I suffered the "attack of the killer cold" this weekend, so my weekend was filled with congestion, nose-blowing, coughing, drinking lots of water, and sleeping! I attempted to workout on Monday, but only got halfway, because I could barely breathe. I'm feeling quite a bit better four days later, but still not 100%. I'm looking forward to completing a full workout today. Despite it all, I'm very proud of my accomplishments this week. Check out the numbers!
The biggest challenge for me this week was feeling weak, emotionally. Because I wasn't feeling well, I wanted to make myself "feel better" by gorging on junk food - chips, chocolate and diet coke! But, I stepped back and reasoned with myself: "Is this really what I want? Is it worth it?" So, instead I indulged in a Dove dark chocolate bar. (Plus I satisfied my Dutch heritage by getting it on clearance! Ha ha!) I removed all distractions and just truly enjoyed each sweet bite. Yes, I honestly felt better by allowing myself this indulgence.
9/29/10
Total Inches: 285 (down 4)
Weight: 251.8 (down 8.4)
Body Fat %: 42.4% (down 0.9 = 5.9 BF lbs)
BMI: 39.43 (down 1.32)
ACCOMPLISHMENTS:
* The biggest accomplishment is that I'm sticking with each small healthy goal that I've set so far, so they're becoming habits: Avoiding soda, getting my multivitamin daily, getting protein daily, walking with my pedometer, drinking water, scheduling my workouts so that I'll do them, etc.
This week's GOALS:
* Continue as before: 10,000 steps daily. 64 oz of water daily. Multivitamin daily. 3 Curves workouts a week. Continue nutrition education with The Maker's Diet.
* My goal last week was to prepare meals and snacks in advance. This was a tough goal for me last week, so I will try, try again!
* Count my carbs. This is going to be a tough one for me, but I know from my education, as well as past experience that I need to limit my carbs, so it's time to be honest with how many I'm taking in.
Wednesday, September 29, 2010
Beating the Sugar Blues
I had the joy of attending a nutrition education class on "Beating the Sugar Blues," on which the topic was - you guessed it - sugar!! (A little anecdote: As I was leaving this very informative class about sweets, a couple walked by with huge bowls of ice cream from Coldstone Creamery!)
The most impacting thing I learned was something I guess I knew already -- the idea of Primary Nutrition versus Secondary Nutrition. What nourishes you? Our Primary source of nutrition is what nourishes us in our lives - relationships, spirituality, activity, etc. Food is only our Secondary source of nutrition. What a relief to know that food really isn't so important!
Info about sugar:
* USDA recommends no more than 10 tsp of sugar a day, yet most Americans eat about 30 tsp a day.
* Average American consumes more than 100 pounds of sugar and sweeteners a year.
* Sugar qualifies as an addictive substance. The reason: 1. Eating even a small amount creates a desire for more. 2. Suddenly quitting causes withdrawal symptoms such as headaches, mood swings, cravings, and fatigue.
* The bad news about sugar: 1. Sugar blocks nutrient absorption and actually creates nutrient deficiency. Sucrose requires extra effort to digest, meaning your body has to deplete it's own stores of minerals and enzymes to absorb it properly. So, instead of providing nutrition, it therefore creates deficiency. 2. Blood sugar levels fluctuate wildly - first pushing it sky-high, and then dropping it extremely low, bringing you from excitability and hyperactivity to fatigue, depression, exhaustion. It's an emotional roller-coaster. 3. We know sugar is found in "sweets," like cakes, cookies, candy. But it's also in canned veggies, cereal, peanut butter, bread, tomato sauce, and others. (Corn syrup, dextrose, maltose, glucose, fructose, etc. are all sugar). 4. Overconsumption of refined sweets and added sugars leads to hypoglycemia and type 2 diabetes.
* Beware of emotions around food - if you're tense / anxious about food, you won't fully get the nutrition from what you're eating.
Artificial sweeteners (sugar substitutes) are worse than white, refined sugar! Their names: Aspartame (NutraSweet and Equal), Saccharin (Sweet N Low), Sucralose (Splenda), Acesulfame K, and Neotame.
* Studies link aspartame and saccharin to cancer. ("Lowdown on Sweet?" published in The New York Times February 12, 2006).
* CSPI (Center for Science in the Public Interest) cautions us to avoid aspartame, saccharin, and acesulfame K because they're unsafe or are poorly tested and not worth the risk.
* Aspartame contains neurotoxins. Symptoms from consumption of aspartame including headaches, hearing loss, blurred vision, memory loss, personality changes, anxiety attacks, edema, skin lesions, fatigue, chest pains, nausea, slurred speech, violent episodes, hyperactivity, gastrointestinal disorders, muscle cramps, PMS, increased appetite, dizziness, insomnia, hallucinations, mild to suicidal depression, mood changes, heart arrhythmia, seizures, menstrual irregularities, numbness, etc. (From "Aspartame: The Real Story" by Annemarie Colbin.)
* We especially need to stay away from high fructose corn syrup.
Alternatives: They're gentler than the refined white stuff; easier on the body's blood sugar. So, if you must have "sweet" in small quantities:
* * Sucanat (short for Sugar Cane Natural)
* * Agave nectar (alternative to honey, lower glycemic index than honey, and it tastes sweeter so you'll use less)
* * Raw honey
* Barley Malt
* Birch Sugar
* Birch Syrup
* Brown Rice Syrup
* Date Sugar
* Honey
* Maple Syrup
* Maple Sugar
* Molasses
* Rapadura
* Stevia
* Vegetable Glycerin
Why do I crave sugar?
* Are you getting enough protein? Iron? B vitamins? If you're not getting enough protein, you will crave sugar.
* Are you getting enough water? If you're dehydrated, you'll crave sugar. (Reminder: caffeine dehydrates you, so you need to drink more water to make up for the loss).
* Food particles left on your tongue. Use a tongue cleaner! (Brushing your tongue, only moves the particles around).
* Try peppermint oil - it increases digestion and decreases sugar cravings.
Other Tips
* Crowd out sugar by eating healthier things more often.
* You are what you eat = food has a direct impact on your mood, energy, and life.
* Don't deprive yourself.
* Beware of emotions surrounding food. (Happy? Sad? Tired? Bored? Trying to please?)
* Get a high quality food. Focus on it and enjoy it. (No sitting in front of the TV! Sit down and actually be present with your food.)
The most impacting thing I learned was something I guess I knew already -- the idea of Primary Nutrition versus Secondary Nutrition. What nourishes you? Our Primary source of nutrition is what nourishes us in our lives - relationships, spirituality, activity, etc. Food is only our Secondary source of nutrition. What a relief to know that food really isn't so important!
Info about sugar:
* USDA recommends no more than 10 tsp of sugar a day, yet most Americans eat about 30 tsp a day.
* Average American consumes more than 100 pounds of sugar and sweeteners a year.
* Sugar qualifies as an addictive substance. The reason: 1. Eating even a small amount creates a desire for more. 2. Suddenly quitting causes withdrawal symptoms such as headaches, mood swings, cravings, and fatigue.
* The bad news about sugar: 1. Sugar blocks nutrient absorption and actually creates nutrient deficiency. Sucrose requires extra effort to digest, meaning your body has to deplete it's own stores of minerals and enzymes to absorb it properly. So, instead of providing nutrition, it therefore creates deficiency. 2. Blood sugar levels fluctuate wildly - first pushing it sky-high, and then dropping it extremely low, bringing you from excitability and hyperactivity to fatigue, depression, exhaustion. It's an emotional roller-coaster. 3. We know sugar is found in "sweets," like cakes, cookies, candy. But it's also in canned veggies, cereal, peanut butter, bread, tomato sauce, and others. (Corn syrup, dextrose, maltose, glucose, fructose, etc. are all sugar). 4. Overconsumption of refined sweets and added sugars leads to hypoglycemia and type 2 diabetes.
* Beware of emotions around food - if you're tense / anxious about food, you won't fully get the nutrition from what you're eating.
Artificial sweeteners (sugar substitutes) are worse than white, refined sugar! Their names: Aspartame (NutraSweet and Equal), Saccharin (Sweet N Low), Sucralose (Splenda), Acesulfame K, and Neotame.
* Studies link aspartame and saccharin to cancer. ("Lowdown on Sweet?" published in The New York Times February 12, 2006).
* CSPI (Center for Science in the Public Interest) cautions us to avoid aspartame, saccharin, and acesulfame K because they're unsafe or are poorly tested and not worth the risk.
* Aspartame contains neurotoxins. Symptoms from consumption of aspartame including headaches, hearing loss, blurred vision, memory loss, personality changes, anxiety attacks, edema, skin lesions, fatigue, chest pains, nausea, slurred speech, violent episodes, hyperactivity, gastrointestinal disorders, muscle cramps, PMS, increased appetite, dizziness, insomnia, hallucinations, mild to suicidal depression, mood changes, heart arrhythmia, seizures, menstrual irregularities, numbness, etc. (From "Aspartame: The Real Story" by Annemarie Colbin.)
* We especially need to stay away from high fructose corn syrup.
Alternatives: They're gentler than the refined white stuff; easier on the body's blood sugar. So, if you must have "sweet" in small quantities:
* * Sucanat (short for Sugar Cane Natural)
* * Agave nectar (alternative to honey, lower glycemic index than honey, and it tastes sweeter so you'll use less)
* * Raw honey
* Barley Malt
* Birch Sugar
* Birch Syrup
* Brown Rice Syrup
* Date Sugar
* Honey
* Maple Syrup
* Maple Sugar
* Molasses
* Rapadura
* Stevia
* Vegetable Glycerin
Why do I crave sugar?
* Are you getting enough protein? Iron? B vitamins? If you're not getting enough protein, you will crave sugar.
* Are you getting enough water? If you're dehydrated, you'll crave sugar. (Reminder: caffeine dehydrates you, so you need to drink more water to make up for the loss).
* Food particles left on your tongue. Use a tongue cleaner! (Brushing your tongue, only moves the particles around).
* Try peppermint oil - it increases digestion and decreases sugar cravings.
Other Tips
* Crowd out sugar by eating healthier things more often.
* You are what you eat = food has a direct impact on your mood, energy, and life.
* Don't deprive yourself.
* Beware of emotions surrounding food. (Happy? Sad? Tired? Bored? Trying to please?)
* Get a high quality food. Focus on it and enjoy it. (No sitting in front of the TV! Sit down and actually be present with your food.)
Wednesday, September 22, 2010
Week 3
End of week 3. Phew. This has been an interesting week. Here's what I know: Change is hard. It doesn't happen overnight. When you try to change something in your life, other parts of your life are affected, too. I allowed myself to slip back into a few bad habits. But am still progressing on creating new good habits.
Today's blog post calls for reflection:
1. When I fall: Get back up again! Each time I hope to be a bit stronger. "Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing." (James 1:2-4)
2. I recall someone comparing our growth / change to a tree. The gardener has to trim unhealthy or wayward branches from a tree to keep it growing healthy, strong, beautiful, and growing in the right direction. God is trimming our unhealthy or wayward branches. It doesn't mean that cutting off a branch isn't going to be painful - it probably will be!! But also I can have hope that there will beauty from pain. "And we know that for those who love God all things work together for good, for those who are called according to his purpose." (Romans 8:28)
3. I realized that there is a difference between now and other weight loss efforts from my past: This time I'm focused on a healthy lifestyle. The numbers on the scale don't matter (although I'm still happy to see the numbers drop!) My goal is not necessarily a number or a milestone, but instead my goal is HEALTH. Not temporary, or a fleeting good feeling. The focus is different, the goal is different. There is no feeling of failure, only success. Granted, there are defnitely speed bumps on this road to health, but no dead ends! I think, in the past, I had success for a while, but then gave up when I would get discouraged, or just wanted to go "back" to my "normal" or "comfortable" way of eating / living. "Dieting" was a temporary thing. This time, "healthy" is a permanent thing. "Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus." (Philippians 3:12-14)
9/23/10
Weight: 259.2 lbs (I'm up since last week, but still down 0.7 since I started at the beginning of the month. Plus, I had almost a whole gallon of water today!).
BF %: 42.9 (the lowest I've been in 2 years! = down 1.34 lbs of fat since the beginning of the month)
ACCOMPLISHMENTS:
* I'm seeing the numbers on my pedometer continue to grow. The great thing is that it doesn't feel like work. Walking feels great. Over the last week, I've had from 8,000 steps all the way to over 14,000 one day!
* Still no diet coke! Only water and green tea. (There were definitely days I wanted one, though! But the true accomplishment was not caving!)
* I'm developing a good habit with my multivitamin. I've heard before that it's important to connect a new habit you want with a habit you already have. So, I've connected taking my multi with brushing my teeth in the morning. Only missed one day!
* 3 protein shakes: This is actually a pretty easy task for me, because the protein shake I have is premium quality and tastes delicious. Hooray for chocolate!
* I'm generally feeling better. Happier, healthier, more confident, fitting better into my clothes. Sunday night, I put on jeans that I haven't worn since probably April, when they weren't snug but a good fit. Now they're baggy!
* PMA (Did you notice that all of my accomplishments end with an exclamation mark?)!
This week's GOALS:
* I'm excited about a class I'm taking tomorrow night called "Beating the Sugar Blues." I'll be sure to post about it!
* 10,000 steps a day. I'm upping my original goal. This number is achievable, but still a challenge: If I haven't reached that number by the end of the day, then a brisk walk around the block is needed!
* 64 oz of water daily. I've been drinking water, but I need to keep better track. I have a water bottle that is exactly 64 oz. The bottle will travel with me from home to work and back. It's sitting on my desk as I type. If there is still water in it by the end of the day, then drink up!
* Continue new habit of daily multivitamin, as well as protein shakes for breakfast and / or after my workout. 21 days is what it takes to develop a new habit, right?
* 3 Curves workouts.
* Preparing meals and snacks in advance. I've realized the less I prepare, the more I "splurge" on something fast & unhealthy.
* Continue nutrition education with The Maker's Diet. (Yes, I know this has been my goal every week, but I'm learning so much, it's very slow going!)
Today's blog post calls for reflection:
1. When I fall: Get back up again! Each time I hope to be a bit stronger. "Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing." (James 1:2-4)
2. I recall someone comparing our growth / change to a tree. The gardener has to trim unhealthy or wayward branches from a tree to keep it growing healthy, strong, beautiful, and growing in the right direction. God is trimming our unhealthy or wayward branches. It doesn't mean that cutting off a branch isn't going to be painful - it probably will be!! But also I can have hope that there will beauty from pain. "And we know that for those who love God all things work together for good, for those who are called according to his purpose." (Romans 8:28)
3. I realized that there is a difference between now and other weight loss efforts from my past: This time I'm focused on a healthy lifestyle. The numbers on the scale don't matter (although I'm still happy to see the numbers drop!) My goal is not necessarily a number or a milestone, but instead my goal is HEALTH. Not temporary, or a fleeting good feeling. The focus is different, the goal is different. There is no feeling of failure, only success. Granted, there are defnitely speed bumps on this road to health, but no dead ends! I think, in the past, I had success for a while, but then gave up when I would get discouraged, or just wanted to go "back" to my "normal" or "comfortable" way of eating / living. "Dieting" was a temporary thing. This time, "healthy" is a permanent thing. "Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus." (Philippians 3:12-14)
9/23/10
Weight: 259.2 lbs (I'm up since last week, but still down 0.7 since I started at the beginning of the month. Plus, I had almost a whole gallon of water today!).
BF %: 42.9 (the lowest I've been in 2 years! = down 1.34 lbs of fat since the beginning of the month)
ACCOMPLISHMENTS:
* I'm seeing the numbers on my pedometer continue to grow. The great thing is that it doesn't feel like work. Walking feels great. Over the last week, I've had from 8,000 steps all the way to over 14,000 one day!
* Still no diet coke! Only water and green tea. (There were definitely days I wanted one, though! But the true accomplishment was not caving!)
* I'm developing a good habit with my multivitamin. I've heard before that it's important to connect a new habit you want with a habit you already have. So, I've connected taking my multi with brushing my teeth in the morning. Only missed one day!
* 3 protein shakes: This is actually a pretty easy task for me, because the protein shake I have is premium quality and tastes delicious. Hooray for chocolate!
* I'm generally feeling better. Happier, healthier, more confident, fitting better into my clothes. Sunday night, I put on jeans that I haven't worn since probably April, when they weren't snug but a good fit. Now they're baggy!
* PMA (Did you notice that all of my accomplishments end with an exclamation mark?)!
This week's GOALS:
* I'm excited about a class I'm taking tomorrow night called "Beating the Sugar Blues." I'll be sure to post about it!
* 10,000 steps a day. I'm upping my original goal. This number is achievable, but still a challenge: If I haven't reached that number by the end of the day, then a brisk walk around the block is needed!
* 64 oz of water daily. I've been drinking water, but I need to keep better track. I have a water bottle that is exactly 64 oz. The bottle will travel with me from home to work and back. It's sitting on my desk as I type. If there is still water in it by the end of the day, then drink up!
* Continue new habit of daily multivitamin, as well as protein shakes for breakfast and / or after my workout. 21 days is what it takes to develop a new habit, right?
* 3 Curves workouts.
* Preparing meals and snacks in advance. I've realized the less I prepare, the more I "splurge" on something fast & unhealthy.
* Continue nutrition education with The Maker's Diet. (Yes, I know this has been my goal every week, but I'm learning so much, it's very slow going!)
Sweet Words of Encouragement
Wednesday, September 15, 2010
Week 2
Feeling great, feeling successful. The biggest challenge for me this week was my diet coke addiction. I don't crave it as much as I thought I would, but I did feel withdrawal. The last one I had was 8 days ago. On day 3 with no soda, I definitely experienced withdrawal symptoms and had a huge headache. But, I got through it, and felt much better the next day. It became an almost daily habit, and it feels good to not be dependent on it! A friend of mine has also sworn off the stuff, so it's good to have an accountability partner in this area.
9/15/10
My numbers were exactly the same as last week. A little disappointing that I have nothing to show for my work this week, but at least I didn't gain! PMA (Positive Mental Attitude!) This means I really need to focus on my eating habits and nutrition this week.
ACCOMPLISHMENTS:
* 3 workouts plus lots of walking
* More "active" in my walking: moving faster, bigger steps, and dancing (only in the dark when I feel brave)
* I was successful with my goal of close to 6,000 steps a day using my dinky pedometer, but I reached close to 10,000 2 days!
* No diet coke! Only water and green tea. Except for a lemonade as a treat yesterday, and 2 glasses of sweet tea with my friend.
* Plugged my deets into sparkpeople.com.
This week's GOALS:
* 64 oz of water daily.
* Get back into the routine of taking my multivitamin daily.
* Protein shake at least 3x a week.
* 3 Curves workouts.
* Continue plugging into sparkpeople.com.
* Continue nutrition education with The Maker's Diet.
9/15/10
My numbers were exactly the same as last week. A little disappointing that I have nothing to show for my work this week, but at least I didn't gain! PMA (Positive Mental Attitude!) This means I really need to focus on my eating habits and nutrition this week.
ACCOMPLISHMENTS:
* 3 workouts plus lots of walking
* More "active" in my walking: moving faster, bigger steps, and dancing (only in the dark when I feel brave)
* I was successful with my goal of close to 6,000 steps a day using my dinky pedometer, but I reached close to 10,000 2 days!
* No diet coke! Only water and green tea. Except for a lemonade as a treat yesterday, and 2 glasses of sweet tea with my friend.
* Plugged my deets into sparkpeople.com.
This week's GOALS:
* 64 oz of water daily.
* Get back into the routine of taking my multivitamin daily.
* Protein shake at least 3x a week.
* 3 Curves workouts.
* Continue plugging into sparkpeople.com.
* Continue nutrition education with The Maker's Diet.
Monday, September 13, 2010
Quotable Quotes 2
You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance.
~Lee Iacocca
~Lee Iacocca
"The Maker's Diet" - Chapter Two
Chapter Two is called "What Are You Failing For?"
I learned something I never knew before. The body has a pair of hunger hormones called leptin and ghrelin. Leptin tells you when you're full or satisfied. However, the more you ignore the signal (like going back for more at the buffet), the more the level of leptin drops, making you hungrier. Ghrelin increases appetite, to let you know when your stomach is empty and it's time to eat. When you attempt to deprive yourself, your hunger pains increase and the body produces even more ghrelin. Vicious cycle!
The key is to listen to your body's signals and stop eating once satisfied. "Am I full yet? Have I had enough to eat yet?" Also, avoid the "quick fix" for hunger by choosing something better to eat.
I learned something I never knew before. The body has a pair of hunger hormones called leptin and ghrelin. Leptin tells you when you're full or satisfied. However, the more you ignore the signal (like going back for more at the buffet), the more the level of leptin drops, making you hungrier. Ghrelin increases appetite, to let you know when your stomach is empty and it's time to eat. When you attempt to deprive yourself, your hunger pains increase and the body produces even more ghrelin. Vicious cycle!
The key is to listen to your body's signals and stop eating once satisfied. "Am I full yet? Have I had enough to eat yet?" Also, avoid the "quick fix" for hunger by choosing something better to eat.
"The Maker's Diet" - Chapter One
Chapter One is fairly simple. It's called "Globesity" and just gives a basic foundation to the issue of global obesity, and the alarming trends through history, as well as connections to other issues such as diabetes, cancer, heart disease, sleep apnea, etc. He also structures BMI, body frame size and body fat to encourage understanding that there is no ideal body weight, and that we're all created differently.
His basic three guidelines:
* Maximize food; minimize non-food.
* Maximize life; minimize life-drainers
* Maximize care; minimize carelessness
His basic three guidelines:
* Maximize food; minimize non-food.
* Maximize life; minimize life-drainers
* Maximize care; minimize carelessness
Wednesday, September 8, 2010
Week 1
End of week one! Wednesday is my new mid-week check-in point.
A long time ago, someone told me something that has had a huge impact on my life. Today, I'm reminded of this thought:
I'm struggling with figuring out what works for me, so I'm a little disappointed in myself this week, but not discouraged. I didn't complete my goal of a food log, but I was more aware of what I was consuming and when. I'm proud that I talked myself out of junk food a couple of times, and avoided late-night snacking. One example: My boyfriend & I went to the movies, but we had over an hour before the movie started, and the only thing nearby was Cold Stone Creamery. No, I didn't get ice cream!! He ordered a "skinny" smoothie, and I enjoyed just a few slurps of it, along with pleasant conversation. A few weeks ago, I wouldn't have thought twice about "treating" myself to a bowlful of calories & sugar.
Okay, now it's reality check time. Here are the stats for the end of week one!
9/8/10
Total Inches: 287.75 (down 1.25)
Weight: 255.8 (down 4.4)
Body Fat %: 43% (down 0.3 = 2.67 BF lbs)
BMI: 40.06 (down 0.69)
ACCOMPLISHMENTS:
* 3 workouts & was generally more "active"
* I tracked steps with a pedometer, and I've been averaging around 5,000 steps a day. I don't think the pedometer is working correctly, but it doesn't matter, because I just need to know the average reading.
* I concentrated on "eating better" and consuming more water.
* I joined sparkpeople.com to track my weight loss, exercise, and nutrition.
This week's GOALS:
* Begin logging my weight loss, exercise and nutrition on sparkpeople.com
* 3 Curves workouts & 1 extra intentional cardio activity
* Cut the soda. Diet Coke has become an addiction. I will replace it with green tea & water.
* Continue nutrition education with The Maker's Diet.
A long time ago, someone told me something that has had a huge impact on my life. Today, I'm reminded of this thought:
"God loves you for who you are,
but too much to let you stay that way."
I'm not perfect. Change is hard. My boss has told me: "If you're not growing, you're dying." but too much to let you stay that way."
I'm struggling with figuring out what works for me, so I'm a little disappointed in myself this week, but not discouraged. I didn't complete my goal of a food log, but I was more aware of what I was consuming and when. I'm proud that I talked myself out of junk food a couple of times, and avoided late-night snacking. One example: My boyfriend & I went to the movies, but we had over an hour before the movie started, and the only thing nearby was Cold Stone Creamery. No, I didn't get ice cream!! He ordered a "skinny" smoothie, and I enjoyed just a few slurps of it, along with pleasant conversation. A few weeks ago, I wouldn't have thought twice about "treating" myself to a bowlful of calories & sugar.
Okay, now it's reality check time. Here are the stats for the end of week one!
9/8/10
Total Inches: 287.75 (down 1.25)
Weight: 255.8 (down 4.4)
Body Fat %: 43% (down 0.3 = 2.67 BF lbs)
BMI: 40.06 (down 0.69)
ACCOMPLISHMENTS:
* 3 workouts & was generally more "active"
* I tracked steps with a pedometer, and I've been averaging around 5,000 steps a day. I don't think the pedometer is working correctly, but it doesn't matter, because I just need to know the average reading.
* I concentrated on "eating better" and consuming more water.
* I joined sparkpeople.com to track my weight loss, exercise, and nutrition.
This week's GOALS:
* Begin logging my weight loss, exercise and nutrition on sparkpeople.com
* 3 Curves workouts & 1 extra intentional cardio activity
* Cut the soda. Diet Coke has become an addiction. I will replace it with green tea & water.
* Continue nutrition education with The Maker's Diet.
Tuesday, September 7, 2010
"The Maker's Diet" - Introduction
I saw this book on the shelf and it was Providence that I picked it up for a bargain. What a great tool to help me on this journey!
It's called The Maker's Diet for Weight Loss by Jordan S. Rubin. I'm learning so much from it, and it's been an inspiration for positive change in my nutritional life. The author's original book was The Maker's Diet and it was a New York Times best-seller. So, he decided to write this second book specifically geared towards weight loss.
The book addresses the whole person: body, mind, emotions and spirit. There is a lot to take in, and it will be difficult to adjust my lifestyle to his suggestions, but I think if I can start incorporating some of the thoughts into my life, it will be a move in a positive direction.
Rubin does a great job of explaining the whys behind his reasons for choosing to eat the way he does, and something has just clicked with me when reading his words. So, I thought it would be great to post some of the helpful insights I'm gleaning from this book. Someone else could read it for themselves, and get something totally different out of it, but I'm choosing to post things that speak to me.
Introduction
* Take personal responsibility for the shape I'm in.
* Stop listening to myself and "toss negative thoughts in the trash." No excuses! (I'm too busy, It costs too much, I can't get motivated, Nothing has ever worked, etc.)
* ATTITUDE: "I'm doing this for my health and for those who count on me. The more I put into it, the more I will receive from it. If I give this my best effort, then I can expect the best results."
The Maker's Diet for Weight Loss: 16-week strategy for burning fat, cleansing toxins, and living a healthier life! by Jordan S. Rubin; Published by Siloam: A Strang Company; 2009
It's called The Maker's Diet for Weight Loss by Jordan S. Rubin. I'm learning so much from it, and it's been an inspiration for positive change in my nutritional life. The author's original book was The Maker's Diet and it was a New York Times best-seller. So, he decided to write this second book specifically geared towards weight loss.
The book addresses the whole person: body, mind, emotions and spirit. There is a lot to take in, and it will be difficult to adjust my lifestyle to his suggestions, but I think if I can start incorporating some of the thoughts into my life, it will be a move in a positive direction.
Rubin does a great job of explaining the whys behind his reasons for choosing to eat the way he does, and something has just clicked with me when reading his words. So, I thought it would be great to post some of the helpful insights I'm gleaning from this book. Someone else could read it for themselves, and get something totally different out of it, but I'm choosing to post things that speak to me.
Introduction
* Take personal responsibility for the shape I'm in.
* Stop listening to myself and "toss negative thoughts in the trash." No excuses! (I'm too busy, It costs too much, I can't get motivated, Nothing has ever worked, etc.)
* ATTITUDE: "I'm doing this for my health and for those who count on me. The more I put into it, the more I will receive from it. If I give this my best effort, then I can expect the best results."
The Maker's Diet for Weight Loss: 16-week strategy for burning fat, cleansing toxins, and living a healthier life! by Jordan S. Rubin; Published by Siloam: A Strang Company; 2009
Saturday, September 4, 2010
Gloomy or Cheerful?
"All the days of the afflicted are evil, but the cheerful of heart has a continual feast." Proverbs 15:15. In other words: When a man is gloomy, everything seems to go wrong; when he is cheerful, everything seems right.
~ Thanks to a friend who posted this on Facebook from her devotional ~
~ Thanks to a friend who posted this on Facebook from her devotional ~
Friday, September 3, 2010
Thirteen Tips for Dealing with a Really Lousy Day
http://shine.yahoo.com/channel/health/thirteen-tips-for-dealing-with-a-really-lousy-day-2386565/
I came across this article accidentally today. I know that anytime you're on a journey to make positive changes in your life, you'll encounter trials and tribulations. Sometimes it's nice to have a list of some ideas of some mood-boosters!
I came across this article accidentally today. I know that anytime you're on a journey to make positive changes in your life, you'll encounter trials and tribulations. Sometimes it's nice to have a list of some ideas of some mood-boosters!
Thursday, September 2, 2010
Beginnings
Every journey has a beginning. I feel like I've begun the journey to weight loss over and over again. The path is long, and there are many distractions and trials, but nonetheless, "THIS is the day that the Lord has made, let us rejoice and be glad in it!"
I thank my Lord and Savior that He has graciously gifted me another day, another week, another hour, another chance to live my life wholly glorifying to Him. (The title of my blog comes from James: "Every good and perfect gift is from ABOVE.") Today I begin my next step!
I hope to use this blog to share my successes, trials, and thoughts, mostly focusing on weight loss. I don't even care if anyone reads it, I hope to use it more as a journal - a record of my journey! I need to be open and honest about where I am so that I can celebrate my achievements. So, here I go:
9/2/2010:
Total inches: 289
Weight: 260.2
BF %: 43.3
BMI: 40.75
(The first celebration: I'm down 2 lbs and .5% BF since last time I weighed myself!)
I wore yellow today to force myself into a joyous mood to begin my day! One of my customers said that I looked great in yellow and another one commented that she notices I've been losing weight, especially in my middle. Yesterday a customer told me she submitted me as her "Circuit Hero," and gave me a copy of the testimony she submitted to our Corporate office about me. Thank you, Lord, for all these positive "warm and fuzzies" to affirm that I'm taking steps in the right direction!
This week's GOALS:
1. Wear a pedometer every day and determine my average daily step count, so that I can begin increasing it next week.
2. Schedule my next 3 workouts.
3. Begin a food log.
This week's REWARD:
Plan a healthy picnic & walk to enjoy with my handsome boyfriend over the holiday weekend.
I thank my Lord and Savior that He has graciously gifted me another day, another week, another hour, another chance to live my life wholly glorifying to Him. (The title of my blog comes from James: "Every good and perfect gift is from ABOVE.") Today I begin my next step!
I hope to use this blog to share my successes, trials, and thoughts, mostly focusing on weight loss. I don't even care if anyone reads it, I hope to use it more as a journal - a record of my journey! I need to be open and honest about where I am so that I can celebrate my achievements. So, here I go:
9/2/2010:
Total inches: 289
Weight: 260.2
BF %: 43.3
BMI: 40.75
(The first celebration: I'm down 2 lbs and .5% BF since last time I weighed myself!)
I wore yellow today to force myself into a joyous mood to begin my day! One of my customers said that I looked great in yellow and another one commented that she notices I've been losing weight, especially in my middle. Yesterday a customer told me she submitted me as her "Circuit Hero," and gave me a copy of the testimony she submitted to our Corporate office about me. Thank you, Lord, for all these positive "warm and fuzzies" to affirm that I'm taking steps in the right direction!
This week's GOALS:
1. Wear a pedometer every day and determine my average daily step count, so that I can begin increasing it next week.
2. Schedule my next 3 workouts.
3. Begin a food log.
This week's REWARD:
Plan a healthy picnic & walk to enjoy with my handsome boyfriend over the holiday weekend.
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