Friday, February 04, 2011
One of my healthy living goals for January and now for February also, was to
"Stay within my Calorie Range" each day.
So I have been measuring and weighing my food each day.
I have to say that the new digital scale that my husband gave me for Christmas has been a wonderful tool to use.
While I usually use measuring cups for cereal, rice, veggies and frozen fruit...I was usually eye-balling my protein.
"Yeah, that looks like a deck of cards, more or less."
Not too accurate at times.
So in January I started using the "Escali Primo Digital Scale" with Kitchen and Multifunction. It has a capacity of 11 pounds or 5,000 grams. I use both settings as portions on packages are often listed in grams. The pound feature allows me to measure ounces also.
While it's not the only reason I was able to lose weight in January (7.3 pounds), it was a real aid in my efforts.
I hope that some day I will be able to 'eye-ball' my food. But for now, I will continue to use my digital kitchen scale. It really takes the guess work out of how much I am eating.
Wednesday, February 02, 2011
~ My Favorite Weekday “Dessert” ~
For several months now I have been having a carton of Greek yogurt and a ½ cup of frozen mixed berries as part of my lunch. It satisfies my desire for something a little sweet. Plus it's a good and healthy way to get some protein and fruit into my noon meal.
I take a container of Dannon Greek Yogurt with Honey on the bottom and stick it into my freezer for 15 to 30 minutes. The yogurt gets nice and thick and cold and the honey almost turns to a caramel-like consistency. I then mix the chilled yogurt with ½ cup of frozen mixed berries. I have been using Great Value – No Sugar Added Berry Medley. This is a medley of strawberries, blueberries, blackberries and raspberries.
The Dannon Greek Yogurt with Honey on the bottom has 140 calories in a 5.3 oz container.
The Great Value Berry Medley is 35 calories for ½ cup.
The Greek yogurt also contains 12 grams of protein.
It tastes so much richer than the 175 calories. And it's so satisfying.
Thursday, January 27, 2011
The OTHER Pam Anderson, the Cookbook Author
I ordered and read best selling author, Pam Anderson’s book “The Perfect Recipe for Losing Weight & Eating Great” in February of 2008. I already had several of her cookbooks in my collection. Why did I order this one? Because I saw a recent photo of Pam and she didn’t look the same anymore. She definitely had lost weight. How did a cookbook author, who was about my age, lose weight? Not just a little weight, a lot of weight. I had to find out. And since her new book was also another cookbook, that was just enough reason for me to place my order for it.
How did she lose almost 50 pounds? What did she DO? What did she EAT?
Those were my obvious questions.
Reading her book, it would reveal to me a lot about myself, too. Things I kind of knew. It was reassuring to hear that someone else dealt with some of the same issues I was dealing with. And that she was able to form a plan that worked for her. One that helped her become healthier and happier in the process.
First off, her desire to change her life began more than two years before she ever shed a pound.
She spent time planning to change. But how?
One thing she knew for sure was: She couldn’t lose weight by going on a diet.
So she sat down and figured out what foods and meals she needed and came up with a personal plan. For her it was the Big Three: Breakfast, Lunch & Dinner (those are my Big Three, too!). And since she was starting to take care of herself, she knew she wanted afternoon tea with a little sweet. She also wanted a glass of wine before dinner with a little nibble.
Her personal plan could only be successful if it included these “unique to her” elements.
She didn’t want to be tied down or restricted – nothing was off-limits, if she really wanted it.
Of course this wasn’t a license to eat whatever she wanted and she realized this. But rather than someone or some diet telling her what and when to eat, she took control. She figured out approximately how many calories she needed each day.
Her personal breakdown was: 400-500 for Breakfast; 400-500 for Lunch; 150 for Teatime, 250 for her Pre-Dinner Nibble; and 600 for Dinner.
She also committed to ‘getting physical.’ She started walking and eventually became a runner.
She walked briskly for a couple miles in the morning and then threw in an extra walk at the end of the day. Gradually she picked up her pace and began to alternate walking with bursts of running. Eventually, she was running two short runs a day. For her, this was both appetite-curbing and calorie burning.
The book also includes many recipes that are sectioned off: Quick breakfasts, Deep-bowl nearly instant lunches, Teatime bites, Before-dinner nibbles, Fast and faster dinners, Mini-prep desserts and “50 Ways to Lose It” – 50 helpful tips scattered throughout the book.
What did I learn by reading this book?
I wanted to form my own personalized plan – I didn’t want anyone or any diet telling me what to eat, and I didn’t want anything off-limits, either. I too, wanted a program that I could formulate and thus stick with. I also knew I needed to add MORE activity to my day. I wanted to choose what activities I would do. I knew that I needed to burn some more calories by being active.
Why did it take me over two years to start my journey to a healthier lifestyle? I had to be at that point mentally to do this. SparkPeople has helped me by offering these tools: The Nutrition Tracker, the Fitness Tracker and all the support of each of you.
I love the way and what I am eating. I like the way I feel while and after exercising.
Pam helped me realize that I can do this and SparkPeople is helping me to do this. Becoming the healthier and happier me!
I am finding balance and moderation at last!
*(I wrote this Blog on September 10, 2010 but didn't post it. I ran into it today and decided to post it because I still feel the same way as I did when I wrote this in September. It's 4 months later and I still am losing weight and getting healthier 'doing my own thing' with the help of SparkPeople Tools and of course the support and motivation I receive daily from my SparkFriends!)
Wednesday, January 19, 2011
Goals Re-Cap for January & 3/4th of the Way to My Goal!
I set some pretty simple goals for myself for the month of January.
1. Stay within calorie range.
2. Eat a minimum of 5 fruits and vegetables a day.
3. Exercise 5 days a week for at least 50 minutes each day.
4. Drink 8 glasses of water each day.
5. Weigh In on Wednesdays.
Will I am happy to report, so far so good. The goals are simple and I am reaching them each day. I may have to challenge myself a little more. But, I really am happy with my results.
I am NOT obsessing about exercise. If some was good, more must be better. But not really…for me anyway. Fruits and vegetables are helping keep me full and satisfied, so I am able to stay in my calorie range with out much thought. I do need to think about drinking water. In the summer months it was very easy. Now, I don’t always feel thirsty, but I know I should still drink my water before I do.
And I moved my weigh-in day to Wednesdays. I originally had weighed myself on the Monday before I joined Spark People and just kept my weigh-in day as Monday. Well, I moved it to Wednesday as I started on a Wednesday and now my bi-weekly check ups are on Wednesdays.
From Wednesday, December 29th to today, Wednesday, January 19th (3 Weeks) my weight has dropped 7.1 pounds. I am thrilled. I reached & surpassed my 3/4th of the way there mark on my ticker today. (Sunday was my 7th Month SparkVersary!) So I am very happy and satisfied with where my simple, non-obsessing goals have carried me so far this month!
Keeping it Simple and Do-able…all part of my plan for creating B-A-L-A-N-C-E!
Tuesday, January 18, 2011
I Love My Doctor!
Yesterday I needed to make an appointment to see my primary care physician. I was very fortunate to get a ‘same day’ appointment to see him. Our medical center has a call line where if you call right at 7:00 a.m. a person may get an appointment with their physician that day.
I was very nervous about seeing my doctor. I had been having some health issues that needed to be checked out...and I was afraid that the treatment might include surgery. I was just making myself sick from worry.
I had been having issues with my back, etc. since an acute back spasm in December. I was diagnosed with three herniated discs in 1999 and have been very fortunate that Physical Therapy and self-care measures have helped with those.
I was really hoping that I wouldn’t have to see my doctor until my annual physical in June, 2011.
I also had hoped to be at my (primary or maybe it will be my permanent) weight goal by then. I had a medical student come in and talk to me, do the initial exam, etc. I mentioned that I had lost some weight (36 pounds) since I was last here in June, 2010…as discussed with my doctor.
So, when he came into the exam room, I was greeted with a big smile and hand shake and his exclamation: “Well, H-E-L-L-O Skinny!”
While I am not skinny by any means…I do feel proud of what I have accomplished since I last saw Dr. N. He asked what I was doing.
I told him after our conversation in June, I started Spark People. That I have been tracking my food intake. That my diet has improved to include way more fruits and vegetables than I have ever eaten before. That exercise is almost a daily part of my life. He asked what I was doing for exercise. I told him mainly walking with intervals of jogging and some Yoga again. (He’s a biker and said he’s doing some type of dance.) We talked about both of us needing to do some upper body strengthening. I need to do more core strengthening for my back, too.
I was relieved and happy to get a referral to Physical Therapy (and not a referral to a neurosurgeon again). This time for some additional help with core and pelvic floor strengthening exercises.
I will appreciate getting the guidance of a Physical Therapist...so I know what exactly I can and can't do. I have been a bit fearful to try it too much on my own. I will definately ask about Kettle bells too. As I keep hearing such great things about Kettle Bell workouts from my Spark Friends.
So strength training is finally on my exercise menu!
Another key component in my healthy living plan equation.
B-A-L-A-N-C-E - my focus word for 2011!
(Moderation isn't too far behind it!)
May your day be one full of healthy choices and happy outcomes!
Get An Email Alert Each Time WINFIELD28 Posts