Our Nuvita's Live Younger 12-week session ended a few weeks ago. Since then, I was asked to speak at a breakfast about my experience. Yes, I was nervous, but I DO believe in the system. One of the advantages is that if you keep at 90% or higher each week, you get 6 months of Heart Monitor and computer program free. If you are below 90%, it's $15 a month. Still not bad.
Another good point of the program was the last two weeks Zone adjustment. It came at a really good time for me as I was getting "bored" with the old stuff. I needed something to change because, once again, I'd hit a plateau at 28-29 pounds lost. Frustrating. Anyway, Nuvita gave us the option to go to 3 Zones to work in tandem with our interval training. My Zone are 18 minutes in Zone 1 (heart rate of 93 to 116), 84 minutes in Zone 2 (heart rate of 117 to 144) and 18 minutes in Zone 3 (heart rate of 145 to 169).
I LOVE it! I watch House on Monday nights and step/run in place/do twists during the show, and still using the balance board from the Wii, go FASTER during the commercials. BOY!! Lemme tell ya, sweat poring from my brow (and any other place on my body), gulping down the water when the show starts again. 10 minutes in Zone 3 the first night. YES! I've lost 3 more pounds since starting the Zone 3 monster challenge.
This past Saturday, I decided to take the dogs with me outside the gates of the complex, and walk along McDermott to Custer. We got a little more than 1/2 a mile before turning back. It was around 1 p.m. Sunday we went a couple of blocks further, around 3:00, and lots of traffic, but that was fine. Monday, we went around 6:30 and made it a couple blocks shy of Custer - almost a full mile before turning back. Max decided he was tired, and kept jumping to bite at the leash handle. Do you have any idea how hard it is to keep pace with a 40+ pounds anxious Schnauzer nipping at your heels, your butt, your hand? Ginger was a trooper - scaring me when it appeared she was quite content to try to race traffic to the other side of the 3-lanes each way street. lol Gotta love 'em. :) Anyway, 25 minutes to walk almost 2 miles. I'm pleased.
Last night it was raining, hard. Even the dogs didn't want to go out. Well, they did, we leashed up, jacketed up, opened the door, walked under the carports to the grass, got their little faces wet and came back inside. Thank God for the puppy pad invention. : Soooo, watching an NCIS rerun from last year, I use the balance board, stepping, and bouncing, and when all is said and done, I had 21 minutes in Zone 3. YES! Didn't feel like it. Only half of my Zone 2, and all of my Zone 1. SHould be able to get my Zone 2 met this evening. One more Wednesday of softball, then off until March. I know I don't need to work out 7 days a week, but I crave the sweat, the burn, the energy, and the knowledge that I'm doing my body good; so I'll most likely get at least 5 days in each week.
Once my cardio is met, I believe I'll go back to the Wii, and play tennis, batting practice, and some of the Yoga moves to stretch and strengthen my muscles.
Life is good!
Wednesday, November 3, 2010
Wednesday, July 28, 2010
OMG... Stairs!!
Holy crap!! Yes, it's that bad. :P Nuvita Wellness started Monday (intro week is over). I think "I will start going down the stairs from our 16th floor to the first floor daily. Maybe work up to going UP the stairs." Sounds like a good idea, right? It IS a good idea. Unless.....
I almost fly down the stairs, arms pumping, slowing around the corners, doing well. I get to the first floor thinking "this was pretty easy". I head up the elevator to the 16th floor and think "yes! I can do this again!" heh heh I start down, albeit not quite as fast and energetically as the first run, but at a good pace. I get down to the 7th floor and think "oooh, maybe this was a mistake. Maybe I should have done a couple days at just one set." BUT, being a bit on the stubborn side, I refuse to take the elevator down to 1 (our elevators go 1-8 and 9-16). So, much slower, I make it down to the first floor. My legs are just a tiny bit wobbly, but I figure if I keep walking it'll work out the kinks that I know are going to happen. I get to our receptionist desk and tell Jeanie about it. We laugh together. I wobble back to my desk. I get up frequently because I'm being smart and drinking water when I want to reach for something to stuff in my face.
End of the work day. Do I take the stairs to the 2nd level in the parking garage? Heck yeah! I'm not a wimp! Ok, so maybe I should have been a little bit of a wuss, but working the muscles will make them not as sore later, right? I get home, and remember I live above my apartment garage on the 2nd floor.... with 2 very-happy-Mommy's-home!! dogs. Ok, it's a bit rough going up the stairs. I change, then it's time to go back down the 16 steps to take the dogs out. *GASP* Already???? What happened to the 2nd day pain plan?? Ok, ok. Hands on the walls for support. I can do this. I HAVE to do this. TWICE! In between, silly me, I work out on the Wii - 50 minutes worth. But it's all for health, right?
Yay! Bedtime.
Not yay, wake up time. Roll over, feet on the floor, stand up. I said STAND UP! ok, maybe not quite that bad. We can walk, it's good. Oh NOOO, stairs. Dogs. Responsibility. *sighs* We are Woman, hear me roar!!! meow. Ok, so it's a 1-day pain rule. No more wobbling, we've raised to Hobbling. NOT pretty, but at least it's inside, and walking is ...well, it's do-able. Shower, dress, drive to work.
Park in normal spot, walk across to the elevator/stairs. "Come ON, Deb! It's only one flight!" Thankfully there are no other people around. Elevator to my desk. Laugh with people about my stupidity. Weirdly enough, I WANT to do the stairs again. BUT, I opt to go to the parking garage and walk around for 15 minutes. Inclines, declines not so nice, straightaways are fine...mostly. Homeward bound. Stairs, three times, no choice, work out. Bed. Me and pain, best buddies.
Day 2 - today: Wake up, roll over, stand up, squeeking sounds emit from my throat. Dogs, must take out dogs. We go to the side of the building not the fence. They don't care, they get to sniff, do their stuff, back inside. Slightly easier going UPstairs than down. Who'da thought? Shower, dress, work. I want to curl up in the fetal position and sleep. Don't want to die, that would be giving in. ROFL. Why yes, I DO have to, want to, laugh about this.
Meanwhile, I keep wondering: moist heat or Advil? I opt for neither. why? I have no freaking clue. Masochistic much? Hmmm, maybe just a little.
To ADD, because that bit of masochism isn't enough, I bought one of those punching balls. You know the kind you had as a kid...you blow it up, you punch it with the attached rubber band? I asked our Nuvita coach about this. Could I use it as a modified Hip Abductor - put it between the thighs or knees and squeeze. She LOVED the idea. Same between forearms to be used like the Butterfly machine. Ahhhh, that's why my inner shoulders are a bit tender.
See, I keep thinking "If I USE these muscles, stretch them, they won't hurt as bad." Maybe, maybe not. LOL
Let's just pray that Day 2 is the worst in the way of P A I N. :)
I almost fly down the stairs, arms pumping, slowing around the corners, doing well. I get to the first floor thinking "this was pretty easy". I head up the elevator to the 16th floor and think "yes! I can do this again!" heh heh I start down, albeit not quite as fast and energetically as the first run, but at a good pace. I get down to the 7th floor and think "oooh, maybe this was a mistake. Maybe I should have done a couple days at just one set." BUT, being a bit on the stubborn side, I refuse to take the elevator down to 1 (our elevators go 1-8 and 9-16). So, much slower, I make it down to the first floor. My legs are just a tiny bit wobbly, but I figure if I keep walking it'll work out the kinks that I know are going to happen. I get to our receptionist desk and tell Jeanie about it. We laugh together. I wobble back to my desk. I get up frequently because I'm being smart and drinking water when I want to reach for something to stuff in my face.
End of the work day. Do I take the stairs to the 2nd level in the parking garage? Heck yeah! I'm not a wimp! Ok, so maybe I should have been a little bit of a wuss, but working the muscles will make them not as sore later, right? I get home, and remember I live above my apartment garage on the 2nd floor.... with 2 very-happy-Mommy's-home!! dogs. Ok, it's a bit rough going up the stairs. I change, then it's time to go back down the 16 steps to take the dogs out. *GASP* Already???? What happened to the 2nd day pain plan?? Ok, ok. Hands on the walls for support. I can do this. I HAVE to do this. TWICE! In between, silly me, I work out on the Wii - 50 minutes worth. But it's all for health, right?
Yay! Bedtime.
Not yay, wake up time. Roll over, feet on the floor, stand up. I said STAND UP! ok, maybe not quite that bad. We can walk, it's good. Oh NOOO, stairs. Dogs. Responsibility. *sighs* We are Woman, hear me roar!!! meow. Ok, so it's a 1-day pain rule. No more wobbling, we've raised to Hobbling. NOT pretty, but at least it's inside, and walking is ...well, it's do-able. Shower, dress, drive to work.
Park in normal spot, walk across to the elevator/stairs. "Come ON, Deb! It's only one flight!" Thankfully there are no other people around. Elevator to my desk. Laugh with people about my stupidity. Weirdly enough, I WANT to do the stairs again. BUT, I opt to go to the parking garage and walk around for 15 minutes. Inclines, declines not so nice, straightaways are fine...mostly. Homeward bound. Stairs, three times, no choice, work out. Bed. Me and pain, best buddies.
Day 2 - today: Wake up, roll over, stand up, squeeking sounds emit from my throat. Dogs, must take out dogs. We go to the side of the building not the fence. They don't care, they get to sniff, do their stuff, back inside. Slightly easier going UPstairs than down. Who'da thought? Shower, dress, work. I want to curl up in the fetal position and sleep. Don't want to die, that would be giving in. ROFL. Why yes, I DO have to, want to, laugh about this.
Meanwhile, I keep wondering: moist heat or Advil? I opt for neither. why? I have no freaking clue. Masochistic much? Hmmm, maybe just a little.
To ADD, because that bit of masochism isn't enough, I bought one of those punching balls. You know the kind you had as a kid...you blow it up, you punch it with the attached rubber band? I asked our Nuvita coach about this. Could I use it as a modified Hip Abductor - put it between the thighs or knees and squeeze. She LOVED the idea. Same between forearms to be used like the Butterfly machine. Ahhhh, that's why my inner shoulders are a bit tender.
See, I keep thinking "If I USE these muscles, stretch them, they won't hurt as bad." Maybe, maybe not. LOL
Let's just pray that Day 2 is the worst in the way of P A I N. :)
Thursday, July 22, 2010
Nuvita Wellness Challenge rant
We're on "Intro week" with the Nuvita Challenge. We've got our heart monitors, etc. I finally got it all worked out on the home computer to accept the transfer. I'm excited.
First night (Tuesday), I work out 67 minutes. Turns out only 5 minutes of that was in my "zone". The Zone that Nuvita set up for me. Ok, I think, I'll try harder on Wednesday (before going to Sean's softball game at 8:00). I work out 68 minutes; sweating like crazy, jazzed with energy, excited, muscles tight, oh yeah!! Do the transfer, and 9...yes NINE.. minutes in the "Zone". So this morning I email our coach, asking to have my rate lowered by 10 points, give me something to work toward. I get an email back from her "why do you want to lower it? Is it too hard?" I can hear her fit, skinny voice chiding me. Hmmmm. Help me out here, please. Aren't they supposed to be working WITH us? Apparently, the Assessment done last month is how they came to the range they set for us. Ok. But please, give me something easy to reach first, then I'll set higher goals.
07/28/10 NOTE: I explained in a later email to Michelle (our coach) that I'm on Blood Pressure meds, etc., and she agreed to lower my Heart Rate Zone, with the option to raise it later.
I'm not a whiny baby. I swear I'm not. I mean, truly, I've worked hard to lose this 25 pounds. I want to lose at least 25 more. All the stuff you hear in your teens and 20s, even your 30s, is so true. Although at the time, you pfftt at it. Eat your veggies, drink your water, exercise. Well, I'm paying for it now. 9 1/2 months pregnant, going into labor at 23, BP is 120/76. Twelve short years later, I have high blood pressure. I blame the 2nd husband... and genetics. Admittedly, I let myself go the past few years, well, since getting laid off from said 23-year job in June of 2004. Then, my 3 months temp-to-perm job took 18 months to go permanent, and well, stress makes us eat and totally forget moderation, and all that.
But, turning 51 last year kind of hit home. That and the whole extremely limited budget. Figured if I had no money, I may as well eat healthy. Lettuce - $1.28 for a head that will last 4 days. 44 cents per avocado - one a day (yes a bit high in fat, but it is great for the HDL - good - cholesterol), Grape tomatoes - $3.48 but will last 4 days or so; Bell peppers - 88 cents each (I think), but will last 3 or 4 days; mushrooms - $3.00 package, lasts 3 or 4 days; kidney(red) beans - $1 a can lasts 3 or 4 days (rinse and use container). Sprinkle some Parmesan cheese on the salad and you're good to go. Oatmeal... $3.75 for a big Quaker box of just oats - 30 half-cup servings - add some dates, or fruit, a little (teaspoon) brown sugar, some cinnamon. YUM.
I'm learning SO much. Google and doctor sites are my best friends. :)
Y'know, it's not even that I want to be in the top 10 on the Nuvita home page of cardio... But I DO want something attainable. I am pretty sure I'm on the right track, and just because my "Assessment" shows I can hit something higher doesn't make it so. I realize, too, that she probably didn't have the derogatory tone to her voice when she emailed back "is it too hard?" but it did kind of hurt, when I can tell I'm doing so much better than I have in a long, long time.
I weighed 182-186 in 2002/2003, and I'm working very hard to get below that now. I WILL do it. MY ultimate goal is to lose 25 more pounds by Christmas. That would put me at 165 or so. 16 weeks divided by 25 pounds is approximately 1.5 pounds per week. I can do it, I can do it, I can do eeeet!! :)
Ok, I feel better, and am off to eat my oatmeal with dates. No sugar added.
First night (Tuesday), I work out 67 minutes. Turns out only 5 minutes of that was in my "zone". The Zone that Nuvita set up for me. Ok, I think, I'll try harder on Wednesday (before going to Sean's softball game at 8:00). I work out 68 minutes; sweating like crazy, jazzed with energy, excited, muscles tight, oh yeah!! Do the transfer, and 9...yes NINE.. minutes in the "Zone". So this morning I email our coach, asking to have my rate lowered by 10 points, give me something to work toward. I get an email back from her "why do you want to lower it? Is it too hard?" I can hear her fit, skinny voice chiding me. Hmmmm. Help me out here, please. Aren't they supposed to be working WITH us? Apparently, the Assessment done last month is how they came to the range they set for us. Ok. But please, give me something easy to reach first, then I'll set higher goals.
07/28/10 NOTE: I explained in a later email to Michelle (our coach) that I'm on Blood Pressure meds, etc., and she agreed to lower my Heart Rate Zone, with the option to raise it later.
I'm not a whiny baby. I swear I'm not. I mean, truly, I've worked hard to lose this 25 pounds. I want to lose at least 25 more. All the stuff you hear in your teens and 20s, even your 30s, is so true. Although at the time, you pfftt at it. Eat your veggies, drink your water, exercise. Well, I'm paying for it now. 9 1/2 months pregnant, going into labor at 23, BP is 120/76. Twelve short years later, I have high blood pressure. I blame the 2nd husband... and genetics. Admittedly, I let myself go the past few years, well, since getting laid off from said 23-year job in June of 2004. Then, my 3 months temp-to-perm job took 18 months to go permanent, and well, stress makes us eat and totally forget moderation, and all that.
But, turning 51 last year kind of hit home. That and the whole extremely limited budget. Figured if I had no money, I may as well eat healthy. Lettuce - $1.28 for a head that will last 4 days. 44 cents per avocado - one a day (yes a bit high in fat, but it is great for the HDL - good - cholesterol), Grape tomatoes - $3.48 but will last 4 days or so; Bell peppers - 88 cents each (I think), but will last 3 or 4 days; mushrooms - $3.00 package, lasts 3 or 4 days; kidney(red) beans - $1 a can lasts 3 or 4 days (rinse and use container). Sprinkle some Parmesan cheese on the salad and you're good to go. Oatmeal... $3.75 for a big Quaker box of just oats - 30 half-cup servings - add some dates, or fruit, a little (teaspoon) brown sugar, some cinnamon. YUM.
I'm learning SO much. Google and doctor sites are my best friends. :)
Y'know, it's not even that I want to be in the top 10 on the Nuvita home page of cardio... But I DO want something attainable. I am pretty sure I'm on the right track, and just because my "Assessment" shows I can hit something higher doesn't make it so. I realize, too, that she probably didn't have the derogatory tone to her voice when she emailed back "is it too hard?" but it did kind of hurt, when I can tell I'm doing so much better than I have in a long, long time.
I weighed 182-186 in 2002/2003, and I'm working very hard to get below that now. I WILL do it. MY ultimate goal is to lose 25 more pounds by Christmas. That would put me at 165 or so. 16 weeks divided by 25 pounds is approximately 1.5 pounds per week. I can do it, I can do it, I can do eeeet!! :)
Ok, I feel better, and am off to eat my oatmeal with dates. No sugar added.
Friday, June 25, 2010
Health rant.
It's been 2 1/2 months since I last posted. Not much has changed. Although, I find I'm increasingly spastic over my heart. I think I need an intervention. I KNOW my heart is all right. My internist/cardiologist, Dr. P, would be more concerned if it wasn't, right? I'm not so sure about that. I'm losing faith in doctors. My gyn had me get a urinary test done last November or so saying my insurance would cover all but the co-pay. Plus, wanted me to get a lift thingie under my urethra to stop the "sneeze'n'pee" that happens. Wrong. I'm in the process of paying him $700+. I'm down to $400+, but am seriously thinking of not going back to him. (Weirdly enough, now that I've lost 23-24 pounds, that doesn't happen much any more.) Honestly? Why should I? I've had a hysterectomy, and my internist can do the pelvic and monitor the hormonal needs (read: make sure I can still take my tiny white pill every day).
I guess I'm concerned that Dr. P hasn't suggested a stress test, doesn't mention the mitral valve prolapse, or mention the 'need' for a colonoscopy. NOT that I could afford any of these things, even after insurance. Yet I worry about all of this stuff. We had a Nuvita Assessment at work. A new health wellness program. I was the 2nd person the guy, Jess, talked to the first day (June 7), and I think I scared him. He told me my "age" was 54, I'll be 52 in 3 weeks. I said "but my Wii Fit Plus says I'm 26." He gave me a funny look.
I guess I'm concerned that Dr. P hasn't suggested a stress test, doesn't mention the mitral valve prolapse, or mention the 'need' for a colonoscopy. NOT that I could afford any of these things, even after insurance. Yet I worry about all of this stuff. We had a Nuvita Assessment at work. A new health wellness program. I was the 2nd person the guy, Jess, talked to the first day (June 7), and I think I scared him. He told me my "age" was 54, I'll be 52 in 3 weeks. I said "but my Wii Fit Plus says I'm 26." He gave me a funny look.
Friday, May 7, 2010
Menu ... not a good word, though
Eating habits might be a better title.
Like I said earlier there are 2 reasons for this adventure of losing weight, becoming healthy.
1 - monetary funds are depleted, or extremely close to it
2 - health. Having had chest pains last November (2009), did not really hit me until after New Year's. Well, it did, but I just wouldn't get off my lazy butt to do something about it. Chest pains turned out to be gas - mostly caused by stress. So, with IRS refund, I bought a Wii Fit Plus with Balance Board. I believe I already said my son said it wouldn't last 3 weeks. Just last week I teased and he said "Well Mom, I'm glad you proved me wrong."
Eating healthy is really not cheap, so my "in moderation" manta has kicked me in the butt. "Doctor heal thyself" -- yeah, I can give the avice and am now taking it as well. I found my last blood work letter from my doctor (he takes his sweet time about getting results to you if you're not in dire straits). I take the lowest dosage of Lipitor for cholesterol, and my lipids were actually pretty good. My HDL could be higher and that set me to investigate (read: google) foods to boost your HDL. Weirdly enough it's stuff we've been told for years and years:
* aerobics type exercise at least 4 times a week, for at least 30 minutes at a time... got that covered.
*3 to 4 servings of veggies and fruits daily.
*enough sleep.
*at least 8 glasses of water daily.
Foods: avocado, beans (Navy, red, kidney, etc.).
I also looked up foods to help in elimination as I have a slight IBS problem. I actually found that one out on my own after two days of salads. Evidently lettuce is a great.... uhm.. yeah.
Just so you know, I don't truly count calories. I DO look at labels for sodium content. I will forego something I think I really want if the sodium content is over 3 or 4% per serving. It's not worth my body swelling up over, necessitating the need for a gallon of water and/or tea to flush it back out. Also, I have a goiter (lump) on my thyroid - taking synthroid daily which boosts the metabolism, but causes me to be hungry every two hours or so.
Now, what do I eat on a daily basis, or try to keep in my routine?
Weekdays:
mornings - honey wheat bagel with either peanut butter or Nutella.
snacks - handful of almonds, or trail mix (UNsalted) - mid morning (between 10:30 and 11:30, since I don't eat lunch til about 12:45 or 1:00).
Lunch - oatmeal with dates and some brown sugar... followed by a Hershey's with Almonds.
Snack before working out - half (one slice of bread) peanut butter sandwich using honey wheat bread.
Dinner - varies, either 2 scrambled eggs with a slice of swiss and mushrooms and grape tomatoes, with a sliced avocado side or a salad with lettuce, grape tomatoes, avocado, parmeson cheese, carrots, sliced green bell pepper, and a tablespoon or so of Light Ranch dressing.
Weekends:
Saturday - either oatmeal (double serving) for brunch since I sleep in or scrambled eggs (see above) with toast. It's usually a larger meal since it's so late, and dinner is a bit earlier - usually a salad, or eggs if I've had oatmeal.
Sunday - either oatmeal or eggs. Usually go to my sister's for dinner, and that would bust anyone's calorie meter - hence just breakfast on Sundays.
See? There's really nothing special about my diet. The salads are huge by any standard, but seriously lettuce is mostly water. Tomatoes are fantastic for you, as are the other veggies I use. The cheese isn't the greatest, but it's a "white" cheese, lower in fat than the yellow cheeses (I used to be a sharp cheddar and/or Velveeta-holic).
Mushrooms and bell peppers have almost 0 calories, and they burn up just by eating more calories than they contain. I choose the smallest hardest avocados (usually 3 at a time), and set them next to the stove to 'ripen'. I used to put them in the fridge, but a woman next to me selecting some told me to set them in a paper bag OUT of the fridge to soften. It works! I wondered at first if the fat content would hurt the weight loss, but it hasn't.
On a last note before I leave you for the day... scale said 21.2 pounds lost as of this morning!! WOOO HOO!
I've discovered not to look long term, but make 1 or 2 pound goals for now. I was doing the 15 pounds by a certain date, but that just leads to disappointment because we ALL have set backs. The thing is to not let the set backs hurt us mentally. Ok, so I gained a pound one day. I get back on track, don't obsess, and go forward. Like they say in AA "One Day At A Time"!
Am I losing as fast as I originally wanted? No
Am I losing anyway? Yes
Am I doing it in a healthy way? Yes
Am I making habits (even at 51 years of age) to last the rest of my life? I sincerely hope so.
Will I ever eat a t-bone steak again? Maybe, but not any time soon.
I have added some chicken here and there to my diet.
Don't ever forget your protein!!! Hence the peanut butter on the bagels.
Like I said earlier there are 2 reasons for this adventure of losing weight, becoming healthy.
1 - monetary funds are depleted, or extremely close to it
2 - health. Having had chest pains last November (2009), did not really hit me until after New Year's. Well, it did, but I just wouldn't get off my lazy butt to do something about it. Chest pains turned out to be gas - mostly caused by stress. So, with IRS refund, I bought a Wii Fit Plus with Balance Board. I believe I already said my son said it wouldn't last 3 weeks. Just last week I teased and he said "Well Mom, I'm glad you proved me wrong."
Eating healthy is really not cheap, so my "in moderation" manta has kicked me in the butt. "Doctor heal thyself" -- yeah, I can give the avice and am now taking it as well. I found my last blood work letter from my doctor (he takes his sweet time about getting results to you if you're not in dire straits). I take the lowest dosage of Lipitor for cholesterol, and my lipids were actually pretty good. My HDL could be higher and that set me to investigate (read: google) foods to boost your HDL. Weirdly enough it's stuff we've been told for years and years:
* aerobics type exercise at least 4 times a week, for at least 30 minutes at a time... got that covered.
*3 to 4 servings of veggies and fruits daily.
*enough sleep.
*at least 8 glasses of water daily.
Foods: avocado, beans (Navy, red, kidney, etc.).
I also looked up foods to help in elimination as I have a slight IBS problem. I actually found that one out on my own after two days of salads. Evidently lettuce is a great.... uhm.. yeah.
Just so you know, I don't truly count calories. I DO look at labels for sodium content. I will forego something I think I really want if the sodium content is over 3 or 4% per serving. It's not worth my body swelling up over, necessitating the need for a gallon of water and/or tea to flush it back out. Also, I have a goiter (lump) on my thyroid - taking synthroid daily which boosts the metabolism, but causes me to be hungry every two hours or so.
Now, what do I eat on a daily basis, or try to keep in my routine?
Weekdays:
mornings - honey wheat bagel with either peanut butter or Nutella.
snacks - handful of almonds, or trail mix (UNsalted) - mid morning (between 10:30 and 11:30, since I don't eat lunch til about 12:45 or 1:00).
Lunch - oatmeal with dates and some brown sugar... followed by a Hershey's with Almonds.
Snack before working out - half (one slice of bread) peanut butter sandwich using honey wheat bread.
Dinner - varies, either 2 scrambled eggs with a slice of swiss and mushrooms and grape tomatoes, with a sliced avocado side or a salad with lettuce, grape tomatoes, avocado, parmeson cheese, carrots, sliced green bell pepper, and a tablespoon or so of Light Ranch dressing.
Weekends:
Saturday - either oatmeal (double serving) for brunch since I sleep in or scrambled eggs (see above) with toast. It's usually a larger meal since it's so late, and dinner is a bit earlier - usually a salad, or eggs if I've had oatmeal.
Sunday - either oatmeal or eggs. Usually go to my sister's for dinner, and that would bust anyone's calorie meter - hence just breakfast on Sundays.
See? There's really nothing special about my diet. The salads are huge by any standard, but seriously lettuce is mostly water. Tomatoes are fantastic for you, as are the other veggies I use. The cheese isn't the greatest, but it's a "white" cheese, lower in fat than the yellow cheeses (I used to be a sharp cheddar and/or Velveeta-holic).
Mushrooms and bell peppers have almost 0 calories, and they burn up just by eating more calories than they contain. I choose the smallest hardest avocados (usually 3 at a time), and set them next to the stove to 'ripen'. I used to put them in the fridge, but a woman next to me selecting some told me to set them in a paper bag OUT of the fridge to soften. It works! I wondered at first if the fat content would hurt the weight loss, but it hasn't.
On a last note before I leave you for the day... scale said 21.2 pounds lost as of this morning!! WOOO HOO!
My first goal was to get UNDER 200. I started at 217.4 on February 6, 2010. This morning I weighed 196.2. My next goal? 189. I like getting under the round number. Feels better.
I've discovered not to look long term, but make 1 or 2 pound goals for now. I was doing the 15 pounds by a certain date, but that just leads to disappointment because we ALL have set backs. The thing is to not let the set backs hurt us mentally. Ok, so I gained a pound one day. I get back on track, don't obsess, and go forward. Like they say in AA "One Day At A Time"!
Am I losing as fast as I originally wanted? No
Am I losing anyway? Yes
Am I doing it in a healthy way? Yes
Am I making habits (even at 51 years of age) to last the rest of my life? I sincerely hope so.
Will I ever eat a t-bone steak again? Maybe, but not any time soon.
I have added some chicken here and there to my diet.
Don't ever forget your protein!!! Hence the peanut butter on the bagels.
Wednesday, May 5, 2010
Exercise Notes for 05/05/10
I'm still learning what I can and cannot eat. Some things I'm just not sure I should ever eat again, but I know that won't happen. I'm craving a steak so bad it almost hurts. BUT, I know it gives me gas, but with the 20 pounds gone, I know I can add a few things back and not hurt. I take my (store brand) Prilosec OTC and that helps a lot. Sometimes, like after my sister's cooking, I need to add some Tums. Don't get me wrong, her stuff tastes good, but she uses salt, oil, and just stuff I don't use any more. Well, I've never really used salt to cook with. Never have cared for it.
So. To my "workouts". I was asked today, by a guy I'm meeting from an ad I placed on Craig's List, where I work out. I said in my home. He says "oh, you have your own gym set up?" First, I'm in an apartment. I've already told him that. Though, I suppose I could have a two-bedroom and use the 2nd as a gym. Anyway, I said no, I have a Wii. He asked what games, I said Sport and Fit Plus. He got all excited about the tennis and bowling. The man loves bowling.
I got the Wii Fit Plus on Feb 6, 2010 (I'm sorry if I'm repeating myself). I didn't touch the Sports until mid March. That's when I started to lose more weight. I did bowling mostly, because of the 24 years I bowled in leagues. Then decided to try tennis. My son's friend says "I just sit and move my hand with the remote." He thinks I'm silly because I actually go through the motions. I spend at least 30 minutes a night doing the Tennis and some of the "training" portions, and then do their "age" thing. I work up a sweat and have a floor fan oscillate around me. The past week, I've averaged 25 years of age. Go me!!
On the Fit Plus, I was doing a mix of a lot of the programs. Discovered that the Yoga and Stretching was building muscles that I don't need to build, thereby adding weight. I've settled into a few of the programs and am enjoying them. Advanced Stepping - I do at least twice as it's 5 minutes per time, and has a slow start, then a fast one. I also use the bicyle app. It has 4 degrees of ....ease. You ride around (stepping on the board as if you were pedaling) and snag flags. First level has 10 flags, 2nd has 22 flags, etc. I've done all levels, but enjoy the 2nd one the most so far. Gives you 8 to 10 minutes of pedaling, and tells you how many miles you've ridden. (Note: your glutes will really feel the burn, a very good thing!) There are also two "tilt a wheels". Not sure what they're called at the moment, but there are 8 levels on each where you tilt on the balance board to get balls in holes.
If you do not have a Wii system, other "toning" exercises I do can be done in the car, at your desk, on the couch, standing, you name it. Well, some of them can.
1 - Tummy tuck, can be done anywhere. Sit straight, and suck in your gut. Try to make it touch your back bone/spine. Count to 8 or 10, release, repeat.
2 - Butt crunch, can be done anywhere. Sit straight, tighten your butt, count to 8 or 10, release, repeat.
3 - Side bends - Put your hands behind your head, elbows out even with your body. Suck in the gut, bend to one side, count to 10, then to the other side, count to 10. Bend until you feel your side muscle hurt just a little. Repeat.
4 - Torso twists - put your hands on your tummy, fingers touching, elbows out. Keep your hips still and twist your upper body first to one side, then the other. Counts of 10, repeat.
5 - Leg lifts - Scoot your butt to the back of your chair, lift one or both legs up parrallel with the floor, count to 10, lower legs. Repeat. If the backs of your knees hurt, bend them slightly. I tend to point my toes forward, then back toward my body to stretch the muscles.
6 - Toe touches - weird as it seems you can do this (modified) at your desk. Scoot your chair back from your desk, spread your legs somewhat, bend from the hips (yes, it's different from bending your back) so your body is parellel to the floor and stretch your arms to touch the floor. I can't reach the floor yet, but it feels good.
7 - Back bends - Raise your arms above your head, hands together, lean back in your chair (helps if your chair has a lower back.
8 - Walking - lengthen your stride. This will work the inner thigh muscles as well as your hips/glutes.
There you go. Desk, car, walking exercises. I need to do more of them. :)
So. To my "workouts". I was asked today, by a guy I'm meeting from an ad I placed on Craig's List, where I work out. I said in my home. He says "oh, you have your own gym set up?" First, I'm in an apartment. I've already told him that. Though, I suppose I could have a two-bedroom and use the 2nd as a gym. Anyway, I said no, I have a Wii. He asked what games, I said Sport and Fit Plus. He got all excited about the tennis and bowling. The man loves bowling.
I got the Wii Fit Plus on Feb 6, 2010 (I'm sorry if I'm repeating myself). I didn't touch the Sports until mid March. That's when I started to lose more weight. I did bowling mostly, because of the 24 years I bowled in leagues. Then decided to try tennis. My son's friend says "I just sit and move my hand with the remote." He thinks I'm silly because I actually go through the motions. I spend at least 30 minutes a night doing the Tennis and some of the "training" portions, and then do their "age" thing. I work up a sweat and have a floor fan oscillate around me. The past week, I've averaged 25 years of age. Go me!!
On the Fit Plus, I was doing a mix of a lot of the programs. Discovered that the Yoga and Stretching was building muscles that I don't need to build, thereby adding weight. I've settled into a few of the programs and am enjoying them. Advanced Stepping - I do at least twice as it's 5 minutes per time, and has a slow start, then a fast one. I also use the bicyle app. It has 4 degrees of ....ease. You ride around (stepping on the board as if you were pedaling) and snag flags. First level has 10 flags, 2nd has 22 flags, etc. I've done all levels, but enjoy the 2nd one the most so far. Gives you 8 to 10 minutes of pedaling, and tells you how many miles you've ridden. (Note: your glutes will really feel the burn, a very good thing!) There are also two "tilt a wheels". Not sure what they're called at the moment, but there are 8 levels on each where you tilt on the balance board to get balls in holes.
If you do not have a Wii system, other "toning" exercises I do can be done in the car, at your desk, on the couch, standing, you name it. Well, some of them can.
1 - Tummy tuck, can be done anywhere. Sit straight, and suck in your gut. Try to make it touch your back bone/spine. Count to 8 or 10, release, repeat.
2 - Butt crunch, can be done anywhere. Sit straight, tighten your butt, count to 8 or 10, release, repeat.
3 - Side bends - Put your hands behind your head, elbows out even with your body. Suck in the gut, bend to one side, count to 10, then to the other side, count to 10. Bend until you feel your side muscle hurt just a little. Repeat.
4 - Torso twists - put your hands on your tummy, fingers touching, elbows out. Keep your hips still and twist your upper body first to one side, then the other. Counts of 10, repeat.
5 - Leg lifts - Scoot your butt to the back of your chair, lift one or both legs up parrallel with the floor, count to 10, lower legs. Repeat. If the backs of your knees hurt, bend them slightly. I tend to point my toes forward, then back toward my body to stretch the muscles.
6 - Toe touches - weird as it seems you can do this (modified) at your desk. Scoot your chair back from your desk, spread your legs somewhat, bend from the hips (yes, it's different from bending your back) so your body is parellel to the floor and stretch your arms to touch the floor. I can't reach the floor yet, but it feels good.
7 - Back bends - Raise your arms above your head, hands together, lean back in your chair (helps if your chair has a lower back.
8 - Walking - lengthen your stride. This will work the inner thigh muscles as well as your hips/glutes.
There you go. Desk, car, walking exercises. I need to do more of them. :)
Sunday, May 2, 2010
My 'diet' reasons for 2010.
I don't really have a Plan, per se. I started out slow, on February 6, 2010 (this time around). In 1986, I lost 40 pounds to get to my high school weight of 150 by end of May because of my 10-year reunion. Not that I thought any guys would notice me, and I was married, though seriously contemplating divorce. (I did ask for, and get divorced summer of '86.) But, at the reunion, two guys actually looked for me - surprising me because I'd truly thought I was a wall flower. Turns out my son gets his wackiness and sense of humor from me. lol
In 2002 and 2003, I worked out with a girl from work at a gym that was associated with the office park where my company officed. I got down to 182. I stayed there for almost a year. I went to the gym even on Saturdays and Sundays. It filled a void. Then in June of 2004, I got laid off from the job I'd had for 23 years. I found my present job quite by chance in October 2004, temp to perm in 3 months. It took them 18 months to hire me permanent. I gained a LOT of weight. First because I am a stress eater, second because with a company of 150+ people in the Dallas office, we have food in the kitchen almost at any given time. Chocolate and I are BEST of friends. It stays with me forever.... on my hips, my inner thighs, my "pillows" (that's my under arms), and of course my tummy and butt. But it's not just chocolate. I love food. Seafood, steak, fried chicken...mmmmm fried chicken.
October/November 2009, my chest started hurting more than usual. I went to my Internist who had me get a sonogram and an upper GI (x-rays with this yucky stuff you need to drink). Turns out it is gas caused by stress, mostly. So, I took it easy over Thanksgiving and Christmas, and when I got my IRS refund, I splurged and got the Wii Fit Plus (with Balance Board). I called my son to help make sure I got it set up right. (okOK, it was an excuse to see him. Sue me. LOL) He said "Mom, I give you three weeks til you stop using it and get bored with it." Well, today is May 2nd, Day 85 (Wii Fit keeps track -- also makes you feel guilty if you skip a day "Debbi? Were you too busy yesterday?"). After the first week, I craved the workouts, I craved the rush, the stupid little voices saying "you can do better than that" or "good job!", the charts monitoring my progress.
Here's the hardest part for me, admitting my weight. I've averaged 217 for the past ..oh... 4 years or more. I got down to 202 in '06 with first or second Biggest Loser contest at work, but gained it right back. Depressing, but no one to blame but myself. Summer 2007, my doctor (gyn) put me on Anti-Depressents because I was down about something. I gained 10 pounds in a week, eating less than I had been. I stopped the meds. Anyway, on Feb. 2, 2010, I started this journey at 217.4. This morning, I weighed 196.6. First goal of staying UNDER 200 for at least a week - check!!! Go me! I posted the 20.8 pound loss on Facebook, and was asked by a few what my secrets and/or tips are. So, I started this blog mainly for that reason.
I have found that aerobics are best for me. The "strength" training and yoga stuff, builds muscle, and my muscles weirdly enough, remember their basic function. They're pretty darn solid under the fat. So, I switched from that to 90% aerobics, and 10% balance. I do callesthenics-type (toning) exercises while sitting in the car, walking, sitting at my desk at work. I will outline some here probably tomorrow.
I do want to say that I do not freak out if I gain a pound or so - since I do weigh myself every day. As the saying goes "Shit happens". Weight WILL fluctuate a pound or two during the week. No, I don't have PMS any more so I can't use that as an excuse. I don't work out on Tuesdays -- Sean (my son) plays double headers softball. On Thursdays, he plays single games, so I work out only if his game is at 9:30. Saturdays, I may or may not work out, depending on what I've done that day. I work out on Sunday evenings, late, because I have dinner at my Sister in law's house, and well.... let's say it's not my norm of salad, PB&J or scrambled eggs for dinner. :) Or in the case of this past Friday, going to Enchilada's for lunch and eating EVERYthing on my plate. Surprisingly, I did not gain any weight.
I've had problems with IBS, and I've read up on what foods help.... well, regularity. Actually, discovered some help quite by accident. Lettuce is fantastic!!! hehehe. Then I googled and found a list of foods helpful in raising your HDL (good) cholesterol, so have incorporated that into my diet.
One last thing before I sign off.... I've discovered that ONE Hershey's with Almonds or ONE Kit Kat daily does not hurt, but actually helps. I adore....ADORE... Dove's chocolate covered almonds, and will buy the $2.97 package at Wally World, but will limit myself to a handful a day. I do not really count calories, but I DO check sodium content -- the lower, the better. I do not cook with salt. I use garlic and onion POWDERS. I DO eat cheese, but the whiter, the better: Swiss and Parmesan -- but, and this is important - in moderation. So much is MODERATION.
Ok, it's late. It's back to work in the morning. So I'll post tomorrow about some foods and exercise.
In 2002 and 2003, I worked out with a girl from work at a gym that was associated with the office park where my company officed. I got down to 182. I stayed there for almost a year. I went to the gym even on Saturdays and Sundays. It filled a void. Then in June of 2004, I got laid off from the job I'd had for 23 years. I found my present job quite by chance in October 2004, temp to perm in 3 months. It took them 18 months to hire me permanent. I gained a LOT of weight. First because I am a stress eater, second because with a company of 150+ people in the Dallas office, we have food in the kitchen almost at any given time. Chocolate and I are BEST of friends. It stays with me forever.... on my hips, my inner thighs, my "pillows" (that's my under arms), and of course my tummy and butt. But it's not just chocolate. I love food. Seafood, steak, fried chicken...mmmmm fried chicken.
October/November 2009, my chest started hurting more than usual. I went to my Internist who had me get a sonogram and an upper GI (x-rays with this yucky stuff you need to drink). Turns out it is gas caused by stress, mostly. So, I took it easy over Thanksgiving and Christmas, and when I got my IRS refund, I splurged and got the Wii Fit Plus (with Balance Board). I called my son to help make sure I got it set up right. (okOK, it was an excuse to see him. Sue me. LOL) He said "Mom, I give you three weeks til you stop using it and get bored with it." Well, today is May 2nd, Day 85 (Wii Fit keeps track -- also makes you feel guilty if you skip a day "Debbi? Were you too busy yesterday?"). After the first week, I craved the workouts, I craved the rush, the stupid little voices saying "you can do better than that" or "good job!", the charts monitoring my progress.
Here's the hardest part for me, admitting my weight. I've averaged 217 for the past ..oh... 4 years or more. I got down to 202 in '06 with first or second Biggest Loser contest at work, but gained it right back. Depressing, but no one to blame but myself. Summer 2007, my doctor (gyn) put me on Anti-Depressents because I was down about something. I gained 10 pounds in a week, eating less than I had been. I stopped the meds. Anyway, on Feb. 2, 2010, I started this journey at 217.4. This morning, I weighed 196.6. First goal of staying UNDER 200 for at least a week - check!!! Go me! I posted the 20.8 pound loss on Facebook, and was asked by a few what my secrets and/or tips are. So, I started this blog mainly for that reason.
I have found that aerobics are best for me. The "strength" training and yoga stuff, builds muscle, and my muscles weirdly enough, remember their basic function. They're pretty darn solid under the fat. So, I switched from that to 90% aerobics, and 10% balance. I do callesthenics-type (toning) exercises while sitting in the car, walking, sitting at my desk at work. I will outline some here probably tomorrow.
I do want to say that I do not freak out if I gain a pound or so - since I do weigh myself every day. As the saying goes "Shit happens". Weight WILL fluctuate a pound or two during the week. No, I don't have PMS any more so I can't use that as an excuse. I don't work out on Tuesdays -- Sean (my son) plays double headers softball. On Thursdays, he plays single games, so I work out only if his game is at 9:30. Saturdays, I may or may not work out, depending on what I've done that day. I work out on Sunday evenings, late, because I have dinner at my Sister in law's house, and well.... let's say it's not my norm of salad, PB&J or scrambled eggs for dinner. :) Or in the case of this past Friday, going to Enchilada's for lunch and eating EVERYthing on my plate. Surprisingly, I did not gain any weight.
I've had problems with IBS, and I've read up on what foods help.... well, regularity. Actually, discovered some help quite by accident. Lettuce is fantastic!!! hehehe. Then I googled and found a list of foods helpful in raising your HDL (good) cholesterol, so have incorporated that into my diet.
One last thing before I sign off.... I've discovered that ONE Hershey's with Almonds or ONE Kit Kat daily does not hurt, but actually helps. I adore....ADORE... Dove's chocolate covered almonds, and will buy the $2.97 package at Wally World, but will limit myself to a handful a day. I do not really count calories, but I DO check sodium content -- the lower, the better. I do not cook with salt. I use garlic and onion POWDERS. I DO eat cheese, but the whiter, the better: Swiss and Parmesan -- but, and this is important - in moderation. So much is MODERATION.
Ok, it's late. It's back to work in the morning. So I'll post tomorrow about some foods and exercise.
Saturday, May 1, 2010
First day of new blog
I used to blog on LiveJournal....well, wait. I started on Yahoo's blog thingie years ago, went to MySpace, then LiveJournal. LiveJournal was cathartic to me in many ways. I haven't blogged in over a year, and I've decided I need a new outlet.
This blog will be for my own weight loss efforts, my thoughts on getting older, my conflicts at the office, my religious beliefs and other miscellaneous and sundry things. I'm not sure just yet how many I will "friend" or allow to read it. So on any given day, there's no telling what will spew from my fingers. I will try to title each blog with the day's topic, so it can be easier to tell if you want to read or not.
First though, will be my dietary/weight loss "secrets". That will be in my first real post, but for now, I will admit that some of my dietary secrets stem solely from the fact that with the new car and skyrocketing Finance Charge rates, I literally have no money to eat. I have 2 dogs that are very spoiled and monthly meds (that I've gone online to find extra coupons/savings for) that take up a large part of my non Bills budget. I used to be able to pay $10-$20 extra on all my bills each month, but am down to MAYBE $5 over the minimum due. In two words.... it sucks! I needed the new car, though, for a couple of reasons, one of which is no longer valid. But I love my car, even if I do have 5 more years of payments. Just means I need to get off my butt and get stuff on ebay, take books to half price, because my mental health can not handle getting a second job. I've done it for way too many times in my life, and I'm just not willing to give up my precious time.
A friend gave me a compilation/anthology of erotic short stories and that was like a gift from God dropped in my lap. For 4 years I wrote some very explicitly erotic short stories. My aunt suggested I lengthen them, and get them published. With this book in hand, i have the name of a publisher, and the friend also gave me to other Publishers' names. I need to quit procrastinating.
For now, though, I'm off to shower and figure out if I really DO want to go to Half Price and drop off some books, or take pictures of stuff and put said stuff on ebay.
This blog will be for my own weight loss efforts, my thoughts on getting older, my conflicts at the office, my religious beliefs and other miscellaneous and sundry things. I'm not sure just yet how many I will "friend" or allow to read it. So on any given day, there's no telling what will spew from my fingers. I will try to title each blog with the day's topic, so it can be easier to tell if you want to read or not.
First though, will be my dietary/weight loss "secrets". That will be in my first real post, but for now, I will admit that some of my dietary secrets stem solely from the fact that with the new car and skyrocketing Finance Charge rates, I literally have no money to eat. I have 2 dogs that are very spoiled and monthly meds (that I've gone online to find extra coupons/savings for) that take up a large part of my non Bills budget. I used to be able to pay $10-$20 extra on all my bills each month, but am down to MAYBE $5 over the minimum due. In two words.... it sucks! I needed the new car, though, for a couple of reasons, one of which is no longer valid. But I love my car, even if I do have 5 more years of payments. Just means I need to get off my butt and get stuff on ebay, take books to half price, because my mental health can not handle getting a second job. I've done it for way too many times in my life, and I'm just not willing to give up my precious time.
A friend gave me a compilation/anthology of erotic short stories and that was like a gift from God dropped in my lap. For 4 years I wrote some very explicitly erotic short stories. My aunt suggested I lengthen them, and get them published. With this book in hand, i have the name of a publisher, and the friend also gave me to other Publishers' names. I need to quit procrastinating.
For now, though, I'm off to shower and figure out if I really DO want to go to Half Price and drop off some books, or take pictures of stuff and put said stuff on ebay.
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