My motivation is supercharged! I have increased my workouts to one hour a day in two half hour increments. I work out on the elliptical machine for 30 minutes in the morning and 30 minutes in the evening. I also invested in a pair of neoprene slim shorts and a neoprene waist slimmer belt (think wet suit material). These specially designed exercise shorts, made of 80% neoprene and 20% polyester, use natural body heat to increase perspiration around the waist, hips and thighs. They aid in the reduction of excess water weight so you quickly lose unwanted inches. OMG when I workout with these on I am literally soaking wet with sweat! It's gross but highly effective! I also have a set of ankle weights and wrist weights to enhance my workouts. Whoohoo, I'm burning rubber (or should I say blubber?) now!
Alas 'tis the season for holiday social challenges! Last weekend we went to my husband's company Christmas party. During cocktail hour I ate four wheat crackers with about 2 ounces of goat cheese, and filled the rest of my plate with strawberries, blueberries and grapes. For dinner I ate baked fish and green beans, and left the rice pilaf untouched (I ate a wheat roll for my carbohydrates instead). When dessert came around (a rich fudge cake with a thick layer of chocolate ganache) I excused myself from the table to get a cup of decaf coffee and asked my husband to tell the server I did not want a piece. Then when I returned to the table I only had a couple bites of his cake, enough to taste it and be satisfied. I also made it a point to do a lot of dancing at the party for a bonus workout.
I handled it well, but I have a few more challenges coming up over the next couple of weeks with get-togethers. One is being hosted by me so I have control of the menu; one is pot luck at a friend’s house and another one is at a restaurant. I know that planning ahead is my key to staying on target with my goals, so I'm currently working on how I'm going to deal with these social situations.
I'm enjoying the holiday season with renewed confidence. As tempting as it may be to overindulge this time of year, I have worked too hard the last few months to let it all unravel now. I want to continue with my success and reach my goals, and I'm not willing to let anything get in my way of that. I know what I need to do to succeed: pre-plan and keep up with the exercises are the keys to my continued success.
Y
Wednesday, December 10, 2008
Wednesday, November 26, 2008
Much to be Thankful For...
The joyous holiday season is beginning with our day of reflection and giving thanks. I realize how fortunate I am to have what others may not have this holiday season: I am happy and healthy; I have a loving husband and family; I have a home with heat and amenities, and plenty of good food on my table. For this I am thankful and will not take any of it for granted. Many people have lost their homes to foreclosure, or cannot afford heat, electricity, or even groceries. Many people are alone during the holidays for one reason or another; or they are not alone but with abusive people.
Being able to recognize how rich my life is has been part of the fuel to fire my motivation to change my bad eating habits. I want to have good health so that I can live longer and enjoy life. I couldn’t enjoy life in a body nearly 250 pounds, it was painful and uncomfortable not to mention deadly.
So on this Thanksgiving Day, I add to my list that I am thankful for making the commitment to myself to lose weight. I am thankful for The Fat Smash Diet which has taught me how to eat right again. I am thankful for the encouragement and support I have received from all of you. I am thankful to myself for staying focused and working hard at rebuilding myself.
Stepping on the scale this morning to a weight of 223 pounds felt great – another five pounds lost! I remember thinking back in September that time will go by no matter what. Thanksgiving, Christmas, my birthday, etc… it will all come and go. I could choose to stay the same or I could choose to do something for myself that will make those days even more special when they come. I choose to change, and now Thanksgiving is here and I feel great! My total weight loss thus far is now 25 pounds and my current BMI is 42. I’ve lost 25% of my goal and I’ve lowered my BMI by 5 points since I started The Fat Smash Diet. I’m so proud of myself and I look forward to celebrating the holidays as the “new” me!
Happy Thanksgiving!
Being able to recognize how rich my life is has been part of the fuel to fire my motivation to change my bad eating habits. I want to have good health so that I can live longer and enjoy life. I couldn’t enjoy life in a body nearly 250 pounds, it was painful and uncomfortable not to mention deadly.
So on this Thanksgiving Day, I add to my list that I am thankful for making the commitment to myself to lose weight. I am thankful for The Fat Smash Diet which has taught me how to eat right again. I am thankful for the encouragement and support I have received from all of you. I am thankful to myself for staying focused and working hard at rebuilding myself.
Stepping on the scale this morning to a weight of 223 pounds felt great – another five pounds lost! I remember thinking back in September that time will go by no matter what. Thanksgiving, Christmas, my birthday, etc… it will all come and go. I could choose to stay the same or I could choose to do something for myself that will make those days even more special when they come. I choose to change, and now Thanksgiving is here and I feel great! My total weight loss thus far is now 25 pounds and my current BMI is 42. I’ve lost 25% of my goal and I’ve lowered my BMI by 5 points since I started The Fat Smash Diet. I’m so proud of myself and I look forward to celebrating the holidays as the “new” me!
Happy Thanksgiving!
Friday, November 7, 2008
20 pounds I never want to see again!
I had a doctor appointment this week and for the first time in a long time I wasn't dreading it. I new she'd commend me on my weight loss since our last visit 3 months ago. Indeed, when I stepped on the scale I was pleased to see an exact weight loss of 20 pounds! That's 20% of my goal! Whoohoo!!!
I'm feeling really good and the weight loss is starting to show in my face. I can feel a difference in my clothing too, although it's hard to see it because these days I'm looking baggy in my loose clothing! I've moved from a size 20 to a size 18, and instead of 2XL shirts I'm back into my XL's.
I haven't weighed in the 220's since 2005!
Little by little I feel myself getting back to a familiar person that I've come to miss so much. I still have a ways to go but I know I'll get there. A fire has been lit inside of me that hasn't been for a very long time.
Here's to 20 pounds of body mass I never want to see again!
I'm feeling really good and the weight loss is starting to show in my face. I can feel a difference in my clothing too, although it's hard to see it because these days I'm looking baggy in my loose clothing! I've moved from a size 20 to a size 18, and instead of 2XL shirts I'm back into my XL's.
I haven't weighed in the 220's since 2005!
Little by little I feel myself getting back to a familiar person that I've come to miss so much. I still have a ways to go but I know I'll get there. A fire has been lit inside of me that hasn't been for a very long time.
Here's to 20 pounds of body mass I never want to see again!
Friday, October 24, 2008
Secrets of My Success
Yesterday was my two week weigh-in and I'm pleased to report that I have successfully busted through the plateau with a weight loss of 6 pounds! I now weigh 231 with a current BMI of 44. My total weight loss thus far is 17 pounds in less than 2 months and I've dropped a total of 3 points off my Body Mass Index!
I've been enjoying some of my favorite foods again now that I'm in Phase III (such as pizza, cheese and chocolate). It's all about finding better solutions to eating the foods I love. When I start craving a particular food I challenge myself to think about how I can eat this and still make it a good choice. Sometimes there is no alternative and the solution is to eat it in moderation and double up on the exercise or lighten the meals around it. But experimenting and discovering alternatives that are equally as satisfying is turning out to be a worthwhile venture. Someone once said to me why eat an alternative if I can have the 'real thing'? My answer to that is this: just because you can have a more fattening, less healthy version of something doesn't mean you should. It's like a system of Good-Better-Best, and smarter food choices reap additional health and nutritional benefits over other ones. I like to think of my body as a "machine", and there are different food choices or "grades of fuel" I can put into my machine (Good-Better-Best). All of the fuel grades will allow my machine to run (even the "bad" stuff); however the better the fuel choice is equates to better performance of my "machine".
Now I realize that finding alternatives and choosing to give your body the best fuel you can may not be for everybody. Some people have themselves convinced that alternatives won't taste good or aren't as satisfying. I agree that not everything in the healthy food section tastes good; some things taste more like particle board and sawdust! However, the healthy food movement has come a long way over the years. If you give something a chance and experiment with different foods and brands, you'd be surprised at how good healthier foods can taste and make you feel.
Here are a few alternatives that I am finding success with and I recommend to all:
CHEESE: Oh I LOVE cheese! Depending on what I want to do with the cheese determines which brand I choose. For sandwiches I like to use Veggie Slices; only 40 calories per slice and soy based. My favorite is the Yellow American flavor - yum! For crackers or just snacking on thick slabs of cheese, Cabot sells bricks of 50% and 75% reduced fat cheddar and pepper jack cheeses. I don't recommend going straight for the 75% reduced fat; start with the 50% and get used to that. Then if you want to shave off even more fat and calories it will be less shocking to go to 75% reduced fat. Keep in mind that less fat is not going to have the same consistency as regular cheese; it will seem a little drier and not as creamy but all the taste is still there. For soups, pizza, nachos and anything else that goes good with melted cheese I recommend Cabot's 50% Reduced Fat Shredded Cheddar or Weight Watchers Mexican Shredded Blend. Both of these melt well and taste great. For salads I like Athena's Reduced Fat Feta Cheese crumbles. These are all better choices for people like me who like to eat cheese every day, and then when you do have 'regular' cheese on occasion it's like having a rich treat!
PIZZA: I recommend two very simple ways to enjoy pizza without sacrificing health. The first way is to use whole wheat pita bread (Weight Watchers makes good whole wheat pita bread, tasty and lots of fiber!). Take the whole pita pocket (do not cut it open), spread 2T of your choice of tomato sauce, 6-10 slices of Turkey Pepperoni and 1/4C 50% Reduced Fat Shredded Cheese. Bake in 350 degree oven for 8-10 minutes and enjoy! Another delicious option is to use fresh spinach, thinly sliced tomato, chopped garlic, and reduced fat feta cheese crumbles. Be creative with your toppings - there's lots of vegetables and meat alternatives to choose from! If you are really short on time or looking for an even quicker lunch, use light wheat English muffins instead of pita (Market Basket makes a good house brand as does Weight Watchers - both have lots of fiber!). Toast the English muffins to desired crispness, then put toppings on and microwave for 30-45 seconds to melt the cheese. Quick and delicious! Round out your meal with a tossed salad and your pizza cravings are satisfied!
CHOCOLATE: I'm discovering many ways to enjoy chocolate every day! I LOVE the line of organic baked chocolate crisps by O'Coco's. With rich chocolate flavor and a crispy crunch, these beauties have only 90 calories and 2 grams of fat per serving (no saturated fat and cholesterol free). Best of all they come in individual serving bags so they're great to grab-n-go! Flavors are Original, Mocha and Cinnamon (my personal favorite!). Another amazing little treat I found at the grocery store is Walden Farms fat free, calorie free, sugar free fruit dips. I've been enjoying chocolate dipped strawberries, bananas and grapes - it tastes so good my husband has been eating these yummy dips too! The caramel dip is great with apples slices, especially this time of year! When it gets a little colder I'm going to try their marshmallow dip scooped on top of a cup of Swiss Miss or Nestle diet hot cocoa. They have lots of other no calorie products that I am eager to try too including a Peanut spread??? I'll let you know how well their other products fare... Last but certainly not least I highly recommend No Pudge Brownies for satisfying even the biggest chocoholic's cravings. I made a batch of these and everybody in the household enjoyed them - no one knew what they were missing - all the fat!!! If you haven't tried any of these desserts yet you simply must see for yourself how wonderful indulgence can be, guilt free!
So there you have it, my secrets of success for enjoying some of my favorite foods while keeping it healthy, real and losing weight in the process! If you do try any of my recommendations I'd love to hear from you, let me know what you think or if you have any recommendations of your own I'd love to try them as well!
I've been enjoying some of my favorite foods again now that I'm in Phase III (such as pizza, cheese and chocolate). It's all about finding better solutions to eating the foods I love. When I start craving a particular food I challenge myself to think about how I can eat this and still make it a good choice. Sometimes there is no alternative and the solution is to eat it in moderation and double up on the exercise or lighten the meals around it. But experimenting and discovering alternatives that are equally as satisfying is turning out to be a worthwhile venture. Someone once said to me why eat an alternative if I can have the 'real thing'? My answer to that is this: just because you can have a more fattening, less healthy version of something doesn't mean you should. It's like a system of Good-Better-Best, and smarter food choices reap additional health and nutritional benefits over other ones. I like to think of my body as a "machine", and there are different food choices or "grades of fuel" I can put into my machine (Good-Better-Best). All of the fuel grades will allow my machine to run (even the "bad" stuff); however the better the fuel choice is equates to better performance of my "machine".
Now I realize that finding alternatives and choosing to give your body the best fuel you can may not be for everybody. Some people have themselves convinced that alternatives won't taste good or aren't as satisfying. I agree that not everything in the healthy food section tastes good; some things taste more like particle board and sawdust! However, the healthy food movement has come a long way over the years. If you give something a chance and experiment with different foods and brands, you'd be surprised at how good healthier foods can taste and make you feel.
Here are a few alternatives that I am finding success with and I recommend to all:
CHEESE: Oh I LOVE cheese! Depending on what I want to do with the cheese determines which brand I choose. For sandwiches I like to use Veggie Slices; only 40 calories per slice and soy based. My favorite is the Yellow American flavor - yum! For crackers or just snacking on thick slabs of cheese, Cabot sells bricks of 50% and 75% reduced fat cheddar and pepper jack cheeses. I don't recommend going straight for the 75% reduced fat; start with the 50% and get used to that. Then if you want to shave off even more fat and calories it will be less shocking to go to 75% reduced fat. Keep in mind that less fat is not going to have the same consistency as regular cheese; it will seem a little drier and not as creamy but all the taste is still there. For soups, pizza, nachos and anything else that goes good with melted cheese I recommend Cabot's 50% Reduced Fat Shredded Cheddar or Weight Watchers Mexican Shredded Blend. Both of these melt well and taste great. For salads I like Athena's Reduced Fat Feta Cheese crumbles. These are all better choices for people like me who like to eat cheese every day, and then when you do have 'regular' cheese on occasion it's like having a rich treat!
PIZZA: I recommend two very simple ways to enjoy pizza without sacrificing health. The first way is to use whole wheat pita bread (Weight Watchers makes good whole wheat pita bread, tasty and lots of fiber!). Take the whole pita pocket (do not cut it open), spread 2T of your choice of tomato sauce, 6-10 slices of Turkey Pepperoni and 1/4C 50% Reduced Fat Shredded Cheese. Bake in 350 degree oven for 8-10 minutes and enjoy! Another delicious option is to use fresh spinach, thinly sliced tomato, chopped garlic, and reduced fat feta cheese crumbles. Be creative with your toppings - there's lots of vegetables and meat alternatives to choose from! If you are really short on time or looking for an even quicker lunch, use light wheat English muffins instead of pita (Market Basket makes a good house brand as does Weight Watchers - both have lots of fiber!). Toast the English muffins to desired crispness, then put toppings on and microwave for 30-45 seconds to melt the cheese. Quick and delicious! Round out your meal with a tossed salad and your pizza cravings are satisfied!
CHOCOLATE: I'm discovering many ways to enjoy chocolate every day! I LOVE the line of organic baked chocolate crisps by O'Coco's. With rich chocolate flavor and a crispy crunch, these beauties have only 90 calories and 2 grams of fat per serving (no saturated fat and cholesterol free). Best of all they come in individual serving bags so they're great to grab-n-go! Flavors are Original, Mocha and Cinnamon (my personal favorite!). Another amazing little treat I found at the grocery store is Walden Farms fat free, calorie free, sugar free fruit dips. I've been enjoying chocolate dipped strawberries, bananas and grapes - it tastes so good my husband has been eating these yummy dips too! The caramel dip is great with apples slices, especially this time of year! When it gets a little colder I'm going to try their marshmallow dip scooped on top of a cup of Swiss Miss or Nestle diet hot cocoa. They have lots of other no calorie products that I am eager to try too including a Peanut spread??? I'll let you know how well their other products fare... Last but certainly not least I highly recommend No Pudge Brownies for satisfying even the biggest chocoholic's cravings. I made a batch of these and everybody in the household enjoyed them - no one knew what they were missing - all the fat!!! If you haven't tried any of these desserts yet you simply must see for yourself how wonderful indulgence can be, guilt free!
So there you have it, my secrets of success for enjoying some of my favorite foods while keeping it healthy, real and losing weight in the process! If you do try any of my recommendations I'd love to hear from you, let me know what you think or if you have any recommendations of your own I'd love to try them as well!
Friday, October 10, 2008
Phase III and Breaking The Plateau Barrier
Last week I started Phase III of the Fat Smash Diet: CONSTRUCTION. Over the previous four weeks I have laid down a solid foundation for a healthier lifestyle that I will now continue to build on. This phase adds more variety to my diet, constructing an eating plan that will allow me to enjoy many of the foods I've enjoyed in the past. The difference, however, is that I now have a greater understanding of portion control and the importance of more fruits and vegetables in my diet. The first two phases instilled some important concepts that will guide my eating behaviors forever.
The same week I started Phase III was also a very busy week for me personally and I kept putting off exercise for ‘lack of time’. Before I knew it the week was over and I had gone the whole week without exercising! I know it is tremendously important for me to maintain regular exercise not just during my weight loss plan but also throughout my life and I have to discipline myself to make the time to do it - no excuses! Even if it's an extremely busy week there is always a way to make time for a workout. Even a mini workout is better than no workout at all. It is especially important now that I am consuming more calories than I did in Phase I or II.
The end result of these circumstances is that I've hit my first plateau. I weighed in yesterday and stayed exactly the same, 237.5 lbs. I realize this is a critical point because most people get frustrated and disappointed when they hit a plateau and they quit. THAT WILL NOT BE ME! I understand how these things work and why this happened. As I mentioned before, not exercising at all last week was a detriment to my weight loss despite all the healthy foods I’ve been eating. The human body is a very clever machine and while we think we can fool it, we can only do so for short periods of time at most. The body becomes accustomed to a new way of eating and if you don’t burn extra calories with a regular exercise regimen then the body decides that it's not going to keep burning calories by shedding fat. It's an important protective feature of how our bodies operate. The human body is designed to conserve fat as long as possible so that you can survive without food or water for a prolonged period of time if it becomes necessary. Well, that certainly is a nice feature to our bodies if we are stuck on a mountain somewhere waiting until a rescue team arrives, but unfortunately it's also that very feature of our bodies that kicks in when we’re doing so well at trying to lose weight!
Therefore by hitting this plateau it means that it's time to mix things up, kick it up a notch! My first plan of attack is to increase my physical activity. During Phase I, I was only capable of exercising for 10-15 minutes, and then in Phase II, I had increased my stamina and ability to 20 minutes. Now that I am in Phase III it’s time to increase my workouts to at least 30 minutes. It's also time to switch up my activity. Up until now I had been mostly working out on my elliptical machine. I'll still be doing that, except I'll also ride my mountain bike more often, walk the track at the high school, or other activities for more variety.
Two months ago my husband and I bought inline skates which I tried once and cried because my legs hurt so badly. Now that I weigh less than I did when I tried it the first time, I want to try it again and see how the weight loss may have helped my ability. I would eventually like to be able to get good at inline skating and incorporate that into my exercise regime as well. It’s a great calorie burner! There are numerous ways I can get in a good workout and mix it up to keep it fun and interesting.
I believe the increased time and variety of exercise is a big part of breaking through my plateau right now, but I will also attack the plateau from both ends by mixing up my diet as well. Trying one or two days of Phase I during each week of Phase III will cut the calories down for a few days and shake my body from its comfortable routine, which can kick-start more weight loss as well.
It is also positive to note that during the last two weeks I successfully navigated a few more social challenges:
I went out to lunch and a movie with a friend who is also trying to lose weight. We shared weight loss ideas and ways to stay motivated. We enjoyed a healthy lunch at YouYou Japanese restaurant - teriyaki salmon bento boxes which came with lots of veggies and also white rice and two fried chicken bites. I took one bite of the rice for a shot of carbohydrate to help keep my blood sugar level sustained and boxed up the rest of the rice along with the fried chicken bites to bring home for my husband. I am learning that I should get into the habit of asking more questions when I order. Maybe something healthier could have been substituted for the fried chicken bites and maybe they could have given me brown rice instead of white. If that were the case I could have eaten more of my meal. You just never know unless you ask!
After lunch we went to see a movie and because we smartly ate lunch before going to the theater we weren’t lead into temptation by the concession stand. Not even the delicious aroma of hot buttered popcorn could sway us! I did come prepared for when my sweet tooth hit by bringing Welch’s Fruit Snacks – only 90 calories, packed with Vitamin C and Fat Free! They are yummy!
I also went to “Girls Night Out” (a monthly gathering with a group of former coworkers whom we all have remained friends). We went to 900 Degrees which is a fabulous wood fired pizzeria. Oh the wondrous aromas and all the pizzas in front of me at our table! But, I reminded myself of my goals and that one day I can enjoy a couple slices of pizza with a salad, just not right now. Instead I ordered a Mediterranean salad, tomato basil soup, drank water with lemon and was satisfied with my meal. I even avoided the fresh baked bread with herbed olive oil and dessert when everybody shared a dessert pizza. WOW! I was so proud of myself for staying strong!
Then last weekend I went to Maine to visit my Dad and we went to the fair. Now that was a HUGE challenge! But if you stay strong and take the time to search for healthier options nothing is impossible, even eating right at a fair. I ate a large garden salad, and roast beef with veggies. I didn’t eat the mashed white potato smothered in gravy that came with it. For dessert I had a single scoop of fat free, sugar free vanilla ice cream. It was farm fresh and actually tasted quite good!
Last night my husband and I celebrated our four year wedding anniversary and went out to dinner at The Melting Pot, a fondue restaurant. I passed on the white potatoes, drank water with lemon, and we skipped dessert. I ate lots of veggies and steamed seafood (scallops, salmon, I even ate a couple of steamed shrimp! Normally I don’t like to eat shrimp, but for some reason it tasted good last night so I ate it!).
The common factor in all of these social challenges was that my focus was not on celebrating via food, but celebrating via the company I was with. The food was secondary to the celebrations rather than being the center of it. Enjoying the moments of laughter and joy and the time spent with the people I care about.
Now I’m off to do some exercise… :-)
The same week I started Phase III was also a very busy week for me personally and I kept putting off exercise for ‘lack of time’. Before I knew it the week was over and I had gone the whole week without exercising! I know it is tremendously important for me to maintain regular exercise not just during my weight loss plan but also throughout my life and I have to discipline myself to make the time to do it - no excuses! Even if it's an extremely busy week there is always a way to make time for a workout. Even a mini workout is better than no workout at all. It is especially important now that I am consuming more calories than I did in Phase I or II.
The end result of these circumstances is that I've hit my first plateau. I weighed in yesterday and stayed exactly the same, 237.5 lbs. I realize this is a critical point because most people get frustrated and disappointed when they hit a plateau and they quit. THAT WILL NOT BE ME! I understand how these things work and why this happened. As I mentioned before, not exercising at all last week was a detriment to my weight loss despite all the healthy foods I’ve been eating. The human body is a very clever machine and while we think we can fool it, we can only do so for short periods of time at most. The body becomes accustomed to a new way of eating and if you don’t burn extra calories with a regular exercise regimen then the body decides that it's not going to keep burning calories by shedding fat. It's an important protective feature of how our bodies operate. The human body is designed to conserve fat as long as possible so that you can survive without food or water for a prolonged period of time if it becomes necessary. Well, that certainly is a nice feature to our bodies if we are stuck on a mountain somewhere waiting until a rescue team arrives, but unfortunately it's also that very feature of our bodies that kicks in when we’re doing so well at trying to lose weight!
Therefore by hitting this plateau it means that it's time to mix things up, kick it up a notch! My first plan of attack is to increase my physical activity. During Phase I, I was only capable of exercising for 10-15 minutes, and then in Phase II, I had increased my stamina and ability to 20 minutes. Now that I am in Phase III it’s time to increase my workouts to at least 30 minutes. It's also time to switch up my activity. Up until now I had been mostly working out on my elliptical machine. I'll still be doing that, except I'll also ride my mountain bike more often, walk the track at the high school, or other activities for more variety.
Two months ago my husband and I bought inline skates which I tried once and cried because my legs hurt so badly. Now that I weigh less than I did when I tried it the first time, I want to try it again and see how the weight loss may have helped my ability. I would eventually like to be able to get good at inline skating and incorporate that into my exercise regime as well. It’s a great calorie burner! There are numerous ways I can get in a good workout and mix it up to keep it fun and interesting.
I believe the increased time and variety of exercise is a big part of breaking through my plateau right now, but I will also attack the plateau from both ends by mixing up my diet as well. Trying one or two days of Phase I during each week of Phase III will cut the calories down for a few days and shake my body from its comfortable routine, which can kick-start more weight loss as well.
It is also positive to note that during the last two weeks I successfully navigated a few more social challenges:
I went out to lunch and a movie with a friend who is also trying to lose weight. We shared weight loss ideas and ways to stay motivated. We enjoyed a healthy lunch at YouYou Japanese restaurant - teriyaki salmon bento boxes which came with lots of veggies and also white rice and two fried chicken bites. I took one bite of the rice for a shot of carbohydrate to help keep my blood sugar level sustained and boxed up the rest of the rice along with the fried chicken bites to bring home for my husband. I am learning that I should get into the habit of asking more questions when I order. Maybe something healthier could have been substituted for the fried chicken bites and maybe they could have given me brown rice instead of white. If that were the case I could have eaten more of my meal. You just never know unless you ask!
After lunch we went to see a movie and because we smartly ate lunch before going to the theater we weren’t lead into temptation by the concession stand. Not even the delicious aroma of hot buttered popcorn could sway us! I did come prepared for when my sweet tooth hit by bringing Welch’s Fruit Snacks – only 90 calories, packed with Vitamin C and Fat Free! They are yummy!
I also went to “Girls Night Out” (a monthly gathering with a group of former coworkers whom we all have remained friends). We went to 900 Degrees which is a fabulous wood fired pizzeria. Oh the wondrous aromas and all the pizzas in front of me at our table! But, I reminded myself of my goals and that one day I can enjoy a couple slices of pizza with a salad, just not right now. Instead I ordered a Mediterranean salad, tomato basil soup, drank water with lemon and was satisfied with my meal. I even avoided the fresh baked bread with herbed olive oil and dessert when everybody shared a dessert pizza. WOW! I was so proud of myself for staying strong!
Then last weekend I went to Maine to visit my Dad and we went to the fair. Now that was a HUGE challenge! But if you stay strong and take the time to search for healthier options nothing is impossible, even eating right at a fair. I ate a large garden salad, and roast beef with veggies. I didn’t eat the mashed white potato smothered in gravy that came with it. For dessert I had a single scoop of fat free, sugar free vanilla ice cream. It was farm fresh and actually tasted quite good!
Last night my husband and I celebrated our four year wedding anniversary and went out to dinner at The Melting Pot, a fondue restaurant. I passed on the white potatoes, drank water with lemon, and we skipped dessert. I ate lots of veggies and steamed seafood (scallops, salmon, I even ate a couple of steamed shrimp! Normally I don’t like to eat shrimp, but for some reason it tasted good last night so I ate it!).
The common factor in all of these social challenges was that my focus was not on celebrating via food, but celebrating via the company I was with. The food was secondary to the celebrations rather than being the center of it. Enjoying the moments of laughter and joy and the time spent with the people I care about.
Now I’m off to do some exercise… :-)
Monday, September 29, 2008
Weighing In on Social Challenges
I am happy to report that I had another successful weigh-in! I am now down to 237.5 lbs for a total weight loss of 10.5 lbs and a current BMI of 45 (down 2 points since I started). This is a huge accomplishment for me and I'm feeling very proud of myself for the new habits I've established thus far. I am exercising regularly and starting to notice the benefits of a healthy lifestyle besides just seeing the unhealthy numbers decline. I feel a little lighter in my step and have noticed it's a little bit easier to climb the stairs. My clothes feel a little more comfortable, and my complexion glows nicely! Even my eyes seem to sparkle a little bit, as if these windows to my soul reveal the happiness and peace I'm finding in my journey. My husband is quite proud of me too and that makes me feel wonderful! He celebrated my success by surprising me with a gorgeous bouquet of autumn flowers; their beauty and vibrancy mirroring the fabulousness of my journey as I reclaim myself.
I'm also proud to proclaim that I have successfully navigated several social challenges over the past couple of weeks...
First social challenge: Dining out. We ate out at Applebees and I ordered off their special Weight Watchers menu. For a starter I had French onion soup; for the main course I had grilled tilapia and I asked for a double order of broccoli instead of rice; and for dessert I enjoyed a slice of chocolate raspberry cake. What a fabulous meal, and all of it guilt free! Applebee’s makes it easy to eat out and stay on your diet. I wish more restaurants would design their menu this way. I highly recommend eating at Applebee’s if you like to eat out and have a hard time picking through a menu for healthy choices!
Second social challenge: Traveling. I spent 4 days away from home to visit family. Now this may not seem like a big deal to some, but for a new dieter social challenges are similar to the challenges an alcoholic faces: it's easier to stay away from situations that tempt you from straying off your program than to face them. This may work for a little while, but eventually a dieter has to get out of the house and get on with life. Scary stuff!!! However, I planned ahead for my meals and snacks and packed healthy alternatives that allowed me to enjoy special times and still stick to the plan. For example, my in-laws have a great fire pit and roasting hotdogs over the fire is a tradition that I've come to look forward to whenever we visit. I brought Healthy Ones beef hotdogs and used light wheat bread for the roll - loaded with mustard and relish these healthier alternatives only have 105 calories each! I was able to enjoy hotdogs with everyone else and still lose weight.
Third social challenge: Buffet dining. We went to a casino and initially we were going to just grab a bite to eat at the bar. Unfortunately the limited bar menu only offered fried foods - nothing healthy, not even a simple salad! The buffet offered the best choices for a hot meal, and coincidently it was "Seafood Night" so that's where we decided to eat. It was hard to pass up some yummy favorites like potato salad, fried chicken and macaroni and cheese; but I was still very satisfied with a heaping plate of garden salad, broiled fish, garlic steamed mussels and roasted veggies. It was delicious! I think it was the first time I've ever walked away from a buffet and didn't feel gross afterward.
Fourth and hardest social challenge: Booze. I cannot have alcohol yet (oh how a low carb beer would have tasted good with those fire roasted hot dogs!). Not that I'm a big drinker, but I like to have a good time and sometimes alcohol is part of the celebration. My husband gave me tremendous support as he passed on drinking with everybody else so that I would not feel left out. I cannot say enough about how amazing this man I've married is! No one has ever sacrificed themselves for me like that. He doesn't treat this as my lifestyle problem and leave me to deal with it alone; it's our lifestyle and we are a team in everything we do. He has genuine concerns for my feelings and a vested interest in my success. I'll admit it was hard for both of us, and at one point we almost gave in and had one beer as we tried to convince ourselves that one beer wouldn't hurt. Maybe one beer wouldn't have hurt my weight loss, but in the end I decided to stay strong and not let myself down by straying from the plan even for one beer. Soon enough I'll be able to work it into my diet and when that day comes I'll feel rewarded for following the plan the way it should be followed.
Besides, that beer couldn't have tasted as good as it felt when I got on the scale a few days later to discover I was in the 230's. I haven't been there in almost 2 years, now that's fabulous!!!
I'm also proud to proclaim that I have successfully navigated several social challenges over the past couple of weeks...
First social challenge: Dining out. We ate out at Applebees and I ordered off their special Weight Watchers menu. For a starter I had French onion soup; for the main course I had grilled tilapia and I asked for a double order of broccoli instead of rice; and for dessert I enjoyed a slice of chocolate raspberry cake. What a fabulous meal, and all of it guilt free! Applebee’s makes it easy to eat out and stay on your diet. I wish more restaurants would design their menu this way. I highly recommend eating at Applebee’s if you like to eat out and have a hard time picking through a menu for healthy choices!
Second social challenge: Traveling. I spent 4 days away from home to visit family. Now this may not seem like a big deal to some, but for a new dieter social challenges are similar to the challenges an alcoholic faces: it's easier to stay away from situations that tempt you from straying off your program than to face them. This may work for a little while, but eventually a dieter has to get out of the house and get on with life. Scary stuff!!! However, I planned ahead for my meals and snacks and packed healthy alternatives that allowed me to enjoy special times and still stick to the plan. For example, my in-laws have a great fire pit and roasting hotdogs over the fire is a tradition that I've come to look forward to whenever we visit. I brought Healthy Ones beef hotdogs and used light wheat bread for the roll - loaded with mustard and relish these healthier alternatives only have 105 calories each! I was able to enjoy hotdogs with everyone else and still lose weight.
Third social challenge: Buffet dining. We went to a casino and initially we were going to just grab a bite to eat at the bar. Unfortunately the limited bar menu only offered fried foods - nothing healthy, not even a simple salad! The buffet offered the best choices for a hot meal, and coincidently it was "Seafood Night" so that's where we decided to eat. It was hard to pass up some yummy favorites like potato salad, fried chicken and macaroni and cheese; but I was still very satisfied with a heaping plate of garden salad, broiled fish, garlic steamed mussels and roasted veggies. It was delicious! I think it was the first time I've ever walked away from a buffet and didn't feel gross afterward.
Fourth and hardest social challenge: Booze. I cannot have alcohol yet (oh how a low carb beer would have tasted good with those fire roasted hot dogs!). Not that I'm a big drinker, but I like to have a good time and sometimes alcohol is part of the celebration. My husband gave me tremendous support as he passed on drinking with everybody else so that I would not feel left out. I cannot say enough about how amazing this man I've married is! No one has ever sacrificed themselves for me like that. He doesn't treat this as my lifestyle problem and leave me to deal with it alone; it's our lifestyle and we are a team in everything we do. He has genuine concerns for my feelings and a vested interest in my success. I'll admit it was hard for both of us, and at one point we almost gave in and had one beer as we tried to convince ourselves that one beer wouldn't hurt. Maybe one beer wouldn't have hurt my weight loss, but in the end I decided to stay strong and not let myself down by straying from the plan even for one beer. Soon enough I'll be able to work it into my diet and when that day comes I'll feel rewarded for following the plan the way it should be followed.
Besides, that beer couldn't have tasted as good as it felt when I got on the scale a few days later to discover I was in the 230's. I haven't been there in almost 2 years, now that's fabulous!!!
Thursday, September 11, 2008
Starting Phase II...
I did it! I have successfully completed Phase I of The Fat Smash Diet and 9 days of detox. This was the most difficult phase to complete according to the book, so I feel good that I was successful with it on the first try - it was determination that pulled me through!
After about six days I started feeling better overall and no longer missed caffeine. I haven't had any uncontrollable cravings and the only adverse side effect is that my blood glucose numbers have been running a little low (for those that are not aware I am an insulin dependant Type 1 diabetic). There have been a few occasions that the numbers were under 80 and things got a little scary. Healthy range is between 80 and 140 with my target being 120. I'm learning that as a healthy diabetic I cannot go ANYWHERE without being prepared; supplies, glucose tablets, and testing meter. I got a little lazy in the past about carrying my supplies because it's been so long since I've experienced low blood glucose levels.
The diabetes has played it's role in my weight over the years, both because a side effect of taking insulin is weight gain and also because I feared low blood glucose levels so much that I chose to eat more high carb/high sugar foods than my body needed to keep my levels a little higher and avoid having lows. I have come to realize the foolishness of that behavior. I have an arsenal of tools and technology to help me maintain healthy blood glucose levels and I just need to learn how to balance everything out. So it seems I'm not only changing my relationship with food but also how I manage my diabetes.
Despite living with a disease that seems to work against me at times in my battle to lose weight I know it can be done. It may take longer and be harder for me than it is for the average person, but my success will show that I am double- determined and twice as strong. Let me be a role model for overweight diabetics everywhere!
PHASE II: FOUNDATION
Now I am starting Phase II of The Fat Smash Diet plan. This Phase will last for three weeks and it focuses on building the foundation for a healthy lifestyle. As in the previous phase, there is no limit to the amount of fruits and vegetables I can consume (with the exception of avocados and white potatoes). However, the purpose of this phase is to reintroduce many of the foods that were not allowed during detox: lean meats, seafood, cheese, cereals, and coffee!
Funny thing about coffee, now that I am allowed one 10 ounce cup of caffeinated coffee per day I don't feel as though I need it anymore. Not to say I won't ever go back to regular coffee, but at least for right now I feel good without caffeine in my system and I've come to far to jump back into it now. I bought decaf coffee at the store and have been enjoying that instead. It's hard to believe I'm off caffeine dependency!!!
At this point in my diet it's important for me to remember as I reintroduce some of my favorite foods that this is about SMASHING the bad habits of the past and building good habits for the future. Now is not the time to undo all of the progress I've made in Phase I.
I must continue to be physically active, stay away from fried foods, and maintain a regular eating schedule of 4-5 meals per day and portion control. There's no need to overeat when you know you'll be re-energizing yourself in no more than a couple of hours!
CURRENT STATUS
Okay, I know you're wondering about the results from Phase I... so here it is!
Fitness test at the beginning of Phase I:
It took 27 minutes for me to walk one mile; I could do 5 push-ups before having to stop; 18 sit-ups in one minute; 20 squats before having to stop; and sitting on the floor with legs out straight I could stretch 19 inches towards my feet.
Weight and Body Mass Index (measurement of the percentage of fat on your body; referred to as BMI) at the beginning of Phase I:
248 lbs / 47 BMI
Weight and BMI at the beginning of Phase II:
242 lbs / 46 BMI
I've lost six pounds and reduced my Body Mass Index by one point!!! I'm off to a great start and my motivation level is high right now. My weight loss goal for next weigh-in is three pounds. I will be weighing myself once every two weeks from here on. I will repeat my fitness test in Phase III.
After about six days I started feeling better overall and no longer missed caffeine. I haven't had any uncontrollable cravings and the only adverse side effect is that my blood glucose numbers have been running a little low (for those that are not aware I am an insulin dependant Type 1 diabetic). There have been a few occasions that the numbers were under 80 and things got a little scary. Healthy range is between 80 and 140 with my target being 120. I'm learning that as a healthy diabetic I cannot go ANYWHERE without being prepared; supplies, glucose tablets, and testing meter. I got a little lazy in the past about carrying my supplies because it's been so long since I've experienced low blood glucose levels.
The diabetes has played it's role in my weight over the years, both because a side effect of taking insulin is weight gain and also because I feared low blood glucose levels so much that I chose to eat more high carb/high sugar foods than my body needed to keep my levels a little higher and avoid having lows. I have come to realize the foolishness of that behavior. I have an arsenal of tools and technology to help me maintain healthy blood glucose levels and I just need to learn how to balance everything out. So it seems I'm not only changing my relationship with food but also how I manage my diabetes.
Despite living with a disease that seems to work against me at times in my battle to lose weight I know it can be done. It may take longer and be harder for me than it is for the average person, but my success will show that I am double- determined and twice as strong. Let me be a role model for overweight diabetics everywhere!
PHASE II: FOUNDATION
Now I am starting Phase II of The Fat Smash Diet plan. This Phase will last for three weeks and it focuses on building the foundation for a healthy lifestyle. As in the previous phase, there is no limit to the amount of fruits and vegetables I can consume (with the exception of avocados and white potatoes). However, the purpose of this phase is to reintroduce many of the foods that were not allowed during detox: lean meats, seafood, cheese, cereals, and coffee!
Funny thing about coffee, now that I am allowed one 10 ounce cup of caffeinated coffee per day I don't feel as though I need it anymore. Not to say I won't ever go back to regular coffee, but at least for right now I feel good without caffeine in my system and I've come to far to jump back into it now. I bought decaf coffee at the store and have been enjoying that instead. It's hard to believe I'm off caffeine dependency!!!
At this point in my diet it's important for me to remember as I reintroduce some of my favorite foods that this is about SMASHING the bad habits of the past and building good habits for the future. Now is not the time to undo all of the progress I've made in Phase I.
I must continue to be physically active, stay away from fried foods, and maintain a regular eating schedule of 4-5 meals per day and portion control. There's no need to overeat when you know you'll be re-energizing yourself in no more than a couple of hours!
CURRENT STATUS
Okay, I know you're wondering about the results from Phase I... so here it is!
Fitness test at the beginning of Phase I:
It took 27 minutes for me to walk one mile; I could do 5 push-ups before having to stop; 18 sit-ups in one minute; 20 squats before having to stop; and sitting on the floor with legs out straight I could stretch 19 inches towards my feet.
Weight and Body Mass Index (measurement of the percentage of fat on your body; referred to as BMI) at the beginning of Phase I:
248 lbs / 47 BMI
Weight and BMI at the beginning of Phase II:
242 lbs / 46 BMI
I've lost six pounds and reduced my Body Mass Index by one point!!! I'm off to a great start and my motivation level is high right now. My weight loss goal for next weigh-in is three pounds. I will be weighing myself once every two weeks from here on. I will repeat my fitness test in Phase III.
Wednesday, September 3, 2008
The journey begins...
Welcome to my very first blog! This will serve as a chronicle of my weight loss as well as a communication tool to keep my family and friends informed of my progress. Why make my personal journey public you ask? The reason is because I want to succeed and you all have a part in my success. I need your encouragement and support, you're my cheerleaders!!!
I've been at my goal weight before so I know how fabulous it looks and feels to be there. I want to live a healthier lifestyle and there are so many reasons why I'm ready. I'm sick and tired of feeling sick and tired! I have very little energy these days, and those who know me well know that I am an active person. I love to get out of the house and explore! Hiking, biking, fishing, sports, parties, concerts, travel, you name it! I've reached an unhealthy weight that has slowed me down and I'm frustrated by that. I'm trapped in my own body and it's time to stop being a prisoner to this weight! I want to regain my health and live a long, active life. I want to get back to fabulous!!!
THE PLAN
I've been doing a lot of research over the past month and decided to follow The Fat Smash Diet by Ian K. Smith, M.D. (aka Dr. Ian) as seen on the popular reality TV series Celebrity Fit Club. I will be using excerpts from the book on occasion throughout my blog to better explain the phases and principles of the plan. I'm a big fan of the show and I've seen the celebrities succeed (and fail) on the plan, so I think I know what to expect from it. It's not a fad or crash diet - it's a sensible program designed to teach healthy lifestyle habits. I won't lose the weight quickly, but I will lose the weight and more importantly I'll be establishing healthy habits that will become part of my permanent lifestyle. The Fat Smash Diet is designed to be a forgiving program that is as much about helping people make the necessary lifestyle changes to lead a healthier, happier, and longer life as it is about getting rid of extra weight.
The program consists of four phases: Detox, Foundation, Construction, and finally The Temple.
PHASE I: DETOX
Yesterday I started the first phase: Detox. The name "detox" pretty much says it all. For 9 days I'll be eating mostly fruits and vegetables to clean my body and mind of impurities naturally without fasting or putting any toxins into my system. This phase is about purifying my body and blood and feeding it the nutrients, vitamins and minerals it so badly needs. This also means no caffeine during this phase. OMG this is the worst part of this phase!!! I felt so tired and groggy yesterday without my beloved coffee that I didn't even have the energy to get online and start my blog on the first day. I truly am dependant on coffee to get my motor running in the morning. Without it I never felt like I really woke up, not to mention the killer headache I had all day. I also discovered that I didn't have all the foods I would need to successfully get through the day, so I had to go to the grocery store to stock up on produce. Now I hate going to the grocery store even on a good day, so the fact that I didn't kill someone for being in my way was a miracle for sure. Thankfully my husband was willing to go with me and that helped keep me in check and get out of there in a timely fashion. For exercise I rode my mountain bike in the neighborhood for half an hour.
Today I felt much better than yesterday, though still not as good as a cup o' Joe would make me feel. I still have sort of a dull headache, but my energy level was better today. I'm finding it difficult to eat 4-5 meals per day. I'm used to eating 2-3 times a day, but it's actually better to eat every 2 hours to keep your metabolism going (3 meals and 2 in-between snacks). I'll have to set up reminders to eat more often! Sounds like an oxymoron when you're trying to lose weight, doesn't it?
Now I'm off to the high school track to do a fitness test. I'll post my stats next time I log on...
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