What Are You Waiting For?

It's easy to say that you have ruined today and you will start tomorrow.  I have done that myself many times.  When that happens day after day, you have to look yourself right in the eye and ask yourself, "What is holding me back?  What am I waiting for?  What am I afraid of?"  There is no time that will be better than today.  You can always find an excuse not to start.  No, let me rephrase that - an excuse will always find YOU.  You do not have to look for one.  Each day you put off starting your weight control or exercise plan is one day longer that it will take you to get to your goal.  

Once you make up your mind to start and get going on your weight control or exercise plan, you will experience the greatest feeling of satisfaction!  You are in control of your destiny.  There is no stopping you now!  Each day you that you stick to your plan, you are getting closer to your goal.  Even if your scales don't move every day (and they won't), you body is still changing.  Soon your goal will be in sight.  You are stronger than you think.  Food is so temporary, but the effects of poor nutrition will stick with you for a long time.  Your looks and health will suffer from it.  Today is your day!  Get started on that program.  I know you can do it!

Two Roads

This picture reminded me of the poem by Robert Frost.  Each day on our weight loss journey, we have the decision to make :  Which road will I take?  You could take the road that may be easier to travel.  On this road you will see lots of fast food restaurants, lots of donut shops and many coffee shops with that extra large whipped cream filled latte.  Along this way, you will see many bright lights and parties and for some of you, maybe even a lot of alcoholic drinks.  You see several people sitting at outdoor restaurants eating pizza and luscious hamburgers and fries.  Most of them have red cheeks and look like they are several pounds overweight.  This looks like a fun journey to take.  Now, the second, road on the other hand, is longer and there are definately not as many bright lights and attractions.  There are a lot of roadside vegetable stands.  There are a lot of fields with grains waving in the sunlight.  There are fountains of fresh water found frequently along the way.  There are lots of fruit trees in well kept orchards.  Now you see several people waving to you from their porches as you pass by.   You pass several more along the road, some walking and some running.  They all look so happy and healthy and I haven't seen one person with excess weight on their bodies.  

At first glance, the first road is easily chosen by a lot of us.  But, before long I find that I am not as happy as I thought I would be.  I don't feel well and it is a chore just to tie my shoes.   My clothes don't fit well and I develop Diabetes, high blood pressure and my eyesight is starting to dim.  Could it be the result of the choices I have made?  Have I taken the wrong road?  But wait, there is a detour that takes me over to the other road.  Just what I have been looking for!  The road here is a longer one.  In fact, it seems to extend my journey.  Each day, as I walk on this road, I can feel myself getting stronger.  I notice that that excess weight is starting to come off.  I have more energy.  My diseases are getting better.   How could I have missed this road all of these years?  I am so thankful that I found this road before I traveled too far on the other road.  I changed the road I am traveling on and that has made all the difference!

The Road Not Taken

BY ROBERT FROST

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.

Choose your road carefully!

Benefits of Eggs for Runners

If you're a runner, you may want to consider having one dozen of eggs on hand- or maybe two. That's because eggs give you amazing health benefits: everything from keeping your eyesight sharp to fighting bodily inflammation. Protein-packed eggs can give your body the energy and stamina it needs to make it through a long run or a short sprint. Here are the top health benefits of eggs:

Eggs Keep Your Vision Sharp

Eggs provide runners with a highly absorbable form of the pigment lutien. Lutien is found within the egg yolk and helps to prevent age-related macular degeneration.

Eggs Help You To Lose Weight 

Researchers found that dieters who consume eggs for breakfast lost 60 percent more weight than dieters who ate only a calorie-equivalent bagel. The protein in eggs helps to regulate the appetite and keeps you satiated longer. Eggs are a great nutritional choice for runners because the protein is easy for the body to absorb, and it also helps to repair the muscle after a tough workout.

Eggs Ward Against Inflammation

Just one large egg contains 30 percent of the daily choline (a nutrient) that a runner's body needs. Choline plays a vital role in the health of our brains and also helps regulate the circulatory system. Choline wipes out the compounds that would otherwise lead to body inflammation.


Eggs Are Heart-Healthy

New research points towards eggs actually being heart-healthy, despite what former studies indicated. A protein found in the egg yolks blocks blood-clotting platelets from meshing together inside blood vessels, thus reducing your risk for developing a heart attack.

Eggs Maintain Bone Strength 

Eggs are loaded with Vitamin D, which helps build strong bones. Just one egg contains 10 percent of your daily recommended amount.

(Reprinted from Discovery Health Journal)

Create New Patterns of Behavior

I was invited to a party at my daughter's house last night and I will tell you, it did take a lot of effort not to step back into my old patterns of behavior.  There were several ladies there who were all laughing, talking and having a great time.  Since the party was right at our dinner time, most of us were hungry.  My daughter had a wonderful spread of comfort foods and beautifully displayed seasonal favorites.  It was very tempting to just load my plate with everything on display.  I did, thankfully resist the urge to splurge, and only ate what I should.  Now, normally I am so engrossed in eating that I don't even notice what others have.  But, since I ate lightly, I DID notice what everyone was doing  I saw a couple of ladies fill their plates three times.  I am not condemning them - just recognizing myself in them.  That is what I normally did.  I feel that I am slowly becoming stronger in situations that normally defeat me.  I am still working on it, but I do think I am moving in the right direction.

Your willpower is much like our muscles.  The more often you use it, the stronger it becomes.  I am working on developing new patterns.  The only way to do that is to break the old ones.  Come on, you CAN DO IT!

Who Are You Doing This For Anyway?

Ok, you are on a weight loss program.  As you shed the pounds, you look in the mirror and notice that your weight loss is changing your appearance for the better.  You go to the beauty shop - no one notices your weight loss.  You go out to eat with your friends and they have the nerve not to tell you that you are looking great and they can really tell you have lost weight.  Stop, right now, and ask yourself, "Who are you doing this for anyway?"

Just make sure that you are losing weight and getting in shape for YOURSELF!  In fact, you are the one who will reap the biggest benefit.  You do not need the approval of your friends and family although it is nice to hear.  Don't let the absence of compliments that you know you deserve keep you from making progress.  They will notice in time.  In the meantime you are getting thinner and stronger.  Keep that resolve to stay with it!

You will shine from within as you shed the pounds, you will gain confidence.  You don't need approval of anyone when you know you have done your best.  Your improved health will be all the approval you will need.

Take Time for Breakfast

Do you make time for breakfast or do you rush out the door each morning thinking you will grab something later?  It would seem logical that saving those calories would allow us to eat more at lunch  or maybe have that snack later.  Most of the time, by lunch time, we are so hungry we make bad choices.  If you start your day with something high in protein, you will feel satisfied longer and usually you will make better choices if you are not "fainting from hunger".

What to do if you just don't have time for breakfast?  My solution is a meal replacement shake that is high in protein and low in sugar. (Sugar is the enemy)  My product of choice is the Advocare Meal Replacement Shakes.   They come in chocolate, chocolate mocha, vanilla and berry.  They have 24  grams of protein and 50% of  your daily recommended amount of calcium.  They are not grainy and mix well in a shaker.  They are just 220 calories per shake.  My favorite is the vanilla with a banana.  I have a small blender that I use.  I add about 8 ounces of cold water, a few ice cubes, a banana and a packet of the vanilla meal replacement.   The shakes mix equally well in a shaker bottle if you are not adding fruit or ice.   This makes my breakfast around 300 calories and I am satisfied until lunch.  The protein keeps my energy up and keeps me from reaching for a snack too soon.  This is a good portable breakfast that you can take with you if you need to.

On the weekends, I have an egg and whole grain toast or oatmeal.  I enjoy the change when I have time to sit and relax in the mornings.  Either way, take time to feed your body every day at the beginning of the day.  You will make wiser choices all day long.

Dreams VS Goals

Everyone wants something they don't have.  For some of us, it is a better body image.  For some of us, it is a new home or a new car.  Maybe it's a better relationship with a spouse or other family member.  It could be to further our education or to get that promotion or pay raise that we really need.  Are you still in the dreaming  stage or have you set a goal? I sincerely believe in goal setting.  I have experienced success by goal setting many times in my life.  In order to have a goal, you have to make a conscious decision as to what you want.  You must see it in your mind and believe you will have it no matter what; but most importantly you must write it down.  It has to be a tangible reminder of what you want to happen.  The subconscious mind has a miraculous way of working on the task that we have given it to do.  Your goal can be written in a journal or you could make a "Treasure Map" if you have several goals that you want to accomplish.  Make it real.  Keep it in front of you where you will see it every day.  I have used the Treasure Map system many times and have also taught my children to do the same thing in their lives.  To make a treasure map, get a brightly colored sheet of paper (we want to create a visual impact).  Write or type "Treasure Map" at the top.  Just under that, put today's date.  At the bottom put the completion date.  Then draw (I am a terrible artist) symbols representing your goals and make them specific.  Write a description of each symbol next to it.  Connect your pictures with a line.  Put it somewhere you can see it every day.  Maybe on the wall of your closet where you get your clothes each day or in the bathroom.  I did this one quickly as an example, but they are even better if you can cut pictures from a magazine or take a picture of what you want (such as a certain house that you have your eye on or a certain car that you want to own).  There are three important elements to your Treasure Map:

1. Write it down - it has now become your goal.  Using a picture illustration gives your mind's eye something to see.
2. Make it measurable - Don't just say I want to lose weight, be specific - how many pounds do you want to lose?  What kind of car do you want; what color, what model?  What kind of job do you want?  How much pay increase do you need?  
3. Give it a time limit - I want to lose 50 pounds by the end of the year or by my vacation time.  

SAMPLE TREASURE MAP

Now, each day, ask yourself?  Is what I am doing today moving me closer or farther away from my goal?  Your mind will give you ideas and steps to get closer to your goal as you keep your goals before you.  Just don't ignore your signals.  For example, at lunch time eat a salad instead of a Big Mac.

If your give your mind a goal to accomplish, you will be surprised at how your life starts moving in a different direction.  It has been said that our mind is like a glacier.  2/3 is below the surface (our subconscious mind) and 1/3 is above surface (our  conscious mind).  Our subconscious mind is working below the surface all the time moving us in the direction that we have told it to go.

I heard the story once that a lady had made a treasure map and at some point it fell behind something and she didn't know where it went.  She was in process of packing and cleaning getting ready to move into a new home and she found the treasure map.  She took a minute to look at it and she was amazed that every goal that she had on the map had come true.  The last item was moving into a new house and here she was packing to move into it.  Now that's powerful!  I have attended several training seminars on goal setting while I was in the corporate world and I believe in it wholeheartedly.  If you don't have but one or two goals, you might just write them down in a journal.  I have a weight loss journal where I put periodic pictures of myself so I can see my progress and I write my weight down every day, even if it stays the same.  I also record my measurements once a month.  I have my goal written there that I can plainly see every day.  I want to lose 10 pounds per month (50 pounds by the end of the year).  I am on target at this time.  So, how about getting to work on those goals today?  What have you got to lose?  It costs you nothing to try.  Happy Goal Setting!

Fall is Here!

Well, we probably still have a few days to exercise outdoors, but this brings up a good point.  Whenever the weather is bad, we still need to get in our exercise indoors.  There are lots of things you can do to get that heart pumping and rev up the calorie burning metabolism!  There is always Zumba, Jazzercise, treadmill, Yoga and of course your favorite exercise video.  If we look for an excuse not to exercise, we will always find one or two.  If we look for an excuse to keep losing weight and keeping the promise to ourselves, we will find a way.  No matter what, keep moving toward your goal!  Happy Sunday to you.  Take a break today because tomorrow is another calorie burning day!

Never Give Up on a Dream

Visualization is a powerful tool.  If you know anything about goal setting,  you know we are instructed to write down our goals on paper and then imagine ourselves having whatever it is we want; that new car, the new job that pays a great salary, a new home, a swimming pool.  I have done this in the past and I have seen some of my dreams become reality.  Persistence also plays a big part in this as well.  I believe the same can be true of our weight loss goals.  Visualize yourself the size and in the body that would like to have.  Think about how you will look, what size clothing you will wear, and how you will feel walking in the mall or on a hiking trail and not being out of breath.  Beautiful picture, isn't it?  You know that there is no instant pill or drink that will miraculously make that dream come true in an instant and I haven't seen my fairy god mother in years.  So, any goal worth achieving will take some time to accomplish.  Take one step at a time and you will conquer the journey.  Where will you be if you quit?  As the above illustration says, "The time will pass anyway."  I would like to look back and realize just how far I have come because I didn't quit.

Get Started Today

It's pretty easy to find an excuse not to start a weight loss plan or even simply a "better eating" plan.  Excuses such as, "I'll wait till after the holiday", "I'll wait till after the party",  "I don't feel well today; I will wait till I feel better", "I'll wait till after vacation", "I can't diet because my husband (partner) doesn't want to eat like I do".  Time passes and pretty soon, a year has gone by.  Then, when you look back, you will wish you had started when you knew you needed to feed your body better and shed some of those unwanted pounds.

Let's quit listening to the devil on your shoulder and find excuses to start TODAY.  So what if that birthday party is coming up.  Have your piece of cake and get right back on your program.  If you are on vacation, allow yourself one splurge day or evening and get back on the program.  If your partner doesn't support you, never fear.  Make your own way.  How many times have you had a calorie laden dessert or treat that your partner didn't have with you?  It's not what we do occasionally that makes a difference, it's what we do consistently every day.  So have that one treat and make that the exception.  Stay on your program every day.  You must learn to put yourself first and take care of your body.

Today is the first day of the rest of your life.  No excuses!

Make Your Workouts Fun!

Do you find yourself dreading your daily workouts?  Well, maybe it's time to kick it up a notch!  You can make your workout of choice a lot of fun if you just change your attitude.  The fact that the workout will make those pounds come off faster is a great incentive in itself!  One fun method of exercising is the popular Zumba.  This exercise done with dance moves combined with exercise moves is a fun exercise that can be done in a group or alone.  I recently discovered that you can download a free Zumba App for your iPad that can be used every day or on days when you can't attend your regular Zumba group.  For those of you who have chosen the treadmill (as I have), it goes much better with cardio music.  I use Pandora on my computer and tune into the station "80's Cardio".  The music has a great pace and is very upbeat.  I turn it up till my windows rattle and walk, walk, walk.  You can also download it onto your iPhone or iPad and use earphones if you don't want to disturb your neighbors.  This is also a great station to take along on your walks outdoors.   Again, turn up the music and make it fun.  It's all in our attitudes.  Believe me, as you see those pounds come off, you will get an extra spring in your step.  Have fun with it!

New Hope for People With Diabetes

I  want to tell you about my exciting results.  I started the weight loss 24 Day Challenge on August 12, 2013.  At that time I was having problems with control of my Diabetes.  After just a few days on the program, I started seeing positive changes in my health.  I was taking oral medication for my Diabetes in addition to injections of 81 units of Lantus insulin nightly.  My blood sugar was still running 140 to 180 (90 to 120 being the normal range).  My doctor said I still needed to increase my insulin by two units every couple of days until my blood sugar was below 130.  I went to my doctor during that time  and he was considering putting me on more insulin, possibly even a second shot since my blood sugar was high in the morning and even higher by the evening after a day of improper eating.  I can honestly say I was getting pretty concerned.  When my daughter posted on Facebook about beginning a 24 Day Challenge, I was just about ready to try anything that might make a difference in my health.   I ordered my products and prepared by stocking my kitchen with foods and snacks that I could have on the program.  Within just a few days, I saw a difference in my blood sugar levels and of course my weight was steadily going down.  After the 24 Day Challenge, I have continued on the program.  To date I have been able to decrease my daily insulin shot down to 70 units (down from 81) and my blood sugar is running in the low 80's so I will continue to decrease it as I need to.  I have since visited my doctor and he is very pleased with my progress.  I told him that I really wanted to work toward getting off my insulin shots.  He said if I continued the progress that I am making, it is a real possibility.  My blood pressure is in the normal range after several years of high blood pressure.  I have so much more energy and no longer take a daily nap (I just don't need to).  I have lost 17 pounds so far and I added daily treadmill workouts this week.  I am expecting more good things to come.  Most of all, I have realized that this is not a diet - it is a lifestyle.  

So Your Bathroom Scales Are Stuck and Won't Move!

Believe me, I hear you!  I have just come off a long dry spell - a whole week that the scales just didn't move!  When that happens, it is tempting to just give up but that wouldn't get me where I have decided to go.  Just remember that muscle weighs more than fat but makes much less mass in our bodies.  You are most likely losing inches if you are sticking to your plan.  Believe me, you don't want to lose lean muscle mass just to see the scales go down.

What can you do when the scales just won't move?

• Drink more water - at least 8 to 10 glasses daily, more if possible.  Water flushes out toxins from your body
• Exercise more.  Take a little longer walk or stay on the treadmill a little longer or increase the intensity.  
• Make sure you are eating your snacks on your program.  When you go more than 3 hours without putting anything into your body, the body will sometimes go into starvation mode.  It thinks it needs to save calories in case it might not get any more.  Feed it regularly so your metabolism will stay in the burning mode. A good low carb/low calorie snack bar and a big glass of water is my snack of choice or you could have a piece of fruit or cheese.  You could also have half a serving of vegetables.  Just make sure your snack doesn't go over 150-200 calories.  Stick to your program  guidelines every day.
• Take your measurements at least once a month.  You will be surprised at your progress.
• Contact someone in your support group.  Don't have a support group?  Email me and I will help you whenever I can.  I understand the milestones.  
• But most of all, DON'T QUIT!  Tomorrow might just be the day you see that old scale move!

We are all in this together.  We have common goals and we can all succeed together.  Have a great day!

Plan To Reach Your Goal

What Do I Do If I Have Binged?

We can't always be perfect.  Sometimes the best laid plans get sabotaged for some reason.  Maybe it is a birthday party, an evening out with friends, a holiday meal at grandma's.  What to do?  You could give up, but what would that get you?  You have been there before and you weren't happy with yourself so what makes you think you would be now?  GET OVER IT!  You can recover.  The advice above is just what you need to get back into the swing of things:

• Drink lots of water - water flushes out toxins and will help eliminate water weight
• Eat fruits and vegetables - Your body will be nutrient deprived plus fruits and vegetables are calorie free (almost)
• Work out - Your metabolism is proven to be boosted for several hours after you exercise
• But most important MOVE ON!

You can't change what happened yesterday, BUT you can decide what happens tomorrow!

Set Realistic Weight Loss Goals

We do want to be realistic when we are setting weight loss goals for ourselves.    Don't set your goal too low that it will not get you where you really want to be.  Let's not quit too soon!  But, if you have a lot of weight to lose, it might be beneficial to break it up into several realistic and attainable goals.  For example, if you have 100 pounds to lose, you might set goals such as "I want to lose ten pounds a month" or "I want to lose 25 pounds before the party".  Then, once you have reached that first goal, celebrate your success (hopefully by not eating too much) and set another goal.  Reaching goals always makes us see that we are making progress.

Treadmill - Back in the House!

My husband just moved my treadmill back into my office.  I swept off the spider webs and dusted it and it is ready to go!  Now, I need to make sure I don't call it the "dread mill".  I need to get into the habit of walking while I watch TV.  Working on it!

Start Eating Healthier!

Ok, first of all, the above suggestion is NOT the way to begin eating healthier.  What is the point of putting on a couple more pounds that you are just going to have to lose before you can take new ground in your weight loss program.  It IS a good idea, however, to rid your refrigerator and cupboards of those tempting and "off limits" foods.  There is no need to tempt yourself unnecessarily.  Before you begin your program, make a shopping list of the "legal" foods and stock up on them.  Stock up on low carb/low calorie snack bars.  Keep plenty of fresh and frozen vegetables as well as lean meats and chicken in your freezer.  Try to stay away from too many canned vegetables since they are higher in sodium.   There are lots of delicious and nutritious low calorie and low carb recipes that you can keep on hand.  Fix vegetable soup or chili (recipes on this blog) and keep it at the ready in your refrigerator.  All you have to do is warm it in the microwave.  A friend had a wonderful suggestion of fixing your lunches for the entire work week and having them ready to take to work with you each day.  This will keep you on track and keep you from having to go to the fast food restaurants.  Remember, if you fail to plan, you plan to fail.

Low Fat, Low Calorie, Low Carb Chili

This is a recipe that I think originally came from Weight Watchers.  I make it pretty simple so you can have a big bowl of it.

Low Fat, Low Calorie, Low Carb Chili

Brown 1 pound of lean turkey and a medium onion in a little bit of olive oil.

In a crock pot add:

1 46 ounce of tomato juice
2 (14.5 oz) cans of drained french green beans
Browned and drained turkey and onions
Chopped green peppers (optional)

Season to taste with:
Salt
Pepper
A little garlic
Chili powder
Sweetener of your choice (to take away the tartness of the tomato juice)
Cayenne pepper or Hot Sauce (if you dare)

I just put a double recipe of this in my crockpot to simmer this afternoon.  I love crockpot meals.

An Evening With Friends

My husband and I were invited to the home of our dear friends last night.  These are life long friends who are very close to us.  They had prepared a wonderful meal and I had made up my mind that I would stay on my program.  I put roast beef, green beans and carrots on my plate.  I refrained from the wonderful scalloped potatoes.  My friend said, "Oh, I really wanted you to try my potatoes".  I told her I would just take a bite from my husband's plate.  They were very delicious and I told her so.  My friend had made lemonade and coffee and I told her I just preferred water.  She insisted that the lemonade was diet but I thanked her and told her I preferred water.  For dessert, they had apple pie, banana cream pie and homemade ice cream.  I declined and she said she had made the ice cream with natural sugar and I should try some.  I thanked her and told her I would pass.  Later, they made some air popped popcorn and I did have a little of that.  I think she was a little offended that I didn't eat like I normally do at their house.  Sometimes this is the hardest part of being on a weight loss program.  Although well meaning, our friends want to feed us!  I know I am the same way when I have company.  When you are at a restaurant, you can order what you are allowed to have without offending your friends.  It is very hard to refuse food that has been lovingly and carefully prepared for you by your good friends.  Our friends tend to present the biggest sabotages to our best laid plans without intending any harm to us.  It is part of our culture to celebrate with food and to present special foods to our guests.  I explained that I had been trying very hard and that my health was improving.  I told them I had a long way to go but I had to stick to my program in order to have better health.  In the end, I think they understood, or at least I hope they did.  Our culture's traditions have contributed to our nations' obesity.  I should know - I am a product of it.

Checking In

I have lost another 3 pounds since my challenge has ended.  That makes 15 pounds total.

My husband is going to move my treadmill back into my office so I can start walking regularly.  Sad to say it has been stored in the garage for a while.  I am still working on my new lifestyle and making positive changes daily.  This is not a diet, but a new way of life - a healthy way of life.

Really Good Vegetable Soup

I made some delicious vegetable soup yesterday that is great for the Advocare program.

I browned ground turkey (about a pound) in a skillet.  In a crock pot, I put in a large can of tomato juice, frozen french green beans, frozen carrot slices, a small pkg of frozen broccoli, fresh chopped celery, fresh chopped onion, a can of chicken broth, a package of cabbage (I used the coleslaw cut cabbage) and the cooked ground turkey.  I added seasoned salt, pepper, dill weed, a little garlic and rosemary and thyme.  Let that simmer for several hours or overnight until the cabbage and vegetables are tender and the flavors are blended.

This soup is great warmed over.  I was very careful to use only the low carb vegetables.  You could add potatoes and corn but those are the higher carb vegetables.

Enjoy!

My Journey Begins

Before the Weight Loss Program began:

This was me when I finally decided to do something about my weight.  I started my weight loss journey on August 12, 2013.  I have committed to do a 24 day weight loss challenge with healthy drink mixes and a supporting vitamin and mineral program.  My products arrived today and I excitedly opened the box and took out the products and read about each of them.   I have several health problems including Type II Diabetes (for which I take insulin shots), high cholesterol, high blood pressure, asthma, glaucoma plus several other minor problems.  Most of my problems are the result of being overweight.  I am starting the 24 day challenge on Monday and for the first time in a long time I have hope.  I am excited to get started and feel and look better. I will be posting highlights and stories of my journey here on this blog.  Let me know if you have questions or want to join me on this journey.