Saturday, July 20, 2013
So it is the summer time and I find it easier to lose weight when the sun is shining and it is easy to get outside. I am about 6 pounds away from a goal weight for this year. So I am going to hunker down and work on exercise and eating correctly for the next 14 days to just get the numbers to move downward. It would be nice if I could get rid of the whole 6 but 4 would be fine. I have been reading the various articles and it is clear that I need to increase my exercise by about 300 calories a day and keep the calories going in to about 1400-1500. Now is a good time because there are no holidays, big family events or food focused parties.
Focus, focus, focus is my mantra for a short while.
Wednesday, July 10, 2013
The goal was to finish the 2 week vacation without gaining more than 2 pounds. Two pounds is easy to lose after a vacation because it is usually a result of too much salt and an increase in fats. 5 to 10 pounds means that the calorie count was too high for too many days. This vacation was a success because most days my weight stayed steady. It was at the end that the scale went up. But when I got home, it was only a 1.5 pound gain. These are the steps I took to have a fun time and still eat fun things.
First, made a commitment to log in and spin the Spark Wheel each day. (Looked for places with WiFi)
Second, rented a house, stayed in motels that had a refrigerator and took the cooler
Third, took a scale (driving vacation made this easy).
Fourth, signed up for Spark Coach and signed in each day.
Fifth, ate a simple healthy low fat breakfast every day.
Sixth, planned the going out lunch and dinners, and watched portions. Ate a salad with little or no dressing with each meal
Seventh, allowed indulgences such as ice cream, chocolate cake, chicken panini and fried oysters.
Eighth, Never ate in the car. Always stopped to eat snacks or meals
Ninth, bought ready-made salads at the grocery store for picnics and tried to avoid fast food places
Had a great time, ate a lot of great meals, partied at some wineries, did some walking and a few SP videos, and did not deny myself but just watched the portions.
Saturday, July 06, 2013
Cooking and planning meals is second nature. I grew up in a large Italian family so we all cooked together and planned meals together. It made it easy when I went off to college to get a job cooking for a group of guys. They paid for the food and did the dishes. I really learned to write down the meal plans and create the shopping list. First married with a small child and little money those skills were put to good use. The problem really happened after the child went to college and I took on a high pressure job. Cooking and planning went out the window and the weight came on. It has been a struggle but I am now using the healthy habit skills of planning meals using SP meal plans and shopping from a list. Now if I can only get the exercise back on track.
Friday, June 21, 2013
Mark Bittman has new food book out called “VB6”. Mr. Bittman is a food writer for the New York Times and I read him regularly. He admits that he was close to 50 years old and his weight and health numbers were high. His doctor recommended he go vegan. In a recent interview he says:
“That was 6 years ago, and though I ate my share of plants, the idea of avoiding meat, dairy, poultry, and even fish seemed impossible. As a compromise, I decided to take his suggestion—most of the time: I would eat vegan before 6 PM.
By day, I'd adhere to a super strict vegan diet. I decided to go even beyond that: Until suppertime, I'd also abstain from hyper-processed white bread, rice, pasta, and junk food. I cut out alcohol, too. Once the sun went down, however, I'd be a free man, eating whatever I wanted, usually (but not always) in moderation. I might have pasta Bolognese with salad; I might roast a chicken; I might stir-fry some vegetables. I've kept it up ever since.”
He lost 36 pounds at the beginning but over the 6 years has gained 10 pounds back. As we all know taking the weight off is not the really hard part, keeping it off is the continuing struggle.
Mr. Bittman says that he eats vegan before 6 pm, because it is impossible to go out with friends in the evening. Going vegan takes a lot of planning to make sure you have fresh or frozen food available. A plain plate of broccoli is not appetizing so you need recipes to make it look different and time to prepare it. Are you going to take your lunch with you always and vegan or vegetarian choices at restaurants may not be low calorie.
How many family members would be willing to be vegan? My husband would rebel and go to the local fast food place if there isn’t some meat on his plate along with the vegetables. He is not a picky eater but tofu is not on any of his lists of foods he will eat.
Mr. Bittman proposes that cheating is allowed, but how easy is it to justify that piece of pizza for lunch and the hamburger for dinner. Cheat that way over a few days which drifts into weeks, and the pounds will come roaring back. What about the holidays, birthdays, weddings and picnics?
The other really important point that is not expressed in any of the interview articles is that PORTION CONTROL is the key. If you read any of the recipes and look at the portion sizes, they are small. The recipes are wonderful but you can find great recipes in the Spark recipe file.
I have been following the low Cholesterol food plan and it looks very similar to Mr. Bittman’s plan. It is still not easy to keep away from the food I love to eat. But reading a book is not the answer for me for the long run. It really is a change in my view of food and coming to terms with the fact that there are foods I cannot eat in the amounts I want and be healthy. I cannot cheat because the scale and my clothes let me know. At least it is nice to know that someone of Mr. Bittman’s stature has come to the same conclusions. But SparkPeople help me with staying on a healthy course through every day.
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