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!

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.

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. :)

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.

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.