Pics...as promised!

On the top: here is a pic of me at an Alicia Keyes concert sometime in 2005. This was definitely my heaviest.

On the bottom: here I am in getting ready to go out for a night on the town. Note the changes in the face/cheeks.

On the top: here I am in Miami in May of 2005. I thought I looked decent at the time, but in retrospect...I was def. chunky.

On the bottom: here I am at a waterfall this past week in PR. Note the 'slimmerness' in the arms, legs, and waist.

I really wanted to be able to show here the progress that I have made. This is was 200 to 170 lbs looks like on a 5'11'' woman. However, note that 170 lbs is still not a size 2. There is a fullness there, and therefore an everyday challenge to maintain my wait/habits and remain healthy.

Well...I'm back from Puerto Rico, and it was F.A.B.O!!!!!!!! It was an absolutely awesome, beautiful time.

Let's see...I didn't have a great week for exercise the week before I left. I got in 30 mins of cardio and 2 hours of yoga for the entire week. It was a far cry from the 3 cardio sessions and 2 yoga sessions that I wanted to get in. I just got overwhelmed and fatigued with all of the stuff necessary to complete before Saturday morning. However, I did stick to my diet, and I think that I successfully lost a pound or two before I left. Unfortunately, since I didn't really get into the gym like I wanted to, then I also didn't get on the scale like I wanted to, so I'm not 100% sure what the final weight was.

While on vacation, I ate to my heart's content. It's kinda my 1 time per year to eat what I want, so I definitely enjoyed myself. I also go in a bit of exercise. On Sunday my conscience and I did some hiking in El Yunque rain forest. The total hike was about 2 miles, and much of it was uphill. We also did a walking tour of the cities of Old San Juan and Ponce. By the time that we reached the end of the week, my legs and calves were definitely exhausted. Also on Wednesday we hit the gym at the hotel for 30 mins of cardio and 30 mins of weights. Now that I am home in ATL, I hopped on the scale (well actually 2 of them) and weighed in at 170lbs. Yay!!! Now, to be fair and honest, I think that some of the weight loss is due to a loss in muscle mass. As I stated, the exercise has been a little weak, and the past week of eating has definitely been 'off the chain'. I want to make sure that I am truly focusing on doing the right things to lose weight. Nevertheless, I am ecstatic to be just a little bit lighter on my feet. Its hard to believe that just about a year ago I was 30 lbs heavier.

So I was talking to my mom yesterday, and she was asking me what I have specifically done to lose the weight. I decided to take a moment here to just go over that b/c I want it to be clear that there is no special secret or trick to weight loss. It is simply consistent dedication and commitment to making the right choices as well as honesty with myself about those decisions that I am making.

Each time that I eat, I really try to think about what it is that I am eating. While I don't keep food journals, I would recommend them if you find that you eat mindlessly or simply deny the reality of what you are eating. When I make a food choice I try to be conscious of making a good choice...not always the BEST choice (for instance I might have stir-fry chicken or a bar-b-que chicken sandwich. it's not as great as a salad or grilled chicken and broccoli, but it is def. better than fried chicken or hamburgers), but still a pretty good choice. I don't completely deny myself anything, but I try to cut back on the frequency of certain items to levels that I can live with long term. These things are sugar/snacks/ice cream/etc (once/month), red meat (once per month...even less for pork), other meats (once per day...perhaps twice), refined flour (pasta/white breads - 2 or 3 times per week for bread and once or twice per month for pasta), friend foods (once per month), carbonated drinks (diet soda - 2 or 3 times per week), alcohol (weekends), and items containing butter/heavy cream/heavy oil (2 or 3 times per week). Now these are definitely averages. There may be a week or a month where I blow one or all of these totals right out of the water, but this is where I am on an average month. Yes, I slip up, and yes I have cheats. However, it is again so important to be honest with yourself. I try to recognize and acknowledge those, so that I can avoid them in the future. If you are not able to do that, then you are kinda sabotaging yourself from the start.

Now exercise. Basically you have to find something that you enjoy (or at least can tolerate) and then do it consistently (at least 4 times per week). For me, I enjoy yoga. It is great for building muscle as well as for increasing flexibility, which is important to me. I also don't mind using the free weights or weight machines when I am just working out at the gym. I can tolerate doing 30 mins on the elliptical, or 30 mins walking uphill on the treadmill, or 1 hr dancing in front of the mirror, or even a 30 min work out video. I am still looking for a form of cardio that I really enjoy, so I hope to try belly dancing or cardio kickboxing. Whatever it is, you have to begin with doing it consistently. I try to workout even when I don't feel like it, but like everyone else, there are plenty of times where I lose that battle. Right now 4 days per week works well for me b/c I have room for feeling tired/busy/lazy the other 3 days per week. If you stall in your weight loss, then you gotta switch up the routine and get your body challenged once more.

Most importantly, it is key to maintain diet and exercise SIMULTANEOUSLY. Without the two efforts working in combination, I simply maintain my weight, but I don't lose any.

That is all...hope it helps.

Final Stretch

Soooooo...here I am in the final stretch of my 'get right for Puerto Rico' work out plan. This is the final diet and exercise week. I am already starting off in a bit of a deficit. I had a minor stomach flu/situation yesterday, so I spent a good portion of the day in bed...rather than working out. As such, I've already missed out on one cardio workout that I really wanted to get in.

However, the diet portion is going well. Yesterday I had a smoothie that I purchased at the airport and a banana (Note: the banana is not a part of the diet, but the smoothie was pre-bottled rather than fresh. It turned out to be more like juice.) for breakfast. I attempted a salad for lunch, but my stomach wasn't feeling it, so I ended up skipping my normal lunch. Instead I had a bowl of black bean soup (240 calories & 1 g of fat) later when I was feeling better. I ended the day with a serving of veggies, white rice, and 1 1/2 skewers of grilled chicken. Today, I've had a fresh smoothie for breakfast, and a grilled chicken salad for lunch. I have Lays Baked potato chips (130 calories, 1.5 g of fat) for my late afternoon snack. I'm not sure what dinner will be yet, but I am planning to keep it light w/grilled fish or another salad.

I have yoga (with a pretty tough instructor) scheduled for this evening. I am debating trying to squeeze out 30 mins of cardio either before or after yoga. Ideally before is best b/c I prefer to stay relaxed and stretched after yoga. However, it also sucks to be the stinky girl in class. We'll see. Either way, tomorrow I am planning to do a work out tape (30 mis or an hour), and then get in 30 mins of cardio + 30 mins of strength on Wed, and 45 mins - 1 hr of yoga on Fri. That's the best that I can do.

Damnit! I'd better be more than pleased with what I see in the mirror next week!

Anywho, I'm going to pop on the scale at the gym tonight. I'm not sure if I'll be able to get back on before I head out of town, so I may not know for sure what my 'final' weight is before hitting the beach. However, I will report back the weight as of today, and then I'll post pics when I get back.

Oh, before I go...I must cop to some minor cheats from last week. I did have a chocolate covered strawberry AND 1 and 1/2 cookies at a brunch that I was at on Saturday. BUT BUT BUT I did not have the ice cream bar, nor the peanut M&Ms that were offered at the trainings and meetings that I attended on Thurs & Fri, which I DEFINITELY wanted to eat. I don't think that little slip will come back to haunt me, but I do want to keep it honest ;-)

Quick update:

I've had some great work outs this week.

Sun - 1 hr Pilates & 1 hr Yoga
Mon - 1 hr Yoga
Tues - 30 mins Elliptical Machine

I'm planning to get in another 45 mins of yoga on Thursday evening, and then I probably won't be back in the gym until Sunday. I'm traveling and entertaining guests this weekend, so that that is cutting into my schedule. However, I am still at 4 workouts per week.

I am feeling really slim and strong. Yoga kicked my butt this weekend, but I feel really good about myself after persevering. I've also been eating right...and next week I begin my diet. It's pretty basic. Smoothie for breakfast, salad for lunch, 100 calorie snack in the early evening (I'll need to pick some up at the grocery store when I get back), sensible dinner (grilled chicken/fish/salad). Not too terrible...just a small restriction in calories to help flatten out my stomach. I also want to be diligent w/my work outs. I won't be able to work out on Thursday of next week, but if I get Sun, Mon, Tues, Wed, and Fri...then I should be in great shape for Puerto Rico!!!!

I'll do a weigh in before I depart next week. When I hopped on the scale this past week, I came in at 177. I'm not sure if my previous 175 was just a fluke or if I have put on 2 add'l pounds. However, I feel really great about myself. I've been diligently working out and eating right, and I love the way that my body looks...so no complaints here.

Yay for Veggies!

So I have been saying that I want to up the fruits and veggies in my life and down the meats. I'm not looking to become a vegetarian at this time, but I do want to get down to no more than one serving of meat per day to start. This week I have been much more pro-active about choosing meatless options. I had a wonderful egg white omelet filled with green peppers, tomatoes, onions, and mushrooms for dinner the other day, and I had a falafel (chickpeas) pita for lunch. I've also been getting my usual oatmeal or yogurt in for breakfast. Since I've left the red meats alone, then I never really eat meat for breakfast anyway. When I do eat meat, then I try to be conscious to select meat dishes with plenty of veggies, like the chicken stir-fry that I had for dinner earlier this week.

However, I am realizing that in many instances I am simply cutting the meat w/o upping the veggies. Since it is the health benefits associated with lots of fruits and veggies that I am looking for, then I want to be careful not to get too much into the habit of eating starches and carbs as my alternate. According to the Harvard School of Public Health we should be eating as much as 13 servings of fruits/veggies per day (4 1/2 cups). I think that I am quite a ways away from that right now. That's alright though. At least I am now armed with the information necessary to make an improvement. I'm going to head out to Boston Market and pick up a veggie plate for lunch today.

Below is a great article on some of the many health benefits of eating sufficient amounts of fruits and veggies. It addresses some of my specific concerns like high cholesterol, so I'm going to keep it in mind when making future food selections. http://www.hsph.harvard.edu/nutritionsource/fruits.html

As for working out, I've completed 3 great workouts this week, and I am on target to get 5 in (total) by Saturday.

Tues - 30 mins Elliptical + 30 mins strength training
Wed - 45 mins Yoga
Thurs - 30 mins cardio/aerobics
Fri - 30 mins Elliptical + 30 mins strength training
Sat - 1 hr Pilates + 1 hr Yoga

Go Bikini Body!

Guess who's bikini body hott?

That's right, it's me folks!!!!!!! So as you know I am preparing to head to sunny Puerto Rico in just a few weeks. It has definitely been my goal to be able to wear...and look good in...a bikini. Now I was going to purchase one for the trip b/c clearly there was no reason in hell for me to have had a bikini before. However, as it turns out...I did have one. I don't know where or why, but I actually have two quite cute bikinis. So I tried them on completely expecting love handles and belly rolls to pop up...but guess what...THEY DIDN'T!!! I looked fabulous. I was really surprised and amazed. I had a nice flat stomach and smooth sides and thighs. Oh yeah! So this is the deal. I am still sticking to my eating and exercising schedule. I want to make sure that I continue to look and feel as good as I did this past Sunday. However, it is such a load off to know that I am just maintaining my figure rather than actually trying to alter it. Cheese!!!! I will be smiling for the rest of the week.

Life is good!!!!

I got in 5 great workouts last week, plus a bonus yoga session. The Friday yoga was really more for relaxation and flexibility than exercise, so I'm not gonna count it as a work out. Either way, I was so proud of myself. I also ate really well. I was distinctly aware of my calories, and kept them low. I am completely confident that you must cook for yourself. There is simply no way to keep track of your calories when you eat out so much. I try my best to make good choices...grilled options, steamed options, veggies, etc. However, I am never so confident in my eating as I am when I am preparing meals for myself.

So...lets now talk about what's really important. In T minus 23 days I will be on my way to beautiful Puerto Rico!!!!!!!!!! Oh yeah baby! I cannot wait. What's most important is that I look great in a bikini. I've been working diligently to get my minimum of four workouts in per week. This week I have done 2 yoga work outs and a strength training/skills & drill work out. I'm going to get a cardio workout in this evening and perhaps even an early morning workout tomorrow. I am also staying committed to my diet. I find that I slip in space for little cheats that work against me. For instance, this past Monday I got a grilled chicken sandwich for dinner (good), but also ate some of the fries that came with it (bad). Its not that I'm inhaling every bad food around me, but those little things added all together might be working against me. My eating plan for the next month is to maintain my light breakfast, light lunch, 100 calorie afternoon snack, sensible dinner plan. I want to do this up until the 12th of May. Then starting the 13th...its diet time. Yes, I hated my last diet. Yes, I vowed never to do it again. However, I looked great on vacation. Also, I won't be in training or anything, so I will be able to have some good healthy options. The plan is Smoothie for breakfast, Salad for lunch, fresh fruit (or 100 calorie snack in afternoon), and light dinner (grilled fish, steamed veggies, sandwich, cereal, etc). The critical piece of this week (or really the entire month) will be NO CHEATS! I really must choose the 'healthiest' options available, rather than just a healthy option. I'm going to give it my best, so we'll see how it goes.

Speaking of good food choices and being aware of what you eat...I am not so much trying to decrease my meat intake as much as to increase my vegetable and raw food intake. I have come to the consensus that there are tremendous health benefits to eating a mostly veggie and even somewhat raw food diet. At this point in my life I am simply not ready to release meat and cooked foods from my diet. However, I am definitely making more of an effort to try some of the vegetarian options offered when I eat out (or even cook them for myself) as well as to incorporate more raw foods (like spinach salad, veggies w/dip, etc). In fact, there is a veggie/vegan/raw foods restaurant in Chicago that I am hoping to try this weekend. I've heard good things about it, but you never know. I really want to have a healthy lifestyle. So many diseases are preventable when you maintain your health...not to mention the number of diseases possibly caused by the way that we treat our bodies. I hope that I can stick with this. I think my life is heading in a good direction right now, and I want to stay on this path.

Quick update:

Sooooo I'm all about the reality tv. Recently I've begun watching a show called Work Out on Bravo. Basically they rarely rarely actually talk about working out...moreso the drama that goes on in the gym. However, today they did a quick bootcamp and a weigh in w/some people who are participating a 'special project'. Just seeing these ppl work out and then weigh in with disappointment really touched me. I have definitely been there...sometimes I'm still there b/c Lord knows it is always a struggle. It just reminded me how important it is to monitor my diet and stick to my exercise plan. When I fail to do this, then I feel just like the ppl on tv...sad, disappointed, embarrassed, and defeated.

Last week, my diet and workout definitely went to hell. I had waffle fries from Chick Fil A on Monday...a huge sushi dinner on Wed...some other BS on Friday (I forgot), and I only worked out twice. Baaaaaaaaaad me! However, I worked out for an hour on Sunday, 1 hr of yoga on Monday, and 30 mins of a workout video today. I've also been eating wonderfully, so I feel good about getting myself back on track. I am planning to hit up yoga again tomorrow and then 30 mins of cardio on Thurs. I'll let you know if I stick to my plan and commit...well to myself.

Goal Alert! Goal Alert! Goal Alert!

So I hopped on the scale after my Saturday morning workout, and you'll never guess what it said...175lbs!!!!!!! Yay, I weighed in at my goal weight of 175lbs, which means a 25lb loss since last August. Now, scales tend to yo yo, so I'm going to monitor my weight very closely to make sure that I am consistently weighing in at or below 175. Yet, I'm still happy and celebrating today.

I've been successful in getting in my 4 work outs per week. I think that I'll step it up next week b/c my conscience will be away, and I'll have nothing better to do than hit the gym. Also, I tend to eat out less when I'm alone. So my calorie intake will probably decrease as I dine on cereal and sandwiches for the week.

Lets talk about how I've been loving my reflection in the mirror. For the 1st time in ... years I am considering purchasing a bikini. Hey, maybe I should make that my 'treat' for reaching my goal weight. I've been trying to figure out what to get. I was going to purchase a subscription to Shape magazine, but just this weekend I learned that you can actually go to Borders/Barnes & Noble and read any mag that you want for free! This is about to be my new weekend activity! However, either a bikini or new exercise clothes might be just what the doctor ordered. Hmmm, we'll see.

Ok, I think that's all that I have for now. I'll pop back in later this week to post some more tips and info.

Cheers!

Let's see. I ended the week on a good note. I was able to get my four workouts in, but I had to double up on Saturday with an hour of yoga and 30 mins of cardio. My cardio was due to my new WORKOUT TAPE!! **For some reason the Kanye West 'workout song' started playing in my head just then.** Anyway, I stopped at Best Buy Saturday morning and picked up Shape magazine's Bikini Body Camp: Transforming Workout. http://www.globalfulfillment.net/gfsnet/shapeboutique/10Expand.aspx?ProductCode=SHP-DVD-0010

Let me give you a little bit of my criteria for selecting a DVD. 1st I don't want to select a DVD that will not expand my exercise options. For instance there were lots of yoga dvds, but not only can I take the class in person, but I can also practice it at home with my yoga book. Additionally, I want to get as much bang (or play time) for my buck. My Biggest Loser dvd has three 20 min workouts, one 25 min work out, and a 5 min warm up and 25 min cool down. I selected the Bikini Body Workout b/c I was looking for a cardio program that I could do at home, and the dvd comes with three 30 min work outs that cover cardio and strength training.

So far, I did the 1st workout which is an interval cardio routine. It contains a 5 min warm up and a 5 min cool down with three or four 'rolling hill' sets in between. The movements are things such as side to side lunges, power jacks, tire drills, and more. I def. got a great work out from it. The program recommends that you workout Mon - Fri completing a 30 min work out the 1st four days of the week and combining two for an hour work out on Friday. Right now, I am just going to use it at my discretion when I am not able to (or do not feel like going to the gym). However, during times where I am not able to go to the gym at all I may try the 5 day program. The dvd also came with a meal plan and a resistance band. The resistance band and a set of 3 or 5 pound dumbbells (I use jars of pasta sauce or cans of soup or water bottles instead) are required for the sculpting portions of the workout.

As for food, I had a team event on Friday where the food was flowing...as usual. I wasn't perfect, but I am proud of myself. I intended to eat 2 grilled chicken fajitas and 1 dessert bar (brownie/cookie/lemon bar). What I ended up having was the 2 grilled chicken fajitas, 1/3 of a lemon bar and 1/3 of a blondie, plus a small (saucer sized) plate of nachos w/cheese. It was more than what I agreed with myself that I would have, but I could have gone waaaaay overboard. I limited myself and I am pleased with that.

I'll check in as I try the other two workouts, and I'll continue with more healthy tips. Cheers!

Update, Updates, Updates!

The diet was actually quite successful. I felt incredibly confident on the beach in my swimsuit. I felt that my legs were toned and my stomach was flat. Plus even after the weekend of drinking and a few less than healthy choices, I still weighed in at 177lbs, which I believe is a decrease. Yay Me!

Unfortunately starving yourself simply isn't the answer. I am proud to still be making healthy choices, but I am definitely back to my dilemma of worrying about whether or not I made the 'healthiest' choice. For instance, yesterday I just wasn't feeling a salad or sandwich for lunch. I was wanting something warm, so I opted for backed chicken (dark meat) with green beans. Now I believe that this was a good choice, but since I'm not 100% sure what add'l butters, etc. were added to the food, then I'm not sure. Some parts of me wonders if it is just too heavy of a meal to be having at lunch time. Additionally, I was out with co-workers for dinner last night. I chose a veggie burger, but I really can't guesstimate the calorie break down. Again, I wonder if I should have just opted for a salad, though I have found that anything more than a fat-free/low-fat dressing hikes the calorie and fat content up anyway. I guess that this will be a never ending battle, but it kinda sucks b/c you are constantly thinking (read: worrying) about your food intake. Again, this makes me feel like I'm only a few steps away from obsession/'eating disorder' land.

I took my yoga class on Mon, but I didn't work out Tues & Wed b/c of fatigue and work stuff respectively. I am def. planning to get a work out in, be it doing 30 mins of cardio and 30 mins of weights at the gym or just my Biggest Loser video. Same for tomorrow and then I'll have pilates & yoga on Saturday morning. That should bring me up to my four workouts this week.

I've been wondering just how I should treat myself for all of my hard work. Really, I don't have any sort of 'rewards' program. I've decided that I want to get another exercise dvd. It isn't very expensive, and it will give me yet another option for exercising. I think that I might stop at Best Buy this weekend and see what I can find.

Last thing. This past week I saw a bunch of co-workers that I haven't seen in about a year, and MAN!!! the compliments were rolling in. PLUS, I put on some clothes that I haven't worn since last summer, and there wasn't a snug item in the bunch. This was really encouraging, and it helped me to see how far I have come. Sometimes I wonder how noticeable or significant my loss has been. I must say that btwn last week and this past weekend, I am definitely excited and motivated for my work outs. I surely don't want to take any steps backwards!

I HATE DIETING!!!!!!!!!!


So the job ordered Eduardo's Pizza for lunch today, but all that I can eat is the crapy salad that comes with it. You know that isn't a good salad. I will NEVER diet again. This is ridiculous. Instead of being able to have a small portion of something that you want now and then cut back somewhere else. You are forced to simply go without and be unhappy. This is bullshit!

Happy Monday Everyone!

As you might have guessed I am in a very good mood today. I completed four workouts last week, and I'm in good shape (no pun intended) for this week. I got in an hour of yoga last night, and I am planning to do the Strength & Sculpt workout from my Biggest Loser dvd this afternoon. I just need to get in two more workouts this week (preferably one from my dvd and one yoga) before I head off to sunny South Florida this weekend.

Now since I am heading to the beach this weekend, there has been particular emphasis on the physical appearance. My best friend has convinced me to do a crash diet with her. I'm not actually sure that we will lose a noticeable amount of weight...I mean we're only doing it for 1 week...however, its just a fun way to challenge ourselves. Note: I am definitely not a believer in dieting. Right now, I am starving and using every bit of strength that I have to not only stop myself from eating a snack but also to stop myself from eating EVERY snack in sight. This includes the free cookies, pastries, and variety of candy bars that are within 20 feet of me. It is clear to me that one would never be able to maintain this lifestyle. No wonder dieters often 'yo-yo' with their weight. I'm sure that you would quickly fail any diet that is based primarily in denial.

This is why I want to re-emphasize the importance of healthy eating. As I sit hear yearning for an apple or cup of yogurt, I am truly realizing how you can be healthy and lose weight w/o necessarily being 'hungry'. If only I could master the art of eating quality foods that keep me full, yet don't pack a lot of calories or fat, then I would be in weight loss heaven. Its like this little crash diet has curbed my desire for junk food and made me appreciate the goodness that is a piece of fruit. At the very least I have gone ahead and requested fruit be brought in to our class tomorrow. I can't go another day w/these goodies sitting in front of me.

Finally...and I know that this sounds horrible...but I see why ppl are anorexic. What I mean is that when I am eating healthy and exercising regularly, then I feel thin and trim. I'm not sure if I actually look it, but it certainly changes the way that I see myself. I still want to eat right now, but while I'm not...I like what I see in the mirror. Scary right?!

Today I want to discuss cholesterol. Later I hope to get into muscle definition and sculpting, but that may end up becoming an entirely separate post.

Anyway cholesterol...this past Monday, I received a call from my doctor. She made a note to 'sneak' a cholesterol screen into a host of other blood tests that she was ordering. As it turns out, my cholesterol is in fact high. I really already knew this was the case, as I showed high cholesterol levels back in high school when my insurance company tested me. At the time I assumed that it was a random fluke b/c while I wasn't eating healthy, I was only 17 and quite active in dance class. I didn't make any changes in my diet, as I assumed that things would work themselves out over time. Well they haven't. It turns out that my cholesterol levels total 224, which is borderline high. I believe that the range for borderline high is 200 - 239. Above that is dangerously high and below that is normal. I am supposed to comeback in 4-6 months for retesting, and hopefully they will be back within the normal ranges by then.

Until then, let's discuss what cholesterol means and how I can actively work to bring it down.

Basically, "Cholesterol is a fat-like substance (lipid). About 80 percent of cholesterol is manufactured in the liver. The remaining cholesterol is consumed in cholesterol-rich foods such as meat, eggs or dairy products." There are several different types of cholesterol to be aware of:

- High-density lipoproteins (HDL). “Good” cholesterol, HDLs move easily through the blood and are actually beneficial. They are stable and do not stick to artery walls.

- Low-density lipoproteins (LDL). “Bad” cholesterol, LDLs contain more fat and less protein than HDLs. LDLs are unstable and tend to fall apart. They are more likely to adhere to the walls of the artery and penetrate the protective inner lining of cells (e.g., the endothelium).

- Very low-density lipoproteins (VLDL). These are extremely harmful lipoproteins that carry triglycerides and cholesterol.

- Intermediate-density lipoproteins. Like VLDLs, these also carry triglycerides and cholesterol.

- Chylomicrons. These are very large particles that are rich in triglycerides.

As I understand it, doctors tend to speak in terms of HDL and LDL levels. Although HDL seems to be the safer/better of the two, their are healthy limits for both. Above I noted the ranges of normal, borderline high, and high total cholesterol levels. However, the individual HDL and LDL ranges break down as follows.

LDL
< 100 =" Optimal" 129 =" Near" 159 =" Borderline" 189 =" High"> 190 = Very High

HDL
< higher =" High" class="blsp-spelling-error" id="SPELLING_ERROR_23">ivillage.com (http://heart.health.ivillage.com/cholesterol/cholesterol.cfm)

So how do I bring my high cholesterol back down to within healthy ranges? As with all things, diet and fitness seem to be key. The American Heart Association advises that we eat no more than 300 mg of cholesterol per day, 200 if you are already at risk. There for it is key to check food labels, and purchase items with lower cholesterol levels. However, it was noted that some items may be marketed as 'Low Cholesterol' when they still contain large amounts of trans fats and saturated fats. Since trans and saturated fats also lead to significantly high cholesterol levels as well, then you aren't doing yourself any favors if you don't check the labels for those as well. Additionally, red meats are believed to be high in fat and cholesterol levels. It is recommended that if you eat red meat, that you stick to leaner items (like ground beef, which has cholesterol levels comparable to chicken) rather than steak, pork or veal.

While there isn't a whole lot of additional information on the correlation between exercise and cholesterol, the general consensus is that healthy body weight and active lifestyle will not only reduce cholesterol levels, but also other risk factors for heart attack and heart disease. It is believed that even small amounts of weight gain like one pound per year can significantly affect cholesterol levels over time. Again, info taken from ivillage.com (http://heart.health.ivillage.com/cholesterol/lowchol.cfm)

One final note. In an attempt to reduce the amount of red meat in my diet, I have increased the amount of chicken and seafood. This is fine, except for the fact that shell fish is fairly high in cholesterol. In particular I LOVE to eat shrimp. However, while low in calories and fat (84 and .9 respectively for 15 lg shrimp), shrimp has a moderate amount of cholesterol (166 mg). This is just the shrimp alone. I haven't yet accounted for butter and sauce, or cholesterol intake from other meals of the day. Remember total cholesterol levels for the entire day should be between 200 - 300mgs. Compare this to baked crab (3 oz.), which may have 117 calories and 5 grams of fat, but only has 80 mgs of cholesterol. Now, the point is not to cut shellfish from the diet, as there are plenty of benefits to eating it. The point is to be careful about portion control and frequency. Rather than making shrimp my favorite dish to order, I will have to focus more on choosing chicken/turkey, fish, and veggie options. When I do opt for shellfish (shrimp, crab, scallops) I will have to be sure to stick to reasonable portions, healthy preparation (steamed, boiled, baked with minimal butters and heavy sauces) and healthy sides. Info taken from Yale-New Have Hospital website (http://www.ynhh.org/online/nutrition/advisor/shellfish.html)

Whew, that was more than a mouthful, wasn't it. I'll have to comeback another time with my thoughts about muscle definition.

My final thoughts are that healthy living is really going to have to move to the forefront of my mind. High cholesterol, heart disease, stroke, and heart attack are no joke. The time to get serious about these changes is now, while I am young and relatively healthy. It will be a hell of a lot harder to make these changes as I continue to age, become more busy, and pass from borderline into dangerous.

Challenge time: I know, I know. I have been failing miserably with my challenges lately. My goals are simple this time. I want to get my cholesterol back down to below 200 by my next doctors appt in June. Also, I want to consistently work out 4 times a week (min). I was going to shoot for a 20 lb loss, but I am hoping that with simply focusing on getting to the gym at least 4 times a week (preferably 6), then the weight loss will come in pound and inches. I'll keep you updated on my progress.

BTW: I was successful at getting to the gym a min of 4 times a week last week, and I'm on target for this week.

Wow!!! It has been sooooo friggin' long. I have so much to tell.

Where should I begin? Well sadly, I did not meet my weight loss goal for Feb. Let me refresh your memory...the goal was to be down to my goal weight of 175lbs by the time that I attended my annual doctor's appt. on 2/19. The week prior I was at 178lbs. I didn't know if I'd be able to loose the other 3 lbs in just a week, but I felt good that I had made some progress. However, an enjoyable weekend in Las Vegas was my undoing. Can you say made to order Ham and Cheese omelets and plenty 'o liquor?

By the time that Monday rolled around, the scale read a solid 183lbs. Now my regular scale at the read my same 180lbs on Friday, so I'm not sure which is correct. Right now, I'm just going to call it a break even saying that there has been no gain or loss since Christmas. How do I feel about that? Well I don't know. I guess that I'm glad that there isn't any gain, but saddened that I've let two whole months slip away w/o any progress do to general lack of commitment. Ok, that's that. I will try to do better, but I don't have my usual positive spin to put on things. I just have to try harder and commit.

Now...lets talk about body image. I have been trying to understand why I like yoga so much, in spite of the fact I am sooooo bad at it. I am not very flexible. I am not very strong, and I am generally the worse person in the class. Yet I keeping going back, and leaving every session feeling refreshed and fulfilled. However, a couple of weeks ago it hit me. I came into the gym early to get some time in on the elliptical machine. As I was doing my thing, I glanced in the mirror and saw this large, unsexy blob bouncing up and down on the machine. I was saddened, and I felt that I couldn't really see any of my progress from the past several months. Yet, when I got into the yoga class and began going through several of the moves, then I found that I felt quite graceful and elegant. My entire perception of myself was changed. I didn't feel chubby or awkward at all. When I looked in the mirror I was actually pleased and proud of what I saw looking back at me. Clearly I was looking at the same person. Nothing about me had really changed...only what I thought of myself.

Just imagine...while accurate self-awareness is valuable...how different would we feel about ourselves on a day to day basis if we could capture and keep that same pride that I had in myself? I guess I never really placed much value in personal body image. Sure it is something that you always hear about, but I never focused on it very much. How much would our days be different if we could truly love and celebrate the 'skin we're in'. Therefore I recommend that we all stop and take time for one of the cheesiest, yet most commonly recommended rituals around. Whenever you look at yourself in the mirror identify at least one thing that you like about yourself. Don't focus on the belly pudge or the chunky thighs or the cellulite. Instead smile and appreciate the slender neck and shoulders, the firm calves, or the perky boobs. Focus on these things as you go throughout your day, as you enter a room, as you take on the world. I think that it will make a difference.

Ok, in keeping with the positive body image here are a few tips to keep your self-esteem high. As it turns out, a negative body image can impact your sex life. I don't think that any of us want that. Taken from ivillage.com (http://diet.ivillage.com/motivate/mimage/0,,Jessica%20Weiner_b77pvv7g,00.html)

1. Remember that when you love yourself you'll attract more love into your life. Sound simple? That's because it is.

2. You have to make peace with your body. If you don't love it, no one else will.

3. Monitor the use of the "Language of Fat," or any form of body bashing, in your relationships. Make sure it isn't impeding your intimacy and connection.

4. Don't blame your love troubles on your curves — if there are problems in your relationship, it most likely isn't because of your size.

5. Replenish and renew! By treating yourself with more loving kindness, you'll foster a connection that helps you get closer to sensuality and intimacy.

6. Get massages, and give each other massages. Don't underestimate the power of touch.

7. Stay focused on the moment and not what you think you look like. Be present with your lover — it'll enhance the entire experience.

8. Your partner has body insecurities too. Use your love and affection to heal and accept each other's body as is.

9. Build intimacy by focusing on hugging, whispering and sharing intimate thoughts. You are more than your body!

10. Enjoy the pleasure of being loved. There's no bigger turn-on than embracing your sexuality.

That's all for now folks. I'll check back in next week to let you know how I am doing as well as to give you an overview of my next weight loss challenge.

Go Bears!!!!!!!!...or not :-(

Ok, so the Bears failed Chicago, and I definitely failed my diet. Superbowl Sunday was not a good day for many of us trying to eat right. The alcohol and snacks were flowing very very freely this weekend. I most definitely over did it, and I am too ashamed to even recount to you all that I ate. However, I was successful in getting to the gym 3 times last week, and I even did about 30 mins of light yoga on my own Sat. night. I am also heading straight to the gym this evening for 30 mins of cardio and an hour of yoga. That feels like a good start to the week.

My conscience has decided to put together an exercise schedule that runs Sat - Thurs. This helps keep him on track regarding what he needs to work on as well as focused on getting into the gym 6 days a week. This has, of course, motivated me to do the same. Mine is set around a Sat - Thurs schedule, however, given the mid-week work commitments that tend to pop up out of nowhere, I am fully prepared to exercise on Friday to make up the day. Essentially I am planning to do yoga four times a week, Pilate's twice a week, and cardio + weight lifting twice a week. As you can tell, this means that I will be doubling up on some days...either combining yoga with Pilate's or yoga with cardio. It certainly looks and feels ambitious. However, I'm hoping to have a 'shoot for the moon and land among the stars' kind of effect.

My diet has been...ok. Clearly Superbowl Sunday was a flop, but I am on target most meals. I have identified a couple of 'cheats' that I have been allowing myself, so I will have to be more strict. What I would really like to do is be very good/diligent throughout the week w/no cheats, and then allow myself 1 treat over the weekend. This could be 1 small bag of candy once a week or 1 larger cheat like ice cream every other week. I'm going to test myself this week to see if I can eat right and earn a snack by the weekend.

I've also decided that my blog should be about more than just my ramblings. I certainly hope that it motivates you to eat right and exercise, but I also want it to inform and empower you to do so. Therefore, I'm gonna start trying to add in facts, tips, and other general info that I find about healthy living. I'll try to make the info unisex, though there is a chance that it may lean more towards women. I'll do my best, though, to keep it neutral.

Today I'm going to post 5 tips for controlling portion size.

"1. Scoop out the calories. Use two-ounce (1/4 cup) serving spoons for casseroles, rice, potatoes and scooped desserts such as ice cream and pudding. Wansink found that even nutrition professionals served themselves 14.5 percent more ice cream when using a four-ounce scoop versus a two-ounce scoop.
2. Sip from tall, narrow glasses. There's something about height that makes us think we're getting a larger portion. In a recent study, bartenders were asked to pour the same amount of liquid into short, wide glasses and tall, narrow glasses. Sure enough, they poured 20.5 percent more liquid into the short, wide glasses.
3. Use small serving bowls. In another study, graduate students were asked to serve themselves Chex Mix or roasted nuts from large or small serving bowls. Results showed that participants ate 56 percent more from the large bowls. This may be due to the fact that a handful from a small bowl "looks" like an appropriate portion size but a handful from a larger bowl may seem too small. Pair a smaller serving bowl with a smaller serving spoon, and you'll have a double winner.
4. Choose small plates. If you serve a half cup of mashed potatoes on an 11-inch plate, it will look like a very small portion. Serve that same half cup of mashed potatoes on a nine-inch plate, though, and it'll look just right. Switch to smaller plates to eliminate overeating for good.
5. Use specially designed plates and bowls. Want to trim down the calorie content of your next meal? Check out these tools to help you reinforce realistic portion sizes.
The Perfect Portions Weight Loss System (http://www.perfectportions.com/) contains a plastic plate with visual guidelines to divide foods into ideal portion sizes for different meals.
The Portion Doctor (http://www.healthportions.com/index.html) offers a variety of plates, bowls and drinking glasses clearly marked for recommended portion sizes.
Fit & Fresh (http://www.fit-fresh.com/) offers a food scale for measuring correct portion sizes. The company also offers high-tech plastic containers perfect for taking breakfast, lunch or dinner on the go. Detachable ice packs keep food cold, and compartments within the containers help keep foods separate.

Info found at ivillage.com - http://diet.ivillage.com/issues/iportions/0,,grieger_9z9dss4l,00.html

Now those who know me are well aware that I'm not trying to spend any extra money right now. However, I definitely like the suggestions regarding using smaller plates/bowls. This is esp. good when I'm eating food that is just 1 dish (like pasta). I'm going to give this a try this week, and see how it works.

Realization

When I am sad or depressed, then I don't care...about anything. This affects my motivation for day to day activities as well as weight loss activities like dieting and exercise. I used to think that I wasn't an emotional eater, but to some extent I am. Its not always the case, but some days...I just don't care. I don't care to go work out, I don't care to pick the right foods, I don't care to do anything, really. There is no solution here, just the realization b/c guess what...I don't care.

That is all.

Quick Update:

So I went to the gym last night...30 mins on something called a 'tread climber' (Learn more here - http://www.treadclimber.com/global/brandhome2.jsp?FOLDER%3C%3Efolder_id=2534374302031664&bmUID=1169665021557&adID=degtrc4&bmUID=1169665020158), and 30 mins of upper body weights and crunches. Anyway, as promised I hopped on the scale when I got finished....182lbs :-( Now this is up 2 pounds from where I felt that I ended out the year. For pride's sake I'm going to note my increased muscle mass from my weight training, pilates, and yoga as well as the new scale that I was using. However, for the sake of meeting my goal of 175lbs by next week, I am going to focus harder on getting the the gym most days of the week as well as closely monitoring my eating. I'm going to have to be sure to avoid all 'cheats' over the coming weeks. As always, it'll be a challenge, but I will give it my best!

YOGA IS NO JOKE!!!!!!!!!

I am sooooo sore! Now, let me not deceive you. I was not the workout queen this week. Poor weather was definitely successful at keeping me indoors. However, I did get to the gym Sunday (1/14) night. I did 30 mins uphill on the treadmill and 30 mins of leg weights and crunches. I also made it out for Pilates (10am) and Yoga (11am) on Saturday, with another dose of Yoga on Sunday. That is what has me limping around the house right now.

I always thought that pilates was the more challenging of the two workout programs. In fact I went to the pilates class Saturday morning b/c I thought that yoga wouldn't be enough for me. However, I was so wrong! Pilates is a cake walk in comparison to yoga. In case you are wondering how this could be, it all depends on the muscle areas that you are working. Pilates works a lot of core and leg muscles, which I happen to be fairly strong in. (Note, the two poses below)













However, yoga uses a lot of muscles in your arms and upperbody, which I am a lot weaker in. (See below)





















I find this sort of workout to be way more challenging. Yet, I really enjoy the classes. I feel relaxed at the end of the workout (esp. b/c the 2nd half of the class tends to focus on balancing and leg poses), and I secretly feel like I'm gaining some little special talent or ability that not many other ppl have. It's quirky, but hey...whatever works to get me to the gym, right? I think that yoga and pilates are nice compliments, and I'll continue to hit the treadmill and weights during times that the classes aren't offered.

So it's been nearly a month since I've hopped on a scale. Like always I am dreading the deed. This is for a couple of reasons. #1 My workouts haven't been as frequent as I'd like. #2 My eating has been pretty good, but I can pinpoint some 'cheats' that I've had along the way. Don't get me wrong. My lifestyle has still remained healthy, but yet not perfect. #3 Since I have been lifting the weights and doing yoga and pilates, then I am concerned that I have been primarily building muscle. Muscle is good, and I def. want to increase my overall muscle mass. However, since it is heavier than fat, then I am worried that the number on the scale will inch up just on GP. Sigh, I suppose that I have no other choice than to bite the bullet and hop on. If I am serious about being at my 175lb goal weight by the middle/end of February, then I must track my progress. Nothing would be worse than getting there and receiving a major dissappointment. Next trip to the gym, its me and the scale. Update soon...

Has it been a month?


Sorry guys. I've not been very motivated to blog over the last few weeks. It's kinda like my motivation to exercise...non-existent.

So here's the update. I closed out the year at 180lbs. That is 20 lbs lighter than we we 1st started this journey, and hopefully a whole lot healthier. I did do some pigging out while at home for Christmas (there was just too much good stuff at home), but I managed to get my diet right back on track after the holiday. The trouble has been in getting my lazy butt to the gym. We're 2 weeks into the new year, and I've only exercised twice. No good, for someone who is supposed to be working out 6 days a week. Truthfully, I'd be very happy with myself if I was going every other day. I don't know what it is. I'm only 5lbs away from my original goal, and yet I'm still struggling with committing.

This past Saturday I hit the eliptical machine for 30 mins, and then I did another half hour of upper body weights and crunchs. That was fulfilling. Last night I took a yoga class, and whomever told you that yoga wasn't challenging was lying for sure. There were many many times where I was struggling and in pain. Yet, I felt more relaxed by the end of the class. I learned to just push myself as far as I can go, not to feel bad if I have to stop and release the pose, and to be sure to try again the next time. Plus my flexibility is HORRIBLE. Its been a long time since I was dancing in high school. I think that I'm going to try and stick with it. There is another class this Monday, so I'm going to try to make it.

Lets think of ways that I can improve. Well we've been eating out far far more than cooking at home. While I realize that I'm not a great cook, my meals are simple, and I at least know what's going into them. I'm trying my best to keep the ingredients healthy, and I'm not tempted to choose a less healthy/more inviting option. Next week, I've got to push myself to cook more. Here's a catch...a lot of the time I feel too tired to cook after I exercise. I think that I will try to alternate the days that I cook and exercise. So Monday I will exercise, but order in, and Tuesday I will stay home and cook. Also, I've got to work on pushing myself. I've realized that many of my healthy habits of the past were due to my conscience. If he's heading to the gym, then I am more than happy to head there right along with him. However, if he's staying home, then I am perfectly content to relax there with him. On my own I'm ok b/c there isn't really the temptation to come in and cool out. What can I say...I like hanging out with the guy. So over the next few weeks, I'm going to work on suggesting that we head to the gym in the evenings. I've found that when I make the suggestion, he's usually cool with it. And if he's planning on staying in, then I'm still going to push myself to head out there anyway. Its only 1 hr out of my evening, and totally do-able. Who know's...maybe he'll even cook for me on those nights.

Overall, I'm please with how far I've come. I've still got plenty of work to do in the new year, so here's to refocusing my efforts and keeping up the good work.

P.S. My doctor was the 1st person to suggest that I get my weight down to at max 175lbs. I am seeing her again at the end of Feb, so the target is to be at my 1st milestone (175lbs) by my next doctor visit.