Progress - it's something!

Took my measurements today..

Lost .2 ounces (it’s something).

Lost .8% body fat

Lost 1 inch off chest (total lost is 3 inches)

Lost 0.8 inches off arms (total 0.8 inches)

Lost 0.5 inches off hips (total 2 inches)

Lost 1 inch of waist (total 5 inches!!!!)

Lost 3 inches off thighs (total 3 inches - this may not be correct – I am now measuring 6 inches about the knee and then going around just to make sure It’s same spot every time)

Lost 1 inch off calves (total 1 inch – this is SLOW)

Motivation - How a "My Fitness Pal" friend lost 100lbs

I love reading inspring stories and this one is great.  Its a healthy way to lose the weight and very inspiring.  My favorite quote from him is:

There are two types of pain. The pain of discipline and hard work, and the pain of regret. The first pain is temporary and will be replaced by the pleasure of accomplishment. The latter will eat at you for a long time in a very uncomfortable way.
http://coloradokeith.com/how-to-loose-100-lbs-playing-outside

You probably clicked this article hoping for a secret easy way to lose weight.  Unfortunately I don't have some big secret, however, I hope you will enjoy my story.  I think it will show you that you can lose a siginifcant amount of weight, change your life, and have a great time doing it. If you read to the end I will give you some unsolicited advice on how you can make similar changes in your life.
How I Got FatI am a Colorado Native, who grew up in the Colorado Springs area.  I have always been a husky guy.  My parents love the mountains, and we spent lots of time playing in the great outdoors when we were kids.  This level of outdoor activity kept my weight somewhat in check.
After College I was lucky enough to land a great job with Lockheed Martin.  The unfortunate darkside of this job was that it meant long hours of sitting in front of a computer.  After the long day I would come home crack a beer and plop down in front of the tv.  This pattern of course, led to pound after pound slowly sneaking onto my body.  In 2006, I was lucky enough to marry the love of my life in a beautiful tropical setting.  A few months before the wedding we both dieted really hard to lose a significant amount of weight.  Upon returning from the wedding we rebeled against the diet, and the pounds came back as fast as they had left.   We moved to Caste Rock, and my level of activity continued to decrease.  I had somehow all but forgotten my love for the outdoors.  It was now replaced with a love of food and TV.
The pounds kept piling on and I had just resigned myself to being a 'Fat Guy'.  In the fall of 2009 I was staring 300lbs in the face.  That was a scary prospect.  I started to make some small changes which resulted in losing a few pounds over the next few months.   In March of 2010, a routine doctor's visit noted that my blood pressure was getting pretty high for my age.
I started thinking about the fact that I was working hard to invest money for my retirement, but I was not investing anything in my health to ensure I could enjoy my retirement.   The time had come to deal with the problem.
Here is  picture of Angela and I in September 2009.  (Look at my fat little fingers! Yuck!)

How I Fixed It I knew from past experience that a diet and gym was a path to long term failure.  So instead I tracked my calories and analyzed my life to figure out what the biggest problems were.   Slowly I made small changes that I knew I would be able to live with for the rest of my life. This included reducing how often we were eating out, adding in healthy fresh food, and giving up alcohol.  Of course another obvious problem was my completely sedintary lifestyle. Having a unique distain for hours on the hamster wheel (treadmill), I knew I needed to be active outdoors in order to have success. I knew I used to love hiking, golf, and riding my bike.  So I started out slow with some easy hikes.  I increased the amount of time I spent outside by 10 fold. I didn't worry about what I was doing, as long as I was being active and enjoying myself.  Sure enough the pounds began to slowly slip off.  
My first symptoms of the 14er bug bite appeared mid summer 2010.  I had been on 14ers as a teenager, and I remembered how much fun it was.  I set a goal to get in shape to climb 14ers, and so I began training.  I was still really out of shape, and I thought tackling a 14er that year would be irresponsible.  Instead I set a year long set of goals that would get me in good enough shape to enjoy myself and be safe.  I started with 3-5 mile hikes in the foothills around Castle Rock. At first it was 300’-400’ elevation gain per hike.  By the October I was  50 pounds lighter and able to do the infamous Manitou incline in a little over an hour.  

I also read and researched to keep motivated.  I bought “Mountaineering: The Freedom of the Hills"  and spent a lot of time studying it.  I checked out dozens of climbing books from the library.  One of them I particularly enjoyed was Halfway to Heaven.  I enjoyed it enough that I got my wife Angela to read it as well.  After months of hearing me babble I could tell that she to was getting intrigued by climbing. Halfway to Heaven talks a lot about the website 14ers.com . I joined the site and found a great community of local hikers and climbers that were very motivated to climb the mountains that surround us.   

Throughout the winter we continued to hike, and we got back into snowboarding.  We bought microspikes and snowshoes so that we would be able to stay out in the winter conditions.  By January I had shed 70 pounds and I knew climbing would be much easier this summer.   I wanted to increase my cardio capacity so in February I started the Couch to 5k running program.  I completed my first 5k at the beginning of April. The training was tough, but I could really feel the difference when I was out on the trail.
Me and Angela after completing first 5k.

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Where Am I At TodayIn March I bought a new bike, and really got into cycling as well.  I found it to be my second favorite activity behind hiking.  It was also much easier to do on a daily basis, and again I noticed a difference in my endurance on the trail.   By mid summer I was riding 30 miles on the bike, had run a sub 30 minute 5k, had a 47 minute time on the Incline, and was hiking harder and harder trails with increasing ease.
In July I finally stood on top of a 14er.  The mighty Mt Elbert, the tallest one in Colorado.  All the training had really paid off, and the hike went better than expected.
For us the journey is just beginning.  There are more mountains in Colorado  than I can hope to climb in my lifetime.  Many of them are far beyond my current technical and physical abilities.  This means I have many years to get in progressively better shape.  Which is now an exciting prospect.
I have lost a total of 112 pounds since September of 2009.  Here is a picture of me on July 4th.

TipsSo I wouldn't want to leave you with out some lessons I learned along the way.

• There are two types of pain. The pain of discipline and hard work, and the pain of regret. The first pain is temporary and will be replaced by the pleasure of accomplishment.  The latter will eat at you for a long time in a very uncomfortable way. 
• You won't be successful unless you set goals.  You need to set some really lofty long term goals.  Something that seems almost impossible.  Then set lots of intermediate goals that when combined will get you to your big goal.  This gives you plenty of successes to celebrate along the way.   You need to move slowly, but at the same time push yourself hard.  You will soon be amazed at what you can do.
• Find a motivated partner that has similar goals if possible.  My wife has been a great partner. She has made tremendous progress herself, and has been right there beside me training, riding, and climbing.  Victory is even sweeter when you have someone to celebrate it with. 
• Make small incremental changes in your life.  Every few weeks look at your habits and try to eliminate the worst of what you are doing.  Make better bad choices, and make all of the changes permanent.  Small changes coupled with a lot of time lead to some really big results.  
• I know this isn't going to be popular, but you should eliminate or drastically reduce your alcohol intake. 
  • Alcohol is full of bad calories.
  • It reduces your body's ability to metabolize fat. Your liver learns to prefer it as fuel, and stores fat.
  • You are far more likely to make poor food choices after drinking.
  • Even a small amount of alcohol the night before a big activity will reduce your peak performance.  A lot of alcohol, and you will probably just stay in bed instead of hitting the trail. 
  • Alcohol messes with your sleep, and dehydrates you.  Sleep and hydration should be top priorities for anyone seeking a fitter lifestyle. 
• The things we think will make us happy in the short term, are really the enemies of our long term happiness.  When the alarm goes off on a cold day, I feel as if nothing would make me happier than shutting it off and skipping my workout.  Once I get going and complete the workout I have a much happier day than if I had chose to stay in bed. The same is true with your food choices.  Even though it seems that second cookie is really what you want, it is the enemy of your long term happiness. 

I hope you have enjoyed the article, and perhaps it will motivate you to do something better for yourself.  I know I am very happy with my choice to change my lifestyle.

Inspiration - Body Transformation

Here's what she had to say:

I AM FINALLY WEARING A BIKINI AND SHORTS FOR THE FIRST TIME IN MY ADULT LIFE!!!!!!!!!!!!! I COULD NOT BE HAPPIER AND SOOOOOOO FREAKIN' EXCITED!!!!!!!!! I'M ON CLOUD NINE!!!!! I hope this video inspires and motivates you to reach YOUR own personal goals! One thing I have learned from this experience, is that anything is possible, and we ALL have the capabilities to make a positive change and difference for the better of our mind, body and spirit!!!! Tosca, The Eat-Clean Diet, The Kitchen Table and The Oxygen Magazine helped change my life, and I KNOW it can help change yours!! You can, You will, and You must do this!!!!! Never Give Up!!!!!! 

Getting back on track...

It’s a cycle that most dieters recognize. Even those of us who eat clean as opposed to “dieting” are not immune.

You start off like gang-busters with eating clean and making it to the gym, and then suddenly, you find your motivation dwindling. It’s not pretty.

They say it takes 21 days to create a new habit. I beg to differ. After 21 years of trying to make a habit of getting to the gym, I still have my days (and yes, even weeks) when I just cannot seem to get there regardless of what I do or what I tell myself.

Clean eating is no different. While I may not have to make it down the street to the gym, I still have to make it to the grocery store, then back to the kitchen where I have to plan, prep, cook and clean up. At times, it’s just downright tedious.

Now don’t get me wrong, I love to cook. But I have my moments where the last thing I want to see is a knife or a pan. It’s enough to make me want to run to the nearest restaurant and order the least healthy thing on the menu. Because frankly, it’s easier to get in my car and drive to a restaurant than it is to get in my car and drive to the gym or to the grocery store (I know there’s logic in there somewhere.).
But then a day finally comes where I suddenly have a shift in my way of thinking, and I’m back to going gang-busters again.

Now that last part may sound easy, but it’s anything but. It can take me quite a while to work my way back to that “gang-buster” point. I’m learning that there is a process to it. A process that I hope to learn well enough, that I may some day be able to speed it up considerably.
Here’s what I’ve learned so far.

1. LOWER YOUR EXPECTATIONS – Getting remotivated usually starts with a new goal. A goal that is not quite as hard-to-reach as my previous goal. A goal that feels more attainable. More humane. More within my grasp. Instead of focusing on the remaining 60 pounds I need to lose, I figure out a reasonable number I want to reach on the scale. Perhaps a number that equals losing 5, 10 or 20 pounds instead of that overwhelming 60. I find that when I do this, the weight that comes off my shoulders starts to come off the scale as well.
2. THE KITCHEN IS NOW CLOSED (Or, don’t eat past 7pm) – I know there are a lot of people out there that will argue this point. They will say that your body doesn’t know whether it’s 7pm or 7am, it will burn fuel the same no matter what.  But I beg to differ. As we slow down at night, our body requires less energy to function. The liver needs it’s rest as does the pancreas. Allowing time for digestion between your last meal and bed time allows your body to “close up shop” for the night. Just as our brains need rest via sleep, so do our bodies by allowing them to finish up for the night. After all, there’s a reason they call it “breakfast”. You’re supposed to be “breaking a fast”, not continuing a feast. I find that inevitably, when I stop eating at 7pm, I feel better in the morning, and I’ve managed to either maintain my weight or lose some (instead of gaining it because I had a 3 course meal at 11pm).
3. REPEAT AN OLD WORKOUT – I get easily intimidated at the gym. I’m 6 feet tall, yet I shrink to about 6 inches the moment I walk through the gym door. At times like this, it’s so much easier to get started with a routine that is familiar to me. Something I have done several times. A workout that allows me to move seamlessly from machine to machine without having to stop and figure something new out. A routine that I feel confident doing because it’s all been done before. For others, motivation may come from trying something new. But I’m a creature of habit. I find comfort in familiar things. So an old workout makes it far easier for me to talk myself into getting back to the gym. Then, once I’ve gotten my stride back, I can start altering my workout again to include something new.
4. EAT YOUR FAVORITES – I love comfort foods. Food has always been a source of security for me. It gives me a sense of peace. While this can sometimes become a problem, I find that if I focus on it, I can use this to my advantage. This is why I convert so many “mainstream” recipes to clean eating versions. I find comfort in the fact that if I want to indulge in some ice cream or chicken and dumplings, that all I have to do is make them. I don’t have this huge “do not eat” list attached to my fridge. I can have what I want, I just have to make it a little different.
5. FIND YOUR DRIVE, NOT YOUR MOTIVATION - I’m finding that being inspired and staying on track isn’t about that initial motivation that gets you to the gym on the first day. It’s about a drive and desire that comes from deep inside. A perseverance that says, “I’m going to do this no matter what“. That drive that will keep you going even when you don’t want to. While that initial spark in the beginning feels great, you have to dig deep to find your drive. Otherwise, your quest for health will fall short the moment your motivation does. It’s about waking up every morning, and realizing that you have a choice. You can choose to do those things which will contribute to your health, or you can choose to do those things which will contribute to the deterioration of  your health. Nobody else can do this for you, and nobody else will suffer or benefit from your choices. It’s you, you and you. And let’s face it. Failing to make a decision, IS in fact, making a decision, isn’t it? So make sure you are making the right decision.

So now I’d like you to take a moment, and get out a pen and paper. Go through each point here, and write down what will work for you based on the above 5 recommendations.

1. What small goals feel more achievable to you?
2. What time of evening are you comfortable with closing your kitchen for the night?
3. Do you have an old workout you could do in your sleep? If so, great! Use that when it’s needed! If not, what is a simple, unintimidating workout you could do at the gym?
4. What are your go-to comfort foods? Can they be converted to clean eating guidelines?
5. What drives you? Dig deep here. Be honest. What will get you out of bed in the morning no matter what the circumstances? Your kids? An upcoming wedding? Avoiding a particular disease? Take the time to figure this out. It’s very powerful!

Once you have this list, put it up where you can always see it. Depend on that list in your moments of weakness. Trust me, it will get you through.

http://www.thegraciouspantry.com/getting-back-on-track/#more-8487

You can take the fat off the girl but you can't take the fat girl out of the girl

This post is from my friend Pam at Barbie Bootcamp.  It was a great post and I want to make sure I keep it in my keepsake under "motivation"...

Original Post: http://barbiebootcamp.blogspot.com/2011/07/bayada-bulge.html

The Bayada Bulge

The good thing about transforming yourself? The confidence you gain with each pound you lose. When you see yourself setting and achieving goals with fitness, health and weight loss you realize that you can achieve the things you set your mind to. You start believing in yourself with everything that you do, far beyond just with weight loss. Your success in the gym leads to success in all facets of your life. Confidence seems to grow like weeds once you have a little bit, and that is a truly magical feeling.

While losing 40 pounds, I gained an immense ammount of confidence that carried over into my career allowing me to push myself to the point of being promoted to Director of my very own office. This required a move back to my home town, packing up everything I own to put in storage until housing became available (Cape Cod in July...NOTHING available) and staying with friends on a military base with the only gym close enough to be able to go to the one on base which has no air conditioning, mirrors or much for equipment. This means I only see my boyfriend once a week which has put a HUGE strain on our relationship, but at the same time has caused us to take our relationship to the next level with him moving in when I finally do get to unpack all of my things into my very own home which is a VERY big step. To top it all off I inherited an office that was in utter disarray, chaos and pandemonium which had just been cleaned out of all office staff. As Director, I was basically running around as all of the positions in the office while trying to simultaneously train the new staff I was slowly able to add over the past month. The cherry to this wonderful sundae of a month was my on call manager going on vacation and leaving me to cover the phone over the weekend last weekend (and again this weekend...). The phones didn't stop, literally every 10-15 minutes I got a call. It was as if the office had never closed. I spent a lot of last weekend crying.

You can take the fat off the girl but you can't take the fat girl out of the girl, I suppose because every time I face struggles and stress in my life, I unfortunately fall back into my old patterns of soothing myself with food. The carb-crack always lures me back. This week has been completely disastrous for both food and fitness, with me off track with both since Tuesday. I get very disappointed in myself, feeling like I let myself down and took steps backwards. It's hard not to beat myself up for turning to food for anything other than fuel, eating for taste and not nutrition but at the end of the day I'm human. I make mistakes. The important thing in all of this is to learn about myself, what leads me to this behavior and being conscious of the traps I will of course face the rest of my life.

Food for some people really is a drug; and for me it really is. I have to be more aware of when I'm close to falling off the wagon and figure out ways to stop myself before I fall. I decided to start journaling each night as a way to learn more about why I make these choices, and to relieve some of the stress and anxiety I have revolving around the mountain of changes going on in my life. Every day is a new day, and at the end of each day if nothing else I can look at it as a lesson and even if it's a step back, if I can take some knowledge about myself and my behavior to help move myself forward in a healthier relationship with food then it's all for the better and all a step forward (even if it feels like a leap backwards).

New Stats!

I have some new stats... I didn't do my stats the day I got back from Mexico because I was feeling a little bloated.  I also got really sick from being in Mexico and basically was unable to workout or eat normally (hello rice and bread for 3 days straight) for the rest of the week.  I was on 3 different meds and finally this week I started to feel better.  However, I got my you know what, so these stats reflect that issue! 


I will say that I did the best I could in Mexico.  I worked out about two hours the entire time I was there which isn't bad.  I never work out on vacation so I was happy that I actually did this!  It felt great too. 


I'm really happy with my results so far and I am feeling A LOT better about myself and also I have noticed just my mood!  Today is the first day I put on a pair of pants in a while and it felt great that they fit!  Okay my stats are below:






total
weight loss: 8.9lbs
body fat %: -0.8%
chest: -2"
arms: -1"
hips: -1.5'
waist: -3"
thighs: -1"
calves: -0.5"

I also took before and after pictures (which I will NOT show here!) and I have noticed a difference :)  Taking measurements, having photos to compare and seeing numbers on the scale move is so encouraging.  This is the most I have lost all year and I have been trying to loose all year! 

I have a race this weekend with my friend Sarah, 4 miles, I am very nervous!  But all I know is just being out there and moving makes me happy!

See ya in a week.

7 Diet Tips That Really Work

Whether you're looking to lose a few pounds - or have 30, 40 or more pounds to shed - a few creative weight loss tips can make it easier. To help you stick with your diet and meet your weight loss goals, WebMD asked several nutrition and fitness experts to share their secrets of success. The 7 diet tips that follow can help you get on the fast track to safe weight loss, no matter what kind of diet you're on.

Weight Loss Tip #1: Count on more than willpower alone.

It's easy to blame diet failures on a lack of willpower, says Lisa Sanders, MD, a Yale University primary care clinician-educator. But willpower isn't meant to be the only tool you use. It's more like a safety net for when life spins out of control.

Basing your weight loss efforts only on willpower can actually work against your diet goals, says Martha Beck, PhD, life coach and author of The Four Day Win: End Your Diet War and Achieve Thinner Peace. For instance, research shows that trying not to think about something - like that frosted chocolate brownie - can actually make you focus more intensely on it. When you're rested, relaxed, and enjoying life, Beck says, you can suppress unwanted thoughts and feelings fairly easily. But when you're stressed, annoyed, or pressed for time, resisting temptations is much harder. So rather than relying on willpower to get you through, set a goal to develop a conscious awareness of what you eat without obsessing about it.

Weight Loss Tip #2: Set yourself up for success.

Here are two ways you can set yourself up to succeed. First, says Andrea N. Giancoli, MPH, RD, eliminate any food that doesn't support your weight loss goals. Giancoli is a spokesperson for the American Dietetic Association (ADA). She says it'll be much easier to resist temptation if unhealthy choices aren't around. Purge your pantry of any foods that list "partially hydrogenated oils" as an ingredient. Toss out sodas or other drinks made with sugar or high-fructose corn syrup. And, especially if you prefer bottled water to tap, keep a supply on hand. It's easier to grab on the go.

Then give your diet some help by making it easy to exercise. Gregory Florez is founder and CEO of FitAdvisor.com, a top-rated fitness training service. He says two things you can do to avoid becoming a couch potato is to clear off the clutter hanging on your treadmill and then pull other fitness gear out into the open where you can see it.

Weight Loss Tip #3: Set up a support network.

Studies show that social support is crucial - especially for women, says health psychologist Bess Marcus, PhD, professor of psychiatry and human behavior at Brown University Medical School in Providence, Rhode Island. You can help yourself by finding at least one person who believes in you and your ability to succeed at your weight loss goals. "Line up a friend to walk with you, watch your kids so you can work out, or even just call to check in on how you're doing," says Marcus.

If you want to be social and in good shape, make a date with a friend for twice-weekly workouts. If exercise includes social time, you're more likely to look forward to lacing up your sneakers. Sports medicine researchers at Indiana University found that working out with a partner is the best predictor of exercise satisfaction, and a partner can help you stick with your routine. For even more motivation, sign up for a team sport like soccer, volleyball, or Ultimate Frisbee. Then you'll have a crowd of people depending on you.

Weight Loss Tip #4: Set realistic goals.

If you've been inactive for months (or even years), don't immediately plan to work out every day. "Appraise your life," Marcus says, "and then make some strategic changes that you can realistically achieve." And don't be afraid to start small, especially with weight loss goals.

Beck recommends setting goals that are so easy they're almost laughable. Take your list of daily goals, she says, such as "Eat 5 servings of veggies a day" or "Snack only once between meals," and cut each one in half. Aim for 2.5 servings of vegetables. Cut down your snacks to 2 per day.

Still seem too hard? Then cut those goals in half again. Make your goals so incredibly easy that you're sure you can't fail to meet them, Beck says. Then you'll be motivated to continue. Next, set dates to increase your goals, adding that extra serving of veggies or 10 more minutes to your workout until you reach your maximum potential.

Weight Loss Tip #5: Police your portions.

If you're like most women, a "serving" is the portion size you're used to seeing on your plate. Clearly, bigger portions have more calories. And calories are what it all comes down to when it comes to losing or maintaining weight, says Lisa R. Young, PhD, RD, author of The Portion Teller Plan.

Some foods are more calorie-dense than others: 1 cup of raw broccoli contains 31 calories, so a double serving of 2 cups gives you only 62 calories. But 1 cup of premium ice cream can easily hit you with 300 calories or more. A larger, double serving can mean a whopping 600 calories. If you take in more calories than your body needs, the extra calories are stored as fat, Young tells WebMD. To tally portion size correctly, keep a measuring cup handy for a quick reality-check.

Weight Loss Tip #6: Picture your future self.

Have you thought of where your weight loss plan is taking you? Let your mind explore your future self, says Steven Gurgevich, PhD, director of the Mind-Body Clinic at the University of Arizona College of Medicine in Tucson and co-author of The Self-Hypnosis Diet.

Picture yourself the way you hope to be six months or a year from now - how you look, how you feel, and who you spend your time with. Imagine yourself creating your life the way you'd like it to be. Next, invent one or two affirmations that state your intention to be fit and healthy. For example, "I am whole, healthy and strong," or "I am satisfied with just one piece of chocolate." Creating a mindset that makes it easier to stick to your weight loss plan is just as important as how much time you spend on the treadmill.

Weight Loss Tip #7: Be ready to work.

"We're deeply conditioned to do what we've already done," says life coach M. J. Ryan, author of This Year I Will . . . How To Finally Change a Habit, Keep a Resolution, or Make a Dream Come True. If, for the past two years, you've come home from work, grabbed a soda, and crashed on the couch with take-out, you're strongly conditioned to do that again tonight and tomorrow night, too. Change isn't impossible, but it does take work.

"To develop new habits, you have to make new neural pathways," Ryan tells WebMD. So create weight loss reminders to help jolt your mind out of old habits and into new ones. Try posting a note on your fridge, reminding you to eat fruits and veggies or drink more water. Or post notes on your bathroom or bedroom mirror with upbeat messages like "Remember to breathe!" or "Hey, beautiful!"

Before you know it, you'll be smiling back at the face - and body - in the mirror.

*From WebMD

July Plan

Here is my plan for July

1. Eat 5 – 6 small meals a day (200 – 300 cals/ meal)
2. Get 150 minutes + of cardio each week (My plan is to really do at least 1 hour of cardio a day 6x a week but no less than 150 minutes a week at the very least).
3. Take progress pics on the first & last day of your challenge (front & back full length) THIS IS WHAT KEEPS YOU HONEST.
4. Follow these 3 ST workouts, one Monday, one Wednesday and one Friday each week








Warm up
SB Lat pullovers
SB Chest Flyes
SB Back extensions x 10, hold last one 10 seconds
Burpee/ push up x 10
Repeat twice for a total of 3 rounds.
Stretch
__________________________________________________
Warm up
Plyo lunges x 10 each leg
Reverse Lunges x 10 each leg
SBHamstring curls x 10 each leg
SB Crunches x 20
Repeat twice for a total of 3 rounds.
stretch.
________________________________________________
Warm up
Lateral raises x 10
Front raises x 10
SB (seated) alternating overhead press x 10 each arm
Plank x 30 sec
Mtn climbers x 40 sec
Close grip/ skinny push ups x 10
stretch.

New Day!

I am back from my vacation in Mexico and boy did I have a great time!  I swam, I played, I drank and I ate!  Holy Guacamole!  While I was not 100% on track, I will say I made efforts to be better than complete self-sabotage.  For instance, I tried have a clean breakfast and didn't binge on wonderful Mexican food all day.  So my mind changed a bit here.  Because normally, I would have!  I saved good food for the evening, where I could have a nice dinner with Todd.  I also managed to get in a 7 mile run and a 1.75 mile walk during my 5 days there.  I'm proud of myself on this because I NEVER exercise on vacation.  Do I wish I was a little better, yes, but I did okay and I'm not going to make myself feel guilty.  However, being back in NYC, it's time to get back on track.

The first place of business is food.  I just ordered FRESH DIRECT to be delievered tomorrow so I can start my eating off right.  What was on the list: Greek  Yogurt, Part-Skim Cheese, Cabot 75%, Apples, Hummus,Blueberries, Avocado, Strawberries, Bananas, Almond Milk, Pam Olive Oil Cooking Spray, Whole-Wheat Pizza Dough, Chicken, Diced Tomatoes (for home-made sauce),  corn, celery, Romaine, Kale, Cucumber, Carrots, Tomatoes...

I'll also start heading back to the gym tomorrow! 

Game on :)

Beinvenido a Mexicano!

I have found a plan that works for me (finally) and it’s been great being on plan AT HOME.  I know how hard it is to be plan away from home.  So I’d like to blog a little about that!

For me, this plan is a long-term commitment and permanent lifestyle, thus incorporating dinners, weddings, birthdays, travel and so forth is a must.  I’m not planning on cutting this part of my life off!  But I am willing to cut out the fatty food!

I head to Mexico on Thursday and return Monday so I have 5 days ahead that are taking me out of my diet “comfort zone”.  My  plan is to plan ahead because I know “failing to plan, is planning to fail”. 

Here are some tips I’m taking with me while on vacation:

·       Don't use your trip as an excuse to take a vacation from your diet but rather a motivating factor to keep going. Chances are you may be somewhere where it's warm and most of us want to look good when we’re out on the beach in a bathing suit or taking a walk in shorts and a tank top.

·         Anticipate and equip yourself for the stress of travel such as waiting at the airport, spending long hours in the car or facing delays. Try to get plenty of sleep prior to your trip and make sure you eat a healthful meal before you leave in case you have to wait more than a few hours until you can eat again. Stress and lack of sleep in and of themselves can cause unstable blood sugar levels and cravings for unhealthy foods.

·         Pack some sustenance along with the clothes, shoes and bathing suits!  By packing some of your favorite foods and snacks, you can ensure that when hunger strikes, you are still able to stick to your program. If you’re traveling by car, it's easy to slap a cooler and a few grocery bags into your car. If you're flying, your choices may be slightly more limited but still possible. Most people opt for at least one carry-on and most carry-ons can accommodate snacks and drinks. Nuts and seeds make great snacks because they're easy to pack, full of nutrition, easy to consume and they keep you sustained.

·         Thinking of skipping breakfast or lunch in the name of going out to eat for dinner? Don't do it! Skipping meals will only aid in helping you to feel hungrier later in the day which can result in overeating or opting for foods that go beyond the realm of healthy and diet-appropriate.

·         Drink up! Water, that is! Consuming lots of water will help you feel satisfied and full and will help replenish what your body has lost or will lose during the hot day. Stay away from coffee and sodas because they're full of caffeine (and, in the case of soda, sugar and caffeine) and may increase carbohydrate cravings.

·         Pack your pills, calculators, etc. Whether you're on a diet that involves taking supplements or you're taking your own assortment of vitamins to ensure good health, make sure to take them with you so that you stick as close to your routine as possible. Some diets require counting carbs or weighing food servings and you may have to leave space in your suitcase for any devices that will help to ensure your dieting success while you're away such as carb counters, food scales or daily calorie logs.

·         Get physical! Even if you fall short on physical activity and calorie-burn during the work week, there's no excuse not to capitalize on physical activity when you're on vacation! Whether it's walking around and sightseeing or running through the sand and swimming in the ocean, vacations present dozens of unique exercise and movement opportunities which inevitably translate to calorie burn and sometimes lost pounds for dieters. It can also help offset any excess calories you may have given in to when vacationing.

·         Come to your senses....in a timely manner. If you see yourself drifting from your regimen, sit down and think about how poor choices in the near-term are going to sabotage your long-term diet plans. The longer you stay off of your plan, the harder it is to get back on track.

·         Hit as close to the mark as possible. While you may not be able to follow - food-for-food and calorie-for-calorie - the program you follow when you’re at home, make smart substitutions that come as close to meeting your guidelines as possible. For instance, if your choices are limited, eat a little more of the foods and preparations that ARE part of your diet as opposed to those that aren't. Have an additional serving or servings of salad and fresh veggies (watch out for dressings and dips though - depending on your diet, they may NOT be a good accessory to your salad or veggie platter) as opposed to loading up on bread and butter, have a fruit bowl (low-fat diets) instead of chocolate cake if you're craving dessert after dinner or opt for an extra slice of cheese (low-carb diets) on your chicken breast or burger instead of going for the bun or piling on ketchup or barbeque.

Okay, so we are all bloggers, who else is there beside KleanKorner?

What's wonderful in this world of blogging is that you can literally get ideas from a million people!  So who are some of my favorite... check below... I'll continue to grow this list as my journey goes on!

• KleanKorner - www.kleankorner.blogspot.com: My Blog!
• The Pure Organics - www.thepureorganics.com: This is my mum and my upcoming business which is all organic body products.  Stay tuned!
• Barbie Boot Camp - www.barbiebootcamp.blogspot.com: My best-friend Pam's journey of weight-loss and advice
• Eat Clean Diet - www.eatcleandiet.com: Tosca Reno's blog on eating clean.  I also have her book which I love love love!
• Kath Eats - www.Katheats.com: She's a registered Dietitian with a blog and I have found great recipes.  
• The Get in Shape Girl: She's on facebook.  She often offers advice on meals and exercise.
• New York Road Runners: They are on FB.  They plan all of the races in NYC which keeps me organized on what is up and coming that I can do for runs!
• Shape: They are on FB.
• Yumi Blog: http://thesecretyumiverse.wonderhowto.com/blog/: Random FUN stuff!  It's how I got my veggie cheat sheet.
• Gracious Pantry - she has WONDERFUL posts which I reference on my blog ALL the time.  

I'm fine, I hate you, I love you, I want ice-cream, Come here, Get Away, Oranges?

Getting Through That "Time of the Month"

Most of us experience bloating, fatigue, cramps, headache, cravings, digestive problems and mood swings before and during our menstrual cycle. One of the best ways to prevent and treat these symptoms is by sticking to a healthy diet, which can also aid general health and overall well-being.  Below are ways to stick to a healthy way of living even during this annoying time:

Beans

The high fiber content of beans and peas reduces the congestive symptoms of cramps by producing bulkier stools with higher water content. This rids the body of excess fluid and also normalizes digestion, reducing both constipation and diarrhea, according to Dr. Susan Lark, director of the PMS Self-Help Center in Los Altos, California, and author of "Dr. Susan Lark's Menstrual Cramps Self Help Book." Legumes are also a good source of B vitamins, which prevent cramps and menstrual fatigue. Although beans can create excess gas, this can be minimized by eating small amounts and increasing slowly, or by taking a digestive enzyme like Beano.

Green Vegetables

Green vegetables are high in calcium, magnesium and potassium, which relieve and prevent the spasms that lead to cramping pain.  Dr. Lark also adds that these minerals can calm and relax emotions, reducing irritability. Dark green vegetables also contain high amounts of vitamin K, which is needed to coagulate blood and prevent excess bleeding.

Omega-3 Fatty Acids

A group of hormone-like substances in the body called prostaglandins are involved in muscle contractions and menstrual pain. One way to shut down the prostaglandin effect is by consuming omega-3 fatty acids like those contained in salmon, walnuts and flaxseed or suppements.

Pineapple

Fruits are high in manganese (lowers menstrual discomfort), but one of the richest manganese food sources is pineapple. Pineapple also contains high levels of bromelain, an enzyme thought to help relax muscles and therefore prevent menstrual cramping.

Tea

Tea is another source of manganese, although women should avoid the caffeinated version, which can actually lead to greater menstrual discomfort. Ginger tea may be helpful in relieving nausea and bloating, and chamomile tea also contains properties that relieve muscle spasms and reduce the tension that can lead to anxiety and irritability.

Water

Excessive fluid retention is one of the main causes of congestive symptoms seen with cramps, which are characterized by dull, aching pain. One of the very best ways to help decrease water retention, even though it may seem counterintuitive, is to increase water consumption--if a woman isn't drinking enough, her body may overcompensate by retaining extra water.

Whole Grains

A study by British doctors found that eating small amounts of carbohydrates every three hours and within one hour of going to bed combated PMS symptoms in 70 percent of women.  Whole grains are excellent sources of magnesium, which reduces neuromuscular tension. Whole grains also have B-complex vitamins and vitamin E to combat fatigue and depression.

Yogurt

Yogurt contains live and active cultures of bacteria that promote a healthy digestion. Yogurt is also a good source of calcium, and getting twice as much calcium as an average women consumes on a daily basis, 1,300 milligrams instead of 600, seems to alleviate menstrual discomfort.  However, since meat and dairy products contain arachidonic acids, which increase the production of cramp-causing prostaglandins, women may prefer to choose nondairy forms of calcium such as broccoli, kale, canned salmon with bones and calcium-fortified foods like cereals and juices.

Vitamins

Add essential fatty acids to you diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.  Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps. 

Other Remedies

There are other natural remedies commonly used for PMS, including:

Ginkgo

Vitamin E

Royal jelly

OPCs (oligomeric proanthocyanidins)

Uva ursi

St. Johns wort

Wild yam

Dandelion

Reflexology

Chiropractic

Progesterone cream

Also, check out my blog post on Vitamins for other options and more information.

Exercise

Regular aerobic exercise such as brisk walking, jogging, swimming, or cycling may help relieve PMS symptoms. In one study, the frequency but not the intensity of exercise was associated with a decreased PMS symptoms.

Relaxation

Breathing exercises, meditation, aromatherapy, and yoga are some natural ways to reduce stress and promote relaxation. Many women feel more assertive and attuned to their needs in the weeks before menses. This can be used constructively by allowing for personal time to relax, expressing emotions, and giving priority to your needs and what nourishes you.

Acupuncture

In traditional Chinese medicine, the liver is the organ most affected by stress, anger, and frustration. Stagnation of liver energy, or "qi", by emotions, alcohol, and spicy and fatty foods can lead to PMS symptoms such as breast tenderness and abdominal bloating and cramping.

Although there is no scientific evidence behind this assessment, acupuncture, exercise, expressing emotions, and breathing exercises are recommended by practitioners to relieve liver stagnation.

Eating Healthy When You're Eating Out

For me, eating out, social gatherings and so forth have always been a death sentence to my waist-line.  It's the time that I usually say, "okay this is cheat night", however, living in NYC, every night can be a cheat night because there's always somewhere to go or something to do.  Part of my Clean Plan is not making excuses why I cannot eat healthy.  I could certainly stay home and cook every meal and make every lunch, however, I enjoy going out sometimes.  We all do!  So how do we stay on track? 

Last night I was presented this question from myself.  Todd called right before I was heading to the gym and asked if I'd like to go to dinner tonight.  With the crazy lives we lead in NYC, setting aside a date night once per week is important, thus his invite to dinner was not something I was going to say no to.  Sure I had leftover grilled chicken I could eat but dinner was the experience of being with him and enjoying conversation and being together.  No doing dishes, no cleaning needed.. just dinner and relaxation.  One of the best things I did was go to the gym BEFORE I went to dinner.  In the past I would say, "Well it's a cheat night, no point in working out!"  But there is point in working out, it makes you realize you are working hard and why throw it away on an unhealthy and guilt filled meal?  So I headed to the gym and did my hour of cardio as I planned and headed home to shower and get ready for our date night!  Todd asked what I was in the mood for and I told him that I was happy if the menu had salad or a chicken dish.  I knew I'd be safe if those two items were on the list.  So he picked an Italian joint on the Upper East Side (oh lordy, Italian, my fav!).  He knows that I'm working on losing weight and changing my diet, so he is very supportive and understands the place I am in.  This helps!  On our way to dinner, the only thing I asked was that when the bread basket comes to please take a piece or two and then ask the waiter to take the rest of the bread back.  Which he did and guess what it helped!  And I didn't miss it!  I didn't obsess when I got there about the bread.  I put it past me.  That is not what I wanted to fill up on.  I think it's important NOT to obsess too much.  For me dinner is the experience of being with Todd not the experience of devowering food and being stuffed!  The menu was your typically YUMMY Italian.  I stuck to my plan and tried to skim most of the menu and go straight to salad and pollo!  I ordered a salad with lemon dressing (the rest of the salad had veggies and little avocado).  For dinner, there was sauted chicken with veggies (sauted aka fried) so I asked the waiter for it to be grilled and the veggies to be steamed.  No questions asked - they did it - and it was good!  We also enjoyed a glass of wine and dessert (blueberries and strawberries and I was able to take most of it home b/c the dessert was sooo much fruit!  Used it with breakfast this a.m.!)

Eating out doesn't have to be off limits.  It's possible with a plan.  Here's some tips to sticking to that plan without throwing your health goals out the window:

1. If you can look at the menu before you go to the restaurant and have a plan of what you are going to eat.
2. Be assertive.  Ask for changes to the menu.  If an item is fried, ask for it grilled.  If it comes with fries, as for veggies. 
3. Ask your waiter to "triple the veggies, please".  Most veggies that come on your plate from a restaurant serve more as garnish than food.  When ordering, ask for double/triple veggies.  By the end of the meal you will feel full not fat.
4. Ask how the food is prepared.  Read between the lines. Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats — much of it saturated or even trans fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).
5. Don't restrict yourself, this is when binging comes into play.  If you feel like you want that bite of bread, ask if they have whole wheat or half of the roll if you have to and add a little oil to it, nix the butter. 
6. Ask the waiter to box half your entree before it gets to the table or split with someone else.  Hello leftovers for lunch tomorrow!
7. Often eating two appetizers are healthier than what could be on the entree menu - this is great at Asian Fushion type places especially.
8. Skip the fancy drinks. If you must order an alcoholic drink, forget the margaritas, piña coladas, and other exotic mixed drinks. They include sugary additions that only add calories. Opt instead for a glass of wine, a light beer, a vodka and club.
9. Drink water throughout the meal. It will slow you down, help you enjoy the food more, and let the message get to your brain that you’re full — before your plate is empty.
10. Remember, eating out isn't just about what you are putting in your mouth, it's also about the experience of being with your family, friends or significant other.

How I Got My Movo Back

One of the biggest hurdles of weight loss is motivation!  Who hasn't said, "Oh i'll start Monday!".  Monday comes along and we don't start... Sound familiar?  The biggest hurdle in weight loss is getting your MOVO aka motivation.  I go back to the quote I gave you earlier "Today is the day you dreamt about..." because today is NOT next Monday!  Here are the ways I got my MOVO back....




1.  Take a photo in a bikini.  It's an awful thought right?  But this is the best proof of what you look like  and where you will go from here.

2.  Take your measurements.  On the weeks when you aren't losing a pound you will be losing inches.  This will be your proof.

3.  Buy the book "Clean-Eating Recharged" by Tosca Reno.  This gets you to the basics of food.   You start to realize what it is you are putting in your mouth and what exactly it is doing for your body. Education your self by reading blogs on success stories, healthy eating, clean-eating and so forth. 

4.  Find a friend like Pam... and maybe if we are all lucky Pam will start her own blog / website that we can stalk!

5.  Get rid of junk in your fridge and in your cabinets.  Go to the store, purchase all new food, and start fresh.  Include vitamins in this shopping experience.

6.  Join, http://www.myfitnesspal.com/ to track what you eat.  It helps.  Join http://www.bodybuilding.com/ to track your weight and measurements and also look at other people's success stories. 

7.  Join a gym and buy some new gym outfits.

8.  Write down your goal.  What is it you want to accomplish?  Is it weight loss, energy, self esteem, working out?

9.  Get a good nights rest.

10. Begin!

Today is my tomorrow I dreamt about. I am making it a yesterday worth remembering.

Today is my tomorrow I dreamt about.  I am making it a yesterday worth remembering. My friend Pam sent that to me an email a week ago and it stuck.  I have been on the up hill climb of weight gain for the last year and at my witts end I decided that I reached the peak and need to start heading back down to where I was minus another 15-20lbs! 

My friend Pam recently went through a 40lb weight loss and her new found energy, happiness and self confidence really struck a cord with me.  So one email from Pam later, here I am a week later and 6.9lbs lighter.  During the last week I've read a book, I've emailed with Pam, I've friended fitness guru's on facebook, I've googled enough diet things than I know what to do with.  It's all sitting in my head and some are saved in bookmarks, printed out or in my email box and thus I decided the best way to bring all that information into one place is through a blog.  This is for me and also for anyone begining their own journey on the climb down.  I hope I can bring to you what Pam brought to me, motivation and education!

And remember: Today is my tomorrow I dreamt about.  I am making it a yesterday worth remembering