Chocolate and Health

I am going to post my calories for the past few days, just to keep track

Monday: Burned 2359, Consumed 1113, diff 1246
Tuesday: Burned 2359, consumed 1551, diff 653
Wednesday: burned 1860, consumed 1145, diff 715
Thursday: burned 2374, consumed 1121, diff 1253
Friday: burned 1860, consumed 889, diff 971
Saturday: burned 2410, consumed 1883, diff 527
Sunday: burned 2417, consumed 1396, diff 1022

Some of these numbers are approximate but here it is. I am on a good path for eating 1200 calories a day. I've bumped up my fruits and veggies and that is paying off.

I was watching an episode of X-Weighted and I think we, as a society, are becoming desensitized to what being overweight and obese looks like. The girl was 194, 5'6 which made her obese. I did not think she was obese and she was. And I have been obese for months!!!!!!!!!!!! At 191 I go from being obese to overweight. I am a size 14 and I could find lots of people who would say I look great. I don’t think anyone should look down on people for being overweight, obese, or mobidly obese, but I think we need to get real on what healthy looks like. Before I use to look at people and think “you are so thin” and these were not people who were size 0s or 2s, they were 6s or 8s, but now I look at them and think “you look healthy”. I don’t know what their lifestyle is like, but I think that we need to remember what healthy looks like. It is different for everyone, but healthy is out there for everyone. That’s my rant for the day.

And I hate it when stars go from being obese or overweight to being healthy and people give them crap. For example, when Jennifer Hudson dropped to a healthy size, people side she was selling out. She is a size 10 not a size 2, if hsheid it in a healthy way and she is maintaining a healthy life style, than why the backlash. I understand when actresses go from a size 6 to a size 2 or 0, the image they can be portraying in the media, but we need to remember that our lives are very different than theirs. And so are our bodies.

Either way, whether a size 2, 10, 18, or 26 we should celebrate who people and if they are get healthy, than great.

Just something to think about. Say well!!!

Growing

I've Jillian's radio show inspirational. Her advice on improving yourself and preserving is helping me with evolve how I think and how I view things. Most of what she says is stuff that I've already heard but, I think its the hearing it over and over again that is helping me to make these habits more unconscious.

And with listening to that and listening to a podcast on Tolle's teachings and with what happened this weekend. I am not the same person I was last year or the year before. I sense that I am stronger and have more confidence in myself and I allow myself to be me (before I did not). And then I was watching Grey's and I heard this....

"It does not matter how tough we are. Trauma always leave a scar. It follows us home, it changes our lives. Trauma messes everybody up. But maybe that's the point. All the pain and the fear and the crap. Maybe going through all that is what keeps us moving forward. Its what pushes us. Maybe we have to get a little messed up before we can step up."
Karev

With what I've heard recently, it seems that we live in a culture where we try to bury, ignore, and medicate the pain, the trauma. The culture does not embrace. The culture doesn't try to understand what can be learned from the ugliest moments. I know for me, I cannot live that way. In order to lead a fulfilling live, I need to feel my emotions (whether good or bad), learn from them, and move on.

I kind of feel like I've gone through my trauma and I am in the stage of my life of stepping up. I am hopeful, optimistic, and I have faith in myself, in the universe, and the unknown.

There are a few things I feel that are calling me. I want to explore them and see if they help me live my best life. One of the podcasts said

"how is life calling me to serve on this planet sharing my unique gifts and
talents?"

So, how IS life calling me to serve on this planet sharing my unique gifts and talents? I will ask this question as often as I can. Life is a journey, not a destination.

I am striving to be my authentic self everyday. I am striving.

Stay well!!!

New Eyes

This evening I decided to try on clothes because things felt different. I pulled out two slim size 14s and two size 12s. And I could get into all of them and do the zipper up on 3 of them. And one of them (my pink cords I bought on my 19th birthday) I've tried and tried and tried to fit into them. I can do them up (they show a lot of stuff) but I don't have a muffin top!!!!!

I also noticed today how much easier it is to move my body around. Yeah I put on a pound, but damn I am enjoying the changes in my body.

I am so happy and grateful for my healthy body!!

Stay well!!!

Free Veggies

Jillian keeps talking about free foods: foods that burn more calories digesting it than it has. So I did my research to find out exactly what she was talking about.

from http://www.medicinenet.com/script/main/art.asp?articlekey=56936

http://ask.yahoo.com/20040107.html
According to this website, the negative (or I guess null) calories do exist
-broccoli, cauliflower, spinach,

I've read a few more sites, so basically the calories it takes for your body to digest said food is equal to or greater than the calories in the food.

So basically, what it means for me. If I am hungry, spinach, lettuce, broccoli, cauliflower, etc are free game. I can consume without any consequence.


And then it got me thinking about the morning and lemon thing. So I did some research.

http://letusthankhimforourfood.blogspot.com/2008/10/warm-lemon-water-in-morning.html
"Break your fast as gently as possible-with a tablespoon of lemon or lime juice in a cup of warm water. Both of these juices, as well as vinegar, fit into the category of acidic foods that are known to lower glucose levels.
"The lemon juice in warm water needs only 15 minutes to work its magic. Warm water facilitates digestion."

12 weeks

Weight: 193.5 (↓ 0.5 lbs)
Waist: 32.25 (↓ 0.25 inches)
Belly Button: 37 (↓ 0.25 inches)
Hips: 45 (↑ .25 inches)
Calories burned (total): 2212 (↓ 530 calories)

So 12 weeks in a row I have lost weight. Not too shabby. And I am ecstatic that it is only 0.5 lb I've lost!! On Sunday, I weighed myself and I was at 197 so after what I put my body through this weekend, I am pleased. I definitely had some water retention going on. I will definitely not make 188 by April 1st, but if I'm lucky, I MIGHT by in the 180s by next week, if not by the following week. 2 weeks until 180, oh yeah!!!!

If I average 2 lbs a week I'll be 169 by graduation. That seems so surreal and an absolute reality for me. To walk across the stage at 169 with of the 6 years of uni I've spent the majority of it well above that weight!!!!

I am still quite glad that 3 days of binging only resulted in a 0.5 lb loss. Okay, time to get ready for work.

Salad and Tara

I love salads and Tara is amazing!

First, the salad. I came home from work today a bit tired and made myself a delicious and simple salad. Red leaf lettuce, spinach, radishes, bell peppers, and cucumbers, and grape tomatoes. No dressing, no meat, no seeds, no nuts. I had it with my sweet potato gnocchi, and that is the perfectest and deliciousest supper. I just feel so good after eating a salad. Yummy and delicious.

Now, I rebelled and went out for lunch. I thought I made some good choices until I calculated everything. A total of 780 calories!!! First and last time!!!!

I watched the first hour of the BL and Tara is absolutely amazing. The amount of drive and strength she has is amazing. I know she'll lose the most. Watching her inspires me and reminds me what I am here for and to step it up.

But I have studying to do. So the plan tonight is to study from 7:30pm-8:30pm, workout from 8:30pm-9:30pm and study from 9:30pm-11pm. No workouts tomorrow, so lots of studying then. Two quizzes in one week!!! Ahahaha!!!!!!

I am going into tomorrow's weigh in humbled. I know that that type of stress happens very infrequently, but it still shows me I need to work on my recovery plan. I am back on track, so I know the next few weeks will be very successful.

My goal this week. Calories: 1100-1300. Saturday is an exception and I will increase my cardio to create a nice deficit, but being diligent about my foods is what I'll do to get into the 180s. When was the last time I was in the 180s.....hmmmmmm...good question. I'll think about it and get back to you. At UBC I was about 175 and that is 2004. End of 2004, early 2005 was the last time I was in the 180s. That was 4 years ago. And that milestone is 2-3 weeks away. WOW. That is getting me excited. First studying, then exercising.

Its all about the bigger (or should I say smaller ;) ) pics ladies and gents.

Stay well!!!!!

Back

I am feeling back up to sorts. After my weekend bender of fast food, I started to come out of it today. I made sure to sleep in and help my body recover from the stress (and food).

I had my usual breakfast, brought with me a healthy and warm lunch. I knew that listening to Jillian's podcasts would help turn my mood around (she is very inspirational). That plus eating healthy, and exercising helped turn my mood from a 3/10 to a 6/10. I still have a ways to go, but I am heading there on a healthy path.

I had a successful caloric day today. I burned 2359 and consumed 1113. I think that is the least amount I've consumed in a long time. I have a nice deficit of at least 1200. My hope for this weigh in is to break even, or if I am very very luck to be down 0.5 lbs. If my scale did 0.25lb increments, I'd be hoping for 0.25lbs. I just hope I am still on the losing streak. I've turned around quicker than I've anticipated, but I definitely need to work my butt off the make up for this week.

My plan is to stay healthy when an emotional roller coaster heads my way. Now I just need some detail action steps. 1) For whatever unhealthy food I want to eat, get it at the grocery store. it'll be cheaper and superstore tends to have a healthier version of it. I think that alone will cut my calorie intake in half.

I don't think I am at the stage where I am able to glide through an emotional blow without overeating, so I should strive to minimize the casualties.

Stay well!!!!

Stressful Weekend

I had to take someone to the hospital on Friday. Dealing with this is one of the more stressful things in my life. I made some conscious choices eat some unhealthy things on Friday, Saturday, and Sunday. I kept up with workouts and now I am back on schedule. Not sure if this week will result in a successful weight loss, but I'll try.

Stay well.

Obesity can shorten your life!!!! Losing weight can add years to your life!!!!!!!!!!!!!

http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/20090317/obese_study_090317/20090318?hub=Health

I study was published that says "The huge study concludes that for every five points above an ideal body mass index, a person's premature death risk rises by about one-third.....For this study, an ideal body weight was defined as a body mass index of 22.5 to 25.

The study found that an increase of BMI by five points over normal -- from 25 to 30 -- increased the odds of death:

from heart disease or stroke by 40 per cent
from diabetes, liver disease or kidney disease by 60-120 per cent
from lung disease 20 per cent
from cancer 10 per cent"

My BMI is 30.4. If I had not hit my bottom, this might have been it.

I want to look at it this research in the following ways:

1) by maintaining your weight, you are not taking years off your life
2) by losing weight, you are adding years to your life.

How long do you want to life?

This is going to make me reaching 159 that much sweeter.

Stay well!!!

Doer

I know, I'm all Jillianified right now. But I was reading a blog on her website by Dr Steve Gundry, a cardiologist.

"......Yoda wags his finger at young Skywalker and says in Yoda speak: “Try not! Do or do not! There is no try!”

There in lies the key to your success. You don’t try to set the alarm clock; you set it. You don’t try to get to work at 9; you get there. To say you will “try” to do something gives yourself permission to fail. (“It’s okay, I really tried hard not to eat that whole bag of chips, but they were soooo good, I couldn’t help myself!”) But henceforth, you will not try to avoid certain foods; you will avoid them. You won’t try to eat certain foods; you will eat them. And the more you do this, the more you will become that person. Why? Because that’s who you are! There — you just learned the answer to the first question."

We’ll talk again soon. From now on, you are a doer, not a tryer!"

I know I've certainly been a tryer for a very long time. So I am going to make a list of things that I do. I need to think about them and kind of like the giving up restaurants and my future giving up TV for a month, I will DO this things for a month. Make a commitment to myself to improve my life. You all know how much I love challenges, so I'm confident I'll succeed. But I will update you later.

Our lives are within our control!!!

Stay well!!

Calories

I found on Jillian's website that says how much calories I should be consuming a day.

The amount of calories I should be consuming a day in order to burn 2 lbs a week is 1360. For the past few days I've consumed

Monday: 1578
Tuesday: 1434
Wednesday: 1618

So on average, I've consumed 1543, so I need to drop my calories by 183 calories. Not to bad.

I've planned out my meals, and when things go as planned, I'll consume 1300 calories. I am going to try it. Lets' see how it goes!!

It is 9pm and I am off to sleep. Want to go hard tomorrow.

Stay well!!

Milestone

Wednesday Mar 18

Weight: 194.0 (↓ 3 lbs)
Waist: 32.5 (↓ .25 inches)
Belly Button: 37.25 (↓ .5 inches)
Hips: 44.75 (↓ .25 inches)
Calories burned (total): 2742 3921 (↓ 1179 calories)

After my stressing about what I ate last week, I turned in a big weight loss this week. I lost 3lbs this week making it a total of 20lbs!!!! It feels good. 20lbs, new belt, I am feeling like its only a matter of time until I am a healthy and sexy 135. I am still currently "obese" but I am 4 lbs away from going from obese to overweight (190), 35 lbs away from a healthy weight (159) and 59 lbs away from my ideal waist (135).

Although the question remains how I only burned 2742 calories but lost 3lbs. I think that I was overtraining. I am not good at taking breaks so today, I am taking it easy. Not even going on a slow walk (maybe). But only on Wednesday, I cannot afford to take 2 days off.

I am going to try and find an appropriate amount of balance.

Yeah and stay well!!

Happy dance, happy dance, happy dance!!!

Calorie Counting

Before counting calories was stressful but now I feel more empowered.

There was something Jillian said on her talkshow a few weeks ago: think of your calorie budget like a spending budget. With this new mindset, I am getting excited to see how much calories I am eating. I am also discovering that some of my evening hunger is dehydration and not hunger. I think this will help me manage my weight in the long run.

According to BMR and my heart rate monitor, by the end of the day, I'll have burned 2313 calories (I still might hop on the treadmill to burn another 72 calories to get to my 500 calorie a day burn. And I have consumed 1421 calories. I feel like now, when I do see a nutritionist, I'll have hard data to present to her.

I think this is the first Tuesday in a few weeks where I am not stressing over tomorrow's weigh in. And I've started meditating. I think I am going to fit it in after work. It makes since to me. Trying to live in the moment. So much of my anxiety and stressing is in relation to things that are in the future and might not ever happen. I am focusing on the moment.

I am going to finish watch the biggest loser and then study for an hour, hope on the treadmill and then study some more.

I am looking forward to tomorrow. And, btw. I bought a new belt today!!!!!!!!! The current one is barely doing its job. I've seeing the new improvements in my body.

Stay well!!!!

Calorie Count

I've finally decided to count my calories. It should not be that hard, since I pretty much eat the same thing every day. I've been listening to Jillian Michael's sunday radio show and I love it!!! She is such a source of information and inspiration. She keeps talking about BMR and calorie deficit, so I figured I'd try it out.

Based of the BMR(Basal Metabalic Rate)I burn 1714 just doing what I do. I burned an additional 502 through exercise and I ate about 1578 worth of calories. I created a deficit of 809 calories. It takes 3500 calories to loose 1 lb.

I am going to keep up this tracking to see if it makes a difference in my loss.

Also, I was on http://www.thefactsaboutfitness.com/news/two-pounds.htm and this article had some interesting things to say about how much weight to lose. He says about 1-2 lbs, up to a max of 1% of your body weight. If you wegigh 200lbs, than you can safely loose 2lbs per week. If you weight 300lbs, you can safely loose 3 lbs per week. Since it is all about calorie deficit, my goal is to have a calorie deficit of 750 a day. That means 5250 a week which will translate to 1.5 lbs per week.

And this is not taking into account the elevated calorie burn that occurs after a strength training session or circuit training.

Stay well everyone!!

The Battle

The past few weeks the healthy lifestyle and weight loss has turned into a battle. It was easy, but then I was reading blogs and information and my own insecurities of getting past the 190s that in morped into a battle. It use to be easy ;)

I was listening to Jillian Michael's Dec 7th radio show and she was talking about how some people turn this into an unnecessary battle.

The past few weeks, everything has become a battle. A battle between watching TV and studying. A battle between spending and saving. A battle between eating unhealthy foods and eating healthy foods.

For a long time, I have created unnecessary battles in my life (I think to create drama). This was my life.

But. This does not have to be the path my life continues on.

I am using positive present-tense thinking now. My life is easy. Living a healthy life is easy. Saving money is easy. Opening up to people is easy. School is easy. Making friends is easy.

I need to simplify and make things in my life as easy as possible. If mentally I think they are easy, they will manifest as easy.

I am starting meditation today. Because it is easy to put into my life ;)

At this point after this weekend, I am not sure if I'll be 188 on April 1st. I do know that being 135lbs is easy for me. Doing everything I want and need in my life is easy. CASB is easy.

I hope today is as easy for you as it is for me.

Stay well and go with the flow. Life a happy and easy life!

Rest

Thursday
Yesterday my body forced me on a rest. Part because I had chocolate (sugar or salt + plus less than 8 hours of sleep makes me extraordinarily tired).

I could not get up to go workout and because I had class last night, I had to take a day off working out. And today I feel the better for it.

Friday
I spent all day worrying about if I was going to slip up. What happened I slipped up. Not too badly, but I still could have done better.

Saturday.
After the slip up and 4 hours of sleep, I did go for my Saturday morning swim. But I also had chocolate cake and cheese tortellini in a cream sauce. Normally I'll eat all of it in one serving, this time I did stop before I was fully (at least I did not over eat). I did about 55 mins of Tae Bo later.

Sunday.
Dehydrated.
I've decided to revamp my lunches (salads). My lunches have not been filling me up, so I'm eating salad (with protein and fat of course). I think part of my problem is that I have not been full at lunch which does not help me in the long run.

This mental mind plateau is frustrating. I think that by refocusing on my nutrition and my workouts I'll blast through this. Not sure I'll be 188 by April 1st, but I'll sure be fitter than I am now, healthier than I am now, and still on my way of being 135.

I am going to destroy is mental mind block!!

Stay well!!!

Long-Term

I've read this in research, other places but recently I saw this at

http://www.jillianmichaels.com/members/wellnessteam/drjohnlapuma/what-i-tell-my-own-patients.aspx

Of the thousands of people who have lost an average of 66 pounds and kept it off over five years:

78% eat breakfast every day
62% watch less than 10 hours of TV per week (even my ChefMD show!)
90% exercise, on average, about 1 hour per day.

This seems like common sense. Our body needs food, our body needs exercise, and TV makes you inactive (unless you are on the treadmill).

It is a lifestyle not a crash diet.

Keep this in mind everyone, life long choices ;)

Bigger Picture

Wednesday Mar 11
Weight: 197.0 (↓ 1.5 lbs)
Waist: 32.75 (↓ .5 inches)
Belly Button: 37.75 (↓ .25 inches)
Hips: 45.0 (↓ .25 inches)
Calories burned (total): 3921 (↑ 736 calories)

I woke up this morning and I remembered it is all about the bigger picture. Yes I will weigh 88 lbs or less by April 1 (that is 3lbs/week) but I will get there.

However, the bigger picture is I am working out every day, I am getting healthy, and I am transforming my life. I am materializing the person I was always meant to be. So I only lost 1.5 lbs this week, I have continuously lost weight every week for 10 weeks. I've lost 17 lbs!!! I have gained strength, flexibility, and confidence. I'm pretty freaking awesome!!!!

Will I have burn at least 4000 calories a week and put healthy and delicious things in my mouth, yes! Will a meal or two seem challenging, yes. Will I get it down yes!!!

Next week is the 20 lb make. I lose 3 lbs, I will lose a total of 20lb. Big milestone coming up and I will embrace it with my whole heart.

Stay well!!!

"Believe in yourself, trust the process, change forever." Bob

I had a longer post to write, but I need to head to bed.

I am anxious about tomorrow's weigh in. I want to see at least 2lbs, but I need to think of the bigger picture; being healthy and putting myself first.

And this is why I think Bob's quote as being most appropriate.

With that, I am off to bed.

Stay well!!!!

I feel nauseous

Morning
I just finished doing a fairly intense 20 min walk and then Jillian's circuit. I figured out yesterday how to do the circuit properly and it made a huge difference. I feel sooo nauseous right now.

It is hard to say whether it is from the intensity of the workouts or the chinese food I ate last night. Yes, I ate chinese food (more on that later), but I feel naseouas. I am hoping this feeling will translate into results later.

I just want to curl up in a ball and go back to sleep.

But I have to go to work.

Evening
I felt soooo slow this morning after my workout. It was challenging. I'm a little worried that my chinese food and chocolate covered almonds will prevent from seeing a 2 lb weight loss this week.

I know exactly what is happening. I am sabotaging myself. Last year, this is where the results tapered off. I do know that if I keep eating healthy and exercising, I will reach my goals, but now it is becoming really really real.

Right now, I want this more than I don't want this. So I am going on the treadmill and will burn those extra calories and get to that 188 by April 1.

I deserve this. I DESERVE THIS and I will not allow myself to stand in my way. I am in control of my future and I am an active and healthy person at a healthy weight.

We all deserve this.

TV Challenge:
I am restarting the TV challenge tomorrow. I did really good this evening, did an extra workout, studied, cleaned, but I watched half of a show yesterday and I just need one more hit of my drug before I start.

Meditation Challenge:
I think not watching TV is going to be a challenge enough, that I am postponing meditation until April. I want it to be my primary focus (not an afterthought, which it is right now). I think getting my TV watching under control will make it easier to fit in meditation as in the long-term into my lifestyle.

I'll keep you posted on my challenges.

Stay well!!!

Cold Turkey

I am giving up TV starting tomorrow.

I know right. I was going through my inbox and I was reading a weekly email I got from Oprah and something intrigued me. It was about a family who gave up things.

And a few days ago, my friend posted BBC's top 100 books and I've only read 12. My friend commented that she expected me to have read more, and so did I. I use TV, and clearly I used food, to escape from things. I am dealing with my spending, my eating, so now it is time to deal with my TV.

Starting tomorrow, no more TV. I can physically go to the video store and rent a movie, but no more TV. That being said, I am still going to tape the shows that I am currently following (I cannot go completely cold turkey) but I have a feeling that I am not going to watch most of them by the time April rolls around.

I want to do this to ween myself off my TV dependency and learn how to better manage my time.

This will be a real challenge, since I am use to eating in front of the TV (I know, such a bad habit) but after surviving the restaurant challenge, I want to try something new. Apparently it takes 21 days to make or break a habit (http://ezinearticles.com/?Develop-a-New-Habit&id=326777) says

"When starting or breaking any habit we tend to tell our conscious mind we are going to change and it's for life. Your conscious mind will just say is that right? I'm in charge here, I'll decide' so there will be a battle between your two sides of your conscious mind.

If you tell your mind you want to try something for 21 days it won't be so unwilling to co-operate. This might sound a little strange when I say talking to your conscious' as it is your conscious talking to your conscious. We all know we have conversations with ourselves, should I go to the pub should I not, should I go to the gym should I not. There are a hundred conversations we have with ourselves everyday."

By starting tomorrow, I am giving myself 23 days.

I want to spend more time with friends, stay on top of my studies, date, have a relationship, read more and by removing this from my life, I am opening up more space in my life for the things I value that give me joy.

I am thinking of making this a no TV and meditate every day challenge. I am thinking these are two great things to piggy back together, because I need to start meditating now and I don't want to wait until April to start.

Ideas of other monthly challenges I can do
-talk to strangers (
-give someone a compliment every day
-yoga
-floss
-wear make up(there is a reason I'll explain)

I am going to look into other ones. Onese that will help me improve as a person and have a more fulfilling life.

So, no telly until the end of the month. Let's rock this out!!!

Motivation is what gets you started. Habit is what keeps you going. ~Jim Ryun

Stay well!!!

Amped Up

So yesterday increase the time I spend in a higher heart rate zone. Usually, my heart rate is somewhere between 155-170 for most of my workouts. So yesterday, I decided to push myself. I did two 35 min walks with a 25 min break in between, and after my work out and a 6% incline transition for the first walk, I spent the rest of my walk at 9-11% incline and on the second walk at 8-10% incline and my heart rate above 170. There were a few times were I wanted to back down and take it easy, but I pushed myself (and I am so glad that I did).

And because of that, I was mentally able to push myself in the pool today. I did 1.15km (I was aiming for 1.2km but I ran (or swam, lol) out of time. There were a few times where my heart was pumping and I was getting out of breath and I kept going. I am soooo happy I did.

Currently my calorie count for this week is 2648 calories. I am going to throw in another walk this evening, so I can get my calorie count to 2800 by the end of day. That will leave 700 calories a day for Monday and Tuesday. I am trying to push past the 3500 calories this week (especially since I have been in the 2100s the past few weeks.

And since I had some chocolate almonds (I have started to form a bad grocery store habit) I need to make up for some extra calories I consumed. Yesterday and this morning I was at 197.5, so I am confident I can drop another 1.5lbs. I need to drop another 1.5 lbs to meet this weeks goal and get to 188 by April 1st.

Back to studying.

Stay well!!!

Burn baby Burn

This is my second day of doing Jillian's circuit and I like it!!!! I went on the treadmill for 20 mins and did 4 of the 5 circuits (I think I need 40 mins to do a complete circuit). I am starting to feel it at muscles that I did not know existed.

And today I pushed myself more on the treadmill and on during the circuit - I just envision Jillian screaming at me like she does on the Biggest Loser to go farther than you ever thought possible. That only is worth the $4 a week!!!

I did have slip up a little bit this week - ice cream :(

Wednesday night and Thursday night. I am normally good at keeping the sweet tooth in check. However, I've noticed that since I've started doing Jillian's circuits I am getting hungry based on my normal diet, so I have been hungry during evening.

I don't really see it as a setback, but more as a warning. Making sure I am eating enough. I am doing two 30 minute walks today and trying for my 750 calorie burn today. So I am going to walk 30 mins, do some ab work, and then walk another 30 mins. According to http://www.realage.com/ct/tips/3356 you burn more fat if you break up a long workout. So I'm going to give it a shot.

Keep up your lifestyle and stay well!!!

P.O.W.E.R

I was watching the biggest loser a few nights ago Sugar Ray Leonard, a boxer, said something that I like. P.O.W.E.R. - Prepare Overcome Win Every Round.

It is a nice little reminder on how to approach all aspects of life and not just living a healthy lifestyle.

The past few days I have been blown away by my new body. I know I have been at this weight and similar measurements before, but I feeler stronger and sexier than I have in the 190s. Sometimes I find myself staring at myself and wondering "where did you come from" and getting excited to see what I will look like in 1 month, 2 months and 3 months time.

Exercising in the afternoon is becoming a problem. It is interfering with my studies, so I have become resolved to get it down during the morning more diligently.

I'll keep you posted. Stay well!!!

Sizes

I didn't tell you about yesterday.

So yesterday, I had time after work and before my hair appointment so I figured I'd do a size test. So I went into the GAP and pulled about 4 different 12s just to see where i was at. I was pleasantly surprised to see that I could put on and do up 2 of them.

I am no size 12, I am comfortable a size 14, however, I am hoping that in 4 weeks, on
April 1, I'll be 188 lbs and a size 12. That being said, it seems that 188 seems a little big to be a size 12. Hmmmmmmmm. We'll see.

On another note, I am getting really nervous about finishing my classes and starting my CA designation. It is seriously real. I got my registration email today. Ah!!!!!!!!!! It is really really real right now. I know I will succeed with flying colours, but I am still nervous.

This weekend will be all about studying. I am ready to become one with studying. After this, I will write a practice exam, (I have a midterm tomorrow). Wish me luck!!!!

Also, I ordered a Jillian Michales DVD 30 Day Shred and it is pretty good. I was just on her website and I decided to try her program. I knew I needed more strength training, and I like her circuit training. It involves 4 days of strength circuit training, one day of cardio and two rest days. I am going to be consistent on strength training days and do my cardio so that I am burning at least 350 calories a week. And on some days I'll do the 20 min workout video and then the designated circuit.

I'll update you on how it works.

Stay well!



Stay well!

Slow Down

Wednesday Mar 4
Weight: 198.5 (↓ 1.5 lbs)
Waist: 33.25 (↓ .25 inches)
Belly Button: 38 (↓ .25 inches)
Hips: 45.25 (↓ .5 inches)
Calories burned (total): 3185 (↑ 11 calories)

So I lost inches and weight this week, I am down 1.5 lbs, which is great!!! However, I was looking for something in the neighbourhood of 2-3 lbs. I need to get to at least 3500 calories a week through monitored exercise. So this week I will. afterwards, I am going to try and at 50 calories a day (increasing the following week to 3850 a week) and than in another 6 weeks, increasing it to 4200 calories a week (600 cals/day). I have 4 weeks to drop 10.5 pounds, I can do it, I just need to be more diligent about my workouts. I need to lose 2.6 lbs per week. I am doing this!!!!!!

I will do a daily calorie burn to keep me on track. Let's shed this fat!! Stay well!!

I Scream You Scream We all Scream for......

So I triumphed over the ice cream last night! I did not have any!!

I thought I'd share my good news ;)

Yummm and Ummmm

I made something fantastic!!!! I love eating Mexican food (or whatever version of Mexican food I get living this close to the 49th parallel. I wanted to make a baked mexicanny dish and search recipes and I could not find one that I really wanted. So, after reading a few, I put took bits and pieces I liked and made my own dish.
I had it yesterday and today for supper, and it is exactly what I wanted!!! Is it the best tasting dish in the world, but there is something to be said for eating what you want and what you need.

The dish consists of spices bird’s eye chilis, veggies (spinach, mushrooms, zucchini, bell peppers, a little bit of carrots,) beans (black beans, white kidney beans, and some other canned bean, I cannot remember) some tortilla shells, and a little bit of sour cream and avocado at the top. It is so jam packed with veggies with very little cheese (a lot of the recipes called for cheese). Un fortunately, I did not take accurate measurements and take note of what I used in a scientific manner to create a recipe (next time I promise) but I am sure I can duplicate it. I am so pleased with myself.

So today, my mother bought ice cream today. She’s sick, and for some reason, she wanted ice cream. So today when I was studying, I saw her eating it and all I could think was “ummmmmmm, I want some.” Because I woke up late, I had to workout in the evening, and I just finished. I did some intervals on the treadmill and some upper body and core strength training, so I do need a lil post workout snack. So I am eating some vanilla yoghurt and some Kashi Go Lean cereal. If I want some ice cream I might have some, but only after I finish my healthy post-workout snack.

I have a good feeling about Wednesday. I’m a shrinking.

Cream of Turkey Soup

I big part of being healthy is eating healthy, so I am going to post a recipe I got of eatingwell.com that I made several times that I enjoy!!!!

http://www.eatingwell.com/recipes/turkey_wild_rice_soup.html

NUTRITION PROFILE:
Low Sodium | High Potassium

VIEW COMPLETE NUTRITION GUIDELINES »
This is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.

Makes 4 servings, about 1 3/4 cups each

ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
2 cups sliced mushrooms (about 4 ounces)
3/4 cup chopped celery
3/4 cup chopped carrots
1/4 cup chopped shallots
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
1 cup quick-cooking or instant wild rice (see Ingredient Note)
3 cups shredded cooked turkey or chicken (12 ounces; see Tip)
1/2 cup reduced-fat sour cream
2 tablespoons chopped fresh parsley
1/3 cup quinoa (try a quarter cup next time)

1. Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.

2. Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley and cook until heated through, about 2 minutes more.

NUTRITION INFORMATION: Per serving: 354 calories; 9 g fat (3 g sat, 4 g mono); 87 mg cholesterol; 27 g carbohydrate; 36 g protein; 3 g fiber; 378 mg sodium; 577 mg potassium.
Nutrition bonus: Vitamin A (90% daily value), Zinc (20% dv), Iron (15% dv).
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1 fat

My Notes:
-I usually use more veggies than the recipe calls for and I just use a regular cooked chicken breast but not as much as the recipe calls for. I usually use about half as much or less (I am not a big meat eater).
-Also, I've used the rice once and quinoa once. I used 2/3 cup of quinoa last week, which was too much and absorbed a lot of the liquid and it went from soup to sludge
-I eat about 1 cup or 1 1/4 cup for a serving, not the recommended serving.

If you try it, let me know what you think!!