Week 22, Day 4

My cousin is 4 years younger than I am, and she has something in common with Bill Clinton. Thankfully it's not Monica Lewinsky. Unfortunately, today she had the same heart procedure done that he had yesterday. Complaining of chest pains, she went in for tests and ended up with emergency surgery to insert stents to open clogged arteries. I'm not an old woman. I'm not even out of my 40s yet. But I am, apparently, at the age when heart troubles like clogged arteries can begin to rear their ugly heads. All the more reason to stay completely dedicated to as healthy a lifestyle as I can manage so I don't end up in trouble like my cousin. I don't have high blood pressure, I don't have high cholesterol, and I don't want to wait until I do before I am scared enough to change my ways. Now's the time, I'm off to a good start, and this is far too serious for me to give up and go back to my old ways.

Food for today: Arby's all the way. Not sure why. I guess too riled up to fidget around the kitchen. I had southwestern egg rolls for lunch -- 380 calories. And a roast beef gyro for dinner -- 420 calories. Still within my 800 calorie goal. Exercise: Walking at the store, but I didn't take my pedometer in, so I don't know how far I walked. 100 leg lifts. I'll do some arm work this evening. Maybe some time on my bike -- I'm not sure.

Today's Tip:
If you haven't started a fitness program, what are you waiting for? As we saw with President Clinton ans we see time and time again with so many other people, dietary and exercise changes are not made until after a health crisis occurs. But why wait until then? Why let it get to that point? Why set yourself up for needless pain and suffering, or even early death, when it can be avoided? TODAY is the day to begin. Right now. You don't have to change all at once. But at least begin moving in the right direction. Even 15 minutes of extra activity a day can make a difference. Do it like your life depends on it -- because it really does.

Week 22, Day 3

Does walking for 2 hours count? I think so! Of course, I'm not up to power walking yet, but even at a leisurely pace, I feel like I accomplished a good bit today. My legs are telling my I did, too! Adam had the day off and is feeling so much better than he did a couple of weeks ago when he was in the full throes of mono. So we went out. Lunch first. Then shopping and errands. Then stopping by Target simply because he felt like walking more than we had already in our other shopping--- and boy was it great to see him back to having that kind of energy. What a great challenge for me, too. The truth is that I was already tired before we got to Target. But I thought, hey, how many times have I gone alone to walk, and this time I get to do it with him. Heck no I wasn't going to turn it down! So yeah, my legs are tired now. But we had a really good time with each other today, and I feel great. :)

Food confession: I slept late -- really late, so we went right to lunch after I got up. Adam had been wanting pizza for a few days, so we went to our favorite pizzeria and I got 2 slices with chicken and green peppers, thin crust. We got home around 10:30 this evening, both of us to tired to really care what we ate. So we each had a little bit of cheese ravioli --and by a little bit I mean enough to fill up a saucer-sized plate.

Today's Tip:
I switched from dinner plates to using salad plates or saucers for dinner several weeks ago. Studies have shown that when people use smaller plates, they feel just as satisfied as they would if they had filled a full-sized plate, but of course, they eat less because the smaller plate holds less. While you may not want to go as small as saucer-sized plates, try the salad size. It really works!

Week 22, Day 2

You can tell I'm a night owl. I keep intending to write these blog postings earlier in the day when everyone is actually online. But here I am at 10 o'clock at night -- my version of "earlier". ha! In my defense, it's been a busy day clear through the evening, and this is the first time I've had to sit and gather my thoughts.

Busy...wow, I truly am no longer a couch potato. My sinuses have eased up a bit, so I ran errands today, did some housework, spent some frustrating hours working on a client's needs (I still don't know how to do Flash presentations -- and that's what they need for me to do), and began organizing some reference material I've gathered the past few years. Yes, you read that right -- I am organizing. Anyone who knows me knows that I tend toward the very unorganized side of life. So this is a major personality change for me, akin to a cosmic shift in the orbit of every planet in our galaxy. It's truly amazing what an increase in energy will do for someone -- a direct result of increased fitness. When I can hop, skip and jump without shaking the floorboards enough to rattle the pictures off the walls, I will do a Yippy Skippy dance to celebrate my many lifestyle changes and all their associated benefits. In the meantime, I will continue to organize -- I have much to do after a few years of not being able to. Yikes!

Okay, confession time: Food -- sandwich for breakfast, a half a cup of pasta and cheese for lunch, and a cup of ravioli for dinner. Not sure why, but I've really been craving pasta and cheese. A lot. And veggies. Last night I got up in the middle of the night to get a cup of mixed veggies. Weird. As for exercise -- lots of walking at the stores I went to today. I forgot to put my pedometer on, but I made sure I went around each store a couple of times before leaving just to get my walking in. And before I go to bed, I'll do some work with my weights. I need to get my arms strengthened to be ready to take care of my parents when Dad has his surgery. Mom broke her leg and is in a wheelchair now. She has a doctor's appointment a week after dad's surgery, so I'll be hoisting the wheelchair in and out of the trunk myself. I used to do this when Adam was little and going through all his orthopedic surgeries. It was a heavy bit then, and I was in better shape. So I've got to keep working on my arms now and make sure I'm ready to handle whatever I'm needed for in a few weeks.

Today's Tip:
Remember today is new. A fresh start. A clean slate. So if you didn't exercise as much as you wanted to last week, or if you didn't eat right yesterday, so what? Last week and yesterday are both gone. Hold on to the lessons learned, cherish the good memories, and let the rest of it go. Because if you wallow in what you didn't accomplish yesterday, you'll never be able to fully embrace what you CAN accomplish today. So with your clean start today, eat well, exercise as much as you can, and keep moving forward in your weight loss and fitness goals.

Week 22, Day 1

There was a time when the thought of being 216 would have appalled me. Today I'm happy about it. I started this at 259 -- down from my all-time high of 279. So somehow 216 doesn't seem so bad. It's not looking like I'll make my 184 goal by my birthday, but I should come close. At least by the end of February I want to be under 200. That's only about 2 weeks to lose 16 pounds. Can I do it? We'll see. Like the Little Engine that Could, I think I can, I think I can!

No exercise today since I've spent most of it asleep. I've had a sinus headache for the past several days, and it's come to a peak the past 24 hours. I only woke up long enough to take Adam to work and to watch Biggest Loser. The good news is that I have only eaten a salad today, so at least my calorie intake has matched my activity level. Once the damp weather leaves, I'll feel much better. Tomorrow maybe? I feel motivated after seeing Biggest Loser. Isn't that a great show? I always feel so motivated and encouraged after watching it. :)

Today's Tip:
One of my all-time favorite Biggest Loser contestants is Coach Mo from last season. If you have a dollar --that's right, only a dollar, you can help him in his continued work with The Village of Louisville. Louisville, KY, is #1 in the nation for inactivity for youth( channel 11 report), 2nd in nation for obesity in youth, and 3rd for juvenile diabetes tied with southern Indiana. And Coach Mo and his team of volunteers are out to change that at The Village of Louisville, an outreach to the impoverished youth of the community that focuses on academic excellence (participants boast a 100% high school graduation with 94% going on to college), physical exercise, and healthy, nurturing athletic competition. And during these economically challenging times, The Village of Louisville is asking for only ONE DOLLAR. Can you spare a dollar for this worthy cause? Imagine what an impact we could have if each of us donated! Click here to donate or to learn more about Coach Mo's work with The Village of Louisville>> Donate a Dollar

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!