I believe it is so important to hit our own "pause" button to give thanks to all of the men and women who have sacrificed so that we can live in our wonderful free country. This holiday is more than another day off of work. It is a time for true reflection and introspection. A time for us to ask ourselves - are we doing everything we can do to support the freedoms we enjoy and take for granted every day.
So, if you can, please do something today to recognize all of those people before us who have sacrificed for all of us!
On Saturday evening, we had friends over for dinner, including my Godson. He is amazing! I could not be more proud of this young man if he were my own flesh and blood. It was awesome to see him, his parents and my parents. It was really easy to stay on plan too! For appetizers, we served raw veges and hummus, grilled chicken sausages cut up into pieces on toothpicks, and tortilla chips, salsa and guacamole. Dinner was a salad of cucumbers, basil, tomatoes, onions and mozzarella tossed with lemon and a drizzle of olive oil. Also, grilled ears of fresh corn, chicken and steak. So people could create a plate with whatever they wanted. Dessert was fresh pineapple and dates. We also served beer and wine but I choose to stay with good old H2O for the evening.
It was a wonderful evening of family, sharing stories and generational connections. It is so nice to be able to share family and food and stay true to a healthy eating plan! We will be with our dear friends from Arizona this evening for a beach BBQ. We are bringing BBQ chicken and marinated pork roast to grill. Also, ears of corn (again) and a salad of black beans, tomatoes, green onions and queso fresca. Another yummy dinner! I am also repeating the raw veges and hummus, but this time bringing chips and salsa, the baked ones. There will be teenagers so I am bringing potato chips and tortilla chips and chocolate chip cookies for dessert this time. I will avoid the chips and cookies!
I hope you are enjoying a nice holiday weekend filled with the desire to connect with loved ones (including yourself, the discipline to make healthy eating choices and dedication to your personal truth!
Monday, May 31, 2010
Sunday, May 23, 2010
Breaking Through!
Well, I shed one pound last week. I am knocking on the door of 70 pounds and pretty excited about it! More patience to keep going.....
This week, a woman at my gym came up to me to compliment me. She said she had been watching me and wanted me to know that she was amazed at my progress. She said she was really happy for me. She said she was amazed at how I had transformed my body. She asked me how I had done it and I directed her to this blog. Turns out her name is also Patty! It was a very nice exchange.
Random shift of thoughts.....this weekend I have been thinking about how many more years I will work in the corporate world.....probably another 4_ish years. So I thought now would be a good time to begin taking classes to get certified as a fitness professional. There are multiple certifications that I can earn that would prepare me to be a personal trainer. That along with getting certified in yoga instruction will prepare me for success as a fitness coach in my retirement. I will finally be able to pursue my passion.
What do you want to do as your second career???
Desire to pursue your dreams, dedication to prepare for your future and the discipline to study to make it a reality!
This week, a woman at my gym came up to me to compliment me. She said she had been watching me and wanted me to know that she was amazed at my progress. She said she was really happy for me. She said she was amazed at how I had transformed my body. She asked me how I had done it and I directed her to this blog. Turns out her name is also Patty! It was a very nice exchange.
Random shift of thoughts.....this weekend I have been thinking about how many more years I will work in the corporate world.....probably another 4_ish years. So I thought now would be a good time to begin taking classes to get certified as a fitness professional. There are multiple certifications that I can earn that would prepare me to be a personal trainer. That along with getting certified in yoga instruction will prepare me for success as a fitness coach in my retirement. I will finally be able to pursue my passion.
What do you want to do as your second career???
Desire to pursue your dreams, dedication to prepare for your future and the discipline to study to make it a reality!
Tuesday, May 18, 2010
Sharing a Good Article!
A New Look at Weight Loss Plateaus
By Mary_RD on May 18, 2010
The dilemma of the weight loss plateau is summed up by a Calorie Count member who says, “It’s a lot of work treading water; getting no benefit from it. It’s a lot or work, waiting three months with zero scale movement…”To which, I say, “Treading water with no scale movement? Welcome to the world of maintenance.” Think of a weight loss plateau as a mini-preparation for maintenance. Plateaus happen…A weight loss plateau is an undefined period of time (that feels like an eon) when the scale does not move despite one’s best efforts to make it. Weight had been dropping, nothing has changed, and then it simply stopped. Why, oh why?First, a weight loss plateau in not about Calorie Creep. Calorie Creep is when weight loss stops because calorie intake has increased and/or output has decreased. Calorie Creep is about skipping exercise, laziness about logging, stress eating, or whatever excuse is in operation. A weight loss plateau is entirely different.
A weight loss plateau happens when (around) 10 percent of initial body weight is loss. Many clinical studies have confirmed the phenomenon. (Read about them inBreak Through Your Set Point by George Blackburn.) Through a series of changes in the hormones that regulate energy balance, the body adapts to the downward spiral of declining weight by taking a break. Most people reach a plateau after losing weight for about 6 months or so, but people who insist on losing more quickly reach a plateau quicker too. Embrace the plateauA weight loss plateau is normal and good and this is the simple truth: a plateau is the time to build muscle – and calorie intake has to increase for that. A plateau is not time for discouragement, sitting on a pity potty, or the shooting oneself in the foot. Reactions to weight loss plateaus have to be managed because it is no time to lose ground. Think of a plateau as a half time break. It is time to rest and replenish the stores. During the weight loss phase (i.e. before the plateau), fat is lost but muscle is lost too, and so the dismal dieter weighs less but the fat-to-muscle ratio is the same - and out of whack. By building the major muscle groups as well as the muscles of the heart and diaphragm that supports the lungs, the fat-to-muscle ratio is improved and hormonal balance is eventually restored. (By now, mostly everyone knows that muscle burns more calories than fat does, right?)To build muscle, calorie intake must be high enough to spare protein for building. When calories are low, protein is burned for fuel and a little goes to repair. During the plateau, it is important to eat the number of calories it takes to maintain the new weight. And then, according to George Blackburn, MD, the planet's leading metabolic nutritionist, one must plan to hold the new weight steady for at least six months; after that, a calorie reduction will produce the loss of another 10 percent of extra weight at least.
And so weight loss plateaus are real and good and they happen like clockwork. And it only makes sense that they are just a mini-test for maintenance.
By Mary_RD on May 18, 2010
The dilemma of the weight loss plateau is summed up by a Calorie Count member who says, “It’s a lot of work treading water; getting no benefit from it. It’s a lot or work, waiting three months with zero scale movement…”To which, I say, “Treading water with no scale movement? Welcome to the world of maintenance.” Think of a weight loss plateau as a mini-preparation for maintenance. Plateaus happen…A weight loss plateau is an undefined period of time (that feels like an eon) when the scale does not move despite one’s best efforts to make it. Weight had been dropping, nothing has changed, and then it simply stopped. Why, oh why?First, a weight loss plateau in not about Calorie Creep. Calorie Creep is when weight loss stops because calorie intake has increased and/or output has decreased. Calorie Creep is about skipping exercise, laziness about logging, stress eating, or whatever excuse is in operation. A weight loss plateau is entirely different.
A weight loss plateau happens when (around) 10 percent of initial body weight is loss. Many clinical studies have confirmed the phenomenon. (Read about them inBreak Through Your Set Point by George Blackburn.) Through a series of changes in the hormones that regulate energy balance, the body adapts to the downward spiral of declining weight by taking a break. Most people reach a plateau after losing weight for about 6 months or so, but people who insist on losing more quickly reach a plateau quicker too. Embrace the plateauA weight loss plateau is normal and good and this is the simple truth: a plateau is the time to build muscle – and calorie intake has to increase for that. A plateau is not time for discouragement, sitting on a pity potty, or the shooting oneself in the foot. Reactions to weight loss plateaus have to be managed because it is no time to lose ground. Think of a plateau as a half time break. It is time to rest and replenish the stores. During the weight loss phase (i.e. before the plateau), fat is lost but muscle is lost too, and so the dismal dieter weighs less but the fat-to-muscle ratio is the same - and out of whack. By building the major muscle groups as well as the muscles of the heart and diaphragm that supports the lungs, the fat-to-muscle ratio is improved and hormonal balance is eventually restored. (By now, mostly everyone knows that muscle burns more calories than fat does, right?)To build muscle, calorie intake must be high enough to spare protein for building. When calories are low, protein is burned for fuel and a little goes to repair. During the plateau, it is important to eat the number of calories it takes to maintain the new weight. And then, according to George Blackburn, MD, the planet's leading metabolic nutritionist, one must plan to hold the new weight steady for at least six months; after that, a calorie reduction will produce the loss of another 10 percent of extra weight at least.
And so weight loss plateaus are real and good and they happen like clockwork. And it only makes sense that they are just a mini-test for maintenance.
Saturday, May 15, 2010
Stay True!
I had quite a week! It was busy from before dawn to well afte dusk everyday! I was so glad to arrive at Friday night....! I went to the gym for an hour of cardio and them out to dinner with hubbie.
I remain focused and determined to bust through this plateau! I have had a very busy day today. I have been very focused on calibrating intake...never hurts to stay close to the numbers....calories in, energy burned (aka exercise), hours of rest, liters of water intake....it all makes up an interesting pot of life soup!!!
This week I am going to pay close attention to my life soup and try for a better balance between rest and work. Last week was pretty lopsided! I have my annual physical on Monday morning and am looking forward to getting my blood chemistry analyzed again. It is a great way to measure progress and success!
I also want to get my body fat measured. Has anyone ever done the dunk tank? I am told it is the most accurate way to measure.
LMK if you have done it!
Desire, dedication and discipline - that's all it takes to succeed in anything, that and an awesome dose of love!
I remain focused and determined to bust through this plateau! I have had a very busy day today. I have been very focused on calibrating intake...never hurts to stay close to the numbers....calories in, energy burned (aka exercise), hours of rest, liters of water intake....it all makes up an interesting pot of life soup!!!
This week I am going to pay close attention to my life soup and try for a better balance between rest and work. Last week was pretty lopsided! I have my annual physical on Monday morning and am looking forward to getting my blood chemistry analyzed again. It is a great way to measure progress and success!
I also want to get my body fat measured. Has anyone ever done the dunk tank? I am told it is the most accurate way to measure.
LMK if you have done it!
Desire, dedication and discipline - that's all it takes to succeed in anything, that and an awesome dose of love!
Sunday, May 9, 2010
Always a Lesson
Yes, Virgina, everything in life is an opportunity to learn something. I have been at the same weight for a month now, aka a plateau....
I have had a perfectly wonderful weekend, including a fabulous yoga session on Saturday morning. I did 90 minutes of self-practice and it was awesome! I was able to really "be on the mat" and enjoy the moment by moment of my practice. I found myself floating from asana to asana and was able to open moments to reflect and enjoy the immense gratitude I feel for the abundance in my life....the abundance of great health, of opportunity to do good work, to love and be loved, and to have freedom in every part of my life to make good choices.
So, there must be a lesson there to help me persevere through this plateau....YES, I will sit with the possibility that this plateau will teach me an important new lesson. I embrace this plateau and everything it has to offer so I can learn something new.
I promise I will share with you when I figure out this life lesson.
Desire to continue on this path, dedication to continue shedding weight and the discipline to stay true to healthy eating and exercise choices!
I have had a perfectly wonderful weekend, including a fabulous yoga session on Saturday morning. I did 90 minutes of self-practice and it was awesome! I was able to really "be on the mat" and enjoy the moment by moment of my practice. I found myself floating from asana to asana and was able to open moments to reflect and enjoy the immense gratitude I feel for the abundance in my life....the abundance of great health, of opportunity to do good work, to love and be loved, and to have freedom in every part of my life to make good choices.
So, there must be a lesson there to help me persevere through this plateau....YES, I will sit with the possibility that this plateau will teach me an important new lesson. I embrace this plateau and everything it has to offer so I can learn something new.
I promise I will share with you when I figure out this life lesson.
Desire to continue on this path, dedication to continue shedding weight and the discipline to stay true to healthy eating and exercise choices!
Tuesday, May 4, 2010
A Typical Day......
I had a request to post a typical day of my intake so I will use this post to do just that.
First let me tell you that I am on day 2 of the 3 day Jay Robb Fruit Flush. I spent a 3-day weekend in Paso with hubbie and friends wine tasting et al. My thinking is...you play so you pay. So I am paying myself back with 3 days of disciplined restricted nutrition. I am hoping for good results when I weigh in Saturday morning!
Here goes - typical day:
Breakfast- an ezekiel english muffin (160) with 3 egg whites cooked in Pam (50) plus a piece of fruit (approx. 100) and decaf coffee with skim milk and stevia.
Morning snack - anything that is 100 calories - most likely a non-fat greek yogurt or 10 almonds or a mini Zone bar or another piece of fruit. What are your favorite 100 snacks?
Lunch - almost always a big salad with lots of veges and 4-6 ounces of grilled chicken/no skin. I do not use dressing but when I do it is a small drizzle of olive oil and lemon. approx 400 calories depeneding on the portion size of the chicken that day.
Afternoon snack - repeat of morning
Dinner - a bunch of steamed veges and grilled chicken. Depending on my estimated calorie count for the day I may add 1/2 cup of steamed brown rice or quinoa. I also like to eat the tofu noodles called shiratake with turkey meatballs from Trader Joes (50 caloires each, low fat, portion controlled, convenient and delicious!) with 1/2 cup of marinara sauce. Another typical dinner is a baked sweet potato with a packet of salmon on top and a side of steamed brocolli.
I have been known to have a kids size fat free frozen yogurt as a treat. I try to limit that to once a week because it has lots of sugar.
I also drink a minimum of 1 liter of H2O each day. Most days I drink much more. Yes, it means going to thebathroom more often, but it is worth it to not be dehydrated.
My goal is to stay at 1,400 calories on most days.
As you know I am a fan of planning for "treat times".....life is not lived on brocolli alone, is it?
Desire to have a balanced life, dedication to your goals and the discipline to stay on track and get right back on track after treat times!
First let me tell you that I am on day 2 of the 3 day Jay Robb Fruit Flush. I spent a 3-day weekend in Paso with hubbie and friends wine tasting et al. My thinking is...you play so you pay. So I am paying myself back with 3 days of disciplined restricted nutrition. I am hoping for good results when I weigh in Saturday morning!
Here goes - typical day:
Breakfast- an ezekiel english muffin (160) with 3 egg whites cooked in Pam (50) plus a piece of fruit (approx. 100) and decaf coffee with skim milk and stevia.
Morning snack - anything that is 100 calories - most likely a non-fat greek yogurt or 10 almonds or a mini Zone bar or another piece of fruit. What are your favorite 100 snacks?
Lunch - almost always a big salad with lots of veges and 4-6 ounces of grilled chicken/no skin. I do not use dressing but when I do it is a small drizzle of olive oil and lemon. approx 400 calories depeneding on the portion size of the chicken that day.
Afternoon snack - repeat of morning
Dinner - a bunch of steamed veges and grilled chicken. Depending on my estimated calorie count for the day I may add 1/2 cup of steamed brown rice or quinoa. I also like to eat the tofu noodles called shiratake with turkey meatballs from Trader Joes (50 caloires each, low fat, portion controlled, convenient and delicious!) with 1/2 cup of marinara sauce. Another typical dinner is a baked sweet potato with a packet of salmon on top and a side of steamed brocolli.
I have been known to have a kids size fat free frozen yogurt as a treat. I try to limit that to once a week because it has lots of sugar.
I also drink a minimum of 1 liter of H2O each day. Most days I drink much more. Yes, it means going to thebathroom more often, but it is worth it to not be dehydrated.
My goal is to stay at 1,400 calories on most days.
As you know I am a fan of planning for "treat times".....life is not lived on brocolli alone, is it?
Desire to have a balanced life, dedication to your goals and the discipline to stay on track and get right back on track after treat times!
Monday, May 3, 2010
Water vs. Coke
This is an email sent from my wonderful hubbie. Obviously water is better than coke but there are some really good water facts to review and remember!
WATER VS. COKE
WATER
#1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)
#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
#3. Even MILD dehydration will slow down one's metabolism as 3%.
#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
#5. Lack of water, the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.
Are you drinking the amount of water you should drink every day?
COKE
#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.
#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.
#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
(So, should I clean my toilet tomorrow instead of drinking a can???)
#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
FOR YOUR INFORMATION:
#1 The active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis.
#2. To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.
#3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years!
Now the question is: would you like a glass of water? or Coke?
WATER VS. COKE
WATER
#1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)
#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
#3. Even MILD dehydration will slow down one's metabolism as 3%.
#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
#5. Lack of water, the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%., and one is 50% less likely to develop bladder cancer.
Are you drinking the amount of water you should drink every day?
COKE
#1. In many states the highway patrol carries two gallons of Coke in the trunk to remove blood from the highway after a car accident.
#2. You can put a T-bone steak in a bowl of Coke and it will be gone in two days.
#3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.
(So, should I clean my toilet tomorrow instead of drinking a can???)
#4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
#5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
#6. To loosen a rusted bolt: Apply a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
#7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
#8. To remove grease from clothes: Empty a can of Coke into the load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.
FOR YOUR INFORMATION:
#1 The active ingredient in Coke is phosphoric acid. It will dissolve a nail in about four days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase of osteoporosis.
#2. To carry Coca-Cola syrup! (the concentrate) the commercial trucks must use a hazardous Material place cards reserved for highly corrosive materials.
#3. The distributors of Coke have been using it to clean engines of the trucks for about 20 years!
Now the question is: would you like a glass of water? or Coke?
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