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Wake-Up Call!!

Wednesday, October 06, 2010

I'd thought I'd gotten back on track. I've been working out with a personal trainer twice a week, going to Zumba classes at least once a week, and trying to eat healthier. I ended up dumping the personal trainer because I really didn't feel like I was getting much out of it. After 10 sessions and 5 weeks, I was still weighing in the same as I had when I started. I still have this awful gut and I've started getting heartburn again.

Well, yesterday, I went to a wellness screening for my new insurance plan. I think this is the first time I've ever had my cholesterol and trigycerides checked...so I didn't know what to expect. My LDL (bad cholesterol) was 90...which is on the high side of ideal (max ideal is 100), but my HDL (good cholesterol) was only 38 (ideal is 60 and above) which put me in the "extreme risk" category. My triglycerides were 155, which puts me in the "moderate risk" category.

I started looking up articles on cholesterol and triglycerides and found alot about metabolic syndrome. Unfortunately, I am at risk for it because of my HDL, triglycerides and the dreaded "apple" shape I have...which puts me at a higher risk for diabetes. Since diabetes runs in my family, this is a real worry for me.

I had to take a good, hard look at my eating habits and realized how badly I've been doing. Yes, I've tracked my food most of the time and the calories, carbs, fat and protein haven't been too bad...but I added sodium and OMG! it was out the roof most days. I also noticed that I haven't been eating many fruits or vegetables...it's been mainly meat and bread.

So yesterday, I made a pact with myself to eat healthier...to really watch what I eat. Here are some of the things I'm going to work on:

- Eat at least one fruit or vegetable with every meal...including snacks.
- Eat slower.
- Limit eating out to twice a week....one lunch and one dinner.
- Avoid processed pre-made meals. They are loaded with sodium.
- Drink at least 8 glasses of water a day. One bottle in the morning, one at lunch, one in the afternoon, and one in the evening.
- Avoid sugar and salt.

As long as I keep up my workouts...doing Zumba classes at least once a week, and working out on my own at least twice a week...things should start getting better. Last night, I skipped dinner because I'd eaten like a pig for lunch since I had to fast before the wellness check, and drank two tall glasses of apple cider. First, because it's fall and I love drinking it when the weather turns cool...and also because I read that apple juice is a good detoxer. I'm already feeling some of the effects....my innards were churning like crazy last night and they're still letting me know that there's a ton of garbage in there that needs to go.

  
  Member Comments About This Blog Post:

KIGGANSJ 10/6/2010 8:14PM

    Now that you know where you stand you can start you attack. Go for it. emoticon

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FLAMENM 10/6/2010 9:53AM

    It is possible to reduce your LDL and triglyceride and increase your HDL through diet and exercise. I had a similar shocker when I had my blood tests done back in May. Through some small diet changes I raised my HDL above 60 and dropped my triglycerides 10%. (My LDL was fine). Slow and steady will get you there.

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NULIFE4ME 10/6/2010 9:05AM

    Reality sucks sometimes, but it can be a huge motivator! It seems that you understand the severity of some of your numbers and are going to take action....that's great! Get control of it before it get's worse. YOU CAN DO IT!!! And yes, sodium is very very evil:)

Go for it!!!

emoticon

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Uurrrghhh....!

Wednesday, August 18, 2010

This is not going to be a good week for me...I can feel it. It's that time of the month and that always manages to throw a monkey wrnech into any sort of plans I may have in regards to eating right and exercising.

Sunday I did alright...went to yoga class and ate fairly healthy. But Monday, it all hit me at once...the first day of my period, plus a screaming migraine to go with it. I was supposed to have my last session with my personal trainer that evening, but I had to cancel because I felt to miserable. Yesterday, the migraine was gone, but the bloating and cramps took over....so I once again decided against going to the gym and ended up sitting at home, playing computer games and eating way too many chocolate-hazelnut cookies. :P

I'm going to try to do better today and the rest of the week, because the scale's starting to creep back up on me and it needs to keep going down, not back up again. I did sabotage myself a bit this morning due to the evil siren calls of the Krispy Kreme donuts someone brought to work...but I only ate one and stuck to my healthy oatmeal to fill me up until lunch. I brought my lunch today and resisted the urge to go out to a BBQ buffet everyone keeps talking about. And I really, really am going to go to the gym after work...if only to just run a bit on the treadmill. I also rescheduled my trainer session for tomorrow, so if nothing else, I know I'll get a good workout then.

  


Five pounds lost in less than two weeks! Go Me!

Saturday, August 14, 2010

I can't believe the pounds are falling off so fast. It wasn't this easy before! I just hope I can keep it up. It's Saturday again and time for my weekly sushi splurge with my friends. I've been good today though, so I can afford to indulge a bit.

Another helpful tip that I've discovered this week: My husband has a terrible habit of drinking only half a bottle of water (not to mention the fact that he buys bottled water instead of installing the undercounter water purifier I bought years ago so we wouldn't have to buy bottled water) and leaving it in the fridge or sitting around. It's always annoyed me but now I've figured out how to rid myself of the annoyance and get my 8 cups of water in a day: drink whatever he leaves behind. Sure, it's only half a cup here and there, but it helps my water intake and gets rid of the half-empty bottles cluttering up the place.

  
  Member Comments About This Blog Post:

GIRLINBRAZIL 8/14/2010 7:47PM

    Sounds like an excellent idea!

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First week, first two pounds gone!

Thursday, August 12, 2010

In honor of my first two pounds shed, I'm going to jot down some of the things I've done to keep myself on track so far.

1. Enter meals into the Tracker BEFORE I eat them. This way I can see what my counts are going to be if I eat everything, and can adjust accordingly. Also, I can also adjust something I'm making if I'm about to go over in an area and/or need to increase something (usually protein).
- First example, yesterday when I got home from the gym, I checked my totals and was under in protein but getting high in fat, so I experimented with a couple of meal options for myself until I found one that was high in protein, but low in fat.
- Second example, today I got lunch at Sonic and put in the meal, to find out that, if I ate all of it, I would be pretty high in calories, carbs and fat for the day, so I opted to eat the sandwich, but only half of the tots and drink which really improved my totals.

2. Get a personal trainer....or even just an encouraging workout partner. I signed up with personal trainer sessions at the gym and it has been so worth it! My trainer is awesome and so encouraging in every way. When I start feeling down or want to give up, she's there to tell me how great I'm doing and give me lots of great tips for my workouts.

3. Don't let one bad day ruin everything. I have my splurge days like everyone else and I feel bad about them. But, i just try to make up for it in some way...workout more or just make sure I eat healthier the rest of the week.
I had a bad first couple of days where I was craving sugary treats...and yes, I caved into those cravings (downing almost an entire bag of caramel corn comes to mind). But I just made sure that I ate better afterwards...and I still lost the weight, despite these lapses.

The first couple of days was hard...and I did start to slip towards the weekend, but seeing the pounds come off is a really good incentive to keep at it!

  
  Member Comments About This Blog Post:

NINJA-NED 8/13/2010 7:49AM

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KIGGANSJ 8/12/2010 5:40PM

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ANNISSAT 8/12/2010 11:53AM

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New Beginning: Take 2 - Days 1-7

Saturday, August 07, 2010

Going to start a New Beginnings blog like I did a couple of years ago. I like the format...it really helped me to keep track of what I did and how I felt from day-to-day.

I'm starting the NB blog on this past Sunday since that's when I started heading back to the gym.

This week was a bit of a bust in regards to diet. I thought I was eating healthy, but I've still been blowing my calories out of the water...especially the fat, which is a surprise to me since I've had alot of sugar cravings and figured my carb count would be really high and it hasn't been that bad. I'm trying to get the eating under control, but it's been tough. Been eating out alot and that's always a challenge to keep the calories low.

Sunday was my first day back at yoga class and I'm very happy to be back into the swing of it again. And I had my first sessions with my personal trainer Tuesday and Wednesday. It wore me out, but not as much as I'd expected. I know the first time I had a personal trainer, I couldn't walk the next day after the first workout. And this time I even went to yoga class right after our session...and managed to make it through it. I got a little sore a couple of days later, but it was just little aches in my shoulders and legs.

Today I had drill and it was Family Day....so we had a cookout for lunch and, while I did try to limit my portions, I did end up splurging on two desserts....a cookie and a mini ice cream bar (the ice cream bar was not planned, but the cookout was all outside and it was sooo hot). I've had such a terrible sweet tooth lately. This morning for breakfast I'd just brought a Nutrigrain bar, but we had an awards ceremony with a lounge set up with bagles from Panera. A cinnamon crunch bagel called my name and I heeded its siren call. Evil thing. At least they'd been cut in half, so I only ate half of one. Still, I can't believe that even half of one is 260 calories! Yikes!

Tonight will probably put me over my limit since my friends are heading into town and we always go have sushi. I usually end up pigging out because it's all sooo good (plus they have 2 for 1 specials). Plus, I think they're planning on going to Godiva so we can all get our free monthly chocolate for being Godiva Rewards customers. Mmmm...chocolate. They need to hurry though....I'm getting hungry. :P

  


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