Week 21, Day 7

The neighbors are talking about me. I've always marched to the beat of my own drum, so people talking about me is nothing new. But this time I'm really liking it. This time they're talking because they've noticed my weight loss. I don't see it in the mirror. I still see the huge hiney and thunder thighs. But they see the baggy clothes and the increased activity. They see the slimming physique. And as the saying goes, they ain't seen nothin' yet! I'm eager for the snow and ice to go away so I can begin walking around the neighborhood. There's a grocery store about six blocks from us, and I want to be able to walk down there each day for the basics. Great days are coming!

Today I've done some weight work on my arms and a bit of stair climbing. For food I've had a half sandwich for breakfast, a half sandwich for lunch, and Adam is fixing buffalo and potatoes for dinner. And I think before bed I'll have a bowl of veggies.

Today's Tip:
The Winter Olympics are set to start soon. Which winter Olympic sports are your favorites? Pick a sport you especially enjoy and plan time to not only watch and enjoy the sport, but also work out while you watch. These athletes are a great inspiration, and working on your own fitness is a great way to honor your favorites.

Week 21, Day 6

I have been reading a lot about success this week. Most of it is written for business, but I think the principles apply to anything really. One of the big things I'm getting out of it all is that there is a fundamental difference between deciding to do something and actually doing it. We can decide all kinds of things. That's what New Year's resolutions are all about, deciding to accomplish a particular goal. But until we actually DO something, the decisions are no different than dreams, wishes, or passing fancies. As this relates to weight loss and fitness, success comes from not only deciding to do better for ourselves, but in actually getting up off the couch and doing it. And I would venture to add one more step: commitment. Unlike other goals and activities, weight loss and fitness isn't a one time thing that can be accomplished, after which you move on to something else. To truly succeed, there needs to be the decision, the action, and then the commitment to continue the journey for a lifetime. And I guess that's where we lose steam. We think the exercising is the hard part, or that cutting back on calories is the hard part. But the real challenge is in committing to continue the journey.

And that's the lesson I need to carry into this next week. I haven't done such a hot job of committing to the journey this past week. I've been really tired and the wintry weather brought nasty sinus headaches....and I guess I've just had excuses not to do it. I'm so much better at coming up with excuses than I'll ever be at exercising! But the scales haven't moved this week, and I really hate that. So I will try harder this coming week. I've eaten well this past week, but that's not enough. I need to ride my bike more (which has been hard with my back hurting more lately) and find other ways to simply get my butt in gear and work these pounds off. Ugh! I need to find a way to like this, too! It's still a chore. I envy people who thrive on this stuff. Will I ever get to that point? I hope so.

Today's Tip:
Well, I kind of gave that in the first paragraph. I've been doing this since September, and this past week has been really lackluster. I need to re-energize my commitment. What is your commitment level? Are you looking for quick results, or are you in this for the long haul? Weight loss and establishing a fit lifestyle is a slow process that doesn't happen overnight. Take time every now and then to evaluate your progress and your commitment level. You've already decided, now make sure that your commitment stays revved up to achieve the outcome you desire.

Week 21, Day 3

I love discovering new treats! Yesterday I went shopping at a store I hadn't been to for ages and it was like I'd never been there before. Since I've read the Michael Pollan books, my whole view of food has changed, and this store fell right into line with what I've been learning.

The store is No Name Nutrition (an Omaha store), and I never paid attention before to the fact that in addition to the usual line of nutritional supplements you can find at pretty much any good health store (sorry, but it's true), they carry frozen food. And to my delight they carry buffalo, grass-fed beef, and cage-free, grass-fed chickens. I know Whole Foods carries a lot of good meats, and I love that store. But Whole Foods is about 6 miles from me. No Name Nutrition is 2 miles.

So, tonight we feasted on buffalo hot dogs from The Buffalo Guys. Okay, "feasted" is maybe a bit of an exaggeration. But I felt like having fun by experimenting with new foods I'd never cooked before, and it sure was yummy. No hormones, no artificial colors, no MSG, no nitrates or nitrites, no fillers, just buffalo meat, salt, spices, and beet juice for color. Also no plumping when you cook them. That was a bit of a surprise. I got whole wheat buns at the store, and it took two hot dogs for each bun. I also added lettuce, cheese, and a bit of ketchup. And I'm stuffed. Very filling. The meat was spicy, though not unpleasantly so. It just had enough to give it a bit of pizazz. The flavor reminded me a bit of gyro meat, so I'm thinking maybe next time a light cucumber sauce would be good to try instead of a dab of ketchup. Oh yeah, buffalo hot dogs is definitely something we're getting again!

If you don't have a retailer near you that carries buffalo, you can order online from The Buffalo Guys. It's a little pricey, but totally worth it when you remember two things: 1) meat should only be the side dish and veggies should be the main part of the meal, and 2) eating healthier food saves you medical costs in the long run.

I also got a pound of ground buffalo from a nearby ranch, and I'll have that over the weekend. I'm still debating how to prepare that. Maybe rolled into meatballs. Or maybe some meatballs and some reserved to put in a couple of omelets. Either way, it doesn't have preservatives, so I'll have to cook and use it promptly. I'm looking forward to it! I'll keep you posted on what I do with it.

So...for food today, I had a bowl of cereal for breakfast and a peach smoothie for lunch. Then, of course, the hot dog thingie for dinner. Exercise hasn't been vigorous today, only about 15 minutes of walking. Actually, I don't feel very well -- kind of like I'm catching something. And frankly, I didn't feel like doing much.

Today's Tip:
Food should be fun! I'd never cooked buffalo before, but what fun I had experimenting with it tonight! Sure, it didn't cook up like I expected -- not plumping up like I thought they would -- but that just meant I got to be creative and add some cheese and lettuce, thus making a really yummy sandwich that filled us up well. Don't be afraid to step outside your comfort zone and try new things as you eat different, healthier foods in your efforts to lose weight and work toward a healthier you.

Week 21, Day 2

Adam's back at work today after more than a week off. It's so good to see him well again! I've taken the time alone to get out and walk at the store and spend some time on the bike here at home. It's kind of shocking what a week or so away from activity can do to muscles -- they go away quickly! Sure, I've been doing leg lifts and working with my resistance bands, but getting back on the bike was hard! But it's good to be back at the previous routine that was working for me and helping me lose weight. Onward!

Food today: eggs for breakfast, a few mini raviolis for lunch, a bowl of cereal for dinner, yogurt later on. Exercise: biking for 15 minutes, walking for 30 minutes, weight work for my arms for 10 minutes, stairs for 15 minutes.

Today's Tip:
Now that I'm able to do more and am feeling more fit, I find that I'm smiling more. And the more I smile, the more energy I have. The more energy I have, the more work I do toward my fitness goals. So today's tip is to SMILE! And with that in mind, I share this joke (it comes from Backwoods Home magazine):

In light of the rising frequency of human/grizzly bear confrontations, the Montana Department of Fish and Game is advising hikers, hunters, and fishermen to take extra precautions and be alert for bears while in the field. ...We advise that outdoorsmen wear small bells on their clothing so as not to startle bears that aren’t expecting them, and to carry pepper spray with them in case of an encounter....

It is also a good idea to watch out for fresh signs of bear activity. Outdoorsmen should recognize the difference between black bear and grizzly bear droppings. Black bear droppings are smaller and contain lots of berries and fur. Grizzly bear droppings have little bells in it and smell like pepper.

Week 21, Day 1

Dang, no weight loss this week. No gain, but no loss. I'm guessing it's mostly because Adam slept in the living room and that's where my exercise equipment is. With him being sick all week, I stayed pretty quiet so he could rest. He goes back to work tomorrow, though, so it's back on the bike for me. I'm only asking for a couple of pounds a week, so surely I can start making progress again and have a better report next week!

Tonight's Biggest Loser show was great. Not because of the show so much -- I always enjoy it because I see these people who look just like me, struggling and striving and working hard to lose and I know I can too. But tonight was great because Kristin Steede, a contestant from a past season of Biggest Loser, hosted a chat session on her website during the show. What fun! There weren't a bunch of us who showed up, so it wasn't hard to keep up with everyone, and it was just a real nice bunch of people. What a great way to spend an evening!

I'm working hard on the stress level since I know stress can contribute in a bad way to weight issues. I chatted briefly today with a cardiology nurse, and she says the procedure Dad will have in a few weeks in considered fairly routine with very few complications, very near a miracle procedure in the world of cardiology. She's a straight-shooter who I trust to tell me the truth, so I feel much better about it all. Plus, I think this past Sunday I finally found the church I've spent a few years looking for. You know that feeling you get when something is just "right"? Well, I got that when I went to this place. Some churches have just left me feeling blah. The one I tried a couple Sundays ago made me cry sad tears when I left. This past Sunday I left the new church feeling encouraged. Vast difference. I'm looking forward to going back.

Adam and I went grocery shopping last night. I'm so glad that more and more stores are carrying organic produce. It's usually only a small section, but at least it's still way more than what there used to be even a couple of years ago. Shopping takes so much less time when you only shop the outer rim! Dairy, meat, and produce. Nothing from the center aisles but bottled water, cereal, bread, a jar of salsa, and frozen veggies. Easy peasy!

This afternoon we went to a movie. Nothing special with that except two things: 1) I didn't park in the handicapped parking spots (I seldom do anymore -- only if the air is so cold that it will trigger an asthma episode), and 2) I didn't have to stop mid-way from our car to our movie seats to rest and catch my breath -- in fact, I wasn't even close to being out of breath when we got in. Waaay different than a few months ago! In fact, I had stopped going to this particular theater because it was getting to be just too difficult for me to get in to the seats from the car. Not anymore! And no going back to the way things were before. I LIKE being able to get around like "normal" people!

So how was your week?

Today's Tip:
The most recent newsletter from the Amen Clinic (experts on brain health) talks about whether or not obesity is an addiction. In the newsletter they say:

Certain foods can produce the same effect. In The End of Overeating: Taking Control of the Insatiable American Appetite, Dr. David Kessler, a former FDA commissioner, writes that the high-fat, high-sugar combos found in many mouthwatering snacks light up the brain’s dopamine pathway similar to the way drugs and alcohol do. He suggests that some people can actually get hooked on chocolate chip cookies the way other people get addicted to cocaine.

With this in mind, it becomes even more important for each of us to learn what drives us to overeat. Did we simply develop some bad habits? Or is it something more complicated like an addiction? It's worth exploring and understanding. After all, our health and future depends on it!

Check out the book here>> The End of Overeating: Taking Control of the Insatiable American Appetite

Week 20, Day 5 and 6 WEE HOURS EDITION

It's 1:30 in the morning between Saturday and Sunday. Can't sleep. And I just came across some great info to share, so here I am writing a new post for A New Suit. Lucky you, lucky me! :) Coach Mo, one of my all-time favorites from Biggest Loser Season 8, was featured in his hometown paper, the Louisville Courier-Journal, and in the article he shared some great tips:

COACH MO'S STAPLES
- Turkey bacon
- Truvia Natural Sweetener
- Honest Tea organic tea
- Brown Omega 3 cage-free organic eggs
- Skim milk
- Clementines
- Apples

NUTRITION TIPS
- Avoid all white foods.
- Limit your daily sodium intake to 25 mg.
- Eat six small meals a day; about every three hours.
- No soft drinks.
- Never trust “healthy” fast food unless you see for yourself how its made.

I was pretty excited when I saw this list since several of the things are what I either do or try to do:

• I've heard for years that avoiding "white" foods (white bread -- have whole grain bread instead, potatoes -- or at least avoid topping them with butter, sour cream, and other tempting high-calorie stuff, white rice, pasta, etc.) for years, and it's really a help with the diet.
• And of course, no soft drinks. (Did you read yesterday's blog post about what's in restaurant soda fountain drinks? Nasty!)
• Sodium is terribly overused in the typical American diet, and our heart health has paid the price. Watch out for Weight Watchers -- I got some of their snack items (as a gift from someone wanting to support my weight loss efforts) recently and was appalled at how drenched they were in sodium and MSG.
  
• Truvia is the brand name for the herbal sweetener stevia, and I started using that about two years ago. Soooo much better for you than the artificial sweeteners like aspartame or saccharin. (Look for just generic stevia rather than a name brand like Truvia and you'll save money.)
• And I've been saying here at A New Suit that the claim of "healthy" on foods either at the restaurant or at the supermarket aren't believable --be SURE before you believe. And about 3 months ago we switched to Omega 3 cage-free organic eggs ...easy to find at Target and most supermarkets.

So there you have it. Thanks, Coach Mo! Good stuff to either learn or have reinforced. And a great article! You're a wonderfully inspiring person!

Week 20, Day 4

Since Adam has been sleeping on the couch (while he's been sick, it's easier for him to breathe propped up on the couch instead of laying flat in his bed) and my exercise equipment is in the living room, I've been doing what I can upstairs in my room. That leaves pretty much my resistance bands and leg lifts. Which I guess isn't too bad since every bit helps. I'm up to 100 lifts per leg. I remember when 15 was hard to do!

I noticed the difference in my legs this evening when we went to Walmart for a bit. First, I no longer park as close to the door as possible. I have a handicap parking tag because of my asthma, but right now I don't really need it, and it's nice to walk a bit extra. Then inside the store I noticed I had gone all the way around and wasn't tired -- I could have gone quite a bit more, but Adam was very tired and ready to go. He looked really pale and I felt really bad that we had gone out. I thought it might do him some good since he's been inside most of the week battling mono. But I guess it still has him pretty much knocked down right now. Odd for me to be the energetic healthy one! I'm not ready for a marathon yet, but surely even that can't be beyond the realm of possibility even for someone like me?

I've been pretty good about food today and yesterday. A sandwich and salad yesterday, and today I had a bit of ravioli and we went out to dinner at Fuddruckers. (I'm so suggestible -- a friend of my Bridget Murray Law, mentioned Fuddruckers in a Facebook posting today, and somehow I couldn't stop thinking about it after that!) I wouldn't normally advocate going to a place like that, but it's one of Adam's favorites, and he needed some cheering up. I had a half a buffalo burger and brought the other half home. I also ate a few fries, Adam had a few, and we left the rest. I know buffalo is a very lean meat, so I felt pretty good about ordering it, but even so, I'm not used to eating anything with that much fat content. It's weird -- I used to eat burgers and stuff all the time (the food of the gods, I was sure!), but now it's so rare that when I eat like I did tonight, I can actually feel the difference in my gut. It's not bad -- I didn't eat enough for it to cause discomfort. But I definitely am craving some veggies now!

Today's Tip:
Still thinking about drinking soda pop? It's tempting -- I had glass of root beer with my half a buffalo burger tonight. I don't believe I'll be making that mistake again, though. Not after what I found in my email inbox when I got home. This is from "House Calls" newsletter, a service of www.healthiernews.com:

Researchers tested 90 soda and water samples from 30 different fast food restaurants in Virginia's Roanoke Valley. In all, 70 percent tested positive for some form of bacteria--and many of them were resistant to one or more of 11 different antibiotics tested on them, according to the study published in the International Journal of Food Microbiology.

The researchers found 48 percent tested positive for coliform, 17 percent tested positive for Chryseobacterium meningosepticum and 11 percent tested positive for E. coli. They also found species of Klebsiella, Staphylococcus, Stenotrophomonas, Candida, and Serratia.

In plain English, that means there are lots of nasty germs living in those soda machines.

The bacteria appear to love the plastic tubes that send soda (and some of the bacteria) into your cup. Since customers don't touch those tubes, the researchers believe restaurant workers with dirty hands are likely contaminating them--ironically, probably when they're cleaning them.

Looks like someone's not reading those "EMPLOYEES MUST WASH THEIR HANDS AFTER USING THE RESTROOM" signs.

The researchers tested bottled soda to use as a control group and found no contamination. But there are plenty of other reasons to avoid those, too.

Soda has been linked to tooth decay and obesity. Even diet soda can help you pack on pounds--studies have found people who drink diet sodas actually gain weight, and may be even more prone to diabetes.

In other words, unless you want poop soup in your soda, stay away from the stuff at restaurants. Not a bad idea to stay away from it altogether.

Week 20, Day 2

There's nothing quite like having a sick kid who doesn't want to eat to push your own appetite way down to the lower levels. I've had two small bowls of simple lettuce salad today and will have a sandwich in a bit. Probably only about 400 calories total for the day at the most. And that's okay! I've done leg lifts and squats until I feel like my leg muscles will never stop burning -- and that's okay, too. Adam says he's lost 10 pounds while he's been sick. Tough way to lose weight. I want to drop the pounds, but not that way. I like this gradual approach much better!

Today's Tip:
I've been trying really hard to always have some kind of breakfast. I've learned that it's really the best way to get your metabolism revved up for the day, and I need all the help I can get! The right cereal can be a great breakfast. My favorite is hot oatmeal. But on days when I don't have time to cook oatmeal, a bowl of cold cereal is fine, too. But not all cold cereals are created equal! We all know, of course, the Fruit Loops are not health food. Heck, they're not even really FOOD! But what about the others that may seem okay but you're not sure? The writers at Eat This, Not That have a new list that helps, "The Best and Worst Cereals". According to them, "The average American consumes more than 160 bowls of cereal a year, so picking the right box could mean knocking 15 pounds off your waistline yearly and infusing your diet with massive doses of vital nutrients." Check it out at: The Best and Worst Cereals

Do you have a favorite cereal? Let me know! Mine is Cascadian Farm's Flax Right with Pomegranate and Raspberry Clusters. mmmmm....Yummy! Not on the Eat This, Not That list, but still the best I've ever had! Organic and it easily holds me until lunch -- VERY important!

Week 20, Day 1

Ah ha, 218 pounds. Down from my beginning weight in September of 259. Only 19 to go to get myself under 200. 'Bout stinkin' time!

My back still hurts -- losing weight has not helped that. I had several weeks when it didn't hurt, but the cold damp weather of winter seems to have brought back the pain with a vengeance. That's okay. It doesn't stop me anymore. It slows me down. I go for a bit, stop until it abates, then get right back up and go some more. But nothing stops me now.

Eating right is easier. My appetite is not gigantic anymore. It helps that I have switched to smaller plates. I fill up a salad-sized plate and feel like I really indulged, when in fact I have eaten very little in comparison to what I used to. Plus, I stay busy so I don't think about food so much. I've also turned off the TV more -- so I'm not exposed to so many commercials tempting me to eat their yummy food. Food today: two bowls of cereal and a cup of veggies. Exercise today: 20 minutes of walking, 10 minutes of leg lifts, and 15 minutes of weight work.

Biggest Loser is on again tonight. And the question each week is always, "What have you done lately to make yourself proud?" Good question. Do you have an answer? I do!

Today's Tip:
Celebrate! Each week you make progress ---even a little bit of progress --is a cause to be proud. You didn't put the weight on overnight, and you won't take it off that quickly either. But as long as you are working toward your goal, you ARE winning the battle! Again I say CELEBRATE! It will make the rest of the journey easier if you remember to thank yourself and stop long enough to appreciate and celebrate the progress you are making.

Week 19, Day 7

I've taken a week off from writing in A New Suit. It's not for lack of things to say. Quite the contrary, I've had too much to say. My head's been swimming so much it's hard to sort it all out and write it down. The long and the short of it from a weight loss perspective is that I've at least maintained my weight this past week. I don't know if I've lost; I'll weigh in tomorrow and know for sure. But I'm certain I haven't gained. I've had a few indulgences -- yesterday I had a small bit of ice cream for a treat, for instance, but I worked it off. And I've kept active, walking more than I have in awhile, and keeping up with the weights and stair-climbing.

Dad's surgery is scheduled for March 1. He and Mom will be staying with me the night before. And if he survives the whole ordeal, he wants to stay with me a day or two before heading back to Iowa -- and hour and a half away from his cardiologist. I'll be going back with them for a couple of weeks to help with his recovery. So that gives me about a month to increase my fitness level to be ready for the task. Dad does most of the household chores and caring for Mom, so I'll have my hands full. The work I've been doing already to make myself stronger came at a good time. I don't really care anymore about the 50 by 50 Challenge I set for myself. I just want to be able to help my parents. Please keep our family in your prayers.

Today's Tip:
We can't see what the future holds in store for us. Losing weight and getting fit right NOW (and every day we work toward that goal) makes us ready for whatever lies ahead -- ready to handle the challenges and ready to thoroughly enjoy every moment of the good times.