Friday, May 31, 2013
My youngest son is getting married June 29th. Last weekend I took his kids shopping for shoes for the wedding. I could barely walk. I had to keep sitting down because my lower back hurt so much. I know what is wrong... it is all the extra poundage I am carrying coupled with the fact I have not done any exercise in a long time.
I fell last September and landed hard on my knee twisting it and wrenching it badly.
When my son told me he was getting married and when, I decided okay, time to get a move on again even if my knee is sore. I will take it very slowly on my stationary bike. Problem was, I couldn't get my leg up over the bike to use it. I asked my husband for a new bike, one that had a lower leg lift to it, so that I could get on and off it . I am still waiting.... what else is new. Twice now I have seen this bike on sale for half price and both times have said something to no avail.
My knee is a bit more solid now. After the shopping fiasco, I came home determined to get back on my bike again.
Well I was quite the sight getting on the bike lemme tell ya. I had to lift my leg up enough that I could put my knee on the seat, then reach down with both hands to bring my foot up and push it to the other side. Okay, I got on the bike, now I can't get my right foot in the pedal, the left one went in okay. I pull my left foot back out and manouver my right foot in and then turn the pedal enough that I can get my left foot in again. Slowly I begin pedalling. I made it to twelve minutes and that was more than enough for one day. That was monday.
I am proud to say I have been on my bike every day since and today got up to 18 minutes even though by then end it was more than enough again. I have 28 days and I have to be on my bike every single day for the cardio and also for the benefit to my legs and lower back.
At this point I am not even caring about food intake at all, it is the exercise that is the most important to me.
Monday, May 09, 2011
I have gone to fast food places many times and ordered food that is supposed to be a healthier choice food for myself. At Wendys, I will order a plain baked potato, a small chili and a side salad. I have to watch the person doing the baked potato..... When I say plain, I don't want that butter stuff squeezed on like they do on a plain potato.... that is not plain. My entire filling dinner comes in at less than what the calories etc are for a single quarter pounder.
I take my small chili and pour half of it over my baked potato and the other half over my salad... skip the dressing, it isn't necessary. The results are as follows:
small chili = 220 calories, 7 grams of fat, 35 mg cholesterol,870 mg sodium, 22 g carbs, 6 g fiber, 6 sugars, 18 g protein
Garden Side salad no dressing = 25 calories,0 fat,0 cholesterol,30 mg sodium,5 g carbs,2 g fiber,3 g sugar,1 g protein
Baked Potato = 270 calories,0 fat,0 cholesterol,40 mg sodium,61 g carbs,7 g fiber
3g sugars,7g protein
Dasini water = 1 sodium
My total dinner is 520 calories,8 g fat, 35 mg cholesterol ,941 mg sodium, 87 g carbs, 14 g fiber, 12 g sugars, 27 g protein
Now let us compare that to what would normally be bought....
1/4 pound single burger with cheese =550 calories, 28 g fat, 90 mg cholesterol, 1220 mg sodium, 43 carbs, 2 g fiber,10 sugars, 31 protein ( I did say my total meal would be less than a single burger)
medium fries with ketchup = 430 calories,20 g fat, 0 cholesterol, 600 mg sodium, 57 carbs, 6 g fiber,3 sugars, 5 protein
medium coke = 260 calories, 10 sodium,70 carbs, 70 sugars
Total meal = 1240 calories ,48 g fat, 90 mg cholesterol, 1830 mg sodium, 170 carbs,8 fiber, 83 sugars, 37 protein..
Sooooo if I choose the regular meal I am within my caloric range of 1200-1500 calories ( as long as I don't want to eat for the rest of the day). I am well within my carb and fat goals however the protein I will consume is too low for the day.... if I have anything else to eat that contains lots of protein, I will wind up being over on sodium and calories for the day and possibly fats and carbs too.... Nutrition wise , there isn't enough on a hamburger to make up even one vegetable for the day.....whereas if I choose my baked potato, salad and chili meal, I have plenty of room for at least two more satisfying meals in the day plus snacks and I will have consumed a minimum of 5 vegetables in that meal alone.. 2 for the large potato, 2 at least in the salad and at least one more in the chili with the tomatoes in that..
Well I know what my choice will be.... what would be yours?
Thursday, September 16, 2010
First of all I would like to say hello to everyone and let you know I have returned after a long hiatus. Kudos go to all that have remained and worked on removing your excess poundage and the successes you have entailed
As those of you who have read my older blogs are aware of, I set my goals to ten percent of my body weight and that is how I successfully removed 64 pounds. I concentrated only on smaller amounts, leaving the big picture behind. The problem was though, that my weight tracker was always showing the big picture. It served as a constant reminder of just how far I had to go. Even though I felt much better and could get around a lot easier with some of the pounds gone, I felt I was never going to get to the end of the tracker. It loomed large before me and I was unable to get past it.
Well I have returned. I have also managed to put on 15 pounds , ten of it during the past couple of weeks. I have been emotional eating again and I am very well aware of it. This tells me that I have learned a lot. I know how to stop it.
Upon my return, I changed my weight tracker. Now it only reflects the short term goal and not the long term anymore. I find it much easier to concentrate on short term and allow the long term to take care of itself. I know it will. Each short term goal is part of a long journey and I can do it. I already have done so much.
I plan on continuing with the short term goal of ten percent of my current body weight, however my first goal is five pounds more than that.
I have successfully been able to keep off 49 pounds and that is a lot.
I am proud of myself for coming back before I allow myself to get completely out of control again, before putting back on all the weight I worked so hard to remove. I realize that I am basically starting over with my exercises. One cannot stop exercising for a long period of time and expect to pick up where they left off, it doesn't work that way.
The journey continues onward and downward
Friday, January 29, 2010
The last two weeks have not been great. Yes I started off the year wonderfully......and then......A very close friend of mine who has been sick quite a bit since last September, finally revealed to me that she has cancer. Stomach cancer no less, stage 3B. She doesn't sleep at night, never has, but that is okay, I don't either. So every night near midnight my phone rings. And we spend the entire night talking. I listen while her pain increases. It is not good. She has been going for radiation five days a week as well as chemo once a week. She has been throwing up blood. She has had nosebleeds. Since she is already paraplegic her nurse comes in many times a day to look after her. She has no family.
I have stayed up and we have talked about many many things, but the question keeps coming up"Do you think I will make it? Do you think I will beat this?" In all honesty I do not think she stands a chance, however I try to stay positive by making jokes and singing to her. I do not lie and tell her she will make it for I cannot know that. Nor do I tell her she won't make it. I simply tell her let's take one day at a time. She shows me her fears and her weakness and vulnerability. I show her love. It is all I have to give her and I do it very willingly.
I do not wish anyone to feel sorry or sad at this blog. I am just simply having to write at the moment. It helps me to put it on paper so to speak.
I got a call this afternoon from her. She was frustrated with the results of her tests. Her heart is taking a wallop with these treatments and the cancer has increased by 2 cm over the previous testing done two weeks ago. Her meds have been changed to hopefully help decrease some of the vomiting. She keeps me informed on what is going on and asks my opinion. I am catching myself saying "we" instead of "you". I only know one thing. I will be there for her as long as she can talk to me and will think about her even when she cannot.
For those of you dealing with any form of cancer or other illness, my heart goes out to you. I admire your strength and your courage. For those of you not having to deal yourself but having a friend with illness, reach out to them any way you can. Do not try to make them feel as if they are less than they are. They are strong courageous people and deserve your love and a shoulder when necessary. Just be there for them. They need to know you love and care about them. They do not wish to be treated differently than they were before they were stricken with illness. Most do not want your pity, but would really appreciate support and understanding.
Blessings to all
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