Today was truly one of the best days I've had since I started this blog! I woke up feeling very energetic and positive and KNEW it was going to be a "fantastical" day! : ) I did my weekly weigh-in and, lo and behold, I've dropped 2.7 lbs! I'm thrilled, of course! I feel as though my hard work from last week paid off - and what that does is give me incentive to make this week even better!
I'm on Day 6 of the 100 Days Challenge, though I started this over a week ago. Heck, may as well call it a 100 WEEKS CHALLENGE as I'm certainly not going to be able to get through this challenge in 100 Days . I also don't want to rush through this challenge just to get it done and say "I DID IT!" As I've mentioned last week, I need time to reflect on some of the topics before I can apply them to my journey. Another reason is there are days when I simply will not be able to read, reflect and journal - whether it's because we will be traveling or because "stuff" happens. In any case, the journey is a life-long journey - not just a little over three months which is what 100 days would be. I am ready to move on to the next theme as I do feel totally committed, have set my boundaries, and set my goals. Besides my overall goals and my daily meal planning, I'm also going to start setting my weekly fitness plan. This week my goal is to get in FIVE days of exercise - three of swimming and two of walking. I'll need to get them done during the week as this weekend we'll be taking a road trip to the mountains.
The theme for Day 6 is "Protect Your Program". What this means is to take ownership of one's program to the point that no one should be able to influence us to "ignore" the program - not even for a day! I've been demonstrating this already with my husband. He enjoys cooking but often makes dishes that are simply not on my plan. I let him know what I can or cannot eat, and, when necessary, we plan separate meals. The biggest challenge is generally eating out - especially having dinner with friends at their homes. For example, we've been invited to friends' house on Thursday evening - and the menu is "brats and fixings". I'm not sure what the "fixings" are but I'm assuming it is German fare such as potato salad, etc. I intend to bring a veggie and dip plate and/or fruit plate which will give me a recourse in case the fixings are high caloric foods as most German foods are. Protecting one's program also includes the pre-planning of meals - both at home and when one eats out - when possible. I have already made it a habit since quite some time to check out restaurant menus online prior to eating out. This way I can pre-plan my meal. I've also started requesting that the dressing or sauce be placed on the side - or not at all. Protecting my program is instinctive to me - especially since now I'm totally committed to it!
What did I do today to demonstrate my TOTAL commitment and how did I protect my program?
Today, I got in 50 minutes at the pool - 45 minutes of lap swimming (3/4 of a mile) and 5 minutes of water aerobics. I did not have to even think of "doing it anyway" - as I felt very self-motivated - a nice change from most of last week! I also ENJOYED my time at the pool - savored the time in the water and set up a nice rhythm of swimming laps - which made it less of a chore, which is often how I see exercise. In some ways, choosing to take on a positive attitude towards exercise is also a way to "protect one's program" - from myself, not from anyone else! I can let negativity dictate how I feel about exercise or any other aspect of this program - which would be allowing my emotions to sabotage it! Or I can embrace my program, and protect it with my entire being - body, mind and soul! Today, I have chosen the latter! I'm hoping for more such days as it sure makes a difference as to how the day runs its course!
Here's wishing everyone the same kind of "fantastical" day I had today! : )
Monday, January 30, 2012
Sunday, January 29, 2012
100 Days Challenge - Day 5 (continued)
Yesterday, I discussed the strategy Linda Spangle presents on Day 5 of the 100 Day Challenge - The Magic Notebook. I also discussed variations on how I can incorporate this in my journey.
Today, Amazingly, I found the perfect FREE App for the "magic notebook" (and lots of other stuff!). It's called Evernote and I was able to find and download it on my Apple Apps on my Mac. Here's a description of what it does:
| Use Evernote to save your ideas, things you see, and things you like. Then find them all on any computer or device you use. | ||
A few simple ideas to get you started
In addition, it has a food app attached called Evernote Food! Here is the link: http://www.evernote.com/food
In the next several days, I will be spending time getting acquainted with the App and discovering ways to use it. However, I'm excited about it already as it seems to be perfect for saving recipes, jotting down food ideas, adding weblinks, photos etc. When I get my Android phone (soon, I hope), I can also sync it to the phone! Very cool!
Ok, enough about the Notebook. I need to go on to summarize the last two days as to how I've demonstrated my commitment on this journey.
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| ||
1. My biggest challenge yesterday was eating out with my friend. Fortunately, I chose the restaurant - China Star Bistro. I know the menu well so pre-planning my meal was easy. I ordered the Ocean Garden which was a wonderful medley of boiled seafood and mixed vegetables. Along with it, I drank jasmine tea and had a small serving of white rice. I only ate 1/2 of the plate and brought home the rest! I know I ate too much sodium so I'm focusing on drinking as much water as I can today. I also planned my dinner out by eating very light meals during the day.
2. Today, I had yet another challenge....a birthday luncheon for my Mom at her foster care home. In order to prepare for this meal, my menu today is: Breakfast - Greek yogurt, granola and berries; Dinner will be a bowl of Healthy Choice soup (Chicken and Vegetables) and fruit. Lunch on the other hand was not "light". My husband made King Ranch Chicken and I had a half serving. Along with it, I had veggies and one tsp of the dip (ranch dressing), and fresh fruit. Then came the piece de resistance" - the decadent chocolate cake my brother brought - and I had a relatively small piece (but no doubt not small enough!).
While I did exceptionally well on the dinner out last night, I "caved" on today's sumptuous dessert! :( However, I've stayed within my "weekly point allowance" for such events as birthdays, eating out, etc.
Summary of my 1st Week:
Overall, I feel I had a successful week - and I tribute it in part to this blog. It's helped me stay focused on a daily basis. I got in FIVE days of staying within my daily points this week and FOUR days of exercise! A new week begins tomorrow and I plan to build on this 1st week of success with added exercise and a mindful, pre-planned eating program. I know I have two days of eating out - one is at a friend's house for dinner and another will be on the weekend as we'll be traveling to the Sacramento Mountains for an overnight stay and concert - The Texas Tenors - at the beautiful Spencer Theater in Ruidoso, NM. I should be able to plan ahead as I know where we'll eat dinner - at one of our favorites - Cattle Baron ( a Texas style steakhouse - they have a well-stocked salad bar and serve seafood as well).
Saturday, January 28, 2012
My 100 Days Challenge - Day 5 - The Magic Notebook
The "magic notebook", according to Linda Spangle, is a place to write favorite foods down when such thoughts come to mind. Rather than eat them, the idea is to write them down, and even add a description or picture of the food, and then anticipate the pleasure of eating the food in the future. The purpose is to not to act upon the actual eating of the pleasurable food (such as "trigger foods") but to place them in the "magic notebook" instead. It's an interesting strategy which I haven't yet tried. I think coupling this with a list of healthy recipes would be even more beneficial. Most of my "trigger foods" are food items - not meals - such as ice cream, cookies, breads or other baked goods. It would behoove me even more to have a "go to" list of substitutes - ex. replacing ice cream with frozen yogurt; replacing various baked goods with "healthy substitute" recipes, etc. I think I need to have this on my computer in some kind of e-journal format as many of the recipes I find are online. This is something I need to work on so I can choose the format, design, etc.
To be Continued... Time to call it a day as I just came back from a night out with an old friend and it's past 10:30 p.m....we spent nearly four hours at a restaurant catching up with each other's news, etc.
To be Continued... Time to call it a day as I just came back from a night out with an old friend and it's past 10:30 p.m....we spent nearly four hours at a restaurant catching up with each other's news, etc.
Friday, January 27, 2012
My 100 Days Challenge - Day 4 - Boundaries, Not Diets
The topic for Day 4 is "Boundaries". I did not blog yesterday as it's taken me two days to come to the realization that I need to set my own boundaries since this is a lifetime journey. At first, I was going to take the "easy route" and use WW Points Plus program as my "boundaries" - along with the extra points one gets each week. However, after reflection, I decided that that would not cut it - that I really need to personalize my boundaries and decide what works for me. Coincidently, yesterday, my blogging and DWLZ (Dotti's Weight Loss Zone) buddy, Miriam, was also going through the very same angst on the same topic of setting one's own boundaries and came to basically the same conclusion that I did - that this is something we need to create on our own.
Since I started this journey last week, I have already been setting my own boundaries, partially based on what I know are "trigger foods" for me:
1. I am avoiding or at least reducing my use of dairy products -with the exception of Greek yogurt and a sprinkling of goat cheese (feta) on salads, omelets, etc.
(cheese is definitely one of my "trigger foods"!)
2. I am trying to limit breads to one meal a day, and even then, using only high fiber, low calorie whole grains products. (bread is also one of my "trigger foods")
3. I am avoiding most prepared foods due mostly to the high content of sodium, sugar and fat and focusing instead on "clean eating" - lots of fresh produce, and mostly seafood and chicken.
4. Desserts and snacks are generally fruit. About once a week, I treat myself to berries and 1/2 cup of frozen yogurt or cool whip. (And, yes, sweets of all kinds are also "trigger foods" for me!)
When we go out to dinner, I try to "plan ahead" by eating less caloric foods during the day. For example, yesterday we went out to dinner with friends so I had relatively light meals during the day. At dinner, I ordered "cedar plank salmon" at a seafood restaurant - with no sauce (it came with a honey dijon sauce). The plate came with asparagus and rice,the latter of which I only ate a few bitefuls. I did have stuffed mushrooms (2 small ones) and some calamari as appetizers....and a glass of wine. At the end of the meal, I felt satisfied but not "stuffed".
What did I do yesterday and today to demonstrate my TOTAL commitment?
Fitness:
1. Yesterday, I got in a one mile "fast walk" via a Leslie Sansone tape.
2. Today I went to the gym and did 2/3 mile of laps in 45 minutes and 5 minutes of water aerobics.
Food Plan:
1. Yesterday, I ate "mindfully" at a restaurant and ate light meals during the day.
2. Today I kept well within my points: Breakfast - Greek yogurt and fruit; one fiber one muffin; Lunch: egg white omelet w/spinach, mushrooms, grape tomatoes and a sprinkling of feta w/1 high fiber toast; Dinner- salmon patty with broccoli; huge veggie salad; Snacks - fruit and about 10 roasted almonds; dessert - 1/2 cup of frozen yogurt w/berries. (total points: 25/26 allotted points)
Since I started this journey last week, I have already been setting my own boundaries, partially based on what I know are "trigger foods" for me:
1. I am avoiding or at least reducing my use of dairy products -with the exception of Greek yogurt and a sprinkling of goat cheese (feta) on salads, omelets, etc.
(cheese is definitely one of my "trigger foods"!)
2. I am trying to limit breads to one meal a day, and even then, using only high fiber, low calorie whole grains products. (bread is also one of my "trigger foods")
3. I am avoiding most prepared foods due mostly to the high content of sodium, sugar and fat and focusing instead on "clean eating" - lots of fresh produce, and mostly seafood and chicken.
4. Desserts and snacks are generally fruit. About once a week, I treat myself to berries and 1/2 cup of frozen yogurt or cool whip. (And, yes, sweets of all kinds are also "trigger foods" for me!)
When we go out to dinner, I try to "plan ahead" by eating less caloric foods during the day. For example, yesterday we went out to dinner with friends so I had relatively light meals during the day. At dinner, I ordered "cedar plank salmon" at a seafood restaurant - with no sauce (it came with a honey dijon sauce). The plate came with asparagus and rice,the latter of which I only ate a few bitefuls. I did have stuffed mushrooms (2 small ones) and some calamari as appetizers....and a glass of wine. At the end of the meal, I felt satisfied but not "stuffed".
What did I do yesterday and today to demonstrate my TOTAL commitment?
Fitness:
1. Yesterday, I got in a one mile "fast walk" via a Leslie Sansone tape.
2. Today I went to the gym and did 2/3 mile of laps in 45 minutes and 5 minutes of water aerobics.
Food Plan:
1. Yesterday, I ate "mindfully" at a restaurant and ate light meals during the day.
2. Today I kept well within my points: Breakfast - Greek yogurt and fruit; one fiber one muffin; Lunch: egg white omelet w/spinach, mushrooms, grape tomatoes and a sprinkling of feta w/1 high fiber toast; Dinner- salmon patty with broccoli; huge veggie salad; Snacks - fruit and about 10 roasted almonds; dessert - 1/2 cup of frozen yogurt w/berries. (total points: 25/26 allotted points)
Wednesday, January 25, 2012
My 100 Days Challenge - Day 3- Do It Anyway!
Today, I started out feeling very much "under the weather" - a general "malaise" type of feeling that translated into fatigue coupled with the congestion I still have - though it comes and goes. As the day progressed, I was able to shrug off the "funk" I was in and get on with the day. How we approach the day is often tied to our own attitude. Instead of returning to bed as I was initially tempted to do, I took today's theme - Do It Anyway! - and ran with it! As a result, I got most of what I had on my "to do" list accomplished today - including - amazingly - EXERCISE! Believe me, that's a big deal for me as I'm notorious for finding excuses NOT to exercise! This is why today's theme - even if you don't feel like it, DO IT ANYWAY! - really speaks to me. I can allow myself to be lazy - or I can be productive: it's entirely up to me which road I choose on this journey.
While the themes given day by day in this book address a weight loss program, in many ways, many of the themes address life in general. This is especially true for me now as I'm at a crossroads in my life. About a month ago, I retired after 39 years of teaching. After nearly four decades of having my responsibilities as a teacher "dictated" to me, I find that I need to re-create my "new life" --- as a retiree ---completely on my own. Therefore, today's "mantra" of Do It Anyway- can be applied to other areas of my life since I now have so much freedom! That means I have freedom to be productive - or not! By taking on the "Do It Anyway" attitude, I can shrug off any feelings I have of hiding under the bed covers, and, instead, get up and face each day productively. I have to say that I felt a real sense of accomplishment today - as I could have given in to the "funk" I was in, but chose not to!
What did I do today to demonstrate my TOTAL commitment?
1. I planned my meals and kept under my points. I also ate "healthy" : Special K cereal w/unsweetened almond milk and a banana for breakfast; a veggie omelet w/egg whites and 2 strips of turkey bacon for lunch -w/fruit and 1/2 half of an English Muffin); yogurt, fruit and granola for a mid-day snack; grilled chicken strips w/a medley of grilled carrots and red potatoes for dinner. Other snacks consisted of a fiber bar before my walk, and lots of fruit.
2. I took a 2.75 mile walk *even though I did not feel like doing it, I did it anyway!
While the themes given day by day in this book address a weight loss program, in many ways, many of the themes address life in general. This is especially true for me now as I'm at a crossroads in my life. About a month ago, I retired after 39 years of teaching. After nearly four decades of having my responsibilities as a teacher "dictated" to me, I find that I need to re-create my "new life" --- as a retiree ---completely on my own. Therefore, today's "mantra" of Do It Anyway- can be applied to other areas of my life since I now have so much freedom! That means I have freedom to be productive - or not! By taking on the "Do It Anyway" attitude, I can shrug off any feelings I have of hiding under the bed covers, and, instead, get up and face each day productively. I have to say that I felt a real sense of accomplishment today - as I could have given in to the "funk" I was in, but chose not to!
What did I do today to demonstrate my TOTAL commitment?
1. I planned my meals and kept under my points. I also ate "healthy" : Special K cereal w/unsweetened almond milk and a banana for breakfast; a veggie omelet w/egg whites and 2 strips of turkey bacon for lunch -w/fruit and 1/2 half of an English Muffin); yogurt, fruit and granola for a mid-day snack; grilled chicken strips w/a medley of grilled carrots and red potatoes for dinner. Other snacks consisted of a fiber bar before my walk, and lots of fruit.
2. I took a 2.75 mile walk *even though I did not feel like doing it, I did it anyway!
Tuesday, January 24, 2012
My 100 Days Challenge - Day 2 - The Who and the What of Total Commitment
Day 2 is all about commitment - REAL commitment. It discusses the difference between being "interested' and being committed. Often we talk about how we plan to lose weight, become fit, etc. but how often do we take the "no matter what" attitude? How often do we set up a food and/or fitness plan and then keep making excuses as to why we can't follow them. With a "no matter what" attitude, there are no excuses! It's a bit like a marriage...without a real commitment, there is no real relationship. Similarly, without a commitment to ourselves, the goals and dreams I've set will not be met. I think it's important to not only discuss the ramifications of a commitment or lack thereof, but also to whom are we making this commitment? Clearly, it is to ourselves and to no one else, and when we lose our commitment, the only person we truly let down is ourselves.
The question presented is how are we going to demonstrate our commitment to following our goals - no matter what? In Day 1, I believe I already answered that question. Each time I need to be reminded of what I need to do to be successful, I will return to Day 1 and re-read them. I will also remind myself of all the things I will be able to do once I reach my goal weight and reach my fitness goals. I am going to list the three which I consider my primary goals:
1. To strengthen my body, especially my limbs and joints.
2. To lose significant weight which will also help decrease the weight I am presently bearing on my limbs/joints, especially my knees.
3. To be able to truly enjoy my retirement years by becoming healthier and stronger.
My passions are traveling and spending time with my children and grandchildren. I know I will be able to enjoy both of these passions considerably more when I reach the goals I've set for myself. (note: I had to change the word "if" to "when"....as the latter to me means total commitment whereas "if" is leaving it up to "fate"!)
I've decided to answer the following question each and every day during this challenge:
What did I do today to demonstrate my TOTAL commitment?
Today, I planned out my meals for the day and stayed under my points. While I didn't do my walk today, I had a very active day as I did several hours of housework. I could beat myself up for not doing my walk, but I won't - as what's important is I kept MOVING! : )
The question presented is how are we going to demonstrate our commitment to following our goals - no matter what? In Day 1, I believe I already answered that question. Each time I need to be reminded of what I need to do to be successful, I will return to Day 1 and re-read them. I will also remind myself of all the things I will be able to do once I reach my goal weight and reach my fitness goals. I am going to list the three which I consider my primary goals:
1. To strengthen my body, especially my limbs and joints.
2. To lose significant weight which will also help decrease the weight I am presently bearing on my limbs/joints, especially my knees.
3. To be able to truly enjoy my retirement years by becoming healthier and stronger.
My passions are traveling and spending time with my children and grandchildren. I know I will be able to enjoy both of these passions considerably more when I reach the goals I've set for myself. (note: I had to change the word "if" to "when"....as the latter to me means total commitment whereas "if" is leaving it up to "fate"!)
I've decided to answer the following question each and every day during this challenge:
What did I do today to demonstrate my TOTAL commitment?
Today, I planned out my meals for the day and stayed under my points. While I didn't do my walk today, I had a very active day as I did several hours of housework. I could beat myself up for not doing my walk, but I won't - as what's important is I kept MOVING! : )
Monday, January 23, 2012
My 100 Days Challenge - Day 1 - Failure vs Success
After traveling for two weeks, I'm finally back to blogging...and with a brand new attitude thanks to the "100 Days Challenge" from Linda Spangle's book: "100 Days Of Weight Loss - the Secret to Being Successful on any Weight Loss Plan". It is a self-managed program that relies on TOTAL COMMITMENT - and requires complete dedication to one's goals and dreams. It will take a lot of effort but I'm willing to do what it takes to achieve my goals.
Day 1 is about listing the fears and obstacles which have prevented me from achieving my goals in the past and how I can overcome them with a "brand new attitude" about myself and what I CAN accomplish during the next 100 days. The format given is "I used to....but now I.....". However, I need to modify this with reflection on what allowed me to be successful in the past vs the times I've not been successful in reaching my goals. As I said earlier, I lost 45 pounds once - so there is no reason why I can't do it again! What was the cause of my past successes, and past failures? What caused me to lose focus? What prevented me from being consistent with my program? On reflecting on the past year when I maintained through 3/4 of the year, and then started gaining weight at what I consider an alarming rate - I know some things that caused my lack of success:
1. I lost focus.
2. I stopped exercising.
3. I stopped planning my meals.
4. I did not eat mindfully.
5. I stopped journaling and counting points.
This means that in order to be successful now, I need to return to the things that I did in the past when I was successful:
1. Stay focused
2. Exercise regularly (4-5 days a week would be great!)
3. Plan my meals daily and eat mindfully
4. Track my points and exercise daily
5. Keep a Reflective Journal - Stay Positive and Committed!
Each time I begin to lose focus, I need to return to Day 1 and remind myself what I did that caused me to fail, and what I need to do to succeed. In addition, I am working on a list of my dreams and goals which are connected to my weight loss and fitness goals. I will post the list on my mirror and take time to read them daily.
Today, I plowed the field! I decided I needed to return to the gym and got in 45 minutes of lap-swimming and water aerobics! A real accomplishment for me as I hadn't gone in at least six weeks! My goal is to alternate walking and swimming so tomorrow will be my walking day. Now that I'm finally starting "the challenge", I'm excited about it!
Tomorrow the topic will be on the importance of commitment.
Day 1 is about listing the fears and obstacles which have prevented me from achieving my goals in the past and how I can overcome them with a "brand new attitude" about myself and what I CAN accomplish during the next 100 days. The format given is "I used to....but now I.....". However, I need to modify this with reflection on what allowed me to be successful in the past vs the times I've not been successful in reaching my goals. As I said earlier, I lost 45 pounds once - so there is no reason why I can't do it again! What was the cause of my past successes, and past failures? What caused me to lose focus? What prevented me from being consistent with my program? On reflecting on the past year when I maintained through 3/4 of the year, and then started gaining weight at what I consider an alarming rate - I know some things that caused my lack of success:
1. I lost focus.
2. I stopped exercising.
3. I stopped planning my meals.
4. I did not eat mindfully.
5. I stopped journaling and counting points.
This means that in order to be successful now, I need to return to the things that I did in the past when I was successful:
1. Stay focused
2. Exercise regularly (4-5 days a week would be great!)
3. Plan my meals daily and eat mindfully
4. Track my points and exercise daily
5. Keep a Reflective Journal - Stay Positive and Committed!
Each time I begin to lose focus, I need to return to Day 1 and remind myself what I did that caused me to fail, and what I need to do to succeed. In addition, I am working on a list of my dreams and goals which are connected to my weight loss and fitness goals. I will post the list on my mirror and take time to read them daily.
Today, I plowed the field! I decided I needed to return to the gym and got in 45 minutes of lap-swimming and water aerobics! A real accomplishment for me as I hadn't gone in at least six weeks! My goal is to alternate walking and swimming so tomorrow will be my walking day. Now that I'm finally starting "the challenge", I'm excited about it!
Tomorrow the topic will be on the importance of commitment.
Saturday, January 7, 2012
Saturday, January 7 - Plow the field! (borrowed from a friend)
I am borrowing a saying posted by my online buddy, Miriam, whose blog I have been following for several months. She mentioned how we often make plans about what we are going to do to reach our goals, but often it doesn't go beyond the thinking stage. If we're going to be productive, then we need to actually "plow the field", i.e. not just "think it" but actually "do it"! So today, I didn't just plan to walk 2.5 miles - I did it!
Yesterday, I went 26 points over my daily points - and used up a big chunk of my WPA's. That's OK as I knew it would happen, and planned for it. An Epiphany party includes the Kings' Cake - it's just not possible to have one without it! We also had wine AND champagne! The rest of the dinner included grilled steak (ribeye), grilled potatoes and squash and salad. Oh, we also had deviled eggs which was brought by one of our guests. Another brought biscoches (a small cinnamon cookie) - as New Mexico is celebrating its 100th birthday and that's the traditional cookie from NM - so I had one. Today, I returned to normal eating and stayed within my plan. I'll find out on Monday what damage was done from yesterday's feast. I'm not really worried about it, though. Dinner parties happen - they're a part of life. As long as we follow whichever program we've chosen to follow during the other days, one party should not be a problem. This is one thing I really like about WW - such events are built into the program with the allotted WPA's. We are encouraged not to over-indulge often, but once in a while is OK.
As I mentioned, Monday is my weigh-in day. I think most people prefer to make their WI day before the weekend rather than on a Monday. Since I'm retired now, it can be said "every day is a weekend". Therefore, I am not going to treat my weekends any differently then I do my week days. Yes, there are many more social events scheduled on weekends, but when such events happen, I'll do what I did yesterday - and plan for any events that involve food. I did a "trial weigh-in" yesterday a.m. and the scale showed a 2.5 lb loss! That's great but we all know that scales can go up and down from day to day. I will start tracking body measurements along with tracking my weight - as both are indicative of weight loss.
Monday is also the day we leave for Austin - a 9 or 10 hour drive. Road trips are always a challenge as we will be eating out every day until Thursday night when we'll arrive at my daughter's home in San Antonio. I will continue to track what I eat as best I can in my food journal on WW online, and continue my efforts to be mindful of what I choose to eat. I will also continue to "plow the field" and not just think about doing it! Thanks, Miriam...you always have such good advice to give! : )
Yesterday, I went 26 points over my daily points - and used up a big chunk of my WPA's. That's OK as I knew it would happen, and planned for it. An Epiphany party includes the Kings' Cake - it's just not possible to have one without it! We also had wine AND champagne! The rest of the dinner included grilled steak (ribeye), grilled potatoes and squash and salad. Oh, we also had deviled eggs which was brought by one of our guests. Another brought biscoches (a small cinnamon cookie) - as New Mexico is celebrating its 100th birthday and that's the traditional cookie from NM - so I had one. Today, I returned to normal eating and stayed within my plan. I'll find out on Monday what damage was done from yesterday's feast. I'm not really worried about it, though. Dinner parties happen - they're a part of life. As long as we follow whichever program we've chosen to follow during the other days, one party should not be a problem. This is one thing I really like about WW - such events are built into the program with the allotted WPA's. We are encouraged not to over-indulge often, but once in a while is OK.
As I mentioned, Monday is my weigh-in day. I think most people prefer to make their WI day before the weekend rather than on a Monday. Since I'm retired now, it can be said "every day is a weekend". Therefore, I am not going to treat my weekends any differently then I do my week days. Yes, there are many more social events scheduled on weekends, but when such events happen, I'll do what I did yesterday - and plan for any events that involve food. I did a "trial weigh-in" yesterday a.m. and the scale showed a 2.5 lb loss! That's great but we all know that scales can go up and down from day to day. I will start tracking body measurements along with tracking my weight - as both are indicative of weight loss.
Monday is also the day we leave for Austin - a 9 or 10 hour drive. Road trips are always a challenge as we will be eating out every day until Thursday night when we'll arrive at my daughter's home in San Antonio. I will continue to track what I eat as best I can in my food journal on WW online, and continue my efforts to be mindful of what I choose to eat. I will also continue to "plow the field" and not just think about doing it! Thanks, Miriam...you always have such good advice to give! : )
Thursday, January 5, 2012
Thursday, January 5 - Food Plan going well; Exercise? Not so much...
I'm on my third day of making good food choices and keeping within my points (in fact, today, I went 2 points under my allotted 26 points). I've also been cutting out cheese (which I love!) and have made a mindful decision to reduce carbs. For example, I had no carbs at all at breakfast (an omelet with lots of spinach and mushrooms with 2 turkey sausage patties) and very little for dinner (ham, bean and veggie soup w/a few crackers). I am also being mindful of eating enough fruits and veggies: I had 3-4 portions of fruit and 2 portions of veggies. Another NSV - my clothes are getting looser so it appears my eating plan is working! I've been active (running errands, etc.) but haven't actually exercised these past two days - I know I will need to work harder at keeping up with my exercise goals. However, my week begins on Monday so I still have three days to get in this week's exercise. Need to make MOVE IT OR LOSE IT my motto! : )
Tomorrow evening, we're having guests for dinner - a traditional Epiphany celebration which I learned from my French mother - we always celebrated Epiphany when I was growing up. The menu tomorrow will be grilled steaks; grilled red potatoes and squash; salad; and the "traditional" King's Cake which Ralph is baking in a Fleur de Lys bundt cake pan with a small plastic "baby Jesus" baked inside the cake. The person who gets the piece with the "baby Jesus" is crowned King for the day - and needs to host the next dinner party! Anyway, since there will be plenty of food and drinks (wine and champagne!), I will limit my food portions and drink servings, as well as keep my points low during the day so that this meal does not upset my program.
I'll need to adjust my program within the next couple weeks since we'll be on the road next week - eating out from Monday through Thursday. I will need to be VERY mindful of my food choices at restaurants during our stay in the Austin area. From Thursday evening until sometime the following week, we'll be at my daughter's in San Antonio. Since she prepares healthy meals, I should be able to stay OP without any problem. Exercise will be a bit of a challenge prior to our arrival in S.A. as we will spend one entire day on the road, and two entire days looking at homes/properties, and in the evenings we will be visiting friends. There is a fitness room at our hotel so I may be able to fit in some exercise. On the other hand, exercise in San Antonio will not be a problem - I've spent many weeks there in the past and know the walking trails in my daughter's neighborhood very well!
Tomorrow evening, we're having guests for dinner - a traditional Epiphany celebration which I learned from my French mother - we always celebrated Epiphany when I was growing up. The menu tomorrow will be grilled steaks; grilled red potatoes and squash; salad; and the "traditional" King's Cake which Ralph is baking in a Fleur de Lys bundt cake pan with a small plastic "baby Jesus" baked inside the cake. The person who gets the piece with the "baby Jesus" is crowned King for the day - and needs to host the next dinner party! Anyway, since there will be plenty of food and drinks (wine and champagne!), I will limit my food portions and drink servings, as well as keep my points low during the day so that this meal does not upset my program.
I'll need to adjust my program within the next couple weeks since we'll be on the road next week - eating out from Monday through Thursday. I will need to be VERY mindful of my food choices at restaurants during our stay in the Austin area. From Thursday evening until sometime the following week, we'll be at my daughter's in San Antonio. Since she prepares healthy meals, I should be able to stay OP without any problem. Exercise will be a bit of a challenge prior to our arrival in S.A. as we will spend one entire day on the road, and two entire days looking at homes/properties, and in the evenings we will be visiting friends. There is a fitness room at our hotel so I may be able to fit in some exercise. On the other hand, exercise in San Antonio will not be a problem - I've spent many weeks there in the past and know the walking trails in my daughter's neighborhood very well!
Tuesday, January 3, 2012
Tuesday, January 3 - Renewed energy!
Apparently starting this blog has motivated me as I got out of the "slug" mode and kept active most of the day...and as a result cleared up much of the clutter in our office/media room. For the most part, I made better choices on my food intake, though I truly need to plan out my meals better. After my walk, I was hungry and nearly started a "food frenzy"....stopped myself just on time! Instead, I had a plain ham sandwich (no cheese) and seven almonds. My other food choices for today: B- Total cereal w/Almond Breeze unsweetened milk and banana; L- Healthy Choice soup (chicken and noodles) with crackers and a goat cheese spread.For dinner, Ralph made a wonderful 14 bean soup with plenty of veggies and ham! Wow! Am I blessed or what?! :) Snacks were fruit and Greek yogurt. The good news is I stayed at my points today (26)! However, WW is giving us the flexibility of adjusting our points and I will do so if needed.
On the exercise front, in the late afternoon, I got in a 30 minute fast walk which felt exhilarating - both because of the coolness and the time of the day - almost dusk. Furthermore I have a NSV (non-scale victory) - I am thrilled to say that my knees are holding up well - amazing since I haven't been swimming laps since several weeks! I think not having had to stand for long periods of time as I did in the classroom day after day has really made a difference.
On a scale of 1 to 10, I'd give myself an 8 today! :)
Monday, January 2, 2012
Introducing me and my journey
Today is January 2, 2012, Day 1 of my journey to good health! I will be addressing my major health issues in this blog, and the steps I will be taking to help me return to the best health I can possibly attain.
A little about myself and my journey:
I am 63 years old, 5'2", and a recently retired teacher. I've had weight problems throughout my entire life. In 2007- 2008, I lost 45 lbs (went from 235 - my all time high - to 190) and had hovered around 195 since then - still too much but at least I was able to maintain. This fall I lost control for a number of reasons, and as a result, my weight shot up several pounds! I also just retired last month after 39 years as an educator but had not thought seriously of retiring until I started having physical problems. Due to my teaching style, I spent most of the 90 minute class periods on my feet. I started having knee problems in 2004, and it's gone pretty much downhill since then. I had not one but TWO arthroscopic surgeries for miniscus tears on both knees, one in the fall of 2004 (after collapsing in the classroom and being taken to the ER by ambulance!) and again in 2005. At that time, my orthopedic surgeon gave me 3-5 years before I would need knee replacement surgery; that was more than six years ago! While knee replacement surgery may well still be my recourse, I see it as my "last" recourse. Last summer, following the advice of my son who has had training in fitness, I started swimming laps with a kickboard 3 to 4 times a week, and felt stronger by the day and had virtually no pain. However, as I got closer to the end of the semester, my trips to to the pool became less and less. The result of being on my feet for most of the day and not following my swimming regimen was a return of pain with a vengeance! What I have found is when I follow a regular routine of swimming kickboard laps, my legs almost immediately feel stronger, and little if any pain...but the opposite takes place when I let it go. What that tells me is I need to fit in my laps no matter what!
Setting my goals for this journey:
I am 63 years old, 5'2", and a recently retired teacher. I've had weight problems throughout my entire life. In 2007- 2008, I lost 45 lbs (went from 235 - my all time high - to 190) and had hovered around 195 since then - still too much but at least I was able to maintain. This fall I lost control for a number of reasons, and as a result, my weight shot up several pounds! I also just retired last month after 39 years as an educator but had not thought seriously of retiring until I started having physical problems. Due to my teaching style, I spent most of the 90 minute class periods on my feet. I started having knee problems in 2004, and it's gone pretty much downhill since then. I had not one but TWO arthroscopic surgeries for miniscus tears on both knees, one in the fall of 2004 (after collapsing in the classroom and being taken to the ER by ambulance!) and again in 2005. At that time, my orthopedic surgeon gave me 3-5 years before I would need knee replacement surgery; that was more than six years ago! While knee replacement surgery may well still be my recourse, I see it as my "last" recourse. Last summer, following the advice of my son who has had training in fitness, I started swimming laps with a kickboard 3 to 4 times a week, and felt stronger by the day and had virtually no pain. However, as I got closer to the end of the semester, my trips to to the pool became less and less. The result of being on my feet for most of the day and not following my swimming regimen was a return of pain with a vengeance! What I have found is when I follow a regular routine of swimming kickboard laps, my legs almost immediately feel stronger, and little if any pain...but the opposite takes place when I let it go. What that tells me is I need to fit in my laps no matter what!
Setting my goals for this journey:
My goal is to exercise four or five days a week - beginning with 3-4 days of kickboard laps and 2-3 days of walking and adding laps and walking time as I go. I also plan to add weights in the weeks to come. In addition, I will be following WW Online as it has been my "tried and true" program when I've lost considerable weight in the past. I plan to modify the program with "clean eating" which I find to be a healthy and balanced program. While I will be keeping a detailed food and exercise journal on WW Online, this blog will help me keep focused during my journey. I will be sharing my thoughts, reflections and feelings - the ups and the downs. If you want to come along for the ride, you are most welcome to do so! I am also open to suggestions and advice, especially by those of you who have "been there".
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