Saturday, November 28, 2009
But, I never had my mind totally off what I needed to do. I didn't exercise Thursday or Friday, so I have my sneakers on and plan to do my alloted cardio before showering for whatever we're gonna do this evening. I've eaten fine today, and I'm not terribly hungry at the moment, either.
So, the holiday and Black Friday:
Thursday: I ate breakfast, cause I knew dinner would be round 4 or 5 pm, depending on the turkey's doneness. We outdid ourselves this year, as the food was especially delicious (and plentiful, of course). My contribution was an organic salad with arugula, watercress, pears, dried cranberries, blue cheese with raspberry vinaigrette and toasted pecans. I thought it was great, the blend of sweet from the fruits and dressing, earthy and peppery from the greens and pecans, and the sour-deep taste of the cheese crumbles. I also took a veggie platter with assorted raw veggies. This way, I knew I'd have lots of F/Vs to select from. Instead of making the low-fat chocolate cake and baked apples, I spazzed and got pumpkin pie and key lime pie at Whole Foods. It worked out. I had about two tablespoons worth of the insides of key lime pie (I hate the crust of those pies, graham crackers are icky to me). And that with a bit of whipped cream did me fine, along with a couple bites of dark Belgian chocolate (60% mini bites, not truffles).
Later that evening, at home from my family's gathering, I got peckish. In order not to totally go into food depravity, I heated up some lentil soup, had a pear, called it a night.
The scale was fine the next day, other than a little salt uptick. Salt has continued to bedevil me, so I have not returned to 266 (I'm at 268 and change). I have been in stasis, not losing, but the salt regain hasn't left cause I've indulged in the salties. My bad.
It's still thrilling to see me in the 60's, but I"m really ready to move on, here, peops!
Black Friday: I had a beef craving (again, what up with dat), so we went to Chipotle. I had part of the Barbacoa Bowl (I asked for very little rice and extra beans to give me fiber-fill-me-up) and had the guac for the good fats and flavor. Hubby let me have one of his beef tacos. That satisfied my beef craving, so I had a very light dinner of leftover turkey breast in light gravy with some organic whole cranberry sauce and sweet potatoes and fruit (papaya, orange).
Today, I've only had one meal--egg white garlic-tomato omelette with Ezequiel toast and St. Dalfour four fruits jam, Trop 50 orange juice lite, coffee.
I have noticed that when I have several 400 to 500 calorie meals in a row, my appetite is a bit quieter. When I have a a couple big meals in a row, my appetite readjusts upward. This makes me want to not binge, I can tell you. I like that I'm feeling calmer in terms of appetite, and I am so afraid to set up a binge by having a huge blow-out.
Anyway, I haven't lost this past week, I have held on except for salt bloat variations, and now it's time to lose a bit before Christmas sets up its obstacle course.
I have done some Sparking today--my breakfast, read some articles, etc--and I want to get my head on straight for a new week. I have my horrible tasting Zinc liquid supplement (since I kept coming consistently way low on that in my nutrition profile from my online food journal), and my B-complex/B12 tabs. I've got my Amazing Grass for an afternoon pick-me-up. I'm ready to tackle the next seven days.
On to my Saturday cardio, ab work, and stretching...
Enjoy your weekend, gals and ladies. And be very healthy in your choices~
Monday, November 23, 2009
I figure if this is forevver (or however long forever is in a finite/mortal frame about to hit fifty in a couple months), then I better enjoy it or I won't do it. I am not a martyr. I cannot eat a plan that I can't actually get some pleasure from.
So, while Sparking my nutrition and trying to fill voids, I'm trying to gauge how much pleasure I'm getting from what I eat.
I don't like spinach and egg whites as much as I like garlic and tomato and egg whites. One feels virtuous. The other makes me ridiculously happy.
I like swiss or mozzarella or parmesan cheese in omelettes, even reduced fat. I like reduced fat american or cheddar or feta a lot better.
I like strawberries. I love raspberries.
I like dried fruit. I really like freeze-dried fruit.
I like turkey and veggies in a hoagie. I much prefer flatbread. I had been having Subway's turkey and veggies on whole wheat. I switched to flatbread and raised my enjoyment 100%. Today, trying to make it even BETTER, I switched my post-Pilates order (the Subway is one floor below my Pilates studio) to a turkey and veggie salad and, when I got home, I used a low-carb Joseph's Flatbread (shoving the turkey and salad into it). I liked it, too, with 100 fewer calories than Subway's and more fiber. Ya see, experimenting.
I am okay with WW lite bread. I like Nature's Own whole wheat. I much, much prefer Ezekiel bread. It has more flavor and mouth texture.
I like green tea iced to hot. I prefer black tea and coffee, iced or hot.
I like skim milk in my lattes, but I love 2%, and I feel bouncier.
So, today, I nixed the skinny latte at Starbucks and had a sugarfree one in grande (not venti, as I had for two years prior to this month), and went for low-fat. It tastes a lot better, so I can drink a smaller one and feel really satisfied. I might even notch it back to tall and go whole milk. Let's see. :)
I'm gonna work with what to bring Thanksgiving. I want to have big taste and satisfaction with lower calorie/lower-fat/lower-additives and crap/higher health.
I've found in the last two weeks that I'm a bit calmer (for now). This weekend brought a lot of challenges, and each of the three times I was in trouble, I made compromises. I thought it through.
Like at my family's for a birthday party. I asked for the teeniest bit of chocolate birthday cake--cut off the top with the frosting, left myself a 3 in by 1.5 inch rectangle of only the chocolate cake part. Why? Frosting is fine, but it doesn't do it for me like chocolate cake. So, I had the part that gave me smiles and left what only was "okay." And I made it a smaller serving.
Also at the party we had assorted Cuban pastries and appetizers on the table. I only allowed myself to sample one of the savory ones. Avoided the dip and crackers and the sweet pastries. However, part of the lunch included special Puerto Rican meat pies, homemade, stuffed with seasoned ground beef. These are a specialty of my SIL, and she only makes them a couple times a year. They're FRIED. But they're relatively small. So, I weighed it and decided to have one. Context: Just about everyone else had from 3 to a half-dozen. I had one, and made the best of it.
I didn't have the noodles. I had the low-salt, lower-fat chicken breast and rice with creole red bean soup (one of my favoritest things on earth, Puerto Rican or Cuban style red bean soup. I could eat it every day.)
Because the party had been pretty devoid of veggies, I had for supper a big bowl of berries and watermelon, and a bigger bowl of arugula with minimal dressing. :)
I ended up 100 calories over my limit, cake, ham croquette, alcapurria and all.
Today, I'm doing great. Did the egg white-tomato-garlic omelette and was happy. Did the Subway substitution and was fine. And I'm planning to have lots of veggies with some leftover low-carb, high-fiber pasta for supper. My energy is really, really good and got me through Pilates fine. I'm not missing the venti-ness of latte, cause killer yummy grande is perfect.
And for dessert tonight, I'm thinking of leaving calories (60) for a sugar-free vanilla pudding. After decades of sticking mostly to chocolate (with slight deviations to butterscotch now and then), I realized this past month I really love the vanilla one. It makes me happier than the chocolate one.
I know I have to find a way to shove as much food and beverage pleasure into 1700 to 1800 calories. For life. Or I may as well just stay fat, cause I won't be happy settling for "Oh, well, this has few calories, so I'll settle for it." (And some stuff of what I've sampled at Hungry Girl is really "settling". And those Progresso soups suck. And Stevia makes me gag. But Amazing Grass is nice! And some of those WW concoctions you hear about at meetings are icky. But Just Strawberries rule!)
I was reading that people need to find what fits, whether it's low-carb, low-fat, flex, low-cal with splurges, etc. We don't all like brussel sprouts or kiwi or broccoli or tofu. I think forcing ourselves to eat what we hate backfires.
So, in your dieting explorations, what have you discovered you love?
(Oh, and I really love raw cacao powder on bananas. Ooh. Who needs drugstore candy bars!?)
Saturday, November 21, 2009
I sat and made concessions. None of the usual sides with steak, ie. mashed or fried potatoes or baked loaded, plus veggie souffle. Or that dreaded blue cheese and creamy dressing salad that steakhouses lure me with. :)
I started with their simplest salad and a vinaigrette (sorry, blue cheese). I had these sides: a baked sweet potato, plain, and sprinkled diet-friendly cinnamon on it ( not sugar). I had broccoli steamed, plain, no salt. I I had a couple ounces of merlot to balance its heart-healthiness against the saturated fat/cholesterol in red meat. I had unsweetened iced tea. I skipped the usual fruit tart or chocolate mousse (that I'd usually give in to at this particular eatery) and made do with a double espresso with Splenda.
That's what I did right. What I did wrong, besides eating too many ounces of NY Strip: I had not one, but two slices of French bread (it is a French restaurant, so the bread is really enticing). I used EVOO, not the butter they served with it.
What else I did right, knowing we'd be having dinner out: I had a moderate braekfast and a very light lunch that, together, totalled 650 calories. Enough to keep me from being utterly famished, but not so much that I didn't have some leeway at supper.
At the end of the day, after, yes, five days of great caloric containment, I went 500 calories over the maximum SparkPeople nutrition tracker allows me. I would have only gone 400 over, but I decided to have a coconut water to get in some potassium, and I had a fiber mix to push the meat through my system a bit faster. :)
I drank my water, good. I didn't make time to exercise, bad.
A day of good and bad choices.
After the restaurant, I asked hubby to drive to Barnes & Noble. I wanted to load up on health/fitness magazines, low-cal holilday cooking ones, too, in order to get myself motivated for the coming weeks of temptations.
It starts this week. Holiday eating. Lord, help us plan and help us make the better choices!
Tomorrow, a family birthday party will likely set all sorts of minefields. But I have set aside healthy snacks and beverages to take to minimize temptations/damages. Will I be perfect? Doubt it. But I will be...better.
Happy Weekend to all Fatfighters!
Friday, November 20, 2009
After dinner, I still had a few hundred calories to use, so I thought I'd have some more fruit, maybe a treat.
But a bit ago, I got this urge for a CHUNKY. Now, I remember I had a CHUNKY craving around early October and after a bite, I threw it away. It didn't taste as good as I remembered. It didn't taste chocolatey enough and it tasted too sugary.
That memory didn't stop me from wanting one.
So, I scrounged around in my kitchen for:
1. organic, unsalted peanut butter that I got from a local farm
2. organic Thompson raisins
3. organic raw cocoa powder
I smooshed a couple teaspoons of peanut butter, a teaspoon of raw cacao powder, and tossed in some raisins to my taste--about 12. I stirred it up and I'm eating it off the spoon. Under 120 calories.
It's not pretty visually, but the flavor is AMAZING. Using quality ingredients makes a difference. The burst of the flavor combo on my tongue is delightful. It's got a CHUNKY vibe, but better--more chocolatey, more nutty, more raisiny. And this is much more healthful than a candy bar--all the components are good for me, no sugar, no artificial sweeteners, no bad oils, heart-healthy fat, minerals, vitamins.
But for my craving tongue, the most important part is: Ahhhh. Yum.
I'm sure there are all sorts of ways to make this prettier and tastier, but for something that is treating the craving without falling into a candy stupor, I can't complain.
Thursday, November 19, 2009
CN: Share your top 5 tips for staying fit and healthy in your 50s.
1. Body toning. Nothing will droop or sag if muscles are firm and taut. 2. Do cardio to burn fat from the entire body. 3. Stretching to stay flexible and lean. 4. Eat healthy and organic meals (lean protein, fruits and vegetables) and drink 8 glasses of water every day. 5. Be optimistic. Always think and stay positive. Don't beat yourself up. Think and act young with a positive attitude and always keep laughter and humor in your life. It's the best medicine.
Wednesday, November 18, 2009
Well, the streak hadda end, and this time, it wasn't a binge or overeating. (I stayed in my calorie limit and I ate my 11 fruits and veggies and drank my water, and I had about 41 grams fiber, so I did well.)
Tuesday, November 17, 2009
Monday, November 16, 2009
Our water heater burst during the night. Hubby noticed it, then I woke up to find water up nearly to my ankles in the kitchen and our carpet soaking on both sides of the closet that holds the water heater.
A plumber agreed to come first appt (said 7:30, came about 9).
Before that it was 2.5 hours of almost consistent sweeping of water out the door into the yard, while hubby tried to think of where the main water switch was (this is an apt building, and i had no clue). He found it a round 5 am, and the water mercifully stopped tsunami-ing. We swept out the last pile of it, got oodles of towels to mop out worst of soaking from carpeting, threw out a bunch of stuff that got wet in the pantry closet (boxes with dried goods).
My feet and back hurt some.
I got a few hours of sleep after the plumber arrived, and I woke up to find I was...
So, it only cost $850 and sore feet/back to lose almost a pound "overnight". :)
We have a shiny new water heater, a smaller checking account, and some damp carpeting I'm worried over (mildew, mold). Any suggestions on how to treat them welcome (they are still drying). Fortunately, the weather during the night was cool and dryish for Miami, so things ARE drying out.
I'm happy with the weigh-in, but I wish I could have lost that 3/4 of a pound in a much easier way.
Okay, time to have something to eat (I haven't eaten since 8:30 pm last night). My Dr. McDougall's ready to serve soup (vegetable) arrived minutes ago via UPS (I bought on the recommendation of various online fatfighting bloggers). I hope it's good. :D
Have a healthful, not appliance-disastrous day, guys, ok?
Sunday, November 15, 2009
So, about a half-pound less than the day before. I'm firmly in this "decade", hooray.
But it was a family get-together, and I had 4 hours sleep. Not a good combo. When I feel tired, my brain interprets it as: hungry.
I was in a rush (hairdresser appt way down south, a 45 min drive), so I had a small breakfast (I had to eat SOMETHING). I didn't have time to make my veggies or any other fruit than a quickly scarfed orange. I took protein mix to have mid-afternoon to ward off a binge.
Unfortunately, I made some bad choices, but not as bad as I normally would have. I only took a couple bites of the dessert, though I wanted it ALL.
When I tallied my calories (in a notebook, as I was away from a puter for tracking), I knew I only had a couple hundred calories left for dinner. Trouble.
So, I made a smart decision. Not to skip dinner, but to have a lighter one. I was afraid if I tried skipping or just having fruit or another protein mix, I'd set myself up for a late night binge.
I stopped at Chicken Kitchen and got grilled chicken breast on a garden salad. I carefully measured out 2 TBSP Italian dressing and mixed in lemon juice to expand. I used lots of pepper for flavor. And I ate that huge salad, which wasn't a lot of calories. Because I still had a yen for something sweet (due to that taste of cake), I had a sugar free vanilla Jello for 60 calories.
In the end, I went over 200 cals of my target. Not too bad, really. I stopped and made conscious choices rather than "going with the food flow" and blowing my calories all to hell. I'll pat myself on the back for that.
It's a lesson: It's never too late to stop, think, plan, and make adjustments in order to minimize damage. A day is not done until you hit the sack.
But, okay, I didn't exercise and I'm too pooped now to do it.
Tomorrow, Pilates and another day to do better with food choices and movement. :)
I still feel very good and full of hope....
Saturday, November 14, 2009
Anyway, I took a side and front view in the sunny garden (lovely day in Miami). Gosh, it's hard to take pics in shorts and sleeveless top. So dorky. But here we go. Me at 268.6.
As you can see, I'm an appley gal, lots of midsection fat--especially that protruding belly competing with my boobies (which are flattened by that sports bra, ick. I have some waist noticeable in the front view (Pilates helps with that). But my belly is a huge, huge thing. Less huge than at 299, granted, but still. And my upper arms could well be holiday hams...
I am happy to see my butt lifted with Pilates. It's a good two inches up there, not laying on my upper thighs. It's so much firmer (ditto thighs. And under all that belly fat, I can feel hard muscle. Ditto biceps. :) My butt, btw, used to be this flat square thing hanging down. Now, I have some curve and uplift. Yay, Pilates.
I plan by my fiftieth birthday, February 20, to have progress pics that show real, real progress. Yes, I do.
Yes, I will.
Note: For the larger gals who are just embarking on working out and having a trying time finding workout wear, I used to get mine at Junonia (when I was more like 300 lbs), but I found the tops at Old Navy (t-shirts and other workout type usable ones, like the sleeveless tanks and camisoles I use for Pilates) are way, way cheaper. I get my workout pants (bootcut, shorts, capris) at Danskin Plus (very good quality, I can wear the pants with nice tops). In this pic, I'm wearing a tank I got a Old Navy that stays put when I'm in weird positions in Pilates. The shorts are from Champion Plus. The wide-size aerobics shoes (not walking ones, those I get from Brooks, great for overpronators) are from Ryka. Very flexible for stuff like Kukuwa/salsa cardio. My microfiber undies (good for when you move a lot) are from Avenue. (But I use Junonia's quikwik briefs mostly for long sesions when I sweat a lot, cause they're very comfy and sweat-friendly. I use Goddess and Glamorise sports bras, cause they carry larger sizes.
Oh, yeah, baby. It's not a fluke. Today's weigh-in:
PS: If you haven't yet taken my wee survey, please help out by letting me know which fat fighting tool works best for you: See this post. Or just...click here to take survey
Friday, November 13, 2009
You regulars know I've been agonizing over being stuck in the 270's, up and down, in this "decade".
Wednesday, November 11, 2009
I was wondering what tool aids you fatfighters most. So, if you would, kindly take a few seconds to choose one from the list in my survey:
Click Here to take survey
For me, it's food journaling. Now, I can't wait to see which is the top pick.
Tuesday, November 10, 2009
So, I think I mentioned I joined SparkPeople a little over a week ago. I felt very demotivated, and I thought that might be a place to help me get back in the right frame of mind to restart a diet and fitness plan.
I spent the first few days just getting used to the site--it's got a lot of tools and stuff. I was still feeling the flu, so didn't dive in. But now, I'm starting to find my groove.
The first two weeks (I'm not done with those) is a sort of "start slowly" phase there, and you really are asked only to track three things you start changing. But for a few days, I've been tracking all I eat and all my exercise. I had been eating pretty much whatever I wanted for a month while ill, so let's say about 4000 or so calories a day, or more. I had regained a few pounds. But I started SparPeople with the intent of beginning the cutback.
I've logged meticulously in my nutrition journal for a week. It really reminded me how easy it is to lose track of what goes in the mouth.
My first week of logging and consciously eating less, I have been doing about 2400 calories, some days a bit more, some less, but never under 2000 and the highest was close to 2800. I started to make little changes--skipping fruit juice and eating the fruit at breakfast, for example.
For the first time in, what, a year and a half, I'm drinking water purposefully. It's REALLY hard for me to drink water. Just don't like doing it. But since I have to track water, it reminds me to drink. I feel the benefit of it.
Cardio has been a sticky issue for me. I have had asthma my whole life, and bad enough to require many medications daily. I start coughing and spitting up goo when I breathe really hard during cardio. So, I tend to avoid it. This past week, after more than a year of not doing any sort of movement like that, I did cardio twice. Not for long--I'm still flu-impaired and I'm so cardio-out of shape--but twice. Once on my own with music for 10 mins, and once for 15 minutes with a Leslie Sansonen DVD (a one miler at a good pace).
And so, I can change the number at left to 271.6.
I had bobbled around between 275 and 273 last week, so I expected 273ish again today. Seeing a number that hadn't been on my scale since, I think, Novemberish of last year (see stats on sidebar, scroll way down).
My goal is to work myself down to 1800 to 1900 a day. I should lose at a moderate pace at that level. It's still hard for me to eat below 2700, which seems to be the low end of my "I can be pretty satisfied and have some treats" level of eating (not my "eat whatever I desire", though). But I know that to get under 200 lbs, I can't have what I want. To get unde 200 lbs, I have to do without and feel some pain.
Anyway, if your mojo is long gone, maybe SparkPeople can give you a little kick in the pants. It's free and it's useful, but it does take time and has a bit of a learning curve (not much). I'm "PrincessDieter" over there. If you're already there, friend me. :)
This week, my goal is to stay closer to 2000 than I have, in order to eventually work down to 1800 cals a day. And my goal for next week is to be in the 260's. Gosh, I've waited for that one a while.
Let's not give up...ever.
Happy Tuesday, peops!
Onward and DOWNward...
Monday, November 9, 2009
The comment thread HERE has good info from actual users of both products.
A critical review of Bodybugg by Coach Dean Anderson.
A couple posts by a GoWear user. Another user talks about her first 24 hours with it.
I'm considering one of these. The price makes me go "YIPES!" I'm leaning to the GoWear Fit only because of the sleep monitoring function, as I have sleep apnea. Because my thyroid went kaput over 15 years ago, I suspect I don't burn as much as a "normal" metabolism person.
Plus, gadgets are kinda fun.
Anyway, still mulling it over. Reading that Ali Vincent still uses her Bodybugg makes me interested, but, well, it's a pricey purchase, so I gotta ponder.
If you're using (have used, plan to use) one of these devices, let me know how it worked/is working for you, or which one you plan to get. Did it motivate you to burn more calories or eat fewer. Did it show you sleep disturbances (GoWearFit) or help you be more meticulous about food logging?
And if you want to look into a less techy/cheaper alternative that's like a revved up pedometer, maybe the FitBit?
ADDENDUM 11/10: I found this blog whose GoWear user actually screencaps her reports, in case you are curious what they're like...
Here are two Q/A snippets that I found of special interest.
The first tells us how Ali is keeping off her huge weight loss--and it's not easy, not for lazybones, shows focus and strength of will:
TF: What was your daily calories in/calories out goal on the road to winning Season 5 compared to today? (Ali was initially voted off, but did win a spot to return to the ranch.) In your book you share you still keep a food journal, but do you still strap on a bodybugg?
AV: I've got it on my arm right now. Yeah I do, I love it, love it, love it. People are like, "Do you still have to wear that?" I don't have to wear the bodybugg, but for me, it's the best tool I've found to track the calories I've burned every day. For me it's liberating. As long as I burned it, I can eat it. Now I'll stay on about 2,000 calories and I'll just make sure I burn 2,000 calories. It was hard for me to do before, but now I have an active lifestyle. I never go more than three days. On that third day, if I haven't done a workout, then I go.
When we first went to the ranch, my calories [in] were 1,200, but they didn't use the bodybugg [for the burn] like they do it now. On Biggest Loser we had one day of rest with higher calories, so I added 800 calories on my rest day for a 2,000 calorie day. [After being voted off the show] I stayed on a 1,200 calorie budget and I had to burn 3,750 a day to get me in a 50 percent [weight] loss range at the finale. When I returned to the ranch, Jillian asks me, "What in the hell are you doing?" I told her, "I go to bed when my bodybugg tells me to go." I relied on a mathematical equation. When you win the Biggest Loser, you live and die by the bodybugg. There's other tools out there, the bodybugg was the tool that I was given and that I use.
The second is advice for those starting a journey to lose fat and gain fitness:
TF: What do you tell people who are obese/overweight and don't know where to start?
AV: A, you gotta tell the truth of what you are. I didn't even know I weighed 234 lbs. You have to know where point A is before you can get to point B. Then think about what point B looks like. How much weight do you want to lose? Get clear on what your goal is going to be, then break it down in between. Start journaling everything that you do throughout the day. Go online, get support groups, get a trainer or a friend. If you want to be healthy, find the healthiest person you know and start hanging around them. Start watching them. You have to take action.
It never gets easy. Not the start, not the middle, and obviously not the finish--which is no such thing. It's just the ongoing....
Ali's Book, BELIEVE IT, BE IT releases tomorrow. Previous TBL winner Matt Hoover also published a book. I'd like to see Kai Hibbard write a tell-all, frankly, of the manipulations behind the scenes and how the pressure of TBL seems to lead some pretty close to eating disorders, exercise addiction, and dangerous diet behaviors for the moolah.Wonder if they invited her for the "Where Are They Now" type of show coming up soon?
Ali, Matt and Suzy, and Eric Chopin (who has regained, btw) will be in it.
Anyway, the special airs November 25.
Saturday, November 7, 2009
We had Chicken Kitchen chop-chops for lunch (I left our 1/3 of the yellow rice on mine), but I could not find nutritional info on this online, except for an incomplete one on a calorie site.
Hey, Chicken Kitchen, get on the fricken ball. Give us the nutritional label type of breakdowns for your menu items. If you really want to be helpful, put WW points on 'em, too. How about it?
The Princess commands...
(Now, on the off chance that I'm a total doof and missed it on their site, do check it out and tell me if I missed it. Heh.)
Friday, November 6, 2009
My mistake. It's interesting that I had an opportunity to backtrack, to NOT buy this dessert--when the clerk forgot to ring it up. But no, I bought it. And because I let it enter my habitat, it entered my body.
Anyway, I was over at Sparkpeople logging the dreaded calories of last night's mess, when I came across an article.
Here, a snippet:
The researchers investigated what set the weight-losers apart from the others, and published their findings in the October issue of the Annals of Behavioral Medicine.
Those who lost weight and kept it off were about three to four times more likely to exercise than those who were obese or overweight. They were also about 1.4 to 1.6 times more likely to spend time thinking about restraining their food intake, considering things like calories.
Those who lost weight had fewer televisions in their home and less high-fat food on hand. They also had more exercise equipment in their homes, the study authors noted.
"You have to pay attention to your home environment if you want to succeed," Phelan said. "Do you have TVs in every room? When you walk into your kitchen, do you see high-fat food or healthy food?"
Dr. David Katz, director of Yale University School of Medicine's Prevention Research Center, noted in the news release that the study's findings were "common sense" and "close to self-evident."
"If you want to choose better foods, keep better foods within reach. Don't just rely on willpower. If you want to be more active, create opportunities for exercise that are always within reach. Don't just rely on motivation," he said.
No one is responsible for my home environment but me. Sure, I live with one of the finest and sweetest men on earth, but it's really me. I do most of the food shopping. I do all of the cooking. I know what's in the fridge, freezer, and pantry--hubby is blithely unaware of stuff like what's in the fridge. Amazing how men can do that.
So, today, my goal is to go through my living room and kitchen (where I spend most of my home-time when awake) and get rid of what's not beneficial and rearrange it so that I can see encouragement (low-cal cookbooks, exercise equipment) and can't see stuff I ought not (hubby's snacks, triggers). We only have one television (I know, we're so weird, right), but I spend more time on the 'puter (which is semi on the fritz, so I'll be getting a new one soon) than watching tv. I even watch tv shows, anime, and movies on the puter at times, so really, I need to sometimes just hit the off button and go exercise.
This is my habitat. I'm it's Empress. I need to get the empire in line.
And I need to stop bringing crap in here.
^^for some home gym funnies, visit this page.
Thursday, November 5, 2009
I had lunch for breakfast (went to bed at 7 am and slept until 11:30 am). I woke up with a KFC craving. So, I got dressed and went and bought the white meat tender grilled chicken. I had cole slaw, mashies, and three green bean sides with that. Yeah, 3 green bean sides. I have to admit, I like their grilled chicken better than the fried. I remember when they previously had--years ago--tender roast (which was the one my hubby used to get). That didn't last. Once they stopped carrying the roast chicken, hubby didn't want it, so we avoided KFC. For years, we didn't go to KFC but, maybe, once in a blue moon when I got the urge for some fried chicken and biscuits.
Wednesday, November 4, 2009
Well, my observations are borne out by a study (flawed or not, it rings true to me), and the emphasis is mine:
In a 12-month weight maintenance study (other details of which are being discussed in this recent post), the subjects kept diet diaries, which were examined by the researchers at regular intervals. However, the researchers report that "it was apparent that, on average, women in both study groups had underestimated their food intake."
And not by a little bit. On average, the women reported having consumed 1370 calories per day. The researchers calculated that their actual calorie intake was 2044 calories per day. That discrepancy of 674 calories a day adds up to over 5 pounds a month!
The men, on the other hand, were spot on: They reported average intake of 1765 calories, the researchers estimated actual intake at 1771.
If you're having trouble losing weight, even though you think you're not eating that much, I suggest you visit on online food tracker--whether the one at Weight Watchers online, or eDiets online, or Fitday, or SparkPeople, and put in EVERY SINGLE THING THAT PASSES YOUR LIPS, solid or liquid or mint or gum, no matter how small. Look at how the calories come out at the end of each day. Do this for a week or more. (If you've ever been to a dietitian/nutritionist, you probably have done this, as this is part of making an appointment. They ask you to keep a food diary. An honest one.)
Be scrupulously honest. Weight and measure stuff if you are not experienced at eyeballing portions. One thing I learned decades ago is that 1/4 cup is a tiny amount, much less than you think. Measure 1/4 cup of shredded cheese and see how small it is. A cup of cereal is puny, but some cereals have a serving size of 3/4 or 1/2 cup (especially dense granolas).
Some Metabolic Mysteries are not mysterious. They're simply a matter of ignorance.
Well, I just had a breakfast blow-out.
Fortunately, it was on healthful foods, and not super-fatty/big meats/fried/sugary ones, like say a Denny's Grand Slam.
First, let me say I fell asleep on the couch watching the election results. ZzzzZZzzz. Woke up about 4.5 hours later and had to take some meds. Then read my local paper and thought, "Geez, I'm hungry. But I'm still sleepy. But I'm coughing, so maybe should stay up." This went on for hours. I did some reading. I kept thinking, "Geez, I'm hungry."
Anyway, chopped up some veggies, heated up some Mama Lupe's low-carb, high-fiber tortillas. Whisked up one egg with a couple egg whites. Ground, scooped, and brewed some killer good Ademe Bedane coffee from Terroir (who have some of the best beans I ever brewed), heated up the skillets, sauteed my veggies with Pam Olive Oil (organic)--spinach, zucchini, green peppers, onions, mushrooms--and got the low-fat cheddar and fresh salsa for garnish. Made me two breakfast tortillas (which would normally run me 450 calories for both, over 10 grams of fiber, more if you count the fiber in the two cups of coffee I slurp up).
But then I had this spasm and heated up leftover slow-cooker oatmeal (from earlier in the week) and threw some canned lite peaches and a 1/4 cup skiim milk on top. Had a cup of coconut water, too, as I was bloated from the ham I had last night.
So, I can't say I didn't fuel up! And I got 4 of my fruits and veggies in, 6 plus to go. (In the past, whenever I've lost weight and lost it consistently, it was o nly when I stuck to 10 to 11 fruits and veggies per day and counted points/calories while journaling. It's the journaling that taught me I do best when my produce intake is quite high, ideally 11 F/V's per day. That's a lot of planning, shopping, cooking. I know what's ahead of me if I wish to succeed. F/V's. Lots of them.)
To be honest, though, I had planned yesterday to have a good breakfast so I could just have soup or protein mix (I love that Dessert Lean in Banana Pudding) and keep my tummy unfull for my late afternoon training session at the Pilates studio. I don't do well exercising with any real food in my stomach. The reflux acts up.
Breakfast totalled out to 614 calories (about 12 points), with 86 grams of carbs, 18 of fat, and 45 protein.
This leaves me, at miximum, about 1300 calories for the rest of the day, which is a lot (dieting-wise), though not a lot from what I'm used to (non-dieting-wise). I have to get used to less food, and I know it's gonna be trying. I'm not good at reducing food intake. I feel deprived and cranky. So, I need to work on my mindset and patience...
If you haven't had a healthful breakfast yet, go on. Do it. Remember your fruits/veggies and fiber. And WATER! (I am sooo bad with water.)
I wish all fatfighters a happy, healthy Wednesday!
Tuesday, November 3, 2009
I started logging my food on SparkPeople today. (My user name there is PrincessDieter, for anyone who is in that community.)
It's a bit of a slow-going pain, but I wanted to see how the calories/fat/protein/carbs added up.
I had written what I ate quickly in my diet journal at home, with a pen,the old-fashioned way, and I had guesstimated that breakfast had been roughly 550 calories.
When I entered the food into the nutrition log at SparkPeople, it told me the calorie count was 535. Good huh?
I remember the very first time I went to a dietitian. Not as a chubbyish kid or zaftigish teen (I was normal on the weight charts, but you could tell by looking at my belly and butt and thighs that I was on the higher side). I went as an overweight 29 year old carrying close to 190 pounds. The dietitian quizzed me on calories in meals, and I nailed every single meal she projected on a screen. The surprised look on her face made me think that didn't happen often, if ever. But hey, I liked to read diet books even then, even if they weren't really sticking.
So, I lost about 20 pounds that time. Regained plus. The usual story.
All that to say that the head knowledge of weight loss isn't correlative to the reality of weight loss, but it's still good to be aware. I can't fool myself when I scarf down pizza or cheese enchilada take-away that I'm eating A reasonable number of calories, cause I know dang well it's more like Z. I've seen caloric underestimation in action (just about everyone I know other than my middle sister underestimates how many calories they have at a meal.)
So, I had a pretty decent, high-fiber, highish protein, veggie/fruit enriched breakfast. I already planned what lunch and my snack will be. The crux always tends to be dinner. That's when my appetite goes nuts. It went a bit nuts last night, when I gave in to seconds/dessert temptation and felt pretty stupid, too.
But, fine. It's another day. I started off well, the middle seems manageable, and if I strategize (drink plenty of fluid, have my whey snack a couple hours prior to dinner, have a fiber supplement, too, to start filling me up) then dinner won't defeat me.
Tomorrow, I plan to return to Pilates after a 4 week absence due to this really hideous, lingering flu. I still have some cough (not much), some plegm (not much), some fatigue (middling). The idea of exercising is daunting, cause I am nowhere near my best energy levels. But I plan to eat lots of fruits and veggies today and get a lots of potassium and rest as much as I can before my session tomorrow. I want to recapture the muscle I lost being ill.
I hope I can continue the logging of food at SparkPeople. I tried this before at WW online and really kind of fizzle away. I always have done better at the pen/paper journal of foods (faster). But I want to see the nutrient breakdown, even if it's just for a few weeks to see where I'm lacking/excessive/etc.
I hope today is a great day for all the fatfighters out there. Write down your calories/points. Eat lots of produce. Drink water. Move some. Do that, you and I, and we're halfway to a good food/fitness Tuesday.
Monday, November 2, 2009
I made a healthful breakfast this morning, including 3/4 fresh juice and an egg-white scramble with 5 servings of veggies (zucchini, spinach, onions, green pepper, mushrooms). I made hubby a fresh and healthful lunch to keep him shiny and handsome.
And I'm gonna start writing again after ages of not doing so. It's National Novel Writing Month, so why not? A good time to jump back in.
I'm feeling good, and I want to feel proud at the END of this day, having done my best to eat for health and move for health and think affirmatively.
We need a change
Do it today
I can feel my spirit rising
We need a change
So do it today
'Cause I can see a clear horizon
What have you done today to make you feel proud?
So what have you done today to make you feel proud?
Sunday, November 1, 2009
I know some who are there, now, among the holy. :)
But in thinking about the significance of today, I had this weird tangent of a thought: What if there were an All Saints of Weight Loss Day? These are not people in heaven, but here on earth who, rather than having attained purity and holiness with the Creator, have achieved harmony and health and a normal weight through strong efforts and self denial--and perhaps a solid dose of heavenly grace, too. I never discount that.
After all, the path of spiritual holiness is one of self-abnegation, learning new habits of godliness, giving up the old sins for new virtues, learning to think and see and feel in ways contrary to what our physical/worldly nature may lead us to think and see and feel, changing oneself into a better state. It involves often having a mentor or many mentors who are walking the same path. It involves daily effort and concentration. It involves self-awareness for the purpose of a new becoming. It involves, often, rituals that are tried and true. It involves affirmations (holy texts, prayers, chants, songs, poetry). It involves commitment and vows. It means having a very clear goal(s) and wanting it wholeheartedly. It involves the mind and soul, not just the body. It may mean losing old friends who are hindrances and acquiring new, supportive friends in a like-minded community. I could go on...
I think you see the correlations.
It's not easy attaining a goal, whether spiritual or mundane. And even something like successful weight loss--as far as I've observed from those who have done it, lost a lot of weight and KEPT IT OFF long-term/forever--requires the sort of steps that gaining holiness does.
It's time-consuming, requires dedication and persistence, requires a change of life that is significant, may result in many failures before there is success, and it is life-long. You don't stop and get results.
Those of us who admire saints, who take saints names for our middle names in rituals of the faith, who understand that they were mere mortals just like us, but somehow by the grace of God and their own will and desire, accomplished notable things--we understand that they are examples and motivators. If we're selfish or materialistic, we can learn from St. Francis or St. Claire how to free ourselves from the bonds of wanting things in order to want something better. If we think a sickly woman can't make a difference, we can look at St. Teresa of Avila and see how that is a lie. If we feel cowardly, we can learn from St. Peter that cowardice can turn into great boldness through faith.
For those of us feeling bound by fat, trapped in gluttony or sloth (ie, we eat too much and we aren't active enough), we can look to "Diet Saints", those who have gone before and been successful and share their experiences and diet "rituals" with us. I think we've noticed that while all journeys differ, since all journeys are not equally full of obstacles and setbacks, those who succeed share at least some similar traits. They had to stop a and do b, learn x and unlearn y and adapt to z. In successful weight loss, unless we're really, really not observant, we can see the obvious similarities among the "saints".
But the differences in journeys are helpful, because we may find kinship in A's journey moreso than B, as they are more similar to us in situation, health, obesity, financial status, etc. I cannot identify with a 20-something with 20 lbs to lose. But I can identify with a 40-something with 100+ pounds to lose who has chronic health issues. We each look for our own "saints" to guide us.
Doesn't look like there is an official patron saint of dieting/dieters, but man, given the obesity epidemic, someone in charge should get on it. I do like the suggestions that are implied by this charm bracelet. (Although I always thought St. Catherine of Siena was more like an eating disorder saint, frankly.)
If there were an All Saints of Weight Loss Day, we'd be celebrating the ones who got slim and fit and kept up the good fight til the end.
Do you have someone who is your Diet Saint? Someone that you look to as a role model for virtuous eating and self-sacrificial exercising? More than one?
If not, look for one. We all need some kind of saints in our lives.