Gaining Ground

I'm not quite where I want to be yet, but this morning I upped the peak speed to 3mph. From the result numbers, I'm thinking I'm going to have to be doing 3.5 - 4mph to meet the 1 mile in 15 min. The treadmill was throwing a bit this morning so need to have hubby look at the belt. It was enough that I don't think I'd want to try walking 4 the way it is. We'll have to see.

23min/ 1mi/ 172cal/ 3peak

And the journey continues

Another rough night

At least I didn't share the hide a bed with the granddaughter. With a pop-up storm (no rain just lots of light and noise) I spent the night in the recliner and slept in. I did get on the treadmill first thing before the day got crazy. The first full day Bob is home off the boat is always nuts. It actually turned out rather calm. I even got a nap. Here's the stats:

30 min/ 1.18 mi/ 207 cal/ 2.6 peak

I got a bit more done on the mileage because I failed to switch to cool down until the final two minutes instead of the last five minutes. It felt good but I knew the cool-down of 1.5mph was important.

I've been at this 5 straight days and it feels AWESOME!

Enjoying the Journey

Challenge day

The first day my husband is due home is always a challenge for me. In the back of my mind I worry about him making that long drive from Chicago to the southern MO Ozarks. It isn't a bad drive but there are so many drivers on the road who don't pay attention.

Add to that my previous evening. For some unknown reason my minutes after going to bed last night my granddaughter became filled with such sorrow, the sobs seemed to come all the way from her toes. She has NEVER cried like this before. In fact, she really isn't a crier. She's a very happy child. When she cries, you know there's something wrong.

It was also a night of predicted storms. For me, that means pulling out the hide a bed and camping out in the living room... the only place my 13+ year old Sheltie feels semi-safe during thunder and lightening. And she won't sleep in here alone.

Needless to say, it was almost 12:30 by the time my granddaughter had settled down to sleep, all the animals were tucked in somewhere for the night and I was trying to get comfortable without my body pillow on one side and the 2.5 yr old tucked into the back of my neck on the other side. That is until 6 a.m. when I feel a pat on my head and 'Hi Ma' in a very wide-awake voice. Too cheerful for my little sleep, LOL but precious just the same. I couldn't be upset with her. So during the time I'm usually enjoying quiet time, Handy Manny was already on the TV and I was in 'straighten the house' mode.

It would have been so easy to skip the treadmill today. Trust me. But I am so afraid if I miss one day then each day that follows will become easier and easier to let slide. I don't want to do that. So after getting supper underway, I gave hubby instructions for finishing and I laced up the shoes. I did the mile in just under 30 min. That mile would be faster if I didn't spend 10 min at 1.5 in warm up and cool down. But it will come and soon I'll be doing my mile in 15 minutes and working towards a new GOAL. For now.. here are today's stats.

1.08 mi./ 2.6 peak speed/ 195 cal/ 30 min.

And the Journey continues...

Walking still going strong

Okay, I know it's only Day 3 but trust me, with the way the last 18 months have been, doing the same thing three days in a row is HUGE.

I feel good about getting back into my old routine. It use to be (before kidlet and grandkidlet moved in) I was up, having fed the dogs, walked the Sheltie, made breakfast and carrying my coffee downstairs to the office all by 7:30. I usually didn't exercise until mid-day.

So with that in mind, I look forward to Day 4. For now, here are today's stats:

30 min./ 1 mi./ 2.6 peak speed/ 186 cal.

Enjoying the Journey

Exercise Check In

Okay... I did roll over and go back to sleep for about an hour this morning. The cool air in the bedroom sans rain was refreshing for a change and I just couldn't pass it up. It was remembering I needed to put the birdfeeder out that got my feet on the floor.

So here are my stats for today:

30min./ 1 mi./ 185 cal.

I think it's a little better than yesteday and it will improve with time and persistence.

And the Journey continues...
Kelly

Charting the Course

Well... I did it. I got on the treadmill this morning. I'm not talking after morning coffee, or time on the computer. I mean very first thing. I took care of personal business, laced up the tennies I bought strictly for exercise (but had yet to use) and set the machine in motion.

Keep in mind, it isn't a fast pace to start out. I walked for about 15 min. at 1.5 speed. Then I kicked it up to 2 for 10 minutes before coming back down to 1.5 for the final 5 min. It took me 31. minutes to walk the mile! OUCH! But I will get better over time. Back in my slimmer days I could walk the mile in 15 minutes. I'd be happy with that so I'm going to stick to today's plan for a week then gradually step up the pace. When I can clear the 1st mile in 15 minutes, I'll increase the mileage. I'd love to be able to walk 5 miles by September when I am planning my private vacation.


As I count down, take note of the bar at the top of the page (courtesy of www.tickerfactory.com). As the weight gets closer to the GOAL of 125, you'll see the bar move in that direction.

So let's get moving and...

Enjoy the Journey
Kelly

Oreos are EVIL!

If nothing else this post will show I am human. LOL

I seldom buy cookies or candy. Candy treats are reserved for National Novel Writing Month (www.nanowrimo.org) and cookies are just something I don't eat a lot of... not even during the holidays when I bake TONS for gift boxes. But one cookie is a weakness. OREOS .

I've been drinking a lot of milk lately so when I saw Oreos on sale at the store last week, I bought a package. BIG MISTAKE. As of Wednesday I was at 179 pounds. Now keep in mind I have not even eaten half of the package yet 2 pounds found their way back to my waist. Ugh!

This morning the oreos have found a home in the freezer until I KNOW I can use them as a treat, not an indulgence.

Now.. Back on track and
Enjoying the Journey

Tame Your Sweet tooth!

8 Simple Changes to a healthy lifestyle and being Diet Free. This week we look at the final letter in the word DIET.

The 'T' in DIET is all about taming the sweet tooth. There is sugar in almost everything processed. Or worse yet, High Fructose Corn syrup! If you're over-indulging in products that contain either of these, you might as well start ordering the diabetic test strips now. Personally, I'd prefer to spend my money on other things - like rubber stamps and scrapbook paper. :-D So instead, let's look at how to eliminate these items from our food intake. (Notice I didn't say DIET)

First and foremost, if you're eating fresh fruits, you're getting all the sugar you need. And if you're eating it for snacks, chances are you are curbing your craving for 'sweet treats'. Now this doesn't mean you can NEVER EVER have something sugar sweetened... just make it COUNT. Keep the portion in mind. Example... 5 pices of Dove Caramel choclates are 200 Calories - 100 of which are FAT. If you keep your sweet treat on a 100 calorie level, only have 2. Just enough to know it's a TREAT... not a meal.

I also know firsthand it's almost impossible to go cold turkey. I have really strong willpower (low pain threshold but I can back off if I really put my mind to something). What you want to do is wean yourself back a little at a time. If you drink 4 (20 oz) sodas a day, promise yourself for one week you'll only have 3 (2 would be better but I'm a realist). The next week promise yourself only 2. By the third week you'll be down to 1 soda per day. I'm down to 1 (12 oz) soda over the course of 3 days. My GOAL is to get it down to 1 treat soda over a weekend or only on mowing day (one or the other)

I live in Sweet Tea country. I've always had sugar in my tea (okay... almost syrup). I had quit drinking tea for a long time but I really enjoy it in the summer. I'm gradually working my sugar content back. I'm down to 1/2 of what I would normally put in it. Every week I get a little skimpier with the sugar until eventually I'll have just enough to take the bitter edge off and be happy. I also only drink one glass of tea a day and not until I've had at least half of my water for the day.

The other REALLY BAD thing is High Fructose Corn syrup. This is a killer when it comes to developing Type2 Diabetes. The easiest way to avoid it is to READ LABELS. If a label says it contains High Fructose Corn syrup, PUT IT BACK. And the worst thing you can do for your child's diet is to give it to them.

It's all about the choices we make. Personally, I've made the choice to be healthy and hopefully be around to enjoy my granddaughter long after she's moved out. :-)

Enjoy the Journey!

Back on Track

Well, not off track as far as the program goes but getting back in touch will you guys. When I signed in to do today's post I was amazed it's been over three weeks since I last posted. I am soooo sorry. Between enjoying the final weeks with my grandtoddler (she moves to Nashville the end of June) and getting the garden in, I just haven't spent much time on line.

I have been doing very well on the eating and I've not lacked for exercise. There's a lot of bending, stooping, lifting, carrying when it comes to planting almost 30 tomatoe plants, mulching all the beds (tomatoes, cucumbers and strawberries), getting the lawn fed and the first rounds of mowing/trimming for the season. Of course, now that most of the intensive work is done it's time to look ahead to a regular workout routine. I've decided against starting the Slim in 6 until after the toddler is gone and I can really get into it. Instead I'll be using the treadmill. I've not been on it since January so I think it's time.

How are you doing?

Enjoy the Journey
Kelly

Eat Often! Part 2

Although Eating Often is important to a balanced metabolism, it's just as important to eat the RIGHT FOODS.

One of the things pointed out on the 8 Simple Changes program was that the old food pyramid recommendation of 4-5 servings of fruits and vegetables a day is outdated. With all the new research of the positive affects these items have against various forms of cancers, Alzheimer’s and similar diseases, it is now suggested we should be enjoying more like 8-10 servings a day! Who can do that much?

Anyone!

Add a fruit or vegetable (or both) to every time you eat and you're waging war against all those nasty diseases threatening to take your life.

Try some of the following:
# Pureed fruit on your pancake instead of syrup or jelly
# Veggies in your omelet or just some sliced tomato with your scrambled eggs
# Fruit in your cereal - real fruit
# Fruit for mid-morning snack or a fruit smoothie
# Salad at lunch with some protein. Add craisins or raisins as an ingredient
# Fresh, crunchy veggies as an afternoon snack
# Steamed veggies with dinner and a fruit compote for dessert
# Fruit as a movie snack such as frozen grapes or strawberries and Greek Yogurt

Let’s look at what could be a typical 3-meal/2-snack day.

Breakfast:
2 fluffy scrambled eggs, 2 strips center-cut lean bacon,
1 piece whole grain toast, 1 small tomato sliced, 4 oz. glass of Orange juice (2 serv. Fruit)

Mid-morning Snack:
An apple (1 serv. Fruit)

Lunch:
Medium salad with 1 C. lettuce, ½ tomato diced, ½ c. spinach leaves, 1 oz. grilled chicken breast, 2 T. Fat Free ranch dressing ¼ C. raisins (1.5 serv Veg. 1.5 serv Fruit)

Mid–afternoon Snack:
1 C. Baby Carrots & 1 C. Broccoli (1 ser. Veg.)

Dinner:
4 oz. Lean grilled steak (remember the center palm of your hand)
½ baked potato with fat free sour cream
2 C. steamed vegetables of choice (1 ser. Veg.)
Made fresh Fruit cup consisting 2 C. cubed Peaches, Pineapple
(1 ser. Fruit)

Movie snack:
1 C. green grapes (1 ser. Fruit)

Total for the Day: 10 Servings!

The key to all of this? Meal Planning. This is a subject all it’s own, so for now let me just say, “it’s easier than you think.”

Enjoy the Journey
Kelly

Eat Often! Part 1

My previous post leads into this one regarding the acronym for 8 Simple Changes. Today we are talking about the E in DIET. As you can tell by my husband’s schedule, eating often – as in 3 meals and 2 snacks spaced evenly throughout the day – isn’t possible for him. However, the eating at regular intervals is important to forcing the metabolism to work the way it should.

Any ‘popular’ diet program out there – the TV infomercial types – are all based around 2 things: Eating 3 meals/ 2 snacks AND Portion control. The overall concept WORKS. However, the reason most people can’t stay at their achieved healthy weight after getting off the program is because it’s all done for them. The food (with the exception of WW) comes to them prepackaged. They don’t have to think about the amount. Just open the box, pop it in the microwave and eat. Doesn’t that sound YUMMY? WW teaches you about ‘points’. And while you’re dedicated to the program when you’re paying for it every week, some of that dedication goes by the wayside when it’s no longer costing anything. It’s just easier to eat what you want.

What if you could eat almost all the foods you enjoy and still be healthy? Doesn’t that sound like a plan you could LIVE with? It is as easy as eating EVERY THREE HOURS and in CORRECT PORTIONS.

I’ll give you Part 2 tomorrow. In the mean time, I want you to focus on eating every three hours. Note what time you wake up on a regular basis. If you tend to wake up whenever, rethink the whole alarm thing. Getting up at 6 or 7 is a good place to start your day. Then plan to eat within a HALF AN HOUR of getting up. Get that metabolism going! Then map out your day to eat every three hours. Breakfast, mid morning snack, Lunch, mid afternoon snack, Dinner. If you’ve been really good, treat yourself to a 50-cal. snack at the end of the day. Set a timer if you have to. But remember to eat SOMETHING HEALTHY throughout the day.

And the Journey continues…

Week 8

Good morning!

Welcome to Week 8 (yes, I know I skipped Weeks 6 & 7). I’ve been here, just not HERE. When my husband is home off the boat I spend as much time with him as possible and as little time on line. He’s gone three weeks and home three weeks, so the time with him is precious.

When he’s home, my job of planning healthy meals becomes a task. Where I will eat most anything, including an array of vegetables, he won’t. He was raised a meat and potatoes boy. And at 6’4” and 287 pounds, he shows it. Trying to get him to change his habits is hard. Here at home, I can help by at least fixing healthy meals I know he’ll eat, educating him on proper portion sizes and eating regularly. But three weeks out of six isn’t a ‘lifetime’ change. The three weeks he’s on the boat he works a six-hour shift and is off six. Part of his six hour off time is spent getting something to eat and winding down he so he can sleep for maybe four hours before he has to get back up, shower, fix something to eat and report to the wheel house for crew change. In that hour on either end of his off time he barely has time to fix a meal, let alone a healthy one. If he’s lucky when he gets up, he has time to eat something AND put something in the oven or the crock-pot to slow-cook before taking his duty. He’s on a small line-boat, which means there isn’t a cook. The crew fends for themselves. As Captain and the main shopper for his rotation, Bob tries to make sure there is a good assortment of foods that can be slow cooked or fixed on the fly. Unfortunately that means lunchmeats high in sodium, drinks loaded with sugar and caffeine and snacks they shouldn’t eat. Think of guys’ boat tour as a 3-week long bachelor pad.

With this kind of lifestyle, it’s easy to understand why a guy develops “Pilot Paunch”. Once a crew member works himself off the deck where he is hauling hundreds of pounds of heavy rigging for his 6 hour shift, up to the wheel house as Pilot or Captain he gets zip for exercise. Bob always promised he wasn’t going to develop Pilot Paunch but there just isn’t any way to avoid it. I just pray by the time he’s able to retire, it isn’t too late to save him.

And the Journey continues…

Breakfast...

really is the most important meal of the day.

In the Diet Free phrasing, 'I' stands for INCLUDE BREAKFAST.
By eating something first thing in the morning, preferrably within an hour of getting out of bed, you jump start your metabolism. In essence, you're starting your internal engine and warming it up so your body can function properly throughout the rest of the day.

One of the points brought up in the presentation I watched was what if you aren't hungry in the morning. Well... how much did you eat the night before? The primary reason people arent' hungry in the morning is because they over ate before going to bed.

The other problem many people have is they are so busy in the morning they rush out the door without eating. By 10 a.m. their body is screaming for food and they grab whatever is handy... usually not healthy. Or they get something at a drive-through on the way. Also not healthy.

She discussed donuts.. everyone's favorite quick breakfast, right? (well, not mine)
She had a gal come up on stage and read the ingredients on the back of the box. The first 2 ingredients in a box of donuts were Shortening and Sugar (in that order). 2 donuts amounted to almost a cup of shortening and 1/2 a cup of sugar. Now doesn't that sound appetizing?

The key is to plan ahead. If you have to go out the door, have nutritional items on hand. Just read the labels carefully for Sodium. Just because it says it's healthy, doesn't mean it is. Look to a couple pieces of Whole Grain toast and a tsp. of peanut butter and a banana. If you can eat at home, think portions. 2 scrambled eggs topped with diced tomato or a 2 egg omelet loaded with vegies, a slice of whole grain toast with olive oil and fruit. I've been eating lots of strawberries, my husband prefers blueberries. We've also discovered the new aerosol Organic pancake batter. Very nutritious, and just a hint of sweetness. You don't need syrup, just some crushed fresh fruit or sprinkle fruit in the batter while it's on the griddle. Yum!

So Include Breakfast... your body will thank you!

Enjoy the Journey
Kelly

Water and Weightloss

Since our first letter of the 8 Simple Changes is D - Drink Water, I thought you might enjoy this link. It's the results of a study in Prevention magazine about how 12 oz of water before a meal can make a major difference in your weightloss.

http://www.realage.com/tips/lose-weight-faster-with-this-premeal-habit

Now we all know that water is going to fill you up, but it will also help your body process the foods more completely and flush the stuff your body doesn't need, through your system instead of storing it.

So Drink to your Health and Enjoy the Journey!
Kelly

8 Simple Changes

8 Simple Changes to a healthier lifestyle sounds easy. I mean, who can’t do 8 things? One of the things Zonya Foco recommends is only trying them ONE AT A TIME. Try changing one habit this week. Next week, add a second. By the end of 2 months, you will have made 8 Simple Changes to a Healthier, Happier YOU. Over the course of the next few weeks, I’ll take one at a time and give you some tips to making the changes a part of your daily life.

So here are the 8 SIMPLE CHANGES

D – Drink Water.
Make sure you are drinking at least 8 8-oz. glasses a day.

I – Include Breakfast.

E – Eat Often!
Eat approximately every 3 hours (sound familiar?) and include a fruit or vegetable EVERY TIME.

T – Tame Your Sweet Tooth!
There are healthier ways to satisfy your sugar craving… or eliminate the CRAVING (not the sugar) all together.


F – Find the Fat.
Read labels. Know where the hidden fats are.

R – Replace Processed Foods
Quick rule of thumb… If you can’t pronounce it Don’t Eat It!

E – Eat Only When Hungry
Ever watch a baby eat?

E – Exercise
Not necessarily a routine… but incorporate it into your daily living in small ways.

You’ll see just how SIMPLE these 8 CHANGES really are when we get into breaking them down.

For now…

Enjoy the Journey!
Kelly

Back on Track

After a very long nine days of coughing, sneezing, seasonal yuck I am back on track and ready to reaffirm my dedication to getting the weight off.

I'm a strong beliver in self-eduction. I don't think we ever stop learning if we only open up to the information available. I'm not saying everything we hear, see or read is all fact. But if we pay attention, there is a little something to be taken away from everything.

Last week I watch a show on PBS called DIET FREE (www.dietfree.com). DIET FREE is a program designed by Zonya Foco, RD - a nutritionist. The concept is simple. Make 8 simple changes to your food habits and you'll be healthier. No calorie counting, no depriviation. Just choose to Make Good Choices about what we put in our bodies and the rest will take care of itself.

Richard Simmons always pointed out the first three letters in Diet spelled DIE. This is about LIVING! With that in mind, I'll introduce you to Zonya's 8 Simple Steps on Monday.
Have a Blessed Easter Weekend
Kelly

Week 3

I’m a bit slow in posting this week. The good news is, I’ve lost 2 pounds! Go Me!

The other news is I’m not sure how. I still have the horrendous head cold. When I’m sick and it’s in my throat, the only thing I drink is Mt. Dew.

With the cold, nothing has tasted… good, bad or otherwise.
I’m still not back to optimum health but I’m not coughing and sneezing with every breath. It’s a start. The week can only get better.

The journey continues…

181/179/125-130

Week 2

It’s been one of those weeks. I’ve not eaten things I shouldn’t… I just haven’t eaten as much as I should nor as regular.

I started the week out with an upset tummy. I think it was just a 24-hour bug but I couldn’t bring myself to eat or drink anything except small amounts of Mt. Dew. It’s the only thing that settles my stomach. Mt. Dew today will usually show me 2 pounds heavier tomorrow. I was amazed to find out I’d not gained any weight afterwards.

The other thing that amazed me was how bad I wanted to eat salad. I was sure I’d be burned out by now but I still find myself figuring out a way to incorporate a salad or lettuce into at least one meal a day. It just wasn’t going to happen Sunday or Monday. The bug also dampened my spirits about getting on the treadmill.

I was back on track by Tuesday in time to wake up this morning with a nasty head cold. At least I feel like eating, but the sinus drainage irritates the throat. I’m trying not to breathe on the toddler too much but I think she’s feeling a bit of it herself. She’s still pretty run down after her travels to Nashville and New Hampshire last week. Maybe we’ll just spend this week catching up.

Not so careful

Yesterday I gave into a craving for KFC. I was just hungry for fried chicken. Now remember, I said everything in moderation. I know KFC is high in fat content so I was careful to only have 2 chicken legs and a serving of green beans. I also ordered one of their new boneless filet's to go. Those are really good. I've not tried the grilled ones because our KFC doesn't have the grilled options on anything. However, hubby tried one up by Chicago and said they were nasty dry. LOL So I will enjoy them in moderation. I'm thinking no more than 1 every couple of weeks on a big salad.

Anyway, I ate the KFC and felt AWFUL! So won't be making that mistake again any time soon. I think part of it came about because it was the only thing I'd eaten since my 1/2 of mini bagel with peanut butter at 6 a.m. Not a lot down there to absorb the grease, ya know.

I did enjoy the filet chunked up on top of a large chef salad for supper and felt much better.

I am eating more salads. I worried I might burn out on them so I keep mixing them up a bit, adding different toppings. I always have lettuce and tomato. Sometimes I'll add diced cucumber, chicken breast, ham, mixed greens and hard boiled egg. I can't wait to plant the garden and have lots of FRESH vegetables to choose from.

What do you like on your salads? Share your suggestions and help keep me on track. ;-)

Enjoy the journey
Kelly

Portion Reality Check

It’s no secret we’ve become a wasteful society. The way we eat is no exception. Some people tend to eat and eat until they are in agony, have to unfasten a button on their pants or just know they don’t dare take another bite. I’ve been guilty of all three at one time or another.

In today’s economy, we all want more for our buck. A trip to a buffet offers us the opportunity to get more for less money and experience any of the above-mentioned aftermaths. And at the end of the day, anything that wasn’t consumed gets tossed out. A mother of the 1950’s and 60’s would have been horrified at the thought.

Periodically I get stuff in the mail trying to sell me something. One of the repeat mails I get is from PREVENTION magazine http://www.preventionmagazine.com/ by Rodale Publications. If you’re not familiar with them, they also publish Organic Gardening, Bicycling, Women’s Health, Runners World, Mountain Bike and Men’s Health. They know health.

One of the Tip sheets I recently received gave an inside look at how our conception of PORTIONS has changed over the past sixty years. Take a look:

A HOMEMADE SANDWICH

1960 – 2 slices of bread + 1 slice of bologna = 380 cal.

2010 – 2 slices of hearty bread + 10 slices of deli turkey = 820 cal.

BAGEL

1960 – 2 oz. = 140 cal.

2010 – 4-6 oz. = 320-400 cal.

MUFFIN

1960 – 1.5 oz. = 150 cal.

2010 – 5-6 oz. = 500-600 cal.

ICE CREAM

1960 – ½ C. = 150 cal.

2010 – 1.5 C. = 350 cal.

COLA

1960 – 6.5 oz. (remember those little coke bottles?) = 85 cal.

2010 – 24 oz. = 300 cal.

FRENCH FRIES

1960 – 2.4 oz. = 240 cal.

2010 – 6.2 oz. = 540 cal.

HAMBURGER

1960 – 4 oz. = 320 cal.

2010 – 12 oz. = 920 cal.

As you can see there is a BIG difference in our perception of what a serving size really is. But how do we know? I mean, isn’t what they serve us in a restaurant - a ‘serving’? Yeah! For at least two of you at the table.

How do we really know what a serving size is? I mean, we can’t cart the food scale with us everywhere we go. Actually, we do. It's our HAND. Here are some tips to keep in mind next time you are at home or eating out. The same visuals will apply.

A CLOSED FIST = 1 C or 1 serving of Carbohydrates

AN OPEN PALM = 1 serving of meat

TIP OF YOUR THUMB (between tip and first knuckle) = 1 tsp. fat.

If you want to make it look like you’re getting more for your portions, DOWNSIZE YOUR PLATE. Use a 9" plate instead of the traditional 11" plate. You’ll eat 18% fewer calories.

As a parting thought… if this makes you feel deprived, a recent study shows that drinking hot cocoa may lower your blood pressure. But you might want to make it sugar free. J

Enjoy the journey!

A New Week Begins

Today is truly the beginning of this journey.

I've started by eliminating my low-cal fluffy coffee which usually starts my day. It hasn't been as hard as I thought it would be. And don't get me wrong, I'm not giving up my fluffy coffee. It will be my night-time power-writing beverage of choice if I've drank my water for the day. I've also added green tea with honey as my lunch drink.

I'm still planning out my meals. So now is a good time to talk about my plan.

Through lots of reading, TV watching (both infomercials and health shows) I've learned there is a few basic concepts to follow for optimal weight loss and good health.

3 meals and 2 snacks spread evenly throughout the day.
This constantly feeds the body to keep the metabolism in it's peak performance. Think fueling the car at regular intervals during a road trip to keep from running out of gas somewhere along the way.

Low-fat, Lean Protein
Lean meats are just better for you. If you've ever read Dr. Oz's book You On A Diet or seen his TV special documenting what the body looks like on the inside from years of abusive eating, you'll never eat red meat again ... or at least think twice before making it part of every meal.

Now I'm not saying - NO Red Meat. Hey, I'm not giving up a good cheeseburger now and then. But I do want to suggest that it's always best to know where the meat came from and what it's been eating. The earlier onset of puberty and development in young girls (as well as many health issues) are being traced back to the hormones these animals are being fed. Think about it. If the hormones are used to 'bulk up' the cow, what do you think they're going to do to the body consuming it. Okay... not preaching.. just 'food' for thought. :-)

Regardless of what plan you are on, EXERCISE is still a major player in the equation
Even those wonderful weight loss supplements tell you they work in conjunction with a healthy diet and exercise! Exercise pumps blood and oxygen through your body, rejuvenating your whole system so it can breathe better and perform at an optimal level. Exercise will also help to tone up the skin as the weight goes down. It takes time. Find something you enjoy! Exercise shouldn't be a death sentence. But life without exercise can be.

So my plan encompasses all of those things. I first got started on the 3 meals/2 snacks after reading The 3-Hour Diet by Jorge Cruise. His plan is the same as all the other big names out there... he's just putting it in a context people can understand. Eat the foods you enjoy and learn to do it in moderation. There is no 'giving up' (for the most part) as long as you eat Regular Servings.

Tomorrow I'll show you some comparisons in how quantity has changed over the years. Until then...

Enjoy the Journey!

Still hangin' in

It's been a really crazy week. The last week hubby is home usually is. Add to that my daughter made a trip home from Nashville on Monday to pick up her daughter (who we care for until she can find a place) and take her for a week. They left on Wednesday. Keep in mind, this is the first time our house has been toddler-free in exactly one year after being empty nesters for almost 5. We've taken advantage of the opportunity to get some stuff caught up around the house.

My exercise for the week consisted of serious spring cleaning. I've done loads of laundry and hung them on the line, moved furniture, shampooed carpets. I took a trip to Springfield on Friday for an all day shopping trip. I wore my 'fat' jeans. These were jeans I wore at my heaviest. They were TIGHT! Crazy thing is... I'm 7 pounds less than I was when I wore them before! I'm still trying to figure out how that is even possible.

Tomorrow starts a regular work week. I have some cleaning to finish before the granddaughter comes back on Wed. I'm thinking some outside work is in order before spring rains move in.

and the journey continues...
Kelly

Spandex Doesn't Lie!

Yesterday was a prime example of living 'through' weight loss. As you can see, there wasn't a post yesterday. So much for the 'daily' aspect right off the bat! I am a creature of order and when things upset my order of balance, it throws everything off for me. What should have been a 'get up and duplicate Monday' turned out to be overtaken by my daughter visiting from Nashville. She was asleep on the hide a bed in the living room. Thus, no workout space. Then as everyone began to get up and around it was time to fix breakfast then the daughter, granddaughter and I went into town to get some things they'd need for their trip to Nashville and to New Hampshire.


We ate lunch at a Chinese buffet. I stuck to mostly proteins and drank ice water. For supper we had steamed chicken breasts in low-fat cream of mushroom soup (they'd been in the crock pot all day), rice, green beans and spinach. I shared a chicken breast with my 2 yr old granddaughter, passed on the rice and ate spinach.


The one thing that did go right yesterday was getting my vitamins in for the 2nd day in a row. We'll talk about them tomorrow.


Today I wanted to introduce you to the full 'picture' of me... literally. Nothing can motivate you to stay on track like a TRUE picture of what you've let yourself become. So here I am in all my workout spandex glory...















My starting statistics are:

Chest: 45 "
Waist: 45 "
Hips: 45"
Thigh: 24"

I've got my work cut out for me. Tomorrow I'll discuss how I'm going to take the weight off and get in better shape, how much I want to lose and a potential time frame.

Many Blessings
Kelly

Putting it all out there

I had never thought about it much until recently but I guess I've had a weight issue all my life. I'm not sure about as a teenager because back then you had to be really overweight before anyone called you the 'fat kid'. I never was. But looking back on how and what I ate, I couldn't have been healthy.

I was raised on fried foods, white bread and starches. We were poor. Leftover potatoes picked up from a field went a long way to stretch the meat Mom and Dad bought. Pasta and loaves of either store bought or homemade bread were a staple. All of this was supplemented with a lot of of home canned vegetables. Besides green beans, brussell sprouts and peas there were sweet/dill/ bread & butter pickles, jams/jellies/syrups, tomato sauce, homemade ketchup and anything else they could put in a jar. Day old donuts were purchased by the flat from a local bakery. We'd package them into 'serving' size and freeze them for Sunday morning breakfast. We might have been poor but we didn't go hungry.

Moving away from home at 17, I didn't eat much and was on the go constantly. I weighed 120 pounds but I'm not sure it was really a 'healthy' weight. A bad first marriage filled with alcohol and forced drug-inducements during this period didn't help.

After that I spent time recentering. Thanks to long walks or dancing in clubs in Baton Rouge followed by hiking in the mountains of Colorado, I finally found a healthy balance. I was at my best weight of 115, had toned legs and a butt I'd love to have again. I was 22 years old and truly healthy for the first time in my life.

Then came a second marriage. Finally someone who appreciated my talents in the kitchen. Twenty-five years later and I'm the second heaviest I've ever been. I FEEL healthy. I'm able to go about my day taking care of everything that needs doing. But at the end of the night I am exhausted.

I do have some health issues. Mostly muscle spasms in my lower back and tightening in my neck due to multiple injuries over the years. Getting my weight back in check will help alleviate flare-ups. I will be 49 in September. For now my life consists of keeping up with my 2 year old granddaughter whom I adore, trying to launch a writing career and taking care of our home - including 4 dogs, 3 cats and gardening. My husband, Bob, helps as much as he can when he is home. He is a riverboat captain, a job which takes him away from home for 3 weeks at a time and home 3 weeks.

I wouldn't trade my life for anything. We travel this road for a purpose. I just want to insure I'm the healthiest I can be on this journey. Tomorrow I'll tell you how I plan to do this. We'll look at the map together.