Celebrate the Small!

Two great things happened today . . . well, honestly, my life is full of great things!  BUT, concerning my health journey, two GREAT things happened today!

1. I lost 2 pounds!  Yeah!  Even after the stupid things I did over the last week and not being to the gym in two weeks, I managed to pull it together and lose 2 pounds!
2. I ditched another pair of fat pants!  When I put on my brown dress slacks this morning, they were so baggy that even with my heals I would be walking on them.  With just a little tug, they came off without being unbuttoned or unzipped.  I took that as a sign to put them in the donation box!

The eating healthy is going good, and I had a GREAT night at the gym with my partner in crime.  I was amazed at how some of the circuit training machines were harder to do after just a couple of weeks, but I was back and sweating!

Finally, I found a new snack that is FABULOUS!  There are several different options, but I picked the granola with peanut butter.  Let me tell ya these are TASTY, and they satisfy my peanut butter needs.  One package has two crackers (like what's pictured on the box), and they are only 190 calories, 9 grams of fat, 1 gram of fiber, and 4 grams of protein.  They also kept me satisfied until lunch.

Duck and Swerve!

She ducks, she swerves to the right, she jumps, she swerves to the left . . .

That's me dodging obstacles!  I had a pretty big one today, and I overcame it!

Today, I had training at the Hilton at Easton.  Our attorneys host training at least twice a year, it's always at Easton, and it is always good. 

Besides the training being good, the breakfast they serve is FABULOUS!  This isn't your typical continental breakfast.  They always have a huge tray for fruit, a tower of pastries, and a VAT of bacon and sausage; and their bacon is the BOMB!  It is perfect - just the right crispness.  Then there's this pastry I always get that pretty much has the ingredients from a pecan pie on it . . . ooohhhh, imagine a pastry with that syrupy, gooey goodness then chopped pecans . . . ooooohhhhh . . . it's so good!

I went today RESOLUTE to not have bacon or pastries.  Then I arrive and find out they have added croissants stuffed with scrambled eggs and cheese.  I wanted to cry; but instead, I poured a glass of water and bit my lip.  I'm so glad I did!

I'm no where near being "back", but I'm going in the right direction!

OH, and the journaling wasn't as bad as I thought.  I looked at My Fitness Pal and didn't see anything for 13 days, so I figured it had been 13 days since I had written anything down.  Then Shirley reminded me that I had been journaling on the Food Lover's Diet!  DUH!  So, I've only been really bad for a week!

Worried? You Should Be

I know some of you tend to worry when you don’t see a post for a while, and this time your worries were well founded.  

Amy has not been very resolute.  You know I have been bouncing around with the same 3 pounds for several weeks – lose, gain, lose, gain.  At one point, I thought I was “back”.  I thought I was on my horse and headed down the road again, but I wasn’t.  Last Wednesday (5/8), I gained those darn 3 pounds back.  In looking at the 2 week period since I lost the 3 pounds and declared I was “back”, my actions have not been pretty.

• I haven’t been to the gym in 2 weeks. 
• I’ve been eating pretty much what I want when I want. 
• I haven’t written any of the food I’ve ate in my  journal in 13 days.

I will be absolutely honest . . . I have felt like pure, unadulterated crap.  

I haven’t been sleeping well, and my house has resumed its All Clutter All Day appearance.  Just walking to and from the Crew stadium wore me out Saturday.  It is amazing how fast things can go downhill. 

The only thing I have remained resolute on has been my no Diet Coke.  (I’m a little surprised I didn’t fall face first into a vat of Diet Coke, but I didn’t!)  I guess there’s a silver lining in every cloud!

I never said this was going to be an easy journey, but I’m determined to kick and claw and fight my way through it!  I am trying desperately to get back on track!

• Today, I woke up, got ready for work, and had my protein shake for breakfast.  
• At 10am, I had my healthy snack – Dannon Fit and Light Greek yogurt.  
• For lunch, I am going to have a nice big salad of lettuce, spinach, mushrooms, tomatoes, and ginger dressing along with a very small piece of the chicken lasagna I made for Mother’s Day (shout out mom!  I love you!).  That should be around 12.  
• Around 2pm, I’ll have a snack of a whole wheat English muffin with PB2. 
• HIT THE GYM at 6:30pm! 

I just keep reminding myself of all the success I’ve seen, how nice it feels to fit into smaller clothes, how nice it feels to have someone tell you they can see a difference in the way you are looking and feeling.  RESOLUTE!

Update:  So, I wrote this during the day, and it is now 8:52pm.  I did everything I said I would except hitting the gym.  What?!  Did I fall off that quickly?  No, hear me out . . . 

We got some very bad news today.  Our little girl, our little princess, is a very sick little girl.  She was having severe nose bleeds last, and the vet drew blood to run some tests.  Today, we got the results; and her platelets are extremely low.  A healthy dog's platelets are anywhere from 170,000 to 400,000.  Piglet's are at 32,000.  The vet thinks she has an immune disorder which is attacking her platelets.  She's on a steroid (and an antacid) for the next two weeks in the hopes of restoring her platelets.  We're also going to work some Omega3 Fatty Acids into her diet.

What does that have to do with me missing the gym?  Well, for one thing, I wanted to spend the evening with her.  The bigger thing was I needed to clean our kitchen (where they've been hanging) from top to bottom.  With extremely low platelets, she's more susceptible to getting sick; and I can't have that.

Rest assured, cleaning our kitchen from top to bottom and disinfecting every square inch of the kitchen was quite a workout.  My hair is completely soaked with sweat, and my heart rate was definitely up.  With a hospital clean kitchen, I am now sitting on the futon with the 3 greatest loves of my life.

Bit Off More Than I Can Chew!

Yikes! Writing a blog every day is H-A-R-D! I failed again . . . I was supposed to post about . . . oh heavens . . . now I’m so lost about where I’m supposed to be in my posts! AH! I apparently skipped right over Wednesday and didn’t journal. I guess technically I was supposed to blog about Day 11 Thursday night (???) to get myself caught up making Friday Day 12, but with skipping Wednesday, my journal is for Day 11. See! No one can follow that mess! Ugh!  Sorry, but I'm going to retract my promise to blog everyday.  I'll do it as often as I can, but I'm stressing myself out.

So, Day 11 was/is all about turning your favorite meals into fat loss plates. Why do most diets fail? Because they are not sustainable. I won’t name any names, but no one can live the rest of their life eating frozen, prepackaged foods. Then there’s the fad diets like the cabbage soup diet, the Adkins diet, the grapefruit diet, etc. My dad could lose a TON of weight really fast with the cabbage soup diet, but you can’t eat the same thing over and over forever. Things like that may help you lose weight fast, but you end up gaining it back even faster plus some. You all know it’s true! Been there! Done that! Gained so much weight that I couldn’t fit the tshirt!

That’s the thing I always loved about Weight Watchers and what I love about the Food Lover’s Diet – they both teach you how to eat for life. They teach you how to modify what you eat, how to plan, how to eat the right quantities, etc. They’re not just about losing weight. They are about getting healthy and living that way for life.

Just about any meal can be turned into a fat loss plate by just adjusting some of the ingredients and serving sizes. Spaghetti and meatballs are chucked full of carbs and fat. By changing the pasta to whole wheat, by using extra lean ground beef for the meatballs, and by adding a side salad; you go from a high fat/high carb meal to a fat loss plate! Burn, baby, burn!

 

Think of one of your family favorites.  How can you turn it into a fat loss meal?

Out with the Junk!

My apologies - I failed to post last night about my weigh-in results or Day 10.

First the results - I'm bbbbbbbaaaaaaaacccccccccckkkkkkkkkkkkkk!!!!!!!  I've been on a major plateau, going back and forth within a few pounds.  Last week, I gained 3 pounds taking me back to a total of 50 down; and I was very lucky to only gain 3 pounds.  This week, I lost those 3 pounds bringing me back to a total of 53 lost!

Now, you might be thinking, "How does that make you over your plateau?  Who's to say you aren't going to just gain that 3 back next week?"  Yeah, that was my initial thought as well!  But I just feel it.  That's the best I can say.  I would estimate that 95% of weight loss is mental, and I feel like my head is clicked back into the game.  It has to be!  I've got to get more of this weight off, AND I've got to start training for September and November!  September - Disneyland!!!  November - Walt Disney World!!!  This girl has to not only look cute but also feel good enough to traipse all over Disney!!!

One thing that will help with this training is the Day 10 task in Food Lovers - Stock Your Cupboards and Pantry with Food Lovers Food.  That goes both ways - stock your kitchen BUT ALSO throw out the trash (aka the unhealthy food)!  If it has any of the following, throw it out!!!

• Partially hydrogenated oils and fractionated oils
• High fructose corn syrup and other refined sugars
• White, bleached, and enriched flour
• High levels of fat

I remember the first time I went through this program.  I filled up a paper grocery bag with a bunch of stuff that was uber tasty but also uber unhealthy, and I gave it to some friends.  If it isn't in the kitchen, you are even less likely to eat it!  Remember, I've banned peanut butter!  Not because it is necessarily unhealthy but because it is a trigger food.  If it is in the house, I will eat the entire jar - with a spoon.  Not good.

At this point in the program, your metabolism is kicking into overdrive; and you literally get hungry every 2-3 hours - truly hungry.  Around 10am, my stomach starts talking to me - "Yo!  Amy!  Snack time!"  If I haven't planned or if I have junk in my kitchen, I'm more likely to grab something that is going to sabotage my fat burning!

One thing I need to do is get back on the sodium train.  While I may not be adding salt to food, I need to pay better attention to how much sodium is in my food.  Frozen food is PACKED full of sodium, and one of my favorite go to snacks are the veggie souffles - spinach, cauliflower, mmmmm, they are all good.  While I can get 3 servings of veggies for only 140 calories, I have a feeling the sodium is off the hook . . . let me go check . . . 490mg.  Yikes!

The US Government recommends no more than 2300mgs, but I've also heard the recommended amount to be 1500mg per day.  Time to watch the sodium!

Time to work work!  I'll catch up tonight with Day 11!  Until then, start cleaning out your kitchen!  Don't worry about the "wasted" money.  Throwing out the bad stuff is cheaper than buying new clothes for your fat ass.  It's cheaper than having a heart attack.  It's cheaper than the psychological damage you are doing to yourself by being unhealthy!

I'm Gonna Pop Some Pills!

I'm gonna pop some pills, 

only got 20 dollars in my pocket, 

Imma Imma looking for a vitamin, 

this is frickin' awesome!

Day 9 is all about optimizing your metabolism with nutritional supplements.

Again, I want to reiterate that the information being provided comes from The Food Lovers Diet plan.  This is really just a summary and my thoughts on the program, what I’ve learned, etc.  I highly recommend checking out the program for yourself.  They have a 60 day money back guarantee, and the program really is fabulous with journals, CDs, DVDs, recipes, workouts, and so much more.  Check them out at www.tryfoodlovers.com.  And, no, they are not paying me to sing their praises!

OK, back to vitamins!  I don’t know about everyone else, but when I was a kid, I LOVED taking my vitamins mainly because they were shaped like my favorite cartoon characters and more like eating candy! 

I remember one time when I had circus vitamins and mom bought Flintstone vitamins.  I just couldn’t wait to get into the Flintstone’s bottle, so I decided to hurry the circus vitamins along a little faster by eating all of them in an afternoon!  Unbeknownst to mom and dad, I had my circus vitamins in the basement where my little play kitchen was.  I can remember pouring them into my toy skillet, pretending to cook with them, and then eating them one after another.  Now, I did leave 2 or 3 in the bottle thinking mom and dad wouldn’t notice that the bottle (that had been over half full) was now empty.  Yeah, I thought 2 or 3 vitamins would fool them.  I was wrong.  After a quick call to Poison Control, mom was reassured that I didn’t need to go to the hospital.  As an adult, taking vitamins isn’t near as fun.

While eating healthier does mean we are getting more nutrients, we may still be lacking in the nutrients we need due to several reasons like over-farming of the land and produce that has been modified to make it grow faster and during non-growing seasons.   Because of that, everyone should take a daily multi-vitamin*. 

When choosing a multivitamin*, you want to look at the label – just like you do with food!  Here’s what you want to look for:

• Look for USP on the label – means it meets the standards of the U.S. Pharmacopoeia (whatever the heck that is – the name is long with lots of vowels – must be important)
• Carefully read specialized formulas (i.e. for women, men, seniors, weight loss, etc.) – they may be missing some of the recommended daily values*
• Check the expiration date
• Check out the levels of each vitamin and mineral – you want 100% of the daily value for Vitamins B1 (thiamin), B2 (riboflavin), Niacin, B6, B12, C, D, E, and Folic Acid*
• Check the serving size – you may have to take more than 1 to reach the 100%*
• Skip the iron in a multi-vitamin unless you have iron-deficient anemia, are at risk of anemia, or have had  recent surgery – iron supplements can cause constipation so you would have to up your intake of fiber and fluids*
• Take with food – it helps with absorption

*Really, before taking any supplement, you should consult with your doctor.  I’ve read that statement so many times and just pushed it aside, but you REALLY should especially with the “iron” piece above.  A few years ago, I couldn’t figure out why at 2 or 3 in the afternoon I was getting really flush.  It was like my face was on fire!  It was red and hot to the touch!  Come to find out, Niacin can interact with one of my prescriptions making me flush in the afternoons.  When I’m looking for a multivitamin, I have to find one without Niacin.

Since my flushing incident (sounds like toilet humor!), I haven’t been really good with taking the multivitamins, but I do take a calcium and melatonin daily.  Time for me to get that multivitamin back in the mix!

 

Besides adding a multivitamin back into my daily routine, I also want to add what Food Lovers calls “The Fat Loss 5”.  Research has shown that these key supplements increase the body’s ability to burn fat:

• Borage Oil – This is a rich source of gamma-linolenic acid which has a unique ability to discourage fat storage, encourage the use of stored fat for energy, and rev up metabolism.  The recommended dosage is 1000 milligrams/day for weight loss or 250-500 milligrams/day for general health.
• Omega-3 Fatty Acids – In the form of Fish Oil, this has been associated with decreased fat storage, a reduction in heart disease, and can also enhance insulin sensitivity.  The recommended dosage for weight loss is 1 gram/day on days you don’t eat fish.  For those with high triglycerides (yet another reason to consult a doctor), the recommended dosage is 2-4 grams/day.  For those with rheumatoid arthritis, psoriasis, or other auto-immune disorders, the recommended dosage is 3 grams/day.  Now, I’ve never taken fish oil, but I’ve heard you should really get the non-burping kind.  I’ve heard regular fish oil can make you have some rather stinky burps – yuck!
• Ground Flaxseed – This is a rich source of lignans, soluble and insoluble fiber, protein, vitamins, minerals, and the truest source of alpha-linolenic acid.  Now, I don’t know about you, but I don’t understand what most of that means!  Apparently, that stuff helps to stabilize blood sugar, boost metabolism, increase energy, control appetite, drop unwanted inches, and shed pounds.  OK, sign me up!  The important thing is that you consume ground flaxseed – not whole, not capsules.  It is apparently good sprinkled on cereal, salads, yogurt, and fruit as it has a nutty flavor.  It can also be mixed with water, juice, or blended into smoothies.  In fact, my partner in crime (SHOUT OUT Shirley!) puts it in her breakfast smoothie every day!  For weight loss, they say 1 tablespoon a day.  For general health (when not trying to lose weight), 2 tablespoons a day is recommended. 
• Protein Powder – Increasing protein intake apparently has several fat loss benefits.  One of the best explanations I’ve heard is that lean muscle tissue is the “chief” calorie burner when it comes to metabolism, and lean muscle tissue is made up of protein.  When you have an adequate amount of protein readily available, your body can build and repair your lean muscle tissue . . . which means better burning power!  Sadly, not all protein powders are created equally.  You’re going to want to be sure it is 100% Whey Protein, has 15-25 grams of protein per serving, has no sugar and is extremely low in carbs (3 grams or less), and has less than 2 grams of fat per serving.**
• 5 Way Metabolic Fat Fighter – Of course, they’ve got to “push” their own pills.  It is an Ephedra-free supplement that is supposed to help increase metabolism to burn more calories, accelerate conversion of food to energy, convert stored fat to energy, burn carbs as energy, and increase energy.  It all sounds great, but I’m already rattling when you shake me.  I think I’ll pass on this.  The recommended dosage is 2-4 tablets a day.

**Of course, I had to run right out and research the protein powder I use!  And bbbbboooooo!!!!  It doesn’t pass the test.

• 100 % Whey Protein – it doesn’t say anywhere that it is 100% Whey Protein.  The ingredients do list Whey Protein, but it isn’t even first on the list.
• 15-25 grams of Protein – It just barely makes this with 15 grams.
• No sugar and 3 or less grams of carbs – Massive fail with 6 grams of sugar and 14 grams of carbs.
• Less than 2 grams of fat per serving – Again, barely with 1.5 grams.

I guess I’ll be looking for a new protein powder this weekend along with a Niacin free multivitamin, Borage Oil, Fish Oil, and Ground Flaxseed!

To end the day, here’s my diary!!!  My partner in crime (Squirrely Shirley in the HIZ-OUSE!) wanted to know how I get myself to complete my food journal every day.  She wants my secret.  Ssshhhhh, don’t tell anyone, you just HAVE TO DO IT!  Remember my “Write it before you bite it” mentality?  That’s just what you have to do.  Now, keeping these written journals are harder than keeping a journal on my phone.  I absolutely LOVE My Fitness Pal.  I pretty much always have my cell phone, so I can easily write it before I bite it.