I have read from time to time the blogs of the other participants and I've noticed that there are similarities we all share - discouragement and frustration about a slow weight loss, being tired, the cravings, having people notice a loss even though I don't notice it myself, being successful with new eating habits, etc. For some reason it's comforting to know that others feel the same way I do!
However, I was very surprised when I read the blog of Cressent and discovered she'd been diagnosed with breast cancer. My heart goes out to her and her family and my thoughts and prayers are with them.
When I first started exercising several years ago I got on an elliptical and set the timer for 20 minutes and away I went. After 1 minute I thought I was going to die there on the spot! There was no way I was going to get off that machine after only a minute, so I lasted 5. There have been lapses in my exercising over the years, and it's always hard to get back into the routine but the body is amazing and it doesn't take too terribly long before it's "cooking right along" and adjusts to the exercising again.
When I first started the challenge I had had another one of those lapses, so it took some determination to get back into the habit of exercising. I hate to sweat, I mean I REALLY hate to sweat. However, I can honestly say that I'm enjoying the exercising now and I'm amazed as to how much "easier" it's gotten as my body's gotten used to this "punishment". I do feel so much better when I exercise.
Recently I went to DI to look for jeans. My other jeans were getting too big and I didn't want to pay a fortune for jeans. Plus, you can always find a real variety of styles and sizes at DI without having to pay too much. I found 4 pair - 2 for now, 2 for when I get to my goal weight and I only paid $34 for them - and they were name-brand, originally expensive jeans. I felt like I'd won a lottery!!
Monday, March 30, 2009
Saturday, March 28, 2009
Busy week!
This week has been a really busy one for me. Not only did I work my 2 part-time jobs, but I also worked at the Holy Cow Boutique (a craft show at the old PG Rec Center held 4 times a year for 4 days each time). It's run by a good friend of mine and I love working there. I am able to see people I don't get to see very often, and of course I also get to see all the wonderful things people are purchasing. I don't work there for pay!! Everything I would have made I use to purchase things I wouldn't ordinarily buy, so it gives me a good chance to buy the "wants" and not the "needs". One of the crafters - Wendy Sue's Candy - makes the BEST-tasting toffee. I love it! But, I was able this time to pass by even a sample of this delectable delight. For snacks I didn't have even 1 piece of candy of any kind. I ate an orange or banana. I'm really proud of myself, because I have a real sweet tooth.
Last Tuesday night I went out for my monthly dinner with my football mom friends. We go to a different restaurant each month. Our sons played football together in high school and now they're all on missions. This week we went to Iggy's in Orem. I heard they have great hamburgers but I read on the menu that they were 1/2 pounders. That definitely didn't fit into my food allowance, so I passed on that and ordered minestrone soup and salad. Boring, I know, but it did fit into my food allowance and I didn't have to go home feeling too full or guilty because I ate too much! We have such a fun time together - laughing and visiting - and this night was no exception. One of the moms is last year's winner of the 100-Day Heart Challenge and she helps keep me on the straight and narrow when we're out to eat - thanks Shelly!!
Last Tuesday night I went out for my monthly dinner with my football mom friends. We go to a different restaurant each month. Our sons played football together in high school and now they're all on missions. This week we went to Iggy's in Orem. I heard they have great hamburgers but I read on the menu that they were 1/2 pounders. That definitely didn't fit into my food allowance, so I passed on that and ordered minestrone soup and salad. Boring, I know, but it did fit into my food allowance and I didn't have to go home feeling too full or guilty because I ate too much! We have such a fun time together - laughing and visiting - and this night was no exception. One of the moms is last year's winner of the 100-Day Heart Challenge and she helps keep me on the straight and narrow when we're out to eat - thanks Shelly!!
Wednesday, March 25, 2009
How does environment affect our eating?
Today's class was on "How does our environment affect our eating?" Questions asked for us to consider (in addition to the one above) were: How does the smell of food cooking affect our eating? Does a certain time of day affect your eating? How about free samples at the grocery store or passing by a vending machine? Or having candy dishes around the house, cleaning up after dinner, going to a fast food restaurant?
We also discussed ways to help us in certain situations. For instance - at home: don't have candy dishes set out, don't bring candy home for the candy dishes, no late night or emotional eating, don't clean your plate if you're full. Have a frig makeover - make fruits and veggies easily accessible, put the milk and water at the front, pop and juice at the back. Other suggestions are - put a bowl with fruit on the counter, eat only at the table, and don't eat and watch TV.
At work: switch from candy to healthy snacks, take one at a time instead of a handful, have a no candy at work rule, take correct food to work, don't use food as a reward, make healthy choices.
In the car: pack healthy finger foods, take water, chew gum, shoose what's coming into the car, don't eat in the car - have scheduled stops where you eat, if you're going out to eat - eat an apple about a half hour beforehand so you feel full by the time you're going to eat.
At the movies: bring your own food if possible, share - 1 box of popcorn or candy for everyone there, eat before you go.
At the mall or store: bring your own snacks, drink water, don't go to the food court area, eat before you go, have a plan.
Other suggestions - break a family-size pack into 100-calorie packs. Find activities that don't involve food, slow down and taste the food,, reward yourself with something other than food (one girl gives herself 25 cents each time she exercises). Most of all - use your mouth for words, not food!!
We also discussed ways to help us in certain situations. For instance - at home: don't have candy dishes set out, don't bring candy home for the candy dishes, no late night or emotional eating, don't clean your plate if you're full. Have a frig makeover - make fruits and veggies easily accessible, put the milk and water at the front, pop and juice at the back. Other suggestions are - put a bowl with fruit on the counter, eat only at the table, and don't eat and watch TV.
At work: switch from candy to healthy snacks, take one at a time instead of a handful, have a no candy at work rule, take correct food to work, don't use food as a reward, make healthy choices.
In the car: pack healthy finger foods, take water, chew gum, shoose what's coming into the car, don't eat in the car - have scheduled stops where you eat, if you're going out to eat - eat an apple about a half hour beforehand so you feel full by the time you're going to eat.
At the movies: bring your own food if possible, share - 1 box of popcorn or candy for everyone there, eat before you go.
At the mall or store: bring your own snacks, drink water, don't go to the food court area, eat before you go, have a plan.
Other suggestions - break a family-size pack into 100-calorie packs. Find activities that don't involve food, slow down and taste the food,, reward yourself with something other than food (one girl gives herself 25 cents each time she exercises). Most of all - use your mouth for words, not food!!
Monday, March 23, 2009
Birthday dinners
We have 2 kids born on the same day 6 years apart, and their birthdays were this past Saturday. To celebrate we went for lunch at Los Hermanos in Lindon. I love to eat there, and I usually order a half order of chicken fajitas and a raspberry colada and then eat too many of their chips and salsa - yum yum. However, this time I limited myself to 10-15 chips and I ordered a soft flour chicken taco and drank water. It was still very good and I was still able to enjoy the Los Hermanos experience!! I even had a couple of bites of the birthday dessert of fried ice cream.
One of our traditions is that the Sunday after their birthday they get to choose what dinner and dessert they want. With 2 kids on the same day, one chose their dinner this week, the other will choose next week. Our daughter chose grilled chicken Caesar salad, homemade rolls, and Toll-house cookie cake. Ohmigosh, I love that cake! I was able to watch what I ate throughout the day so that I could have a small bite, and believe me, I savored every bite!!
Our son's dinner will be next Sunday and he wants hamburger gravy over mashed potatoes, homemade rolls, and a old family recipe and favorite for dessert - French silk pie. I can eat less of that and be satisfied, so I can probably get by with just a couple of bites.
One of our traditions is that the Sunday after their birthday they get to choose what dinner and dessert they want. With 2 kids on the same day, one chose their dinner this week, the other will choose next week. Our daughter chose grilled chicken Caesar salad, homemade rolls, and Toll-house cookie cake. Ohmigosh, I love that cake! I was able to watch what I ate throughout the day so that I could have a small bite, and believe me, I savored every bite!!
Our son's dinner will be next Sunday and he wants hamburger gravy over mashed potatoes, homemade rolls, and a old family recipe and favorite for dessert - French silk pie. I can eat less of that and be satisfied, so I can probably get by with just a couple of bites.
Friday, March 20, 2009
Spring has sprung!
Spring is here, although I know I have to be careful not to think that the cold and snow are gone for good until next winter. I lived in Minnesota long enough to know we seem to get lulled into a false sense of spring with a few warm days and motorcycles and bicycles, etc. and then BAM! Winter returns with snow, cold, and the depression that our spring was so short-lived!
I love spring - it's my favorite season of all. I love to get out into the flower beds and get rid of all the old growth from last year that wasn't removed before the snow fell, and let the new growth have some room and really start to sprout. Besides that new growth I love to see the trees turning green, tulips coming through the dirt, the sounds, the smells, we turn our heat down and open our windows and enjoy that fresh air, there's the anticipation of summer and all that that has to bring just around the corner, etc. - oh yeah - definitely my favorite season.
I love spring - it's my favorite season of all. I love to get out into the flower beds and get rid of all the old growth from last year that wasn't removed before the snow fell, and let the new growth have some room and really start to sprout. Besides that new growth I love to see the trees turning green, tulips coming through the dirt, the sounds, the smells, we turn our heat down and open our windows and enjoy that fresh air, there's the anticipation of summer and all that that has to bring just around the corner, etc. - oh yeah - definitely my favorite season.
Wednesday, March 18, 2009
What kind of eater am I?
Our nutrition teacher JalaineToday's nutrition class was on Intuitive Eating. We were asked, after we discussed the different kinds of eaters, what kind of an eater each one of us were.
There's the careful eater - those who tend to be vigilant about what foods they put into their bodies; appear to be "perfect" eaters and outwardly seem to be health-and-fitness-oriented; highly nutrition conscious.
Then there's the professional dieter - one who is perpetually dieting. They have usually tried the latest commercial diet, diet book, or new weight-loss gimmick. Sometimes dieting takes the form of fasting, or "cutting back". They know a lot about portions of foods, calories, and "dieting tricks", yet the reason they're always on another diet is that the original one never worked. They are also well-versed in counting carbohydrate grams.
The last one is the unconscious eater - they often engage in paired eating (eating and doing another activity at the same time, such as watching TV and eating, reading and eating; often difficult to identify this type of reader; 4 subtypes: Chaotic Unconscious eater, Refuse-Not Unconscious eater, Emotional Unconscious eater, and Waste-Not Unconscious eater.
I've decided I'm in the category of the unconscious eater and I have a little from 3 of the 4 listed above - mostly chaotic and refuse-not with a little of the waste-not added in. Very interesting!
Then we went over the 10 Principle of Intuitive Eating:
1) Reject the diet mentality.
2) Honor your hunger.
3) Make peace with food.
4) Challenge the food police.
5) Feel your fullness.
6) Discover the satisfaction factor.
7) Cope with your emotions without using food.
8) Respect your body.
9) Exercise - feel the difference.
10) Honor your health - gentle nutrition.
I am SO grateful and feel SO blessed to have the opportunity to participate in this heart challenge and gain this all-important knowledge. I've learned so much already and have changed eating habits that ought to stay with me the rest of my life.
There's the careful eater - those who tend to be vigilant about what foods they put into their bodies; appear to be "perfect" eaters and outwardly seem to be health-and-fitness-oriented; highly nutrition conscious.
Then there's the professional dieter - one who is perpetually dieting. They have usually tried the latest commercial diet, diet book, or new weight-loss gimmick. Sometimes dieting takes the form of fasting, or "cutting back". They know a lot about portions of foods, calories, and "dieting tricks", yet the reason they're always on another diet is that the original one never worked. They are also well-versed in counting carbohydrate grams.
The last one is the unconscious eater - they often engage in paired eating (eating and doing another activity at the same time, such as watching TV and eating, reading and eating; often difficult to identify this type of reader; 4 subtypes: Chaotic Unconscious eater, Refuse-Not Unconscious eater, Emotional Unconscious eater, and Waste-Not Unconscious eater.
I've decided I'm in the category of the unconscious eater and I have a little from 3 of the 4 listed above - mostly chaotic and refuse-not with a little of the waste-not added in. Very interesting!
Then we went over the 10 Principle of Intuitive Eating:
1) Reject the diet mentality.
2) Honor your hunger.
3) Make peace with food.
4) Challenge the food police.
5) Feel your fullness.
6) Discover the satisfaction factor.
7) Cope with your emotions without using food.
8) Respect your body.
9) Exercise - feel the difference.
10) Honor your health - gentle nutrition.
I am SO grateful and feel SO blessed to have the opportunity to participate in this heart challenge and gain this all-important knowledge. I've learned so much already and have changed eating habits that ought to stay with me the rest of my life.
Monday, March 16, 2009
Progress
I am learning different things throughout this experience. Journaling my food intake has been so helpful. It helps me "ration" what I can and can't eat throughout the day or what I can still choose from to fill the appropriate number of exchanges.
I have learned that when working out before, I'd walk at a rate of 4.4 mph and an incline of 15. I thought I was doing so good because I'd burn lots of calories, but now I know I was burning sugars, not fat, because my heart rate was too high (oh around 170 + or -). So, it wasn't doing me a whole lot of good health-wise. I've lowered the speed and incline, do intervals 3 days a week, and it should be better for me. I also don't have to hold on for dear life like I did when the incline was at 15!!
I'm finding that as I have started to lose some weight and feel better about myself, I'm carrying myself differently. My clothes are fitting better too - I wore a suit the other day that I hadn't been able to get the skirt zipped up all the way awhile ago. I can't wait until they are actually loose!! I have cute summer clothes that I'm excited to wear soon, and look forward to flipflops (no more pantihose then!!).
I have learned that when working out before, I'd walk at a rate of 4.4 mph and an incline of 15. I thought I was doing so good because I'd burn lots of calories, but now I know I was burning sugars, not fat, because my heart rate was too high (oh around 170 + or -). So, it wasn't doing me a whole lot of good health-wise. I've lowered the speed and incline, do intervals 3 days a week, and it should be better for me. I also don't have to hold on for dear life like I did when the incline was at 15!!
I'm finding that as I have started to lose some weight and feel better about myself, I'm carrying myself differently. My clothes are fitting better too - I wore a suit the other day that I hadn't been able to get the skirt zipped up all the way awhile ago. I can't wait until they are actually loose!! I have cute summer clothes that I'm excited to wear soon, and look forward to flipflops (no more pantihose then!!).
Sunday, March 15, 2009
WARNING!!
Ummm, so yummy!!Warning - DO NOT go to the gym with an empty stomach and then turn on the Food Network and watch Giada de Laurentis make a fabulous-looking brownie/raspberry dessert! I'm telling you - it looked so good (and easy to make). I must have been really hungry because even the eggplant/zucchini sandwich looked good - and I'm not a fan of either one of those veggies!
I did succumb to the brownie/raspberry dessert - how could I not? It called to me all day Sunday. I looked up the recipe online and made it for dessert Sunday night. I did control myself and had a small piece. Normally I would have had at least 1 normal-sized piece if not 2, and I would have "picked and tasted" as I was preparing it. Oh, it was every bit as good in real life (if not better) than it looked on TV!! It wasn't a favorite with some of the kids and grandkids, but I really liked it. Course, those are 2 of my favorite flavors - chocolate and raspberry, plus - you drizzle white chocolate on the top and add salted almonds. It was yummy. Next Saturday I'll have to watch "White Fang" again or something similar so I don't have the same kind of experience - where the food calls to me repeatedly the next day!!
I did succumb to the brownie/raspberry dessert - how could I not? It called to me all day Sunday. I looked up the recipe online and made it for dessert Sunday night. I did control myself and had a small piece. Normally I would have had at least 1 normal-sized piece if not 2, and I would have "picked and tasted" as I was preparing it. Oh, it was every bit as good in real life (if not better) than it looked on TV!! It wasn't a favorite with some of the kids and grandkids, but I really liked it. Course, those are 2 of my favorite flavors - chocolate and raspberry, plus - you drizzle white chocolate on the top and add salted almonds. It was yummy. Next Saturday I'll have to watch "White Fang" again or something similar so I don't have the same kind of experience - where the food calls to me repeatedly the next day!!
Wednesday, March 11, 2009
Body Image
Today's class focused on our body image - the view of how we view on own body. She talked about different weights - dream weight, happy weight, acceptable weight, and current weight (we also added healthy weight). We need to focus on how we feel in our clothes, how our clothes are fitting, and not so much on the weight itself. How we look doesn't necessarily match up with how fit we may be.
We discussed some myths:
Being thin will make me healthy and happy.
Others will like me if I lose weight.
Fat people are lazy and lack willpower.
Dieting will help me achieve and maintain a healthy weight.
Our challenge is to get rid of the negative thoughts and start thinking more positively about our body image. Remember that to want to have bodies like some of the actors and actresses is unrealistic and many times unattainable and only sets us up for failure. We need to love our body - it is ours and ours alone. We need to celebrate being "you" and make friends with the person you see in the mirror on the wall.
We discussed some myths:
Being thin will make me healthy and happy.
Others will like me if I lose weight.
Fat people are lazy and lack willpower.
Dieting will help me achieve and maintain a healthy weight.
Our challenge is to get rid of the negative thoughts and start thinking more positively about our body image. Remember that to want to have bodies like some of the actors and actresses is unrealistic and many times unattainable and only sets us up for failure. We need to love our body - it is ours and ours alone. We need to celebrate being "you" and make friends with the person you see in the mirror on the wall.
Monday, March 9, 2009
Muscle weighs more than fat!!
We're supposed to report our weekly weight each Monday. My weight loss this week was only 1.4 pounds. At first I was a little disappointed - after all, I'm exercising alot, watching what I eat, going without treats, etc. But then I started thinking about it and if we still have about 10 weeks or so to go, that's about 15 pounds. That would put me in a weight zone I'd be pretty happy with and I'd weigh less than I have in years!! Then when I told one of my co-workers what my loss was she said - wow, that's like 5-6 sticks of butter. Well, when you put it like that, I'm not as disappointed any more!! I have to remember too - muscle weighs more than fat, muscle weighs more than fat, muscle weighs more than fat! And too, as I go along and gain more muscle, we're taught that muscle burns more calories than fat so maybe my weight loss will be a tad bit more from time to time. I shouldn't worry so much about weight anyways - I'm more interested in getting that dang cholesterol down so I can be around for a long time to enjoy and play with our grandchildren, go on more cruises, live life to it's fullest by being healthy and able to enjoy all that life has to offer.
I discovered tonight while working out that different machines (I'm talking about treadmill vs treadmill, not treadmill vs elliptical) - even at the same gym - can give you different readings as far as heart rate and calories are concerned. Well that explains why when I'm on some machines I feel like I'm "going to die" and other times I feel like I'm hardly breaking a sweat while walking at the same rate and incline. Having a trainer (mine is Dylan) is very helpful - he helps make sure I'm doing my exercises correctly, answers questions I may have, and encourages me to push a little harder. I'm really grateful for his help.
I discovered tonight while working out that different machines (I'm talking about treadmill vs treadmill, not treadmill vs elliptical) - even at the same gym - can give you different readings as far as heart rate and calories are concerned. Well that explains why when I'm on some machines I feel like I'm "going to die" and other times I feel like I'm hardly breaking a sweat while walking at the same rate and incline. Having a trainer (mine is Dylan) is very helpful - he helps make sure I'm doing my exercises correctly, answers questions I may have, and encourages me to push a little harder. I'm really grateful for his help.
Saturday, March 7, 2009
Snack attack!
I've been doing really well at following my nutrition plan and have stuck to it really close. I journal what I've eaten and make sure that I have what I'm supposed to. However, yesterday I had a craving for snacks. I'm a sweet-aholic, so I knew I needed to stay away from chocolate, candies, cakes, cookies, etc. So, I chewed gum - and that helped but my craving didn't go away. Finally last night I gave in and made some kettle corn. Now, I know popcorn is a good snack, but I don't think that includes kettle corn but that's all I had (and the only kind I really like). I started eating and ate way more than I should have, but at least my snack craving was finally cured!
Today I went to the gym and I have to admit I struggled through the workout. It was more difficult to keep up the pace. I don't know if my heart wasn't into it or what. On Saturdays I have to work in the morning so I don't get to the gym until the afternoon which throws off my schedule. I'm a creature of habit and don't like my schedule messed with, but I don't have much choice. The gym doesn't open until 6 and it doesn't give me enough time to work out and get home in time to sign on for work. (One of my jobs allows me to work at home on the computer), I walked for an hour, but I am supposed to keep my heart rate between 120 and 130, so I had to walk at an incline and a faster speed than I really wanted to. It sure helps to have those little TV's on the treadmill at Gold's because I can watch what I want and it helps to make the time go by faster and easier. I'm so glad Sunday is a day of rest!!
Today I went to the gym and I have to admit I struggled through the workout. It was more difficult to keep up the pace. I don't know if my heart wasn't into it or what. On Saturdays I have to work in the morning so I don't get to the gym until the afternoon which throws off my schedule. I'm a creature of habit and don't like my schedule messed with, but I don't have much choice. The gym doesn't open until 6 and it doesn't give me enough time to work out and get home in time to sign on for work. (One of my jobs allows me to work at home on the computer), I walked for an hour, but I am supposed to keep my heart rate between 120 and 130, so I had to walk at an incline and a faster speed than I really wanted to. It sure helps to have those little TV's on the treadmill at Gold's because I can watch what I want and it helps to make the time go by faster and easier. I'm so glad Sunday is a day of rest!!
Tuesday, March 3, 2009
An Introduction to Me!
Let me start by introducing myself. I'm a 56-year old mother of 6 (4 girls, 2 boys) and a "nammi" of 7 of the cutest and smartest grandchildren ever (1 grandson, 6 granddaughters). I work 2 part-time jobs that total close to full-time hours.
I decided to apply to be a participant in the 100-Day Heart Challenge after my dear friend Shelly Weber (who was last year's winner) sent an email out announcing that they were looking for applicants for this year's challenge. She looks GREAT and feels good so I thought I'd at least apply. I was thrilled when I got the call letting me know I'd been one of the 15 chosen (thank you computer!!).
We went to the community heart workshop on February 6 and had our cholesterol checked, blood pressure taken, and the all-terrifying weight unveiled! I about croaked when I found out my cholesterol was the highest it's ever been. I had absolutely no clue. 3 years ago when I'd had a checkup it had been 235 and the doctor had told me to get it down through diet and exercise. The next year it was 210 - still too high but better. So I was absolutely and totally surprisesd when they told me what it was Feb 6. My blood pressure was also high. It had never been high - even each time I was pregnant.
Last year we went on a cruise to the Caribbean (I would highly recommend a cruise to anyone - we want to go again ) and I'd worked real hard to lose weight (watching what I ate, exercising every day) and got down to a weight I was comfortable at and could fit into my summer clothes. Then, over last summer I got lazy - quit going to the gym - and drank sugared soda and ate double-dipped chocolate covered peanuts (just chocolate-covered peanuts wasn't enough!!) and put alot of the weight I'd lost back on. I stayed lazy until this heart challenge and now I'm back being diligent and watching what I eat and exercising. I'm already feeling better.
I've only been to one nutruition class so far, but I've already learned that I've been eating way too big of portions in the past. I've also learned that if I eat healthy foods throughout the day (and drink my water), that sometimes I still feel fairly full at dinnertime!
I decided to apply to be a participant in the 100-Day Heart Challenge after my dear friend Shelly Weber (who was last year's winner) sent an email out announcing that they were looking for applicants for this year's challenge. She looks GREAT and feels good so I thought I'd at least apply. I was thrilled when I got the call letting me know I'd been one of the 15 chosen (thank you computer!!).
We went to the community heart workshop on February 6 and had our cholesterol checked, blood pressure taken, and the all-terrifying weight unveiled! I about croaked when I found out my cholesterol was the highest it's ever been. I had absolutely no clue. 3 years ago when I'd had a checkup it had been 235 and the doctor had told me to get it down through diet and exercise. The next year it was 210 - still too high but better. So I was absolutely and totally surprisesd when they told me what it was Feb 6. My blood pressure was also high. It had never been high - even each time I was pregnant.
Last year we went on a cruise to the Caribbean (I would highly recommend a cruise to anyone - we want to go again ) and I'd worked real hard to lose weight (watching what I ate, exercising every day) and got down to a weight I was comfortable at and could fit into my summer clothes. Then, over last summer I got lazy - quit going to the gym - and drank sugared soda and ate double-dipped chocolate covered peanuts (just chocolate-covered peanuts wasn't enough!!) and put alot of the weight I'd lost back on. I stayed lazy until this heart challenge and now I'm back being diligent and watching what I eat and exercising. I'm already feeling better.
I've only been to one nutruition class so far, but I've already learned that I've been eating way too big of portions in the past. I've also learned that if I eat healthy foods throughout the day (and drink my water), that sometimes I still feel fairly full at dinnertime!
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