It seems I forgot one of the crucial truths about blogging: When you open yourself up and share your thoughts, you are also opening yourself up to criticism. In addition, written words might not always accurately depict the real human within. Bearing those two thoughts in mind, I wanted to correct an impression I might have left with my last blog.
I DO NOT feel I am a failure. In fact, I am far more successful than I ever dreamed possible. I have started and fallen many times in my 40 years, but I have risen each and every single time, having learned something new, about myself, about life, about succeeding. Every time I have tripped I have learned what it takes to pull myself back up. One is never a failure unless they choose to continue laying, inactive, where they last fell.
What I intended to convey when I wrote the *Impostor* blog was that people in my daily walk are viewing me as a bit more super-human than I ought to be given credit for. I have only lived in Rochester for a little less than 6 years. We have no family here, no history here ... people in this place only know the me they have seen for the last 6 years. So when I decided to take this bull by the horns and wrestle it to the ground, all they see is a strong minded, iron willed woman who is taking on a tough opponent and winning. They don't see how many times I have had to fall down before in order to learn how to fight this hard on my feet.
I DO NOT have a failing mindset, I 100% believe in my success. I KNOW that I am going to accomplish these goals. But I also know that there will be times when I falter, trip and/or even fall. What I know about myself, that these other people do not, is that I will pull myself up and I will start again and that road block? That bump in the road that caused me to stumble? I will annihilate it and it will never trip me up again.
No, I am not making this journey for anyone other than myself. My goals are for me, my health, my well being. But that doesn't mean I am blind to the people in my life who watch what I do. It does not make me deaf to the comments, good and bad, about the choices I am making. Unfortunately, or fortunately, I have not become desensitized to other humans around me. I guess what I was trying to say, in the blog, is that I realize that the "Superman" me will someday reveal herself to be "Clark Kent" to these people. But even when that happens, I am not going to stop being what I am am, who I am and doing what I do. I am not going to let it get in the way of my success.
Being able to write about my journey is one of the greatest gifts I can give myself. I am sure there will be times when my resolve will be less iron and maybe a bit more pudding. At those times I want to be able to share it, work it out on *paper* and maybe even get some encouragement from others who read my words. I take punches pretty well, but sometimes even Superman has to deal with weaker moments. When those moments happen, I can only hope that there will be supporters who will walk me past that kryptonite so that I can fly again, not cram my face into it and kick me.
Sorry for all the Superman analogies ... its what came out of the fingertips. Please don't think that I believe I am truly Superman. LOL (Boy, now THAT would surprise my husband!)
"To conquer oneself is the best and noblest victory; to be vanquished by one's own nature is the worst and most ignoble defeat." ~ Plato ~
I will input my food diary later today.
Goals
Don't Get Between Me & My Goals
Monday, November 23, 2009
Sunday, November 22, 2009
Impostor
Have you ever felt like you were an impostor? Possibly pretending to be something you are not, feigning comfort way out of your comfort zone, laughing when inside you would rather curl up and cry? I feel like that pretty much every day, in one aspect of my life or another. My motto has always been "fake it until you make it". Or, in other words, keep muddling through until it starts to be natural.
This philosophy has served me well (somewhat) in quite a few hairy situations. I absolutely HATE social situations where I have little or nothing in common with the people I am socializing with. For example, business dinners with my husband. Let's face it ... laser physics are way beyond me. And, although I love my gun-toting former USMC sniper with all my heart, actual guns are simply not a passion for me. I am cursed with an inability to use small talk, so I have to psych myself up before any of these functions. Smile, nod, fake it 'til you make it, ask about them, talk about the weather ... keep them talking so you don't have to, etc.
I also feel a bit like an impostor right now with the whole fitness/weight loss thing. Sure, I am doing everything I am supposed to, I am excited, pumped and sincerely motivated to blow my goals out of the water. But, I am also painfully acquainted with the real me; the one who fails, falls, quits, blows it, loses her motivation ...
People see me getting results and they seem to believe that I have this rock-hard will power that absolutely refuses to quit. For some reason, they think I have cracked the code on motivation. And I am quietly quaking every day, knowing that I am going to slip up and they will see me for the impostor I am. Just another regular person, who will probably fail a billion times before reaching my goals. Even when my trainer suggested that I have the drive to someday compete, in the back of my mind I was thinking "Oh boy, I have her fooled too!" I know me. Or at least, I know my history.
So, even while I am excited and motivated by my success, I continue to be cautiously optimistic, lest that person decides to rear her chubby little cheeks again. I am keeping guards posted, watching for the little imp who whispers in my ear and causes me to step off my trail to success.
Who knows? Maybe someday, the impostor will be the truth; I really will have *made it* after a whole lot of faking it.
SUNDAY FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Regular Coffee, 3 cup (8 fl oz)
John McCann's Steel Cut Irish Oatmeal, 0.5 cup
Apples, fresh, 0.25 cup, quartered or chopped
Lunch
Annie's Organic Horseradish Mustard, 4 tsp
Chicken Breast, no skin, 3 ounces
Romaine Lettuce (salad), 1 inner leaf
Red Ripe Tomatoes, 2 slice, thin/small
Dinner
Jennie-O Extra Lean Ground Turkey, 4 oz 120 26
Mache, 1 cup
Frontera Gourmet Mexican Salsa - Chipotle, 6 tbsp
Snack
Cottage Cheese, 2% Milkfat, 4 oz
Almonds, 12 almond
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
This philosophy has served me well (somewhat) in quite a few hairy situations. I absolutely HATE social situations where I have little or nothing in common with the people I am socializing with. For example, business dinners with my husband. Let's face it ... laser physics are way beyond me. And, although I love my gun-toting former USMC sniper with all my heart, actual guns are simply not a passion for me. I am cursed with an inability to use small talk, so I have to psych myself up before any of these functions. Smile, nod, fake it 'til you make it, ask about them, talk about the weather ... keep them talking so you don't have to, etc.
I also feel a bit like an impostor right now with the whole fitness/weight loss thing. Sure, I am doing everything I am supposed to, I am excited, pumped and sincerely motivated to blow my goals out of the water. But, I am also painfully acquainted with the real me; the one who fails, falls, quits, blows it, loses her motivation ...
People see me getting results and they seem to believe that I have this rock-hard will power that absolutely refuses to quit. For some reason, they think I have cracked the code on motivation. And I am quietly quaking every day, knowing that I am going to slip up and they will see me for the impostor I am. Just another regular person, who will probably fail a billion times before reaching my goals. Even when my trainer suggested that I have the drive to someday compete, in the back of my mind I was thinking "Oh boy, I have her fooled too!" I know me. Or at least, I know my history.
So, even while I am excited and motivated by my success, I continue to be cautiously optimistic, lest that person decides to rear her chubby little cheeks again. I am keeping guards posted, watching for the little imp who whispers in my ear and causes me to step off my trail to success.
Who knows? Maybe someday, the impostor will be the truth; I really will have *made it* after a whole lot of faking it.
SUNDAY FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Regular Coffee, 3 cup (8 fl oz)
John McCann's Steel Cut Irish Oatmeal, 0.5 cup
Apples, fresh, 0.25 cup, quartered or chopped
Lunch
Annie's Organic Horseradish Mustard, 4 tsp
Chicken Breast, no skin, 3 ounces
Romaine Lettuce (salad), 1 inner leaf
Red Ripe Tomatoes, 2 slice, thin/small
Dinner
Jennie-O Extra Lean Ground Turkey, 4 oz 120 26
Mache, 1 cup
Frontera Gourmet Mexican Salsa - Chipotle, 6 tbsp
Snack
Cottage Cheese, 2% Milkfat, 4 oz
Almonds, 12 almond
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Friday, November 20, 2009
Where does motivation come from?
"Inspiration is wonderful when it happens, but the writer must develop an approach for the rest of the time... The wait is simply too long." ~ Leonard Bernstein ~
I was looking for another of my motivational quotes (I collect them, and like to share them, as you may have noticed) when I saw this one. And I realized that the seeking of motivational quotes IS my approach to those times when inspiration lags. When I don't know what to write next, I take brief glimpses into the minds of inspirational people from all walks of life. Whether it is from the brilliant or the simple mind, there is inspiration to be gleaned everywhere.
Just as this idea applies to writing, I think that it can also apply to mindset and will power. When the road gets rough and tries to trip you at every turn, go find something that reminds you why it is important to finish the journey, even if it is with a few bumps and bruises.
Yesterday, in my Spinning class, I was struggling a bit with some seriously tired hamstrings (ball workout, 'nuff said). I felt weak and and inept. Usually, I can picture some scenic bike route, with hills and valleys, but even more flowers, birds and fresh air, to keep me motivated to finish the ride. Yesterday, the picture just wasn't coming, and I was feeling every rotation of my wheels. Until, about halfway through, this quiet, melodic music came over the speaker. Our instructor told us that this next hill was starting off slow and intense, envision a steep, steep climb, but would graduate into a full-fledged race down the other side. That the music was actually going to fly at the end. Next thing you know, Celtic music was winding its way to a typical frenzy. All of a sudden, I was climbing that hill on Inishmore, the largest of the Aran Islands, again. I could smell the crisp Irish Atlantic breeze, I could see the limestone jutting out of the ground. I was right back there and, even though steep and painful, I found joy and inspiration in the music and the memory. By the time we were "flying back down the other side of the mountain", I felt revived and really ready to finish the class, no matter how tired my hamstrings might be.
(For any who do not know, I should note that I celebrated my 40th birthday in the West of Ireland this summer. It was amazing and I can't wait to return.)
What motivates you? What do you need to do, think about, envision to make it past your weakest moments? Who inspires you to reach past your limits?
"Without inspiration the best powers of the mind remain dormant, they is a fuel in us which needs to be ignited with sparks." ~ Johann Gottfried Von Herder ~
FRIDAY FOOD DIARY
Breakfast
Ezekiel 4:9 Sprouted 100% Whole Grain Bread, 2 serving
*All Whites* 100% Liquid Egg Whites, 4 serving
Blue Agave, Organic (Wholesome Sweeteners brand), 0.5 tbsp
Olivio Buttery Spray 5 sprays, 2 serving
Blueberries, fresh, 0.3 cup
Regular Coffee, 3 cup (8 fl oz)
Lunch
Diced Tomatoes & Green Chilies (RoTel), 2 serving
Jennie-O Lean Ground Turkey, 4 oz
Beans, red kidney, 0.5 cup
Dinner
Gorton's Grilled Shrimp - Classiv Grilled flavor, 1 serving
Mixed Vegetables (Broccoli, Cauliflower, Carrots) Birds Eye - 87g, 1 cup
Snack
Cottage Cheese, 2% Milkfat, 0.5 cup (not packed)
Del Monte Lite Diced Peaches, 4 oz
Carrots, raw, 1 cup, strips or slices
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
I was looking for another of my motivational quotes (I collect them, and like to share them, as you may have noticed) when I saw this one. And I realized that the seeking of motivational quotes IS my approach to those times when inspiration lags. When I don't know what to write next, I take brief glimpses into the minds of inspirational people from all walks of life. Whether it is from the brilliant or the simple mind, there is inspiration to be gleaned everywhere.
Just as this idea applies to writing, I think that it can also apply to mindset and will power. When the road gets rough and tries to trip you at every turn, go find something that reminds you why it is important to finish the journey, even if it is with a few bumps and bruises.
Yesterday, in my Spinning class, I was struggling a bit with some seriously tired hamstrings (ball workout, 'nuff said). I felt weak and and inept. Usually, I can picture some scenic bike route, with hills and valleys, but even more flowers, birds and fresh air, to keep me motivated to finish the ride. Yesterday, the picture just wasn't coming, and I was feeling every rotation of my wheels. Until, about halfway through, this quiet, melodic music came over the speaker. Our instructor told us that this next hill was starting off slow and intense, envision a steep, steep climb, but would graduate into a full-fledged race down the other side. That the music was actually going to fly at the end. Next thing you know, Celtic music was winding its way to a typical frenzy. All of a sudden, I was climbing that hill on Inishmore, the largest of the Aran Islands, again. I could smell the crisp Irish Atlantic breeze, I could see the limestone jutting out of the ground. I was right back there and, even though steep and painful, I found joy and inspiration in the music and the memory. By the time we were "flying back down the other side of the mountain", I felt revived and really ready to finish the class, no matter how tired my hamstrings might be.
(For any who do not know, I should note that I celebrated my 40th birthday in the West of Ireland this summer. It was amazing and I can't wait to return.)
What motivates you? What do you need to do, think about, envision to make it past your weakest moments? Who inspires you to reach past your limits?
"Without inspiration the best powers of the mind remain dormant, they is a fuel in us which needs to be ignited with sparks." ~ Johann Gottfried Von Herder ~
FRIDAY FOOD DIARY
Breakfast
Ezekiel 4:9 Sprouted 100% Whole Grain Bread, 2 serving
*All Whites* 100% Liquid Egg Whites, 4 serving
Blue Agave, Organic (Wholesome Sweeteners brand), 0.5 tbsp
Olivio Buttery Spray 5 sprays, 2 serving
Blueberries, fresh, 0.3 cup
Regular Coffee, 3 cup (8 fl oz)
Lunch
Diced Tomatoes & Green Chilies (RoTel), 2 serving
Jennie-O Lean Ground Turkey, 4 oz
Beans, red kidney, 0.5 cup
Dinner
Gorton's Grilled Shrimp - Classiv Grilled flavor, 1 serving
Mixed Vegetables (Broccoli, Cauliflower, Carrots) Birds Eye - 87g, 1 cup
Snack
Cottage Cheese, 2% Milkfat, 0.5 cup (not packed)
Del Monte Lite Diced Peaches, 4 oz
Carrots, raw, 1 cup, strips or slices
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Thursday, November 19, 2009
When it's time to eat ...
Today, at precisely 12:30pm it was time for me to eat my lunch. Luckily, I was prepared! Prior to leaving that morning, I prepared a cooler full of everything I would need for the time I would be out and about. A protein shake and an apple for my mid-morning snack, a healthy turkey sandwich on Ezekiel 4:9 bread for my lunch, a cup of sliced cucumbers with a little vinegar sprinkled on top, and a big bottle of water.
Mid-morning snack was easy - I ate it in the car, in between the physical therapists office and the hair salon. However, at 12:30pm, when it was time to eat my lunch, I had a head full of tin foil and was sitting under a dryer. There were 5 people in the salon, no including the stylists. Nobody else was eating. Hmmm. OH WELL!
I asked Tammy (my stylist) to hand me my cooler and I apologized to her, explaining that it was 12:30pm and it was time for me to eat my lunch. So eat it I did.
Sure, I got looks. A couple of older ladies sat there, whispering to one another, glancing my way. I did my best to be neat, to mind my manners and chew with my mouth closed. But, by God, when you need to eat every 2.5 hours, you NEED to eat, and no matter what the location, nothing is getting in the way.
After I finished, I started thinking how funny I must have looked, all tin foiled and heating up, with my psycodelic pink lunch cooler on my lap. Being that I am not yet skinny, I am sure people were thinking "Boy, that poor girl can't even wait until she is at a table until she has to eat. tsk, tsk, tsk." My response? I giggled. Again, I must have been a sight.
The things we do to make our goals, the lengths we are willing to travel. Maureen shared a story with me about eating tuna fish on an airplane. Hey, she had to eat and THAT was what she was supposed to eat at that time. You do what you have to.
I am learning to feed the engine when it needs to be fed and not let anything get in the way. When I wake, I need to feed myself first, and take care of my lovable son 2nd. That's not instincitve for a Mom! But, as Maureen pointed out to me, his little metabolism can afford to wait a few minutes ... mine can't. It's amazing the results, too. I am hungry when it is time to eat. And I don't mean mildly uncomfortable ... I mean, feed me NOW or I will eat the first source of protein that crosses my path (beware cats and dogs!)
Now, wouldn't THAT make an interesting blog!?
"The sun is always shinning. Even though clouds may come along and obscure the sun for a while, the sun is always shining. The sun never stops shining. And even though the earth turns, and the sun appears to go down, it really never stops shining." ~ Louise L. Hay
THURSDAY FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Regular Coffee, 3 cup (8 fl oz)
John McCann's Steel Cut Irish Oatmeal, 0.5 cup
Apples, fresh, 0.25 cup, quartered or chopped
Lunch
Ezekiel 4:9 Sprouted 100% Whole Grain Bread, 1 serving
Turkey breast meat, 2 ounce(s)
Red Ripe Tomatoes, 1 slice, medium (1/4" thick)
Romaine Lettuce (salad), 2 inner leaf
Wholly Guacamole 100 Calorie Snack Pack, 0.3 serving
Dinner
Jennie-O Extra Lean Ground Turkey, 4 oz
Mache, 1 cup
Frontera Gourmet Mexican Salsa - Chipotle, 6 tbsp
Snack
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Cucumber (with peel), 1 cup slices
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Mid-morning snack was easy - I ate it in the car, in between the physical therapists office and the hair salon. However, at 12:30pm, when it was time to eat my lunch, I had a head full of tin foil and was sitting under a dryer. There were 5 people in the salon, no including the stylists. Nobody else was eating. Hmmm. OH WELL!
I asked Tammy (my stylist) to hand me my cooler and I apologized to her, explaining that it was 12:30pm and it was time for me to eat my lunch. So eat it I did.
Sure, I got looks. A couple of older ladies sat there, whispering to one another, glancing my way. I did my best to be neat, to mind my manners and chew with my mouth closed. But, by God, when you need to eat every 2.5 hours, you NEED to eat, and no matter what the location, nothing is getting in the way.
After I finished, I started thinking how funny I must have looked, all tin foiled and heating up, with my psycodelic pink lunch cooler on my lap. Being that I am not yet skinny, I am sure people were thinking "Boy, that poor girl can't even wait until she is at a table until she has to eat. tsk, tsk, tsk." My response? I giggled. Again, I must have been a sight.
The things we do to make our goals, the lengths we are willing to travel. Maureen shared a story with me about eating tuna fish on an airplane. Hey, she had to eat and THAT was what she was supposed to eat at that time. You do what you have to.
I am learning to feed the engine when it needs to be fed and not let anything get in the way. When I wake, I need to feed myself first, and take care of my lovable son 2nd. That's not instincitve for a Mom! But, as Maureen pointed out to me, his little metabolism can afford to wait a few minutes ... mine can't. It's amazing the results, too. I am hungry when it is time to eat. And I don't mean mildly uncomfortable ... I mean, feed me NOW or I will eat the first source of protein that crosses my path (beware cats and dogs!)
Now, wouldn't THAT make an interesting blog!?
"The sun is always shinning. Even though clouds may come along and obscure the sun for a while, the sun is always shining. The sun never stops shining. And even though the earth turns, and the sun appears to go down, it really never stops shining." ~ Louise L. Hay
THURSDAY FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Regular Coffee, 3 cup (8 fl oz)
John McCann's Steel Cut Irish Oatmeal, 0.5 cup
Apples, fresh, 0.25 cup, quartered or chopped
Lunch
Ezekiel 4:9 Sprouted 100% Whole Grain Bread, 1 serving
Turkey breast meat, 2 ounce(s)
Red Ripe Tomatoes, 1 slice, medium (1/4" thick)
Romaine Lettuce (salad), 2 inner leaf
Wholly Guacamole 100 Calorie Snack Pack, 0.3 serving
Dinner
Jennie-O Extra Lean Ground Turkey, 4 oz
Mache, 1 cup
Frontera Gourmet Mexican Salsa - Chipotle, 6 tbsp
Snack
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Cucumber (with peel), 1 cup slices
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Wednesday, November 18, 2009
Little discoveries ...
Little discoveries along the road ...
` Trying new things is intimidating ... but, yes it can be fun!
` An entire workout performed on a ball can kick your butt.
` It IS possible to lose 2 lbs in 2 days.
` Sometimes eating MORE actually revs the metabolism up! (Go figure!)
` Strawberries taste sweeter when you haven't had sugar in a long time.
` Workout pants will fall down if you don't adjust the band while losing weight. (Now that was close!)
` Sometimes it is even more rewarding to hear compliments on your success from strangers at the gym than from your own husband.
` There are lots more fun things to do with friends than just go out to dinner.
` Some aches and pains (knee!) actually go away the MORE you workout (and the less you weigh!)
` I am in a better mood now that I release stress EVERY DAY in a healthy way.
` Knowing what you are eating and at what time frees up the brain for better pursuits.
` Goals can actually be reached.
There's been a lot in the past month and a half. Even my bad days are manageable. My life change is coming along better than I could have hoped. And I am still focused ... one step, one day at a time.
"Knowing is not enough; we must apply. Being willing is not enough; we must do."
- Leonardo da Vinci
WEDNESDAY FOOD DIARY
Breakfast
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Strawberries, fresh, 0.5 cup, sliced
Lunch
Pink Salmon (fish), 3 oz
Brown Rice, medium grain, 0.5 cup
Dinner
Chicken Breast, no skin, 4 ounces
Del Monte Cut Green Beans, 1 cup
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)
Almonds, 12 almond
Peppers, sweet, red, fresh, 1 cup, sliced
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
` Trying new things is intimidating ... but, yes it can be fun!
` An entire workout performed on a ball can kick your butt.
` It IS possible to lose 2 lbs in 2 days.
` Sometimes eating MORE actually revs the metabolism up! (Go figure!)
` Strawberries taste sweeter when you haven't had sugar in a long time.
` Workout pants will fall down if you don't adjust the band while losing weight. (Now that was close!)
` Sometimes it is even more rewarding to hear compliments on your success from strangers at the gym than from your own husband.
` There are lots more fun things to do with friends than just go out to dinner.
` Some aches and pains (knee!) actually go away the MORE you workout (and the less you weigh!)
` I am in a better mood now that I release stress EVERY DAY in a healthy way.
` Knowing what you are eating and at what time frees up the brain for better pursuits.
` Goals can actually be reached.
There's been a lot in the past month and a half. Even my bad days are manageable. My life change is coming along better than I could have hoped. And I am still focused ... one step, one day at a time.
"Knowing is not enough; we must apply. Being willing is not enough; we must do."
- Leonardo da Vinci
WEDNESDAY FOOD DIARY
Breakfast
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Strawberries, fresh, 0.5 cup, sliced
Lunch
Pink Salmon (fish), 3 oz
Brown Rice, medium grain, 0.5 cup
Dinner
Chicken Breast, no skin, 4 ounces
Del Monte Cut Green Beans, 1 cup
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)
Almonds, 12 almond
Peppers, sweet, red, fresh, 1 cup, sliced
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Tuesday, November 17, 2009
When was the last time you tried something new?
I never would have pegged myself as the non-adventurous type, but as I look back over the past couple of years, I can only come up with a handful of things I have tried that are completely new. Have I always been reticent to try new things?
Looking back, I think the answer is "No, but sometimes ... yes." I have never been afraid of much, but I also enjoy the familiarity of routine. I like knowing what is going to come next and how I am going to react to it.
What, you ask, does this have to do with a health and fitness blog? I have this new workout tomorrow, you see. And I am a little intimidated by it. I am very comfortable in a weight room. I know my way around pretty much any cardio machine. And I like the "Ball". It's great for ABs.
New workout? ALL on the ball. Core intensive, butt burning, abdominal screaming full workout on a big ball. What's so scary about a ball? Kids love them! Every spring I am infatuated with getting a "W" during that Tuesday night Ball Game. FootBALL is my favorite viewing sport. What's wrong with a BALL workout.
Nothing really. It's just very knew and I am finding myself apprehensive about it. I'm sure it will go just fine. I will maneuver my way around this very heavy workload, probably fall on my face a few times, but all in all, I will get it done.
And on Thursday I will be crying out for mercy God for the extreme pain my muscles will be inflicting upon me in revenge.
So, this is going to be my something new to try for a while. Who knows? Maybe it will reopen the doors to my adventurous soul and I will be rock climbing, sky diving and wind surfing in no time!
"Never be afraid to try something new. Remember, amateurs built the ark; Professionals built the Titanic." Anonymous
TUESDAY'S FOOD DIARY
Breakfast
Ezekiel 4:9 Sprouted 100% Whole Grain Bread, 2 serving
*All Whites* 100% Liquid Egg Whites, 4 serving
Blue Agave, Organic (Wholesome Sweeteners brand), 0.5 tbsp
Olivio Buttery Spray 5 sprays, 2 serving
Blueberries, fresh, 0.3 cup
Lunch
Diced Tomatoes & Green Chilies (RoTel), 2 serving
Jennie-O Lean Ground Turkey, 4 oz
Beans, red kidney, 0.5 cup
Dinner
Bib Lettuce, 1 cup, shredded or chopped
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 1 serving
Shrimp, cooked, 3 oz
Kraft Mayo Light Mayonnaise (Mayo), 0.5 tbsp
Snack
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Ken's Lite Chunky Blue Cheese salad dressing, 1 tbsp
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Libby's Tropical Mandarin Oranges w/ Splenda, 0.5 cup
Carrots, raw, 1 cup, strips or slices
Looking back, I think the answer is "No, but sometimes ... yes." I have never been afraid of much, but I also enjoy the familiarity of routine. I like knowing what is going to come next and how I am going to react to it.
What, you ask, does this have to do with a health and fitness blog? I have this new workout tomorrow, you see. And I am a little intimidated by it. I am very comfortable in a weight room. I know my way around pretty much any cardio machine. And I like the "Ball". It's great for ABs.
New workout? ALL on the ball. Core intensive, butt burning, abdominal screaming full workout on a big ball. What's so scary about a ball? Kids love them! Every spring I am infatuated with getting a "W" during that Tuesday night Ball Game. FootBALL is my favorite viewing sport. What's wrong with a BALL workout.
Nothing really. It's just very knew and I am finding myself apprehensive about it. I'm sure it will go just fine. I will maneuver my way around this very heavy workload, probably fall on my face a few times, but all in all, I will get it done.
And on Thursday I will be crying out for mercy God for the extreme pain my muscles will be inflicting upon me in revenge.
So, this is going to be my something new to try for a while. Who knows? Maybe it will reopen the doors to my adventurous soul and I will be rock climbing, sky diving and wind surfing in no time!
"Never be afraid to try something new. Remember, amateurs built the ark; Professionals built the Titanic." Anonymous
TUESDAY'S FOOD DIARY
Breakfast
Ezekiel 4:9 Sprouted 100% Whole Grain Bread, 2 serving
*All Whites* 100% Liquid Egg Whites, 4 serving
Blue Agave, Organic (Wholesome Sweeteners brand), 0.5 tbsp
Olivio Buttery Spray 5 sprays, 2 serving
Blueberries, fresh, 0.3 cup
Lunch
Diced Tomatoes & Green Chilies (RoTel), 2 serving
Jennie-O Lean Ground Turkey, 4 oz
Beans, red kidney, 0.5 cup
Dinner
Bib Lettuce, 1 cup, shredded or chopped
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 1 serving
Shrimp, cooked, 3 oz
Kraft Mayo Light Mayonnaise (Mayo), 0.5 tbsp
Snack
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Ken's Lite Chunky Blue Cheese salad dressing, 1 tbsp
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Libby's Tropical Mandarin Oranges w/ Splenda, 0.5 cup
Carrots, raw, 1 cup, strips or slices
Monday, November 16, 2009
Inspiration
My trainer said something to me today that was ... inspiring. Earth shattering. FRIGHTENING. (No, I am not talking about my new workout, although that is INTIMIDATING!) She said that, if I was interested in competing some day, there is nothing to hold me back, not someone with my focus and drive.
Huh!
Let's just take a moment to address the minor issue in that declaration. Compete?? Ummm ... probably not. I am basically pretty shy and, believe it or not, get quite the case of stage fright. I know, all who know me and have heard me sing or watched me in a play, will find that hard to believe. But see ... that type of performance never really frightened me. Singing ... well, sure I get nervous, but its a natural thing for me to do ... always has been. Theater? That's pretending to be someone else ... and I have a lifetime experience doing that. :) But ask me to SPEAK in front of a crowd, do anything out of my comfort zone in front of a group of people and I can pretty much guarantee my knees will be quivering. So, it is highly unlikely I would ever compete in a fitness or body building competition.
I would, however, like to LOOK like I could. The very fact that she thinks I might get this old, out of shape body anywhere near that possibility absolutely makes me grin. Ohhhh boy, do I ever want to have a body that someone might think is competition level. Yes, yes. YES.
This came on the heels of a less than motivating comment about my efforts by a family member. I struggled, mentally, much of the weekend with the words which were used by that person and my seeming inability to ever please. It was like water to a dying, thirsty soul to hear someone I respect tell me that she thinks I have the *stuff*. And, oddly, I have been feeling quite ... empowered ever since. I can accomplish anything ... and I am excited to try.
(Anyone notice that I seem to have an obsession with ellipses ... today ... ? Not quite sure why ... but they are fairly addicting ...)
Remember when you see someone trying to make a positive change in his or her life, that the words you say might echo in their heads long after you are gone. think what the world could be if we all encouraged just one new person every day ...
"The tongue has the power of life and death." Proverbs 18:21
SUNDAY'S FOOD DIARY
Breakfast
Kashi Go Lean Waffle, 1 serving
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Olivio Buttery Spray 5 sprays, 1 serving
Grapes, 10 grape, with seeds, yields
Lunch
Atlantic Salmon (fish), 3 oz
Brown Rice, medium grain, 0.5 cup
Kikkoman Lite Soy Sauce, 1 tbsp
Dinner
Chicken Breast, no skin, 5 ounces
Del Monte Cut Green Beans, 1 cup
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)
Almonds, 12 almond
MONDAY'S FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Organic Blue Agave syrup, 0.5 tbsp
Regular Coffee, 3 cup (8 fl oz)
Strawberries, fresh, 0.5 cup, sliced
John McCann's Steel Cut Irish Oatmeal, 0.5 cup
Lunch
Flat Out Artisan Fold-it Flatbread, 1 serving
Chicken Breast, no skin, 3 ounces
Bib Lettuce, 1 leaf, large
Red Ripe Tomatoes, 2 slice, thin/small
Dinner
Jennie-O Extra Lean Ground Turkey, 4 oz
Mache, 1 cup
Frontera Gourmet Mexican Salsa - Chipotle, 6 tbsp
Snack
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Cucumber (with peel), 1 cup slices
Ken's Lite Chunky Blue Cheese salad dressing, 1 tbsp
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Huh!
Let's just take a moment to address the minor issue in that declaration. Compete?? Ummm ... probably not. I am basically pretty shy and, believe it or not, get quite the case of stage fright. I know, all who know me and have heard me sing or watched me in a play, will find that hard to believe. But see ... that type of performance never really frightened me. Singing ... well, sure I get nervous, but its a natural thing for me to do ... always has been. Theater? That's pretending to be someone else ... and I have a lifetime experience doing that. :) But ask me to SPEAK in front of a crowd, do anything out of my comfort zone in front of a group of people and I can pretty much guarantee my knees will be quivering. So, it is highly unlikely I would ever compete in a fitness or body building competition.
I would, however, like to LOOK like I could. The very fact that she thinks I might get this old, out of shape body anywhere near that possibility absolutely makes me grin. Ohhhh boy, do I ever want to have a body that someone might think is competition level. Yes, yes. YES.
This came on the heels of a less than motivating comment about my efforts by a family member. I struggled, mentally, much of the weekend with the words which were used by that person and my seeming inability to ever please. It was like water to a dying, thirsty soul to hear someone I respect tell me that she thinks I have the *stuff*. And, oddly, I have been feeling quite ... empowered ever since. I can accomplish anything ... and I am excited to try.
(Anyone notice that I seem to have an obsession with ellipses ... today ... ? Not quite sure why ... but they are fairly addicting ...)
Remember when you see someone trying to make a positive change in his or her life, that the words you say might echo in their heads long after you are gone. think what the world could be if we all encouraged just one new person every day ...
"The tongue has the power of life and death." Proverbs 18:21
SUNDAY'S FOOD DIARY
Breakfast
Kashi Go Lean Waffle, 1 serving
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Olivio Buttery Spray 5 sprays, 1 serving
Grapes, 10 grape, with seeds, yields
Lunch
Atlantic Salmon (fish), 3 oz
Brown Rice, medium grain, 0.5 cup
Kikkoman Lite Soy Sauce, 1 tbsp
Dinner
Chicken Breast, no skin, 5 ounces
Del Monte Cut Green Beans, 1 cup
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)
Almonds, 12 almond
MONDAY'S FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Organic Blue Agave syrup, 0.5 tbsp
Regular Coffee, 3 cup (8 fl oz)
Strawberries, fresh, 0.5 cup, sliced
John McCann's Steel Cut Irish Oatmeal, 0.5 cup
Lunch
Flat Out Artisan Fold-it Flatbread, 1 serving
Chicken Breast, no skin, 3 ounces
Bib Lettuce, 1 leaf, large
Red Ripe Tomatoes, 2 slice, thin/small
Dinner
Jennie-O Extra Lean Ground Turkey, 4 oz
Mache, 1 cup
Frontera Gourmet Mexican Salsa - Chipotle, 6 tbsp
Snack
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Cucumber (with peel), 1 cup slices
Ken's Lite Chunky Blue Cheese salad dressing, 1 tbsp
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Friday, November 13, 2009
MINDSET is everything.
Once, a while ago, when I was kicking it hard and finding serious success on Weight Watchers, an acquaintance asked me, "How do you do it? How do you stay on track and not eat the bad stuff?" My answer to her was "I just don't." There wasn't more I could add to it, at the time. I just knew that it wasn't something I did. My focus was pretty incredible, and my results ended up being that way as well. (For a while, but that's another entry for another blog.)
I am finding myself in the same situation again, this time. People asking me how I avoid the food trip-ups that are all over the place. My answer is a little more complete this time. It's all about MINDSET. I am successful because I have decided everything is a choice ... and those choices are in my control. I can choose to eat the stuff that is not good for me ... or I can choose not to. It's all about mindset.
I found myself at a party the other night which was laden with sinfully delicious trip-ups. There were dips, crackers, cheeses, appetizers ... all things that I love dearly, and if I have to say I miss anything ... it is those. But I chose to stay out of that room, drank my water and talked to friends in the other room. Then, later into the evening, there were desserts. (I have closed my eyes in near-ecstasy as I re-picture the mocha trifle and carrot cake delights that were displayed.) The creator of these delicious bites even announced that the carrot cake was healthy ... after all, it did contain carrots. My strength was tested. My mind was strong, but my nose and stomach were working in tandem to tempt me. I didn't think "what if i just tasted one ..." or anything like that. But I did feel a little sad that I couldn't partake. Others around me were happily enjoying the feast, without guilt or reservation ... and for one long moment, I missed being free to do the same. I left the party shortly after. I love the company of friends, but I didn't want to test the resolve of my mind much further.
I find myself avoiding meals out with friends for this same reason. I have a meeting for church to attend in a couple of weeks ... where they are offering "Pizza & Soda for everyone". Everyone except for me. I will pack my cooler and I will bring my own edibles ... and I will pray for extra strength to keep my mindset strong and unerring. Just tonight, some friends of ours suggested we should meet at a favorite restaurant for dinner soon. I want to, so much ... a night out with friends, enjoying food not from a cooler ... but it will take some real planning to make sure that I know exactly what I can order and how much of it I can eat. Sometimes, it is just easier to say "no" ... and eat at home, or out of that cooler.
So, here's what keeps me going strong and faithful. I am trying to turn my chevy into a rolls royce ... and it requires only the best fuel. The workouts that I sustain 6 days out of the week require me to be energized with the best possible foods. 300 calories from a tiny sliver of plain cheesecake, without fun toppings, is about a half hour hard labor on the elliptical. Thanksgiving is right around the corner and I get to indulge my cravings with truly wonderful foods ... why mess it up now and force a forfeit on that free day? I am in a race and the only thing that can trip me up is myself. I wouldn't put obstacles in the path of my friends success ... so why should I even consider doing it to myself?
Everything is a decision. Yes, it takes time. Yes, it takes energy. Yes, there are things that are forfeit in the battle. But if you want to succeed, you need to be willing to give time and energy. And you must be willing to endure a little sacrifice.
On a side note - there are those who think this is not worthy of my energy and sacrifice, to the detriment of causes they feel are more important. But to me, my top 2 priorities are my family and my health. Family just is. Health? Without out it, there will be nothing else of me to give to whatever other thing you think is more important than the time and energy I focus on my fitness. It's ok if it is not your priority. But it is MINE .. .and nobody gets to judge me on that.
"The highest reward for a person's toil is not what they get for it, but what they become by it." ~ John Rushkin ~
THURSDAY FOOD DIARY
Breakfast
Kashi Go Lean Waffle, 0.5 serving
Olivio Buttery Spray 5 sprays, 1 serving
Strawberries, fresh, 0.5 cup, sliced
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Lunch
Coho Salmon, 3 oz
Brown Rice, medium grain, 0.5 cup
Dinner
Mache, 1 cup
Chicken Breast, no skin, 3 ounces
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 2 serving
Snack
Cottage Cheese, 2% Milkfat, 0.5 cup (not packed)
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Almonds, 12 almond
FRIDAY FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Old Wessex Lts. 5 Grain Cereal, 1 serving
Organic Blue Agave syrup, 0.5 tbsp
Blueberries, fresh, 0.25 cup
Regular Coffee, 3 cup (8 fl oz)
Lunch
Chicken Breast, no skin, 6 ounces
Brown Rice, medium grain, 0.5 cup
Dinner
Frontera Gourmet Mexican Salsa - Chipotle, 6 tbsp
Jennie-O Extra Lean Ground Turkey, 4 oz
Mache, 1 cup
Snack
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
I am finding myself in the same situation again, this time. People asking me how I avoid the food trip-ups that are all over the place. My answer is a little more complete this time. It's all about MINDSET. I am successful because I have decided everything is a choice ... and those choices are in my control. I can choose to eat the stuff that is not good for me ... or I can choose not to. It's all about mindset.
I found myself at a party the other night which was laden with sinfully delicious trip-ups. There were dips, crackers, cheeses, appetizers ... all things that I love dearly, and if I have to say I miss anything ... it is those. But I chose to stay out of that room, drank my water and talked to friends in the other room. Then, later into the evening, there were desserts. (I have closed my eyes in near-ecstasy as I re-picture the mocha trifle and carrot cake delights that were displayed.) The creator of these delicious bites even announced that the carrot cake was healthy ... after all, it did contain carrots. My strength was tested. My mind was strong, but my nose and stomach were working in tandem to tempt me. I didn't think "what if i just tasted one ..." or anything like that. But I did feel a little sad that I couldn't partake. Others around me were happily enjoying the feast, without guilt or reservation ... and for one long moment, I missed being free to do the same. I left the party shortly after. I love the company of friends, but I didn't want to test the resolve of my mind much further.
I find myself avoiding meals out with friends for this same reason. I have a meeting for church to attend in a couple of weeks ... where they are offering "Pizza & Soda for everyone". Everyone except for me. I will pack my cooler and I will bring my own edibles ... and I will pray for extra strength to keep my mindset strong and unerring. Just tonight, some friends of ours suggested we should meet at a favorite restaurant for dinner soon. I want to, so much ... a night out with friends, enjoying food not from a cooler ... but it will take some real planning to make sure that I know exactly what I can order and how much of it I can eat. Sometimes, it is just easier to say "no" ... and eat at home, or out of that cooler.
So, here's what keeps me going strong and faithful. I am trying to turn my chevy into a rolls royce ... and it requires only the best fuel. The workouts that I sustain 6 days out of the week require me to be energized with the best possible foods. 300 calories from a tiny sliver of plain cheesecake, without fun toppings, is about a half hour hard labor on the elliptical. Thanksgiving is right around the corner and I get to indulge my cravings with truly wonderful foods ... why mess it up now and force a forfeit on that free day? I am in a race and the only thing that can trip me up is myself. I wouldn't put obstacles in the path of my friends success ... so why should I even consider doing it to myself?
Everything is a decision. Yes, it takes time. Yes, it takes energy. Yes, there are things that are forfeit in the battle. But if you want to succeed, you need to be willing to give time and energy. And you must be willing to endure a little sacrifice.
On a side note - there are those who think this is not worthy of my energy and sacrifice, to the detriment of causes they feel are more important. But to me, my top 2 priorities are my family and my health. Family just is. Health? Without out it, there will be nothing else of me to give to whatever other thing you think is more important than the time and energy I focus on my fitness. It's ok if it is not your priority. But it is MINE .. .and nobody gets to judge me on that.
"The highest reward for a person's toil is not what they get for it, but what they become by it." ~ John Rushkin ~
THURSDAY FOOD DIARY
Breakfast
Kashi Go Lean Waffle, 0.5 serving
Olivio Buttery Spray 5 sprays, 1 serving
Strawberries, fresh, 0.5 cup, sliced
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Lunch
Coho Salmon, 3 oz
Brown Rice, medium grain, 0.5 cup
Dinner
Mache, 1 cup
Chicken Breast, no skin, 3 ounces
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 2 serving
Snack
Cottage Cheese, 2% Milkfat, 0.5 cup (not packed)
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Almonds, 12 almond
FRIDAY FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Old Wessex Lts. 5 Grain Cereal, 1 serving
Organic Blue Agave syrup, 0.5 tbsp
Blueberries, fresh, 0.25 cup
Regular Coffee, 3 cup (8 fl oz)
Lunch
Chicken Breast, no skin, 6 ounces
Brown Rice, medium grain, 0.5 cup
Dinner
Frontera Gourmet Mexican Salsa - Chipotle, 6 tbsp
Jennie-O Extra Lean Ground Turkey, 4 oz
Mache, 1 cup
Snack
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Wednesday, November 11, 2009
Stroke
My Dad had a stroke. Sunday? I'm a little unclear of the very first episode because I didn't learn about it until last night (Tuesday evening). Regardless, my parents met with the neurologist today and we have a little more information. It seems he suffered a mid-level stroke, and has had repeated mini-strokes since. Still having them, in fact. The biggest concern is that his body (brain, actually) is building up to a major stroke. Good news is ... he's in the hospital and will stay there until they get it all taken care of. Bad news is ... this started on Sunday night, but Dad didn't want to go to the emergency room, in case they didn't admit him and he would be burdened with the bill (gotta love retirement insurance policies being jacked around in the wake of financial crisis, General Motors!). So he waited until Monday morning to go to his Doctor. Who, of course, immediately admitted him and also berated him for not going to emergency. (And I wonder where I get that tendency from??) Reading up on Stroke, waiting was probably the worst thing he could have done. Luckily, he didn't get his grand mal, top of the line version before he managed to get care.
My Dad is not a healthy person. He's not "UNhealthy" per se, but he's not necessarily known for paying attention to things he should. He's always been a little overweight (sometimes a lot), he has struggled with Diabetes as he has aged, but doesn't really follow a diet recommended for someone with diabetes, he used to drink quite a bit (beer, it seems like every night after work, but that might be my child's memory expanding it). My parents don't really eat healthy. My Mom would tell you that they do, but, in the scheme of things I have learned, they are definitely more traditional "American" menus, lasagna, scalloped potatoes and ham, fried chicken, lots of meat and potato type meals. I'm not knocking it ... I LOVE my Mom's Scalloped Potatoes and Ham, Fried Chicken and Chicken and Noodles more than pretty much anything in the world. But I wouldn't call them Low-Fat, by a long stretch. Dad has always been active in that he works hard, he's a builder. But not really cardiovascular-healthy.
I'm pretty sure he is about to have a major life change.
I sure hope he does better with it than he did with the diabetes life change.
I'm still a little in shock, I guess. A little girl's Daddy is the strongest man in the world and nobody can take him in a fight. As we grow up, we might realize they are not really as physically strong as all that, but they are still the stabilizing rock in our life. Admittedly, my rock has not always been that stable, but my relationship with my parents, and especially with my father, has seriously affected the person I am today. Good and bad.
Last year, my Mom went through pancreatitis and a cancer scare. It rocked my world, like an earthquake. Luckily, the magnitude was on the smaller scale. I am hoping that Dad's stroke will be the same scale. Scary, but recoverable for everyone affected.
My brain is having a difficult time putting thoughts in order right now, so if this is a disjointed post, please forgive me.
TUESDAY'S FOOD DIARY
Breakfast
*All Whites* 100% Liquid Egg Whites, 3 serving
Old Wessex Lts. 5 Grain Cereal, 1 serving
Blueberries, fresh, 0.13 cup
Flavor Tree Goji Berries, 0.13 cup
Lunch
Flat Out Artisan Fold-it Flatbread, 1 serving
Chicken Breast, no skin, 3 ounces
Bib Lettuce, 1 leaf, large
Red Ripe Tomatoes, 2 slice, thin/small
Dinner
Chicken Breast, no skin, 3 ounces
Romaine Lettuce (salad), 0.75 cup, shredded
Cucumber (with peel), 0.13 cup slices
Red Ripe Tomatoes, 0.13 cup, chopped or sliced
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 1.5 serving
Snack
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Cucumber (with peel), 1 cup slices
Ken's Lite Chunky Blue Cheese salad dressing, 0.5 tbsp
My Dad is not a healthy person. He's not "UNhealthy" per se, but he's not necessarily known for paying attention to things he should. He's always been a little overweight (sometimes a lot), he has struggled with Diabetes as he has aged, but doesn't really follow a diet recommended for someone with diabetes, he used to drink quite a bit (beer, it seems like every night after work, but that might be my child's memory expanding it). My parents don't really eat healthy. My Mom would tell you that they do, but, in the scheme of things I have learned, they are definitely more traditional "American" menus, lasagna, scalloped potatoes and ham, fried chicken, lots of meat and potato type meals. I'm not knocking it ... I LOVE my Mom's Scalloped Potatoes and Ham, Fried Chicken and Chicken and Noodles more than pretty much anything in the world. But I wouldn't call them Low-Fat, by a long stretch. Dad has always been active in that he works hard, he's a builder. But not really cardiovascular-healthy.
I'm pretty sure he is about to have a major life change.
I sure hope he does better with it than he did with the diabetes life change.
I'm still a little in shock, I guess. A little girl's Daddy is the strongest man in the world and nobody can take him in a fight. As we grow up, we might realize they are not really as physically strong as all that, but they are still the stabilizing rock in our life. Admittedly, my rock has not always been that stable, but my relationship with my parents, and especially with my father, has seriously affected the person I am today. Good and bad.
Last year, my Mom went through pancreatitis and a cancer scare. It rocked my world, like an earthquake. Luckily, the magnitude was on the smaller scale. I am hoping that Dad's stroke will be the same scale. Scary, but recoverable for everyone affected.
My brain is having a difficult time putting thoughts in order right now, so if this is a disjointed post, please forgive me.
TUESDAY'S FOOD DIARY
Breakfast
*All Whites* 100% Liquid Egg Whites, 3 serving
Old Wessex Lts. 5 Grain Cereal, 1 serving
Blueberries, fresh, 0.13 cup
Flavor Tree Goji Berries, 0.13 cup
Lunch
Flat Out Artisan Fold-it Flatbread, 1 serving
Chicken Breast, no skin, 3 ounces
Bib Lettuce, 1 leaf, large
Red Ripe Tomatoes, 2 slice, thin/small
Dinner
Chicken Breast, no skin, 3 ounces
Romaine Lettuce (salad), 0.75 cup, shredded
Cucumber (with peel), 0.13 cup slices
Red Ripe Tomatoes, 0.13 cup, chopped or sliced
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 1.5 serving
Snack
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Cucumber (with peel), 1 cup slices
Ken's Lite Chunky Blue Cheese salad dressing, 0.5 tbsp
Monday, November 9, 2009
ONEderland!
Yes, you read that right. Finally, after so many years of struggling, I have found my way back into ONEderland. There is much work to do, I will not relax. But it is absolutely delightful to reach one of those milestones. 15 lbs gone, 11 inches total lost. I can live with that. Sometimes, Monday's can be a wonderful thing.
I made it back to the gym and accomplished my entire workout without a crumpled back. VICTORY! I am keeping my fingers crossed that the morrow will not bring further pain and that I will be able to spin with wild abandon tomorrow evening.
Did anyone note that the Cowboys beat the Eagles last night? So many naysayers ... but my 'boys pulled out a big fat "W". Still knocking on wood and crossing the fingers, but little Hope Bunnies seem to be hopping all over the place. :)
I feel good. I feel pumped and revved and ready to win. The slump of the past 5 days or so is a thing of the past and I am ready to rumble.
"No! Try not. Do, or do not. There is no try." ~ Yoda, Jedi Master and Teacher ~
MONDAY FOOD DIARY
Breakfast
Kashi Go Lean Waffle, 0.5 serving
Whey to Go Whey Protein Powder, chocolate flavor, 28 gram(s)
Milk, nonfat, 1 cup
Grapes, 10 grape
Olivio Buttery Spray 5 sprays, 1 serving
Regular Coffee, 1.5 cup (8 fl oz)
Lunch
Coho Salmon, 3 oz
Brown Rice, medium grain, 0.5 cup
Kikkoman Lite Soy Sauce, 2 tbsp
Dinner
Chicken Breast, no skin, 3 ounces
Mixed Vegetables (Broccoli, Cauliflower, Carrots) Birds Eye - 87g, 1 cup
Olivio Buttery Spray 5 sprays, 1 serving
Tea, brewed, 8 fl oz
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Peppers, sweet, red, raw, sliced, 1 cup
Almonds, 12 almond
I made it back to the gym and accomplished my entire workout without a crumpled back. VICTORY! I am keeping my fingers crossed that the morrow will not bring further pain and that I will be able to spin with wild abandon tomorrow evening.
Did anyone note that the Cowboys beat the Eagles last night? So many naysayers ... but my 'boys pulled out a big fat "W". Still knocking on wood and crossing the fingers, but little Hope Bunnies seem to be hopping all over the place. :)
I feel good. I feel pumped and revved and ready to win. The slump of the past 5 days or so is a thing of the past and I am ready to rumble.
"No! Try not. Do, or do not. There is no try." ~ Yoda, Jedi Master and Teacher ~
MONDAY FOOD DIARY
Breakfast
Kashi Go Lean Waffle, 0.5 serving
Whey to Go Whey Protein Powder, chocolate flavor, 28 gram(s)
Milk, nonfat, 1 cup
Grapes, 10 grape
Olivio Buttery Spray 5 sprays, 1 serving
Regular Coffee, 1.5 cup (8 fl oz)
Lunch
Coho Salmon, 3 oz
Brown Rice, medium grain, 0.5 cup
Kikkoman Lite Soy Sauce, 2 tbsp
Dinner
Chicken Breast, no skin, 3 ounces
Mixed Vegetables (Broccoli, Cauliflower, Carrots) Birds Eye - 87g, 1 cup
Olivio Buttery Spray 5 sprays, 1 serving
Tea, brewed, 8 fl oz
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
Peppers, sweet, red, raw, sliced, 1 cup
Almonds, 12 almond
Sunday, November 8, 2009
Getting older is not as much fun as I thought when I was 13.
Do you remember how anxious you were to become 16 and old enough to drive a car? Or how about 18, and to graduate from high school? Maybe the best was 21 when you were *legally* considered an adult and allowed to, ahem, drink alcohol without a fake ID. I often wish that I could go back in time and gain back the days I was so anxious to leave in the dust all those years ago.
I turned 40 in June.
(That deserves a sentence all to itself.)
My body simply does not respond the way that it used to. In fact, it's responses are sometimes completely unsatisfactory. Last week, Monday, I tweaked my back a little. Come Wednesday, I tweaked it a bit more and was having trouble even moving. I did my workouts, Mon, Tues & Wed, fully and without restraint. After talking to Maureen on Wednesday, I came to the realization that my "All or nothing, Do or Die" attitude might actually set me back. So, on Thursday, I rested. I figured, since it was my spin class day, it was a better choice than Friday, which is a full workout day. On Friday, I felt better, but the back was still iffy. So I changed up my whole body workout to a "Slam hard on those Bi's & Tri's" day, along with the required cardio. And on Saturday and Sunday, I rested. My back is starting to feel much better and I am anxious to get back in the saddle tomorrow. I stayed completely on plan with my food. I simply checked back the workout a little to give my body time to heal. Learning to listen to my body is more than about hunger.
I had a hard time with it, to be honest with you. I was so afraid that I was going to lose momentum, that I was a bit depressed by the set back. I found myself more tempted by evil things like pizza and baked goods. I felt a little tug to give in, give up ... but I didn't. It's amazing how easy our minds can trick us into a defeatist mentality. "You can't do the workouts, your body is failing ... what makes you think you are going to keep this up as long as it takes to make your goal? You should just quit and enjoy those things you are missing out on. You are going to fail anyway, why not just preempt it!?"
But this morning, I pulled on a pair of slacks for church that have been a bit snug the last few times I have worn them. And they were LOOSE. Not just fit right, but rather were a little big. And suddenly, I felt just a little less defeated by my own body. I am succeeding. I am losing weight in more places than just my cheeks (the face ones that is). Sure, I hurt. But most of the time, its a good hurt that makes me feel alive and healthy and in control.
I'm older now. My back has always been a little weak. It stands to reason that I am going to have to deal with pain. I am healing my shoulder, I am listening to my body, I am doing the things I need to do to become stronger and healthier. The pain will become less. If I DON'T make these changes, these pains will only get worse as I age.
Instead of defeat, I choose to succeed. And I will.
"The only place where success comes before work is in a dictionary." ~Vidal Sassoon~
SUNDAY'S FOOD DIARY
Breakfast
Ezekiel 4:9 Cinnamon Raisin Bread, 2 serving
*All Whites* 100% Liquid Egg Whites, 3 serving
Blue Agave, Organic (Wholesome Sweeteners brand), 0.5 tbsp
Blueberries, fresh, 0.5 cup
Olivio Buttery Spray 5 sprays, 2.5 serving
Lunch
Beans, red kidney, 0.75 cup
Jennie-O Extra Lean Ground Turkey, 4 oz
Herdez Salsa Casera (medium), 10 tbsp
Dinner
Shrimp, cooked, 3 oz
Horseradish, 1 tbsp
Ketchup, Heinz, 0.25 tbsp
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Libby's Tropical Mandarin Oranges w/ Splenda, 0.5 cup
Almonds, 12 almond
I turned 40 in June.
(That deserves a sentence all to itself.)
My body simply does not respond the way that it used to. In fact, it's responses are sometimes completely unsatisfactory. Last week, Monday, I tweaked my back a little. Come Wednesday, I tweaked it a bit more and was having trouble even moving. I did my workouts, Mon, Tues & Wed, fully and without restraint. After talking to Maureen on Wednesday, I came to the realization that my "All or nothing, Do or Die" attitude might actually set me back. So, on Thursday, I rested. I figured, since it was my spin class day, it was a better choice than Friday, which is a full workout day. On Friday, I felt better, but the back was still iffy. So I changed up my whole body workout to a "Slam hard on those Bi's & Tri's" day, along with the required cardio. And on Saturday and Sunday, I rested. My back is starting to feel much better and I am anxious to get back in the saddle tomorrow. I stayed completely on plan with my food. I simply checked back the workout a little to give my body time to heal. Learning to listen to my body is more than about hunger.
I had a hard time with it, to be honest with you. I was so afraid that I was going to lose momentum, that I was a bit depressed by the set back. I found myself more tempted by evil things like pizza and baked goods. I felt a little tug to give in, give up ... but I didn't. It's amazing how easy our minds can trick us into a defeatist mentality. "You can't do the workouts, your body is failing ... what makes you think you are going to keep this up as long as it takes to make your goal? You should just quit and enjoy those things you are missing out on. You are going to fail anyway, why not just preempt it!?"
But this morning, I pulled on a pair of slacks for church that have been a bit snug the last few times I have worn them. And they were LOOSE. Not just fit right, but rather were a little big. And suddenly, I felt just a little less defeated by my own body. I am succeeding. I am losing weight in more places than just my cheeks (the face ones that is). Sure, I hurt. But most of the time, its a good hurt that makes me feel alive and healthy and in control.
I'm older now. My back has always been a little weak. It stands to reason that I am going to have to deal with pain. I am healing my shoulder, I am listening to my body, I am doing the things I need to do to become stronger and healthier. The pain will become less. If I DON'T make these changes, these pains will only get worse as I age.
Instead of defeat, I choose to succeed. And I will.
"The only place where success comes before work is in a dictionary." ~Vidal Sassoon~
SUNDAY'S FOOD DIARY
Breakfast
Ezekiel 4:9 Cinnamon Raisin Bread, 2 serving
*All Whites* 100% Liquid Egg Whites, 3 serving
Blue Agave, Organic (Wholesome Sweeteners brand), 0.5 tbsp
Blueberries, fresh, 0.5 cup
Olivio Buttery Spray 5 sprays, 2.5 serving
Lunch
Beans, red kidney, 0.75 cup
Jennie-O Extra Lean Ground Turkey, 4 oz
Herdez Salsa Casera (medium), 10 tbsp
Dinner
Shrimp, cooked, 3 oz
Horseradish, 1 tbsp
Ketchup, Heinz, 0.25 tbsp
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Libby's Tropical Mandarin Oranges w/ Splenda, 0.5 cup
Almonds, 12 almond
Wednesday, November 4, 2009
Magazine Addiction
I have a magazine addiction. Truly. I might even be bad enough to warrant some sort of 12-step plan. Over the past several years I have learned to control it. Somewhat. However, I still probably read 5-7 new magazines per week. I walk the media aisles at the grocery every single time I have to stop in ... just to make sure none of my favorites have new issues. The mags that are on my monthly MUST READ list, I actually subscribe to. Saves money. But there are few others that creep in. And when my local grocer's supply is dry for a few days, I will head to the local Barnes & Noble. They ALWAYS have a stash, ready and waiting, to tide me over 'til the newest issues of my faves arrive.
Mostly I read Fitness magazines, healthy food mags and crafting rags. My must reads are Oxygen, M&F Hers, Clean Eating, Cooking Light, Country Living and Eating Well. But, inevitably, I read every issue of Self, Shape, Fitness, Vegetarian Times and VEG. If there is a new fitness magazine out, without a cover model for whom I have no *Physical Fitness Respect*, I will buy it.
And, occasionally, one of them will surprise me.
Today, it was the November '09 issues of Health, featuring Jillian Michaels on the cover. (In case you go looking for it.) Often times, I find the articles in magazines such as this to be of little help to me, offering up ideas contrary to what I am trying to accomplish, or depicting foods that I would only think about on a full cheat day, once a year. However, in this issue, they were discussing challenges that women face in trying to become healthier. One of these challenges was basically, picking yourself back up after a mistake. I am going to quote "The Fix" nearly word for word because I found it to be so true ... and a really great idea.
I spend every day waiting for that slip up. It hasn't happened yet, this time, but it has so many times before that I am anxiously watching for it. I am expecting it. And it will happen, I am certain, although I hope it is still a long way off. But this article offered me a very real way to be prepared for the inevitable. I finished that article and felt like ... WOW! I have a plan.
Now, when that moment comes, I will have a weapon at my disposal to use against it, to conquer it, overcome and continue on in success.
I guess that magazine addiction does come in handy once in a while!
WEDNESDAY'S FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Strawberries, fresh, 0.5 cup, sliced
Old Wessex Lts. 5 Grain Cereal, 1 serving
Organic Blue Agave syrup, 0.5 tbsp
Regular Coffee, 3 cup (8 fl oz)
Lunch
Flat Out Artisan Fold-it Flatbread, 1 serving
Chicken Breast, no skin, 3 ounces
Red Ripe Tomatoes, 2 slice, medium (1/4" thick)
Bib Lettuce, 1 leaf, medium
Grey Poupon Dijon Mustard, 2 tsp
Dinner
Jennie-O Extra Lean Ground Turkey, 4 oz
Mache, 1 cup
Red Ripe Tomatoes, 0.1 cup, chopped or sliced
Herdez Salsa Casera (medium), 6 tbsp
Snack
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)
Cucumber (with peel), 1 cup slices
Wishbone Light Blue Cheese salad dressing, 0.5 tbsp
Mostly I read Fitness magazines, healthy food mags and crafting rags. My must reads are Oxygen, M&F Hers, Clean Eating, Cooking Light, Country Living and Eating Well. But, inevitably, I read every issue of Self, Shape, Fitness, Vegetarian Times and VEG. If there is a new fitness magazine out, without a cover model for whom I have no *Physical Fitness Respect*, I will buy it.
And, occasionally, one of them will surprise me.
Today, it was the November '09 issues of Health, featuring Jillian Michaels on the cover. (In case you go looking for it.) Often times, I find the articles in magazines such as this to be of little help to me, offering up ideas contrary to what I am trying to accomplish, or depicting foods that I would only think about on a full cheat day, once a year. However, in this issue, they were discussing challenges that women face in trying to become healthier. One of these challenges was basically, picking yourself back up after a mistake. I am going to quote "The Fix" nearly word for word because I found it to be so true ... and a really great idea.
Slip ups come with the territory, so it's vital to deal with them in a positive way. "If you ran a red light and got a ticket, would you say, 'I'm such a terrible person, I might as well run red lights for the rest of the day?'" psych expert Judith Beck, PhD, asks. "In almost any non-dieting area of life, we don't compound one mistake with another." Try this: "Write 'Big deal, I made a mistake. If I get right back on track, I will feel better' on an index card, and stick it in your purse to pull out when trouble strikes," Beck instructs. (Ingela Ratledge, Health, November 2009)
I spend every day waiting for that slip up. It hasn't happened yet, this time, but it has so many times before that I am anxiously watching for it. I am expecting it. And it will happen, I am certain, although I hope it is still a long way off. But this article offered me a very real way to be prepared for the inevitable. I finished that article and felt like ... WOW! I have a plan.
Now, when that moment comes, I will have a weapon at my disposal to use against it, to conquer it, overcome and continue on in success.
I guess that magazine addiction does come in handy once in a while!
WEDNESDAY'S FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Strawberries, fresh, 0.5 cup, sliced
Old Wessex Lts. 5 Grain Cereal, 1 serving
Organic Blue Agave syrup, 0.5 tbsp
Regular Coffee, 3 cup (8 fl oz)
Lunch
Flat Out Artisan Fold-it Flatbread, 1 serving
Chicken Breast, no skin, 3 ounces
Red Ripe Tomatoes, 2 slice, medium (1/4" thick)
Bib Lettuce, 1 leaf, medium
Grey Poupon Dijon Mustard, 2 tsp
Dinner
Jennie-O Extra Lean Ground Turkey, 4 oz
Mache, 1 cup
Red Ripe Tomatoes, 0.1 cup, chopped or sliced
Herdez Salsa Casera (medium), 6 tbsp
Snack
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)
Cucumber (with peel), 1 cup slices
Wishbone Light Blue Cheese salad dressing, 0.5 tbsp
Tuesday, November 3, 2009
Sleepy on a Tuesday
I'm exhausted. Seriously. I am sitting here in front of my computer and the only thing that I can think of, right now, at this moment, is ... I. Am. Tired. Time changes are great for getting to sleep in a little bit. But somehow, I always manage to feel it on the other end of the day. In my former time, it is 10:32 at night ... and I am pretty strictly a 10pm girl.
Enough moaning about Sleepy?
Visited my friendly orthopaedic physician today. I am improving, (yay!), I need to continue with Physical Therapy (I can live with that), my next appointment in 4 weeks will most likely include another cortisone shot (ugh!), and I need to start wrapping my brain around the fact that I might still need surgery. Small surgery compared to, if I don't get enough separation in the rotator cuff and it continues to become inflamed and actually ruptures. The surgery needed to repair a rupture is apparently much worse. So, if it comes to that (which we are working diligently against!), I guess I can live with the little surgery.
Oh yeah ... and I need to be patient. *Sigh* Not my strong suit.
I am keeping today's entry fairly short because I have a big day tomorrow and, well, I am tired. Keep climbing!!
TUESDAY'S FOOD DIARY
Breakfast
Kashi Go Lean Waffle, 0.5 serving
Whey to Go Whey Protein Powder, chocolate flavor, 28 gram(s)
Milk, nonfat, 1 cup
Grapes, 10 grape
Olivio Buttery Spray 5 sprays, 1 serving
Regular Coffee, 3 cup (8 fl oz)
Lunch
Halibut (fish), 3 oz
Brown Rice, medium grain, 0.5 cup
Soy sauce made from soy and wheat (shoyu), low sodium, 2 tbsp
Dinner
Chicken Breast, no skin, 3 ounces
Mache, 1 cup
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 2 serving
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Apples, fresh, 0.5 medium (2-3/4" dia) (approx 3 per lb)
Peppers, sweet, red, raw, sliced, 0.5 cup
Almonds, 12 almond
Enough moaning about Sleepy?
Visited my friendly orthopaedic physician today. I am improving, (yay!), I need to continue with Physical Therapy (I can live with that), my next appointment in 4 weeks will most likely include another cortisone shot (ugh!), and I need to start wrapping my brain around the fact that I might still need surgery. Small surgery compared to, if I don't get enough separation in the rotator cuff and it continues to become inflamed and actually ruptures. The surgery needed to repair a rupture is apparently much worse. So, if it comes to that (which we are working diligently against!), I guess I can live with the little surgery.
Oh yeah ... and I need to be patient. *Sigh* Not my strong suit.
I am keeping today's entry fairly short because I have a big day tomorrow and, well, I am tired. Keep climbing!!
TUESDAY'S FOOD DIARY
Breakfast
Kashi Go Lean Waffle, 0.5 serving
Whey to Go Whey Protein Powder, chocolate flavor, 28 gram(s)
Milk, nonfat, 1 cup
Grapes, 10 grape
Olivio Buttery Spray 5 sprays, 1 serving
Regular Coffee, 3 cup (8 fl oz)
Lunch
Halibut (fish), 3 oz
Brown Rice, medium grain, 0.5 cup
Soy sauce made from soy and wheat (shoyu), low sodium, 2 tbsp
Dinner
Chicken Breast, no skin, 3 ounces
Mache, 1 cup
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 2 serving
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Apples, fresh, 0.5 medium (2-3/4" dia) (approx 3 per lb)
Peppers, sweet, red, raw, sliced, 0.5 cup
Almonds, 12 almond
Monday, November 2, 2009
Mountains
Have you ever climbed a mountain? No, I don't mean Mt. Everest, or even anything near that indomitable. How about a good sized hill? One where you stand at the bottom, look up to the top and think, "Uh oh, what did I get myself into?" Maybe you turned around and decided it was not worth attempting on that day. Or maybe you started halfway up and realized that you really weren't as interested as you thought in reaching the top. Possibly, you put one foot in front of the other, staring at those toes, instead of the daunting summit, and trudged up slowly, resting often and for lengthy periods of time. If you did, if you really managed to get to the top of the hill, what did you feel when you got there? Relief? Joy? Satisfaction? Fear?
I have climbed a few mountains in my life. Some of them literal, and some of them figurative. I have conquered ... and I have failed. I have given up and I have also crawled up on my hands and knees. Weight-loss is very much like a mountain. My Trainer made an illustration today that reminded me of climbing Mt. Woodson in San Diego County, California, a few years ago. There is this goal (the top of the mountain) and when you are standing at the bottom, looking up at it, it seems completely insurmountable. But, being determined to get to the top, you put your head down and put one foot in front of the other and start the ascent. Most of the time, you keep your head down and focus on the mechanics of keeping the feet moving. But every once in a while, you have to look up at the ultimate goal, to measure how far you have come, how far you have to go and remind yourself why you decided to climb in the first place. Then you put your head back down, and you continue on with those mechanics. One foot at a time, one day at a time, staying with the mechanics. You WILL reach that summit. Your legs might ache, your stomach might growl, but once you get there and look back at how far you have come, and out at the stunning view before you, there is not one ounce of regret.
I have a long ways to go. My personal goal is 2 lbs a week, and I am ahead of that goal. (Weigh in today was 200.3, a total loss of 13.5 since I started 4 weeks ago). But when I look ahead, I still have 55 lbs to get to my first summit. That seems so far! However, I am not focusing on 55 lbs. I am focusing on 2 lbs per week. I am focusing on one day at a time. I know what I need to do each and every day. I can look at that goal every now and again, to measure how far I have come and how far I need to go, but my focus is on the little things that are nearer and more within my immediate vicinity.
Kind of like on Mt. Woodson, which has a seriously scary incline. The elevation is something like 1200 ft. in 1.8 miles. It's steep, folks. I remember sweating, aching, exhausted and realizing I was only half way up. I could turn around ... or I could get to that next boulder. Surely, there was flat ground beyond that. Which there wasn't, but up ahead a little farther was another turn in the road, and if I could just get there, I believed I could find a place to rest. I kept telling myself that all the way up that mountain. Just one more bend, make it to just one more boulder ... until I made all the way to the top.
Now, I won't lie and tell you that I immediately jumped for joy, found some previously hidden burst of energy. Truth is, I lay down in the dirt and closed my eyes and thanked God I was still alive. When my legs stopped quivering, I yanked myself up and gasped as I looked at the site before me. Clear all the way to the Pacific Ocean, crisp, clean air, amazing view. I was weary, I was beat, but I would not trade that moment for anything. And remembering how that moment felt has driven me time and time again to climb to heights I never believed I could reach. Literally and figuratively.
We have amazing strength. Our minds, when focused, can accomplish the impossible. Find your mountain ... and climb it. The view is so worth the work.
SUNDAY FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Strawberries, fresh, 0.5 cup, sliced
Old Wessex Lts. 5 Grain Cereal, 1 serving
Organic Blue Agave syrup, 0.5 tbsp
Lunch
Bread, whole wheat (including toast), 3 oz
Turkey breast meat, 2 ounce(s)
Iceberg Lettuce (salad), 0.25 cup, shredded or chopped
Red Ripe Tomatoes, 3 slice, thin/small
Subway Banana Peppers (3 strips), 1 serving
Swiss Cheese, 2 slice (1 oz)
Yellow Mustard, 2 tsp or 1 packet
Cape Cod Kettle Cooked potato chips, 40% reduced fat, 1 oz
Dinner
Chicken Breast, no skin, 3 ounces
Mache, 1 cup
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 1 serving
Snack
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Carrots, raw, 1 cup, strips or slices
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
MONDAY'S FOOD DIARY
Breakfast
Ezekiel 4:9 Cinnamon Raisin Bread, 2 serving
Blue Agave, Organic (Wholesome Sweeteners brand), 0.5 tbsp
Egg white, 4 serving
Regular Coffee, 3 cup (8 fl oz)
Strawberries, fresh, 0.5 cup, sliced
Lunch
Father Sam's Wheat Pita (1/2 Pita = 1 svg.), 1 serving
Herdez Salsa Casera (medium), 4 tbsp
Bib Lettuce, 1 leaf, medium
Turkey Burger, Jennie-O, 4 oz
Dinner
Shrimp, cooked, 4 oz
Green Giant Cut Green Beans, can, 1 cup
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Libby's Tropical Mandarin Oranges w/ Splenda, 0.5 cup
Carrots, raw, 1 cup, strips or slices
I have climbed a few mountains in my life. Some of them literal, and some of them figurative. I have conquered ... and I have failed. I have given up and I have also crawled up on my hands and knees. Weight-loss is very much like a mountain. My Trainer made an illustration today that reminded me of climbing Mt. Woodson in San Diego County, California, a few years ago. There is this goal (the top of the mountain) and when you are standing at the bottom, looking up at it, it seems completely insurmountable. But, being determined to get to the top, you put your head down and put one foot in front of the other and start the ascent. Most of the time, you keep your head down and focus on the mechanics of keeping the feet moving. But every once in a while, you have to look up at the ultimate goal, to measure how far you have come, how far you have to go and remind yourself why you decided to climb in the first place. Then you put your head back down, and you continue on with those mechanics. One foot at a time, one day at a time, staying with the mechanics. You WILL reach that summit. Your legs might ache, your stomach might growl, but once you get there and look back at how far you have come, and out at the stunning view before you, there is not one ounce of regret.
I have a long ways to go. My personal goal is 2 lbs a week, and I am ahead of that goal. (Weigh in today was 200.3, a total loss of 13.5 since I started 4 weeks ago). But when I look ahead, I still have 55 lbs to get to my first summit. That seems so far! However, I am not focusing on 55 lbs. I am focusing on 2 lbs per week. I am focusing on one day at a time. I know what I need to do each and every day. I can look at that goal every now and again, to measure how far I have come and how far I need to go, but my focus is on the little things that are nearer and more within my immediate vicinity.
Kind of like on Mt. Woodson, which has a seriously scary incline. The elevation is something like 1200 ft. in 1.8 miles. It's steep, folks. I remember sweating, aching, exhausted and realizing I was only half way up. I could turn around ... or I could get to that next boulder. Surely, there was flat ground beyond that. Which there wasn't, but up ahead a little farther was another turn in the road, and if I could just get there, I believed I could find a place to rest. I kept telling myself that all the way up that mountain. Just one more bend, make it to just one more boulder ... until I made all the way to the top.
Now, I won't lie and tell you that I immediately jumped for joy, found some previously hidden burst of energy. Truth is, I lay down in the dirt and closed my eyes and thanked God I was still alive. When my legs stopped quivering, I yanked myself up and gasped as I looked at the site before me. Clear all the way to the Pacific Ocean, crisp, clean air, amazing view. I was weary, I was beat, but I would not trade that moment for anything. And remembering how that moment felt has driven me time and time again to climb to heights I never believed I could reach. Literally and figuratively.
We have amazing strength. Our minds, when focused, can accomplish the impossible. Find your mountain ... and climb it. The view is so worth the work.
SUNDAY FOOD DIARY
Breakfast
Egg Whites (All Whites 100% Liquid Egg Whites), 0.7 cup
Strawberries, fresh, 0.5 cup, sliced
Old Wessex Lts. 5 Grain Cereal, 1 serving
Organic Blue Agave syrup, 0.5 tbsp
Lunch
Bread, whole wheat (including toast), 3 oz
Turkey breast meat, 2 ounce(s)
Iceberg Lettuce (salad), 0.25 cup, shredded or chopped
Red Ripe Tomatoes, 3 slice, thin/small
Subway Banana Peppers (3 strips), 1 serving
Swiss Cheese, 2 slice (1 oz)
Yellow Mustard, 2 tsp or 1 packet
Cape Cod Kettle Cooked potato chips, 40% reduced fat, 1 oz
Dinner
Chicken Breast, no skin, 3 ounces
Mache, 1 cup
Ken's Lite Accents Honey Mustard Vinaigrette (10 sprays), 1 serving
Snack
Universal Super Whey Protein Powder, 23 gram(s)
Milk, nonfat, 1 cup
Carrots, raw, 1 cup, strips or slices
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)
MONDAY'S FOOD DIARY
Breakfast
Ezekiel 4:9 Cinnamon Raisin Bread, 2 serving
Blue Agave, Organic (Wholesome Sweeteners brand), 0.5 tbsp
Egg white, 4 serving
Regular Coffee, 3 cup (8 fl oz)
Strawberries, fresh, 0.5 cup, sliced
Lunch
Father Sam's Wheat Pita (1/2 Pita = 1 svg.), 1 serving
Herdez Salsa Casera (medium), 4 tbsp
Bib Lettuce, 1 leaf, medium
Turkey Burger, Jennie-O, 4 oz
Dinner
Shrimp, cooked, 4 oz
Green Giant Cut Green Beans, can, 1 cup
Snack
Cottage Cheese, 1% Milkfat, 0.75 cup (not packed)
Libby's Tropical Mandarin Oranges w/ Splenda, 0.5 cup
Carrots, raw, 1 cup, strips or slices
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