Update - so how did you lose that weight?

Okay, people, others have asked this question - since I posted my journey.

I pust a post on my blog. I hope it encourages. It is not easy , making health and fitness changes, But it is SO worthwhile.

How are you all during Lent?

My Little Bit

I can almost not believe myself, joining a "fitness" blog. I have long been in denial about my need to think about fitness. My motto has always been "exercise needs to come out of my normal, daily activities." Well, frankly my fingers are fairly fit, and I don't think typing counts toward aerobic exercise. I weigh less now than I did in high school, at least Sophomore year and later, but I have a lot more jiggly bits than I used to. My muscles don't quite stretch like they used to. After my dd was born (I was 37) my legs hurt for almost a year if I tried to reenact the birthing stance.

Ok, so I'll admit it. I need to work some exercise into my life.

One thing I found works well, since I can't really exercise away from home, or even at home in much of a formal way, due to little people, is to try to keep up with The Wiggles. We have some of their "younger days" videos when they did a lot of dancing. I get my little workout (in the spirit of starting small) and my dd is entertained right along with me.

About eating, I do the Eat Right for Your Type approach. I lost about 15 pounds when I started this about two years ago, without really eating less, just changing what I eat. Dr. D'Adamo who originated this approach has a new book out on genetic factors in body type, and I believe it is supposed to discuss what types of exercise, et al, is most fitting for each type. It's been out less than a week and I obviously haven't had a chance to read it yet, but I plan to.

I look forward to be spurred on by y'all.

Intentional Eating

Thinking about Nimah's and others recent posts about intentional eating.... I think I am getting better at this.

I used to always worry over what I ate so didn't enjoy the food I did get.... like at feast times such as Thanksgiving and Christmas! And I didn't eat that healthy in non-feast times. So the lines blurred.

I am so much happier with how this Christmas went. I enjoyed my Christmas cookies.. (we baked over 12 dozen and gave most away)-- but I kept it under control. I ate light on Christmas Eve, then on Christmas my dh roasted a wonderful leg of lamb and the boys and I made some new side dishes we had never had before.

I ate and ate and loved every bite!

The yesterday, I drank lots of water, worked out and craved healthy food and ate light.

The light eating on non-feast days makes the feasts that much more awesome.

I kept thinking of what St. Teresa of Avilla is quoted as saying, when asked why she ate a feast of pheasants with such gusto.

"When you pray, pray. When you pheasant, PHEASANT!"

No wonder she is my patron saint... lol

Bigger Picture

Hi all-

Well, I think I am past the worst of this virus I have had. I was on a pretty good exercise program, working out almost every day. Because of this illness I have not been able to work out at ALL for almost 2 weeks. Yesterday I finally got on the elpitical machine for 30 min and took it slow. But it felt so good to sweat!

The two weeks gave me a lot of time for reflection, while I felt so crummy, and a lot was not positive. I just felt so sick of being sick and missing my workouts, too. Finally I realized that God might be telling me that I am not in control like I like to be. I ended up growing some... a good thing. This is just a journey, the health and it is just one aspect of life... it all intertwines.

Anyway, I was looking around for some supportive articles about how to get back on track. You know, once I feel like a Couch Potato, I tend to want to stay a Couch Potato! I liked this woman's response. Adding to that, that we are God's children, and our faith gives us unbounded reasons to be positive... it really helped.

Hugs,
Cindy


BeckyC said... (her response to a reader who was under stress and made bad food/lifestyle choices)


I've found that it only makes me feel worse when I say "I made bad choices." When I get down to it, it was the right choice at the time when I made it (pleasure over pain = right choice at the time). So instead of whapping myself over the head with guilt, I say applaud yourself for being aware of your regret.

I mean, there's a HUGE difference between knowing what to do and actually doing it. And along the way all choices lead to experience. So be kind to yourself, and remember that being healthy and attentive to your family is more important than a number on a scale. You love them for who they are, not for their weight. And they love you no matter your size too. They just want you to know you deserve the best!

So, next time, when you know you're in an unfamiliar or uncomfortable situation, pack a travel bag. Bring some comfort fruits or healthy snacks. Maybe something to do (book? Magazine? Crochet? Crosswords?) Its different for each of us.

My choice is the Gratitude Attitude list. Anywhere you are and you are stressed, look around you and make a list of what you are grateful for this very moment. My list always starts with indoor plumbing, heat/AC, and the people who are helpful. It can even be as simple as being grateful for the chair under your tuckas and the pen in your hand. Everything goes on the list, the safety of the building, the clean sheets, the working car, the clothes you wear. I often forget how lucky I am. So many people are less fortunate than I.

I remember how grateful I am for the details and the big picture takes care of itself. Soon you're flooded with relaxing gratitude and are able to look at the situation without thinking of food. Works everytime for me. (Even in rush hour traffic or red lights!) But remember you are important to take care of too. The care you extend to others is also the care you deserve of yourself. Hang in there.

As Abe Lincoln said "Whatever you are, be a good one."

Superfoods and Not so super foods.. :)

Here are some lists from a couple of articles I just read... The first talks about super foods.. those that give you a lot of health-bang for the buck! The second lists some things that snackers (like me) fall for. I couldn't believe how many calories in a chip or a spoon of cookie dough! EEEK! The article reminded me of N's 'intentional eating'....


Superfoods

The latest buzz in the nutrition field is the term "superfoods" or "functional foods". These terms refer to wholesome foods that provide a high level of nutrients in each serving, particularly antioxidant vitamins, healthy fats, and/or phytochemicals that help fight disease. There are no strict guidelines yet as to what qualifies as a "superfood". However, for an idea of some food items that health experts have regarded as "superfoods", check out the following list:
Blueberries
Broccoli
Cinnamon
Citrus Fruits
Eggs (from free range chickens)
Flax Seed
Green Leafy Vegetables (chard, kale, etc.)
Green Tea
Olive Oil
Orange Vegetables
Pomegranates
Salmon
Sea Vegetables
Soy Products (tofu, etc.)
Tomatoes (especially cooked)
Whole Grains
YogurtIn light of the fact that some foods are indeed healthier than others, I suppose the term "superfoods" or "functional foods" is fitting and appropriate. Filling your diet with nutrient dense foods such as these can be beneficial and health-promoting, so indulge!


Attention, You Nibblers
Article by Maia Appleby

MyFoodDiary.com Contributor

I often hear people say that, although they watch what they eat for breakfast, lunch and dinner, they just can't seem to lose any weight. Following this statement, many of them add that they nibble on the things they miss eating, figuring that just one bite won't make any difference. When you look at the big picture, one bite probably won't, if we're really talking about one bite.Chronic nibblers, on the other hand, eat a lot more than they realize, and are often in denial about it. They consume excess calories several times each day without even realizing it, assuming that tiny amounts of this and that don't count. They do count, though. If you're nodding your head with a guilty grin on your face, you've taken the first step toward recovery.Here are a few examples of what you're consuming when you sample some of the most tempting items you encounter throughout the day, and the number of calories they contain. Keep in mind that most of these are high in fat and sparse in nutrients:
One fried chicken wing: 200
One teaspoon of cookie dough: 170
One fried spring roll: 104
Mayo on your sandwich: 100
One square of cheese: 100
One tablespoon of either peanuts or peanut butter: 90
One cocktail meatball: 85
One pig in a blanket: 85
One spoonful of icing: 80
One lollipop: 50
One crab puff: 42
Five M&M's: 40
One potato chip with onion dip: 40
One potato chip plain: 32 How can this be remedied? Simply by recognizing it. Be mindful of every bite you eat, no matter how insignificant it seems. Keep a food diary. You'll be surprised at how these little tidbits add up.

What We Eat...

Hi Leonie and all-

I really appreciate your comment on my goal entry about what you eat, your cal goals, etc. I thought maybe a new entry would be a good place to discuss more...

I am curious about what you all eat. Leonie, you mentioned you eat fruits, vegs, whole grains and some meat and dairy but are mostly vegetarian. I wonder if you could share where you get your protein? The only soy I like is my coffee creamer and one brand of patties I make a burger from. :0

I find that protein is important for me, as it helps me rebuild when I strength train and also it satisfies me. It tastes good and helps me not be hungry soon, as carbs can.

Right now what I do is buy a big value pack of boneless chicken breats each weekend and bake them, then cut into sandwich slices and the guys make sandwiches during the week and I eat a few ounnces as meals or with snacks.

I like it, but also like the idea of being more veg... what sources of protien do you like?

Also, I know what you mean about hunger... it is good and if my mind is right I know that it is making me lean and that I will satify it soon and don't HAVE to binge. I think when I tried to "diet" I would feel so deprived that when I got a shot at it I would binge like I was never going to be able to eat again. When we give ourselves permission to eat good and healthy food with a treat now and again, then it stops the dysfucntional binging from happening so much..

What else does everyone like to eat that is healthy and satisying?

some of my favorites are:

South Beach Diet Bar (chocolate) for breakfast with coffee
Yoplait light vanilla yogurts
Salad (with Ken's light rance and plain yogurt as dressing)
Tomatoes (I splurge and get the 'vine ripe')
Small red potatos (baked in oven, not mircowave.. cruchy skin that way!)
Silk Soy creamer in coffee (tastes like half and half)
Whole wheat bagels with chicken salad (made with canola mayo and yogurt, etc)

Any favorites in your diets? Any and everyone?? :)

Sugar Sense

While surfing the 'net I found this very sensible article on sugar. It busted some myths for me.. overconsuption of sugar does NOT cause diabetes (but it can aggrivate it once you have it), sugar is NOT linked to hyperactivity in children and it is NOT our enemy, but we need to keep it in moderation to make room for better foods.

I think, too, it can be addictive.. so once one begins to eat it, one wants more! (Just speaking for 'one' here.. lol)

Sugar
Sugar is a simple carbohydrate. There are two types of sugars - monosaccharides, which include glucose, fructose and galactose, are made of one sugar molecule, and disaccharides are made of two sugar molecules linked together. Disaccharides are formed when monosaccharides combine - for example, when glucose and fructose are combined, they form sucrose, also known as table sugar. Other disaccharides include maltose, dextrose and lactose. When many sugar molecules are linked together, they form a complex carbohydrate, also known as a starch.
Other Nutrients:
Carbohydrates
Fat
Protein
Sugar
Sugar provides the sweet flavor to foods to which it has been added, and it may also act as a preservative and flavor enhancer. Sugar is used in a variety of foods, including cookies, cakes, pickles, ice cream, alcohol and jams and jellies. Types of sugar include raw sugar, brown sugar, honey, molasses, maple sugar and corn syrup.
Sugar, which provides 16 calories per teaspoon, provides no vitamins and minerals, so it's a good idea to use it in moderation. Overconsumption of sugar, like other carbohydrates, has been linked to the development of cavities. However, sugar consumption has not been linked to hyperactivity in children. A high intake of sugar does not cause diabetes, but if a person is diagnosed with diabetes the amount of simple sugar eaten daily often needs to be reduced.
Top
Artificial SweetenersTwo types of sweeteners—sugar alcohols and no-calorie sweeteners—are used to replace sugars in foods. It's not necessary to use artificial sweeteners to eat less sugar because foods taste just fine made with less sugar. Still, artificially sweetened beverages, yogurt and desserts are a popular alternative to sugary treats.
No-calorie sweeteners currently used in foods include saccharin, aspartame and acesulfame-K. Saccharin is about 300 times sweeter than table sugar (sucrose). It's used in several brands of table-top sweeteners, in canned foods and in low-calorie soft drinks.
Aspartame is 160 to 220 times sweeter than table sugar. Aspartame loses flavor in foods when heated. Although aspartame contains 4 calories per gram, the amount used is minute, so aspartame generally adds less than 1 calorie to a product per serving. Products that may contain aspartame include low-calorie beverages, sugar-free gelatins, yogurt, puddings, frozen desserts and cereals, as well as table-top sweeteners. Table-top sweeteners may contain an ingredient used as a filler that provides some calories. People with the condition phenylketonuria should not consume aspartame because their bodies are unable to metabolize it.
Acesulfame-K is 200 times sweeter than sugar. This newest of artificial sweeteners is being used in dry mixes for beverages, gelatin desserts, and puddings.

Eat Mindfully All Day Long

This is the title of a chapter in the book "Eat, Drink and Weigh Less".

Now, I have come to realize that learning to eat mindfully is something I have worked on in the past, am still working on, and will probably always need to work on. It's a life long journey for me. I am never there but always learning and living.

So, reading this chapter should prove helpful. And I wanted to share a quote ~

"It comes down to two basic ideas: pace and mindfulness. Pace means deliberately eating enough at regular intervals so that you have the fuel you need to function well and keep your blood sugar at a relatively consistent level. Mindfulness means paying attention to your food choices - and savouring every bite, instead of nibbling, inhaling your food without chewing enough, or just plain eating without thought. What we want you to avoid is 'mindless sleep-eating'."

Very true.

Some quotes

These quotes have currently been on my mind and on my fridge...

"Never, never, never, never, never give up!"

-Winston Churchill

"Enough is a good as a feast."

-George Chapman

"Nobody ever said it would be easy."

-A friend's grandmother

"When you pray, pray, but when you pheasant, pheasant!"

-St. Teresa of Avilla (when asked how she could eat so enthusiasticly at a feast)

What Works for You?

In the last entry, Leonie and I got to talking in the comments about little things that keep us on track, such as when we get home tired and hungry (and mean, in my case), what keeps us from hitting the junk food?

Leonie mentioned pre-planning a snack. Are there other hints you all have to keep yourself eating healthy, not binging, getting to your workout, etc?

One I can think of is lately I have been pre-cooking chicken breasts up for myself on the weekend and putting them in little bags in nice small portions. This way when I am ready for my salad or fajita (and usually very hungry) I just take a packet and make up the meal. This is very helpful for me as I am a chronic snacker (while preparing AND cleaning up food!) I find I eat less and focus on and enjoy the meal more.

Also, I keep 60 cal pudding cups and Teddy Grahams around for me (hands off, boys! lol)- . I allow myself to have them at night or mid-aftenoon with a nice cup of decaf tea or coffee. A real treat and less calories than stadning at the freezer eating cookies and cream ice cream out of the carton! lol

For workouts, I preplan my week each Sunday night. I used my aerobic schedule and write it on my calendar and treat it like an appointment. After doing this for a while now workouts happen automatically- they didn't used to!

Any hints from anyone else?

Something new- training diet

Hi all- thought I would share here...

I have gotton away from dieting and try to eat healthy as we have discussed here. I have used WW in the past and it was just the thing.. esp to make me aware of portion size, etc.

Well, an old friend who lives in VA is about my age and has felt her weight creep up over the years and wants to go after it once and for all. And try to get back to some habits that will stick for life.

She went to a professional trainer and is on a vigerous excerise schedule. I am doing about 80% of what she is on my own, so am stepping up my exersie to match her program.

He also gave her an eating plan. Very specific. Measure those portions. I wrote it down and am going to do it with her. In a way it is a relief as I *know* it is all the BLTs (Bites, Licks and Tastes!) that are keeping my weight up!

Yesterday I cooked up my main protien source (chicken) and weighed and put it in packets I can pull out at mealtimes. It is all pre-planned, I don't have to think!

So, I have challenged myself to do this for a month... and see how I feel. Maybe I will get used to eating less and quit my maniac snacking habit.. we will see.

Wish me luck!

(btw, yesterday I followed it and really enjoyed it.. but of course that is Day One...)lol

Sharing some fitness sites...

Video Fitness ~ I mostly visit the Reader's Forum, lots of helpful ideas on video workouts and on general fitness.

Taebo fan's page ~ again, I usually hang out at the forum.

Calorie Queens ~ forum and info about their helpful book and way of life eating. Inspiring!

The US Navy Seal Workout

Free workout routines

Extra pounds dotcom ~ a fitness/weight loss blogging area

The 90/10 Weight Loss Plan ~ good info here, good book!

Turbo Jam...and eating....

The last few days I have gone back to my Turbo Jam workouts - I had such a craze on these last year that I almost O.D.'ed on them. :-)

What is cool about Turbo Jam is that it is a mix of dance and kickboxing - Chalene Johnson urges you to "get your freak on!".

The music is awesome and the interval cardio is very effective. And a whole lot of fun.

Thursday I did Cardio Party 1 and Ab Jam. And ice skating with the kids and some of my friend's dds. Friday - Cardio Party 2 and Ab Jam again - my abs need all my work. lol! Saturday was Cardio Party Remix and my own ab routine. Plus lots of dancing at Jonathon's birthday party.

And after all this cardio and kickboxing resistance work, today was a sculpt day - Turbo Jam Booty Sculpt and Abs. I used 4kg and 3 kg weights ( about 8 1/2 lbs and 6 1/2 lbs).

You can read some reviews of TJ here. I bought my workouts last year on ebay.

I've also been reading a book and modifying my diet a bit.

I don't diet anymore. I don't follow any plan. But I like to read about health and fitness and get some tips.

I am reading Fat Around the Middle by Dr Marilyn Glenville.

Here are her eating tips, for losing that "fat around the middle", with my modifications in brackets.

1.Stop dieting and don't count calories.

2.Eat little and often.

3. Don't skip breakfast.

4.Eliminate sugar and refined carbohydrates from your life. ( Well, I am not into banning foods so I just try to avoid these and follow the 80/20 rule - 80% of the time I eat unprocessed and healthy food and 20% of my diet is allowable "junk". :-) )

5.Add protein to each meal.

6.Eat essential fats ( in nuts, seeds, full fat hommous, avocado, for example...).

7.Don't eat on the run. ( Sometimes impossible for me but I try to be mindful more often than not)

8.Watch what you drink. ( Lots of water - this is good and a natural for me; no caffeine or alcohol - as if! I just try to cut down on caffeine - right now for Lent - and don't have my gin and tonics or margaritas or glass of wine every day. Maybe just once a week?).

9.Change the way in which you think about food. ( No obsessing, work on mind stuff and emotional eating. And remember that no one's perfect. Don't neglect the spiritual for the physical).

Eating tips for Valentine's Day ..

...or any other special day.

From my weekly Denise Austin email. :-)

Have a Sweet Valentine's Without the Sweets!

Eating a heart-shaped box full of candy isn't the only way to celebrate Valentine's Day. This February 14th, be really good to your heart with these healthier options:

Remember it's about romance, not eating, so skip the candy in favor of non-sugary treats! The options are endless — go for some perfume, jewelry, a soothing massage, or a dreamy moonlit stroll instead!

When dining out, stick to the menu's healthier fare. Don't use the holiday as an excuse to derail your healthy habits.

Feed your sweetheart (and yourself!) some fresh strawberries with low-calorie whipped topping for dessert, rather than a high-fat, high-calorie choice. It's a romantic — and guilt-free — finish to your meal!

If chocolate is a must, keep it to a few bites. Remember, labeling a food "forbidden" often leads to a rebellious binge. So if you must, have just a little bit to satisfy your craving. If you think of it as a rare treat, you'll really savor the occasion!

Go easy on the alcohol. In addition to being loaded with empty calories, too much alcohol can lower your ability to make good and healthy choices.

If you blow it, don't beat yourself up. You don't want to be guilt-ridden post-Valentine's! Just get back on track and keep going! You're still doing great

Healthy family dinners

Rachel and I are looking for more ideas - healthy, lower fat, not too calorific, easy to prepare, most families will eat, not too expensive...a tall order!

Feel free to post your suggestions!

This site has some low GI meal plans. The dinner list is below ~


Grill your favourite lean meat or chicken and serve with potato, sweet corn and peas, OR

Stir fry some lean beef or pork strips and mixed vegetables and serve with fresh wheat noodles or Basmati or Doongara rice, OR

Prepare some lasagne with lean mince, fat reduced cheese and add 3-bean mix for extra variety, OR

Make your favourite curry and serve with Basmati or Doongara rice and pappadams, OR

Team a barbequed chicken with steamed sweet corn cobs, grainy bread roll and a tossed salad

Here are some yummy dinner recipes - I'm gonna try some. This site has more vegetarian options, which suits me fine.

The kids can always have larger servings and a dessert!

A week of healthy eating.

Shape Magazine has put out some new workouts - Bikini Body Bootcamp.

And they are promoting healthy workouts ( strength and cardio) and healthy eating .

Here is a sample meal plan for 7 days - yummy and healthy and simple!


Shape's Eat Right

10 Days to a New You

I watched this while wrapping Christmas gifts tonight. (we are doing our gift exchange on Ephiphany.. long story..)

But it was great! She delved into the life of three people and helped them transform their life and bad habits in simple ways. I found I could really relate to Jackie.. who is always doing things for others (her family/kids) and eating along the way. She had to learn to plan meals and take time for herself. But I also related to the other two. Angel... always trying to be perfect. So when she messed up, she just gave up. I related to that, too!

Worth checking if you get the Food Network Channel.

I think Food Network could help the western world lose mucho pounds if they just told Emeril too cool it with the cream and butter.. lolclick here for 10 Days to a New You info

Enjoy food

Liked this eating tip:

Resist depriving yourself.

Focus on what you're going to eat rather than what you're not. "It sounds indulgent," says Colleen Thompson, R.D., a nutritionist at University of Connecticut. "But concentrate on ways to feed yourself now. It helps you to stick to healthy eating habits." For example, don't skip a nutritious, fiber-rich breakfast, like oatmeal or a half of a whole-wheat bagel with peanut butter. It can help prevent overeating later.

Cindy- Tip I learned!

I bought a giant bag of Gherridelli chocolate squares for stuffing my men's stockings this Chrismtas. I hid it in my bedroom chest.

I would get an urge for a sweet.. and suddenly scarfed down 8 of them. Yikes! Not good to have that much chocolate available to me for closet eating!

Keep it in public! When I had candy in the santa dish out in the entry, I did much better.. one or two were plenty. :0

Cindy found Some Weight Watcher's Online Words of Wisdom

I am cutting and pasting some ideas as I read throught the ww success stories...
These were the ones that related to me.. hopefully they will inspire others, too.


---If I get off track with my portion control, a week of eating Smart Ones® frozen meals reminds me what a healthy serving looks like.

---I'm not consistent about recording everything I eat anymore, but if I gain at all, I'll use the POINTS Tracker faithfully for two weeks straight.
(This one is good to know.. as I really don't want to count points forever.. I want this to be natural for me)

---If it's 9 PM and I've used up all my POINTS but am absolutely starving, I go to sleep.
(This sounds good.. I love going to bed early and reading... :) )

---You don't need to please someone in your life by overeating with them.
(I don't try to please others, but find I will eat that wonderful full meal b/c everyone else is when I'm not really that hungry. I need to learn to talk, drink, etc at meals if not hungry- as J really loves to cook)

---Now I know you have to fix your head before you can fix your bottom. It's all attitude. Weight Watchers helped me work on my weight from the inside out.

I have to admit it was never that hard for me — I just did it. I'm an author and a syndicated family humor columnist, so I have that inner resolve that writers need. I just applied that philosophy to Weight Watchers. I decided life is too short to fight. I was unhappy at my weight, and I wanted to be thin. So I did it.

I can relate to this- I have always had resolve and often if I just do it and stop all the thinking and planning things go easier. And shorter and life just continues.