The Road to One-derland!!!

Tuesday, September 27, 2011

No more excuses....

find time to exercise.  You are the only one that can do this for YOU.  3, 5, and 10 are biggies for me.....as for saying "No"  I've been saying no to house work.  LOL

This article, 10 Ways to Find Time to Exercise, has some very good suggestions about adding exercise into your day.  It doesn't have to be a mega workout or even an hour long....just move baby.  Get the heart pumping, drip some sweat off the brow....



10 Ways to Make Time for Exercise

Busting the #1 Exercise Excuse:
  -- By Jennipher Walters, Certified Personal Trainer and Fitness Instructor
What's the No. 1 excuse for not working out? Lack of time. Sure, we're all busy handling multiple priorities and rushing around from here and there every day. However, I promise that no matter how busy you are, someone even busier than you are is working out right now. If you look closer, you'll discover that you do have the time to work out—and you deserve to use that time for yourself.
 
Squeezing in just a few minutes of physical exercise a day has huge benefits on your health, gives you energy and perks up your mood. In fact, a new study published by The Lancet found that if inactive people increased their physical activity by just 15 minutes per day, they could reduce their risk of death by 14% and increase their life expectancy by three years.  Also, remember that "working out" doesn't have to happen in the gym or last for an hour! Short 10-minute bursts of exercise, accumulated over the course of the day, can add up to big fitness and health gains, too.
 
Still not convinced that you have the time to exercise? Here's how to start fitting fitness into your busy life today!
 
10 Practical Tips to Fit Fitness into Your Busy Life
 
1. Wake up earlier. Sleep is definitely important for overall health and weight-loss, but could you hit the sheets just 30 minutes earlier, so that you could get up and work out before your day starts? Working out in the morning has numerous benefits including regulating appetite, boosting energy and—perhaps the biggest benefit of all—an A.M. sweat session ensures that your workout is checked off first thing each day! Because really, how many times have you had the best intentions to exercise in the evening, only to have to work late, help your kids with a project or generally just feel too exhausted to get off the couch? With morning workouts, the time problem is solved!
 
2. Cut down on media. For just a few days, record how much time you spend surfing the Internet, checking personal email, watching TV and playing video games whether it's on your computer or your phone. You just might be surprised at how much time you spend on Facebook or playing Angry Birds. Just a few minutes here and there can add up to an hour or more each day. Cut out just some of that screen time and, voila, you suddenly have time to squeeze in at least 10 or 15 minutes of exercise into even the busiest day.
 
3. Be an active TV watcher. It's unrealistic to never watch TV or to shun the Internet forever (how would you get your SparkPoints fix?).  So when you do, try to incorporate some physical activity. When watching TV, make it a point to do some jumping jacks or push-ups during commercials. Doing a little exercise during the commercial breaks can add up to almost 20 minutes of fitness for every hour of TV you watch. And instead of sitting in a chair when on the computer, try sitting on a stability ball or stack your computer up on some books so that you have a standing desk to surf from. No matter how you do it, try not to sit for more than 20 minutes at a time!
 
4. Try an active commute. One of the best ways to fit exercise into your life is by incorporating it into your school or work transportation routine. If you live close enough, consider biking to work. If you take the bus, walk to a bus stop that's an extra block or two away, or get off the bus a stop sooner than usual and get a few more steps in. And if you drive to work, park as far away as you can—even a few blocks away, if possible.
 
5.  Make it part of your routine. One reason it's so challenging to fit exercise into a busy schedule is because we're not used to doing it. Heck, it takes time to brush your teeth in the morning, but you do it, don't you? You brush your teeth every day because it's important and because it's almost second nature to get up and do it. Start making some form of exercise—whether it's walking the dog, doing 10 minutes of yoga or going for a bike ride after dinner—a daily tradition, just like showering, brushing your teeth or hitting the coffee shop on the way to work. It's easy to fit in exercise for a few days here or there, but by incorporating it into your daily routine like you would your hygiene, you take the process of working out away from willpower and into habit. Need help getting into the habit? Try SparkGuy's Daily Workout Streak Challenge!
 
6. Mix socializing with exercising. Do you normally spend time with your family or friends by going to dinner, watching sports on TV or going to movies? Make your social time more active by planning events that get all of you moving. Go for a family hike on a beautiful Saturday morning, play a game of tag football with your buddies during halftime, or make a date with your significant other or best friend on the treadmill. There are so many options for squeezing more activity into your social calendar!
 
7. Turn chores into exercise. While cleaning might not be the most fun activity, it's something we all have to do, and it can definitely be a workout if you want it to be. Set a kitchen timer for 20 minutes and see how much of the house you can clean. Try to be as efficient and quick-paced as possible, and I guarantee you'll work up a sweat. If you're doing lighter housework that is harder to get your heart rate up (like laundry or organizing), throw in some lunges or push-ups every few minutes to start feeling the burn!
 
8. Schedule an appointment. If you had scheduled a doctor's appointment, you wouldn't miss it would you? How about that important business meeting? Of course not. Working out is actually as important as going to the doctor or any other obligation that you prioritize, because it helps you perform better as a worker, parent, student or volunteer, and keeps you in tip-top shape. So whether it's scheduling in an hour to go to that group exercise class, investing in personal training sessions or even making a date with yourself to do that workout DVD over your lunch break, write it in pen in your calendar and treat it like any other appointment you can't miss!
 
9. Find an activity you love. Think of your favorite hobby or pastime. Do you have trouble finding time to do it? Most likely, you make time for it because you enjoy it so much. It's the things we don't enjoy that we put off and don't feel bad about missing. That's why it's best to choose a physical activity that you actually enjoy and look forward to. Not only are you more likely to do it, but it also adds more fun into your life. And we all could use some more fun in our busy lives, right?
 
10. Say no. If you've gone through this entire list of tips and don't think a single one will work in your life, then it's time to look at your priorities and responsibilities. Do you really have to bake cookies for that fundraiser? Babysit for your sister? Take on that extra project at work? Attend that wedding shower of your second cousin? Remember that there's nothing wrong in saying no. Yes, we all have obligations to others, but don't forget about the obligation you have to yourself to take care of your body and your health!
 
 
Remember, exercise gives you energy and keeps you healthy to keep going in that busy life of yours! So don't think of exercise as another to-do to squeeze in on your already busy schedule. Instead, think of it as maintenance for your health and a way to de-stress and do something for you!

Monday, September 26, 2011

Inspiration!!!!

My family and I went to Lake Tahoe this weekend.  We were celebrating my and my hub's birthdays.  Such a beautiful piece of heaven pretty close to our house.  Today, before heading home, we wanted to take the boys to the lake for some sand time.   I found a beach on an online travel site (of course...me loves the internets!!!) so off we went.  What I did not know was this beach was also the FINISH line for the Lake Tahoe marathon (among other races).  Wow, I've not been so close to so many runners EVER.  While I'd watched running events in the Olympics, I was surprised to see the range of ages and body types on the road.  There were large people like me. Overweight people like me... OBESE people like me.  WoW !!!  Now I do not see myself as a marathoner EVER, but I am really toying with the idea of challenging myself to train for and complete a run.  I think next year at this time I will be ready.  A friend ran the Race for a Cure in SF today....perhaps next years Race will be for me???  Think I can do a 5k? Wanna join me?  SF is gorgeous this time of year!!!

Friday, September 23, 2011

I DID IT!!!

I made it to my "41 by 41" goal!!!
Tomorrow is my 41st birthday and today is my weigh-in day.  I lost 2.9 for a total of 42.2 since January.

I am so jazzed!!!  Next up, getting to my Christmas day goal (see ticker up top).  Two weight loss friends and I set out on June 25 to lose 30 lbs.  Well, looks like I'm well on my way.  When I get to that goal, I'll have lost a total of 50 lbs. WOW!!!

Do you eat breakfast?

While calling it "the most important meal of the day" seems so cliche, it really is true.  After sleeping many hours, we've got to fed the bod to fuel our day's activity.  I have never really liked breakfast....eggs are blechy and I don't like cereals all that well, so I've routinely skipped the meal.  My most common breakfast these days is a piece of whole wheat toast spread with PB.  I may add a bit of sliced banana as well.  Delish!   I subscribe to many online health newsletters and this one , Healthy Breakfast Ideas , came today.  I like that most of them are super quick and that there aren't funky ingredients.  :)


10 Healthy Breakfast Ideas

Take a fresh look at what makes a nutritious breakfast and what foods are good to eat at the most important meal of your day.

Medically reviewed by Pat F. Bass III, MD, MPH
Breakfast really is the most important meal of the day. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition. The trick, however, is making smart choices.
“A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit,” says Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence. “All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.”
Healthy Breakfast Ideas

Related: The Importance of Breakfast


Here are some ideas to get your day started right:
  1. Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
  2. Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
  3. Take your nutrition to go. Smoothies are another smart choice when made with Greek-style low-fat yogurt, berries, and a touch of sugar. It’s a meal that’s high in protein, dairy, and volume, and it’s very portable if you’re in a hurry.
  4. Get a good “warm-up.” Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston, recommends hot cereal: Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, it’s the perfect start to the day with plenty of fiber and volume.
  5. Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.
  6. Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.
  7. Call on cottage cheese. Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber.
  8. Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.
  9. Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Dr. Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.
  10. Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.

It's been 9 months...

Wow, I've now made it 9 months in this quest for healthier living.  I am as motivated today as I was in January when I set out to make a difference in my life.  Heck, I think I am more motivated.  I see the numbers moving on the scale, more energy, just happier in general.  People are noticing and commenting about the changes in me.  I have to say, while I love that others are noticing and excited, the comments kind of embarrass me for some reason.  I know, I'm weird...but I just am not used to any one commenting on my size in a positive way.  I guess I better get used to it because I will not be hiding behind that weight any longer.  

A big change in my life has been exercise.  Finding the time....MAKING the time to add intentional exercise (as opposed to just adding steps to your day at the grocery store) to EVERY day.  I always have squeezed in my workouts late at night after the kids go to bed.  Lately, now that both boys are in school, I'm fitting in some exercise in the a.m., too.  I love my evening rides on the stationary bike.  I get to "sit" and watch a show I enjoy.  This makes the workout less boring for sure. When the hubs is home, I have started taking nice walks through our neighborhood.  I can get in a nice 40 min walk, enjoy some fresh air and explore the 'hood while most residents are sleeping.  The a.m. workouts have been more varied....Just Dance or Wii, Leslie Sansone at home walking dvds, zumba for Wii. I'm pretty hooked on my exercise.  Do I love it? Nope! But I do enjoy trying new exercises/workouts and feel a great sense of accomplishment after getting it done each day.  

My kids have noticed my dedication to work outs.  When putting my littlest guy to bed for naps or bedtime, he will ask me "what are you going to do now....go exercise?"  I love that he thinks that about me.  I want to be an example and role model for my kids. My oldest son loves the Wii Fit and will spend hours doing the running and other sports activities.  He also wants to ride the stationary bike.  I want them to be healthy and fit ALL of their lives and not have to deal with weight issues and the ailments that can bring about.  

Have you made the commitment to exercise daily?  In my opinion there is nothing more important than physical activity.  In the big picture, what's 30-60 minutes of your day?  That time spent is an investment in your healthy future.  

Tuesday, September 20, 2011

A challenging day

It was one of those days..... it's HOT, the little one is well....acting 3.5 and juggling around with the idea of not napping, meeting at school, travelling husband. I also saw a glimpse of how my son is treated by peers in his class and I have to say it hurt me.  I want to protect him, but I don't want to be one of "those" mom's that hovers too much.  It is frazzling.... I'm frazzled, irritated, hungry (or am I???).  I have lots to do and I just want to curl up.  My house is a mess, the boys need dinner, oh and so do I.    Just venting....silently having a screaming fit.  It's times like this I hate being home alone without another adult to talk to.

Sunday, September 18, 2011

ONE MORE WEEK!!!!

My birthday week has begun.  My quest to be 41 pounds down by my 41st birthday is in the grasp.  1.7 lbs to go.  Can I make it?  Will I make it?  I'll bust my hump to get there this week that's for darn sure.  I feel super good about this.

Wednesday, September 14, 2011

First time waaaay over daily calories and eating out....

Okay, so yesterday I met an old friend for dinner and drinks at Yard House.  I viewed the menu beforehand to get a heads up....basically I learned: do not eat any of the sandwiches or burgers.  LOL  While it has an extensive beer list, I am not a beer drinker.  I ended up with a raspberry cider.  It was delicious.  My friend and I ended up sharing 3 appetizers.  Two were sushi/seafood inspired and the third....dun-dun-dun, fried calamari.  UGH    I love that stuff.  While I didn't count how many I ate, I was really trying to not over-do it.  When I got home it was time to pay the piper.....I had to log my eats on MFP.  I was pleasantly surprised to find Yard House foods in their database.  Have I mentioned lately how much I love that site?  Wow, awesome.  My dinner with drink was over 1k.  <GULP>   Not Awesome!   One saving grace, I had eaten lightly earlier in the day.  After seeing the numbers and knowing that I still NEEDED my snack, (yes, I need it...my Dr wants me to eat something before bed due to diabetes), I headed up for my stat bike workout.  That calorie burn helped with some of the overage, but not all of it.  UGH....but oh well.  This was my first time going over.  I need to give myself a break and use some strategies to help me next time.

Here are some things I could do next time:
1) If I know I am going out in the evening, get a workout in early in the day.  This way, any exercise at night would be an extra burn.
2) skip the alcohol.  I normally wouldn't have had a drink, but felt compelled to due to the company, the restaurant, and just being out for a nice evening.  Next time, I'll stick to iced tea :)
3)  avoid the deep fried calamari  at all costs.....if I partake, keep note of how many pieces I enjoy.

I have some challenges coming up.  My birthday is next week  Yaaaay Me!  My family and I are going out of town.  That means all meals out for TWO full days.  I need to stick to making good choices....the right choices.  Eat like I was at home.  Celebrate with the gorgeous scenery and not with food.  Get some exercise.  Drink plenty of water.  I really want to succeed at this challenge.

Saturday, September 10, 2011

Yummy Green Beans

I cook all the time and am always searching for new recipes to try.  I know I promised to share them here and well, I just haven't been doing so.  I'm going to share this yummy roasted green bean recipe I found from one of my favorite bargain cooking blogs .....$5 dinners

oven roasted green beans 2 Oven Roasted Garlic Green Beans – Grow. Eat. $ave.

http://www.5dollardinners.com/2011/08/oven-roasted-garlic-green-beans-%E2%80%93-grow-eat-ave.html

They were sooooo good.  I'm a big green bean fan and love to find other ways to enjoy them. This was very simple.  We had them with marinate flank steak and some roasted yukon potatoes.  YUMMMM!!!

Two more weeks...

til my 41st birthday.  Will I reach my mini-goal of 41 lbs lost by then?  Yesterday was weigh in day.  I lost a whopping 3.3 !!!  Wowza!    My total loss is 37.9 since mid-January.  So,  I need to lose 3.1 in the next two weeks..... 1.5/week.  That seems pretty do-able, right?  Now when I get there, I need  super fab birthday gift for myself, right ?  What shall it be?

Friday, September 9, 2011

i Pad Giveaway.... and help my friend bring her daughter home....

My friend is adopting little Pauline (click to read more about her) She has a type of Down Syndrome and has been stuck in an orphanage all her life. She's now turning 5 and we're hopeful this is her last birthday at the orphanage.
Please consider helping my friend bring this sweet angel home.
Pauline's 5th Birthday Bash

Thursday, September 8, 2011

I'm beyond excited!!!

I often get these invitations to women's health seminars through one of the hospitals in our area.  I had my boys there and attended some of the prenatal classes that they offered.  While some of the seminars sounded intresting, none ever really called out to me til today.  Since I've been working so hard on myself to improve my health and live with Diabetes, this seemed like a great opportunity.  Plus...Abby Rike, from Biggest Loser season 8 is going to be the keynote speaker.  I have loved her from the moment she first shared her story on the show.  Who could not love her and want the best for her after she's endured such heartache.   When I saw she was coming, I immediately contacted my sister to see if she wanted to join me.  She was as excited as I was....she said "omg, I think I'm crying already".  It is going to be such a great night.  I'm glad to be able to share it with my sister. 

My one possible roadblock is the hubby's work.  Since it takes him out of town, a Tuesday night  function is a bit iffy.  I went ahead and booked things and am hoping for the best.   I just didn't want to miss this.  I'm optimistic that this will work for us. 

Monday, September 5, 2011

Biggest Loser!

So weigh-in day was Friday.  I was down a tiny amount .4 ....but I was ever so grateful for the loss.  I'm realizing now that I was a bit stressed while my hubs was gone to Austria.  You might be saying...duh.  Well, I never really saw myself as a stress eater.  If it weren't for my dedication to my daily exercise, it's a cinch I would have seen gains those last two weeks.  I ate over my daily calories and ate many of my exercise calories.  Not the best practice.  Now hubs is back and I seem to be back eating at more reasonable quantities.

Something super duper cool I noticed today while crunching numbers....weight loss numbers.  I have lost more now, this diet/healthy living/whatever you call it then in past times losing weight.  I've been trying to lose weight since Oct 1990 when I signed up for Weight Watchers the very first time.  Numerous attempts over the last 20+ years, weight watchers mostly and a few tries at low-carb....South Beach and Atkins.  Now, I calorie count and watch carbs/sugar.   This seems to really be working for me.  I have now lost 34.6 pounds!!!!  Still a long way to go, but I'm going in the right direction.  

Friday, September 2, 2011

Pickles before weigh in??

Really...what was I thinking? Do I really need to consume high sodium foods right before weigh in?  Ah, it probably doesn't matter much.  This has been a weird week food-wise.  I've eaten and eaten and eaten.  Why?  I need to revisit my food and see what was going on before.  I know I snacked on nuts more and that I was always really low on my calories.  I think the nuts  helped fill me up. ( Just plain pecans mostly)  Another issue, is I have gotten kind of lax in my food diary....so late in the day I think I've got mega calories to eat then I remember doh, I had cheese and crackers.  This usually occurs AFTER I've already eaten.   oh and lovely TOM is quite possibly around the corner.  Oh just kick a girl when she's down now will you?  LOL

I will cut myself some slack as it's been a stressful couple of weeks.  The boys are both in school now and mama gets a little bit of down time a few days per week.  The hubs is still gone, but there's light at the end of the tunnel (he returns this weekend) so hopefully I can let my hair down a bit and relax.