calling
14) Sweet Child o'Mine by Guns N' Roses
15) Don't Let Me Get Me by Pink
16) Just Like a Pill by Pink
17) Take the Lead (Wanna Ride) by Bone Thugs-N-Harmony
18) Coming Around Again by Carly Simon
19) Gloria by Laura Branigan
20) Get the Party Started by Pink
21) Respect by Aretha Franklin
22) Break It On Down by Flii Stylz & Tenashus
23) Come Clean by Hilary Duff
24) Don't Stop 'Til You Get Enough by Michael Jackson
25) Where'd You Go by Fort Minor

Any suggestions for other catchy/motivating tunes are welcome!

And, once I figure out how to make the technology work, I'll post "before" and "after" weight loss pictures I'm using to stay motivated. For now, though, losing the 5.2 pounds is definitely a boost.

The Weight Watchers Backstory

I was not enthusiastic about joining Weight Watchers. A few years earlier, I had tried another diet -- and lost 11 pounds in three months. Part of the problem with that diet was the limited amount of food I could eat. Some of it was just unappetizing. What I was allowed to eat, I ate plenty of. As a result, the pounds didn't slip off and I got frustrated. Eventually, I gave up.

The at-work part of Weight Watchers was the part that sold me. It was risk-free. My company offered us a full reimbursement of fees if we attended almost every session, no matter how much weight we lost (or gained). The class was held during work hours, so I was essentially getting paid to lose weight. And I was embarking on this course with people I knew or people I would come to know. We could support each other during the monthly birthday party and other company celebrations when cakes, cookies and other yummy desserts filled the room, calling to us not to leave any piece uneaten.

The day before I began Weight Watchers, I dragged one of my co-workers with me to Dairy Queen, where I got a large, chocolate-y Blizzard.

The next day, I got serious.

I lost 6.6 pounds that first week.

I chose the Core program on Weight Watchers, which allows you to eat from a limited (yet surprisingly large) group of foods. The upside is that you don't really have to worry about portion control. In were fruits and vegetables, lean chicken, fish, lean cuts of beef, 94 percent fat-free popcorn, fat free plain yogurt and more. Out were bread, cheese, chips and ice cream. I could cheat every once in a while -- the program gives you a point system and you get 35 points per week. A restaurant-size glass of wine is roughly 4 points. So, while you enjoy some things outside of Core, you enjoy them in moderation.

The second week I lost 2.2 pounds.

The next week, I decided to start exercising and walked a few miles a day on the treadmill. I lost 3.4 pounds.

I soon hit my first target -- 10 percent of my body weight, or 18 pounds. The overall goal: 45 pounds.

There were some weeks when I lost less than a pound, a few weeks where I gained. I got frustrated, to be sure, even when co-workers and our team leader would remind me how far I had come. My competitive nature didn't want to look back at the starting line; I wanted to be at the finish line. Not that there is ever really a finish, if you want to keep the weight off.

When I hit a plateau, I exercised more. Eventually, I was walking eight miles each morning, at a speed of more than 5 miles per hour. It took a little less than 100 minutes.

When I hit Lifetime status -- after I had maintained my goal weight for six weeks -- I went out with another co-worker for a burger and some ice cream (light, of course). I kept going to the gym until March, when I suddenly found other things to do than wake up at 4:30 a.m. and bang on the door for the security guard to open the gym.

It took a month before the scale realized that I was no longer exercising. And then, the weight I had bid goodbye to, said hello again. It's been creeping up since April at my monthly Weight Watchers weigh-ins.

I've spent the past few mornings at the gym, thanks to my alarm clock. I'm only walking 4 miles a day, although I plan to increase that over the next week. My goal -- before an October half-marathon in Baltimore -- is to walk 12 miles on the treadmill one morning. It's doable.

And then, hopefully, the pounds will bid me adieu -- for good this time.

Walking Woman

As a way of introduction, let me give you a little background about myself, or at least what I'll be talking about on my blog. In April 2006, I joined Weight Watchers through a program sponsored by my employer. By January 2007, when I reached Lifetime status, I had lost more than 45 pounds. I accomplished this by watching what I ate and also exercising -- at the time I reached Lifetime, I was walking eight miles almost every morning on the treadmill. But this spring I got a little too confident about my ability to shed weight, a little lazy and a little too distracted by life, so I gained a few pounds back. Now, I'm determined to take it off again -- and keep it off! Step one: go back to exercising each day. Step two: train for races this fall so I have specific goals and deadlines to work toward. Step three: limit desserts! So, accompany me on this journey and I'll let you know what works, what doesn't work, what keeps me motivated and what sets me back. I'll put up posts periodically to let you know my progress. And, of course, if you have any tips, I'd love to hear them. Thanks for reading!