Journey2Fine

Back Online

Saturday, December 2, 2006 22:07:07

Although I have not been on-line lately, my friend, Bringingbacksexy has been keeping me up to date on the "goings ons." My friend, Highschoofine has since joined. I've read that blogging helps you to lose the weight and that may be true but it's not the blogging alone. It's the friendships, for me, that create that much needed accountability. I am lucky enough to have two of the greatest friends in the universe. They are so positive and encouraging. (I don't think it's a coincidence that the first letter of our names ascend in order.) So far bringingbacksexy is leading the pack with total weight loss of 22 pounds. This so significant because she hasn't gone past 20 before. Highschool fine has successfully completed a 13.1 mile half marathon. How cool is that!???!!!! I am so proud of them both. I believe that great things will continue to emerge from our little group. I can't wait to see what's next! Now that I'm back from recovering from surgery (I continued to lose while I was out, btw.) I should be writing more often! Shout out to Hey Alexia!!! You look good girl!!!!

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Great Protein Shake Tips and Tricks

Friday, December 1, 2006 23:06:22

From Stella's Kitchen

We've all got our own quirky taste and texture preferences, even for simple protein shakes. Here are a few techniques you may find useful in preparing your next protein shake.

If your protein shake is:

Too Thin:

Try adding a few ice cubes, frozen fruit, or a tablespoon of sugar-free instant pudding mix to thicken it.

Too Thick:

Some protein mixes have guar gum or other artificial thickeners in them. Instead of throwing them out, you can make shakes using only half the packet, mixing in a regular whey protein to cover the protein gap.

Is Not Creamy Enough:

Try using a tablespoon of sugar-free pudding if you make your shakes with water or milk. If you use milk, you can try using milk with higher fat content (1 or 2% instead of skim) or just use a tablespoon of dry, sugar-free instant pudding mix.

Not "Foamy" Or Frothy Enough:

Extend the "whip" time in the blender to "fluff" the shake.

Won't dissolve:

Solubility problems usually have to do with the particular brand of protein that you buy. Your best option is to first blend your liquid and ice and slowly add the protein to the blender. Look for an "instantized" protein that blends with a few shakes to avoid the problem all together.

Is Not Sweet Enough:

Add a packet or two of Splenda or a small piece of banana. Fructose (fruit sugar) is 70% sweeter than sucrose (table sugar) so even just a small piece of banana or other fruit go a long way in providing sweetness.

Has a Weak Vanilla Flavor:

A Â½ tsp of imitation vanilla flavor or Â¼ tsp vanilla extract will enhance the vanilla flavor without adding calories. Alternatively, you could add a tablespoon of sugar-free instant vanilla pudding for just 13 calories.

Has a Weak Chocolate Flavor:

A teaspoon of real cocoa powder will give you a nice chocolate flavor without adding the sugar that comes with using chocolate syrup. This is a great idea for those on tighter budgets that can only purchase one flavor of protein at a time because you can add cocoa to vanilla protein and make a chocolate flavor.

Protein Sticks To Blender Glass:

Always add the liquid to your blender or shaker first. When blending thicker shakes, try pouring the protein into the blender as it whirls or lightly pushing the powder down with a spoon to ensure it mixes.

Is "To Go":

To cut down on dishes and make a handy "to go" shake, you may be able to use a pint or quart Mason jar in place of your blender pitcher. Simply remove the blending attachment from the pitcher; if it twists onto the jar (like a cap) it will work. Put your drink ingredients into the jar, twist on the blending assembly, turn the jar top-down onto the blender and hit the switch.

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H2O

Friday, December 1, 2006 23:06:21

I so underestimated the power of water. Working out six mornings a week with three additional evening weight lifting classes, eating less and no water don't mix. For a couple of days now, I'm wondering why I'm soooo drained, why I'm falling asleep on the way to work and back. It's ashame. I don't really have to drink anything throughout the day. It's awful but it explains why I have trouble with so many "regular" bodily functions, if you know what I mean. I'm dehydrated. My new goal now is to drink at least 64 ounces of water per day. I know with working out as much as I do that I probably need more but Zero ounces to 64 is a good start. I feel sorry for my poor insides.

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Choices

Friday, December 1, 2006 23:05:22

Today is the make or break day. Usually after about four or five weeks my weight loss efforts take a serious nose-dive. Today, I realize, is the day I either say "Ok, I'm not falling off this time!" or the day I stuff an entire box of Girl Scout cookies like I'm Cookie Monster. Well, Ladies, this time I choose health. I choose energy. I choose not only a size 8 but confidence in my body - in that it is capable of so much more than I ask of it. I choose life. I choose the enjoyment of my life and not to wallow in self-pity or to drown my fears in a bowl of chocolate pudding. Today, I realize that the only thing in my way is me. I realize, in some odd way, I'm afraid of actually having lost the weight. I can't explain it right now. It's just what I'm feeling at the moment. I'm happy, more than happy, because this is big. This moment. Now waking up at 4AM, walking out of the warm house into 19 degrees of freezing cold to go to the gym seems more like a pleasure and less like a chore.

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Great Fish Recipe

Saturday, December 2, 2006 00:03:06

Fish Pockets - Oxygen #76

INGREDIENTS:

• 1 small tomato, sliced
• 1 small onion, sliced
• 12 oz white fish
• 1 small zucchini cut into 1/4-inch cubes
• 1/4 cup white cooking wine
• Mrs. Dash lemon pepper
• 1 lemon

INSTRUCTIONS:

Preheat oven to 375. Fold two sheets of foil into pockets, turning up the sides so it doesn’t leak. Divide all ingredients in half and layer tomato slices, onion slices, fish and zucchini cubes, in that order. Pour the white wine over layers, then sprinkle with Mrs. Dash. Squeeze lemon juice over top. Close foil, place pockets on a shallow baking pan and bake for 20 minutes or until fish flakes easily with a fork and zucchini is tender.

NUTRITIONAL VALUE:

Calories: 351.9
Fat: 13 g
Protein: 43 g
Carbs: 13.3 g

Makes 2 Servings

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I'm a Survivor...WHAT!!!

Saturday, December 2, 2006 00:03:06

Fellow extrapounders!!!! I successfully survived the fried fish, fried tomatoes and baked beans last night!!! Oh and it smelled sooooo good!!! I realized that all the people around me taking part in this fattening feast were overweight with health issues and that's just not how I want to be. I had a yummy turkey sandwich and strawberries. It wasn't red snapper fried in zataran's fish fry but it was within in my calorie limit and pretty healthy. Yes, this is a proud day. A day I can tell my children about when I'm older and they can't keep up with me on a five mile run - all because I didn't have the fried fish. You all have a wonderful Saturday and I hope this inspires you to stay focused and have fun doing it.

Oh...I almost forgot. My goal for February is 7 pounds. What's yours?

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Ladies Love Cool James!!!!! and homecomings!

Thursday, November 30, 2006 21:01:23

Yes. LL Cool J. Oh my GOSH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Ladies. Ladies. Ladies. I don't have to say that he's fine. I really don't have to say much about him. It's understood. My friend and I, saw LL's new workout book in Borders. His topless glistening muscle ripped body graced the cover and as we quickly snatched the book from the shelf we thought, "Maybe we should get this book for our husbands. " HMMMMM....lol.

Anyhoo, I had to get that out. My body has finally come out of the shock of not eating so much food. I realize that I was eating WAY too much. That's my issue......not pushing away from the table and eating when I'm not hungry. Eating six times per day really has increased my metabolism. I'm sure drinking green tea has helped also. Oh and I didn't realize how big of a role stress actually plays in what and when I eat. AND 3 o'clock. What's with 3 o'clock? Everyday at 3 I have GOT to eat something sweet. Does anyone else get hungry around 3???? I'm loving the challenge of our workouts and although she is going to HURT us, I will be glad when my friend, currently serving in Iraq, comes back. We've truly committed this time but she has always been our rock as far as motivation is concerned. I won't say that during our workouts I didn't want to say terrible curse words to her but I secretly looked forward to them. She comes home in April. Everyone pray for her please. Until next time.....always take the road less traveled.

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Great article on walking from Chiwalking.com

Thursday, November 30, 2006 21:00:09

5 Key Elements of Good Walking Form Regular exercise is good for us. Exercise keeps us healthy, helps us lose weight, it can even help us live longer. Of all the forms of exercise there are, none is more popular than walking. And with good reason: stride for stride, fitness experts agree that walking provides the most health and longevity benefits. There are many reasons for this. Walking is low-impact. If we walk with proper form, we can eventually walk for long periods, which is even better for our metabolism and our cardiovascular system. Walking can be done anywhere, even indoors in a shopping mall or airport. Walking can be a great social activity where friends can get fit together. Walking is cost-effective. You don't need a gym membership or fancy equipment, just a good pair of walking shoes. It is with good reason that nearly 80 million Americans consider themselves walkers, and this number is growing each year.

Despite this explosion, there is very little instruction available on how to walk properly. Take a few minutes to observe people walking down the street or on your neighborhood path. You'll probably see that many people walk with poor form, leading with their hips and using all leg strength or with slumped shoulders and looking at the ground, all of which can result in sore backs, hips, hamstrings, and knees. More and more people are signing up for walking events, like marathons or 3-day charity walks, but are daunted by the distance and the potential for pain and injury the training and event may hold. (There is even a TV commercial showing tired and worn out event walkers - on Day 2!)

Most of the time, we don't even realize we might need help walking - after all we've been doing it nearly all our lives! And to a point, we may be right, but only to a point. When a child first learns to walk, she has to be balanced just right, because her muscles are not very strong yet and can't support her weight. So she pulls herself up next to the sofa and teeters there, getting aligned and getting her balance, and then, while all the adults in the room hold their breath, tentatively takes a step, and then another. If she gets out of balance, she falls, so she learns to keep the top half of her body lined up over her legs. She never moves her foot first, instead she leans with her body and her foot follows.

At one time, we all knew how to walk with excellent form, but before very long we lose that form, and our bodies become misaligned and imbalanced, our joints stiff. But there is hope, because ChiWalking has created a 5 step process to learn to walk with excellent form that will not only give you the opportunity to get physically fit, but also teach you how this physical activity can have a profound and positive effect on your mental and emotional well-being. We call these the 5 Mindful Steps, because this is more than a walking technique but a complete approach to walking that involves both your mind and your body.

The 5 Mindful Steps

1.) Get Aligned: Your form is totally dependent upon your posture. The efficiency of your walking form is directly proportional to the quality of your posture. What is good posture?
According to ChiWalking, good posture that your body weight is supported by your bones ligaments and tendons, and that the imaginary dots at your ankle, hip and shoulder are all connected in a straight line. When those dots are out of alignment, even slightly, your muscles need to do the work of holding you upright.
A principle of T'ai Chi that we have brought into ChiWalking is called Needle and Cotton. The needle represents the thin straight line of strength running vertically up through the body along the spine. You gather your energy to your center while letting go of tension in your extremities, your arms and legs, so they can be can be soft and fluid, like cotton, as you initiate all movement from that center line of strength.
In ChiWalking we begin by aligning our posture, making sure our spine is long and tall and straight. Make a practice of maintaining the best posture possible in all your activities, not just walking, to give your muscles a break and your brain a breath of fresh air. And when you are walking, make sure that arms, legs, and feet are all lined up and headed in the same direction as you are, so that your forward movement is cohesive and purposeful.
Getting aligned also refers to reviewing and evaluating your goals, making sure that the choices you are about to make are in line with what you really want to accomplish, whether for the walk of the day or in other aspects of your life. Taking a moment to get aligned physically and with your goals is an important first step in a mindful walking practice.

2.) Engage your Core: The strongest part of your body is also the one that is most involved in walking, and that is your core. Core strengthening is a very big topic in fitness circles these days and for good reason. Your core muscles are the ones that are responsible for stabilizing your pelvis in any activity, including sitting down. They hold your spine erect and balanced, and help move your legs. When your core is weak, not only is it difficult to stand or sit comfortably for any length of time, it can also make your arms and legs work much harder to walk about or perform your other activities of daily living, and that is the opposite of what the principle of Needle in Cotton says.
To engage your core from a standing position, first set your feet hip width apart and parallel, and relax your feet and soften your knees so they are not tense and locked. Then make your spine as spacious and long as you can, not by throwing your shoulders back but simply elongating your spine as though a string were attached to the crown of your head and was being pulled gently up into the sky. To engage your core by leveling your pelvis, place a hand on your belly, with your thumb at your naval and your fingers just above your pubic bone, and gently activate the pelvic muscles under your fingers so that your pelvis tilts. Don't clench up your gluteal muscles for this; use the muscles at the front of your pelvis. Imagine that your pelvis is a bowl of water; lift enough to keep the water from spilling out either the front or the back. If you are not sure which muscles to use, you'll find them easily if you laugh or cough. If you're not used to the feeling of using these muscles, don't worry. Keep practicing and you'll soon be able to feel it.
Engaging your core also refers to your sense of self, the confidence with which you face the circumstances of your life. Having a strong, yet flexible physical core can contribute to that feeling of confidence and having the willpower to face the challenges of life, both big and small. Developing your physical core strength can also help you feel centered emotionally.

3.) Create Balance: Remember our toddler taking her first steps, and how if she got out of balance she would fall down? Physical balance is essential for developing a healthy, efficient walking form, and finding balance in our lives is an important aspect of healthy living. When you are physically balanced, it takes less work to support your body weight as well as create movement. When you are out of balance, your muscles have to do more work to compensate, and you become tired more quickly. In ChiWalking, your body weight is always centered over your leading foot, so that your movement initiates from your center, and the bulk of the work is done by the core muscles, rather than your feet and legs having to reach out and pull you along. When you are physically balanced, you are not only more efficient in your walking; you are safer too, with much less potential for falling down or getting injured.
It is also important to strive for balance in the other aspects of your life. Work, family, relationships, food, money, and exercise all need to have their place; one should not crowd all the others out. This is not easy to do, but when we pay attention to each of these aspects each day and ask ourselves if what we are doing, eating or spending time on is truly in line with our goals, we have a much better chance of spending more of our time in a state of equilibrium, connected to the present and to your center.

4.) Make a Choice: Life is full of choices. We make literally thousands of them every day, from what to wear, what to eat, which tasks to tackle first at work, how we will respond to our co-workers, kids, or spouse. Little choices can make a big difference because of their cumulative nature. Take food for example. How we look or whether we carry extra pounds is not determined by one thing we eat, but rather by the accumulation of the dozens of food choices we make each day, compounded by days and weeks and months and years of those choices.
We put this step after we have got aligned, engaged our core and created balance, and this is for a reason. Many of the choices we make each day are so quick and often done unconsciously, that if we are not in an aligned, balanced state, we can end up choosing poorly. In ChiWalking, we choose to move forward in a different way than before, and that means by leading with our upper body, in balance over our stepping foot, rather than leading with our legs. We choose which direction we are going before we start, so that all our parts are moving in the same direction. Making this choice is making a commitment, to your walking, to your physical and emotional well-being, to engage in this activity mindfully and in the moment.

5.) Move Forward: Now that you are aligned, centered in your engaged core, balanced over your feet and have your destination in mind, you are ready to move forward. This is where the shoe leather meets the road, where you make that commitment to taking a walk today, to lay out a plan for a weekly walking program toward good health and fitness. Te keep moving forward, keep your posture straight, your core engaged, your upper body balanced over your lower body and your destination in mind. Moving forward sounds simply and it is, if you have mindfully completed the 4 steps before it so that your forward movement has balance, purpose and direction.
Now that you are familiar with these steps, you are ready to learn more about the technique of ChiWalking, and ready to begin your walking program. Evaluate your current situation and how your time is being used, and decide how much walking to build into your routine. Maybe 3 days a week for 20 minutes is a good starting goal. Maybe you have a friend in the neighborhood you can meet up with and explore ChiWalking together. If you have a rough patch or forget a step, don't worry; just return to step one and get aligned again, then take it from there. With ChiWalking, you'll have all the information and tools you need to create a walking program that will challenge you, relax you and invigorate you. Remember to practice these 5 mindful steps in all other aspects of your life too, and see if you find yourself much more able to cope in this fast-paced world. Comments(3)

Turning Over a New Leaf

Thursday, November 30, 2006 22:09:23

Haven't been here in a while. So get ready for a long post.

I finally got it...my groove that is. Haven't missed a workout in four weeks. I'm so excited. I know I'm going to lose the weight this time! Here's why. This morning I got up at 4 o'clock and walked out the door at 4:24. My plan was to get there early enough to get an hour in and get home before 5:45. Well, as you all know even with our best intentions there is a thing called life and she is oh so unpredictable. It was 22 degrees this morning and a thick sheet of ice covered my car. I scraped and scraped and my husband scraped and scraped and could not get this ice off. My car was running. - defrost/heat going full blast for 30 minutes. My car was still ice cold. Hubby figured my water pump must have busted. Oh my! All I'm thinking about is that I'm late for the gym. Ha Ha!! Needless to say I didn't make it to the gym. HOWEVER!!!! I did workout. Armed with a full set of weights at home and Jillian's Biggest Winner workout DVD I worked it out!! Harder than ever. JILLIAN IS CRAZY!!!! but hey I'm sore and it feels so good. I'm glad I didn't miss my workout and I took my car to the shop for repair. It was my radiator. All it needed was to be flushed out. Guess it wanted to lose weight too. LOL Y'all should really think about getting Jillian's DVD if you don't have it. It's challenging but boy what a wonderful burn!!!

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Make Me Over

Thursday, November 30, 2006 22:03:23

I sincerely believe that one of the main reasons I'm overweight is that I'm an externally positive person who internalizes negativity. Let me explain. I am so careful with the other people's feelings. (I'm sure to watch what I say during conversations on sensitive subjects. I'm naturally empathetic, always asking myself how I would feel if I were in another persons shoes.) I don't use those same nicities with myself. I analyze every decision, every word and every action I make harshly. It stresses me out to the point of fatigue. Which is why during the day my eating habits are pristine. When I get home, sugar turns to s... and I eat like there's no tomorrow.

I'm exaggerating with the "eat like no tomorrow" line. But you get the picture. After a day of "clean eating," I completely blew it on a fried fish and chips plate. I mean it was sitting on the counter for me and instead of saying "no thanks." I inhaled and didn't exhale until the last morsel of batter was down my throat. Way to munk it up the night before my weigh in.

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