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    NORTHERNDIETER  
SparkPoints
 
 
Fourth Week Update

Thursday, February 05, 2009

Well, this is my fourth week on SparkPeople. I've had a lot of fun with the nutrition tracker. Last week I discovered that I was low on my daily calcium and iron intake. I fixed that by adding a daily calcium chew and a daily multi vitamin. I love the calcium chew. It's chocolate and makes me feel like I'm getting a 'treat' during the day. This week, I expanded my nutrition tracking to include fiber. I thought for sure that I was getting enough fiber every day because I eat at least 5 servings of fruit and vegetables per day. Well, thanks to the nutrition tracker, I discovered that I was mistaken. I was only getting about 15 - 20 grams of fiber per day and I should be between 30-40. I made some adjustments to my diet and have successfully ingested at least 30 grams of fiber every day this week. I discovered that not all fruits and vegetables are created equal when it comes to fiber! Raspberries and peas are fiber powerhouses! I also bought some flax seed meal and have added that to smoothies and salads. I've had a lot of fun adjusting and tweaking my diet. I have to say I find the diet end of the program to be the most fun.

As for the exercise end of things . . . whew! I am still sticking with my Leslie Sansone Walk Away The Pounds DVD. I do the 3-mile walk holding onto 2 1/2 lb hand weights and that keeps it challenging for me. I keep the 4-mile challenging by doing sprints when she takes steps and adding in jumps. My new addition this week is Jillian Michael's 30-Day Shred. Holy Cow, is that ever hard! I did the workout Tuesday and Wednesday and my legs were so sore today that I took the day off from exercising. My endurance during the cardio portion is fine. I struggle during the strength training (squats & lunges are the worst!). From everything I've heard, if you stick with it, you will quickly notice improvements in strength and endurance. So, I'm excited to continue with the Shred and see improvements in my performance.

As for any weight loss to report, I'd still have to say no. My clothes are all fitting the same, not any looser yet. The scale really isn't budging yet, either. I have noticed that my face is thinner especially around my jaw line and my cheek bones. That's about it. I'm not as discouraged as I was last week. I keep telling myself that this is a new way of life and if I keep at it the 'reward' of weight loss will come, eventually. Plus, it feels great knowing that I am giving my body the nutrients it needs on a daily basis. Plus, you don't get as sore as I am today without something positive happening to your muscles! It's just a matter of time before I see any visible results.

There could be two contributing reasons that I'm not losing much weight. The first is that I'm just barely meeting my daily calorie requirements. I'm not supposed to go below 1200 calories and I come in 100 to 200 calories under almost every day. I've just been so nervous that I'd go over that I am really careful during my meals and I've just come up short. My other problem is that if I find a food that I like, I tend to have it everyday. So, for the past few weeks, I've had smoothies for breakfast and salads for lunch. Granted, I mix it up by putting different fruit in the smoothies and different vegetables in the salad every day, but it still may not be enough variety. So, my goal is to try to add more variety to my diet. I started that today and mixed it up by having an egg on double fiber toast with a pear for breakfast. I still had a salad for lunch, but I did add in lean pork. I'll keep at it and I'm confident I'll get the hang of it.

I'd have to say that the biggest improvement I have over last week is that I'm optimistic. I KNOW that what I'm doing is good for my body, mind and spirit. I KNOW that if I keep at it, I will see positive results.

My hope for my next week blog entry is that I'll be able to report that I've been able to add variety to my diet. My biggest hope for next week is that I'll be able to report that I have improved with my strength and endurance with The Shred. I'd love to report that I've been doing it every day and am not as sore!!! emoticon

Until next week . . .
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