I'm just getting ready to leave work (10:23pm--longest day ever!). My work life really sucks lately. I spent three days of my four-day weekend working. To say I'm sick and tired of work is an understatement. I had a three-week vacation scheduled starting December 10, but that's been delayed until December 15. I guess at least I have a job (somehow, that doesn't really help make me feel better right now).
Today was suppose to be our Rope Challenge Course team building event in Mt. Vernon. We got rained out. What a surprise, rain in the Pacific Northwest in late November. Instead we did a tour of the Everett Boeing factory. It was interesting for about ten minutes then I wanted to go back to the bus and sleep. Big airplane pieces being assembled. Big yawn. The only factoid I remember is that it's the biggest building in the world, and they build 747's. I work for an airline so I guess this tour should have thrilled me. It didn't. They didn't even allow cameras or cell phones so no pictures.
Afterwards I had to come back to the office at 3pm and work until now so I could get my work done. Something terribly wrong with this picture (remember, it was suppose to be a "fun" team building event).
My eating was okay today. We went out to lunch after the tour at Mongolian Grill. I had a ton of vegetables and maybe 3 ounces of chicken, with just a touch of sesame seed oil. It's the teriyaki sauce they poured over it after it was cooked that probably had a million calories. It tasted good but I was hungry by 4pm and I didn't bring any food with me today.
About two hours ago I snuck into the candy dish at a coworkers desk. First time ever. I had ten M&Ms and ten M&M coconut candies. Mainly because I'm at work and that's the only food available. I ate a Weight Watchers instant oatmeal first (been in my desk forever). It was really icky. Just for the record, I didn't really enjoy the candy either. 34 calories for the M&Ms and no idea for the coconut ones (and they really weren't good). I'd rather have had a big Honeycrisp apple.
I'm back on the Stairmaster for my cardio at the gym. It's killing me. I'm amazed how a twenty-five pound gain is making my workouts so much more difficult. When I was 155 I could do 140 flights of stairs in 30 minutes. It was hard but doable. I was doing it almost every day. Now at 180 pounds I'm really struggling to get 120 flights done in 30 minutes. Every morning I think I'm not going to make it to the 30 minutes. 25 pounds is a LOT of extra weight.
Not much else to write about. Just that I'm very tired and have to drive home now in the cold and the rain. Sucks to be me today.
New PointsPlus Plan - Weight Watchers
Oh my gosh! Before I walked out the door I wanted to quickly glance at the new Weight Watcher PointsPlus Plan on their website. Today is the first day of the new plan but my meeting is on Saturday.
They've really changed things around. They upped my PointsPlus to 29 (it was 22), but then they say food has more PointsPlus in it. Instead of calculating Calories/Fat/Fiber in foods, now they use Fat/Carbs/Protein/Fiber to get the PointsPlus.
I want to be positive about this but I can't help but feel like it's a marketing ploy. I hope I'm wrong. Supposedly, according to my lovely brainwashed Weight Watcher leader (can't help but thinking of "take me to your leader" every time I call her my "leader")....there's a lot of scientific research behind these changes.
I wonder if it's really that much better than the old plan.
Selasa, 30 November 2010
Senin, 29 November 2010
Choline and Fatty Liver
I've been writing about non-alcoholic fatty liver disorder (NAFLD) since the early days of this blog, because it's an alarmingly common disorder (roughly a quarter of Americans affected) that is typically undiagnosed. It often progresses into its more serious cousin non-alcoholic steatohepatitis (NASH), an inflammatory condition that causes liver damage and can progress to cancer. In a number of previous posts, I pinpointed excess sugar and seed oil consumption as culprits in NAFLD and NASH (1, 2, 3, 4, 5).
Chris Masterjohn recently published two very informative posts on NAFLD/NASH that add a major additional factor to the equation: choline (6, 7). Choline is an essential nutrient that's required for the transport of fat out of the liver (8). NAFLD can be caused, and cured, simply by removing or adding dietary choline, and it appears to be dominant over other dietary factors including fat, sugar and alcohol. Apparently, certain researchers have been aware of this for some time, but it hasn't entered into the mainstream consciousness.
Could that be because the richest dietary sources are liver and eggs*? Choline is also found in smaller amounts in a variety of whole animal and plant foods. Most people don't get the officially recommended amount. From a recent review article (9):
Head over to Chris's blog and read about the classic studies he unearthed. And add The Daily Lipid to your RSS reader, because there's more interesting material to come!
The Sweet Truth about Liver and Egg Yolks
Does Choline Deficiency Contribute to Fatty Liver in Humans?
* For the brave: brain is actually the richest source of choline.
Chris Masterjohn recently published two very informative posts on NAFLD/NASH that add a major additional factor to the equation: choline (6, 7). Choline is an essential nutrient that's required for the transport of fat out of the liver (8). NAFLD can be caused, and cured, simply by removing or adding dietary choline, and it appears to be dominant over other dietary factors including fat, sugar and alcohol. Apparently, certain researchers have been aware of this for some time, but it hasn't entered into the mainstream consciousness.
Could that be because the richest dietary sources are liver and eggs*? Choline is also found in smaller amounts in a variety of whole animal and plant foods. Most people don't get the officially recommended amount. From a recent review article (9):
Mean choline intakes for older children, men, women, and pregnant women are far below the adequate intake level established by the [Institute of Medicine]. Given the importance of choline in a wide range of critical functions in the human body, coupled with less-than-optimal intakes among the population, dietary guidance should be developed to encourage the intake of choline-rich foods.I've dubbed beef liver the Most Nutritious Food in the World, Nature's Multivitamin, and I'll probably invent other titles for it in the future. Add yours to the comments. Learn to love liver! I think it's an excellent food to eat on a weekly basis.
Head over to Chris's blog and read about the classic studies he unearthed. And add The Daily Lipid to your RSS reader, because there's more interesting material to come!
The Sweet Truth about Liver and Egg Yolks
Does Choline Deficiency Contribute to Fatty Liver in Humans?
* For the brave: brain is actually the richest source of choline.
Choline and Fatty Liver
I've been writing about non-alcoholic fatty liver disorder (NAFLD) since the early days of this blog, because it's an alarmingly common disorder (roughly a quarter of Americans affected) that is typically undiagnosed. It often progresses into its more serious cousin non-alcoholic steatohepatitis (NASH), an inflammatory condition that causes liver damage and can progress to cancer. In a number of previous posts, I pinpointed excess sugar and seed oil consumption as culprits in NAFLD and NASH (1, 2, 3, 4, 5).
Chris Masterjohn recently published two very informative posts on NAFLD/NASH that add a major additional factor to the equation: choline (6, 7). Choline is an essential nutrient that's required for the transport of fat out of the liver (8). NAFLD can be caused, and cured, simply by removing or adding dietary choline, and it appears to be dominant over other dietary factors including fat, sugar and alcohol. Apparently, certain researchers have been aware of this for some time, but it hasn't entered into the mainstream consciousness.
Could that be because the richest dietary sources are liver and eggs*? Choline is also found in smaller amounts in a variety of whole animal and plant foods. Most people don't get the officially recommended amount. From a recent review article (9):
Head over to Chris's blog and read about the classic studies he unearthed. And add The Daily Lipid to your RSS reader, because there's more interesting material to come!
The Sweet Truth about Liver and Egg Yolks
Does Choline Deficiency Contribute to Fatty Liver in Humans?
* For the brave: brain is actually the richest source of choline.
Chris Masterjohn recently published two very informative posts on NAFLD/NASH that add a major additional factor to the equation: choline (6, 7). Choline is an essential nutrient that's required for the transport of fat out of the liver (8). NAFLD can be caused, and cured, simply by removing or adding dietary choline, and it appears to be dominant over other dietary factors including fat, sugar and alcohol. Apparently, certain researchers have been aware of this for some time, but it hasn't entered into the mainstream consciousness.
Could that be because the richest dietary sources are liver and eggs*? Choline is also found in smaller amounts in a variety of whole animal and plant foods. Most people don't get the officially recommended amount. From a recent review article (9):
Mean choline intakes for older children, men, women, and pregnant women are far below the adequate intake level established by the [Institute of Medicine]. Given the importance of choline in a wide range of critical functions in the human body, coupled with less-than-optimal intakes among the population, dietary guidance should be developed to encourage the intake of choline-rich foods.I've dubbed beef liver the Most Nutritious Food in the World, Nature's Multivitamin, and I'll probably invent other titles for it in the future. Add yours to the comments. Learn to love liver! I think it's an excellent food to eat on a weekly basis.
Head over to Chris's blog and read about the classic studies he unearthed. And add The Daily Lipid to your RSS reader, because there's more interesting material to come!
The Sweet Truth about Liver and Egg Yolks
Does Choline Deficiency Contribute to Fatty Liver in Humans?
* For the brave: brain is actually the richest source of choline.
Alert! Parasites Can Make You Fat!
Believe it or not, parasites are a major hidden source of weight gain. Here's how to get rid of them.
Fish or meat that's raw, rare or cooked in the microwave isn't exposed to the high heat needed to kill parasites like protozoa an worms.Once in the gut, these organisms absorb the nutrients needed to keep blood sugar balanced and energy high. And this often results in sugar cravings and chronic fatigue. Plus, they send biochemical signals to the digestive tract that the body registers as hunger, causing overeating.
To get rid of parasites, try an annual cleanse with parasite-killing herbs like black walnut and garlic. Two liquid extracts with proven herbs: Uni Key Verma Plus (a worm remover) and Uni Key Para Plus (a protozoa eliminator).
Outsmart Cravings with this Color!
This hue suppresses appetite and stress-related snacking, according to a study at Johns Hopkins Bayview Medical Center in Baltimore.
Keep your sweet tooth from striking before bedtime by putting on pink pajamas after dinner.
Color therapists say the electromagnetic frequency of pink prompts the brain's pineal gland to release serotonin, a neurotransmitter that helps nix nibble.Minggu, 28 November 2010
One day down, 364 more to go
Yesterday was a pretty good food day. It was the first time in weeks that I didn't have a crazy late night binge. My binges these days aren't anything like they were three years ago when I weighed 240 pounds. I use to eat bags of candy, chips, cookies or whole cakes or pies, all in one sitting. I gave the word gluttony new meaning.
These days a binge is an extra chicken breast or a bag of light popcorn or a couple Weight Watcher ice cream bars. Or maybe all of that plus some, but all healthy foods (except the WW ice cream bars that are really junk food in disguise).
I still consider these binges, just a more healthy version of a binge. Last night I ate two WW ice cream bars and a piece of turkey breast (probably six ounces). It put me over my 22 Points (my 180 weight gives me an extra Point). Still, this is considerably less than I've been eating late at night these past weeks, hence the 6-pound gain in three weeks.
Even with an hour of cardio yesterday that was too much food. In order to lose weight I have to maintain my exercise of a minimum of an hour a day AND cut back on the calories.
One good thing is I've made peace with Dave's Killer bread, the thing that's been my downfall for a few weeks. I LOVE this bread. It's organic, tasty and full of healthy ingredients. It has 20 more calories than one of those sandwich thin things (130 calories, 3 grams fat, 4 grams fiber). It's two Points versus one Point but it's so much tastier and healthier than fake bread. I allow myself one slice a day, with my breakfast. It's really removed that "it's forbidden, I must eat it all" attitude I had about it.
After dinner tonight I'm going to try to totally resist eating anything. Just to see if I can do it. Tomorrow is going to be hell day at work so I have to go to bed early anyway. I deal with "hell days" better when I'm well rested. So I'll be in bed by 9pm, up at 5am for the gym, and physically at the gym by 5:30am. That's my normal gym time but I'm often not asleep until midnight.
Not much planned today except a few work things I have to get finished for tomorrow. I've been working on them for the last two days, and I'm almost finished with my project. Tomorrow is the start of alpha testing which is always extremely stressful for me. The work I did is for another team so it's a bit unusual for me. The people doing the testing are very experienced and are perfectionists, which is a good thing, but again, it stresses me out big time.
Other than that, I'm going to the gym at noon, home to shower and then hit a movie this afternoon. I really wanted to see Unstoppable, the train movie. I love trains. I know, I work for an airline, but really love trains. They've always fascinated me more than airplanes. My husband wants to see the Harry Potter movie. Since I almost always get to pick the movie (and usually a chick flick and he's good with those), I think I'll let him have this one. I'm not a huge Harry Potter fan, but the movies are usually okay (although the last one was horrid).
By the way, it's 364 days until I absolutely will be at goal. I know this is a lifetime thing, I'll always have food issues and will be fighting them to my dying day. That's pretty much a given, but it's 364 days to goal weight. That thought helps me focused.
These days a binge is an extra chicken breast or a bag of light popcorn or a couple Weight Watcher ice cream bars. Or maybe all of that plus some, but all healthy foods (except the WW ice cream bars that are really junk food in disguise).
I still consider these binges, just a more healthy version of a binge. Last night I ate two WW ice cream bars and a piece of turkey breast (probably six ounces). It put me over my 22 Points (my 180 weight gives me an extra Point). Still, this is considerably less than I've been eating late at night these past weeks, hence the 6-pound gain in three weeks.
Even with an hour of cardio yesterday that was too much food. In order to lose weight I have to maintain my exercise of a minimum of an hour a day AND cut back on the calories.
One good thing is I've made peace with Dave's Killer bread, the thing that's been my downfall for a few weeks. I LOVE this bread. It's organic, tasty and full of healthy ingredients. It has 20 more calories than one of those sandwich thin things (130 calories, 3 grams fat, 4 grams fiber). It's two Points versus one Point but it's so much tastier and healthier than fake bread. I allow myself one slice a day, with my breakfast. It's really removed that "it's forbidden, I must eat it all" attitude I had about it.
After dinner tonight I'm going to try to totally resist eating anything. Just to see if I can do it. Tomorrow is going to be hell day at work so I have to go to bed early anyway. I deal with "hell days" better when I'm well rested. So I'll be in bed by 9pm, up at 5am for the gym, and physically at the gym by 5:30am. That's my normal gym time but I'm often not asleep until midnight.
Not much planned today except a few work things I have to get finished for tomorrow. I've been working on them for the last two days, and I'm almost finished with my project. Tomorrow is the start of alpha testing which is always extremely stressful for me. The work I did is for another team so it's a bit unusual for me. The people doing the testing are very experienced and are perfectionists, which is a good thing, but again, it stresses me out big time.
Other than that, I'm going to the gym at noon, home to shower and then hit a movie this afternoon. I really wanted to see Unstoppable, the train movie. I love trains. I know, I work for an airline, but really love trains. They've always fascinated me more than airplanes. My husband wants to see the Harry Potter movie. Since I almost always get to pick the movie (and usually a chick flick and he's good with those), I think I'll let him have this one. I'm not a huge Harry Potter fan, but the movies are usually okay (although the last one was horrid).
By the way, it's 364 days until I absolutely will be at goal. I know this is a lifetime thing, I'll always have food issues and will be fighting them to my dying day. That's pretty much a given, but it's 364 days to goal weight. That thought helps me focused.
Sabtu, 27 November 2010
Weight Loss Shakes - What is it
Have you ever dream of laying down near the beach and lose your weight at the same time. The secret lies in refreshing drink you need to have while lying on the beach.It seems unbelievable for me at first. After I found out that there are many companies that produce these so-called weight loss shakes, this weight loss drink seems to be
truth. In this article, I will give you a brief explanation of this weight loss meal replacement shakes and the reason behind its popularity.
What is weight loss shakes? Like I stated previously, weight loss shakes is a drink that can help your reduce weight. This shake can replace your entire lunch. The reason why it can replace the lunch is that the shake contains many high energy nutrition such as protein. This protein can give you enough energy in each day. The weight loss shakes contains very little sweet which is the reason why you can reduce your weight while drinking it. No unnecessary nutrition will be injected to your body. You will decrease your weight because sweet is one of the major reason for fat people.
truth. In this article, I will give you a brief explanation of this weight loss meal replacement shakes and the reason behind its popularity.
What is weight loss shakes? Like I stated previously, weight loss shakes is a drink that can help your reduce weight. This shake can replace your entire lunch. The reason why it can replace the lunch is that the shake contains many high energy nutrition such as protein. This protein can give you enough energy in each day. The weight loss shakes contains very little sweet which is the reason why you can reduce your weight while drinking it. No unnecessary nutrition will be injected to your body. You will decrease your weight because sweet is one of the major reason for fat people.
DIY Although ,like I state previously, there are many instant weight loss shakes on the market. You can see most of them on your local supermarket. Unfortunately, most of them are not cheap and some of them have too much sugar which destroy the weight loss purpose we want to have. I suggest that you should start doing weight loss shake by yourself. This is possible because most ingredient such as frozen fruit and skim milk can be found at your fridge.
Delicious What people like most about weight loss shake is its deliciousness. Most weight loss diet will force you to eat healthy but gruesome taste which make weight losing become more or less a torture in itself. Weight loss shakes or weight loss protein shakes is different from these uneatable food because it made from fruit and milk, the taste of it will be similar to milk shake in the ice cream shop. And You can add more flavor by putting frozen fruit or peanut butter to the shake as well.
(Article Source: ArticlesBese, http://www.articlesbase.com/supplements-and-vitamins-articles/weight-loss-shake-what-is-it-1340634.html, Posted: Oct 15th, 2009, Author: jumboa7)
My weighin and feeling more positive
After my pathetic post earlier today about considering myself an epic failure in the weight loss arena, I almost blew off my Weight Watcher meeting. I was feeling like why should I even bother, I can't do this anymore. I'm sick and tired of trying and failing over and over.
I couldn't help thinking it doesn't do any good to go to the meetings anyway. I go, I listen, then I chose to ignore the advice. Thankfully I ignored my stupid girl voice and went to my meeting.
What was really cool about the meeting was our leader's excitement about the new program. She told us she wanted us to consider today the last day of our Weight Watcher year. This year was past and a new year was starting this week with the new ProPoints program and all new materials. She even played Auld Lang Syne at the end of the meeting and told us we had to hug each other (yes, the meetings are often a little touchy-feely, but they're fun).
After the meeting I sat in my car and looked at my weighin results. I knew it was bad and it was exactly as I had anticipated. I weighed in with a 6.2 pound gain at 180.8. No surprise. I gained it in three weeks. My last weighin was 11/6 at 174.6.
I looked back in my Weight Watcher weighin book and on January 9, 2010, I weight 180.4. Interesting. Basically, I stayed the same this year. That's a first for me. I've lost significant amounts of weight in the past but never kept it off for more than a few months.
Instead of feeling defeated about the weight gain and not making any real progress in a year, I feel energized. I've decided this is going to be my year. This is the year I'm going to make goal. After almost three years of Weight Watcher meetings, I tired of just sitting in meeting after meeting watching other people make goal. I want to make goal.
My year starts today, right this very minute. Not on January 1, but today, November 27, 2010. One year from today I will be at goal. I'm definitely feeling more positive.
I couldn't help thinking it doesn't do any good to go to the meetings anyway. I go, I listen, then I chose to ignore the advice. Thankfully I ignored my stupid girl voice and went to my meeting.
What was really cool about the meeting was our leader's excitement about the new program. She told us she wanted us to consider today the last day of our Weight Watcher year. This year was past and a new year was starting this week with the new ProPoints program and all new materials. She even played Auld Lang Syne at the end of the meeting and told us we had to hug each other (yes, the meetings are often a little touchy-feely, but they're fun).
After the meeting I sat in my car and looked at my weighin results. I knew it was bad and it was exactly as I had anticipated. I weighed in with a 6.2 pound gain at 180.8. No surprise. I gained it in three weeks. My last weighin was 11/6 at 174.6.
I looked back in my Weight Watcher weighin book and on January 9, 2010, I weight 180.4. Interesting. Basically, I stayed the same this year. That's a first for me. I've lost significant amounts of weight in the past but never kept it off for more than a few months.
Instead of feeling defeated about the weight gain and not making any real progress in a year, I feel energized. I've decided this is going to be my year. This is the year I'm going to make goal. After almost three years of Weight Watcher meetings, I tired of just sitting in meeting after meeting watching other people make goal. I want to make goal.
My year starts today, right this very minute. Not on January 1, but today, November 27, 2010. One year from today I will be at goal. I'm definitely feeling more positive.
Weight Watchers told me I'm new...maybe they're right
I tired to change my Weight Watcher payment information last night. This morning their website said I wasn't a member any longer. After being on the phone with them for twenty minutes I'm reinstated, but as a new member.
Well, sort of a new member. I had to re-enter all my personal information and set up a new password, just like I was a new member. Luckily it still had my old weight chart information back to February 2008 when I joined the first time, but it had my current weight as 185. Funny how that 185 number popped in there for today. I didn't enter it, maybe the guy on the phone did it (he didn't ask me my weight, maybe he just figured I'd gained 10 pounds since my last weighin). I haven't weighed 185 since June 2008.
In a way, I'm a little embarrassed that I've been in Weight Watchers for almost three years, and I'm still not at my goal weight of 135. Seriously, three years is a long time to spend trying to do something that should have only taken about one year. There's really no way to look at it except as a big failure. Sure, I can say I've kept off 60 pounds for over two years, but since the goal was to lose 100 pounds and keep it off, I'd give myself a C- for reaching my goal. Actually, in my work world not making a deadline is considered an epic failure. And for me, that's really not acceptable.
Maybe being new isn't such a bad thing. I'm going to weighin today and whatever that weight is will be my new starting weight. Since I've been drinking coffee all morning and chugging the water, I'll probably be up pretty high. That's okay though, I'm not really beating myself up. Just trying to be realistic here, accept my failure and move on.
The new program will be announced this coming week in the US. I read a little bit about it online at Facebook and other articles. I liked some of the things I read, and some others I wasn't too happy to read (I hope the "cheat" day of fast food is just a rumor).
Anyway, here's a few things I found on line in what appeared to be a legitimate articles:
•Instead of basing a food's Points on calories, fat and fiber, there will be more of an emphasis on the quality of the food. Brown rice will have fewer Points than white rice. A 100-calorie pack of cookies will have more Points than 100 calories of chicken breast, and so on.
•To encourage better food choices, fruit and most vegetables will have zero Points. Starchy vegetables, such as potatoes, corn and peas will not be in the free list.
•The minimum amount of Points assigned to people will be 29 Points, but they'll also be given a weekly allowance of 49 Points as "Real Living" Points to be used on snacky, boozy, party-type foods.
Plus, this article on the UK Weight Watchers 2011 plan gives even more information. I suspect the US plan is the same. This is just a sneak peek from some of the things I found online. We'll find out the real deal this week.
Just for fun, I also checked out the Weight Watcher UK message board on the ProPoints Plan. Since UKjust got it about two weeks ago, there's a lot of messages flying around on their boards about it. Sounds like everyone loves it because you get so many more Points with the new plan. By the way, you don't have to be a WW member to read the message boards. They're open to everyone.
Well, I have to get showered and ready for Weight Watchers. I'll post my weigh in later today. I'm sure it's going to be scary. For all my talk of losing weight, I know I'm up from my last weighin. I'd say no worries, but if I'm truthful here, I'm mad as hell at myself for screwing up when I was so close to goal. Oh well, I'm "new", what can I say?
Well, sort of a new member. I had to re-enter all my personal information and set up a new password, just like I was a new member. Luckily it still had my old weight chart information back to February 2008 when I joined the first time, but it had my current weight as 185. Funny how that 185 number popped in there for today. I didn't enter it, maybe the guy on the phone did it (he didn't ask me my weight, maybe he just figured I'd gained 10 pounds since my last weighin). I haven't weighed 185 since June 2008.
In a way, I'm a little embarrassed that I've been in Weight Watchers for almost three years, and I'm still not at my goal weight of 135. Seriously, three years is a long time to spend trying to do something that should have only taken about one year. There's really no way to look at it except as a big failure. Sure, I can say I've kept off 60 pounds for over two years, but since the goal was to lose 100 pounds and keep it off, I'd give myself a C- for reaching my goal. Actually, in my work world not making a deadline is considered an epic failure. And for me, that's really not acceptable.
Maybe being new isn't such a bad thing. I'm going to weighin today and whatever that weight is will be my new starting weight. Since I've been drinking coffee all morning and chugging the water, I'll probably be up pretty high. That's okay though, I'm not really beating myself up. Just trying to be realistic here, accept my failure and move on.
The new program will be announced this coming week in the US. I read a little bit about it online at Facebook and other articles. I liked some of the things I read, and some others I wasn't too happy to read (I hope the "cheat" day of fast food is just a rumor).
Anyway, here's a few things I found on line in what appeared to be a legitimate articles:
•Instead of basing a food's Points on calories, fat and fiber, there will be more of an emphasis on the quality of the food. Brown rice will have fewer Points than white rice. A 100-calorie pack of cookies will have more Points than 100 calories of chicken breast, and so on.
•To encourage better food choices, fruit and most vegetables will have zero Points. Starchy vegetables, such as potatoes, corn and peas will not be in the free list.
•The minimum amount of Points assigned to people will be 29 Points, but they'll also be given a weekly allowance of 49 Points as "Real Living" Points to be used on snacky, boozy, party-type foods.
Plus, this article on the UK Weight Watchers 2011 plan gives even more information. I suspect the US plan is the same. This is just a sneak peek from some of the things I found online. We'll find out the real deal this week.
Just for fun, I also checked out the Weight Watcher UK message board on the ProPoints Plan. Since UKjust got it about two weeks ago, there's a lot of messages flying around on their boards about it. Sounds like everyone loves it because you get so many more Points with the new plan. By the way, you don't have to be a WW member to read the message boards. They're open to everyone.
Well, I have to get showered and ready for Weight Watchers. I'll post my weigh in later today. I'm sure it's going to be scary. For all my talk of losing weight, I know I'm up from my last weighin. I'd say no worries, but if I'm truthful here, I'm mad as hell at myself for screwing up when I was so close to goal. Oh well, I'm "new", what can I say?
Jumat, 26 November 2010
Black Friday - Part 2
If posting once a day is good for me, posting twice must be really good for me.
I went to the gym this afternoon and had all sorts of weird technical problems. First, I forgot my iPod, which I've only done twice in three years. I almost turned around and went home, instead I suffered through my workout. Without music it was pretty miserable. The gym music is horrible. I like really fast-paced, high volume music. The gym music was turned down really low and it sounded like elevator music. Really bad.
Then my Polar heart monitor went all wonky on me, telling me pulse was 58 when I thought I was dying and my heart was going to explode. Then it was 154 when I was barely moving. It does this every few months and then it'll be fine the next day. Annoying.
After 30 grueling minutes on the treadmill I thought I'd do another 20 minutes cardio on an elliptical. Unfortunately I picked an elliptical that had problems. It would only allow a maximum of a 10-minute workout. I could have used another elliptical (there are about 40 of them, all available), but I decided 10 minutes sounded fine.
Then my strength workout wasn't good. I felt weak and tired. I only did four upper body exercises, three sets each. Not really worthy of being called a workout.
I'm not sure why I had such a bad workout today, other than my weight gain. It seems like when I gain weight working out is extra hard. My body feels heavier and more difficult to move. I feel lethargic. I need to remember this the next time I think about eating something not on plan.
Speaking of plan, only three and half hours left in this day and I've been 100% perfect in my eating. I kept track of my water too, four 26-oz bottles of water, 2 12-oz mugs coffee, 2 12-oz mugs herbal tea for a grand total of 152 ounces of non-food liquids. It really does help with the hunger and helps me stay away from the bad stuff.
If I can just get this one day under my belt, the next one will be easier. That's just how it works, good days help create good days. I need a string of them together to lose this weight. I think I will be okay. :)
I went to the gym this afternoon and had all sorts of weird technical problems. First, I forgot my iPod, which I've only done twice in three years. I almost turned around and went home, instead I suffered through my workout. Without music it was pretty miserable. The gym music is horrible. I like really fast-paced, high volume music. The gym music was turned down really low and it sounded like elevator music. Really bad.
Then my Polar heart monitor went all wonky on me, telling me pulse was 58 when I thought I was dying and my heart was going to explode. Then it was 154 when I was barely moving. It does this every few months and then it'll be fine the next day. Annoying.
After 30 grueling minutes on the treadmill I thought I'd do another 20 minutes cardio on an elliptical. Unfortunately I picked an elliptical that had problems. It would only allow a maximum of a 10-minute workout. I could have used another elliptical (there are about 40 of them, all available), but I decided 10 minutes sounded fine.
Then my strength workout wasn't good. I felt weak and tired. I only did four upper body exercises, three sets each. Not really worthy of being called a workout.
I'm not sure why I had such a bad workout today, other than my weight gain. It seems like when I gain weight working out is extra hard. My body feels heavier and more difficult to move. I feel lethargic. I need to remember this the next time I think about eating something not on plan.
Speaking of plan, only three and half hours left in this day and I've been 100% perfect in my eating. I kept track of my water too, four 26-oz bottles of water, 2 12-oz mugs coffee, 2 12-oz mugs herbal tea for a grand total of 152 ounces of non-food liquids. It really does help with the hunger and helps me stay away from the bad stuff.
If I can just get this one day under my belt, the next one will be easier. That's just how it works, good days help create good days. I need a string of them together to lose this weight. I think I will be okay. :)
Interval Training is a great way to boost metabolism
Weight Loss Tips to lose weight fast
Interval Training is a great way to boost metabolism
Interval training is training using short bursts of high intensity exercise that are separated by recovery periods of low intensity exercise.You will push yourself beyond your comfort level for short bursts of time. For example walk 3 mins then run for 1 min and keep doing that until 45 mins or up. Gradually you'll be able to perform at the higher level for longer periods of time and burn more calories .
Eat smaller, more frequent meals
Instead of eating three large meals a day, try eating smaller, more frequent meals. Reduce portion sizes at your regular meals, and add small snacks in between each meal.Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. It keeps your metabolism charged and prevents you from getting hungry.
Incorporate Strength Training into your workout If you are not doing strength training then you're missing a key component in your weight loss plan. Strength training increases metabolism by increasing lean muscle mass which helps in long term weight loss. Muscles burn calories and gives you more leaner look. It increases bone density. Strength training can be accomplished by using dumbbells, weight machines, push ups or squats etc.
Aerobic exercise Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. Aerobic exercise burns a lot of calories, so it directly contributes to weight loss. Start a workout routine . Try 30-60 minutes of physical activity a day . Examples of aerobic exercise : walking, jogging, swimming, brisk walking, running, ice skating, biking, aerobics, rowing, basketball, jumping rope, roller skating, dancing. Examples of stationary exercise machines for doing aerobic exercise: elliptical machine, stationary bike, treadmills, stair-steppers and rowing machines .
Eat fruits and vegetables
Increase your intake of fiber rich foods. Fruits and vegetables are high fiber foods and packed with vitamins and antioxidants. They are low in calories but high in fiber. Fiber is very important for your weight loss goals. Fiber is digested slower, keeps us feeling fuller longer and releases its energy slower which keep our blood sugar levels even and helps us avoid cravings. Increase your intake of fiber rich foods.
Virtual weight loss modelThere are sites offering free weight loss software where you can create your virtual weight loss model and get a mental picture of yourself at your goal weight. Virtual model can be used for inspiration as you can get a good idea of how you will look after reaching your target weight. You can visualize and mentally compare your before and after weight loss pictures.
Replace white rice, bread, and pasta with brown rice and whole-grain products
These products are less refined than their white counterparts and often have much more fiber in them which is digested slower, keeps us feeling fuller longer and releases its energy slower which keep our blood sugar levels even and helps us avoid cravings.
Drink more waterWater suppresses the appetite naturally and helps the body metabolize stored fat. The process of burning calories requires an adequate supply of water in order to function efficiently and dehydration slows down the fat burning process.
Increase your protein intake
Protein makes us feel full. It is also important in replacing and building muscle tissue. Remember, more muscles burn more fat. It helps to increase your metabolism - which burns calories.
Do not skip meals
Skipping meals makes you hungry which you tend to compensate by eating a lot later. Avoid that craving by eating small frequent meals which help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced.
Try drinking a glass of water before a mealWater suppresses the appetite naturally .If you tend to overeat , try drinking a medium to large glass of water 10 to 15 minutes before your meal. It will partially fill your stomach and may reduce your hunger levels.
Eat breakfast everyday
Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. Do not skip breakfast. If you're on a diet, it's not good to miss the most important meal of the day. Skipping breakfast makes you hungry which you tend to compensate by eating a lot later. Avoid that craving by eating a hearty meal in the morning.
It's okay to eat your favorite foods
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, just do it in moderation. If you deny yourself your favorite food, you'll crave it more and eventually eat it more.
Spice up your food
Spices boosts metabolism, suppresses appetite, reduces fat absorption and add taste to your meal. You can replace high calorie condiments like butter or mayonnaise with garlic, chili, mustard, ginger. Saute vegetables and chicken in hot sauce as opposed to oil.
Eat Negative calorie foodNegative calorie foods are foods, which use more calories to digest than the calories the foods actually contain. For example, if you eat 200 calories of a food that requires 250 calories to digest, then you've burnt an additional 50 calories simply by eating that food. Some of the negative calorie foods are : Apples, Broccoli, Cantaloupes, Carrot, Cauliflower, Celery stalk, Celery root
Take the stairs and park your car further away from the shops
It will help increase the number of steps you take in a day and will burn a few more calories .
Eat slowly
It takes around 20 minutes for your stomach to tell your brain that it is full . Chewing your food longer will help prevent you from over eating.
Cut down the sugar intake
Excessive intake of sugar often results in weight gain and hence cutting down the sugar intake can actually work wonders for you. The more refined it comes, the more your body is going to react negatively to it. Try and substitute synthetic sugar with natural sugar sources like fruits or honey. Sugar in fruits are better for you than the sugar in candy bars, cakes and ice creams.
Don't beat yourself up over a bad dayYou are going to have moments of weakness and times when you overeat. Don't beat yourself up when you overindulge . Instead put yourself back on track the next day. Give yourself credit for everything you have been doing on other days. Every day is different, do the best you can do now. You can workout a little longer and burn some of those extra calories.
Get plenty of sleep
How much you sleep and the quality of your sleep affects food cravings. Studies have shown that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. Inadequate sleep triggers food cravings which may lead to overeating and weight gain. So get your full eight hours each night to stay healthy and fit .
Don't use the word diet as diets don't workIf you want to lose weight, the word diet should be banned from your dictionary. Most diets focus on weight loss rather than fat loss. Losing weight more rapidly means losing muscle tissue which is body's major fat burning component. Change the way you eat and CHANGE THE WAY YOU THINK. Don't ever say "I am dieting" because most diets fail. Diets don't work long term. On most of the diets, you are not eating stuff you will be eating for the rest of your life. You might lose a few pounds but once your diet is over, then you will most likely regain all of your weight again and chances are they'll bring a few pounds extra too.
Visualize yourself thin
Visualise success - Your mind can influence your actions, which can lead to healthy eating and motivate you to exercise and lose weight. Visualize yourself thin. When you continue to visualize yourself as a thin person, your subconscious mind will move you into the right direction and you will exercise to lose weight. Visualization influences your mind and your mind controls your actions. If you want to be thin, picture yourself thin. Think about things you would like to do but can’t do because of your weight. Visualize how you will look when you will lose weight and fit in to your favorite dress.
Cut down or stop any food or drink with high fructose corn syrup
High fructose corn syrup is made from genetically modified corn treated with genetically modified enzymes. High fructose corn syrup is cited by some nutritionists as a leading cause of obesity and is linked to diabetes. High-fructose corn syrup is fueling obesity epidemic.
Keep a positive attitude to maximize your success in weight loss
Negative self talk is our greater enemy than food .To be successful in weight loss, you have to change your attitude. Having the positive attitude is critical if you want to stick to your weight loss plan. Start thinking positive and take care of your mental state. Peace of mind is as important as exercise for weight loss because stress leads to over eating.The stress hormones cause cravings for high sugar and high fat foods.
Portion control
One of the key ways to maintain a healthy weight is to control your portion sizes. Long term weight loss is often achieved through portion control as calories do matter for your weight loss and learning how to control them makes the difference .You have to change the way you eat.
Artificial Sugar - Less Calories, More Side Effects
Google "Aspartame Side Effects"- Artificial sweeteners are just as evil as sugar itself. The best thing to do is to avoid all artificial and chemical sweetener substitutes. Aspartame is the most common form of artificial 'low calorie' sugar. It is found in most diet products and diet sodas. It is also found as a tabletop sweetener for coffee or tea. There is an endless list of side effects that you can get from aspartame. Just google "Aspartame Side Effects" and you will know.
Resolve To Lose Slowly - Set Realistic Goals
Successful weight loss doesn't happen overnight, it takes months and not days. Putting unreasonable pressure on yourself to succeed is not a good idea. When you tell yourself, "I must lose 50 pounds by my sisters wedding" you're setting yourself for weight loss failure. Be sure your goals are realistic.There's no use in trying to reach a 50 lb per month. Resolve to lose slowly. Set short term goals.Healthy weight loss occurs slowly and steadily. Remember, Slow and steady wins the race. Losing weight more rapidly means losing muscle tissue and losing muscle tissue means slow metabolism.
Find good reasons to lose weight
Find out what motivates you. It could be anything- wanting to fit into your favorite dress again , lose weight to feel better and look better or be healthy . Find out what inspires you and why do you want to lose weight? Do it for that reason. Do it for your self.
Reward Yourself
Rewarding yourself for sticking to your weight loss program is a good way to keep yourself motivated. Reward yourself when you accomplish your short term goals, but not with food. You might buy a new book, a new dress or go for a massage. When you reach your target weight reward yourself with something bigger like a vacation or a cruise .
Surround yourself with positive peopleSurround yourself with positive people who believe in you, they will support, encourage and motivate you to acheive your target weight.
Interval Training is a great way to boost metabolism
Interval training is training using short bursts of high intensity exercise that are separated by recovery periods of low intensity exercise.You will push yourself beyond your comfort level for short bursts of time. For example walk 3 mins then run for 1 min and keep doing that until 45 mins or up. Gradually you'll be able to perform at the higher level for longer periods of time and burn more calories .
Eat smaller, more frequent meals
Instead of eating three large meals a day, try eating smaller, more frequent meals. Reduce portion sizes at your regular meals, and add small snacks in between each meal.Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. It keeps your metabolism charged and prevents you from getting hungry.
Incorporate Strength Training into your workout If you are not doing strength training then you're missing a key component in your weight loss plan. Strength training increases metabolism by increasing lean muscle mass which helps in long term weight loss. Muscles burn calories and gives you more leaner look. It increases bone density. Strength training can be accomplished by using dumbbells, weight machines, push ups or squats etc.
Aerobic exercise Aerobic exercise refers to exercise that involves or improves oxygen consumption by the body. Aerobic exercise burns a lot of calories, so it directly contributes to weight loss. Start a workout routine . Try 30-60 minutes of physical activity a day . Examples of aerobic exercise : walking, jogging, swimming, brisk walking, running, ice skating, biking, aerobics, rowing, basketball, jumping rope, roller skating, dancing. Examples of stationary exercise machines for doing aerobic exercise: elliptical machine, stationary bike, treadmills, stair-steppers and rowing machines .
Eat fruits and vegetables
Increase your intake of fiber rich foods. Fruits and vegetables are high fiber foods and packed with vitamins and antioxidants. They are low in calories but high in fiber. Fiber is very important for your weight loss goals. Fiber is digested slower, keeps us feeling fuller longer and releases its energy slower which keep our blood sugar levels even and helps us avoid cravings. Increase your intake of fiber rich foods.
Virtual weight loss modelThere are sites offering free weight loss software where you can create your virtual weight loss model and get a mental picture of yourself at your goal weight. Virtual model can be used for inspiration as you can get a good idea of how you will look after reaching your target weight. You can visualize and mentally compare your before and after weight loss pictures.
Replace white rice, bread, and pasta with brown rice and whole-grain products
These products are less refined than their white counterparts and often have much more fiber in them which is digested slower, keeps us feeling fuller longer and releases its energy slower which keep our blood sugar levels even and helps us avoid cravings.
Drink more waterWater suppresses the appetite naturally and helps the body metabolize stored fat. The process of burning calories requires an adequate supply of water in order to function efficiently and dehydration slows down the fat burning process.
Increase your protein intake
Protein makes us feel full. It is also important in replacing and building muscle tissue. Remember, more muscles burn more fat. It helps to increase your metabolism - which burns calories.
Do not skip meals
Skipping meals makes you hungry which you tend to compensate by eating a lot later. Avoid that craving by eating small frequent meals which help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced.
Try drinking a glass of water before a mealWater suppresses the appetite naturally .If you tend to overeat , try drinking a medium to large glass of water 10 to 15 minutes before your meal. It will partially fill your stomach and may reduce your hunger levels.
Eat breakfast everyday
Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. Do not skip breakfast. If you're on a diet, it's not good to miss the most important meal of the day. Skipping breakfast makes you hungry which you tend to compensate by eating a lot later. Avoid that craving by eating a hearty meal in the morning.
It's okay to eat your favorite foods
Everyone has his or her favorite treats. Simply allow yourself a little indulgence, just do it in moderation. If you deny yourself your favorite food, you'll crave it more and eventually eat it more.
Spice up your food
Spices boosts metabolism, suppresses appetite, reduces fat absorption and add taste to your meal. You can replace high calorie condiments like butter or mayonnaise with garlic, chili, mustard, ginger. Saute vegetables and chicken in hot sauce as opposed to oil.
Eat Negative calorie foodNegative calorie foods are foods, which use more calories to digest than the calories the foods actually contain. For example, if you eat 200 calories of a food that requires 250 calories to digest, then you've burnt an additional 50 calories simply by eating that food. Some of the negative calorie foods are : Apples, Broccoli, Cantaloupes, Carrot, Cauliflower, Celery stalk, Celery root
Take the stairs and park your car further away from the shops
It will help increase the number of steps you take in a day and will burn a few more calories .
Eat slowly
It takes around 20 minutes for your stomach to tell your brain that it is full . Chewing your food longer will help prevent you from over eating.
Cut down the sugar intake
Excessive intake of sugar often results in weight gain and hence cutting down the sugar intake can actually work wonders for you. The more refined it comes, the more your body is going to react negatively to it. Try and substitute synthetic sugar with natural sugar sources like fruits or honey. Sugar in fruits are better for you than the sugar in candy bars, cakes and ice creams.
Don't beat yourself up over a bad dayYou are going to have moments of weakness and times when you overeat. Don't beat yourself up when you overindulge . Instead put yourself back on track the next day. Give yourself credit for everything you have been doing on other days. Every day is different, do the best you can do now. You can workout a little longer and burn some of those extra calories.
Get plenty of sleep
How much you sleep and the quality of your sleep affects food cravings. Studies have shown that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. Inadequate sleep triggers food cravings which may lead to overeating and weight gain. So get your full eight hours each night to stay healthy and fit .
Don't use the word diet as diets don't workIf you want to lose weight, the word diet should be banned from your dictionary. Most diets focus on weight loss rather than fat loss. Losing weight more rapidly means losing muscle tissue which is body's major fat burning component. Change the way you eat and CHANGE THE WAY YOU THINK. Don't ever say "I am dieting" because most diets fail. Diets don't work long term. On most of the diets, you are not eating stuff you will be eating for the rest of your life. You might lose a few pounds but once your diet is over, then you will most likely regain all of your weight again and chances are they'll bring a few pounds extra too.
Visualize yourself thin
Visualise success - Your mind can influence your actions, which can lead to healthy eating and motivate you to exercise and lose weight. Visualize yourself thin. When you continue to visualize yourself as a thin person, your subconscious mind will move you into the right direction and you will exercise to lose weight. Visualization influences your mind and your mind controls your actions. If you want to be thin, picture yourself thin. Think about things you would like to do but can’t do because of your weight. Visualize how you will look when you will lose weight and fit in to your favorite dress.
Cut down or stop any food or drink with high fructose corn syrup
High fructose corn syrup is made from genetically modified corn treated with genetically modified enzymes. High fructose corn syrup is cited by some nutritionists as a leading cause of obesity and is linked to diabetes. High-fructose corn syrup is fueling obesity epidemic.
Keep a positive attitude to maximize your success in weight loss
Negative self talk is our greater enemy than food .To be successful in weight loss, you have to change your attitude. Having the positive attitude is critical if you want to stick to your weight loss plan. Start thinking positive and take care of your mental state. Peace of mind is as important as exercise for weight loss because stress leads to over eating.The stress hormones cause cravings for high sugar and high fat foods.
Portion control
One of the key ways to maintain a healthy weight is to control your portion sizes. Long term weight loss is often achieved through portion control as calories do matter for your weight loss and learning how to control them makes the difference .You have to change the way you eat.
Artificial Sugar - Less Calories, More Side Effects
Google "Aspartame Side Effects"- Artificial sweeteners are just as evil as sugar itself. The best thing to do is to avoid all artificial and chemical sweetener substitutes. Aspartame is the most common form of artificial 'low calorie' sugar. It is found in most diet products and diet sodas. It is also found as a tabletop sweetener for coffee or tea. There is an endless list of side effects that you can get from aspartame. Just google "Aspartame Side Effects" and you will know.
Resolve To Lose Slowly - Set Realistic Goals
Successful weight loss doesn't happen overnight, it takes months and not days. Putting unreasonable pressure on yourself to succeed is not a good idea. When you tell yourself, "I must lose 50 pounds by my sisters wedding" you're setting yourself for weight loss failure. Be sure your goals are realistic.There's no use in trying to reach a 50 lb per month. Resolve to lose slowly. Set short term goals.Healthy weight loss occurs slowly and steadily. Remember, Slow and steady wins the race. Losing weight more rapidly means losing muscle tissue and losing muscle tissue means slow metabolism.
Find good reasons to lose weight
Find out what motivates you. It could be anything- wanting to fit into your favorite dress again , lose weight to feel better and look better or be healthy . Find out what inspires you and why do you want to lose weight? Do it for that reason. Do it for your self.
Reward Yourself
Rewarding yourself for sticking to your weight loss program is a good way to keep yourself motivated. Reward yourself when you accomplish your short term goals, but not with food. You might buy a new book, a new dress or go for a massage. When you reach your target weight reward yourself with something bigger like a vacation or a cruise .
Surround yourself with positive peopleSurround yourself with positive people who believe in you, they will support, encourage and motivate you to acheive your target weight.
Weight Loss Motivation - Inspirational Quotes
Black Friday in more ways than one
I stepped on the scale this morning expecting the worse. I haven't weighed since Sunday when I was 175.6. Today, I was 181.6. Six pounds in five days. Who does that? Well, me, that's who. I've easily gained ten pounds in a week without even trying. I'm some sort of freak of nature and if I was on a deserted island I'm pretty sure I'd survive longer than anyone because of my body's unique way of holding on to calories.
180 is my freakout weight. Someone once asked me if there's a weight that scares me into sanity. 180 is that weight. The reason is because at 180 my size 12 clothes are tight. At 185 my face changes. I've seen it happen. I normally have a long, slim face, but at 185 it starts to noticeably change. Of course it changes before that, gradually, where I hardly notice it, but at 185 it's like wow, who is that woman in the mirror.
A word about Marie Callendar's pies. First, I made two pumpkin pies, one using a Weight Watcher recipe for 3 Points for 1/8 of the pie, and one with Stevia from an internet recipe. They were both disgusting. My husband went to the store on Thanksgiving Day and purchased two Marie Callender pies. One was Key Lime, one pumpkin. I can pass on pumpkin but I can't pass on Key Lime. 1/10 of that tiny pie was 320 calories, 16 grams fat and 45 grams carbohydrates (not to mention 35 grams of sugar). I ate three slices (1/10 each). That stuff is POISON.
Before that I ate the traditional dinner with the best ever organic turkey from Trader Joes. That turkey was worth every cent. I've never eaten such a tasty bird.
I could tell you more of what happened in detail, but it's pretty obvious. It wasn't just yesterday, but it was all week. I ate too much and didn't exercise enough. I worked from home two days in a row when I was feeling weak when it came to food. Even though I attempted to make Thanksgiving as healthy as possible it wasn't just Thanksgiving Day that was my downfall, it was the entire week. It was my "it's the holidays!" attitude that got me in trouble.
Now for the plan of action. Today I'm 100% back on plan. Counting Points because that's what I do best, drinking water by the gallons and a good solid gym workout for an hour and a half. Just knowing that I have my plan back in place makes me feel better.
Part of my plan is to get back to posting on a more consistent basis and reading blogs and commenting. Even though I've been reading, I haven't commented much. Mainly because I felt like a hypocrite. When I'm not doing well on my plan I drop the posting and commenting as well. Who wants to read about me eating Key Lime pie? How can I give any advice when I'm a dismal failure? Well, I need to change and get back to myself.
Just by posting this I feel 100% better. Weird, but sharing my failures makes me feel stronger and hopeful.
180 is my freakout weight. Someone once asked me if there's a weight that scares me into sanity. 180 is that weight. The reason is because at 180 my size 12 clothes are tight. At 185 my face changes. I've seen it happen. I normally have a long, slim face, but at 185 it starts to noticeably change. Of course it changes before that, gradually, where I hardly notice it, but at 185 it's like wow, who is that woman in the mirror.
A word about Marie Callendar's pies. First, I made two pumpkin pies, one using a Weight Watcher recipe for 3 Points for 1/8 of the pie, and one with Stevia from an internet recipe. They were both disgusting. My husband went to the store on Thanksgiving Day and purchased two Marie Callender pies. One was Key Lime, one pumpkin. I can pass on pumpkin but I can't pass on Key Lime. 1/10 of that tiny pie was 320 calories, 16 grams fat and 45 grams carbohydrates (not to mention 35 grams of sugar). I ate three slices (1/10 each). That stuff is POISON.
Before that I ate the traditional dinner with the best ever organic turkey from Trader Joes. That turkey was worth every cent. I've never eaten such a tasty bird.
I could tell you more of what happened in detail, but it's pretty obvious. It wasn't just yesterday, but it was all week. I ate too much and didn't exercise enough. I worked from home two days in a row when I was feeling weak when it came to food. Even though I attempted to make Thanksgiving as healthy as possible it wasn't just Thanksgiving Day that was my downfall, it was the entire week. It was my "it's the holidays!" attitude that got me in trouble.
Now for the plan of action. Today I'm 100% back on plan. Counting Points because that's what I do best, drinking water by the gallons and a good solid gym workout for an hour and a half. Just knowing that I have my plan back in place makes me feel better.
Part of my plan is to get back to posting on a more consistent basis and reading blogs and commenting. Even though I've been reading, I haven't commented much. Mainly because I felt like a hypocrite. When I'm not doing well on my plan I drop the posting and commenting as well. Who wants to read about me eating Key Lime pie? How can I give any advice when I'm a dismal failure? Well, I need to change and get back to myself.
Just by posting this I feel 100% better. Weird, but sharing my failures makes me feel stronger and hopeful.
Kamis, 25 November 2010
Grilled Chicken With Kung Pao Sauce
Hello, healthy kung pao
We’ve all been there: After another long day at the office, you collapse onto the couch, hit speed dial, and order the couch, hit speed dial, and order Chinese takeout—with a large side of guilt. You know all that fatty fried meat smothered in sauce is a calories bomb, but it’s quick and easy—and you swear you’ll save half for tomorrow’s lunch.Well, we have a better idea (and you can eat the entire thing): a slimmed-down version of kung pao chicken, a Szechuan staple. Created by Chris Yeo, the owner and executive chef of Sino Restaurant + Lounge in San Jose, California, the recipe calls for grilled, skinless chicken breasts in place of the typical breaded and deep-fried stuff. “By flame broiling the chicken instead of cooking it in oil, you cut tons of fat,” says Yeo. “And since you’re using low-sodium soy sauce and unsalted peanuts, the sodium is also drastically reduced.”
So put down the phone and get grilling. We promise you won’t miss the greasy Styrofoam container—or all those extra calories.
Grilled Chicken With Kung Pao SauceBefore : 510 Calories(for 4 ounces), 36 Grams of Fat
After : 173 Calories(for 4 ounces), 5 Grams of Fat
Serves 6
Prep time: 5 minutes
Total time: 15 minutes
Ingredients:
- 6 boneless, skinless chicken breasts, rinsed and patted dry
- ¼ cup plus 2 tbsp low-sodium soy suace
- 1 tbsp black or red rice vinegar (or red wine vinegar)
- 1 tbsp plus 1 tsp water, divided
- ¼ tsp sugar
- ¼ cup oyster sauce
- ⅛ tsp sesame oil
- ½ tsp cornstarch
- ¼ cup unsalted peanuts, chopped
- 1 scallion, slivered
- Grill chicken (you can use either a barbecue or 10-inch grill pan) over medium for about 7 minutes on one side and 3 on the other or until cooked through.
- In a medium saucepan, mix soy sauce, vinegar, 1 tbsp plus ½ tsp water, sugar, oyster sauce, and oil. Bring to a boil over medium.
- In a small bowl, combine cornstarch and remaining water; drizzle the mixture into the sauce. Return sauce to a boil and simmer for about 1 minute or until slightly thickened; remove from heat and set aside.
- Using a pastry brush, coat each chicken breast with sauce. Garnish with peanuts and scallions and serve immediately.
Weight Loss Recipes Amount per serving: 173 calories, 5 g fat, <1 g saturated fat, 5 g carbs, 29 g protein, 1 g fiber, 24 mg calcium, 1 mg iron, 071 mg sodium
Grilled Chicken With Kung Pao Sauce
Hello, healthy kung pao
We’ve all been there: After another long day at the office, you collapse onto the couch, hit speed dial, and order the couch, hit speed dial, and order Chinese takeout—with a large side of guilt. You know all that fatty fried meat smothered in sauce is a calories bomb, but it’s quick and easy—and you swear you’ll save half for tomorrow’s lunch.Well, we have a better idea (and you can eat the entire thing): a slimmed-down version of kung pao chicken, a Szechuan staple. Created by Chris Yeo, the owner and executive chef of Sino Restaurant + Lounge in San Jose, California, the recipe calls for grilled, skinless chicken breasts in place of the typical breaded and deep-fried stuff. “By flame broiling the chicken instead of cooking it in oil, you cut tons of fat,” says Yeo. “And since you’re using low-sodium soy sauce and unsalted peanuts, the sodium is also drastically reduced.”
So put down the phone and get grilling. We promise you won’t miss the greasy Styrofoam container—or all those extra calories.
Grilled Chicken With Kung Pao SauceBefore : 510 Calories(for 4 ounces), 36 Grams of Fat
After : 173 Calories(for 4 ounces), 5 Grams of Fat
Serves 6
Prep time: 5 minutes
Total time: 15 minutes
Ingredients:
- 6 boneless, skinless chicken breasts, rinsed and patted dry
- ¼ cup plus 2 tbsp low-sodium soy suace
- 1 tbsp black or red rice vinegar (or red wine vinegar)
- 1 tbsp plus 1 tsp water, divided
- ¼ tsp sugar
- ¼ cup oyster sauce
- ⅛ tsp sesame oil
- ½ tsp cornstarch
- ¼ cup unsalted peanuts, chopped
- 1 scallion, slivered
- Grill chicken (you can use either a barbecue or 10-inch grill pan) over medium for about 7 minutes on one side and 3 on the other or until cooked through.
- In a medium saucepan, mix soy sauce, vinegar, 1 tbsp plus ½ tsp water, sugar, oyster sauce, and oil. Bring to a boil over medium.
- In a small bowl, combine cornstarch and remaining water; drizzle the mixture into the sauce. Return sauce to a boil and simmer for about 1 minute or until slightly thickened; remove from heat and set aside.
- Using a pastry brush, coat each chicken breast with sauce. Garnish with peanuts and scallions and serve immediately.
Weight Loss Recipes Amount per serving: 173 calories, 5 g fat, <1 g saturated fat, 5 g carbs, 29 g protein, 1 g fiber, 24 mg calcium, 1 mg iron, 071 mg sodium
Rabu, 24 November 2010
Better Than Green Bean Casserole
A couple of years ago I came across this recipe in Vegetarian Times and served it for Thanksgiving in place of traditional green bean casserole - you know the one with the canned soup and canned fried onions. This dish is so delicious and such a crowd pleaser I have been making it ever since. Here is the recipe direct from Vegetarian Times -- I hope it finds a way to your holiday table this year!
3 Resolutions That Really Work
More than 75 percent of people who make resolutions abandon them within months. But the problem isn’t a lack of willpower—it’s how you frame your goals. We asked experts to tweak common vows so you can finally reach your dream weight.
OUT WITH THE OLD I’m going to lose 10 pounds this month. “To drop a lot of weight in a short period of time, you have to drastically slash your calories intake,” says Elisa Zied, R.D., the author of Nutrition at Your Fingertips, And even if you shed those extra pounds, chances are you’ll eventually gain them back. “Most of the time, the weight you quickly shed reflects a loss of water and lean muscle mass,” she says.
IN WITH THE NEW I’ll trim 100 to 200 calories from each meal. “The easiest way to lose weight is by taking small, manageable steps,” says Zied. You might, for example, shave off a few hundred calories by measuring your morning cereal, swapping full-fat dressing for light, and leaving behind a few bites of your dinner.
OUT WITH THE OLD I’m kissing carbs good-bye. That whole-wheat pasta dish can fill you up and help you slim down. According to a recent study published in the Journal of the American Dietetic Association, people who followed a low-carbs diet were more likely to be overweight than those who ate carbs regularly.
IN WITH THE NEW I’m going to add more whole grains to my diet. Whole grains are packed with antioxidants and fiber, but the majority of Americans get only one serving daily. Swap popcorn or whole-wheat crackers for potato chips and oatmeal or granola for your cornflakes.
OUT WITH THE OLD I’ll never eat _____ (insert favorite treat) again! “Banishing a food you love will only make you feel deprived and want it more,” says Elizabeth Ward, R.D., the author of Expect the Best. “So you’ll be more likely to binge.”
IN WITH THE NEW I won’t bring home _____ (insert favorite treat). Allow yourself to savor your indulgence a few times a week. “Just don’t keep it in your kitchen if you’ve polished off an entire container before,” says Ward. That way, you’ll have to make a trip to the store to satisfy your craving.
OUT WITH THE OLD I’m going to lose 10 pounds this month. “To drop a lot of weight in a short period of time, you have to drastically slash your calories intake,” says Elisa Zied, R.D., the author of Nutrition at Your Fingertips, And even if you shed those extra pounds, chances are you’ll eventually gain them back. “Most of the time, the weight you quickly shed reflects a loss of water and lean muscle mass,” she says.
IN WITH THE NEW I’ll trim 100 to 200 calories from each meal. “The easiest way to lose weight is by taking small, manageable steps,” says Zied. You might, for example, shave off a few hundred calories by measuring your morning cereal, swapping full-fat dressing for light, and leaving behind a few bites of your dinner.
OUT WITH THE OLD I’m kissing carbs good-bye. That whole-wheat pasta dish can fill you up and help you slim down. According to a recent study published in the Journal of the American Dietetic Association, people who followed a low-carbs diet were more likely to be overweight than those who ate carbs regularly.
IN WITH THE NEW I’m going to add more whole grains to my diet. Whole grains are packed with antioxidants and fiber, but the majority of Americans get only one serving daily. Swap popcorn or whole-wheat crackers for potato chips and oatmeal or granola for your cornflakes.
OUT WITH THE OLD I’ll never eat _____ (insert favorite treat) again! “Banishing a food you love will only make you feel deprived and want it more,” says Elizabeth Ward, R.D., the author of Expect the Best. “So you’ll be more likely to binge.”
IN WITH THE NEW I won’t bring home _____ (insert favorite treat). Allow yourself to savor your indulgence a few times a week. “Just don’t keep it in your kitchen if you’ve polished off an entire container before,” says Ward. That way, you’ll have to make a trip to the store to satisfy your craving.
3 Resolutions That Really Work
More than 75 percent of people who make resolutions abandon them within months. But the problem isn’t a lack of willpower—it’s how you frame your goals. We asked experts to tweak common vows so you can finally reach your dream weight.
OUT WITH THE OLD I’m going to lose 10 pounds this month. “To drop a lot of weight in a short period of time, you have to drastically slash your calories intake,” says Elisa Zied, R.D., the author of Nutrition at Your Fingertips, And even if you shed those extra pounds, chances are you’ll eventually gain them back. “Most of the time, the weight you quickly shed reflects a loss of water and lean muscle mass,” she says.
IN WITH THE NEW I’ll trim 100 to 200 calories from each meal. “The easiest way to lose weight is by taking small, manageable steps,” says Zied. You might, for example, shave off a few hundred calories by measuring your morning cereal, swapping full-fat dressing for light, and leaving behind a few bites of your dinner.
OUT WITH THE OLD I’m kissing carbs good-bye. That whole-wheat pasta dish can fill you up and help you slim down. According to a recent study published in the Journal of the American Dietetic Association, people who followed a low-carbs diet were more likely to be overweight than those who ate carbs regularly.
IN WITH THE NEW I’m going to add more whole grains to my diet. Whole grains are packed with antioxidants and fiber, but the majority of Americans get only one serving daily. Swap popcorn or whole-wheat crackers for potato chips and oatmeal or granola for your cornflakes.
OUT WITH THE OLD I’ll never eat _____ (insert favorite treat) again! “Banishing a food you love will only make you feel deprived and want it more,” says Elizabeth Ward, R.D., the author of Expect the Best. “So you’ll be more likely to binge.”
IN WITH THE NEW I won’t bring home _____ (insert favorite treat). Allow yourself to savor your indulgence a few times a week. “Just don’t keep it in your kitchen if you’ve polished off an entire container before,” says Ward. That way, you’ll have to make a trip to the store to satisfy your craving.
OUT WITH THE OLD I’m going to lose 10 pounds this month. “To drop a lot of weight in a short period of time, you have to drastically slash your calories intake,” says Elisa Zied, R.D., the author of Nutrition at Your Fingertips, And even if you shed those extra pounds, chances are you’ll eventually gain them back. “Most of the time, the weight you quickly shed reflects a loss of water and lean muscle mass,” she says.
IN WITH THE NEW I’ll trim 100 to 200 calories from each meal. “The easiest way to lose weight is by taking small, manageable steps,” says Zied. You might, for example, shave off a few hundred calories by measuring your morning cereal, swapping full-fat dressing for light, and leaving behind a few bites of your dinner.
OUT WITH THE OLD I’m kissing carbs good-bye. That whole-wheat pasta dish can fill you up and help you slim down. According to a recent study published in the Journal of the American Dietetic Association, people who followed a low-carbs diet were more likely to be overweight than those who ate carbs regularly.
IN WITH THE NEW I’m going to add more whole grains to my diet. Whole grains are packed with antioxidants and fiber, but the majority of Americans get only one serving daily. Swap popcorn or whole-wheat crackers for potato chips and oatmeal or granola for your cornflakes.
OUT WITH THE OLD I’ll never eat _____ (insert favorite treat) again! “Banishing a food you love will only make you feel deprived and want it more,” says Elizabeth Ward, R.D., the author of Expect the Best. “So you’ll be more likely to binge.”
IN WITH THE NEW I won’t bring home _____ (insert favorite treat). Allow yourself to savor your indulgence a few times a week. “Just don’t keep it in your kitchen if you’ve polished off an entire container before,” says Ward. That way, you’ll have to make a trip to the store to satisfy your craving.
Selasa, 23 November 2010
Brrrrrrrrrrrrrrrrrrrrr!
It's 16 degrees right now, which for Seattle is really COLD!
I was out the door this morning at 5:30am headed for the gym (it was 20 degrees). I got to the end of our street, turned around and came home. Even though I grew up in Alaska and know how to drive in snow and ice, I don't have studded snow tires or 4-wheel drive. I decided only a fool would risk their life just to go work out.
I worked from home today because the roads were horrible so I went to the gym on my lunch. Not my best workout because I was rushed, but at least I went in spite of the roads. I increased all my weights by an extra five pounds. Even my concentrated bicep curls, I used a 25-pound dumbbell on the last set of 8. It wasn't as painful as I expected but I'm a little sore. I'm trying to amp up my strength training a little. I've been doing the same size of weights for too long, it's time to bump them up a little.
Not much else going on except that. I'm completely stressed out over a work project that is suppose to be code complete by tomorrow. It's not done. Almost, but not quite. Theoretically I still have the four-day holiday but it makes me sick to think about working over the holiday.
This afternoon when I was dealing with a particularly complicated problem I could actually feel my blood pressure going up. I have a blood pressure cuff and it was at 154/72. Yikes! Normally I'm 120/60, so this isn't good.
My eating isn't perfect, I tend to eat too much when I get stressed. I know, crazy isn't it? I haven't gone totally nuts on the food, just a couple slices of my favorite bread (remember, there were two loaves), and maybe too many grapes, and a handful of marshmallows. I don't even like marshmallows and they're only in the house because of Thanksgiving.
This is a weird post. Scattered. Boring. Sort of like how I'm feeling tonight.
I was out the door this morning at 5:30am headed for the gym (it was 20 degrees). I got to the end of our street, turned around and came home. Even though I grew up in Alaska and know how to drive in snow and ice, I don't have studded snow tires or 4-wheel drive. I decided only a fool would risk their life just to go work out.
I worked from home today because the roads were horrible so I went to the gym on my lunch. Not my best workout because I was rushed, but at least I went in spite of the roads. I increased all my weights by an extra five pounds. Even my concentrated bicep curls, I used a 25-pound dumbbell on the last set of 8. It wasn't as painful as I expected but I'm a little sore. I'm trying to amp up my strength training a little. I've been doing the same size of weights for too long, it's time to bump them up a little.
Not much else going on except that. I'm completely stressed out over a work project that is suppose to be code complete by tomorrow. It's not done. Almost, but not quite. Theoretically I still have the four-day holiday but it makes me sick to think about working over the holiday.
This afternoon when I was dealing with a particularly complicated problem I could actually feel my blood pressure going up. I have a blood pressure cuff and it was at 154/72. Yikes! Normally I'm 120/60, so this isn't good.
My eating isn't perfect, I tend to eat too much when I get stressed. I know, crazy isn't it? I haven't gone totally nuts on the food, just a couple slices of my favorite bread (remember, there were two loaves), and maybe too many grapes, and a handful of marshmallows. I don't even like marshmallows and they're only in the house because of Thanksgiving.
This is a weird post. Scattered. Boring. Sort of like how I'm feeling tonight.
2010 Limited Edition Classic Poultry Blend Seasoning - ON Sale Now!
LivingAfterWLS General Store
The low-sodium herb blend is shown here in the decorative tin. The 2-ounce container (1/2 cup volume) is plenty to flavor your favorite autumn roast poultry, pork and vegetables throughout the cold winter months and will stay fresh and flavorful stored in the functional reusable tin. Tin measures 4-1/4"x 2-3/4" x 1-1/4" deep. Spice blend is delivered in
The low-sodium herb blend is shown here in the decorative tin. The 2-ounce container (1/2 cup volume) is plenty to flavor your favorite autumn roast poultry, pork and vegetables throughout the cold winter months and will stay fresh and flavorful stored in the functional reusable tin. Tin measures 4-1/4"x 2-3/4" x 1-1/4" deep. Spice blend is delivered in
Holiday Pies: What Every Weight Loss Surgery Patient Should Know
By Kaye Bailey
We all know we shouldn't reach for the holiday pie after Weight Loss Surgery (WLS) - it's against the rules and the potential to make us sick is very high. If that's not enough to motivate restraint how about considering the nutrient analysis of some favorite American pies. Take a look and see if it is really worth it to taste that full-fat, full-sugar dessert:
(Based on a 1/8
We all know we shouldn't reach for the holiday pie after Weight Loss Surgery (WLS) - it's against the rules and the potential to make us sick is very high. If that's not enough to motivate restraint how about considering the nutrient analysis of some favorite American pies. Take a look and see if it is really worth it to taste that full-fat, full-sugar dessert:
(Based on a 1/8
Emergency Preparedness For WLS Patients
It looks like many of us in North America are about to face some pretty intense winter weather. In fact, there are numerous winter storm and blizzard warnings posted from the Pacific Northwest clear across the nation to New England. Now is a good time to make sure we are WLS-ready in the event we find ourselves without transportation, heat, and/or power. I'm checking my emergency rations this
8 Quick Tricks To End Emotional Eating For Good
- Rate how ravenous you areGetting into the habit of recognizing the difference between physical and emotional hunger can alert you to when you’re eating for the wrong reasons and help you resist those urges. “Just being aware that your craving has nothing to do with your appetite will help keep you from bingeing,” says Linda W. Craighead, Ph.D., the author of The Appetite Awareness Workbooks.
Do it She recommends making a mental note of how hungry you are on a scale of one to seven every time you eat, with one being stuffed and seven being starving. “Try to decide whether you’re really hungry, you’re craving a specific type of food, or you just
want to eat,” she says. “After a few weeks, this type of thinking will happen naturally any time you go to take a bite. When you’re on the verge of eating for emotional reasons, a warning bell will go off in your head, helping you hit the brakes.” - Tweak your treats“The trick to learning to step out of your comfort [food] zone is to gradually replace the high-calories dishes you fall back on with healthier versions,” says Brian Wansink, Ph.D., the author of the book Mindless Eating.
Do it Instead if handling a defeat with cheesecake, have a bowl of berries topped with lowfat ricotta and a drizzle of chocolate sauce. Keep doing that and soon you’ll associate the not-so-bad food with feelings of happiness. Another trick is to keep your levels of feel-good brain chemicals up. Be sure every meal contains a mix of high-quality carbs (like beans, whole grains, and fruit) as well as healthy fats (such as nuts, eggs, olive oil, and fish). This will help stabilize your mood and dampen those cravings. - Use the buddy systemOne of the reasons people emotionally eat is because they don’t feel supported. “Sometimes your friends are busy. Food, on the other hand, is always available, and you can always count on it tasting good,” says Ann Kearney-Cooke, Ph.D., the director of the Cincinnati Psychotherapy Institute.
Do it “Focus on improving your relationships and you won’t need food to lift your spirits,” she says. Try boosting the number of live interactions you have. “With the Internet, texting, and e-mail, you can spend a whole day without actually talking to anyone. Go to lunch once a week with your mom or call a friend instead of sending her an e-mail.” - Give yourself timeHow’s this for a solution: You can eat every single thing you want. The only catch is that you have to let at least 30 minutes pass before you can have it. “When you wait to eat, you put a buffer between you and the food,” says Spangle. “In that time, the temptation often goes away, saving you from a spontaneous binge you’ll regret later.”
Do it If you don’t think you can force yourself to hit the pause button on your own, make it harder to get to the comfort food. Avoid stocking candy at your desk and don’t keep loose change of dollar bills in your purse that can be sued for the vending machine. At home, keep chocolate in the freezer so it has to thaw before you can eat it, or store junk food down in the basement. These strategies won’t work every time, but having a few barriers in place will help cut down on how often you overindulge. - Reprogram yourselfYou’re used to eating when you’re upset, but you can rewrite your brain to feel comforted by other behaviors,” says Susan Albers, the author of 50 Ways to Soothe Yourself Without Food.
Do it Avoid waiting until you’re in the middle of a food craving to try out a new tactic; that would be like learning how to swim in the middle of rough waters,” says Albers. She suggests making a list of all the healthy things that pick you up after a tough day, like walking your dogs, taking a bath, doing yoga, or watching your favorite chick flick. Get in the habit of doing these things on good days so that when anxiety strikes, you automatically turn to them instead of the cookie dough that’s in your freezer. - Consider the consequencesChances are, when you eat too much or polish off something you think you shouldn’t have, you try to immediately put the binge out of your mind and forget about it. Turns out, this isn’t the best strategy. “You have to give yourself a good reason not to emotionally eat or you’ll keep doing it,” says Craighead.
Do it She recommends practicing negative reinforcement. “So when you have just downed a huge muffin because you’re stressed about the workday ahead of you, take a few minutes and focus on how uncomfortable you feel and how you wish you had chosen something else of hadn’t finished off the whole thing,” she says. “Really dwell on how your body is reacting. Do this a few times and soon, when you’re walking to work, pass by a coffee shop, and start craving a muffin, you’ll remember the aftermath and won’t want it as badly.” - Keep things in perspectiveIn the moment you’re considering scarfing that supersize candy bar, think about whether it’s worth felling bad about later on. “You want to eat the food, but you also want to feel good about yourself,” says Craighead. “You can’t have it all, and most splurges end up not tasting as good as you want them to.”
Do it You may need a visual reminder of why you’re holding back. “Have a jar with a picture on the outside of something you want, like a sexy pair of designer jeans,” says Albers. “When you’re craving a treat, decide whether you want to put the $4 for a Frappuccino in the jar instead. It’s incredibly motivating to know you’re working toward a more lasting reward.” - Don’t be so hard on yourselfIf you do devour a second slice of cake, beating yourself up over it is a surefire way to keep bingeing. “Thinking you’re weak makes you feel worse, which can send you searching for more food,” says Judith S. Beck, Ph.D., the author of The Complete Beck Diet for Life.
Do it Keep it in perspective: A single slipup won’t cause you to put on 10 pounds. And don’t let one lapse be an excuse to eat poorly all day. “If you went through a red light and got a ticket, you wouldn’t go through red lights for the rest of the day,” says Beck. “The more you prove you can quick get back on track, the easier it gets.”
8 Quick Tricks To End Emotional Eating For Good
- Rate how ravenous you areGetting into the habit of recognizing the difference between physical and emotional hunger can alert you to when you’re eating for the wrong reasons and help you resist those urges. “Just being aware that your craving has nothing to do with your appetite will help keep you from bingeing,” says Linda W. Craighead, Ph.D., the author of The Appetite Awareness Workbooks.
Do it She recommends making a mental note of how hungry you are on a scale of one to seven every time you eat, with one being stuffed and seven being starving. “Try to decide whether you’re really hungry, you’re craving a specific type of food, or you just
want to eat,” she says. “After a few weeks, this type of thinking will happen naturally any time you go to take a bite. When you’re on the verge of eating for emotional reasons, a warning bell will go off in your head, helping you hit the brakes.” - Tweak your treats“The trick to learning to step out of your comfort [food] zone is to gradually replace the high-calories dishes you fall back on with healthier versions,” says Brian Wansink, Ph.D., the author of the book Mindless Eating.
Do it Instead if handling a defeat with cheesecake, have a bowl of berries topped with lowfat ricotta and a drizzle of chocolate sauce. Keep doing that and soon you’ll associate the not-so-bad food with feelings of happiness. Another trick is to keep your levels of feel-good brain chemicals up. Be sure every meal contains a mix of high-quality carbs (like beans, whole grains, and fruit) as well as healthy fats (such as nuts, eggs, olive oil, and fish). This will help stabilize your mood and dampen those cravings. - Use the buddy systemOne of the reasons people emotionally eat is because they don’t feel supported. “Sometimes your friends are busy. Food, on the other hand, is always available, and you can always count on it tasting good,” says Ann Kearney-Cooke, Ph.D., the director of the Cincinnati Psychotherapy Institute.
Do it “Focus on improving your relationships and you won’t need food to lift your spirits,” she says. Try boosting the number of live interactions you have. “With the Internet, texting, and e-mail, you can spend a whole day without actually talking to anyone. Go to lunch once a week with your mom or call a friend instead of sending her an e-mail.” - Give yourself timeHow’s this for a solution: You can eat every single thing you want. The only catch is that you have to let at least 30 minutes pass before you can have it. “When you wait to eat, you put a buffer between you and the food,” says Spangle. “In that time, the temptation often goes away, saving you from a spontaneous binge you’ll regret later.”
Do it If you don’t think you can force yourself to hit the pause button on your own, make it harder to get to the comfort food. Avoid stocking candy at your desk and don’t keep loose change of dollar bills in your purse that can be sued for the vending machine. At home, keep chocolate in the freezer so it has to thaw before you can eat it, or store junk food down in the basement. These strategies won’t work every time, but having a few barriers in place will help cut down on how often you overindulge. - Reprogram yourselfYou’re used to eating when you’re upset, but you can rewrite your brain to feel comforted by other behaviors,” says Susan Albers, the author of 50 Ways to Soothe Yourself Without Food.
Do it Avoid waiting until you’re in the middle of a food craving to try out a new tactic; that would be like learning how to swim in the middle of rough waters,” says Albers. She suggests making a list of all the healthy things that pick you up after a tough day, like walking your dogs, taking a bath, doing yoga, or watching your favorite chick flick. Get in the habit of doing these things on good days so that when anxiety strikes, you automatically turn to them instead of the cookie dough that’s in your freezer. - Consider the consequencesChances are, when you eat too much or polish off something you think you shouldn’t have, you try to immediately put the binge out of your mind and forget about it. Turns out, this isn’t the best strategy. “You have to give yourself a good reason not to emotionally eat or you’ll keep doing it,” says Craighead.
Do it She recommends practicing negative reinforcement. “So when you have just downed a huge muffin because you’re stressed about the workday ahead of you, take a few minutes and focus on how uncomfortable you feel and how you wish you had chosen something else of hadn’t finished off the whole thing,” she says. “Really dwell on how your body is reacting. Do this a few times and soon, when you’re walking to work, pass by a coffee shop, and start craving a muffin, you’ll remember the aftermath and won’t want it as badly.” - Keep things in perspectiveIn the moment you’re considering scarfing that supersize candy bar, think about whether it’s worth felling bad about later on. “You want to eat the food, but you also want to feel good about yourself,” says Craighead. “You can’t have it all, and most splurges end up not tasting as good as you want them to.”
Do it You may need a visual reminder of why you’re holding back. “Have a jar with a picture on the outside of something you want, like a sexy pair of designer jeans,” says Albers. “When you’re craving a treat, decide whether you want to put the $4 for a Frappuccino in the jar instead. It’s incredibly motivating to know you’re working toward a more lasting reward.” - Don’t be so hard on yourselfIf you do devour a second slice of cake, beating yourself up over it is a surefire way to keep bingeing. “Thinking you’re weak makes you feel worse, which can send you searching for more food,” says Judith S. Beck, Ph.D., the author of The Complete Beck Diet for Life.
Do it Keep it in perspective: A single slipup won’t cause you to put on 10 pounds. And don’t let one lapse be an excuse to eat poorly all day. “If you went through a red light and got a ticket, you wouldn’t go through red lights for the rest of the day,” says Beck. “The more you prove you can quick get back on track, the easier it gets.”
Senin, 22 November 2010
It's been 14 years! Our special tradition.
Just thought I would share something personal today. Fourteen years ago, on November 22, 1996, my hubby and I got married and began our journey together. Along the way we have had four beautiful children we adore.
We believe in eternal families and since our family began the day we got married, we like to celebrate our special day with our kids. Every year they get excited for our anniversary, it's like a birthday for them since we always do something special together.
A tradition for the past few years has been going out to a fun restaurant where they cook dinner in front of us. Flying utensils and shrimp tails always get the kids giggling. My favorite part is when flames shoot out of a volcano of onion rings. I love to watch as they are motionless in their chairs, wide eyed with their mouths hung open. Afterwards, we always end the evening with ice cream at Baskin Robbins or Cold Stone.
Unfortunately this year, we all have the sniffles. We are doing something different while keeping with the spirit of doing something fun and special. For lunch, we all ordered our favorite dishes and doing take out from the best Thai place in existence. Following we are going to cuddle up and watch the movie, A Christmas Carol, that came out last year. (We haven't seen it yet)
The children are going to be surprised when we make homemade Oreo cookies. We saw this recipe awhile back and I wanted to wait for a special day to make them because will power only goes so far when you see these. For dinner we are having various appetizers, per the kid's request.
This has become a fun tradition for our family that will carry on for years. I'm interested in seeing how this tradition will play out as they grow older. Until then, I look forward each year to share it with them.
(This isn't a good photo, I took it with my iPhone from the original. We need to scan the original and make it digital. It's on my "to do" list.)
We believe in eternal families and since our family began the day we got married, we like to celebrate our special day with our kids. Every year they get excited for our anniversary, it's like a birthday for them since we always do something special together.
A tradition for the past few years has been going out to a fun restaurant where they cook dinner in front of us. Flying utensils and shrimp tails always get the kids giggling. My favorite part is when flames shoot out of a volcano of onion rings. I love to watch as they are motionless in their chairs, wide eyed with their mouths hung open. Afterwards, we always end the evening with ice cream at Baskin Robbins or Cold Stone.
Unfortunately this year, we all have the sniffles. We are doing something different while keeping with the spirit of doing something fun and special. For lunch, we all ordered our favorite dishes and doing take out from the best Thai place in existence. Following we are going to cuddle up and watch the movie, A Christmas Carol, that came out last year. (We haven't seen it yet)
The children are going to be surprised when we make homemade Oreo cookies. We saw this recipe awhile back and I wanted to wait for a special day to make them because will power only goes so far when you see these. For dinner we are having various appetizers, per the kid's request.
This has become a fun tradition for our family that will carry on for years. I'm interested in seeing how this tradition will play out as they grow older. Until then, I look forward each year to share it with them.
Outsmart Stress Eating with this Dish Switch!
With all that's on your figurative plate, it's easy to scarf down everything on your literal one without a thought.
To slow down, swap circular dishes of square ones.
According to feng shui practitioners, circles stimulate mental chatter that prevents you from focusing on your food.
But squares inspire ken gua, or self-awareness. Cultivating this quality allows you to tune in to your body's satiety signals, so you stop eating when you're full.
Lose Weight Without Trying!
It doesn't require hours of toiling away at the gym to get the benefits of exercise. In fact, all it takes is clipping on a pedometer:
Studies at California's Lindora Medical Clinic found that those who used a pedometer lost 60% more weight than nonwearers.
These gadgets provide immediate feedback and incentive to take more calorie-burning steps each day, says integrative medicine specialist Hyla Cass, M.D.
Don’t let your feelings make you fat
You may think your struggle with the scale is due to an insatiable appetite, but it’s more likely your head that’s to blame for your battle against the bulge.
WE'VE ALL HEARD THE PHRASE “emotional eating.” It brings to mind the heartbroken woman working her way through an entire box of chocolates after being dumped, the homesick college student finishing off a large pizza, or the recently laid-off friend making her way to the bottom of a bag of sour cream and onion potato chips while trying to pay her bills. But most emotional eating takes place on a far more subtle scale—which may be the reason you can’t drop those last 5, 10, or 25 pounds.
“About 75 percent of the people who come to see me for weight-loss advice eat to deal with their feelings.” says Jane Jakubczak, R.D., the coordinator of nutrition services at the University of Maryland. “But because it’s such an unconscious act, they often don’t even realize they’re doing it.” For many of us, that mindless munching can sabotage even the best-laid healthy-eating plans. “In my experience, emotional eating is the top reason diets fail,” says Linda Spangle, R.R., the author of 100 Days of Weight Loss. “You get into a pattern where every time you fell anything—sadness loneliness, anxiety, boredom, even happiness—you turn to food.”
While it isn’t realistic to think you can banish every single emotional eating episode (sometimes a chocolate cupcake really can help turn a bad day around), it is possible to cut back on the behavior and ultimately avoid piling on pounds. But before you can do that, you need to understand why your emotions are making you indulge in the first place.
Unfortunately, this tactic is a temporary fix at best. “After you’re done eating, you still have to deal with the original problem,” says Spangle. “It’s like when a baby is crying because he needs a nap. If you feed him, he may stop screaming. But once you’re done giving him his bottle, it won’t take long before he realizes he’s still tired and starts wailing again.” On top of that, bingeing can actually make you feel worse in the long run. “Afterwards, you beat yourself up because you feel mad and guilty about what you just did,” says Spangle. “And then you eat more to deal with that distress; it’s a vicious cycle.”
But you don’t need to let biology and what happened to you as a child stand between you and a flat tummy. You can put a stop to your emotional eating patterns. The key is breaking up the automatic connection between food and mood, learning to identify when you’re eating due to reasons that have absolutely nothing to do with your stomach, and retraining yourself to get pleasure from other things, like exercise and friendship. The following eight proven strategies will address these issues—and help you get slim for good.
WE'VE ALL HEARD THE PHRASE “emotional eating.” It brings to mind the heartbroken woman working her way through an entire box of chocolates after being dumped, the homesick college student finishing off a large pizza, or the recently laid-off friend making her way to the bottom of a bag of sour cream and onion potato chips while trying to pay her bills. But most emotional eating takes place on a far more subtle scale—which may be the reason you can’t drop those last 5, 10, or 25 pounds.
“About 75 percent of the people who come to see me for weight-loss advice eat to deal with their feelings.” says Jane Jakubczak, R.D., the coordinator of nutrition services at the University of Maryland. “But because it’s such an unconscious act, they often don’t even realize they’re doing it.” For many of us, that mindless munching can sabotage even the best-laid healthy-eating plans. “In my experience, emotional eating is the top reason diets fail,” says Linda Spangle, R.R., the author of 100 Days of Weight Loss. “You get into a pattern where every time you fell anything—sadness loneliness, anxiety, boredom, even happiness—you turn to food.”
While it isn’t realistic to think you can banish every single emotional eating episode (sometimes a chocolate cupcake really can help turn a bad day around), it is possible to cut back on the behavior and ultimately avoid piling on pounds. But before you can do that, you need to understand why your emotions are making you indulge in the first place.
Searching for comfort in all the wrong places
Most binges are connected with negative feelings—you’re upset, anxious, or angry, so you divert your attention from whatever is causing you angst (your nagging mother-in-law, perhaps) by eating. “Food can act like a drug,” says Geneen Roth, the author of Women, Food, and God. “It can take the edge off whatever is going on, similar to the way a drink does for alcoholics. People think to themselves, ‘I may be feeling upset, but at least I get to taste something good.’”Unfortunately, this tactic is a temporary fix at best. “After you’re done eating, you still have to deal with the original problem,” says Spangle. “It’s like when a baby is crying because he needs a nap. If you feed him, he may stop screaming. But once you’re done giving him his bottle, it won’t take long before he realizes he’s still tired and starts wailing again.” On top of that, bingeing can actually make you feel worse in the long run. “Afterwards, you beat yourself up because you feel mad and guilty about what you just did,” says Spangle. “And then you eat more to deal with that distress; it’s a vicious cycle.”
What you’re really craving
If we all soothed ourselves with crudités and fresh fruit, it wouldn’t be so bad. But we’re grabbing candy, cookies, macaroni and cheese, and French fries—and the reason comes down to biology, It turns out your body is hard-wired to make you pass right by the salad bar and head straight for the bakery aisle instead, “When we eat carbohydrates high is sugar of fat [like a brownie or cinnamon roll], our body releases the brain chemical dopamine,” says Karen R. Koenig, the author of The Food Feelings Workbook. “It stimulates the brain’s pleasure center, so you’ll want to keep eating to repeat the experience again and again.” And if you aren’t after carbs, you’re probably craving sugar and fat—overconsumption of which ups other brain chemicals linked to pleasure and euphoria, according to a recent study from the Johns Hopkins University School of Medicine. But while science shows why you crave certain types of food, the specific dishes you gravitate toward are often ones you associate with pleasurable memories. “Something fabulous was going on when you used to eat that food, and you want to replicate those happy times,” says Roth. If you feasted on lasagna during fun meals as a child, for example, that’s what you’re apt to pile on your plate as an adult when you’re looking to feel better. If your mom soothed you when you were upset with a big bowl of chocolate ice cream, a pint of Ben & Jerry’s may very well be what you reach for when your job gets too stressful.But you don’t need to let biology and what happened to you as a child stand between you and a flat tummy. You can put a stop to your emotional eating patterns. The key is breaking up the automatic connection between food and mood, learning to identify when you’re eating due to reasons that have absolutely nothing to do with your stomach, and retraining yourself to get pleasure from other things, like exercise and friendship. The following eight proven strategies will address these issues—and help you get slim for good.
Don’t let your feelings make you fat
You may think your struggle with the scale is due to an insatiable appetite, but it’s more likely your head that’s to blame for your battle against the bulge.
WE'VE ALL HEARD THE PHRASE “emotional eating.” It brings to mind the heartbroken woman working her way through an entire box of chocolates after being dumped, the homesick college student finishing off a large pizza, or the recently laid-off friend making her way to the bottom of a bag of sour cream and onion potato chips while trying to pay her bills. But most emotional eating takes place on a far more subtle scale—which may be the reason you can’t drop those last 5, 10, or 25 pounds.
“About 75 percent of the people who come to see me for weight-loss advice eat to deal with their feelings.” says Jane Jakubczak, R.D., the coordinator of nutrition services at the University of Maryland. “But because it’s such an unconscious act, they often don’t even realize they’re doing it.” For many of us, that mindless munching can sabotage even the best-laid healthy-eating plans. “In my experience, emotional eating is the top reason diets fail,” says Linda Spangle, R.R., the author of 100 Days of Weight Loss. “You get into a pattern where every time you fell anything—sadness loneliness, anxiety, boredom, even happiness—you turn to food.”
While it isn’t realistic to think you can banish every single emotional eating episode (sometimes a chocolate cupcake really can help turn a bad day around), it is possible to cut back on the behavior and ultimately avoid piling on pounds. But before you can do that, you need to understand why your emotions are making you indulge in the first place.
Unfortunately, this tactic is a temporary fix at best. “After you’re done eating, you still have to deal with the original problem,” says Spangle. “It’s like when a baby is crying because he needs a nap. If you feed him, he may stop screaming. But once you’re done giving him his bottle, it won’t take long before he realizes he’s still tired and starts wailing again.” On top of that, bingeing can actually make you feel worse in the long run. “Afterwards, you beat yourself up because you feel mad and guilty about what you just did,” says Spangle. “And then you eat more to deal with that distress; it’s a vicious cycle.”
But you don’t need to let biology and what happened to you as a child stand between you and a flat tummy. You can put a stop to your emotional eating patterns. The key is breaking up the automatic connection between food and mood, learning to identify when you’re eating due to reasons that have absolutely nothing to do with your stomach, and retraining yourself to get pleasure from other things, like exercise and friendship. The following eight proven strategies will address these issues—and help you get slim for good.
WE'VE ALL HEARD THE PHRASE “emotional eating.” It brings to mind the heartbroken woman working her way through an entire box of chocolates after being dumped, the homesick college student finishing off a large pizza, or the recently laid-off friend making her way to the bottom of a bag of sour cream and onion potato chips while trying to pay her bills. But most emotional eating takes place on a far more subtle scale—which may be the reason you can’t drop those last 5, 10, or 25 pounds.
“About 75 percent of the people who come to see me for weight-loss advice eat to deal with their feelings.” says Jane Jakubczak, R.D., the coordinator of nutrition services at the University of Maryland. “But because it’s such an unconscious act, they often don’t even realize they’re doing it.” For many of us, that mindless munching can sabotage even the best-laid healthy-eating plans. “In my experience, emotional eating is the top reason diets fail,” says Linda Spangle, R.R., the author of 100 Days of Weight Loss. “You get into a pattern where every time you fell anything—sadness loneliness, anxiety, boredom, even happiness—you turn to food.”
While it isn’t realistic to think you can banish every single emotional eating episode (sometimes a chocolate cupcake really can help turn a bad day around), it is possible to cut back on the behavior and ultimately avoid piling on pounds. But before you can do that, you need to understand why your emotions are making you indulge in the first place.
Searching for comfort in all the wrong places
Most binges are connected with negative feelings—you’re upset, anxious, or angry, so you divert your attention from whatever is causing you angst (your nagging mother-in-law, perhaps) by eating. “Food can act like a drug,” says Geneen Roth, the author of Women, Food, and God. “It can take the edge off whatever is going on, similar to the way a drink does for alcoholics. People think to themselves, ‘I may be feeling upset, but at least I get to taste something good.’”Unfortunately, this tactic is a temporary fix at best. “After you’re done eating, you still have to deal with the original problem,” says Spangle. “It’s like when a baby is crying because he needs a nap. If you feed him, he may stop screaming. But once you’re done giving him his bottle, it won’t take long before he realizes he’s still tired and starts wailing again.” On top of that, bingeing can actually make you feel worse in the long run. “Afterwards, you beat yourself up because you feel mad and guilty about what you just did,” says Spangle. “And then you eat more to deal with that distress; it’s a vicious cycle.”
What you’re really craving
If we all soothed ourselves with crudités and fresh fruit, it wouldn’t be so bad. But we’re grabbing candy, cookies, macaroni and cheese, and French fries—and the reason comes down to biology, It turns out your body is hard-wired to make you pass right by the salad bar and head straight for the bakery aisle instead, “When we eat carbohydrates high is sugar of fat [like a brownie or cinnamon roll], our body releases the brain chemical dopamine,” says Karen R. Koenig, the author of The Food Feelings Workbook. “It stimulates the brain’s pleasure center, so you’ll want to keep eating to repeat the experience again and again.” And if you aren’t after carbs, you’re probably craving sugar and fat—overconsumption of which ups other brain chemicals linked to pleasure and euphoria, according to a recent study from the Johns Hopkins University School of Medicine. But while science shows why you crave certain types of food, the specific dishes you gravitate toward are often ones you associate with pleasurable memories. “Something fabulous was going on when you used to eat that food, and you want to replicate those happy times,” says Roth. If you feasted on lasagna during fun meals as a child, for example, that’s what you’re apt to pile on your plate as an adult when you’re looking to feel better. If your mom soothed you when you were upset with a big bowl of chocolate ice cream, a pint of Ben & Jerry’s may very well be what you reach for when your job gets too stressful.But you don’t need to let biology and what happened to you as a child stand between you and a flat tummy. You can put a stop to your emotional eating patterns. The key is breaking up the automatic connection between food and mood, learning to identify when you’re eating due to reasons that have absolutely nothing to do with your stomach, and retraining yourself to get pleasure from other things, like exercise and friendship. The following eight proven strategies will address these issues—and help you get slim for good.
Minggu, 21 November 2010
Pumpkin & Squash...OH MY!
This summer we grew a boatload of squash. Seriously. The amount we grew could have easily filled a small boat like this:
You think I'm kidding? I should have taken a photo.
Nevertheless, we have A LOT of squash to eat. Luckily, we love it so it will be a great to eat from our harvest over the winter.
I've often wondered if you could truly substitute squash for pumpkin. I've always assumed you could, but never got around to confirming my thoughts. Recently, my mom beat me to it. She substituted in a recipe and brought some over for us to try. It was very similar, but she also messed with sugar substitutions, so that might be why I'm a little reluctant in saying it was an easy swap--there was more than one variable.
I saw a recipe on Twitter today that I want to try HERE. I have all the ingredients minus the pumpkin and I'm craving something sweet. If I have enough time, I think I'm going to do a little subbing of my own.
You think I'm kidding? I should have taken a photo.
Nevertheless, we have A LOT of squash to eat. Luckily, we love it so it will be a great to eat from our harvest over the winter.
I've often wondered if you could truly substitute squash for pumpkin. I've always assumed you could, but never got around to confirming my thoughts. Recently, my mom beat me to it. She substituted in a recipe and brought some over for us to try. It was very similar, but she also messed with sugar substitutions, so that might be why I'm a little reluctant in saying it was an easy swap--there was more than one variable.
I saw a recipe on Twitter today that I want to try HERE. I have all the ingredients minus the pumpkin and I'm craving something sweet. If I have enough time, I think I'm going to do a little subbing of my own.
The week in review
Every day I think of something I want to post about, then every day I'm too exhausted to post. Today I'll give you the highlights of my week, and hopefully get back to regular scheduled programming tomorrow.
The weighin
My weighin wasn't great - 175.6. Up 0.6 pounds. This seems to be my destiny, and I don't like it one little bit. I'm super perfect on plan for two days and then totally blow it the next day. Wash, rinse and repeat.
What went wrong
Thursday it was a loaf of my most favorite bread. It's store bought, but perfect bread. Dave's Killer Seed Bread from Portland, OR. I love this stuff. It's very healthy, all organic and full of good stuff...but it's high in calories when you eat several slices with light Smart Balance and a drizzle of honey. I didn't eat the entire loaf, but I made a good dent in it. I don't buy it because I know I'm weak when it comes to bread. My husband (darn him anyway) brought it home from Costco. Same with the best tortilla chips I've ever tasted (the kind they serve in Mexican restaurants), another bad day. He's now on restriction, he has to buy from a list. If it's not on the list, he can't buy it. New rule (that he probably won't follow, but a girl can try).
What went right
To add insult to my gain is that I worked out like a maniac last week. I've started a new routine where I do ten minutes of warmup on the Stairmaster, then my weights for an hour and finish with an intense 20 minutes on the StairMaster. Since I detest cardio, this really works for me. It seems like that 10 minute hard warmup gets my heart rate up and then during weight lifting it stays up high. I also seem stronger when it comes to lifting by keeping my cardio at the end, like all the books recommend and I've been ignoring for years. My workouts are now a full hour and 35 minutes. Of course some of that is wiping down the StairMaster twice and walking to different areas of the gym. I figure a good hour and 20 minutes is solid exercise time.
I've also been forcing myself to really do the lower body strength exercises every other day (alternating with upper body). I hate the lower body strength training almost as much as the cardio (not quite, I don't hate anything like I hate cardio).
On the days I didn't eat bread or tortilla chips I actually tracked all my calories, four out of seven days. Not bad but the bread and tortilla chip days put me way over my calories.
Yard Work - Me!
I did yard work last weekend. Yes, me with a rake in hand. Probably the first time in ten years I've actually worked in the yard (maybe 20 years). We have the world's largest Maple tree in our backyard. It's actually eight trees that grew up out of one spot. Imagine the leaves from eight gigantic maple trees. You couldn't even see the lawn beneath the leaves. I raked for three hours. My husband and I switched chores last weekend. He went to Costco and grocery shopping (hence the two loaves of bread and two giant bags of tortilla chips). I chose the yard work because I wanted to be outside.
The coolest thing was when I discovered the ivy had climbed about 20 feet up the trees. Now that's not the cool part, ivy on trees is very bad since it kills them. What was cool was me climbing up the trees and pulling off the ivy. I'm a lot stronger than I thought (thank you 20 and 25-pound dumbbells).
When my husband saw all the ivy off the trees he asked me how on earth I got up there, he asked me if I had pulled over the ladder. I told him no, this 55-year old woman climbed up in the trees and held on to branches as I reached out and plucked ivy off the tree with the other hand. Some of the ivy stems were at least an inch thick and I had to use a screwdriver to force the ivy suckers off the tree. That's the first time outside of the gym that I thought wow, I'm pretty strong. Being strong really comes in handy in real life...like climbing trees and pulling off ivy.
Team event
Speaking of being strong, I have a team event (for work) on Nov. 30. At first I was super excited about it since it was my first pick of six choices. My coworkers (there are ten of us) are going up to Mt. Vernon for the day and doing the Eagle Rock Challenge Course. It's one of those corporate things to help build team trust and relationships.
It has things like walking on ropes high up in the air, a trapeze thing, and other similar activities. After I looked at some videos online I'm not so sure this is a good idea. I have a bit of a fear of high places. Not terrible, it's just not something I prefer to do. I guess I should have looked at the website and the videos prior to voting on my choice. I just hope I'm strong enough to do this. I work with mostly younger and very fit people. Most are late 20's or 30's and I'm by far the oldest and fattest person on my team.
We have to sign waivers that we won't hold the City of Mt. Vernon responsible for any injuries, and wear hard hats. It's not like I can say no, I don't want to go, then I'm not a team player and it's all about being a team player where I work. If you don't want to be on a team, well, there's the door...good luck in your job search. This isn't me in the video below, but I'll probably have a similar video after the 30th of our adventure (if I live to talk about it). Wish me luck! This is also part of why I'm upping my weight lifting time at the gym. I don't want to be the weak, 55-year old fatty that can't do this.
Quicken aficionado
I must mention my new hobby. Finances! Another thing I haven't done in 20+ years of marriage, looked at our finances. We both work, have decent jobs with decent salaries, no kids, yet there never seems to be enough money.
I purchased Quicken 2011 a week ago and have spent hours looking through everything and entering information, downloading all our bank stuff online (way cool). Yikes! I had no idea I was spending so much money on groceries. It's embarrassing. I can't even write it out here because we (I) have been spending more on food than most people probably spend on a family of six or more. I didn't know the price of anything because I don't look at prices when I shop. I know, I'm an idiot when it comes to money. But that's all changing. We have a budget! Now that I'm tracking everything in Quicken I'm much more aware of what I'm spending.
Plus all the crap I buy that I don't need. I found myself at the pharmacy yesterday picking up my asthma medicine strolling through their attached gift shop. I always buy some piece of junk when I go in there because "they have the cutest stuff". Emphasis on "stuff". I don't need any more stuff, I have plenty thank you very much. :)
Plans for the coming week
Stop eating bread and chips! I never eat these things, and I just went a little nuts with them in the house. It's like a crack addict knowing there's a bunch of crack sitting in their kitchen. Seriously, that's just foolish. If it's not in the house I won't eat it.
Yes, I know I live with another person. I know he should be allowed to have what he wants to eat, but...well, I guess there are no buts here. I should be able to resist. It's just really hard for me. He won't be doing it again if I can help it. He's always very supportive and he thinks I have things under control with food. I keep telling him I'm like an addict, but I really don't think he gets it. He never eats out of boredom or loneliness, he eats when he's hungry. What a concept.
I have real plans to track my food every single day. Even on Thanksgiving day. Stay within my 1400 calorie limit. Even on Thanksgiving Day. Tracking really helps.
Continue with the exercise and water. Both were great this week.
I know it's Thanksgiving week, but we're staying home and that helps. I'm in control of what's being cooked and I can cook a good, tasty, yet very healthy meal. Hopefully I won't go crazy on the healthy food...which I've been known to do.
Have a good week, and I shall be back tomorrow!
The weighin
My weighin wasn't great - 175.6. Up 0.6 pounds. This seems to be my destiny, and I don't like it one little bit. I'm super perfect on plan for two days and then totally blow it the next day. Wash, rinse and repeat.
What went wrong
Thursday it was a loaf of my most favorite bread. It's store bought, but perfect bread. Dave's Killer Seed Bread from Portland, OR. I love this stuff. It's very healthy, all organic and full of good stuff...but it's high in calories when you eat several slices with light Smart Balance and a drizzle of honey. I didn't eat the entire loaf, but I made a good dent in it. I don't buy it because I know I'm weak when it comes to bread. My husband (darn him anyway) brought it home from Costco. Same with the best tortilla chips I've ever tasted (the kind they serve in Mexican restaurants), another bad day. He's now on restriction, he has to buy from a list. If it's not on the list, he can't buy it. New rule (that he probably won't follow, but a girl can try).
What went right
To add insult to my gain is that I worked out like a maniac last week. I've started a new routine where I do ten minutes of warmup on the Stairmaster, then my weights for an hour and finish with an intense 20 minutes on the StairMaster. Since I detest cardio, this really works for me. It seems like that 10 minute hard warmup gets my heart rate up and then during weight lifting it stays up high. I also seem stronger when it comes to lifting by keeping my cardio at the end, like all the books recommend and I've been ignoring for years. My workouts are now a full hour and 35 minutes. Of course some of that is wiping down the StairMaster twice and walking to different areas of the gym. I figure a good hour and 20 minutes is solid exercise time.
I've also been forcing myself to really do the lower body strength exercises every other day (alternating with upper body). I hate the lower body strength training almost as much as the cardio (not quite, I don't hate anything like I hate cardio).
On the days I didn't eat bread or tortilla chips I actually tracked all my calories, four out of seven days. Not bad but the bread and tortilla chip days put me way over my calories.
Yard Work - Me!
I did yard work last weekend. Yes, me with a rake in hand. Probably the first time in ten years I've actually worked in the yard (maybe 20 years). We have the world's largest Maple tree in our backyard. It's actually eight trees that grew up out of one spot. Imagine the leaves from eight gigantic maple trees. You couldn't even see the lawn beneath the leaves. I raked for three hours. My husband and I switched chores last weekend. He went to Costco and grocery shopping (hence the two loaves of bread and two giant bags of tortilla chips). I chose the yard work because I wanted to be outside.
The coolest thing was when I discovered the ivy had climbed about 20 feet up the trees. Now that's not the cool part, ivy on trees is very bad since it kills them. What was cool was me climbing up the trees and pulling off the ivy. I'm a lot stronger than I thought (thank you 20 and 25-pound dumbbells).
When my husband saw all the ivy off the trees he asked me how on earth I got up there, he asked me if I had pulled over the ladder. I told him no, this 55-year old woman climbed up in the trees and held on to branches as I reached out and plucked ivy off the tree with the other hand. Some of the ivy stems were at least an inch thick and I had to use a screwdriver to force the ivy suckers off the tree. That's the first time outside of the gym that I thought wow, I'm pretty strong. Being strong really comes in handy in real life...like climbing trees and pulling off ivy.
Team event
Speaking of being strong, I have a team event (for work) on Nov. 30. At first I was super excited about it since it was my first pick of six choices. My coworkers (there are ten of us) are going up to Mt. Vernon for the day and doing the Eagle Rock Challenge Course. It's one of those corporate things to help build team trust and relationships.
It has things like walking on ropes high up in the air, a trapeze thing, and other similar activities. After I looked at some videos online I'm not so sure this is a good idea. I have a bit of a fear of high places. Not terrible, it's just not something I prefer to do. I guess I should have looked at the website and the videos prior to voting on my choice. I just hope I'm strong enough to do this. I work with mostly younger and very fit people. Most are late 20's or 30's and I'm by far the oldest and fattest person on my team.
We have to sign waivers that we won't hold the City of Mt. Vernon responsible for any injuries, and wear hard hats. It's not like I can say no, I don't want to go, then I'm not a team player and it's all about being a team player where I work. If you don't want to be on a team, well, there's the door...good luck in your job search. This isn't me in the video below, but I'll probably have a similar video after the 30th of our adventure (if I live to talk about it). Wish me luck! This is also part of why I'm upping my weight lifting time at the gym. I don't want to be the weak, 55-year old fatty that can't do this.
Quicken aficionado
I must mention my new hobby. Finances! Another thing I haven't done in 20+ years of marriage, looked at our finances. We both work, have decent jobs with decent salaries, no kids, yet there never seems to be enough money.
I purchased Quicken 2011 a week ago and have spent hours looking through everything and entering information, downloading all our bank stuff online (way cool). Yikes! I had no idea I was spending so much money on groceries. It's embarrassing. I can't even write it out here because we (I) have been spending more on food than most people probably spend on a family of six or more. I didn't know the price of anything because I don't look at prices when I shop. I know, I'm an idiot when it comes to money. But that's all changing. We have a budget! Now that I'm tracking everything in Quicken I'm much more aware of what I'm spending.
Plus all the crap I buy that I don't need. I found myself at the pharmacy yesterday picking up my asthma medicine strolling through their attached gift shop. I always buy some piece of junk when I go in there because "they have the cutest stuff". Emphasis on "stuff". I don't need any more stuff, I have plenty thank you very much. :)
Plans for the coming week
Stop eating bread and chips! I never eat these things, and I just went a little nuts with them in the house. It's like a crack addict knowing there's a bunch of crack sitting in their kitchen. Seriously, that's just foolish. If it's not in the house I won't eat it.
Yes, I know I live with another person. I know he should be allowed to have what he wants to eat, but...well, I guess there are no buts here. I should be able to resist. It's just really hard for me. He won't be doing it again if I can help it. He's always very supportive and he thinks I have things under control with food. I keep telling him I'm like an addict, but I really don't think he gets it. He never eats out of boredom or loneliness, he eats when he's hungry. What a concept.
I have real plans to track my food every single day. Even on Thanksgiving day. Stay within my 1400 calorie limit. Even on Thanksgiving Day. Tracking really helps.
Continue with the exercise and water. Both were great this week.
I know it's Thanksgiving week, but we're staying home and that helps. I'm in control of what's being cooked and I can cook a good, tasty, yet very healthy meal. Hopefully I won't go crazy on the healthy food...which I've been known to do.
Have a good week, and I shall be back tomorrow!
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