Eating During the Holidays

This weekend we celebrated Thanksgiving with our family out of town so I have to admit I had to think about how I was going to handle the food issues and do some preplanning.

*Turkey. The size of the palm of my hand and deck of cards. White meat.
*No mashed potatoes. I chose to bring a sweet potato and turnip puree which my Dad, myself and my husband enjoyed. My sister's family loves their white mashed potatoes!
*Eating a regular breakfast. I knew we would be eating at 2 so that my parents wouldn't have to drive home in the dark. (2 hours drive)
*Maintaining my water drinking and opting out of sugary pop, juice and drank some green tea as my treat.
*Tossed green salad with balsamic vinegar.
*Brussel sprouts.
*Dessert was pumpkin pudding that I made as well and brough along for everyone to try. The majority of the group chose pumpkin pie with loads of whipped cream.

While eating dinner I noticed that everyone was more interested in the food then in each other so it was nice that I was able to have conversations and not worry about shovelling food into my belly. Yes I enjoyed my meal! It was great to see everyone and not have a food hangover the next day or sit that evening with my pants loosened because I have stuffed myself.

Results to date: Down 19.5 inches and down 15 pounds.

Onesmartcookie

Staying on Plan and On Track

This has been a lifetime in coming.

Over the last two years I have learnt more about food then in my entire lifetime. I attended a two day food and nutrition seminar, I have read books, I have surfed the net, subscribed to healthy eating plans, attended weeks of self developement classes and been advised by experts in the health and wellness field. It is all coming together for me.


I am now entering week four of my plan and down 17.5 inches and 12 pounds. I am proud to say that the largest amount of inches came from my mid section so this will definately help me live the healthiest life possible! My goal is to reach my goal weight by my 43 birthay in May so I am in this for the long haul and for a lifetime! I am positive and optimistic.

Some of my challenges in the last two weeks that were food related:

Attended my father's 72 birthday and found out the day before they were celebrating with Chinese Food and Black Forest Chocolate Cake. So, I made my own meal, took it along the way and heated it on a plate so I ate my version of Chinese Food made by me! I skipped the cake and chose a herbal fruit key while staying at the table.

Sometimes you just have to say no. I have said no to cake, candies and chocolates. I remind myself, These do not support my lifestyle. Does it mean I will NEVER have any of these again? The next time I accept it, it will be my choice and not because everyone else is doing it.

Two nights ago, my husband decided to make microwave popcorn late at night. I was tired as it was and the smell reminded me of what I had not had for a month. So, I surrendered to sleep and went to bed for the night. Why sit in a corner sulking when my body was already tired and I wasn't listening to it.

Now that I am making all my meals at home I am finding that once again we are sharing a meal together and spending more time together in the evening. The other night, we had sushi and I stayed on plan by making wiser choices like the sashimi, small california rolls and mixed veggies. I no longer felt like I was denied and got the taste I loved and was craving!

Almost ten days had passed and no weight loss. I was frozen with the scales so I then decided that I wasn't going to let the scales make me give up. I looked at the inches and pounds I had lost in such a short time. I then went back and looked at my food journal and realized I had been eating beef for many of my meals. So now I have mixed it up by eating more chicken, fish and vegetarian choices. I will keep beef minimal because it takes so much energy to digest the food and it is one of the hardest foods for our bodies to digest. Oh believe me, it is quite easy to fall into the poor me syndrome instead of listening to your body or reviewing what has been happening in your life! That's called accountability and I am holding myself accountable.

This weekend in Canada, its a long weekend and its Thanksgiving. I have a plan in place for the BIG dinner with all of our family in Drayton Valley. Turkey, vegetables, garden salad and small portion of baked sweet potato. I will opt out for dessert but if I do, I will choose fruit like cantalope.

Remember.. Good Health is Real Wealth.

Onesmartcookie

Stumbles and Celebrations.

The other day I was in one of the offices at work and there sits the candy jar. Without thinking or bring mindful I start to reach for the jar out of habit as I am doing it, I suddenly think.. what are YOU doing? STOP! So, I stop and do not touch the candy jar.

I've been balancing off evening hunger with water or tea and its working amazing. My favorite tea is caffiene free blueberry or green tea.

On Monday night I went for my eight day weight in.. I am down: 9.5 pounds and 9.5 inches!! Holy crap!! I am amazed...

When I get doubtful I say to myself: Weightloss is easy for me. I enjoy eating healthy foods that support my well being. So, those are my positive affirmations. I say them before bed and when I am geting the cravings.

Last night was tough. I am not going to lie. We watched a movie and I was craving popcorn bigtime. Since my plan is three meals and one snack at 4 then popcorn isn't in the plan at all at this point. Will I ever eat popcorn? Yes, of course.

Of all the plans I have been on I have to say I enjoy this plan because I get to chew, eat and make meals that both of us can eat. Sure, there is some measuring but I can prep ahead and control the portion sizes!

Today's food choices are: Mushroom Omelet with fresh fruit, turkey chilli, cheese/fruit and lemon chicken.


My next weight in is tomorrow night.

Day Two.

FIrst, let me update you on Day One.

Day One, I followed the plan perfectly and was even tempted at my Dad's birthday part but I did not eat the Chinese Food or the Black Forest Chocolate Cake they had later! I heated up my meal and sat at the table with everyone. I was not tempted at all..

Throughout the day, sipped water and herbal teas to take my mind off hunger. Wasn't that hungry except when it was the evening and then.. growling tigers.. I can do this I kept telling myself so kept busy doing other things to keep my mind off of it.

So, today is Day Two and I have had breakfast which was a smoothie and going to have lunch soon. I also head to the clinic for 1 of five check ins during the first week.

There Are No Accidents

The other day I went to put on my favourite pair of jeans that I hadn't worn all summer and as I pulled them on I knew something was different. They didn't fit. I would have had to lay down to do them up and my heart sank as I realized that this was more then menstrual bloat.

An aqaintance of mine goes to a place called U Weight and she has been getting amazing results with the program. It focuses on meal planning, supplements and coaching. Then, the other day I saw the location and the Grand Opening sign only ten minutes from our home. Hmmmm, co incidence? I think not.


A couple of days later, I picked up the phone and made an appointment to talk to someone about the program. Two hours plus, I made the decision that my journey now begins.

I had battled with my past attempts at weight loss and see sawed over the choices. I believe that those programs do work but they do not serve me and made the choice to go forward with U Weight because it offers offers, plans and ideas that no other weight loss options offer. The people there were genuine, interested and ready to kick my butt when I made my excuses, fell off the wagon or get ready to give up.

Ah, excuses..and broken promises to myself! I keep promises to other people and bend over backwards to show up for others but when it comes to me, I am an ace at self defeating self talk. You know, those conversations that you have in your head..

So, I begin my journey tomorrow morning.

OSC

The Law of Attraction

Thoughts become things. My thoughts dictate the events in my life not only consciously and subconsciously.

The other day I was talking to someone who gave me clarity and she asked me how my weight loss was going because as I described to her, I had been struggling with my weight. She said, "Stop. Stop saying you are struggling because you are putting all your energies into the struggle and not telling yourself you are losing weight!"

How many times have I told myself I am struggling with my eating, struggling with going to the gym or even struggling with things in my life?! Too many times to count on my hands.

Her advice to me was to focus on my success and positive energies. My weight is the baggage I hold with me to protect me and when I release some of the negativity and self doubt then the weight will be released.

Quite a few people who have recently entered my life are energetic, dynamic etc. and have suggested the book The Law of Attraction. I've been reading it over the last couple of days and it refers to the positive vibration that we as individuals send out into the universe.

Right now, I'm vibrating like a huge tuning fork! What vibration are you sending out into the world?

Non Scale Victory!

I went for my weigh in and lost nothing. Yep, I maintained.

Today I got measurements done and since Jan. 22 I have lost four inches off my waist and 3 inches off my abs!

I've switched up the routines and have increased weights and reps.

Weigh In.

I had my official WW weigh on Wed. (today is Sunday) and I was down 4.4 pounds!

Sorry for the delay in putting the results out there. I was on a course for the last five days and I am finishing up today. I did four workouts this week with the course and eating was good. I found it especially hard when you are limited to menus in a hotel. More on that later..

I'm out the door for now..

The Week In Review

My goal this week up to the weight in on Wed. is to stay within my points each day, not dip into my activity or flex points, exercise, drink water and no grains or cheese.

I'm checking in today which is Monday and I have not eaten cheese or grains. I have to admit, eating popcorn in front of the TV is habit forming and what about homemade cheese nachos with olives, cheese, shallots. corn chip.. I did not eat any! I repeat! I craved the cheese and crunch at night but opted for more water and substituted it with celery, carrots and home made hummus.

Here are some of the things on my menu this week:

Spanish Omelet no cheese
Stir fry with greens, veggies and chicken
Baked Sweet Potatoes
MIxed Green Salads
Salmon
Sprout
Oranges
Blueberries
Steak
Baked Potatoes
Green Beans
Bok Choy
Kale
Swiss Chard
Daahl
Lentil Soup
Tomatoes
Cucumbers
Carrots
Hummus


Water, still struggling but I will do it!

Exercise, damn schedule gets in the way but I have committed to going tonight which I did and tomorrow. Then, while I am on course, I have found a Spa Lady nearby that I will go to!

Today while exercising I wondered about a couple of things:

How can people read and exercise?

How can people talk to other people while exercising?

If they can do either then intensity isn't there..

Tired but still movin'

I love Weights but Cardio, not so much!

Weights rock and cardio, not so much...

I love the pressure and the resistance in weights but cardio makes me feel 'uncomfortable' because of my asthma. When my heart rate increases, my breathing does as well and I don't enjoy triggering a asthma attack.

I just realized this today when I talked to one of the trainers. She watched me do my cardio and felt I wasn't huffing and puffing enough or sweating. She knew I could do the weights and have increased the pounds. So, I've increased weights and reps. but didn't move the needle when it came to cardio.

Oh, I sweat on weights so for me its finding the balance.

Every time I go to the gym I do 20-30 mins. cardio and then do the weight circuit. Then, if I have time or I plan to do so I do the abs bench. I do 50 on the abs. bench and I do it to the point I end up having a horrible muscle spasm on the muscle over my rib cage. If that makes sense...

My plan is to now start with cardio, flip to weights and then back to cardio. My new routine starts on Tuesday which is exciting for me because I have been doing everything on my own for the last ..six months. What I did on my own was work up from 10-20 pounds and am now at 30-40 pounds.

I still have an incredibly hard time on the bicep curl using their machine. Maybe I will work with dumbbells instead.

The fantastic news is that I have lost 3.5 inches off my abs. and 1 inch off my hip. Hey, that's amazing to me considering I was a couch potato for MANY years.

Get your body moving.

OSC

I felt like the Biggest Loser!

Today was my first official weigh in and I was excited because I had been exercising, using the Wii Fit and moving my body by doing squats. The person in front of me lost 4.6 pounds and a sudden wave of anxiety came over me.

Crap.

That's quite a bit.

I thought I had lost.. oh, two pounds.

I stepped on the scale and the leader's quiet voice spoke.. actually you've gained weight.

WTF!?

Its ok, I've got my big girl pants on today and I am not going to cry!

I was pissed off and it was a hard pill to swallow when EVERY single person in the room lost weight except me! Our team lost more weight then the other team this week. All of us were awarded prizes and I felt silly receiving mine.

I had to clap and smile when everyone did their whoo whoo's, high fives and I wanted to hang my head in shame. I felt I let everyone down and was continually asked, "How did you do!??

People were shocked because they commented I had been exercising and eating well. I then heard comments like, "Maybe you're exercising too hard and are getting muscular!" or "Maybe you should stop exercising"

At the end of the meeting it was time for the Bravos and Five Pound stickers. This is the time you talk about your week, etc.

My mouth opened, "I want to share with everyone that I am the only person who didn't lose weight. I have started exercising regularly and stayed on plan with my points. I'm disappointed but I am not going to give up"

Bravo. I received a Bravo sticker.

I gained .4 pounds.

Sometimes when something happens you begin to ask yourself things like.. what did I do? and you start to replay things in your mind. I wish I had a do over right now.

I've pinned some of the things I will change this week and I will not stop exercising.

In fact, I'm off to the gym tomorrow.

Week One of Weight Watchers

Its been three years since I joined Weight Watchers for the .. second time. This time I am much more smarter about food, eating, my body and exercise. I've been doing a lot of reading in the form of books, the internet and have made friends with people who are in the fitness, nutrition and life coaching professions. I have all the tools I need and a body that can move so I'm now I am armed to be the Fat Warrior I intend to be!

Here is my action plan:

• Gym workouts 2-3 times a week which will include cardio, weights and stretching.
  
• Staying within my points allowance as per Weight Watchers guidelines
  
• Other activities will include Wii Fitt, 100 Squats 3 x a week Challenge and walking.
  
• Drinking 2 Liters of water each day.
  
• No dairy (effective today I have chosen to fully commit to this and stop eating cheese for 30 days. In the past year I have eliminated all dairy except for cheese)
  
• Going grain free for one week. Starting today for one week. This will be a challenge for me: I love all grains! Quinoa, Rice, etc.. I want to see what results this will bring.

Things I've noticed about people who are new to Weight Watchers:

• Getting bored quickly of eating the same foods day in and day out. Oh, I ate this today and lost weight this week so I will eat it again. Me, variety is the spice of life so I like to experiment. Hence, the grains and cheese challenges. If a person gets bored, are they likely to continue on the path? Switch it up before poor habits return.
  

• Weight Watchers the brand. Go to the supermarket and you have Weight Watchers meals including desserts! Go to the meetings and you can buy everything from cookbooks to measuring spoons! I will buy the tracker book, the free trackers are too tiny. Getting hooked on their low point bars. I got to hooked I wouldn't eat just one or two. I'd eat the box by the end of the day but counted the point. Not a good choice for healthy eating.
  

• They are not eating all their points. Eat. I spoke to one friend and her diet was coffee, chocolate, yogurt and one cup of water. She asked me what I recommended. Eat your points. Choose from proteins, vegetables, grains, oils, etc.. Your body needs fuel. I've eaten all my points. I think its hard for people who are suddenly drinking more water then they ever have and have the full feeling due to water consumption.
  

• Drink your water. Most people don't drink enough water. Its hard if you aren't used to it and now there are lineups to the restroom. :-) Don't worry, your body will soon adjust itself and washroom breaks will be less frequent.

• Eating more vegetables. Many are 0 or low points. You can eat more food and not eat many points so chew away! One person's spouse commented this is the most vegetables he has seen in their house!

Weight Watchers tips for the week and eating healthy:



Take one medium baked potato. Wash and prick with holes, cut in half and wrap in tin foil. Bake in oven for 1 hour at 450 degrees. When done, peel skin off and ready to eat. You can sprinkle herbs and lightly season with oil to cook. I choose, 1 tsp. of Udo's Oil and pepper. 3 points. Serve with veggies and salad.


When making recipes, watch your portion. Measure amounts and put into containers for meals later on. One friend went through her pantry and labeled everything with a felt tip marker. Ie, Can of Tuna 1/2 cup 3 points

Try new veggies that are 0 or low points. Ie, Kale, Swiss Chard, Bok Chewy.


Drink your water. Add lemon, lime or apple cider vinegar.


Today is my first weigh in and I suspect some weight loss. I will post the results. Stay tuned!

OSC

Getting on Track.

I've been to the gym two times this week and tomorrow will be my third.

Not much to some but to me, it is a great thing! If you remember, my goal is to go three times a week.

I have also been doing minimum of 100 squats every second day that was suggested to me by Rob.

All this combined with using Wii Fit and for those of you who think its a kiddies game, its not! It's gotten me running, doing squats and moving. This is amazing.

Today while at the gym with a friend, I even considered doing the July 1st RUN. Last year, you will notice I did the 3 KM walk that left me breathless. Needless to say, I am inspired!

Get your butt off that chair and move your body!

Tomorrow, I'm heading to the gym when it opens at 9 AM.

Test.

This is a test..

New Post Live

I haven't done any writing for awhile except for excerpts for the blog here. I recently did a short piece for www.formerfatguy.com and if you are interested you can read my entries here

The Year In Review -- My Life.

Personally, when I think back many things have changed but some have stayed the same but isn't that the way life is?



I took more chances and put myself out there more then I have ever done. I did the 3 KM walk on July first , many Hedley concerts with my neice, festivals, etc.. and went out with the "gang"at work but there were times when I stayed back because I was intimidated enough to put myself out there.. Sure, it was scary but I felt more comfortable with who I am. I suppose some of that comes with age and letting go of the feeling of being criticized or ostracized. None the less, I went out more socially then I did in the past and reached out to others as friends which I hadn't done for a long time. I'm very excited about the opportunity I will have at the end of January. I will be attending Level One of Personal Best Seminars in Edmonton and after a year of letting my hesitance get the better of me, I have taken the plunge and committed to this course.


Travel wise, even I amazed myself. I traveled to Las Vegas with my family to go to my brother's wedding in May and in September I traveled once again to Vegas but this time with my husband to our first REAL holiday. It was also totally out of his comfort zone and the first time he had been on a plane. Kudos to him for overcoming his fear of flying and using the excuse.. it was too expensive. Vegas can be very affordable and here in Canada, it can actually be cheaper then traveling to one of the other provinces. In 2009 we are looking at going to Cancun or somewhere warm but as per his idea, it has to be cheap. Heheheh. Yes, dear.


Health wise: Sure, I would be lying if I said it was easy. I started out the New Year sick as I seem to be doing again but this time I feel more prepared to take care of my body, mind and soul. The best thing to come into my life was .. nutritional cleansing. Some of the "side effects"for me have included a calmness, feeling healthier and much more energy.



Exercise: I honestly believed that I would never go to a gym because gyms were for thin people but in June I joined Spa Lady and my goal for the New Year is to go to the gym three times a week. I will be spending time with a trainer who will evaluate my current circuit training and I believe, its time to switch it up. Husband and I bought Wii Fit and for those of you who haven't tried it, its quite a workout complete with a trainer and tally of your fitness minutes/progress, etc..




Professionally, I have learned and dealt with situations and people I never dreamed I would have experienced. I think 2009 will see some changes in my professional life and I feel them coming. Stay tuned.



Onesmartcookie