Tuesday, December 20, 2016

Saturday, July 16, 2016

Breakfast

Low Carb Sample Menu (2 Examples)


Protein Shake
2 TB Pea Protein
1 Banana
8 oz of Coconut Milk

1 Slice Ezekiel Toast w/ Almond Butter


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Three eggs (scrambled, omelet, hard-boiled)
Vegetables
1 Orange

(They also add 2 slices of turkey bacon, which I don't eat).




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High Carb Sample Menu (2 Examples)

Steel Cut Oats with protein powder (choc or vanilla)
1 apple with cinnamon

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2 Slices Ezekiel toast with mashed banana
4 egg white omelet with veggies.



Wednesday, May 25, 2016

The Next Ten Weeks

On Friday I was invited to take a Kick Boxing class with my friend. She has been going to The Maxx Challenge for seven weeks.


THE MAX combines the best in fitness classes, nutritional counseling and motivation to help our participants make fast and lasting changes to their health


 In those seven weeks she has only missed two classes. I am so very proud of her. She has lost a healthy amount of weight each week and looks great.





The goal is never to be thin. The goal should always be HEALTHY.

Also...I had a full physical before starting this program as well as blood work. Everything came back perfect.

This class kicked my backside. I was so sore Friday night but went with her again on Saturday morning. Classes are Monday through Friday. She takes the 5 a.m class. Saturday was a fundraiser. I put my ticket in the "Win a Free Membership" bag. And guess what? I WON!

I started my 10-week program yesterday. It's not always kick boxing. Monday was cardio. Tuesday arms. Today we did partner activities.  I was so tired Monday night that I was in bed at 8:40 p.m.

Oh I forgot to mention that Curtis wasn't happy to hear that I was doing this...because I am his work-out buddy. So I am going to Planet Fitness (at 4 a.m.) and then to The Maxx for the 5:00 class. Wednesday is his work-out "day off" so I got to sleep in until 4:30. (Yes, we are up at 3:50 so that is sleeping in!)

INSANITY.

Yesterday I stretched for ten, used the hydro bed for ten and then the chair massage for ten.

I am wiped out by 6 a.m.

Talk about insanity. Carol then goes to work from 7 to 7, several times a week. This week it's the beginning...Monday, Tuesday and Wednesday. When she is not working or working out, she is raising two teen boys, maintaining an eighteen year marriage and going to Liberty to get her Bachelor's in nursing (just for fun). She puts Jesus first in her life and you can certainly tell.

She inspires me!

We met at my wedding in 1996. Her boyfriend (now husband) is one of Curtis' closest friend. So our anniversary is July 27th too, ha ha.

OK, back to getting healthy...

The nutrition thing is sooo much work. But they have a plan (yes, another plan I will try). I have a Nutrition Guide for the first three weeks. And when I say "another plan" I want you to know that I have tried everything...Slim-fast, Weight Watchers, Atkins, South Beach, American Heart Association, did I miss anything?

OK:
Step 1 is eating The Right Foods:

Protein

Carbs

Healthy fats

Fruits


There are three choice categories....Best - Better - Good. The there is the "non-compliant" list also.

I won't list all of the healthy choices. I think we all know what they are. But here are the non-compliant. They shouldn't be a surprise either.

The NO List:

Protein - fried chicken, porterhouse, rib eye, pork bacon, other fatty cuts of beef, cold cuts and protein bars

Carbs - processed breads, cakes, cookies, white rice, donuts, french fries, crackers, cereal

Healthy Fats - name brand peanut butter, vegetable oil, corn oil


NO DAIRY


You can have coffee and tea but you cannot have sugar or milk to sweeten it. You can have Stevia and almond milk.


Drinks are not a problem. For some people I think that is where the big addiction lies. SODA.

I don't drink soda, bottled sweet tea, lemonade, juice, coffee or alcohol.

I drink water and sometimes unsweetened tea, hot.



I think my area of struggle will be cheese. It's just missing from my salads and it's really sad. But I feel so good (other than the total exhaustion part of course).


Food Journal
Tuesday

1 cup almond milk, 1 TB peanut butter, 1 banana and 1/3 cup protein powder

1 apricot

Salad: Arugula, 3 cherry tomatoes, 1/2 cup black beans, yellow pepper, 1/4 cup chicken, 1/2 avocado, 2 TB EVOO, balsamic vinegar, craisins, 5 walnuts.

2 tortillas, 1/2 avocado, taco meat with sauce (NO CHEESE, NO SOUR CREAM).

Wednesday

1 cup almond milk, 1 TB peanut butter, 1 banana and 1/3 cup protein powder (I like to eat the same things).

1 apple

Salad: Arugula, 3 cherry tomatoes, 12/ cup black beans, yellow pepper, 1/4 cup grilled chicken from Chick fil a (THIS WAS HUGE  FOR ME not to get the sandwich), 1/2 avocado, 2 TB EVOO and 2 TB balsamic vinegar (too much), craisins and 5 walnuts.

Rice pasta with meat sauce and zucchini (Missing my Parmesan cheese!)
Beets (my new veggie. I am roasting them and it takes that earthy taste away).
1/2 cup of unsweetened apple sauce with cinnamon


I will keep you posted on my progress.

I have never had a weight problem. My clothes fit fine. I am at the top of my BMI. I have never weighed more than 130 lbs which is ok for someone who is only sixty inches tall. I am hovering around 127-129.

MY ISSUE IS ADDICTION.

If I could just stop the madness with the sugar I think I would be content. It's all work though. Don't get discourage. Pray. Pray a lot. You will get there. Carol and I will cheer you on.




"Therefore encourage one another and build one another up, just as you are doing." 
I Thessalonians 5:11




Tuesday, May 17, 2016

Monday, April 25, 2016

Tuesday, April 12, 2016

Battle of the Bulge

When I was 30 I complained that 116 lbs was more than I wished to be. Hahahahaha.

I wish I was the weight I was when I thought I was fat...isn't that the expression?

Now I am 48 and weighing 130 lbs. My jeans are tight.

We are still going to the gym at a God-awful time of the morning (4:10 a.m.). We work out between thirty and forty five minutes. Then we sit in the massage chair for ten minutes. That's the highlight of our morning.

Something needs to change. 

I truly believe that we can work out as often as we want and still not see any results. I believe it's what we are consuming. According to Alton Brown, all you have to do is these few things and you will lose weight.  

"Brown changed his eating habits in 2009 in order to lose weight and become healthier, losing 50 pounds  over the course of nine months."

Daily

  • fruits
  • whole grains
  • leafy greens
  • carrots
  • green tea

Three Times a Week

  • oily fish
  • yogurt
  • broccoli
  • sweet potatoes
  • avocado

Once a Week

  • red meat
  • pasta
  • dessert
  • alcohol (yes, this means one drink a week)

DO NOT EAT

  • fast food (Chick-fil-a....sniff sniff)
  • soda
  • processed meals
  • canned soups
  • "diet" anything


Why are people overweight? I think it's because we don't know how to eat. WE don't know what a portion size is. We don't know how many calories are in a food item. We don't even know how many calories we are suppose to take in daily.

I asked Amanda how many calories was in the 4 oz of orange juice she was drinking. She said 3000. Ha ha. See what I mean? There are 55 calories or 110 in 8 oz of orange juice.

  • to lose it's 1200 calories a day
  • to maintain it's 1500 calories a day
  • to gain it's 1600 calories a day

So how many calories do you take in daily. Just start writing it down. Down change anything the first day. Just write everything down. 

Chicken nuggets, french fries, and a fried chicken sandwich are arranged for a photograph during an event ahead of the grand opening for a Chick-fil-A restaurant in New York, U.S., on Friday, Oct. 2, 2015.

Chick-fil-a sandwich = 440 calories
Waffle fries (small) = 310 calories
Strawberry shake (small) = 570 calories

OH MY! I AM SHOCKED BY THIS INFORMATION!

That is 1320 calories (if my math is correct). So now do you see what I mean about people not knowing what they are eating?!


This is my journal for Monday:

Breakfast:

Steel Cut Oatmeal - 1/4 cup = 150 cal.
Raspberry preserves - 2 TB = 50 cal.
Peanut Butter (the real stuff made only with peanuts) 1 TB = 145 calories!


1 banana = 105 cal.
1 cutie (halo) = 40 cal.

Lunch:

Salad - mixed greens, red peppers, walnuts, craisins, sunflower seeds, broccoli, feta cheese and hb egg white.
I don't know but I would guess about minimum 300 calories. I will have to measure everything out next time. I bet I will be shocked at how many calories are in my healthy salad.
Yogurt dressing - 2 TB = 40 cal.



Apple - half = 58 cal.

Guestimating amounts:

Red peppers 1 cup - 46 cal.
5 walnuts = 131 cal. (OH MY!)
Craisins 1 TB  = 23 cal.
Sunflower seeds 1 TB = 51 cal.
broccoli (2 flower clusters) = 22 cal.
HB egg white = 17 (I like the whole egg. The flavor is in the yolk but AmandaGrace only wants to eat the yolk so I get the left overs).
Feta Cheese  1 TB = 80 cal.

Dinner:

White beans - 1/2 cup = 110 cal (will eat less)
Tomatoes - canned - 1/4 cup = 20 cal. 
Spinach - 1 cup = 7 cal. (YES. I finally found something I can eat more of!)
Shredded cheddar cheese - 3 tsp. = 81 cal.
Sour Cream - 1 TB = 23 cal.
1 cup chicken = 335 cal.  (WOW, eating only 1/2 cup next time).

1 cutie = 40 cal.


Other things I tend to eat (or drink):

Avocado = 322 cal. (I never eat the whole thing. But I could. I LOVE them!)
HB eggs = 78 cal.
Scrambled egg = 91 cal.
Dannon Blueberry Greek yogurt = 130 cal.
Almond milk original 8 oz = 60 cal.
Chai Tea (Bolthouse) 8 oz = 170 cal.


.



I said to AmandaGrace that most of us probably consume an easy 1000 calories at each meal! That would be somewhere around 3000 minimum for the day. Let's not even talk about Ben & Jerry. Those guys are killing me with their Phish Food.


Researching all this is making me hungry. Ha ha. Just kidding. It's actually wearing me out and we haven't even started the National Park poster and the Science Fair poster. I guess I need to figure out a plan and just eat those things. I have already decided to eat dessert once a week. That's a very hard task for me. It gets me thinking about the choices I am making. I think all of my choices are good ones but a few need to be improved. 

Check your BMI and know what you need to weigh. For a woman who is 5 feet tall, I could weigh anywhere between 95-127 lbs. I don't ever want to weigh less than 120 lbs. You need to have meat on your bones. Skinny is not attractive. It just makes you look like you are poor and in need of a meal.

Healthy needs to always be our goal. Remember that. Someone can weight 125 lbs. and be unhealthy and unfit when someone 150 lbs can be eating right and exercising. Remember this also, it's just a number.

Let me know how you are doing. It's always better to do this with someone!


Sunday, January 3, 2016

Just ONE



One song.





One Verse. (Isaiah 43:2)

When you pass through the waters,
    I will be with you;
and when you pass through the rivers,
    they will not sweep over you.
When you walk through the fire,
    you will not be burned;
    the flames will not set you ablaze.





One Word.

Surrender



December?

Like a blur, right? I didn't post anything. Not ONE SINGLE THING. Not even a picture!

On December 15th I was admitted to the hospital with a high fever and low (extremely low) blood pressure. I was there for five days with the diagnosis of Sepsis!

Then on Christmas Day, Curtis' father was admitted with back pain so sever that he couldn't get out of bed. He has been there ever since.

The month was a whirlwind.