Lounge might be the wrong place but I need to unload

[Bertha Venation]

and the Lounge is filled with friendlies.

For many years I've been in denial about the state of my health. To the point where, if asked on a doctor's form to gauge the state of my health, I mark "good."

I had a come-to-jesus meeting with myself last night and this morning. I forced myself to face the fact that my health is not good. I have diabetes, high blood pressure, high cholesterol, and a couple of significant psych diagnoses. I take a handful of pills twice a day. And FFS, I'm 130 pounds overweight.

Good health, indeed.

I've made few serious attempts to lose weight since diabetes diagnosis ten years ago, but when I have truly tried, I've done well for a few weeks, then failed. What worked the best was counting carbs. Writing down everything I eat and counting up the carbs. Doc says three meals and three snacks per day. Meals 30-45 carbs, snacks 15-20 carbs.

I have to write it, with ink on paper. I can't do it online. If I do, I make the entries and they're gone; I don't look back at them. I need to look daily at what I've written - at what I've eaten. If it's written in a notebook I keep at hand, it will be better.

I'll take advice if you have any.

I'm 52 years old, and I want to see my wife, 11 years older, through old age. I want to grow old with her. I want to have many, many years together. I won't have that if I continue to ruin my health.

[Arugula Latte]

1. My two cents:

For me it helps to have a long list of mini-meals/snacks that you find delicious and satisfying and that you can go to. You could probably eat about five or six of them throughout the day and get a calorie deficit going (especially if you burned off a couple hundred extra calories through exercise). The key is to include protein. I know I can continue to eat like this for the rest of my life. Examples I like are:

-Greek yogurt mixed with fresh or frozen fruit (I add a bit of honey if I'm using plain yogurt)
-Hummus on flatbread or Ak-mak crackers (yes, a bit of carbs, but very thin crackers, fairly healthy too). Hummus and carrots or other veggies is great, too.
-A wedge of Laughing Cow cheese spread on apple, pear, or celery
-Salad greens with a bit of vinaigrette dressing (not much, and squeeze a lemon in there to make it go farther) and protein such as leftover chicken, a hard-boiled egg, or garbanzo beans or black-eyed peas from the can, drained
-Cottage cheese with sliced tomatoes and pepper
-Greek salad with tomatoes, cukes, feta, red onion, lemon juice, a bit of greek dressing
- A small corn tortilla with black beans, cheese, lettuce, etc.
- Scrambled eggs cooked with veggies and a bit of cheese (I'm a huge feta fan)
- Smoothies made with fruit, yogurt, and a bit of nut butter like almond butter
- A small handful of nuts with chocolate chips when I "need" sugar -- something about the protein makes you satisfied with less chocolate
- A slice of turkey spread with Laughing Cow cheese and maybe a slice of red pepper, rolled up.

You can probably think of a lot of your own that you find delicious and convenient. Then just try to keep the ingredients in stock. Good luck!

[Arugula Latte]

5. Another thing, re: exercise:

The more you move, the more you want to move, and the more you move ... For some reason it helps me to think about our evolutionary history as humans. We evolved to be in motion throughout the day. This sitting and being sentient is completely contradictory to our biological heritage as animals. I think of it as "moving is the norm, sitting around is the exception."

Edited to say: One days you don't have to get up and get to a job (or if you work at home), it's good to put on exercise clothing first thing in the morning. That way you're ready to exercise when you get a chance, even if you don't get to it right away.

[trueblue2007]

14. excellent ideas. my 2 cents addition

Thin slices of meats. In crock pots cook chicken ...... roast beef ...... pork steak. Just use water, dash of mustard, bit of herbs, lemon, for sweetness add some honey.

use the broth to make vegetable soup. do not add salt!! EAT A LOW SODIUM DIET.

Fruits.... lots of fruits cut up and veggies. NO DIPS FROM THE STORE. No sodium. Make your own for veggies. Yoghurt or low fat sour cream add lemon, Ms. Dash herbs or use your own home grown herbs.

Use a "george forman" grill. Ground Turkey, Chicken patty. make your own NO SODIUM ketchup and little mustard.

[elfin]

24. A very good way to eat thru the day tastily

Along with increasing walking ( in beautiful nature if possible) this is a very good plan.

Thanks for this list of meal/snack options.

Even if increased low-impact walking is in a neighborhood or urban area, people watching can be a hoot to pass the time.

Good luck, it is so worth it.

[The Velveteen Ocelot]

2. Different approaches work for different people, but

I lost a fair amount of weight with Weight Watchers. I think the reason it worked for me is that I'm horribly undisciplined and I needed to have other people sort of breathing down my neck and keeping track of things in order to keep me from slacking off. You can do it online but I'd have to go to the meetings; my lack of discipline prevents me from accomplishing much of anything unless I get some prodding from somebody besides my own guilty conscience. Of course, now I need to lose weight again and I'm such a slob that I don't even feel like going to WW meetings, though I know I should. But I'm old and I don't have a spouse or kids so I guess it doesn't matter so much that I've plumped up again. My health actually is pretty good for an old bag. There's always the possibility I'll get disgusted enough to do something, but maybe not... Anyhow, if you need someone to bug you, I thought WW was pretty useful.

[AngryOldDem]

17. Totally agree about Weight Watchers.

For me, though, it wasn't the meetings. I don't like sitting through stuff like that, especially when it's full of people who seem to know each other from forever and I feel like the odd person out (I'm not exactly the sociable kind anyway).

The accountability that WW gave me was my having to keep track of everything I ate from week to week. I stopped going once I reached my goal -- in a lot of ways I think that was a mistake because I think I need the double benefits of tracking and a weekly weigh-in to keep me on track. I think my weight right now is fine, according to the guidelines, and I exercise often during the week,but something's been nagging at me to begin going back. I've tried keeping food diaries on my own off and on and find that I don't keep up with them, whereas when I was checking in week to week with WW, I did.

Being aware of when, why, what, and how you eat is half the battle of losing weight.

[mnhtnbb]

3. You have to want it Bertha, and not beat yourself up if you stray for a meal, or a day, or two.

Get right back on your plan.

Set small attainable goals for yourself. Reward yourself with something--not food--when you reach a goal.
A movie, a pair of shoes, a new book...whatever.

It also helps to try and get yourself moving on a regular basis. Just walking around the block every day. Extend your walks
by 5 minutes, 10 minutes, etc. until you can comfortably keep yourself moving for an hour/day.

It helps to have a group or some friends who are trying to lose weight, too, and check in with them daily to support
each other.

https://www.myfitnesspal.com/ has a community. They also have some great ways of tracking food and counting
stats in recipes (calories, carbs, protein, etc).

You might also check in with the DU group for Weight Loss in Health forum http://www.democraticunderground.com/?com=forum&id=1154

Check in with Green Party Voter who recently documented her 106 lb weight loss

http://www.democraticunderground.com/11541882

http://community.myfitnesspal.com/en/discussion/10214274/one-year-and-106-pounds-later-pics-at-the-end-of-the-post



Good luck!


Edited to add: drink LOTS of water--at least 64 oz/day--and cut out diet sodas. Coffee and tea don't count as water, either!

[DFW]

4. Two words of advice

The same words I was told after finding out I had two coronary arteries 99% blocked: cold turkey.

The hospital summoned my wife in the day after the stents were put in, and said OK, here are your options: from now on, no more butter, cheese, whole milk, peanut butter, eggs, red meat or ice cream. PERIOD. Either that, or your husband is back here in short order, and maybe only for an autopsy.

For that reason and no other, I NEVER say my health is "good"--only that my condition is stable.

I went on the medication they told me to take, and, as cruel as it was, went off all that good stuff. I was so rigorous about it that after a year my cholesterol went down way below the danger level, and the cardiologist told me I could loosen up a little, but only a little.

I had my cardiac near-miss in 2004, at age--guess what? 52. I'm 63 now. In those 11 years, I've seen my wife age hardly a bit (we're the same age), seen both my daughters graduate from college and get jobs that support them, traveled to countries I had never been to, played my guitar in front of Bill Clinton, played duets with Theodore Bikel and Howard Dean, hung with Barack Obama and Stan Lee, and made friends with the real Adrian Cronauer (the central figure in the "Good Morning Vietnam" story).

So, I ask you this: not knowing what the future holds, what would 11 extra years be worth to you?

[WinkyDink]

21. I don't eat ice cream (teeth), and I long have given up red meat. But cheese and eggs?!?! Tough

choices, there!

[DFW]

22. Tell me about it!

And living in Germany with weekly trips to France, Holland and Belgium, and frequent trips to Switzerland, staying off cheese has been pure torture.

[WinkyDink]

29. Oh my, you have described my fantasy life! Spent many a summer vacation in them thar places!

And staying off cheese? How about also the pastries, breads, chocolates, beers, and taters?!

Frites rule!

[DFW]

30. I know it may sound romantic and James Bondy and all

But when you get caught on a cold train track because your train has broken down, and they tell you to get off and wait for the next one, even though it's snowing and 10° below out, or the train drivers or pilots on some country you HAVE to get to (or get out of) decide to go on strike the day before you have to travel, or you have to get up at 4:30 AM four days in a row while not getting to bed before 1 AM those same 4 days in a row---then you get a new perspective on it all. At least I speak the languages of all those places, so I can cuss them out when it happens (all too frequently for my tastes--the first three times, you say, "oh, well," but the next fifty times, you tend to use stronger language).

I hate beer, but I do eat all that other stuff in moderation. My wife is German, and a master chef--you think I'm not gonna eat HER pastry? Chocolate is OK as long as it's dark chocolate--which they just HAPPEN to have in abundance in France, Belgium, Switzerland and Germany.

[TexasBushwhacker]

7. Want a buddy?

I need to lose 130 lbs too!

I've lost as much as 90 lbs in the past, but have gained back all most all of it. I am fortunate that my blood pressure and cholesterol are okay and, knock on wood, I have totally normal blood sugar. I do struggle with depression and anxiety and have lived with them for over 30 years.

When I lost the 90 lbs, here are some of the things I did (and will do again)

I did not keep trigger foods, the ones I can't eat without overeating, in the house. For me, these were sweets and ice cream. Giving up ice cream during a Texas summer is tough. If I just absolutely had to have it, I would go buy a small serving somewhere, but I can't keep it in the house.

I had a high protein breakfast - eggs - every morning. The cholesterol your body makes is more of a problem than the cholesterol you eat. What makes your body make cholesterol? Genetics and CARBS.

I brought my lunch to work every day. I ate better and cheaper that way.

Since I live alone, I cooked in bulk and froze individual portions. I'd bake a bunch of chicken breasts or portions of fish. That way I could just throw together a salad or steam some veggies quickly and heat up my protein in the microwave.

Don't avoid fat, just make it healthy fat - olive oil, coconut oil, even grass fed butter.

I pretty much gave up grains and starches like white potatoes and corn. Believe it or not, you can make cauliflower "rice" and "mashed potatoes". More nutrition, fewer carbs.

For inspiration, you might watch "Fat, Sick and Nearly Dead". It's available on Netflix and Amazon and you can watch it free on Crackle.

[narnian60]

39. I'm with you on this one.

Low carb is the best way for me to go , also.Stay full and little snacking.

[graywarrior]

8. I can't lose weight to save my life

I have interstitial cystitis which means my bladder is inflamed 24/7 and I piss 50 to 100 times a day. I can't eat most foods---nothing tropical, acidic, no caffeine, no sugar, no soy, no dairy. I'm fucked.

However, I started spin classes almost 3 months ago and have managed to lose 12 lbs so far. It keeps my cholesterol & blood pressure down and helps me get some sleep at night. In class, I go at my own pace and still get a really good work out. Plus I no longer have lower back pain which comes with IC.

Spin is low impact aerobics. I'd have offed myself had I not found out that if works for me.

Just a thought!

[PennyK]

9. have I got recipes for you!

Look up Dana Carpender on Amazon. she's written a number of cookbooks filled with delicious low-carb recipes. Plenty of advice on health issues. Whatever you crave, she's got it! Here's her Facebook page: https://www.facebook.com/pages/Dana-Carpenders-Hold-The-Toast-Press/118433594850660?ref=mf
I also like http://yourlighterside.com/; she's the inventor of the Cauliflower crust pizza, which is great!
I should mention that when I married my husband, and he started eating low-carb, his blood pressure went way down.

[roody]

10. Exercise! Keep it simple.

Can you walk? I joined a gym and go to Pilates 2 or 3 times a week. It requires no special clothes or equipment.

[Arugula Latte]

15. Exercise is essential and a main factor in being healthy

but in terms of weight loss/maintenance "they" say that diet is about 80 percent of the battle, and Bertha has a battle with her weight going on. There's a saying that "you can't outrun your fork" -- though I wish that weren't true!

[Skittles]

35. gyms are too inconvenient for a lot of people, and easy to brush off

and many people who are very overweight are intimidated by gyms and classes

I suggest home fitness with DVDs - she could start with walking workouts

[BlueJazz]

11. I could come to your house and cook for you and I guarantee, you'll despise all food forever.

I fixed my dog a home cooked meal once...he ran away to the SPCA shelter and turned himself in..

Seriously, I'm no help but I'll send good vibes.

[Skittles]

36. I need oven mitts that come up to my shoulders

I swear I burn my arm every time I use an oven

[olddots]

12. are you taking any phyc meds ?

sometimes what makes us feel at peace with our lives gets in the way of our judgment about our habits .That made little sence but quitting meds allowed me to think critically about myself which was harshly painfull .By nature I hate people who brag abpit how healthy they are because they seem shallow and self congraduatory .Ah we're all goobers and you have a responsability to your mate so do this for her atleast , you can still be you .

[TexasBushwhacker]

40. And some psych meds make you put on weight

That's not a reason to stop taking them, but you should be aware that they MAY contribute to weight gain.

[Generic Brad]

13. You are not alone

I had my come to Jesus moment a little over a year ago. When I realized my blood pressure was so high I was on the edge of a stroke or heart attack I had to make a hard decision. Change or die. That simple. I really was not certain if I had pushed myself past the point of no return or not.

I chose the DASH diet and have stuck with it 100%. I log every bite I eat on a web site my employer makes available and have been on a mission of exercise and careful eating. I lost more than 60 pounds in the past year and am still slowly losing. I look 10 years younger now and went out and bought a basketball and pickle ball equipment today. The lighter I get, the more I feel the need to be physically active.

You can turn it around. You can switch to habits that are healthy and make you feel better. Just realize the results won't happen right away. Last July I was in emotional turmoil when I realized I would never be eating pizza, potato chips or fried chicken ever again. But it can be done and once you develop new favorites it becomes easier. And sustainable. Figure out what works for you and stick with it as if it were an immediate matter of life and death.

In addition to losing excessive weight, my blood pressure went down from 260/185 the day I was in the ER last year to averaging 110/62 for the past month. All those little changes I made have made an enormous difference for my health. You can do the same. Listen to your doctors, remember how much you love your family, and do it of them.

[kath]

28. Your BP came down that much without being on any meds for it? Impressive!

[Generic Brad]

31. Not impressive. I did not mention the meds

Every day I take a quarter does baby aspirin, a low dose of blood pressure medication, and a low dose beta blocker. Put it all together and it works.

[kath]

32. No, still very impressive. You've lost a LOT of weight, are sticking with a pretty tough diet,

, and are more physically active. And you've had a massive reduction in BP on only a small amount of meds.

Way to go!!

[Skittles]

37. no, you have impressed me greatly

because you went from terrible health to a commitment to stick to a diet / exercise / med regime and you have achieved great results

[Major Nikon]

16. I don't really know what to tell you

Other than I really hope you are successful. It seems like you've already done a lot by facing your problem head on. The hardest part will be getting into a routine and sticking to it, but I believe in you and I'm quite sure you're capable of it.

[Kaleva]

18. May I suggest intense therapy?

You may have hit your personal rock bottom last night and will now make the changes needed but something caused you to bullshit yourself for the past ten years.

[mopinko]

19. get a sleep study.

if they recommend a cpap, use it.
sleep is all. bad sleep puts on the pounds, heightens pain and deepens
depression.
start there. if you have bad sleep, and fix it, the rest comes easy.

[WinkyDink]

20. Oh, BV, take care! My whole family but me, for now, has The Beeties (as I call it). It's wicked.

[UTUSN]

23. Hey, bro, I'm OLD, have all the diagnoses you named but one. Gotta say,

I don't cooperate with diet/exercise/whatever. I'm scared now that the expiration date is ever closer.

I don't know what to say. I've got my dogs. My last dogs will be poodles, loveya love (almost) everybody here.

[Flying Squirrel]

25. ...

Walk, walk, walk. Cut down on sugar. And keep a weekly weight journal, this is extremely important because it will keep you on track and you'll notice when different behaviors put you on a plateau or going back up. It reaffirms your commitment and is rewarding to see in black and white the weight going down.

[CBGLuthier]

26. When I was about your age and also about a hundred pounds overweight I changed things.

That was 3 years ago. I do have to take medication for slightly high BP, but that one pill is all I take and before that i never took anything. Here is what I did.

Stopped drinking all types of soda. Learned about portion control. Became primarily a vegetarian making Indian food at home, eating meat only once a week or so or less, and began walking.

You have to eat less at each meal until your body adjusts to having less food in it. Learn to be hungry and enjoy the feeling, at least as far as your blood sugar levels will let you.

I walked every day eventually reaching a point where I walked 3 miles in less than an hour and another 2 miles later in the day. I will admit that from time-to-time your hips are going to hurt. That is the price we pay for the wear and tear.

I would still like to lose ten more pounds or so. My weight loss slowed down because I began drinking a few beers at night instead of enjoying another activity that involves no calories. Can not get good beer where I live now so have switched to wine. I still walk at least 4 miles daily even though now I also work 8 hours a day in an office.

As for carbs vs. protein, vs. fat I eat adequate protein and adequate fat and let the carbs fall as they may but I am not in any way diabetic.

I saw a doctor a few months ago for the first time in 20 years or more and all my lab work came back brilliant including a resting pulse rate of around 49. Except for the slightly high BP which before medication was usually around 140/90 or so I am in perfect health. The truth is I only saw the doctor because my urine has a funny odor that I initially thought was sweet. Turns out it may be because of the high amounts of turmeric in my diet since almost everything I eat has some.

[magical thyme]

27. I find Dr. Furhman's "nutritarian approach easy to follow and it works

He's modified the food pyramid. Slogan is: "Make the salad the center of your meal." The bottom of the food pyramid is colored veggies (except sweet potatoes). You fill up on those, and eat smaller amounts of the next level up (fruits, beans, legumes), and then smaller amounts next level (seeds, nuts, avocados), then smaller amounts (whole grains & potatoes), then smaller yet (poultry, oils, dairy). The top of the pyramid is no more than 10% calories from meats and sweets.

He has helped people who were literally trapped in bed by their obesity, so couldn't even exercise to start losing weight.

If you follow his diet 100% for a week or so, and then 80-90% after that, you will lose weight without effort.

Summer is a great time to do it, to, because it's too hot to eat much anyway so salads work great.

I find it hardest in the winter, when it's cold and I want heating, comfort foods. But it is do-able.

https://www.drfuhrman.com/library/what-is-a-nutritarian-diet.aspx

[Prism]

33. Some advice

I was overweight after college and became an active gym/outdoors type eventually, but I'm an eater and must always keep careful monitor of what's going on with me. So, here are a few tips that work for me in day-to-day life.

1. Liquid splenda/sucralose. I have a sweet tooth. I use it in coffee, oatmeal, etc. It's cheap online and sold on Amazon under EZ Sweetz. One order usually lasts me 4-6 months. Diabetics do very well with it. Similarly, I love butter and use a Can't Believe It's Not Butter spray for vegetables and things. Just a couple sprays. It's pretty close to the real thing.

2. Don't keep danger foods in the house. If they are there, you will eat them eventually. Just as heroin addicts shouldn't keep smack around, I can't have cheetohs in the pantry.

3. Find excuses for movement. Any excuse, any distance. Try to move regularly, at least once an hour. Even if it's just a stroll around the block or up and down a staircase. Cardio health improvement just plain makes you feel better. If you can work up to longer walks, do so. Remember, comfortable shoes!

4. Strength training, if you can. Get some bands, some light weights, a nearby Planet Fitness. Anything at all. Start small. Increased muscle mass burns calories and eases aches and pains around joints.

5. Drink a glass of water upon waking. Drink a glass of water before every meal.

6. Are you always tired and run down? Do you wake up multiple times throughout the night? You may have a sleep apnea problem. This can be devastating to health. More than you know. If you have a smart phone, try an app like Sleep Cycle. It will monitor your sleeping patterns and give you a rough idea of what may be going on.

7. Calculate your TDEE (google helps). If you want to lose weight, you must be below that every day. Usually a 500 deficit below TDEE is reccomended for weight loss. If that seems too hard to start, try a 250 calorie deficit and see how that goes. It really, truly is calories in - calories out. Which means . . .

8. It's ok to treat yourself. Just make sure those treats don't push you over your daily calorie limit. If I want, say, ice cream later in the day, I'll try to eat protein and vitamin dense, low calorie foods so I have room in my caloric budget to accommodate that treat.

Lastly, remember it's the little things. It's intimidating to want to improve one's life and think, "Oh, I have to go to gym and be a marathon runner, and spend hours every day on this or that." No, you really don't. Drink your water, count your calories, get as much movement as you can, and get adequate rest. Every little bit you manage is a victory. If you screw up, you immediately start again as if nothing had happened. You don't beat yourself up over it. You're not only managing your health, you're managing your happiness. If doing these things makes you unhappy, you won't keep up with it.

Find the method that you can not only live with, but live for. Find the things you'll look forward to, that you'll want to do every single day.

Best of luck to you =)

[EastTennesseeDem]

34. This is the first post I have made in years.

And it's because this post reminds me so much of where I was, and because I care.

When I joined DU, not seven years ago, I was 5'9"/250. I couldn't control appetite, I couldn't resist being sedentary, etc. etc. etc. I weigh 158 as of this morning.

The short version is that the only hump you have to clear is those first couple months. It was so terribly hard for me to see that there was a world other than poor health until I gritted my teeth and worked through those initial months. After that, controlling weight stopped being a task, and instead became a part of my routine.

The main thing I want to say is that the type of change where you set a concrete, specific goal and then work backwards is best. If you say to yourself you want to lose weight, that's great, but if you give yourself a specific weight by a specific time--I don't care how modest or ambitious; or how attainable or unattainable it is--you have something to reach for. I can't understate how important it is when you achieve losing those "1.5 pounds by Friday" you said you would. It may seem like nothing...but this was my first goal, and when I reached it, I felt so geeked that I wanted to eat a carrot and go for a jog immediately because I didn't want it to stop.

One reason these S.M.A.R.T. (specific, measurable, attainable, relevant, time-bound) goals are important is because, I promise, you CAN achieve them incrementally. "Theory of change" has been backed up by so much evidence that it has become every bit as substantiated as gravity. IT GETS EASIER. I promise this. It does. Start by counting calories. Don't even care about what you cut out. Fried foods, sweets, whatever. Keep eating it! Just a little less. If you're eating 3000 a day, cut out 200, irrespective of what it is--one less scoop of ice cream and 1/4 cup less of French fries; one less shot of CoffeeMate; one glass of water instead of a soda--and walk 20 more minutes a day. Break up that walk if you need to!! Walk five minutes up and down the street four times. If you're 130 pounds overweight, you'll find yourself at a deficit.

I remember the very first thing I did on April 17, 2010: I put one less slice of cheese and 1/5 less tbsp of butter in my grilled cheese, and I replaced my Dr. Pepper with a chocolate coconut water. That's 200 calories right there. Then I took a walk around the block. Totally unintimidating, realistic changes, in one fell swoop took out 1/10 of a pound.

If you make changes like this for a week or two, you will soon find that it's easier to go a step further--to replace your potato chips with some carrots, or to give yourself 1.3 cups instead of 2 cups of cereal in the morning--and walk a bit more briskly for a half hour.

I don't know what your diet is, but I guarantee you there are analogous changes there. If you make them, the snowball will keep rolling. If you had told me five years ago I'd be eating 2000 calories and running ~4 miles a day, I wouldn't have believed you. But I promise, this stuff becomes so ingrained after mere months that it soon becomes as natural as breathing. You'll find yourself bored, stuck on mindless websites or TV shows, and you'll just say "You know, I think I'll take a walk."

The obstacle is believing this will happen. It will. Everyone who thinks it can happen, makes it happen. You can too.

I phrase the post like this simply because I used to be unable to see past that hill. I used to think that diet and exercise were not impossible, but were always going to be a chore. And, when I got a bit tired of it, I would say that it's not worth it, and I would relapse. If you can stick with it for--honest to Christ--just a little while, it will soon become easier. Those brief weeks where it's hard to do is the main barrier, and for a little while it does suck. But you can overcome it, and you will overcome it. I swear.

[cwydro]

38. Exercise. Whatever you can do, do it regularly.

Walking, swimming. biking, just make it a habit.