Ok, this week was not so bad at all.
I got in my 4 workouts for the week
- Wed: Cranked up the stereo and shook my booty for an hour
-Thurs: Walked 3 miles
-Fri: Walked 2 miles
- Sat: 1 hr of Yoga
I also stayed on the diet (though I admit to an ice cream and cookie slip on Fri). I can assure you, the ice cream in my home has been escorted to the garbage. I also cooked something of which I am proud. It was a pasta salad made with wheat pasta (surprisingly yummy), fresh broccoli, red peppers, and yellow peppers, and grilled chicken. I even made the dressing for it, by mixing in olive oil, lemon and seasonings. It was wonderful. Hopefully, the next time that I duplicate it, then it will be just as good.
So...let's spice things up a bit. What better reason to eat right and stay in shape than good sex!!! Here is a great article w/some tips for foods to get you going in the sack. Enjoy!
Steamier Sex by Sue Gilbert
Too often, the typical romantic meal consists of lots of wine and a thick juicy steak, followed by a rich chocolate dessert — the perfect recipe for sleep, not sex. The best way to keep those libidos lit is to keep it light. By following the low-fat, low-cholesterol Steamier Sex Diet and getting plenty of exercise (to improve overall health — as well as blood flow to the sex organs), you and your mate can enjoy a healthy sex life for many years to come.
Here's how this diet can help:
• If it's good for your overall health, it's good for sex, too. That's why this diet includes low-fat, well-balanced food choices that will keep you feeling spry.
• Aphrodite was said to have been born from the sea, so many types of seafood have reputations as aphrodisiacs. This food plan includes tasty seafood options sure to stir up the senses.
• Spices such as curry, cumin and cayenne warm the body. This diet includes entrees with enough spice to heat things up.
Start eating the breakfasts, lunches and dinners that will steam up your sex life.
BREAKFAST
Option One:
Strawberries dipped in powdered sugar
Fresh squeezed orange juice
Omelets
Latte
Option Two:
Grapefruit halves topped with maraschino cherry
Smoked salmon on toasted bagels with fat-free cream cheese, red onion and lettuce
Fresh brewed coffee
Option Three:
Glorious pancakes
Fresh berries
Grapefruit juice
Cappuccinos
LUNCH
Option One:
Strawberry passion soup
Assorted cheeses with whole grain crackers
Asparagus salad with citrus vinaigrette
Fresh pears
Option Two:
Salad nicoise
Tuscan grilled garlic bread
Fat-free chocolate fudge brownies
Option Three:
French bread pizza
Assorted olives
Fresh sliced apples with nuts and dried fruits
DINNER
Option One:
Oyster bienvielle
Mixed green salad
Crusty sourdough bread
Poached pears
Option Two:
Chicken sauteed with artichokes
Warm parmesan bread sticks
Green salad
Fresh berries dipped in chocolate
Option Three:
Luscious lobster tail
Spinach salad
Warm dinner rolls
Low-fat chocolate flan
Healthy Dos and Don'ts
Do:• Serve food that is delicious, different and perhaps a bit rare.• Dish up foods reputed to be aphrodisiacs, such as artichokes, oysters, strawberries and chocolate.
Don't:• Eat overly fatty foods, especially on the big night. Fat takes a long time to digest, all the while diverting blood flow to the digestive system and away from the reproductive system.• Drink too much alcohol. A little can loosen inhibitions, but too much can become a sedative.
Sunday, July 15, 2007
Tuesday, July 10, 2007
Sorry for being delinquent on posting guys. My 1st week adjusting to being home has been hectic.
Let's see...how about an update. I did pretty well last week. I only got in 3 work outs, but given my fatigue and limited time, I was pretty pleased with myself. I also did a decent job with my food. I was mainly concerned with over eating once I was back in the company of co-workers. Also I had a house guest this week, and I was worried about over eating then as well. However during lunch I have stuck with soup, salad, and turkey sandwiches, and I have shown pretty good restraint with my house guest. Two pints of ice cream were brought into my house, which I have not indulged in. Those will be heading to the garbage tomorrow. My two slip ups were probably over eating a bit at a fondue night w/some friends as well as a fried shrimp dinner that I had last Monday. Other than that I have pretty much been eating cereal or other grilled items for dinner.
I did do some cooking this week. Nothing major though. I made an egg-white omelet with cheese and Canadian bacon. I also made a grilled turkey and cheese sandwich, and last night I cooked steamed broccoli (fresh), steamed rice, and grilled chicken. Not too bad for just getting started. My grocery basket was filled with plenty of fresh produce, so I feel positive that I will be able to branch out more.
As for working out...if I can get in some time this evening, then I feel positive that I can make my 4 workouts for the week. It will be my house guest's last night in town, though, so I'm not sure what will be on the agenda. I also learned about a new exercise opportunity at my church. They are offering 6 weeks (3 sessions/week) of boot-camp classes, led by 2 personal trainers for $60. I am very interested in doing it. My only concern is that the classes begin at 6:30pm. It takes me at least an hour (sometimes an hour and a half) to get home, so I'd have to leave work right at 5pm. Now my job is one in which ppl tend to work later, so I am concerned that this might not go over well. I do want to do the program though b/c I anticipate that the trainers will really push us. Though I may be screaming "Noooooo!" then, I think that I will regret it later. I have a week to decide, so we shall see.
Hmmm, that's all that I can think of right now. I did hear on the news this morning of a study that links heavy meat and sugar consumption to breast cancer, so I might try to find that and post it later. Also...it might be time for another challenge. Currently I am weighing in at 170lbs. Now...it will be about 3 months b4 I can access a scale at the gym for another weigh in. I think that I should have a goal for that weigh in. I'm not sure yet if it should be to successfully maintain my weight over the next 3 months, or if I should push for at least a 5lb weight loss. Any thoughts/suggestions?
Let's see...how about an update. I did pretty well last week. I only got in 3 work outs, but given my fatigue and limited time, I was pretty pleased with myself. I also did a decent job with my food. I was mainly concerned with over eating once I was back in the company of co-workers. Also I had a house guest this week, and I was worried about over eating then as well. However during lunch I have stuck with soup, salad, and turkey sandwiches, and I have shown pretty good restraint with my house guest. Two pints of ice cream were brought into my house, which I have not indulged in. Those will be heading to the garbage tomorrow. My two slip ups were probably over eating a bit at a fondue night w/some friends as well as a fried shrimp dinner that I had last Monday. Other than that I have pretty much been eating cereal or other grilled items for dinner.
I did do some cooking this week. Nothing major though. I made an egg-white omelet with cheese and Canadian bacon. I also made a grilled turkey and cheese sandwich, and last night I cooked steamed broccoli (fresh), steamed rice, and grilled chicken. Not too bad for just getting started. My grocery basket was filled with plenty of fresh produce, so I feel positive that I will be able to branch out more.
As for working out...if I can get in some time this evening, then I feel positive that I can make my 4 workouts for the week. It will be my house guest's last night in town, though, so I'm not sure what will be on the agenda. I also learned about a new exercise opportunity at my church. They are offering 6 weeks (3 sessions/week) of boot-camp classes, led by 2 personal trainers for $60. I am very interested in doing it. My only concern is that the classes begin at 6:30pm. It takes me at least an hour (sometimes an hour and a half) to get home, so I'd have to leave work right at 5pm. Now my job is one in which ppl tend to work later, so I am concerned that this might not go over well. I do want to do the program though b/c I anticipate that the trainers will really push us. Though I may be screaming "Noooooo!" then, I think that I will regret it later. I have a week to decide, so we shall see.
Hmmm, that's all that I can think of right now. I did hear on the news this morning of a study that links heavy meat and sugar consumption to breast cancer, so I might try to find that and post it later. Also...it might be time for another challenge. Currently I am weighing in at 170lbs. Now...it will be about 3 months b4 I can access a scale at the gym for another weigh in. I think that I should have a goal for that weigh in. I'm not sure yet if it should be to successfully maintain my weight over the next 3 months, or if I should push for at least a 5lb weight loss. Any thoughts/suggestions?
Tuesday, June 26, 2007
Soooooo...a new chapter in my weightloss journey begins.
Well, as you may have heard, I have been living outside of my home city for a little over a year now. The same is true for my conscience. We have both been living in Houston, though this is not where we permanently reside. As the time has come for us to each return to our respective cities, I will be continuing my weight loss journey alone...or rather supported from afar.
I am a bit apprehensive about this, though there are some points that I am excited about. Of course my major fear is that I will slip back into my old eating habits. It is still a daily struggle for me to make wise food choices and work out. Though I have been way more self-motivated in the coming months, it has still be with his constant support that I have persevered. My major challenges will be eating well amongst teammates who may not be as concerned about good health as I am, as well as exercising regularly given that I will be working longer hours.
Thus far, I have signed up to join LA Fitness. The particular location that I joined doesn't open until October 1st. Until then I will be supplementing my workout by utilizing my 2 cardio exercise tapes (I am thinking about getting a 3rd belly dancing tape) as well as walking regularly to take advantage of the great summer weather. I will also be continuing my regular yoga practice for strength training. I have even found a great website, www.yogatoday.com, that provides free daily yoga workouts.
The one thing that I am looking forward to is cooking. Since I have been travelling for work, then I have continued to eat out daily. However, now that I will be eating on my own dime, then I am really looking forward to preparing some tasty, healthy meals for myself. Given my hours, I realize that I won't be able to cook every night, esp. if I want to find time to work out. However, I hope to make a home cooked meal at least twice a week (Mon - Fri) and then also on Sat & Sun. In order to commemorate the rejuvenation of my cooking journey, below are three recipes that I can't wait to use. I am always wanting to take an afternoon/early evening snack with me to work. This is cheaper and healthier than buying something out of a vending machine. However making something would be even better. I saw these three recipes on the Food Network's Good Eats. The can also be found on the show's website here: http://www.foodnetwork.com/food/show_ea/episode/0,,FOOD_9956_38665,00.html.
Brown Rice Crispy Bar:
3 ounces puffed brown rice, approximately 6 cups 3 tablespoons flax seed oil, plus extra for the pan 1 tablespoon orange blossom honey 7 ounces mini marshmallows, approximately 4 cups 3 ounces toasted slivered almonds, approximately 3/4 cup 1 1/2 ounces coarsely chopped dried cranberries, approximately 1/3 cup 1 1/2 ounces coarsely chopped dried cherries, approximately 1/3 cup 1-ounce dried blueberries, approximately 1/3 cup
Lightly coat the inside of a 13 by 9 by 2-inch metal pan with oil and set aside. Preheat the oven to 425 degrees F. Spread the brown puffed rice evenly on a sheet pan. Toast in the oven for 4 minutes, stirring occasionally. While the rice is toasting, prepare the marshmallow mixture. Place the oil, honey, and marshmallows in a large mixing bowl set over a pot of gently simmering water. Stir until the marshmallows are melted, approximately 4 to 5 minutes. Once the marshmallows are melted, quickly add the toasted brown rice, almonds, and fruit and stir to combine. Coat your hands or a spatula with oil and spread the mixture evenly into the pan. Once the mixture has cooled completely, cut into squares and store in an airtight container for 1 to 2 days.
Granola Bar:
8 ounces old-fashioned rolled oats, approximately 2 cups 1 1/2 ounces raw sunflower seeds, approximately 1/2 cup 3 ounces sliced almonds, approximately 1 cup 1 1/2 ounces wheat germ, approximately 1/2 cup 6 ounces honey, approximately 1/2 cup 1 3/4 ounces dark brown sugar, approximately 1/4 cup packed 1-ounce unsalted butter, plus extra for pan 2 teaspoons vanilla extract 1/2 teaspoon kosher salt 6 1/2 ounces chopped dried fruit, any combination of apricots, cherries or blueberries
Butter a 9 by 9-inch glass baking dish and set aside. Preheat the oven to 350 degrees F. Spread the oats, sunflower seeds, almonds, and wheat germ onto a half-sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally. In the meantime, combine the honey, brown sugar, butter, extract and salt in a medium saucepan and place over medium heat. Cook until the brown sugar has completely dissolved. Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees F. Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine. Turn mixture out into the prepared baking dish and press down, evenly distributing the mixture in the dish and place in the oven to bake for 25 minutes. Remove from the oven and allow to cool completely. Cut into squares and store in an airtight container for up to a week.
Protein Bar:
4 ounces soy protein powder, approximately 1 cup 2 1/4 ounces oat bran, approximately 1/2 cup 2 3/4 ounces whole-wheat flour, approximately 1/2 cup 3/4-ounce wheat germ, approximately 1/4 cup 1/2 teaspoon kosher salt 3 ounces raisins, approximately 1/2 cup 2 1/2 ounces dried cherries, approximately 1/2 cup 3 ounces dried blueberries, approximately 1/2 cup 2 1/2 ounces dried apricots, approximately 1/2 cup 1 (12.3-ounce) package soft silken tofu 1/2 cup unfiltered apple juice 4 ounces dark brown sugar, approximately 1/2 cup packed 2 large whole eggs, beaten 2/3 cup natural peanut butter Canola oil, for pan
Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F. In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside. Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside. In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.
Don't those sound Yum?! I know its kinda easing my way into cooking, but I gotta start some where. I think that I'll try posting one new recipe per week. We'll see.
Anyway, I'm still weighing in at 170 lbs. My eating was atrocious last week (I was at a convention), but I exercised 5 days. I am not sure how this week will go as there are a lot of good bye celebrations to come. However, I am going to do my best to get in a couple of workouts, and I am focused on starting out strong back at home. Everyone wish me luck and success as I push through this next chapter.
Well, as you may have heard, I have been living outside of my home city for a little over a year now. The same is true for my conscience. We have both been living in Houston, though this is not where we permanently reside. As the time has come for us to each return to our respective cities, I will be continuing my weight loss journey alone...or rather supported from afar.
I am a bit apprehensive about this, though there are some points that I am excited about. Of course my major fear is that I will slip back into my old eating habits. It is still a daily struggle for me to make wise food choices and work out. Though I have been way more self-motivated in the coming months, it has still be with his constant support that I have persevered. My major challenges will be eating well amongst teammates who may not be as concerned about good health as I am, as well as exercising regularly given that I will be working longer hours.
Thus far, I have signed up to join LA Fitness. The particular location that I joined doesn't open until October 1st. Until then I will be supplementing my workout by utilizing my 2 cardio exercise tapes (I am thinking about getting a 3rd belly dancing tape) as well as walking regularly to take advantage of the great summer weather. I will also be continuing my regular yoga practice for strength training. I have even found a great website, www.yogatoday.com, that provides free daily yoga workouts.
The one thing that I am looking forward to is cooking. Since I have been travelling for work, then I have continued to eat out daily. However, now that I will be eating on my own dime, then I am really looking forward to preparing some tasty, healthy meals for myself. Given my hours, I realize that I won't be able to cook every night, esp. if I want to find time to work out. However, I hope to make a home cooked meal at least twice a week (Mon - Fri) and then also on Sat & Sun. In order to commemorate the rejuvenation of my cooking journey, below are three recipes that I can't wait to use. I am always wanting to take an afternoon/early evening snack with me to work. This is cheaper and healthier than buying something out of a vending machine. However making something would be even better. I saw these three recipes on the Food Network's Good Eats. The can also be found on the show's website here: http://www.foodnetwork.com/food/show_ea/episode/0,,FOOD_9956_38665,00.html.
Brown Rice Crispy Bar:
3 ounces puffed brown rice, approximately 6 cups 3 tablespoons flax seed oil, plus extra for the pan 1 tablespoon orange blossom honey 7 ounces mini marshmallows, approximately 4 cups 3 ounces toasted slivered almonds, approximately 3/4 cup 1 1/2 ounces coarsely chopped dried cranberries, approximately 1/3 cup 1 1/2 ounces coarsely chopped dried cherries, approximately 1/3 cup 1-ounce dried blueberries, approximately 1/3 cup
Lightly coat the inside of a 13 by 9 by 2-inch metal pan with oil and set aside. Preheat the oven to 425 degrees F. Spread the brown puffed rice evenly on a sheet pan. Toast in the oven for 4 minutes, stirring occasionally. While the rice is toasting, prepare the marshmallow mixture. Place the oil, honey, and marshmallows in a large mixing bowl set over a pot of gently simmering water. Stir until the marshmallows are melted, approximately 4 to 5 minutes. Once the marshmallows are melted, quickly add the toasted brown rice, almonds, and fruit and stir to combine. Coat your hands or a spatula with oil and spread the mixture evenly into the pan. Once the mixture has cooled completely, cut into squares and store in an airtight container for 1 to 2 days.
Granola Bar:
8 ounces old-fashioned rolled oats, approximately 2 cups 1 1/2 ounces raw sunflower seeds, approximately 1/2 cup 3 ounces sliced almonds, approximately 1 cup 1 1/2 ounces wheat germ, approximately 1/2 cup 6 ounces honey, approximately 1/2 cup 1 3/4 ounces dark brown sugar, approximately 1/4 cup packed 1-ounce unsalted butter, plus extra for pan 2 teaspoons vanilla extract 1/2 teaspoon kosher salt 6 1/2 ounces chopped dried fruit, any combination of apricots, cherries or blueberries
Butter a 9 by 9-inch glass baking dish and set aside. Preheat the oven to 350 degrees F. Spread the oats, sunflower seeds, almonds, and wheat germ onto a half-sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally. In the meantime, combine the honey, brown sugar, butter, extract and salt in a medium saucepan and place over medium heat. Cook until the brown sugar has completely dissolved. Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees F. Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine. Turn mixture out into the prepared baking dish and press down, evenly distributing the mixture in the dish and place in the oven to bake for 25 minutes. Remove from the oven and allow to cool completely. Cut into squares and store in an airtight container for up to a week.
Protein Bar:
4 ounces soy protein powder, approximately 1 cup 2 1/4 ounces oat bran, approximately 1/2 cup 2 3/4 ounces whole-wheat flour, approximately 1/2 cup 3/4-ounce wheat germ, approximately 1/4 cup 1/2 teaspoon kosher salt 3 ounces raisins, approximately 1/2 cup 2 1/2 ounces dried cherries, approximately 1/2 cup 3 ounces dried blueberries, approximately 1/2 cup 2 1/2 ounces dried apricots, approximately 1/2 cup 1 (12.3-ounce) package soft silken tofu 1/2 cup unfiltered apple juice 4 ounces dark brown sugar, approximately 1/2 cup packed 2 large whole eggs, beaten 2/3 cup natural peanut butter Canola oil, for pan
Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F. In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside. Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside. In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.
Don't those sound Yum?! I know its kinda easing my way into cooking, but I gotta start some where. I think that I'll try posting one new recipe per week. We'll see.
Anyway, I'm still weighing in at 170 lbs. My eating was atrocious last week (I was at a convention), but I exercised 5 days. I am not sure how this week will go as there are a lot of good bye celebrations to come. However, I am going to do my best to get in a couple of workouts, and I am focused on starting out strong back at home. Everyone wish me luck and success as I push through this next chapter.
Monday, June 11, 2007
Let's talk about the exercising that didn't happen. I only got in 3 workouts last week (those that I listed below). I wasn't really planning to work out Thursday and Friday since I had a big test on Saturday morning. I wanted to get as prepared for it as possible. However, I did think that I would squeeze in at least a 45 min yoga session on Saturday afternoon. Well my day went like this. Exam from 7:30 - 12:30; Lunch & errands from 1 - 3:30; Taking down two-strand twists from 4 - 10. Good Lord! I know that I had a lot of work ahead of me with taking down the twists, but I had no idea that it would take the time that it took. When I stopped on Saturday night, I wasn't even done...I could simply go no farther. So needless to say working out on Sat was a wash. I was kinda miffed b/c I wanted to go to Yoga and Pilates on Sunday morning. However, I of course needed to finish taking my hair down instead. That took me until about 1 pm...cool, right? WRONG. I thought that I had thoroughly detangle my roots, which I had, but I didn't account for all of the shed hair that was still hanging out amongst the strands. Let me tell you. As soon as water hit my hair I had knots and tangles like you wouldn't believe. I mean there was hair coming out by the handful. It took me another 2 hours to be able to comb through the masses. As I stood looking at the huge pile of lost hair in the sink...suffice it to say I was a bit emotionally exhausted. I copped out and took up residence on the couch for the rest of the day.
So now we are in a new week and attempting to get a fresh start. I am going to head to yoga tonight and plan for workouts Mon, Tues, Thurs, and Sat. Also, I plan to hit the grocery store on Tues, so that should be great to revitalize my diet. I need to get fresh fruit, 100 calorie packs, and yogurt. I think that I'm going to try and weigh in at the gym this week, so I'll let you guys know what's going on.
So now we are in a new week and attempting to get a fresh start. I am going to head to yoga tonight and plan for workouts Mon, Tues, Thurs, and Sat. Also, I plan to hit the grocery store on Tues, so that should be great to revitalize my diet. I need to get fresh fruit, 100 calorie packs, and yogurt. I think that I'm going to try and weigh in at the gym this week, so I'll let you guys know what's going on.
Tuesday, June 05, 2007
Soooo...one week later, and I am finally settled back into my diet and exercise routine...sort of. I didn't have too much trouble getting back on my proper eating plan. Mostly it was the exercising that I was struggling with. I tell ya, no matter how long you have been working out, it is hard as hell to get back into the swing of things after a break. It was weird b/c my body felt so icky when I wasn't exercising. I felt like the pounds were piling back on, and I didn't care for that. However, I still lacked the motivation to hop onto the elliptical machine. Luckily, Saturday felt like a good day for a fresh start. I walked 3 miles at a local track near my house. Then on Sunday I did a 30 min cardio workout video, and yesterday I took a 1 hour yoga class. I am so sore that I can barely walk right now. It hurts so good!
Now, I qualified my original statement with "kinda" b/c I am also trying to study for a big test that I am taking this Saturday. I really wanted to go hard this week and study each night for 3 - 4 hours. However, doing that definitely cuts out exercising. Yesterday I ran 3 errands before yoga, and then picked up dinner after yoga. By the time that I came home, showered and ate it was 10:30, and I was exhausted. No studying went down. Today I am planning to get in a 30 min work out video at home, and then study for the remainder of the evening. That's pretty good. I wanted to get to another yoga class tomorrow, but with the timing...I just don't think its gonna happen. At least it's only for one week, though. No real complaints here.
Let's talk about body image, losing weight, and how much is too much. I recently told my conscience that I was gonna participate in an online picture weight loss challenge. You post pics of yourself each week for 12 weeks wearing the same clothes to document your weight loss. My goal was gonna be 20lbs, bringing me down to 150lbs. When I said this, he looked genuinely confused as to where I was going to find another 20 lbs of fat to lose. I mean...of course we don't want to sacrifice too much more of the booty...so where else is there? Honestly, I'm not sure what my goal weight/size is anymore. On the one hand, I can definitely see my weight loss in my face, arms, torso, and some parts of my legs. On the other hand, I'm not definitely a pants size smaller. Most of my current pairs of pants are too big, but when I go to the store it isn't a guarantee that I can get into a size 12 (one size smaller than my previous size). It's weird...like clearly I have lost weight, but sometimes I still feel big.
I think that I have two abstract goals. #1 I'd like to thin out and tone up my thighs and my stomach. All other areas..I'm good w/just focusing on toning. #2 I don't ever want to be at 190lbs+ ever again. This means that should I ever have kids (God willing) and gain the requisite 20 - 30lbs, then I want to top out at around 180lbs. This would keep me near to a healthy weight for my height and at a do-able weight for getting back into shape. Of course for that to happen, I'd have to be starting out around 150 - 160lbs. *le sigh* I don't know. I definitely don't want to be focused on weight loss forever. I'd much rather get to a place where I can just work on maintaining a healthy weight and lifestyle. I guess I am just going to stick with my plan to work out a min of 4 times per week and eat right. If that means that I lose more weight, then so be it. If not, then I am fine with that as well. If I opt to step my game up a bit in order to better accomplish my 1st goal, then I'll do that as well.
Tuesday, May 29, 2007
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.
Friday, May 25, 2007
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.
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.
Monday, May 14, 2007
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 ;-)
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 ;-)
Wednesday, May 09, 2007
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.
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.
Friday, May 04, 2007
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!
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!
Monday, April 30, 2007
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.
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.
Sunday, April 22, 2007
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.
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.
Tuesday, April 17, 2007
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.
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.
Monday, April 09, 2007
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!
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!
Saturday, March 24, 2007
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!
Thursday, March 22, 2007
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!
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!
Tuesday, March 13, 2007
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!
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!
Monday, March 12, 2007
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?!
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?!
Wednesday, March 07, 2007
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.
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.
Monday, February 26, 2007
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.
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.
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