07/26/2008 15:20
My Profile
- Name: txlass
- City: Anywhere
- State: TX
- Country: US
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My Weight Loss
| Height: | |
| Start weight: | 278.50lb |
| Current weight: | 229.00lb |
| Goal weight: | 140.00lb |
| Lost to date: | 49.50lb |
| Remaining: | 89.00lb |
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07/25/2008 17:41
4 Keys To A Smart Nutrion Plan
With over 2 decades worth of being on a diet I have learned a LOT! I love to read about different strategies and I am always searching for that morsel of information that will help me with my journey of losing this weight. Today I read another article and loved it. It kind of goes along with the WW core plan and clean eating.
4 Keys To A Smart Nutrition Plan
D.I.E.T.
-- By Mike Kramer, Staff Writer
Think of the word "diet," and what’s the first thing that comes to mind? Visions of joyless eating, piles of pale lettuce, bored taste buds, more pale lettuce, meals that would starve a mouse, and mounds of food labeled "Off Limits" and locked away, never to be tasted again. Oh, and lettuce. In other words:
Don’t
Imagine
Eating
This
Imagine
Eating
This
Boooring! Deprivation diets, fad diets and taboo-food diets send the wrong message. Your body is not an enemy that needs to be beaten and starved into submission. Building healthy habits can – and should – be fun! This is a positive thing you’re doing, making yourself healthy and happy at the same time.
Food was created for a reason. Each food has specific benefits and potential drawbacks. Even chocolate, in certain forms, is said to protect against high blood pressure and heart disease. On the other hand, if you eat nothing but grapefruits, you'll be loading up on certain vitamins, but missing out on a lot of other very important nutrients. The key is balance. Too much of anything can hurt. But not enough of everything can hurt even more.
How far do you think your car would go on watered down gas or without any oil? About 20 miles, probably. You’re no different. Deprive your body of what it needs and it’ll break down. The secret is to be conscious of the grades of "oil" and "gas" that you use. Some are more powerful than others, and help you run longer on less fuel.
Food was created for a reason. Each food has specific benefits and potential drawbacks. Even chocolate, in certain forms, is said to protect against high blood pressure and heart disease. On the other hand, if you eat nothing but grapefruits, you'll be loading up on certain vitamins, but missing out on a lot of other very important nutrients. The key is balance. Too much of anything can hurt. But not enough of everything can hurt even more.
How far do you think your car would go on watered down gas or without any oil? About 20 miles, probably. You’re no different. Deprive your body of what it needs and it’ll break down. The secret is to be conscious of the grades of "oil" and "gas" that you use. Some are more powerful than others, and help you run longer on less fuel.
To fuel your body for optimal performance while losing weight, SparkPeople strongly suggests 4 strategies to use when starting a weight loss program:
- Control your food portions. Who really needs "Biggie" anything? Use our easy guide to portion control.
- Make smart substitutions. Why not try mustard (11 calories) instead of mayonnaise (99 calories) on that deli sandwich? Who knows, you might even like it better. Compare calories in your favorite foods using this handy chart, and learn more ways to cut calories without deprivation.
- Focus on "power foods." High protein, high fiber, healthy fats and good carbs give you the most punch for your lunch. Here are over 100 foods that fit the bill.
- Watch your eating habits. Mindless munching, emotional binging, and twice-a-day trough feedings are sneaky habits that steal momentum and leave pounds. Overcome emotional eating with our 10-step action plan.
07/25/2008 16:14
Happy Friday!
I am on a roll with these H.Q.D.'s! I think it must be TOM looming and that's why I had the sudden onset of tears....I was feeling a bit irritable today but I am better. Work was great. Went to the gym again with teacher girl. We did cardio for an hour. It's so much easier to be held accountable for exercise when you have a buddy. Hopefully we can keep this up when school starts back up. Everything is coming right along. I will be glad to see the scales get back down to my pre-cruise weight though ( even if I am not focusing on the numbers). I don't have a lot planned for the weekend. I need to write my gov paper. I run tomorrow at 7am. I need to go grocery shopping. Do some laundry. That's really about it.
I hope everyone has a wonderful Friday!
XO,
A
07/24/2008 17:07
Just curious ...
If anyone has experienced this before. If you have let me know! I went to the gym today and did 40 minutes of cardio elliptical/bike. I would have gone longer but I was just really worn out. So I went outside got in my car and I sat there for a minute to make sure I had everything. Then all of the sudden big tears started to well up in my eyes. I was going to cry! I scrunched up my face as if I was getting ready to let the flood gates loose and for about 10 seconds I was all weepy and then it passed. It was the weirdest thing. They were happy tears though, I wasn't feeling sad or anything. Am I weird or what?
XO,
A
07/24/2008 09:20
Consistency REALLY is the key the success!
215 today! I am so glad. Feeling great today. I slept really well last night. That's always a good thing. I need to make sure I get to the gym today. I don't want to lose my H.Q.D. momentum. Consistency is key!
I wanted to share an article I read this morning:
3 Simple Ways to Build Consistency
Because Consistency is the Key to Success!
-- By Dean Anderson, Fitness & Behavior Expert
You don’t have to be an expert to figure out that consistency is pretty essential to successfully change your life, your health, and your weight. But it’s also pretty clear that building a consistent routine of regular exercise and healthy eating is not an easy thing to do.
You start off the day with the best intentions—to exercise, track all your food, and make healthy choices. But then life happens. One of the kids is sick, the babysitter is late, the snowplow blocked your driveway, the boss asks you to work overtime, or any one of a hundred other surprises that can really wreck your day. Before you know it, your plan is in trouble and your prospects for "sticking to it" aren’t looking very good. In fact, things are probably going to get worse as the day goes on. By the end of the day, you have no energy left for exercise, and the task of preparing a healthy meal feels like a big burden when what you really want is a break. Something has to give.
More often than not, "what gives" is your plan to exercise and eat right. When it’s hard to do everything, the things most likely to go undone are those that don’t affect or involve anyone but you—especially if those things aren’t exactly your favorite things to do anyway
You start off the day with the best intentions—to exercise, track all your food, and make healthy choices. But then life happens. One of the kids is sick, the babysitter is late, the snowplow blocked your driveway, the boss asks you to work overtime, or any one of a hundred other surprises that can really wreck your day. Before you know it, your plan is in trouble and your prospects for "sticking to it" aren’t looking very good. In fact, things are probably going to get worse as the day goes on. By the end of the day, you have no energy left for exercise, and the task of preparing a healthy meal feels like a big burden when what you really want is a break. Something has to give.
More often than not, "what gives" is your plan to exercise and eat right. When it’s hard to do everything, the things most likely to go undone are those that don’t affect or involve anyone but you—especially if those things aren’t exactly your favorite things to do anyway
So how do you change this pattern? With the three rules for building consistency.
These three simple rules, when followed faithfully, will make it easier for you to be consistent with your healthy lifestyle habits—even on the toughest days.
Rule #1: Never tell yourself “I’m not motivated.”
That’s not the real problem, unless you really don’t want to lose weight or live a healthy lifestyle. As long as you do want these things, you have all the motivation you need.
It may be true that sometimes you don’t want to exercise, or that you really want to stop and get fast food rather than cooking dinner. That’s understandable, but it doesn’t mean you’re not motivated. It just means that you want two different and opposing things, and you have to make a decision. Telling yourself that you lack motivation is just a way of denying that you really do have a choice. It makes the problem seem mysterious and out of your control, and it makes you feel less powerful than you really are, because you lack something (the motivation) you need. Not true!
In the long run you’ll do better if you acknowledge that the choice is yours to make. You can choose either option, without making excuses or inventing a theory like “lack of motivation” to justify it. Then, pay attention to how you feel about the choice you made, and decide whether that is how you want to feel most of the time.
These three simple rules, when followed faithfully, will make it easier for you to be consistent with your healthy lifestyle habits—even on the toughest days.
Rule #1: Never tell yourself “I’m not motivated.”
That’s not the real problem, unless you really don’t want to lose weight or live a healthy lifestyle. As long as you do want these things, you have all the motivation you need.
It may be true that sometimes you don’t want to exercise, or that you really want to stop and get fast food rather than cooking dinner. That’s understandable, but it doesn’t mean you’re not motivated. It just means that you want two different and opposing things, and you have to make a decision. Telling yourself that you lack motivation is just a way of denying that you really do have a choice. It makes the problem seem mysterious and out of your control, and it makes you feel less powerful than you really are, because you lack something (the motivation) you need. Not true!
In the long run you’ll do better if you acknowledge that the choice is yours to make. You can choose either option, without making excuses or inventing a theory like “lack of motivation” to justify it. Then, pay attention to how you feel about the choice you made, and decide whether that is how you want to feel most of the time.
Being consistent does not mean being perfect. (There are going to be days when you decide to do something other than stick to your exercise and diet routine, and that’s fine.) But becoming consistent does mean giving yourself the power to choose.
Rule #2: Build momentum one step at a time.
It’s never easy to change old habits or start new routines. Studies show that it takes anywhere from 21 to 40 days to really turn a new behavior into a persistent habit. And during that time, you’re going to have to work at it pretty diligently—even when you don’t feel like it.
The key to long term consistency is building momentum. The hardest part is always getting things started. But once you’re moving, staying in motion and picking up speed becomes a lot easier. There are a lot of ways you can gradually build momentum during those first few weeks. Here are some examples:
Rule #2: Build momentum one step at a time.
It’s never easy to change old habits or start new routines. Studies show that it takes anywhere from 21 to 40 days to really turn a new behavior into a persistent habit. And during that time, you’re going to have to work at it pretty diligently—even when you don’t feel like it.
The key to long term consistency is building momentum. The hardest part is always getting things started. But once you’re moving, staying in motion and picking up speed becomes a lot easier. There are a lot of ways you can gradually build momentum during those first few weeks. Here are some examples:
- Start with something that’s pretty easy to manage and build up from there. Set a goal of one 10-minute exercise session per week. Then increase it to two 10-minute sessions. Gradually add minutes to each workout (and eventually add one or more additional workouts to your week), until you're exercising as long and as frequently as you should in order to reach your goals. The simple act of setting aside some time for exercise every day, no matter how little, and sticking to it is enough to start building the habit.
- Find an accountability buddy—someone who knows about your plan and is willing to give you a push when you feel like slacking off.
- Employ an excuse buster. Find a friend, family member, or SparkPeople member whose judgment and opinion you respect. Each time you find yourself thinking about skipping an exercise session or blowing your meal plan, write down the reason for your choice. Share this reason with your excuse buster and get her honest opinion about whether the reason for your choice is reasonable or just an excuse. You’ll probably find that this makes it a lot harder for you to believe your own rationalizations.
Rule #3: Always have a plan B.
Because life is unpredictable and complicated, you need to have plan B ready—even before you actually need it. Plan B is an alternative way to stay consistent with your goals when your regular routine (or something else) doesn’t work out as planned. Obviously, you can’t foresee every single problem that might come up. But most of the time, the things that get in your way are things that happen fairly often—like kids getting sick, extra hours at work, or days when you just don’t feel very energetic. Those surprises won't throw you off track if you plan ahead. For example, have a friend or family member lined up to stay with your kids so you can make it to the gym; stock your freezer with some healthy meals when you're short on time; stash your exercise clothes at the office for a quick workout when you can't get away.
Put a little time into identifying the most common problems that disrupt your healthy routine, and plan (in advance) what you can do to handle these problems without sacrificing your diet and exercise routine. Then all you’ll have to do is put your plan B into action.
Following these three simple rules will help you overcome some common obstacles while building the momentum you need to stay consistent. At the very least, you’ll be able to take all those lemons that life hands you, and make some good (and diet-friendly) lemonade out of them.
Because life is unpredictable and complicated, you need to have plan B ready—even before you actually need it. Plan B is an alternative way to stay consistent with your goals when your regular routine (or something else) doesn’t work out as planned. Obviously, you can’t foresee every single problem that might come up. But most of the time, the things that get in your way are things that happen fairly often—like kids getting sick, extra hours at work, or days when you just don’t feel very energetic. Those surprises won't throw you off track if you plan ahead. For example, have a friend or family member lined up to stay with your kids so you can make it to the gym; stock your freezer with some healthy meals when you're short on time; stash your exercise clothes at the office for a quick workout when you can't get away.
Put a little time into identifying the most common problems that disrupt your healthy routine, and plan (in advance) what you can do to handle these problems without sacrificing your diet and exercise routine. Then all you’ll have to do is put your plan B into action.
Following these three simple rules will help you overcome some common obstacles while building the momentum you need to stay consistent. At the very least, you’ll be able to take all those lemons that life hands you, and make some good (and diet-friendly) lemonade out of them.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Have a wonderfully CONSISTENT day!!!
XO,
A
07/23/2008 23:13
Wednesday Waffle On
Brilliant, Brilliant Day! I am talking a big H.Q.D.!!!! Work couldn't have been better. Well it it would have been better if I wasn't there. It was so nice to wake up and have fresh coffee brewed, my snacks and lunch prepared, and gym bag ready to go!
I went straight to the gym after work. The girl I met up with was super nice. We will call her teacher girl. She teaches spanish at a local private school. We just did cardio today. Since I had my run tonight I didn't want to over exert my legs. I burned 846 calories there and then the run tonight I burned 411 calories. I shouldn't have worked myself so hard at the gym but hey at least went to the run. We worked on hills...OMG I was dying....D-Y-I-N-G. But I pushed through we did a total of 3.5 miles. Its really great b/c at the end everyone (those that finished before you) cheers you on.
My eating has been on par!!! Oddly enough, I haven't had a headache since Monday!!!!! I think its because I am not eating so much processed stuff. I seriously feel awesome! Just a run down on what I have ate today:
Brekkie -- Oatmeal with Morningstar patty
Snack -- Big bowl of mixed berries.
Lunch -- Miso soup with a sheet of nori, raw yellow peppers and cucumbers with hummus and raw pumpkin seeds
Snack -- Rice Milk, Banana and Peach smoothie
Dinnner -- Shredded chicken breast sandwich and V-8 with latte bar
Post run -- South Beach Bar
Not alot planned tomorrow, gym, school work, and domestic duties
Have a wonderful night!
XO,
A
07/23/2008 10:24
H.Q.D.'s. and Teenagers
Had a great day yesterday. There were a few times that I really craved something sweet. Instead I headed for my freezer and got a WW GIANT Latte Bar. They are only one point for all you WWer's out there and soooooo good. I didn't make it to the gym but I did mow the yard. That's got to burn of some calories right? It was at least 99 degrees and I know I worked up a good sweat.So that was my activity for yesterday.
I think my scale is playing tricks on me. When I weighed this morning it said 218.5? Not sure what happened there. I will just go with it and by Sunday we will see what it says. I know I am doing everything right! I've had 3 H.Q.D's in a row. woohooo
Today I don't have a lot planned. I am going straight from work to the gym. But its a new gym. I found a new workout buddy who lives local and we are going to try out a local rec center...its $20 a year, you can't beat that. So I am excited. I don't mind working out on my own or doing stuff on my own but I sure do like the company!
A small change makes all the difference. Last night I decided that I need to start doing today what can be done tomorrow. I got the coffee ready for tomorrow and set the timer. I packed my lunch and my snacks while I am at work. I packed my gym bag and laid out my clothes for work. Just these small things made my morning flow so much easier.
Peter has decided to do my August race with me!!! I am sooooo happy that he is. I mean really happy. It makes my heart smile. I love being able to do stuff with him other than sitting across a restaurant table or sitting in the theater. I think couples should be active together it helps to build up the relationship in a way that just hanging out at home or the mall doesn't.
My youngest bonus son has his orientation today. He was hired on where his brother works at a local office supply store. I have noticed he is getting the 16 year old attitude...I told Peter I knew it was coming. I spend a lot more time with the boys than he does and I could just tell that there were some "changes" taking place. Peter has made some comments about Dan never being around and how he doesn't like to help him in the garage anymore. Then yesterday at lunch Peter called and asked Dan to mow the yard... well Dan just say his but on the couch ALL day and watched tv... This grates on my nerves. Peter has been asking him for at least a week to mow it. Well when he got home from work of course it wasn't done. I told Peter you just wait, they (Dan and Steven) are going to want to go out and they know they can't go anywhere or do anything until the chores are done. Sure enough... Steven gets his keys. I quickly stick my head around the corner and say hey are your chores done? Steven's reply was no. And I said Dan your dad asked you to mow the yard and you guys aren't leaving until EVERYTHING is done...Dan looked at me with the straightest face and said I am not mowing the yard. I said yes you are your dad asked you to and you are going to mow it. Then by that time Peter's ears perked up and all hell broke lose. So anyway, Steven did his chores and me and Peter did the yard work. The thing is now Dan has to pick up the dog poo. He HATES picking up the dog poo. I mean really hates it... he gags! My point is that I do believe its only going to get worse.. I will be so glad when they "grow out of this".
I leave you with some quotes regarding teenagers... my how true they are. And for anyone out there that has teenagers and advice or wisdom is greatly appreciated
Adolescence is perhaps nature's way of preparing parents to welcome the empty nest. ~Karen Savage and Patricia Adams, The Good Stepmother
The young always have the same problem - how to rebel and conform at the same time. They have now solved this by defying their parents and copying one another. ~Quentin Crisp
There is nothing wrong with today's teenager that twenty years won't cure. ~Author Unknown
Small children disturb your sleep, big children your life. ~Yiddish Proverb
07/22/2008 10:51
Morning all!
Much to my surprise when I weighed this morning... 213!!! I was so relieved. When I weighed Sunday morning... I was in the 220's! Gotta love the water weight!
Tried a new food today for breakfast today. Quinoa (keenwa). Interesting tasting. I added some sugar free strawberry jam to it and it helped. So this You are what you eat plan is a little too much for me to follow it exactly. Dr. M has some GREAT recipes and a wonderful plan and guidlines but I am going to have to modify it. I tried to drink the dandelion tea this morning and I just couldn't hack it. Acutally it tasted a bit like black coffee. In the mean time I am just going to follow it the best I can and go from there.
Not a lot planned today. I need to go to the gym and work on school stuff.
Have a wonderful day!
XO,
A
P.S.Has anyone ever done/ or know much about the Core Plan from WW? If you have or do I would love to hear your comments and thoughts on it.
07/21/2008 23:17
P.S. Proof I got outside!
Pics from my walk tonight
07/21/2008 23:01
Here's to the berries... you have made my day.
I finally made it to the grocery store today! Actually, I made it to 2! One of them was a new store called Spro*uts. Its like a farmers market. I stocked up on so many veggies. I also found the mung and azuki beans I have been looking for AND quiona and raw pumpkin seeds. Then I went to Tar*get and did my usual grocery shopping. I picked up strawberries, blueberries and raspberries. When I got home I made a mixed berry bowl for my snack with some pumpkin seeds. There is something about fresh produce that just gets me going. I have always strayed from buy blueberries and raspberries because of the cost, today that changed. I am worth the cost. My fridge looks AWESOME! I am going to attempt to go with the 7 day plan Dr. McKeith suggests in her book (yes Alexiastar you were right). However there were some ingredients I have yet to find. But I am going to follow it as closely as I can.
I didn't make it to the gym today. I did get my bum outside for a 2.5 mile walk. I tried to run but with my dog it was proving difficult. Anyway... its late and I am off too bed.
Night Night
XO,
A