Monday, December 21, 2009
(Reposted from a message board post, and edited for blog entry)
I once had 40 pounds to lose. Now I have 10. If you have a lot to lose, this is just your starting point. Every end has a beginning. Start today, and just keep improving. Focus on trends, not daily 'success' or 'failures'. If you are doing something better each week, you are improving.
Get rid of the idea of the scale being your measure of success. Are you eating more veggies and fruit? Are you being more consistent with exercise? Did you lift more weights this week than last? You're improving. You're winning. Weight loss starts in your mind long before you can make it happen in your body.
Don't try to be perfect, just work on improving. Eventually, with all those improvements, you will be a completely different person in both mind and body.
It was so hard at the beginning. I would try to do things, and my body was so out of shape it refused. What my mind wanted to do my body couldn't do. Walking around was so hard. Trying to ride my bike up a hill was impossible. I wanted to quit so many times. But I kept getting back on the bike, whether it was hard or not. Whether I 'wanted to' or not.
The day I rode up that hill without stopping, there was no such thing as impossible anymore.
Now, the things that I thought were 'impossible' are too easy. Now that I know I can do 'impossible' things, I can do anything.
Kayaking? Scuba diving? Skiing? I wanted to do it, and I did it. My body obeys my mind.
Once you break through the mental barriers, there is no 'impossible'. There's no limit.
Monday, December 21, 2009
A University of California study on the effects of HFCS seems to confirm what food activists have been warning: HFCS has special properties that make you gain weight, and may be a contributor to diabetes and heart disease.
"Fructose, a sweetener derived from corn, can cause dangerous growths of fat cells around vital organs and is able to trigger the early stages of diabetes and heart disease."
"Over 10 weeks, 16 volunteers on a strictly controlled diet, including high levels of fructose, produced new fat cells around their heart, liver and other digestive organs. They also showed signs of food-processing abnormalities linked to diabetes and heart disease. Another group of volunteers on the same diet, but with glucose sugar replacing fructose, did not have these problems.
People in both groups put on a similar amount of weight. However, researchers at the University of California who conducted the trial, said the levels of weight gain among the fructose consumers would be greater over the long term."
Read the full story here:
Sunday, December 20, 2009
Just another example to show that 'dieting' and 'breakfast' doesn't have to be breakfast bars or giving up your favorite Sunday brunch. Last week, I explained how I made a basic bacon and eggs with hashbrown breakfast in about 30-45 minutes. This week, it's a slight variation of ham and eggs with hashbrowns.
2 slices black forest ham
200 grams potatoes
1 medium onion
1 red bell pepper
2 large mushrooms
1 tablespoon olive oil
This week, I thin sliced the potatoes with the veggies and baked in 375F oven, poached the eggs, and heated the ham on a grill pan. Orange and kiwi cut in half and sliced into wedges. This makes two breakfast plates. Two cups of plain coffee poured. Sprinkled with green onion for garnish.
Here's the result for 380 calories per plate:
There's plenty of food here. No one is going hungry.
Saturday, December 19, 2009
Earlier this week, I was in a rush and stopped at McDonald's for an Egg McMuffin with no cheese. (I don't like processed American cheese. Gimme some real cheddar instead.) That's probably the healthiest breakfast option they had. About 250 calories.
It wasn't worth it. It was dry and bland. I can't remember what I used to like about it.
This morning, I made a remake of the Egg McMuffin for breakfast. Half a Costco bagel, slice of ham, and poached egg. I also added dijon mustard and lettuce. It was fantastic! Just shy of 300 calories, which is the same as a Egg McMuffin with cheese.
I liked mine a lot better. The bagel was toasted on the outside, soft on the inside. I love the bite of dijon mustard. I had black forest ham, smokey and full of flavor. My poached egg was a little bit runny. Just the way I like it.
They can't really make it 'my way' at the fast food places.
Friday, December 18, 2009
As I have lost weight and improved my health, I've diverged from my friends in several ways. My values really have shifted. I don't eat oversized portions. I try very hard to have balanced meals. I skip the dessert tray.
When we were in the Bahamas, I stopped eating a dinner plate when I had eaten about a 4oz portion of chicken and 1 cup of rice. There was still about 2 cups of rice, and another portion of chicken on my plate. My friends told me I had to finish it. I said I was full, no thanks. There was a brief moment of silence.
Yesterday, a coworker and I went to Chipotle for lunch. I had always thought of Chipotle as being a giant burrito. In college, I would eat half for lunch and half for dinner.
It was her first time at a Chipotle, and she was aghast at how 'small' the burrito was. I was shocked. I'd never heard a Chipotle burrito described as 'small' before. I also know that if not careful, a burrito can easily exceed 1,500 calories. I ordered a steak fajita burrito with no rice for about 750 calories. Still not a 'light' meal by any means.
My friends just came back from their honeymoon, and we were reminiscing about the Bahamas. My one friend complained about how expensive the hotel meals were. She said, "Cathy ordered a burger for $11, and it was so small, she was still hungry and went back for more food!"
Again, I was shocked. Yes, I ordered a burger for $11. Exorbitant. It was pretty much a standard size burger, though. Not a double quarter pounder. Not a mini slider. Just a regular burger. I ordered it without french fries. I did go back and order a side salad and fruit after finishing the burger. She misinterpreted the reason why I did that. It wasn't because the burger was so small that it wasn't filling.
Yes, I was still hungry. I went snorkeling and beach walking the entire day. I probably burned about 700 calories on exercise that day. A salad and fruit was something I could eat as much as I wanted. I was trying to balance out my meal with a salad.
It's just a reminder to me of how much my understanding and relationship with food has changed.
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