Exercise Plan (Current)

Exercise Monday: My Current Exercise Plan

Hello People!

I wanted to update you all on what I am doing in the exercise department.  I told you a while back that I was doing an 8 week challenge series that was really toning up my body.  I finished that one and am on to the 2nd one and love it!  It is by FitnessBlender and here is a video showing the results of people who participated in these programs:

Basically, it is a lot of strength training and cardio alternating days with different body parts.  They include about 3 days worth of high paced interval training (hard!) and alternate with days of not so strenuous stuff, like, standing abs, or kick boxing routines.  It has really changed the shape of my legs and butt as I can see in the mirror and the fit of my clothes.  I have not lost weight doing it, that is my fault – not theirs, but if I had, my body would be smokin’!  It is average about 5 days on, 2 days rest, although they give an alternate 6th day of pure cardio.

Also, I have not been walking my dog as much due to the extreme heat of the summer lasting well into the night (he has a weak heart and gets overheated easily).  But I did add walking myself at night briskly for one hour.  I usually do this on days I’m not doing the FitnessBlender workouts or if I am up to it, I do it in addition.  That was the summer though, and I was not working as much as I am now, so that may change soon.  Time will tell.

I am not disillusioned to the fact anymore that exercise will keep my weight down.  I have written numerous posts on why that is, but the fact is, I love the feeling of exercise and I feel better about life and myself when I move around.  Plus, I love the shape of my body better.  Having more muscle does help the metabolism, but that will not take the weight off – it will be diet alone that does that officially. Remember: 85% diet and 15% exercise is the recipe.

Sugar Anyone?

Inspirational Sunday: Meditation for Sugar Avoidance

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Hello People!

Yes, yet another post about sugar being bad.  Are you catching a theme here?  Not that I have ANY PROBLEM with the white stuff! And by that I mean, hell’s yeah I do.

If you haven’t seen the video for Sugar the Bitter Truth, well get yourself a viewing ASAP!  It really tells all the ins and outs of what sugar truly does in the body.  Long story short, it purely gets stored as fat, well in most cases it does, by 100%.  If you are trying to lose any kind of weight, sugar can be your greatest burden on that journey especially if you are past the age of 40. Remember too that “sugar” has other forms in addition to glucose or sucrose (white sugar) such as white flour, white rice, refined grain products, and alcohol.

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We could take a few more liberties when we were young, right?  Remember how you could eat a binge meal on the weekend and it really didn’t effect your weight too much?  After you reach mid-life, the metabolism changes, especially in us women…and I don’t care what the research says on the matter (it says we lose muscle which slows it down, but most of it says the slowing of the metabolism is a myth!); it does change. Until you get to my age and are a woman, no one gets this!  I hear a lot of younger women touting advice, but they have no idea what they are talking about.  They are still young!  This metabolism issue has been my problem since I started this blog.  After age 38 I gained 10 pounds in a month and have been struggling for 4.5 years to take it off.  Every meal, morsel and sugar crystal counts these days. It was never this hard before. Do you have the same issue?

I’ve been reading a book called Think Yourself Thin – Change Your Brain for Permanent Weight Loss by Darcy D. Buehler Ph.D.  It is an interesting book on using mediations for focusing on your trouble areas of weight loss.  There is nothing new in the book about how weight loss works, but she is a psychologist who understands that the brain needs a little coaxing in the area of the subconscious to change its old ways.  This is a fascinating area of study for me.  We consciously know what to do, but because of old habits and old ways of thinking, we repeat bad eating choices and continue to have eating issues despite what we know is right.  Why?  The subconscious is playing that old record of sabotaging good eating habits over and over and we won’t change the subconscious until it learns to think differently.  Somehow, someway, the subconscious has learned to think along one path and it will take a bit of work to make it ditch it’s former beliefs.  And actually, she tells in the book how you can literally change the shape of the neural pathways in the brain with new thinking patterns. As she puts it:

 “The mental process you are about to embark upon will, over time, imbed the new thoughts into the brain.  Once this is done, the new thoughts and urges will outweigh the old – and you will stay thin.  Your brain circuitry will now support – and sometimes even initiate – the urges fundamental to your new healthy lifestyle.”

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I leave you now with one of her meditation verses.  It is written for you to do while laying down and relaxed.  Focus on the phrases that speak to you and repeat them over and over until you really feel their solidity in your thinking.  Mumbo jumbo?  Try it…what have you got to lose?

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Meditation: Sugar Avoidance (part 1)

  • In a nice, relaxed position, begin to breathe slowly and rhythmically, inhaling and exhaling, as you relax your shoulders and soften your belly.
  • Allow your body to breathe rhythmically and naturally.
  • Notice the support of the cushions beneath you as you begin to relax.  Notice a heaviness throughout your body as you become more and more relaxed.
  • Over the next several days you will find yourself in many situations, many situations in which various forms of refined sugar will be available to you.
  • You know the situations, so begin to see yourself.
  • See yourself at home, out at your favorite restaurant, at work, at the grocery store, at the convenience store when you go in to pay for your gas -many situations- and the growing image you have of yourself is one of strength and confidence, feeling almost no desire for sugar.
  • Your head is held high, your shoulders are thrown back, and in your eye is a glimmer of hope.
  • You are feeling so good about yourself and your desire to limit refined sugar from your lifestyle.
  • That’s right, you are going to limit refined sugar in your lifestyle because you know that sugar may be the number one culprit in lowering the quality of your life.
  • You will go as far as beginning to see sugar as almost lethal when ingested in your body.
  • You are becoming convinced that regardless of the situation, you will not allow yourself to overindulge in sweets.
  • Continue to develop this image of yourself feeling strong and having no desire for sugar.
  • With this image of yourself in your mind take two or three nice deep breaths.
  • With the first breath just feel the confidence welling up in your chest
  • With that next deep breath feel the psychological strength centering in your body.
  • One more deep breath as the excitement courses through your veins — the excitement of knowing you will dramatically decrease your intake of sugar.
  • You are feeling so good about your decision to limit that old-fashioned and embarrassing habit of eating sugar.
  • You feel sure that you very often will be able to avoid refined sugar.
  • You are becoming more and more confident that you have the strength to AVOID REFINED SUGAR on a regular basis.
  • To assist you in developing an aversion to sugar, you will be doing a rather difficult visualization.  This visualization will help you to gain the strength to almost completely eliminate refined sugar.

To be continued……HA!

Snackage: Spinach & Artichoke Dip

Hello People!

Yum, yum, yum & yum! This is all you will say when you try this recipe. It is one of my favorites. It’s up there with my delicious Hummus recipe as “Wow! This is amazing!” I hope you can try it out. It can not only be used as the classic dip with crackers and/or vegetables, but it can also be used as a vegetarian filling for wraps or sandwiches. You could have it with eggs, or even stirred into some other type of sautéed vegetable you are having for dinner. Or how about mixed into your favorite type of pasta? Go crazy with it because it is delicious! I can’t get over how low calorie it is too.

Note: This serves 20; I often change up the cheese on top depending on mood; I highly suggest the use of organic products when it comes to dairy; and grate your own cheeses for optimum flavor, especially parmesan.

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Spinach & Artichoke Dip

  • Non-Stick Cooking Spray or 2 tsp. Olive Oil
  • 1/2 cup finely chopped  White or Brown Onion
  • 2, 10-oz packages of Frozen Spinach, thawed, drained and squeezed dry; chopped
  • 1, 8-oz package of Non-Fat Cream Cheese
  • 1, 8-oz carton of Light Sour Cream
  • 3/4 cup grated Parmesan Cheese
  • 1, 14-oz can Artichoke Hearts, drained and chopped
  • pinch of Red Pepper flakes to taste
  • Salt & Pepper to taste
  • 1 cup Reduced Fat Jack Cheese, shredded

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  1. Lightly coat a skillet with cooking spray or olive oil. Cook and stir onion over medium heat until translucent, about 5 minutes.
  2. Add spinach; cook until thoroughly heated, 2 minutes.
  3. Reduce heat and add cream cheese.  Stir until melted and smooth.
  4. Stir in sour cream, parmesan cheese and artichokes; heat through another 2 minutes.
  5. Remove from heat and season with peppers and salt to taste.
  6. Dump mixture into a microwave safe dish and top with grated jack cheese and heat until cheese melts.

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Recipe from: Shape Magazine, June 2000 created by Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, CA

Total Calories for Whole Recipe: 1,506

Per Serving: (4 Tablespoons or 1/4 cup) cals 75, 38% fat (3.1 g; 2.2 saturated), 25% carbs (20 g), 8 g fiber

Cardio Mash-Up

Exercise Monday: Cardio Mash-Up

I recently joined a local gym! Yay me!  It was because I yearned for spin classes and yoga but I’ve been mostly just using the equipment doing my own thing at my own time, ya know?  There is nothing wrong with the classes except for the fact that they are always at the butt-crack of dawn, but other than that, it just comes down to what I’m in the mood for.

If you like to use the machines but want a new routine, here is a mix of the treadmill and recumbent bike to spice up your calorie torching sessions.  I wear a heart rate monitor for this but you can guesstimate if you don’t have one by feeling how hard you are breathing or exerting.  It uses a scale called RPE or Rate of Perceived Exertion.  It ranges from 1 – 10, 1 being easy-easy to 10 being not able to keep up longer than 30 seconds at a time.

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I got this from: December 2013 Shape Magazine

Burn 300 in 30

Time (minutes)             What to Do                        RPE

                                         CYCLING

0 – 5              warm-up: pedal at an easy pace       3 – 4

5 -7                       increase resistance                      5 – 6

7 – 8                     decrease resistance                      4 – 5

8 – 12       sprint for 30 seconds, then pedal at an easy pace for                           30 seconds. Repeat 3 times.                    4 – 8

12 – 14         increase resistance; pedal hard           7 – 8

14 – 15                  pedal at an easy pace                    4

15 – 18                 repeat minutes 12 – 15                 4 – 8

                                       TREADMILL

18 – 21                 jog at a moderate pace                5 – 6

21 – 23             increase speed by 0.3 to 0.7            7 – 8

23 – 25                 increase incline by 1.0                   8

25 -28              sprint for 30 seconds, then jog at a moderate pace                              for 30 seconds. Repeat twice.          5 – 9

28 – 30           cool down; jog at an easy pace        3 – 4

 

 

 

 

Meals of Yesteryear

Foodie Friday: Meals of Yesteryear

Hello People!

I have a yummy post for you today to enjoy when you are craving beef as I know some of you do.  I am always hankering for a ground steak I used to eat when I was in grade school in the midwest.  This recipe reminds me of that old favorite. It also has a french twist on it with the dijon sauce turning it into more of a Steak Diane in the end.  Either way, it is delicious.

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When I was in the 3rd grade or so, I used to check the paper menu that hung on the wall in my classroom for what the school cafeteria would be serving that week.  If there was anything good on it I would tell my mom when I got home which days I would prefer her to not pack my usual lunch.  One of the lunches I loved was Salisbury Steak with Mashed Potatoes.  The potatoes were nothing to write home about, but the steak I could have eaten mountains of.  Whatever crazy sauce they put on those patties was out of this world good.  I’m sure it was anything but. This recipe is in the same vein as those forgotten steaks of yesteryear, but in a more grown up version.  I think this recipe is perfect for diets or non-diets.  It comes out of a low-calorie cook book, but who cares.  It is the flavor that is important.  The only thing I don’t like about it is the name.  It is very pedestrian.  I used grass fed beef for this recipe.  Use whatever you like.  Try it with other types of ground meat too, like bison.


Juicy Hamburgers Dijonnaise

Ingredients:

1 pound Ground Round

3 tablespoons Ice-Water

2 tablespoons minced Onion

1/2 teaspoon salt

1/4 teaspoon pepper (or to taste)

1/4 cup chopped Parsley

1/4 cup Beef Broth

1 tablespoon Dijon Mustard

How To:

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  1. As lightly as possible, mix ground beef with ice-water, onion, salt, pepper and parsley.  Quickly and gently form into 4 patties 1/2 to 3/4 inch thick.
  2. Heat a large non-stick skillet until hot over medium-high heat.  Add patties and cook, turning once, until lightly browned outside, about 2 minutes per side (don’t press on them!).  Reduce heat to medium and continue to cook, turning once more until hamburgers are brown outside but still pink and juicy inside, 4 to 6 minutes longer.  You can put a lid on them during the last 4 minutes if you want to cook them through even more.
  3. Remove burgers from skillet.  Pour off any fat.  Add beef broth and mustard and cook, whisking to blend until sauce boils.  Pour over burgers and serve hot.
  4. Optional: Sprinkle extra parsley on top of burgers

You can serve these with rice or mashed potatoes or even a vegetable gratin.  Save room for dessert!  With all of the fat you save with this steak recipe, you can have one.  I recommend a lemon sorbet or berries with whipped cream option. :)

Parachutes

Think It Through Thursday: Parachutes

Hello People!

First, I just wanna say that if you have been following and reading my blog for a while or even from  the beginning, THANKS!  I appreciate your support so much.  It really is a journey and you have really seen the ups and downs of what I go through which may be similar to your own journey.

Now, I want to discuss my recent decision to free-fall from the great heights of Diet Mountain.  I am of course referring to my last post that had a video talking about my choice to go diet-free forever.  If you haven’t seen it, I think it is worth watching because I make a lot of valid points about the realities of being a serial dieter…….for 27 years.

There are a few things I want to list and talk about in greater detail that I didn’t get to expand upon in the video.  They are mentioned, but not fully explained.  You see, when I said I was free-falling, I forgot to mention that I also packed a few parachutes along with me on the way down.  I’m using these as guideposts in my diet free life.  They give me some control in doing something that I feel I have no control over, at least not yet.  (It’s terribly ironic that being on a diet may seem to give a person control over food and over-eating and god forbid – bingeing, when in fact, and certainly in my case, it was nothing but being out of control.)  These are actually lessons that I have learned in my reading of the French culture and the way they observe the art and science of food/exercise/joie de vivre!

Parachute #1: Eat Only When Really Hungry

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Note: This tip has also many sub-categories such as – gauge how hungry you are towards how much you eat or plan to eat.  It really is simple though.  Feel hungry, then eat.  As a dieter, you tend to become afraid of hunger; I still am terrified of a rumbling stomach.  All I can think of is “Will I faint?”  In the book French Women Don’t Get Fat, the author recommends taking a snack with you everywhere you go “…just in case.” She calls this your “en cas.”  You don’t have to eat it, but it is reassurance if you get into a bind and the next meal is nowhere in sight. But the real magic in this tip is connecting to your body and feeling what it wants.  Diets tend to be very planned and timed.  I recommend eating 3 meals at least a day, but think about how hungry you really are before each.  If it is time for lunch but your hunger is slight, don’t eat all that you packed/prepared.  You can always save the rest for later or, gasp!, throw it away.  Or, find another time later in the day to eat if possible.  Check your hunger on a scale from 1 to 10; 1 being starving and 10 being maximum stuffed.  Try to feel about a 2 or 2.5 before really enjoying a proper full meal.

Parachute #2:  Don’t Snack

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This was/is a big one for me.  As an American, I know that there are entire food products made in my country just for snacking!  I also am guilty, or, errrr, rather used to having 2 snacks a day between my breakfast and lunch.  This was due to the fact that my meals were not satisfactory enough to hold me for four to five hours.  So, a typical lunch would only fill me up to a 5 or 6 on the scale.  Also, I did something called “preventative eating” which meant that I could get hungry after a meal between it and the next one, but a snack would thwart that.  Therefore, I never really experienced true hunger.  This parachute is key people!  That whole concept of eating small, snacky meals 6 times a day is bogus for me.  That is a body builder concept to “keep the metabolism running constantly.”  I don’t want my metabolism running constantly!  This forces me to always be thinking about food and when my next “meal” will be and I’m never really satisfied after eating.*  So instead, I would suggest really understanding what types of foods fill you up and avoiding those that don’t.  For example: Whenever I drink diet soda, I get ravenous no matter how much I ate before drinking it.  So, I avoid drinking diet drinks or using artificial sweeteners.  This also includes stevia I’m afraid to say.  It also tends to press my hunger button. Also, high-glycemic foods make me ravenous in about an hour after eating them; example: Jasmine Rice.  Time them wisely or combine them with other low-glycemic foods to balance them out in the same meal.  Snacking is fine if it is truly needed, but make the food choice carefully and try not to ruin your hunger for your next meal.  That is the goal.

*Note: I realize this is a personal preference.  If you like the small meal tactic and it works for you, by all means keep at it.

Parachute #3: Stop Eating When You Feel Full

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NO, you don’t have to finish what is on your plate.  Yes, you can throw away the excess or give it to the dog if you can’t eat it all and don’t want to save it for later.  If the fork is half-way to your mouth and you feel that sudden knowing of fullness, put it down and push the plate away.  It really is ok to only eat to satisfaction.  This is a real art to discover though.  Dieters lose touch with their feelings of satiety.  They weigh and measure and spoon specific portions and confine themselves to little boxes of food rules.  If you binge, then being full can be completely ignored and one only stops when they feel physically ill from over stuffing.  This means you have lost touch with fullness. Remember, stop at about a 7 or 8 on the scale.  If you aren’t sure, think about it without eating in the meantime.  Put the utensils down and just sit there not talking to anyone and think.  Wait a few minutes. Drink some water.  Take some deep breaths.  Think about happy things, not stressful ones.  Don’t distract yourself either.  Really think about it.

Parachute #4: Eat Only Whole, Unprocessed, In Season Foods

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Forget eating for health.  Forget eating to lose weight or be cancer free.  Eat to taste and enjoy.  Do you remember eating a vegetable that was delicious? Really…like a tomato freshly picked from the vine still warm from the sun, sweet and juicy?  Enjoying the taste of your foods and eating whole foods that are in season/ripe will fill you up much better than anything with a food label on it.  If you are one of these people who eats from cans, bags and boxes (I see you out there!) this is exactly what you need to avoid.  There is a whole British documentary you can watch on YouTube about how those prepared meals are designed (designed food???) with chemicals to make you hungry for more (MSG anyone?) so you will buy more and eat more thus paying the companies that make them more!  Again, simple: If it did not come from the earth or have a mother, don’t eat it.  Or, if it didn’t exist as a whole thing in nature 100 years ago, don’t eat it; READ: Cheetos, Progresso Soup, Healthy Choice Frozen Dinners.  Shop for most of your food in the perimeters of the store – Produce, Dairy, Meat/Seafood, Nuts, Eggs, etc. Get out of the Cracker/Cookie isle!  Yes, whole, unprocessed, in season foods are healthy and that is the bonus.  But that is a boring way to dine.  In other words, don’t eat boiled mushy broccoli because it is healthy and that is what healthy people eat.  Eat broccoli if you like it, but learn to prepare it in the most delicious way possible.  Enjoy what you eat or don’t eat it.

Parachute #5:  Learn to Cook Really Good Food/Meals

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If you have trouble with cooking, or hate it – learn to make a handful of delicious recipes that are simple to create but taste divine.*  I didn’t say quick though.  Quick cooking is not usually the most delicious way to eat, but not always.  This may mean you need to experiment with recipes and find 10 solid, go-to meals that you can whip up without thinking.  Some people hate the chopping and picking and bending over recipes to read the fine print meanwhile something is burning, part of cooking.  I get it.  But it is going to help keep your weight down much better than running to the nearest burrito shack every time dinner rolls around.  Plan your meals in advance and make more than enough for left-overs for days of the week you cannot cook.  I know, it’s a pain, but so is having cancer and sitting next to a chemo drip.  Soon I will post a group of vegetable recipes that are super delicious and easy to prepare. I’m looking out for you!

*Need ideas for yummy meals?  I have a section on my blog called Recipes and they are all delicious and road tested by me and my family and friends.  I always assume that the person reading and preparing them are not advanced cooks, so they are easy to make.  Also check out the book An Everlasting Meal by Tamar Adler for cooking simple, often cheap foods and making them taste great.

This is not an exhaustive list, but it can get you started if you want to jump off the carousel of diet-whirlwind.  Am I perfect at all of these things yet?  No way!  This list is definitely a work in progress that will take time to master.  But I am enjoying my meals more and I’m not constantly thinking about “how many calories are in that?”  It is a freedom that I don’t ever want to lose again.

Know When to Say “When!”

Hello People!

Long time no post.  I have been in diet limbo for the past near month.  On a whim, I ordered a long forgotten diet that had worked for me in the past, The Prism Diet, and had started it with full enthusiasm.  It is based on Christian principles that when applied, are darn good.  It requires a mentor to monitor your progress.  This is very important.  So, I called the number listed extensively throughout the book and the-all-important Curriculum Binder to ask the headquarters if they could find me a mentor.  The number sent me to a recorded message that wanted to send me on a “FREE CRUISE!!!” Also, when searching for the diet and a basic website on Google, one is lead to a series of dead-ends mostly with people asking on chat rooms if the diet works or not (most decide that it is too rigid, to this I LOL’d a few times).  There isn’t a website or a headquarters.  Apparently, the diet is now defunct and the creators of it don’t care about you or their precious diet that was created for the masses.  To be honest, I couldn’t even find an entire Curriculum (each section of the diet is grouped by 6 weeks of time, this is contained in the Binder as a whole; mine is missing the last 6 weeks) and only ordered a partial from Amazon; used of course.  Then, I got bored. Then, I got angry.

It just isn’t working anymore.  I think my body gave up on dieting and has taken the offensive against my good intentions.  It is holding onto 25 pounds of fat like white on rice and I’ll be damned if losing it isn’t the hardest thing I’ve ever done, including training for a marathon!

Sooooo….. I made a little/big video just for my blogging friends.  I’m sorry it is a half hour long, but it is straight from my heart and I could not find any of it to trim to make it shorter.  It was filmed in my backyard on a breezy afternoon.  So, if you get bored looking at me, you can watch the leaves dance behind me.  This video explains my current thoughts on losing weight, what I plan to do in the future and what I think about diets.  I’m sure you can guess, but I would be happy if you watched it anyhow.  It just might give you some ideas if you are in a rut as well.

P.S. The blog will be different from now on based on these thoughts.  I am even contemplating changing the image of this blog to reflect my new attitude towards eating and health.

The Optimist’s Creed

Inspirational Sunday: The Optimist’s Creed

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I thought I would send you a bit of positivity your way on this Sunday evening.  My energy is way low today, one reason being that I’ve lost sleep over a very stressful conversation/argument I recently had, and it’s at times like this one that I look at this mantra to find my hope in life again.  I’ve been choosing a sentence a day to meditate on and think about all the meaning inside of it. Every person on the planet is living a different experience from the next, so your take on each of the sentences may be different from mine.  And it stands to reason that there isn’t a culture, religious person, nation, or peoples who couldn’t use a bit more optimistic thinking in their daily life.  No matter what, we all get down and out sometimes.  I found this in my Daily Teachings from The Secret.

The Optimist’s Creed

“I promise myself…

To be so strong that nothing can disturb my peace of mind.

To talk health, happiness, and prosperity to every person I meet.

To make all my friends feel that there is something worthwhile in them.

To look at the sunny side of everything and make my optimism come true.

To think only of the best, to work only for the best, and to expect only the best.

To be just as enthusiastic about the success of others as I am about my own.

To forget the mistakes of the past and press on to the greater achievements of the future.

To wear a cheerful expression at all times and give a smile to every living creature I meet.

To give so much time to improving myself that I have no time to criticize others.

To be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble.

To think well of myself and to proclaim this fact to the world, not in loud words, but in great deeds.

To live in the faith that the whole world is on my side, so long as I am true to the best that is in me.”

CHRISTIAN D. LARSON (1874-1954)

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Challenge Video #2

Hello People!

I have another installment in my video series: Challenge Videos.  This one is about eating as much of the colorful fruits and vegetables as you can swallow each day.  Usually, on most diet plans, vegetables (provided they aren’t root veggies) are considered “free” foods or the calories aren’t really counted because for the most part they don’t have too many per serving.  Fruits, do have some calories, but I don’t think it hurts a person to eat at least 2 pieces or servings a day.  It’s certainly better than having a bag of cheetos!

Consider these numbers:

  • 1 whole raw Onion = 40 cals
  • 1 medium Bell Pepper = 25 cals
  • 1/2 cup of Sauerkraut = 25 cals
  • 1/2 cup of cooked Spinach = 20 cals
  • 1/2 cup of raw sliced Summer Squash = 13 / cooked = 18
  • 10 sprigs of Watercress = 10 cals
  • 1 medium 5 oz. Tomato = 35 cals
  • 1/2 cup of Turnips = 15 cals / Greens = 15
  • 1 cup of Lettuce (all types) = 10 cals
  • 1/2 raw Mushrooms = 10 cals / cooked = 20
  • 1 medium raw Carrot = 33 cals
  • 3 oz. cooked Cauliflower = 15 cals
  • 1 stalk of Celery = 5 cals
  • 2 oz. of Fennel = 10 cals
  • 1 whole Cucumber = 40 cals
  • 1/2 cup of Collard Greens = 15 cals
  • 1/2 cup Green Beans or Snap Beans = 20 cals
  • 1/2 cup cooked Broccoli = 25 cals
  • 1/2 cup cooked Beets = 25 cals
  • 1 whole Eggplant, 4.5 oz. = 40 cals
  • 1/2 cup raw Jicama = 25 cals
  • 1/2 cup Kale = 20 cals

Shall I go on?  You can see from this list that the numbers are low and that’s for full servings.  Remember too, that when you cook something like mushrooms or squash, the water leeches out in the cooking process making the total weight smaller after cooking, so you can eat more of cooked vegetables than raw per serving.  See any you want to try tonight?

P.S. Sometimes, to add more vegetable and fruits into my diet, I make a green smoothie that I’ll show you how I make in another post.

New, Old Plans

Hello People!

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Sorry I took a long break from the blog here.  It wasn’t that I lost focus on losing weight or exercising or reading anything and everything about health and wellness.  Those things are always happening in my life no matter what.

In fact, I began a rigorous exercise program 3 months ago and have dramatically changed the shape of my body.  I mentioned somewhere on here before that I would take photos to show a before and after effect.  I was doing just that, but then I started to notice something that was irritating me…I was changing the shape of my body by building muscle, but I was not losing any weight (talk about stubborn!).  You may also be aware that too much rigorous exercise can increase one’s appetite, offsetting the fat loss one hopes to lose while sweating and dying to such routines. So, I’m keeping my workouts to under an hour and a half.  But usually, it’s just an hour a day.  My long 2.5 hour Sunday walk is out.  Walking is great, for beginners, but if you want to really see changes, you must up the ante.

So back to that non-weight-loss problem.  Aaaaaaaaaaaaaaarrrrrrrrrrrrrgggggggghhhhhhhhhh!  Full Charlie Brown style.  I have become one irritated person and it is time for the big guns.  I was really hoping that I could lose weight by eating a sensible number of calories, thus not lowering my metabolism and causing metabolic damage.  Let’s just say I have, during my absence, taken every road for that plan and no weight has been lost.  I have maintained weight, which is great and useful for later on, but I need to drop these 25 pounds now!!! I don’t want to wait any longer (not that I’ve been waiting, it’s been more like an exercise in futility for 3 arduous years).

Therefore, I have gone back to an old flame.  The one diet that I lost considerable amount of weight on about 13 years ago, is now in my possession.  Since reading the book that was written about it, I have realized that this particular diet is now defunct across the nation.  Not because it was a bad diet or had problems with it’s requirements; actually, I don’t know why.  The phone number listed for more information connects you to a “Win a Cruise for 2!!!” hotline.  A website does not exist.  The only thing that keeps popping up on Google is about a “Fat Chick on a Diet” complaining that because she wanted a bite of fudge at Christmas, she wasn’t going to go on the diet and sent all the materials back (LOSER!, or, not really).  One of the main important features of the diet is to have an accountability partner or leader help you weekly with your lessons and progress.  This person checks your food diary and goes over your workbook answers and discusses anything that may need to be addressed.  That is the best part because the accountability holds you, the dieter, responsible and makes you think twice about eating that “forbidden food.”  The diet is called PRISM.

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I will go into more detail about it in another post (I ordered from Amazon an incomplete workbook for phases 1 – 3, but there are 4), but for now I just wanted to inform you that along with my fitness regime I now have a rigorous diet plan.  It isn’t easy or flexible.  It does work though, and that is the bottom line.  For some of us, we need strict adherences.  Even a little bit517TAn-00PL of leeway opens the door to temptation which then leads to failure.  This has been my pattern and I want to end it as soon as possible.  For now, my accountability partner will be you all  :)  and God.  I’ll share my weekly food journals with you on Thursdays from the previous week.

more to come….