Write Your Way To Your Desired Weight

By AnnMarie Kolakowski

I clicked on this news article after reading a teaser on Yahoo.com which said “Study shows people who did this one thing lost twice as much weight as people who didn’t.” I was expecting a miracle drug or an amazing exercise machine to be at the focal point of this study. Boy was I wrong, and gladly!

The study showed only that people who kept a diary of their food intake were more likely to do something about that. It reaffirmed my belief that writing things down is the ultimate path to changing something about ourselves.

I anticipate some people, like me, will click on that article and at first feel a tinge of disappointment. Lots of people are looking for the holy grail of instant weight loss—myself included! It’s normal (if immature) for us to want someone to prescribe us a cure to things that ultimately can’t be cured away.

We don’t want to hear that our goals are completely a product of our planning and output. And writing things down shatters the fantasy world that would tell us our goals are only achievable with this substance or that equipment. But thank God for that! Writing has the ability to free us from our own chains and remind us that the only thing contingent on accomplishing our goals is ourselves.

The fact remains, those people who expect to change through some expensive new diet are not thinking hard enough for themselves and are putting their faith in solutions that somebody else tells them to try. If you want to pay someone to do your thinking for you, the only thing that’s going to get any thinner is your wallet! But the people who keep a diary of their food intake begin to take personal responsibility for it, and because they are more serious and thoughtful about it they are more likely to succeed. The only entities that are making a difference here are thought, determination and choice.

As writers, we know that writing things down produces awareness of ourselves and a sense of responsibility for what we see. It also generates ideas and inspiration for what we might do about it. Many times the simple act of writing one thought prompts another. It’s not just about watching calories; it’s about coming up with creative ways to change those habits. Maybe you wake up one morning with a better low-fat idea for cooking your favorite recipe. Maybe you begin to feel a greater determination to hit the gym. Whatever it is, writing will prompt creativity which will prompt change.

In the article, it’s mentioned that Weight Watchers has begun incorporating diaries into their program. That’s great, but again, you don’t have to join Weight Watchers to do this. And you certainly don’t need some Weight Watchers brand diary! But since I understand people’s need for special space and organization, here’s what I suggest: go to any grocery store and buy yourself a two-dollar pocket notebook.

This will be your goal notebook—for the goal of losing weight. You will probably only fill a page every couple of days so consider it a year’s investment. Keep it in your purse, take it out whenever you have a few minutes after lunch or dinner and scribble some notes about what you ate. Try to estimate the calories when you don’t have access to a nutrition guide, and then let your mind’s own creative process do the rest. Your own mind will then be your guide and your trainer to the best weight-loss solutions for you. You will want to try lots of things and experiment. And when you do, write those things into the journal too. Write about your goals, your dream body, your hopes for fitting into that stunning dress…

Be your own personal mentor; your journal will keep you on track. If you are honest with yourself in what you write, your writing will always be a mirror to show you where you are and where you need to be. Try it! Let your creativity take you to achievement and weight loss, totally free of cost.

Journal Insights

Many writers keep a diary or journal, even if they don't write in it consistently. I try to update my journal at least once a week, but sometimes, I only write in it when I'm having a horrible day and I need something to vent to that's not going to judge me or gasp at my choice of bad language. When I have time, I read my old journals and am often surprised by things I had forgotten about or by how much I've changed over the years.

Recently, a friend of mine said she was feeling unmotivated and uninspired to write, so I encouraged her to journal. What she wrote wasn't important, just the fact that she wrote. She could ramble and go off on tangents and not make any sense at all--it's her journal and no one has to see it.

I've found notes for story or novel ideas in mine; life goals I set for myself; resolutions; and a whole lot of rambling nonsense that must have made sense at the time. I love being able to express myself with no reservations in my journals. I write a lot of things in them I wouldn't say out loud. Just writing it down really helps. It's like having a personal therapist, except you don't have to pay by the hour and your appointment is anytime you feel like it. Instead of a therapist offering insights into your personality, however, you have to discover those insights yourself.

If you've kept journals for a long time, go back and read your early ones. You might not only find some ideas and inspiration, you might also find out some things about yourself you didn't know.

Stressed? Try Journaling

Take care of yourself, especially if you take care of others. It is as essential as breathing. Because caregivers spend every spare minute driving to medical appointments, stopping at the pharmacy, cooking, answering questions, paying bills, and helping with matters that used to be private, they often lose site of that fact. They feel trapped in an endless loop.

Journaling relieves stress.

Imagine you are on an airplane. An oxygen mask drops in front of you. You are told to place it over your own nose and mouth and breathe normally before sharing it with anyone. Journaling works in the same way. It lets you breathe before offering help.
Journaling is a caregiver’s oxygen mask.

I began journaling steadily during my first year of “Mom Care,” a name I invented when my mother refused outside help. Journaling let me vent, process, and keep my mouth shut at critical moments from 1994 through 2001. At first, journaling kept me moving forward. Later, it kept me sane.

Journaling gives perspective and restores sanity. It is a lifeline as well as a record. Experts have documented that writing saves lives. Do not underestimate its power.

Use the privacy of a journal to vent, delve into issues, and untangle messes. Analyze and celebrate. Finish a thought without interruption.
Journaling eliminates mental toxins and deepens awareness. It enables you to strip away the daily crap and lets the strong, sane, safe, healthy, hopeful parts of you emerge.

What do you do if you think you have nothing to say? Start anywhere. Look around the room for an image or a sensory detail—the way the sun makes a path on the carpet, the way steam rises off a cup of coffee, carrying the aroma of morning with it. Listen to the high pitched whirring of an omnipresent machine, the tick of the kitchen’s black-and-white, kitty-cat clock—any image at all.

Be specific. Include sights, sounds, movements, smells, and the feel of the air. Describing the immediate environment will start your writing. Go wherever an image takes you. Explore fearlessly.

When you write in your journal, it can be all about you. The journal validates your right to be who you are and honors your worth as a caregiver. There is no wrong way to keep a journal. Write anything. Write often. Write every day if you can.

One participant in my first Journaling for Caregivers workshop said, "Writing from the heart seems to be all that is needed." She is exactly right.

Ready to get started? Here are two resources:

You Want Me To Do What? – Journaling for Caregivers is a four-week workshop, conducted by group e-mails. To find out how it helps caregivers process stress, e-mail for information. (Lgood67334@comcast.net) Put “Journaling” in the subject box.

A book, tentatively titled You Want Me To Do What? – Journaling for Caregivers, offers encouragement and over 200 sentence starts. It will be available towards the end of 2008.

Journaling relieves stress. Give it a try.

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B. Lynn Goodwin is published in Hip Mama, the Oakland Tribune, the Contra Costa Times, the Danville Weekly, Staying Sane When You’re Dieting, Small Press Review, HeArt’s Desire, Dramatics Magazine and numerous e-zines. Her book, You Want Me To Do What? -- Journaling for Caregivers will be out in the fall. She writes reviews and author interviews for Writer Advice, www.writeradvice, and edits the zine.

PASS IT ON

At the church I attend, a little girl has caught my
eye. She has a sweet demeanor, unless her brothers get
out of hand and she has to straighten them out a bit.
She eagerly looks forward to school each day, and will
be part of a special program for gifted students next
year. She observes the world quietly, huge eyes
missing nothing. And guess what else?

Keyona is a writer. She proudly showed me a poem she
wrote after service one Sunday and it was good.
Extremely good. And when I told her that I wanted a
copy of my own, she hugged me with a delighted giggle.

Keyona shared with me that she wants to be a writer
and have her mother illustrate her books. Her eyes lit
when I told her about journaling, writing
her thoughts and experiences in her own private book,
for her eyes only. She dreams about owning one in
light blue, her favorite color.

Keyona’s mother told me that the nine-year old writes
constantly, about anything and everything, and how
she’s started buying notebooks and writing pads for
her. Her excitement and pride are barely contained and
rightfully so.

Reminds me of another nine-year old who wanted to be a
writer too, but she planned to illustrate her own
books. Her mother kept her liberally supplied with
writing materials, doing whatever she could to help
her child develop her craft, including enrolling her
in a summer writing program. It took a number of
years, but Mom’s investment worked and I’ve begun to
walk in my writing call.

As you invest in your writing, keep an eye out for the
younger writers you may encounter. Spend some time
sharing your experiences with poetry or songwriting.
Point them to the growing numbers of websites
specifically for teen and child writers. Maybe there’s
a short story waiting to be co-written by you and a
young daughter or niece. Books, magazine
subscriptions, courses and conferences related to
writing make great gifts for these young authors.

I look forward to spending more time with Keyona,
passing on the craft.

And hunting for a light blue journal ready to share
secrets with a delightful nine-year old.

Jill Earl

Keep A Work Journal to Stay On Track

Every day, I start with the best intentions. I devise a 'to-do' list, and after checking email and sipping a cup of brewed tea, I start writing.

And that's when the trouble begins.

"LuAnn, can you run to town for tractor parts?"

"LuAnn, the heifers are out. Yup, all 200 of them. I need your help rounding them up."

"Hon, can you whip up some pancakes and coffee? I'm starved."

Or if it isn't farm and family associated interruptions, it's the ringing phone, the "you've got mail" sound effect, or a restless mind bouncing what seems like a million ideas off each other.

After encountering these interferences, I've learned to restructure my 'to-do' list. Actually, my list is written inside a green journal with wild flowers on the cover. The pages are a crisp honeydew green, and within its pages is tangible proof of my writing career. I learned this technique in Advanced Comp and Creative Writing in college some 20 (or more) years ago. And this simple daily goal listing has helped my productivity and attention span.

I make five entries for each day. First, I write the date and time. By looking at previous entries, I can determine if my schedule is consistent. For the most part - except the days I substitute teach - I begin by 7:30 A.M.

Next, I organize my day and structure my writing time. I read email at specific times: 7:30, 1:30, and 6:30. If the phone rings, I check caller ID to see if answering it is a necessity. This strategy also lets me check voice mail when I need a break or when I check email.

Living on a dairy farm means that there are farm-life parameters I need to follow. Having lunch on the table at noon makes my farmer happy. So I know I need at least 45 minutes to prepare a meal.

What does that leave? It leaves from approximately 8:00 - 11:15 for researching, interviewing, blogging, querying, and editing.

I resume office hours around 1:30 and write for three hours, at a minimum. I spend time editing and re-writing, if necessary.

Then I pen specific goals for the day. Generic statements like "work on character development" don't cut it for me. Instead, my list looks something like this: research how cinnamon improves health, query AARP re: cinnamon research, edit article for The Denver Post, write effective lead for the turkey industry article.

I try to stick to my list of goals, but sometimes my writing genius kicks into overdrive and I realize I have a good idea for the structure of an article, so I follow my instincts and fine tune that area.

The key: be flexible while accomplishing a goal.

After that, I reflect on the day, although a writer's day never ends, does it? I note what I've completed or started or stalled on throughout the day. If I don't get everything done, I list reasons that held me back. Maybe I'm battling a cold and cough and I just couldn't focus on the computer screen. Or maybe there were 15 calls from the dairy barn, and after call number three, I knew I needed to answer the phone. Every time. Or maybe today turned into an idea-only day after I started researching, and now those ideas for possible articles or stories are scattered across my desk.

But no matter what I do or don't complete, this journal forces me to be accountable for my writing.

Finally, I take note of tomorrow's schedule and list when I plan to begin writing and a general notation of what I will work on. It's a daily date with my planner; a reminder that yes, I have to write tomorrow.

Twenty years ago, an old college prof told me that writers lead a double life: they possess a creative side and they run a business. You need to handle both to experience success. That's when he taught us this technique, hoping we would realize that writing isn't always a glamorous life.

I've found that I have more of a sense of responsibility to my writing and my career. There's more of a structure to this business, which can change with a phone call, an email, or a husband who is hungry and wants some homemade cookies for a mid-afternoon snack.

Journaling to Better Health

"I will write myself into well being." ~ Nancy Mair

Most people consider their work to be stressful. But many writers consider their work a pleasure and, at times, therapeutic.

Journaling, for one, is considered a healthy habit. I don’t find the time to journal every day. Sometimes, my entries go at least a month apart; yet, I make sure I continue to fill my pages. Recently, I glimpsed a local news article about the various benefits of journaling. I didn’t think much of it at first, but then I sat down and discovered the benefits are numerous. Journaling helps with:

• Stress management
• Therapy
• Recording memories
• Self exploration – discovering patterns, achievements, strengths, weaknesses
• Clarity
• Problem solving
• Sparking imagination
• Preventing foot-in-mouth mistakes

This is just a quick list, and I’m sure more advantages exist.

If you’re not a journal writer, but you’d like to give it a try, here are a few prompts to get you started:

• Write about a goal that you made into a reality.
• Choose one of the worst times of your life, and write about the best that came from it.
• Write about your biggest fear and how you could overcome it, even if it means visiting a hypnotist.
• Describe a memorable rejection from a publication.
• List out all the parts of your life for which you are truly grateful.
• Make a list of the people in your life for whom you feel the most grateful.
• What’s the weirdest memory you have? Chronicle it from beginning to end.
• Make a list of all the dreams you wish to come true before you die.
• Describe the strangest dream you can recall, or a recurring one.
• Write about the biggest, best, or most memorable party of your life.
• Spark a story for fiction from an amazing or unbelievable memory.
• Write about the last time you laughed so hard that you cried.
• Reflect on one of the most blissful moments in your life.
• Reveal a random act of kindness in great detail.
• What’s your best quality?

If these prompts don’t spark a series of word streams, then just write whatever pops into your mind. If you feel comfortable, send your journal entry here to put on the blog, even if you want to post anonymously. Let us know. This could be a lot of fun.

One of the best parts of journaling: there are no rules or guidelines to follow. You create your own path.

Now, if we could only walk or hike while we write in our journals, then we’d improve our physical health, too. Unfortunately, I don’t know a single person who can walk and write without bumping a wall, stumbling, or falling down.

Hmmm. Maybe I should ask for a voice recorder for the holidays. ;-)