I've had a very off week this week! I had trouble balancing my life and activity! This past weekend I spent most of my time moving a friend and then ate some fast food on both Sunday and Tuesday. I didn't over indulge but fast food is loaded with fat and salt! Since then I have felt very sluggish this week and didn't feel well for about 2 days after. My body didn't like what I ate so much.
I haven't been able to walk as much as I typically do because I didn't go to work on Monday or Tuesday (I normally walk to and from work) and it's rained a lot this week (not so fun to walk in). I also had to miss water aerobics one day this week. Life has been working against me this week! I weighed in this morning and gained 1/2 a pound since last Friday. I've noticed that my feet have been swelling a lot more lately and they were still a little swollen this morning from yesterday. So I am assuming that the slight gain is from retained water.
Well Today is a NEW DAY! I get to start all over! I plan to follow the WW plan more closely than I did last week. I am going to try not to eat out. I'm going to walk as much as I normally do, and go to water aerobics all 3 days this week.
My new challenge this week is that my sister is flying in from Texas tomorrow to stay for the summer. I need to challenge myself to keep exercising as much as I need to even though she is here. I also need to keep eating the same even though I am cooking for 1 more person. She is also overweight and I hope will jump right on the band wagon with us and want to eat healthy and exercise but I can't force her to or expect her to. I hope my lifestyle will encourage her. Well, I will let you know what happens in my next post. Wish me luck this week! :)
Friday, June 18, 2010
Monday, June 14, 2010
Food Choices...Smart Choices
I have been on the go all weekend! Ugh! It's hard to eat well when you are doing soo much! Saturday I had to eat lunch in-between errands. When you need to eat fast food because you are not home to make something Subway is always a healthy option. So we got a footlong sub to split and a bag of chips to share. For dinner I was able to cook. I make a yummy pizza with pre-made whole wheat crust and turkey sausage and turkey pepperoni and WW shredded mozzerella cheese. It was very tasty.
Yesterday I had chicken salad I made with light miracle whip on a whole wheat wrap for lunch. Last night I went to concert in Canandagua and they don't allow you to bring in any food or drink. So we had to eat there. I chose a BBQ chicken sandwich (instead of Pulled Pork). Then later I had a plain soft pretzel (no salt) and then allowed myself to have a small ice cream. I stayed within my points for the day. :)
Also, at the concert I was soo proud of myself! At CMAC there are a lot hills and a lot of walking. I was able to walk up and down those hills without getting winded! YAY! I really am getting in great shape! Also, I was soo busy I didn't have time to just work out but I did dance all night at the concert...Great Exercise!
Making smart choices are a key to doing well on your weight loss journey! Gotta get going again. Still so much to do... having Turkey burgers on the grill tonight! :)
Yesterday I had chicken salad I made with light miracle whip on a whole wheat wrap for lunch. Last night I went to concert in Canandagua and they don't allow you to bring in any food or drink. So we had to eat there. I chose a BBQ chicken sandwich (instead of Pulled Pork). Then later I had a plain soft pretzel (no salt) and then allowed myself to have a small ice cream. I stayed within my points for the day. :)
Also, at the concert I was soo proud of myself! At CMAC there are a lot hills and a lot of walking. I was able to walk up and down those hills without getting winded! YAY! I really am getting in great shape! Also, I was soo busy I didn't have time to just work out but I did dance all night at the concert...Great Exercise!
Making smart choices are a key to doing well on your weight loss journey! Gotta get going again. Still so much to do... having Turkey burgers on the grill tonight! :)
Friday, June 11, 2010
Nutrition 101
I am an Undergraduate student at Syracuse University and I am taking 2 classes this summer. An Online Social Media class, which of course we can thank for this blog, :) and also Nutrition during the 1st Summer Session. Nutrition will count as 1 of my Humanities credits for my degree in Information Systems Management. So, anyway...I am taking Nutrition not only for this credit but also because I am interested in becoming healthier and understanding what I need to do to achieve my goal of being healthier.
Last night in class we learned about Weight Management and Obesity. I am actually also going to take a class in the Fall on this same topic and look forward to expanding more on the topic because class was very interesting last night. I learned so much during the 2 1/2 hours of class. She talked about so much I couldn't write fast enough but got some great take away points!
She explained how when someone wants to lose weight, its best not to make too drastic of changes. It's best to make slow gradual changes for the best success. Changes like, instead of eating out everyday during your lunch, eat out maybe only once a week? Or changing the size of your plate, so when you serve yourself dinner your plate will look more full even though it might be a smaller portion. It's like tricking your brain. She also told us about a topic called mindless eating which was soo interesting. She said that in a survey they asked someone in France when they would stop eating during a meal and they answered...when they were full or when the food no longer tasted good. They asked the same question of someone in Chicago and they answered...when the people I am eating with are done eating or when my plate it empty! Interesting isn't it?!
She also explained the best (healthiest) way to lose weight is slowly. No more than 2 lbs a week. You should reduce your calories intake by about 250 calories per day and then along with that increase you physical activity by just as much. She suggested that for weight management you should do about 30 to 60 minutes of exercise a day. But if you are trying to lose weight you should do about 90 minutes of exercise a day. She also said that it is beneficial for weight loss if you spread out your protein intake. Most people, me included, tend to eat minimal portions of proteins at breakfast and lunch and then a large portion at dinner. That is going to be my small goal this week, the try to eat more protein through out the day! :)
We also were given the formula to figure out our body mass index (BMI). Boy was that scary. I knew I was way above a healthy weight recommendation but it is always scary to see it in plan black and white. I am going to try not to dwell on the fact that I am morbidly obese...because I did already know that. I need to remember it's not news to me. I am working towards becoming healthier and I am doing it at a good pace and a healthy way.
My celebration for today is that I lost 4 lbs this week! I weighed in this morning. I lost a little more because I exercised more this week and reduced my points I ate per day by 1. I believe at my weight that I am still losing a healthy amount of weight since I am twice the size of a normal person right now. :) I should ask my professor in my Nutrition class just to make sure. I'll try to remember to let you know what she says. Until next time...
Last night in class we learned about Weight Management and Obesity. I am actually also going to take a class in the Fall on this same topic and look forward to expanding more on the topic because class was very interesting last night. I learned so much during the 2 1/2 hours of class. She talked about so much I couldn't write fast enough but got some great take away points!
She explained how when someone wants to lose weight, its best not to make too drastic of changes. It's best to make slow gradual changes for the best success. Changes like, instead of eating out everyday during your lunch, eat out maybe only once a week? Or changing the size of your plate, so when you serve yourself dinner your plate will look more full even though it might be a smaller portion. It's like tricking your brain. She also told us about a topic called mindless eating which was soo interesting. She said that in a survey they asked someone in France when they would stop eating during a meal and they answered...when they were full or when the food no longer tasted good. They asked the same question of someone in Chicago and they answered...when the people I am eating with are done eating or when my plate it empty! Interesting isn't it?!
She also explained the best (healthiest) way to lose weight is slowly. No more than 2 lbs a week. You should reduce your calories intake by about 250 calories per day and then along with that increase you physical activity by just as much. She suggested that for weight management you should do about 30 to 60 minutes of exercise a day. But if you are trying to lose weight you should do about 90 minutes of exercise a day. She also said that it is beneficial for weight loss if you spread out your protein intake. Most people, me included, tend to eat minimal portions of proteins at breakfast and lunch and then a large portion at dinner. That is going to be my small goal this week, the try to eat more protein through out the day! :)
We also were given the formula to figure out our body mass index (BMI). Boy was that scary. I knew I was way above a healthy weight recommendation but it is always scary to see it in plan black and white. I am going to try not to dwell on the fact that I am morbidly obese...because I did already know that. I need to remember it's not news to me. I am working towards becoming healthier and I am doing it at a good pace and a healthy way.
My celebration for today is that I lost 4 lbs this week! I weighed in this morning. I lost a little more because I exercised more this week and reduced my points I ate per day by 1. I believe at my weight that I am still losing a healthy amount of weight since I am twice the size of a normal person right now. :) I should ask my professor in my Nutrition class just to make sure. I'll try to remember to let you know what she says. Until next time...
Tuesday, June 8, 2010
If you fall off your horse, get right back on...
I am originally from Texas and a saying that was always said was "If you fall off your horse, get right back on!". This saying could pertain to several different things in life. When someone is dieting, you will not always eat perfectly everyday of your life! But because you have a little fall to temptation, it doesn't mean you can't get right back on track.
Last night we decided to eat out at Red Lobster for dinner. I did pretty well for dinner. I had steamed snow crab legs, a lobster tail, a baked potato with only a little sour cream, salad with my ranch dressing on the side. They had a special dinner platter that included Fried Shrimp (which is my absolute fav!) and shrimp scampi. So I asked to exchange my shrimp scampi for extra fried shrimp. I felt like that was a better choice than the shrimp swimming in butter. I also allowed myself to have one of their yummy cheddar biscuits (at 4 points a piece). So with that dinner alone I had already went over my points for the day. Then after dinner on the way home I wanted something sweet and I've been an ice cream-a-holic lately. So we stopped at an ice cream stand. The only sizes they had were large and humongous...I got the smallest size they had. So, I ended up using about 15 extra points yesterday after it was all said and done. Which is ok and that is why I am given the extra points. They are there for special occasions like last night.
So, this morning I decided to walk to work again. On days when I have class in the evening I usually drive my car so that I don't have to walk home late. But I've been getting out of class before it gets dark so I decided to walk that extra 3 miles (1 1/2 miles each way) today to help make up for the extra eating last night and will do the same on Thursday too! In this case I am looking at it as I got my reward before I worked for it. :) I'll earn it by the end of the week.
I have such great support around me! Everyone I work with is also trying to eat healthier for the most part and really encourage me and tell me how great I am looking. That helps me stay positive in my journey and helps me recognize what a change I am making in my life! I realized the other day that I really think I can do this this time and go all the way. I've lost as much as 75 lbs in the past but gained it all back plus some. This time, I am in a wonderful supportive relationship where we want the same things and encourage each other. We push each other to exercise and make good choices. I am also surrounded by wonderful supportive friends and coworkers, good influences. I really can do this this time and make this change permanent!
If you are going through the same weight loss journey I really would suggest the same for you. Surround yourself with support and get your spouse in on it too. Everyone could be healthier. Even if they are skinny and don't need to lose weight, they could still get more fit and eat healthier! A healthy lifestyle will help them to live a longer, healthier life. Good luck in your journey! Until next time! :)
Last night we decided to eat out at Red Lobster for dinner. I did pretty well for dinner. I had steamed snow crab legs, a lobster tail, a baked potato with only a little sour cream, salad with my ranch dressing on the side. They had a special dinner platter that included Fried Shrimp (which is my absolute fav!) and shrimp scampi. So I asked to exchange my shrimp scampi for extra fried shrimp. I felt like that was a better choice than the shrimp swimming in butter. I also allowed myself to have one of their yummy cheddar biscuits (at 4 points a piece). So with that dinner alone I had already went over my points for the day. Then after dinner on the way home I wanted something sweet and I've been an ice cream-a-holic lately. So we stopped at an ice cream stand. The only sizes they had were large and humongous...I got the smallest size they had. So, I ended up using about 15 extra points yesterday after it was all said and done. Which is ok and that is why I am given the extra points. They are there for special occasions like last night.
So, this morning I decided to walk to work again. On days when I have class in the evening I usually drive my car so that I don't have to walk home late. But I've been getting out of class before it gets dark so I decided to walk that extra 3 miles (1 1/2 miles each way) today to help make up for the extra eating last night and will do the same on Thursday too! In this case I am looking at it as I got my reward before I worked for it. :) I'll earn it by the end of the week.
I have such great support around me! Everyone I work with is also trying to eat healthier for the most part and really encourage me and tell me how great I am looking. That helps me stay positive in my journey and helps me recognize what a change I am making in my life! I realized the other day that I really think I can do this this time and go all the way. I've lost as much as 75 lbs in the past but gained it all back plus some. This time, I am in a wonderful supportive relationship where we want the same things and encourage each other. We push each other to exercise and make good choices. I am also surrounded by wonderful supportive friends and coworkers, good influences. I really can do this this time and make this change permanent!
If you are going through the same weight loss journey I really would suggest the same for you. Surround yourself with support and get your spouse in on it too. Everyone could be healthier. Even if they are skinny and don't need to lose weight, they could still get more fit and eat healthier! A healthy lifestyle will help them to live a longer, healthier life. Good luck in your journey! Until next time! :)
Sunday, June 6, 2010
Trying new things
I like to keep things interesting by trying new foods and new recipes. Food can get boring if you always eat the same things and don't switch it up every once in a while. Yesterday I tried two new things!
I made turkey burgers for dinner last night. I've had turkey burgers quite a few times since I started WW. I can actually say that I like Turkey burgers better than hamburgers now! Something that I learned in my Nutrition class is that Turkey burgers from a restaurant are a little healthier than a hamburger but not by much because they don't use the leanest turkey. Just something to think about if you find yourself eating out. I try to stick to Salads when I eat out.
So when I had my turkey burgers last night, I usually eat them on the WW rolls but the grocery store was out so we tried Whole Wheat Sandwich Thins. The where very tasty! I would definitely suggest trying them. Also, I couldn't decide what to eat with my turkey burger. I looked on weightwatchers.com and found a recipe for Spicy Potato Sticks (aka baked seasoned french fries). They were very good. I would suggest trying them!
For lunch yesterday I had Subway.I usually order whole wheat bread which is a very good choice but I decided I wanted to try something different yesterday so I tried the flat bread. I liked it and now have 2 options when I go to Subway. I do wish they still had wraps too.
I went to a drive in movie last night and brought my own snacks. Instead of getting the high calorie, high fat snacks from the snack bar there I brought light microwave popcorn and a drink. The difference in calories between light microwave popcorn and movie theater popcorn is amazing. Once you start eating healthier and eating less fat and oil you can start to taste the difference and the oil will kinda start grossing you out. Not to mention how your body will react to the high fat foods when you haven't eaten them in a while.
On a side note, its soo exciting when you put on clothes that you haven't worn in a while that have been tight since you bought them and they fit you well and are almost a little big. :) My little triumph for the weekend!
I hope I can get some exercise in today but it is raining out. Maybe I will turn on my Wii and dance for a while. A great aerobic workout!!
I made turkey burgers for dinner last night. I've had turkey burgers quite a few times since I started WW. I can actually say that I like Turkey burgers better than hamburgers now! Something that I learned in my Nutrition class is that Turkey burgers from a restaurant are a little healthier than a hamburger but not by much because they don't use the leanest turkey. Just something to think about if you find yourself eating out. I try to stick to Salads when I eat out.
So when I had my turkey burgers last night, I usually eat them on the WW rolls but the grocery store was out so we tried Whole Wheat Sandwich Thins. The where very tasty! I would definitely suggest trying them. Also, I couldn't decide what to eat with my turkey burger. I looked on weightwatchers.com and found a recipe for Spicy Potato Sticks (aka baked seasoned french fries). They were very good. I would suggest trying them!
For lunch yesterday I had Subway.I usually order whole wheat bread which is a very good choice but I decided I wanted to try something different yesterday so I tried the flat bread. I liked it and now have 2 options when I go to Subway. I do wish they still had wraps too.
I went to a drive in movie last night and brought my own snacks. Instead of getting the high calorie, high fat snacks from the snack bar there I brought light microwave popcorn and a drink. The difference in calories between light microwave popcorn and movie theater popcorn is amazing. Once you start eating healthier and eating less fat and oil you can start to taste the difference and the oil will kinda start grossing you out. Not to mention how your body will react to the high fat foods when you haven't eaten them in a while.
On a side note, its soo exciting when you put on clothes that you haven't worn in a while that have been tight since you bought them and they fit you well and are almost a little big. :) My little triumph for the weekend!
I hope I can get some exercise in today but it is raining out. Maybe I will turn on my Wii and dance for a while. A great aerobic workout!!
Friday, June 4, 2010
Weigh in Day!
I weighed myself this morning as planned and I was worrying about last Sunday in NYC for nothing! I lost 3 lbs this week! That's 2 good sized weight loss's in a row! I lost 2 1/2 lbs last week! My total weight loss to date is now 34 lbs!
I think all of my exercise is paying off! Of course eating healthier is essential but getting moving is also very beneficial. I feel like I am in better shape. Each week I start to feel like I move easier and don't get winded as quickly. As you can imagine carrying around so much weigh makes it hard to breathe.
This morning I walked to work as I promised myself and usually it takes me about 35 minutes to walk that distance. Plus, I usually move slower in the morning just because I don't have a lot of energy and I am not quite awake yet. But this morning I walked that distance in only 30 minutes. I sometimes am hard on myself because I walk slower than other people. But I have to remember I weigh a whole lot more than they do. I will work up to their speed but it comes with time. As my water aerobics instructor always tells us..."If you can't do something just keep moving, that's all that matters!" Plus, if you think about it...because I weigh more, I am burning more calories with every step I take. Just gotta keep pushing myself!
I like to reward myself when I accomplish something! And of course my favorite thing in the world is food. (That's how I got this way!) So, I plan on eating Chinese take out tonight and then going to a movie with a friend. When I order Chinese takeout, I order from the Diet menu where the entrees are steamed and the sauce is served on the side. My favorite is Chicken with vegetables. I also order brown rice with my meal instead of white or fried rice. Brown rice has more fiber and will fill you up more. Also, soup is a good precursor to the meal because it is lower in points and will help to fill you up a little before you eat the main entree. They give you soo much food when you order, so I first will measure out how much I should eat and put away the leftovers before I even start eating. Portion size and knowing how much you're eating is very important! I don't pour my sauce on the entree I just dip my fork in the sauce with each bite. That way I still get the flavor but without the excess points. Egg rolls are my favorite part of the meal, so I do allow myself to have one (so I don't feel deprived). Egg rolls are high in points because they are fried. I just plan for the points through out the day. It's all about planning! It's too easy to make mistakes or eat too much if you don't plan. Now when I go to the movie later, I will have already eaten (so I won't feel hungry) and will only get something to drink for during the movie. Although, I love popcorn and will sometimes just get a small plain popcorn (no butter)...just enough to get the taste. Just remember to plan for the points! :)
I think all of my exercise is paying off! Of course eating healthier is essential but getting moving is also very beneficial. I feel like I am in better shape. Each week I start to feel like I move easier and don't get winded as quickly. As you can imagine carrying around so much weigh makes it hard to breathe.
This morning I walked to work as I promised myself and usually it takes me about 35 minutes to walk that distance. Plus, I usually move slower in the morning just because I don't have a lot of energy and I am not quite awake yet. But this morning I walked that distance in only 30 minutes. I sometimes am hard on myself because I walk slower than other people. But I have to remember I weigh a whole lot more than they do. I will work up to their speed but it comes with time. As my water aerobics instructor always tells us..."If you can't do something just keep moving, that's all that matters!" Plus, if you think about it...because I weigh more, I am burning more calories with every step I take. Just gotta keep pushing myself!
I like to reward myself when I accomplish something! And of course my favorite thing in the world is food. (That's how I got this way!) So, I plan on eating Chinese take out tonight and then going to a movie with a friend. When I order Chinese takeout, I order from the Diet menu where the entrees are steamed and the sauce is served on the side. My favorite is Chicken with vegetables. I also order brown rice with my meal instead of white or fried rice. Brown rice has more fiber and will fill you up more. Also, soup is a good precursor to the meal because it is lower in points and will help to fill you up a little before you eat the main entree. They give you soo much food when you order, so I first will measure out how much I should eat and put away the leftovers before I even start eating. Portion size and knowing how much you're eating is very important! I don't pour my sauce on the entree I just dip my fork in the sauce with each bite. That way I still get the flavor but without the excess points. Egg rolls are my favorite part of the meal, so I do allow myself to have one (so I don't feel deprived). Egg rolls are high in points because they are fried. I just plan for the points through out the day. It's all about planning! It's too easy to make mistakes or eat too much if you don't plan. Now when I go to the movie later, I will have already eaten (so I won't feel hungry) and will only get something to drink for during the movie. Although, I love popcorn and will sometimes just get a small plain popcorn (no butter)...just enough to get the taste. Just remember to plan for the points! :)
Thursday, June 3, 2010
My last day before I weigh in for the week
On Weight Watchers I weigh in once a week. My weigh in date is Friday morning. I follow the program online and use the online tools on Weightwatchers.com. I don't go to meetings...I feel motivated enough by myself. I have a good support system at home that keeps me going. :)
The last day of my diet week went well. I spent my lunch hour today walking. I pushed myself to walk longer today than I have before. I also tried out a new organic locally grown food at dinner. I went to the Regional Market a few weekends ago and bought organically grown pasta. It was Spinach Garlic flavored and soo yummy! I made it with a WW recipe from my WW cookbook. Pan seared Garlic Chicken with broccoli and Spinach Pasta.
Everyday this week went off without a hitch diet wise except for Sunday. Sunday was a bit out of my norm because I traveled to NYC all day and ate out every meal. I made good choices for each meal but because I was eating at a restaurant my food wasn't cooked as healthy as I would have prepared them at home. On WW I get an additional 35 points for days like this. So I used my regular daily points plus my extra points. And started right back on my normal schedule when I got home.
So I weigh in tomorrow and start my week over. I hope Sunday didn't affect my progress too much?! If I only maintain my weight for another week I am okay with that. I will just start my new week and do that by walking to work. Looking forward to the morning!
The last day of my diet week went well. I spent my lunch hour today walking. I pushed myself to walk longer today than I have before. I also tried out a new organic locally grown food at dinner. I went to the Regional Market a few weekends ago and bought organically grown pasta. It was Spinach Garlic flavored and soo yummy! I made it with a WW recipe from my WW cookbook. Pan seared Garlic Chicken with broccoli and Spinach Pasta.
Everyday this week went off without a hitch diet wise except for Sunday. Sunday was a bit out of my norm because I traveled to NYC all day and ate out every meal. I made good choices for each meal but because I was eating at a restaurant my food wasn't cooked as healthy as I would have prepared them at home. On WW I get an additional 35 points for days like this. So I used my regular daily points plus my extra points. And started right back on my normal schedule when I got home.
So I weigh in tomorrow and start my week over. I hope Sunday didn't affect my progress too much?! If I only maintain my weight for another week I am okay with that. I will just start my new week and do that by walking to work. Looking forward to the morning!
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