Follow My Weight Loss

Dec 3, 202.1 lbs, Down 16 lbs

2011-12-03T07:14:00.002-07:00

Well, I had two months of not posting my weight and the end result is I am up 5 lbs from Oct 1st.

I have learned that when I do not post, I do myself more harm than good. I had gained weight one week and did not want to post. Do I just skipped posting. So, who does that harm?

Nobody is reading this anyway. I am going to post every week come hell or high water.

Oct 1, 2011 - 197 lbs, Down 21.1 lbs

2011-10-02T11:59:00.001-06:00

It feels great to be 10 lbs ahead of my goal, which was to be 194 on New Year's Eve.

Problems I am having: I don't get to the gym. I come home exhausted from work and stay put in my bed reading or watching videos. I have to get motivated to get outside and do something.

I am not really living the life I want to as far as getting involved in the world.

Sep 24, 199.8, Down 18.3

2011-09-24T09:21:00.000-06:00

I crossed the border line of 200. Hooray. Goal for next week 198. Gym 3 x week.

Still hanging in there with juicing. I like the juice a lot, and would drink it even if I weren't trying to lose weight.

Sept 10, 201.1, Down 17 lbs

2011-09-10T05:30:00.002-06:00

A big yee-haw. Down 17 lbs since July 10th. That is 2.1 lbs a weeks. I feel fine. I continue to juice, eat a good meal, and exercise a bit. I have not been exercising nearly as much as I want to. Goal for this coming week is to break the 200 mark. I want to be 199.9 or less.

Second goal is to go to the gym 3 x this coming week.

My latest acquisition is my Omega juicer. It is a masticating (chewing) juicer. It really brings out the flavor of the vegetables. I like it a lot. Any serious juicer must have two juicers, right? :-)

I tried the following veggies in one juice. and loved it: carrot, anaheim pepper, jalapeño pepper, cabbage, bok choy, cilantro, rhubarb, red lettuce, green pepper, tomato, kale, celery, watercress, spinach and dandelion leaves.

When I shop for leafy greens, I just buy whatever looks fresh, green, and tasty. I am trying to buy veggies and greens I have never tried before.
With juice, I can't go wrong, Nothing tastes bad as long as I add cilantro, tomatoes, and green onions.

Sept 3, 203.5, down 14.6

2011-09-03T08:28:00.001-06:00

Down 14.6. The juicing has been coming along just fine. I did fast one day this week due to having a colonoscopy. After the procedure yesterday, I ate quite a bit. So I am quite please that I lost this week.

Aug 27, 205, down 13.1

2011-08-26T11:50:00.005-06:00

Wow, 205. Down 13.1.

Two things inspired me to begina weight loss program: www.fatsickandnearlydead.com and looking at pictures of myself from my mom's funeral.

But hopefully I will not fail this time like so many times before. I feel pretty good about staying the course. I know I have felt that way before. I can't predict how this time will go. I just don't want to be obese anymore.

Aug 20, 208.9

2011-08-20T10:02:00.007-06:00

Down 9.2. Coming right along.

I had dinner last night and went to a play. I thought for sure I'd weigh more. I weighed myself before going out and I was 207.9.

Got the juicer this week. Fresh juice is pretty good. A bit acidic.

Aug 13, 210.4

2011-08-13T10:17:00.008-06:00

Down 7.7. Actually when I came back from Billings after the funeral I was a whopping 220.5. So from that time I am down 10. But since I offically started keeping track, 7.7. Either way I am headed downward.

I bought a juicer after watching a show called Fat, Sick, and Nearly Dead. I think the idea of having fresh juices is wonderful. I want to use the plan spelled out on the show's website, www.fatsickandnearlydead.com.

Next week, I will be below 210 for the first time in 4 months. I sure am sick of yo-yoing with my weight. I want it to stick this time.

July 30 211.9, total loss 6.2

2011-07-29T18:12:00.011-06:00

What a great feeling to be on the way. I haven't weighed 211.9 for a few years. Goal for next week, 210.9 lbs.

I have quit drinking soda. Good move for me.

July 23, 214.9, Down 3.2 lbs Yay!

2011-07-22T22:33:00.010-06:00

Getting started again feels great. I also joined the gym. Whew, I feel like I am there mentally again. Weight loss is almost all a mental challenge for me. Because eating right, I am never really hungry.

July 10, 218.1 lbs. Starting over again.

2011-07-10T14:21:00.006-06:00

Back to where I started, it looks like. Argh! well the only way to get going is to get going. I am jumping back in the saddle for another good try.

I am going for a visual effect. Each pound lost will be marked off with a big black X. Let's see what next week will bring.

213.9 My muscles are waking up

2009-07-25T09:37:00.004-06:00

Down 1.9 lbs this week. I am eating the right kinds of foods, drinking plenty of water most days, and going to the gym. I am getting familiar again with my muscles. Hell0!

When I lost weight last year I had a motto about the foods I ate. " If it has a label on it, don't eat it." So I am eating lots of green leafy salads, vegetables and fruits, nuts, grains, legumes, etc.

As far as the daily glass of wine, well, I do tear the label off the bottle before I pour myself a glass. Does that count? I think it does.

215.5 Man it Feels Great to Lose

2009-07-18T08:23:00.006-06:00

Down 3.8 lbs this week. This is the first week in over a year that I have lost weight, and it feels good.

I am finally eating a healthy diet, but I only exercised once this week. The rest of the time I was at the office or weeding the yard. I will be doing more yard work today and then off to the gym for a workout.

Sitting in the office for such long periods of time is b-a-d. From now on I am setting my phone timer to go off every half an hour so I can get up, stretch, maybe take a walk, whatever. It might irk my teammates, but I have to do it for my health. And who knows, mabe they will join me.

Back in the Saddle Again

2009-07-10T12:45:00.005-06:00

This week I joined 24 Hr Fitness. Today I had my first training session-- they give the first one for free. The trainer worked with me on core muscles and balance.

194 Some Progress

2008-09-21T17:56:00.015-06:00

Yee Haw. I have finally lost a pound, for a total loss of 22.4 lbs.

I took my good friend Eva's advice and just tried to eat healthy, not worrying about my weight. (Asante, Eva)

This week my post is about my son, Ryan. Ryan had a corneal transplant 3 days ago due to the long term degenerative effects of an eye disease called keratoconus. I wanted to educate myself (and any interested readers) on what keratoconus is and why a transplant is sometime necessary.

Keratoconus is a thinning disorder of the cornea that causes distortion and reduced vision. Over time the cornea changes from a normal gradual curve shape to a more conical shape as shown in the diagram: (image thanks to www.eyeconx.com) The disease is typically diagnosed in the patient's adolescent years and attains its most severe state in the twenties and thirties, which is exactly what happened to Ryan.

The cornea thins and pushs forward into a cone-like shape, thus the name kera (cornea) conus (cone shaped) Here is how the world may look to a keratoconus patient (thanks Wikipedia).
There are some excellent vision simulators showing how the world looks to people with keratoconus as well as a myriad of other vision disorders at thevisioncommunity.com. It is a FABULOUS site at which you can find tons of information about most eye disorders.

I was able to easily understand keratoconus when an eye doctor explained something called Munson's sign or Munson's gaze. This is a V-shaped indentation in the lower eyelid when the patient's gaze is directed downwards. You can easily see the conical shape of the eye. Here is an example of what you could observe.

Over the years Ryan has gone from being able to wear soft contacts, to a special keratoconus hard contact which flattens the cornea, to a point very recently where contact simply fell off his eye--the cornea was simply too steep to hold a contact.

At that point the only option available for somebody who wants to see is a corneal transplant. That is where he is at today.

His new cornea was stitched into place with 32 stitches, 16 in one diretion, 16 in the opposite diretion. Ryan needs a series of drops, anti-rejection drops, and a special cream in his eye every four hours. He needs to keep his eye protected at night with a special eye patch so that he cannot accidentally rub his eye. He sees the doctor this week to find out whether the transplant is successful or not.

Keratoconus usually affects people in both eyes, so Ryan has been advised to stop rubbing his good eye and never have refractive surgery in that eye. At this point we are unsure of how things will go, but we hope that Ryan will do well. There are many thousands of people who have successful corneal transplant patients and we hope that he will be one of them.

I am grateful to people who become cornea donors. Without them, Ryan would not have the option of a transplant. Now we are hoping that things go well and that he will end up with good vision.

Here are some sites about keratoconus and corneal transplants that you may find helpful:

Thank you for reading my blog. You will see less of me next week. I hope that Ryan will as well.

195 Ho hum.....

2008-09-13T20:09:00.004-06:00

I have fallen way behind my projection for weight loss. I am still 195. I admit I feel a bit discouraged, but I have not given up.

I am working very hard on a project for my job that takes a ton of time. I spend so much time on it that I don't go to the gym hardly at all. I eat on the run and am not taking good care of myself. I forgot to post for a few weeks. I really need to get my mind back on track.

I am not unhappy, I just wish I were back in the swing. I need some motivation to get myself back in the gym and working hard!

One good thing which I will share is my new bedroom:

That's all for this week.

195 This Coming Week: Exercise, Support, Sleep & Relaxation

2008-08-23T18:40:00.008-06:00

I have not lost one pound in two weeks. I am still 195.

Last weekend I was in Wyoming again. I allowed myself to feel self pity, frustration and a wee bit of anger about a situation unrelated to my weight loss. When I felt upset, I found myself not exercising and stress eating.

I read a some articles online about how depression and frustration lead to weight gain. The first solution every article mentioned, EXERCISE, support, sleep and relaxation.

EXERCISE helps fight depression and weight gain. Doctors say to develop a regular routine and stick with it to see lasting results on the scale.

SUPPORT: My friend Joani saw me at a training and handed me a peach, said, "You will get back into things". She does not know how much a little thing like that made me feel better. Several friends have written to me to say, We all fall a little. So thank you friends for you kind words of support.

SLEEP: I am going to bed around 1 am and getting up at 6 am. That is just not going to cut it. A lack of sleep causes more than low energy levels and irritability though. It also reduces levels of certain growth hormones that are needed to metabolize carbs. An imbalance allows the body to store fat and burn fewer calories. (Thanks to Weightlosslseept101.com) This week I am going to get 8 hours of sleep per night, even if I have to use a sleep aid to do it. I am just not getting enough sleep, nor a good sleep.

RELAXATION: I have not felt relaxed much of the summer. In fact, I have felt under the gun in my personal and professional life. I am going to take at least 15 minutes every day this week just for myself, just to relax. Close the door, turn off the lights, and just relax. I do not know much about deep relaxation yet, so this is where I am going to start. 15 minutes a day just for me.

My primary goal this coming week is to lose a pound. My second goal is to work on not letting things over which I have no control bother me so much.

YOU WILL SEE LESS OF ME NEXT WEEK.

195 Major Set Back

2008-08-09T08:27:00.004-06:00

Since I last weighed myself on my home scale, I have gained 8 lbs, for a total loss of 21.4 lbs.

I could not have felt more discouraged this morning when I weighed in. I left my home July 25th to go to San Antonio. The day after I returned, I set out for Buffalo, Wyoming. I took my sandals, a a few clothes, enough medication for 6 days, and my big pillow. No workout clothes, no tennis shoes, just that big pillow.

27 days later I returned home from Wyoming. I immediately left to go to a meeting in Logan, Utah for 3 days. During those 6 1/2 weeks away from home I did not exercise at all. A lot of my time was spent either in front of a computer, or in meetings, sitting with my parents, or driving. I chose to sit and chat with my mom many many times rather than exercise. I do not regret that choice at all, but I do wish I had stuck to what I know works well for me.

When I weighed in this morning, my first thought was, "Oh my hell". I thought I had gained, but not this much. I am more disappointed in myself than I can write. I know that when I am mad at myself, I stress eat, so I have to stop feeling so upset at myself.

Well, I have better things to do than sit around and feel sorry for myself. I have to get back in the saddle. I am going to Machu Picchu in exactly two months from today, and I am determined to lose those 8 lbs, plus a few more.

You WILL see less of me next week.

Weight Unknown - Wyoming

2008-07-27T15:29:00.004-06:00

I am not sure of my weight, but I think it has gone up since I came here almost a month ago. I am still in Wyoming.
It is so interesting to learn about one's heritage when one spend a great deal of time with their parents. This has happened to me.

In order to get my mom more connected with her children, my sister purchased a laptop for our mom. Between time spent helping my mom, I have spent a lot of time showing my her and dad how to use the laptop, how to Skype, and how to send e-mail.

I have visited with my relatives who live here. It has been a great month. I will be heading back home very soon.

Weight Unknown - The Alamo and Wyoming

2008-07-18T09:02:00.005-06:00

I was in San Antonio the weekend of June 28th. I did not see a scale at my hotel, so I did not weigh myself. The next two weekends, I was in Buffalo, Wyoming where again I did not weigh myself.

I wanted to do some research on weight change when people go on vacation, however I have little time to do that until I get back home. So I this picture of the Alamo will suffice as my post until I return home.

When I am back home, I will make friends with the scale again. I admit to being rather nervous about it. I have not been doing my best to eat correctly and exercise while away from home. I expect that I will have gained a pound or two. Yikes.

Thanks for reading my blog. I hope you will less of me next week, but I am not so sure!

187 Rushing Around

2008-06-24T12:38:00.003-06:00

I am down 1 lb for a toal loss of 29.4. I was actually down 30.1 lbs, until I celebrated my birthday with a few too many treats. So I have to report I have only lost 29.4 lbs.

As you can tell by the date of this post, I am late getting it out. I have been very busy with home and work activities, and have not taken much time for myself.

No exercising at all this last week. So I actually feel a bit sluggish. i am looking forward to getting to the gym later today after I complete some papers that are due tomorrow.

This coming week I will be in San Antonio with my colleagues. They teased me that they are bound and determined to make sure I have a Texas sized steak. Although I am going to have salmon, I will have a Texas sized portion!

Thanks for reading my blog. You will see less of me next week. (Jeannie, I am looking forward to seeing your daughter!!)

188 Stress Test

2008-06-16T20:18:00.006-06:00

I am down .9 lbs this week, for a total loss of 28.4 lbs.

Recently I had to visit the E.R. My arm felt like it had been jerked from its socket. Why? Pain radiating down my arm, up into my neck, and finally to the upper left portion of my chest.

Yikes! What does that sounds like to you?

Everything turned out fine and dandy, but the E.R. doctor said I needed a treadmill stress test. AHA Stress Test

So a couple of days later I went to the Utah Heart Clinic for the test. The tech began the stress test by giving me an EKG. Then the tech spent about 40 minutes doing a heart ultrasound. Next, with the EKG leads still attached, I got on the treadmill and began walking. The treadmill’s speed and slope were increased every three minutes according to a preprogrammed protocol.
(image from Medmovie.com)

I needed to get my heart rate up to 85% of my maximum heart rate, or 149 bpm. It took the longest time to get there. With my bad knees, running faster than normal on the treadmill was a bit challenging. When I reached 149 bpm, the tech abruptly stopped the treadmill. I had to lay down on the table immediately so that the tech could finish the ultrasound. It took about 10-15 seconds before I could breathe normally.

I had worked so many times on treadmill intervals at the gym, that this stress test did not seem like anything out of the ordinary. The speed was set faster, but the slope was not nearly as steep as what I do at the gym.

I am positive that if I had taken this test before I began my journey, I would have reached 149 bpm quite a bit sooner and it would have taken a lot longer than 15 seconds to recover my normal breathing pattern.

After the test, a cardiologist discussed the results. Looks like the old ticker is doing fine. I was told to return in 3 months for a follow-up test. I am glad I got the stress test. It will be a good baseline for the future.

The more weight I lose, the less stress on my heart. I am so glad I am on this downward journey.

Thanks for reading my blog. You will see less of me next week. By the way: My arm still hurts. Turns out I have a pinched nerve.

188.9 Better Gas Mileage

2008-06-07T08:47:00.003-06:00

I am down .7 lbs this week, for a total of 27.4 lbs.

Did you know you can get better gas mileage by watching your waist line?

SAY WHAT?!? OH, GIMMEE A BREAK! How is that?

The heavier our car and its contents, the more gas it takes to move it forward. Lightening a car can improve fuel economy. Driving with more stuff in your car drags the car and requires more fuel. Lighten your load by removing excess cargo.

OK, yes of course it is quite a stretch to say if I lose one pound I will get better gas mileage, but for fun let’s add up the extra weight I had in my car today:

24.5 lbs: Extra weight on me
22.7 lbs: Extra weight in front seats
38.3 lbs: Extra weight in back seats
53.2 lbs: Extra weight in trunk (not including spare tire, jack, safety kit)
138.7 lbs of extra weight in my car

That really added up fast. By removing extra weight and losing those extra pounds, I will improve gas mileage, albeit by even a tiny bit. At the price of gas these days, every little bit helps.

So on a more serious note, let’s look at some gas saving tips:

Keep your tires inflated to recommended pressure.
Use a lower viscosity oil such as synthetic oil.
Check your air filter. If it is dirty, replace it.
Avoid stop-and-go driving. It is one of the worst ways to waste gas.
Driving the speed limit is more fuel efficient than speeding.
Accelerate and brake easier. Driving aggressively is bad for fuel economy. Accelerate gently, and try to minimize use of your brakes, if possible.
Roll up windows on highway and use the air conditioner. It is more fuel efficient.
Park in shade. A hot car evaporates gas.
Plan an efficient driving route when running errands.

I had my car serviced this week. My two back tires had only 25 psi instead of 32 psi and my air filter needed replacing. I removed the extra cargo in my car, and I lost 7/10 of a lb. I feel great!

Thanks for reading m blog. You will see less of me next week.

189.7 Strawberries

2008-06-01T23:47:00.004-06:00

I am down .2 lbs this week for a total loss of 26.7 lbs.
I love strawberries. I used to eat them with whipped cream, half and half, or mixed with ice cream. Yummy. But not so good for the waist or the heart.

Costco has been selling large containers of strawberries for $6 for several weeks. I usually buy at least one container a week. I got to wondering how beneficial they are to a healthy diet. Turns out, not only do they taste great, they are healthy for us as well. (Except for those unlucky people who are allergic to them).

Strawberry facts:

Strawberries are high in fiber, folate, potassium and antioxidants
8 strawberries provide more vitamin C than one orange.
Strawberries are naturally low in sugar - only eight grams per serving
Strawberries are a sodium-free, fat-free food, cholesterol free and low in calories.
There are only 55 calories per one cup serving of strawberries.
Strawberries must be picked at full ripeness, as they cannot not ripen once picked.
Strawberries are not really berries or fruit in the "botanical" sense
Strawberries are a member of the rose family
The average strawberry has 200 seeds.
Strawberry is the second most popular natural flavor. Chocolate is first, of course! (Making strawberries dipped in chocolate the ultimate treat)

Here is a strawberry pineapple salsa recipe. Enjoy with chips, a barbeque, over quinoa, etc. It is really delicious.

Strawberry Pineapple Salsa

1 cup diced strawberries
1 cup diced pineapple
1 cup diced mango
1 tablespoon ginger
2 tablespoons lemon juice

Directions

Put all ingredients into blender and blend slightly. (For a barbeque sauce, you may want to blend until smooth).

Use as a dip with chips or a sauce when barbecuing meat.

This salsa can be kept for up to two days in the refrigerator.

Thanks for reading my blog. You will see less of me next week.

189.9 Meat Processing

2008-05-24T13:38:00.015-06:00

I am down .5 lbs this week, for a total of 26.5 lbs.

STOP! This week's post could be consider a real downer, so you may wish to pass reading my blog this week. The topic is slaughterhouses and meat processing. Not a feel-good posting.

Over the last few months I have tried to eat foods that are better for my body. As I read about food production, I am increasingly concerned about the hundreds of thousands of articles that discuss the use, and especially, over-use, of hormones and chemicals in our food.

How can we be sure that we are making the best food choices when we go shopping if most of the food options in the stores are not all that healthy to begin with? Reading meat labels begins to seem like an exercise in the absurd when we have no way of knowing how the animals are raised, killed, and processed for the consumerin the first place.

Then last week I began reading about slaughterhouses and meat processing. I was particularly disturbed by the description of the stunning and killing of animals in the slaughterhouses. That led to articles about the typical abuses in slaughterhouses. I am disturbed by what I have learned and feel pretty uncomfortable about purchasing or consuming meat.

I imagine that may change as the images fade, but for now, I don't think I can eat meat for a long time. I wonder why I have never felt this way before.

If you are interested in learning more about slaughterhouses and meat processing, click here.

Thanks for reading my blog. You will see less of me next week.

190.4 Health Bars

2008-05-17T00:35:00.014-06:00

I am down .6 lbs, for a total of 26 lbs. I am halfway towards my 52 lb goal. Yea!

Are health bars really healthy? Let's look at the ingredients of a few popular ones I see in many health food stores.

PowerBar ProteinPlus: PowerBar Trisource Protein Blend (Whey Protein Isolate [From Milk], Calcium Caseinate [From Milk], Soy Protein Isolate), Brown Rice Syrup, Yogurt Coating (Sugar, Fractionated Palm Kernel Oil, Whey Powder [From Milk], Nonfat Dry Milk, Yogurt Powder, Soy Lecithin And Vanilla), Glycerin, Maltitol Syrup, Natural Flavors, Almond Butter, Oat Fiber, Soy Lecithin.

GoLean Crunchy: Brown Rice Syrup, Soy Protein Isolate, Evaporated Cane Juice Crystals, Crystalline Fructose, Oat Fiber, Kashi Seven Whole Grains and Sesame Blend, Stone Ground Whole Hard Red Winter Wheat, Stone Ground Whole Oats, Stone Ground Whole Rye, Stone Ground Whole Barley, Stone Ground Whole Triticale, Stone Ground Whole Long Grain Brown Rice, Stone Ground Whole Buckwheat, Stone Ground Whole Sesame Seeds, Peanuts, Rice Flour, Natural Peanut Butter, Mechanically Fractioned Palm Kernel Oil, Corn Grits, Rice Starch, Brown Rice Flour, Wheat Bran, Chicory Root Fiber, Vegetable Glycerin, Cocoa, Nonfat Milk, Corn Bran, Salt, Chocolate Liquor, Calcium Carbonate, Natural Flavors, Magnesium Oxide, Soy Lecithin, Ascorbic Acid - Vitamin C, Alpha Tocopherol Acetate - Vitamin E, Zinc Oxide, Ferrous Fumarate - Iron, Annatto - Color, Pyridoxine Hydrochloride - Vitamin B6, Folic Acid, Vitamin B12

Luna Bar: Brown Rice Syrup, Crisp Rice (isolated soy protein, rice flour, malt, salt), Rolled Oats, Pecans, Soy Flour, Rice Flour, Soy Protein Isolate, Natural Flavors, Salt, Cinnamon, Soy Lecithin, Green Tea Extract, Chocolate Coating: Evaporated Cane Juice, Fractionated Palm Kernel Oil, Cocoa, Soy Lecithin, Natural Flavors, Vitamins - Minerals: Dicalcium Phosphate, Ascorbic Acid (vit c), Alpha-Tocopheryl Acetate (vit e), Biotin, Zinc, Picolinate, Niacin, Ferrous Fumarate (iron), Molybdenum Glycinate, Calcium Pantothenate, Phytonadione (vit k), Copper, Manganese, Beta Carotene (vit a), Selenium, Pyridoxine (b6), Riboflavin (b2), Thiamin (b1), Chromium, Cyanocobalamin (b12), Folic Acid, Potassium Iodide

LäraBars: (Since there are several varieties of LäraBars, I have chosen the following 4 bars)

Cashew bar: cashews, dates
Pistachio bar: pistachios, dates, cashews
Banana cookie: bananas, dates, almonds
Pecan pie: dates, pecans, almonds

Big difference, right? My gut instinct tells me to avoid bars containing 30-40+ ingredients, especialy when some of them are fructose, corn syrup, as well as other words I have never seen in the English language.

LäraBars. What's the big deal with them?
The ingredients in these bars are 100% natural. There are no preservatives. They are a great source of fiber, contain Omega 3 fatty acids, and are gluten, dairy, and soy free. They are NOT nasty tasting health-food bars either! They are delicious.

LäraBars are not low cal, low fat, or low sugar. The bars contain about 220 calories, 120 of those being fat calories, monounsaturated and polyunsaturated fats (good fats). They are great for a quick pick-me-up.

I carry bags of nuts with me everywhere. Sometimes they have popped open and spilled all over my bag. So I have taken to carrying a couple of LaraBars with me. They keep my hunger in check for about 3 hours. I like them. You might, too. They run about $1.30 at health food stores.

Thanks for reading my blog. You will see less of me next week.

191 Ten Great Health Foods

2008-05-10T10:43:00.009-06:00

I am down only .2 lbs, for a total loss of 25.4 lbs.

I am disappointed that I have not done better in the last two weeks. I should have lost 2 lbs, not .2 lbs. This weigh-in was the worst I have had since I started. Arghhh!!!

I admit to being angry at myself for a good two hours about my weigh in. But that felt self-destructive, and it did not do anything but make me feel horrible. So after my 2 hour pity party, I am ready to go to the gym and workout!

Follow-up photo: A lof of my friends asked me about the Revlon Walk in NYC last week. It was awesome. Here is a picture of me and my daughters in Times Square last weekend at the Revlon Walk as well as a picture of the crowd from where we were:

Ten Healthy Foods: I have been researching the ten best health foods lately. Every website gives a different list, but the foods that appear consistently on 90% of websites are summed up perfectly at the Mayo Clinic nutrition website. According to the Mayo Clinic, ten of the great health foods are listed below.

Almonds because they are packed with nutrients such as fiber, riboflavin, magnesium, iron, calcium and vitamin E. Almonds contain monounsaturated fats, (considered a healthy fat) as it helps lower your cholesterol.

Apples because they are a great source of pectin and of vitamin C. We all know vitamin C helps form collagen and aids our bodies to absorb iron. But what does pectin do? It helps lower blood cholesterol and glucose levels.

Blueberries because they are a great low calorie source of fiber and vitamin C. They are a rich source of phytonutrients. What are phytonutrients? Phytonutrients are organic components of plants that help to reduce your risk of many chronic diseases including cancer, high blood pressure, diabetes, heart disease, stroke and other diseases.

Broccoli because it contains fiber, potassium, calcium, and phytonutrients. It is a good source of vitamins A and C.

Red beans because they are a good source of iron, protein, dietary fiber and phytonutrients. They are low cal and low fat.

Salmon because it is a great source of protein and omega-3 fatty acids, which help, lower blood pressure and reduce the risk of stroke.

Spinach because it is a great source of vitamins A and C and B-6, calcium, iron and magnesium.

Sweet potatoes because they are a great source of fiber, potassium, and several vitamins: A, B-6, C and E.

Vegetable juice because it contains many of nutrients found in the original vegetables and it easy way to include vegetables in your diet. (Look for low-sodium vegetable juices)

Wheat germ because it is a highly concentrated source protein, fiber as well as many nutrients, such as vitamin E, magnesium, potassium, iron and zinc.

Thanks for reading my blog. You will see less of me next week.

191.2 New York City

2008-05-05T20:27:00.009-06:00

I was in New York City this weekend with my daughters Regan and Erin to participate in the Revlon Walk. We were in Times Square at 7:00 a.m. to pick up our shirts and bags. We watched the opening ceremonies on several very large big screens. It was so colorful, and noisy, and exciting as it could be.

When the starting gun sounded, we commenced the walk. Actually we called it the Revlon Shuffle for the first 15 minutes because with 40,000 participants, the beginning of the walk was slow as molasses. But after people got going we moved along at a pretty brisk pace.

We finished in Central Park, had a bite to eat, then went to FAO Schwarz to buy some toys for little Ryan and to see the floor piano from the movie, Big. I got Ryan an ibex since I had just seen a show about them on the Discovery Channel. FAO Schwarz is right by the underground Apple store, so that was cool for me!

We really enjoyed New York. We saw a movie being filmed at Grand Central Station. We went to Ellis Island. We ate a really fun Greek restaurant--everybody spoke Greek, it was noisy and energetic and fun!

I thought it would be a challenge to find ways to stay on my food plan. It was not as hard as I thought it would be. Every restaurant and fast food place had something that fit perfectly into my new way of life.

Thanks again to Regan for making the arrangements! It was awesome and I thoroughly enjoyed myself. You are the BEST!!!

I did not weigh myself on Saturday, so I am leaving my weight the same as last week. Hopefuly this Saturday I will be pleasantly surprised.

Thanks for reading my blog. You will see less of me next week.

191.2 Quinoa

2008-04-26T07:33:00.006-06:00

I am down 1.2 lbs, for a total loss of 25.2 lbs.

Please take 2 minutes to play the Longevity Game (Thanks Erin!) My result: 92 yr old

My newest favorite food, quinoa, is of ancient origin.

What is quinoa? Quinoa is a species of the goosefoot plant which originated in the Andean region of South America. It was grown as a crop primarily for its edible seeds. It has been an important food in the altiplano for thousands of years.

Quinoa's origins are truly ancient. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization and was considered the centerpiece of the Andean diet. The Incans believed this grain was a gift from the gods, therefore, the first planting of the season was performed by the emperor himself.

When Francisco Pizarro reached the Andes in 1532, he found the daily lives of the Incans revolved around honoring the cultivation and consumption of quinoa. Because the outer covering of the quinoa seed is quite bitter, and because the Spaniards did not understand how to remove the bitter outershell and prepare the grain for consumption, they considered quinoa a peasant food and not worth eating. As they conquered the Incan culture and forced them into submission, they destroyed the quinoa fields. Under Pizarro's rule, the Andean people were forbidden to practice their ceremonial rituals that centered on quinoa.

The Spaniards introduced new grains, wheat and barley, but the Incas preferred quinoa. Because quinoa still grew wild in the higher altitudes where it could be hidden from the Spaniards, the Incans were able to continue their traditions in secret. Thanks to Vegetarians in Paradise

Great story, but why do I eat quinoa? Three main reasons:

it tastes great (a lot like rice)
it is high in protein
it is easy to prepare (same way you cook rice)

Quinoa contains more protein than any other grain; an average of 16.2-20%, compared with rice (7.5%), millet (9.9% ), and wheat (14%). Thanks to www.quinoa.net

Not only is quinoa high in protein, but the protein it supplies is a complete protein, meaning that it includes all nine essential amino acids. It is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. Thanks to PeerTrainer.com

I eat quinoa for breakfast with honey and milk and often for dinner with a scoop of salsa. You can use quinoa in the same recipes that call for cooked rice. Quinoa has a delicious, mild taste to it. Not any of that "good for you, but tastes nasty" food, either! It is wonderful.

To find out more about quinoa:
Quinoa.net
Purdue University Center for New Crops Publication
Wikipedia
New Mexico State University
Vegeparadise

Check out this site for some great quinoa recipes
Fatfree.com

Where can you buy quinoa? Here are a couple of locations in the south valley of Salt Lake:

Good Earth Natural Foods $1.69 lb
Wild Oats for $1.99 lb

Thanks for reading my blog. You will see less of me next week.

192.4 High Fiber Pasta

2008-04-19T10:42:00.014-06:00

I am down .4 lbs this week, for a total of 24 lbs.

Before you read this post, please vote in the poll to the left. How many grams of fiber are in a serving of regular pasta?

My sister Jeannie and I had been chatting recently about foods that are high in fiber. Imagine my surprise when she mentioned a pasta that contains 18g of fiber per serving. High fiber pasta? A regular serving of pasta contains only 2g of fiber. So how could pasta be manufactured to contain 18g of fiber? Note: regular pasta and high fiber pasta both have the same number of calories, 210 per serving.

My sister has suggested other foods in the past that turned out to be very healthy for you as well as very tasty (Lara bars, for example) so I figured this Fiber Gourmet pasta must be pretty good as well. Before I had a chance to buy some, I was surprised to find a gift pack of Fiber Gourmet pasta on my doorstep.

Sure enough, the packages say 18g of fiber per serving. Of course, the big question was, "How would it taste?" My sister had said it tasted like regular pasta. I confess I was a bit tentative when I took my first bite. She was right. It is very good. As the label says, the taste and texture are the same as standard pasta. They are not kidding.

I taste tested each of the 4 varieties (classic, whole wheat, garlic, and spinach) to give my opinion. Here we go:

Classic Pasta: 18 g fiber, tastes the same as standard pasta, my favorite
Whole wheat pasta: 20g fiber, tastes the same as standard pasta, but the brownish color freaks me out
Garlic pasta: 18 g fiber, really good. I wanted to slather it with butter. I didn't, but I sure wanted to.
Spinach pasta, 18g fiber, tastes like regular spinach pasta.

If you know of another brand of high fiber pasta that you can recommend, I would love to hear from you.

Special notes for this week:

Congrats to Pam, Rebecca, and Whitney for participating in the Salt Lake Half Marathon
Best wishes to Susie on your trip to Tanzania.

Next week: Quinoa.

Thanks for reading my blog. You will see less of me next week.

192.8 Pedometers

2008-04-05T14:15:00.039-06:00

I am down 1/2 lb this week, for a total of 23.6 lbs.

Please vote in my pedometer poll to the left.
How many steps do you think the Surgeon General recommends that we should walk every day? To make it easy to calculate, 2,000 steps = about 1 mile.

Spoiler alert: Please vote before reading this post.

Not knowing how much I actually did walk each day prompted me to try out a pedometer. Since they are relatively inexpensive, I decided to purchase the two highest rated brands at Amazon.com, the Omron HJ-112 Digital for $20 and the ACCUSPLIT AE170 for $24. I am going to try them out for a month to see which one I like the best.

Having them clipped to my belt is a constant reminder to walk a few more steps as I do each daily activity. It is addicting to see the counter go up, up, up! Here is what I do to walk as many steps as possible:

park as far away from store entrances as reasonable
walk, not drive, to places that are close to my home
take the long way home when out on a walk
take a 10 minute walk after each meal
park as far away as possible from the entrance at work
leave my snack in the car so I have to walk out to get it
take the longest path possible to the lunchroom, bathroom, office
take the clothes to or from the laundry room in two trips instead of one
walk, walk, walk wherever and whenever I can!

"Most people take anywhere from 2,000 to 5,000 steps per day. The Surgeon General recommends that people get a minimum of 30 minutes of physical activity per day, which is roughly 10,000 steps per day (approximately 4 to 5 miles).

This amount has been shown to help lower blood pressure, decrease body fat and increase aerobic fitness levels. This gives you a very realistically achievable goal to attain on a daily basis. For weight loss, you want to bump that amount up to between 12,000 to 15,000 steps per day.

Be consistent with this measurement daily. As you increase your daily activity, you increase the amount of calories you are burning, plain and simple. It's fun to track this information and is a clear indication of the amount of movement you really do get throughout your day.

If you are on the move and busy burning calories, then chances are you are minimizing activities that make you store calories such as over eating and leading a sedentary lifestyle. So, keep on walking! Keep on moving!" (thanks to Dr. Phil.com)

In a month, I will report back on which pedometer I liked the best. If you have one or buy one, and would care to send me your recommendations, I would be happy to include your comments on that post.

Well, I can't sit around anymore---I gotta go put on my walkin' shoes and get moving! Thanks for reading my blog. You will see less of me next week.

193.3 Dark Chocolate

2008-04-01T22:08:00.049-06:00

I am down 1 lb for a total loss of 23.1 lbs. My waist size is 39, down 2.5 inches in 3 months.

*Please take a minute to vote in my poll on the left side of this page. When do you think I will reach my weight loss goal of 52 lbs?

I like chocolate. Occasionally I buy a brand called Chocolove at Wild Oats. It is a pretty tasty extra strong dark chocolate, 77% cocoa content. I snap off a postage stamp size section or two when I want a treat. Believe it or not, that is enough. I have to eat it slowly-- as it is rather strong.

Why would I eat chocolate if I am working at losing weight? Are there any health benefits to eating dark chocolate? Why yes there are!

Let's see what our friend, Dr. Oz, has to say on the health benefits of chocolate.

"When you need a sweet treat, reach for a little bit of chocolate—and a brownie doesn't count! Don't go for the milk chocolate either, Dr. Oz says.

You need dark chocolate with 70 percent or more pure cocoa to reap the benefits of flavonoids.

Flavonoids are these really powerful, vitamin-like substances that when you eat them, guess what they do?

They dilate the arteries of the body," Dr. Oz says. "We actually have data they may be beneficial to the heart. So a little bit of dark chocolate is a wonderful dessert."
(Thanks to Dr. Oz and www.oprah.com )

WebMD reports that the chocolate must be dark chocolate, and it must not be washed down with milk! "Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate ... and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate." (Thanks to WebMD.com)

Translation: Say "Dark, please," when ordering at the chocolate counter. Don't even think of washing it down with milk. And if health is your excuse for eating chocolate, remember the word "moderate" as you nibble. And alas for white and milk chocolate lovers: White chocolate and milk chocolate do not have the same benefits as dark chocolate.

Thank you for reading my blog. You will see less of me next week.

194.3 Losing Omentum

2008-03-29T07:22:00.005-06:00

I am down 1.6 lbs for a total loss of 22.1 lbs. Well, eventually the inevitable had to happen. I must confess publicly that I am losing my omentum.

Head fake! No, not my momentum, my omentum. So what the heck is the omentum? Well, for a great explanation, I will turn the time over to Dr. Oz and Oprah:

"Dr. Oz says there's an organ inside all of us that plays a key role in making us fat—the omentum. "This organ literally pumps chemicals into your body and it holds the secrets … to los[ing] weight.

The omentum is the fat organ connected to your stomach that's only purpose is to catch and store fat. When the fat is stored in your stomach, your body has easy access to it. The fat then creates an inflammatory process that irritates your arteries and puts you at risk for blocked arteries.A healthy omentum, like the one Oprah's holding, should be "lacy, like stockings," Dr. Oz says. "The omentum, you'll notice, is transparent and thin."

An unhealthy omentum, like the one Dr. Oz holds, is heavy with fat. While the omentum he's holding is thick and fatty, Dr. Oz says the person it once belonged to—who died of heart disease—was just 30 to 40 pounds overweight.

"When someone's beer bellied, you know how it gets that tense, big look? That's this," he says. "That's [the omentum] pushing up against your stomach, and it coils up in there."
The information and photos above are thanks to www.oprah.com.

The entire explanation of the omentum, (a Latin word, meaning apron), and the digestive system is very enlightening. Dr. Oz explains it as The Biology of Blubber. I watched it and thought: "If I weren't already working at getting to a more healthy weight, I sure as heck would NOW."

Comment of the week: My daughter told me I didn't look pregnant anymore. Funnily enough, I am OK with that comment.

Next Saturday I take my waist measurement. Thank you for reading my blog. You will see less of me next week.

195.9 Sweet Potatoes

2008-03-22T10:00:00.001-06:00

I am down 1/2 lb this week for a total of 20.5 lbs.

I celebrated my last week's goal with a few too many avocados and almonds, so I did not lose very much weight. It took me two days to get back on track. I was a bit miffed at myself for being so self-indulgent, but considering my past celebrations were ice cream, cookies, and chips, I guess I am going OK.

This week I decided to add another vegetable to my vegetable snack packs, the sweet potato.

Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6.

In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value.

I decided to try one uncooked to see if I could tolerate it. I was shocked that I found it not only palatable, but really tasty. I cut them into slices and eat them raw. I would have never eaten a raw sweet potato a few months ago.

Is there must be a sweet potato fad going on? I've noticed ready-to-eat snack packs of sweet potatoes slices at Costco. Well, that is all for this week.

Until next time, thanks for reading my blog. You will see less of me next week.

196.4 Hallelujah and More Intervals

2008-03-06T21:49:00.034-07:00

I am down 1 b this week for a total of 20 lbs. I actually listened to Handel's Hallelujah Chorus this morning after I weighed in.

I am training to walk the Salt Lake Half Marathon. As part of my training, I am doing intervals on the treadmill. My friend Margie mentioned the Body For Life cardio workout with intervals. I tried it, and she was right. It is awesome! You might like to give it a whirl. (thanks, Margie!)

I started reading two new blogs, Regan's Daily and Adventures of Ryan Ambrose. I think they are cute. I have a list of blogs I read to the left. You might find them interesting as well.

Thanks for reading my blog. You will see less of me next week

197.4 My Favorite Desserts

2008-03-06T21:49:00.026-07:00

I am down 2 bs this week for a total of 19 lbs.

I used to love cakes, donuts, ice cream, and other sweets for dessert. Somehow in the last couple of months my idea of tasty has changed. Now I like other things for dessert. My two favorite desserts are baked apples and avacados mixed with salsa.

Baked Apples: I cut up a Fuji apple, add a small handful of raisins and sprinkle with cinnamon. I blast this in the microwave for 4 minutes, let cool and eat.

Avacados and Salsa: I mix up equal parts mashed avacados and salsa. I serve on rye crackers.

I am eating foods with a lot of calories and fat such as avacados, almonds, walnuts, salmon, and so on. But I am still losing weight and belly fat. I enjoy what I eat, I am never hungry, and I feel great. I am not on any kind of diet.

My plan is this: If the food has a label on it, I don't eat it. That does not mean I tear the wrapper off a Snickers bar and call it good, either!

Thanks for reading my blog. You will see less of me next week.

199.4 Interval Training on the Treadmill

2008-03-01T10:15:00.008-07:00

I am down .3 bs this week for a total of 17 lbs.

I have been doing interval training on the treadmill for the last couple of weeks. It has been an eye opener! Walking 25-30 minutes at a steady level was fairly easy. When I did interval training, I noticed immediately how much more demanding it was, and how much better I felt when I finished. Here is a sample of what I have been doing:

(Caution: always consult your physician before beginning any exercise program! )

"High Intensity Intervals

This session requires you to use rate of perceived exertion which very easy. We'll use a scale of 1 to 10 with 1 being very, very easy and 10 being all-out, maximal exertion. Be warned this routine although short at 20 minutes, is very intense. Be very careful running on the treadmill at high speed.

Warm up – 10 minutes light jog or walk at approximately 50% to 60% maximum heart rate.
Starting at a level 5 you are going to work up and down the scale of exertion for 4 cycles. Here's how it looks minutes by minute...

Min 1 - Walk hard at a level 5 out of 10. That might be a walk or a strong run depending on your fitness level
Min 2 - Run at a level 5
Min 3 - Increase the speed to a level 6 out of 10
Min 4 - Increase the speed to a level 7 out of 10
Min 5 - Increase the speed to a level 8 out of 10
Min 6 - Increase the speed to a level 9 out of 10
Min 7 - Decrease the speed back to a level 6
Min 8 - Increase to a level 7
Min 9 - Increase to a level 8
Min 10 - Increase to a level 9
Min 11 - Decrease back to a level 6
Min 12 - Increase to a level 7
Min 13 - Increase to a level 8
Min 14 - Increase to a level 9
Min 15 - Decrease down to a level 6
Min 16 - Increase to a level 7
Min 17 - Increase to a level 8
Min 18 - Increase to a level 9
Min 19 - Increase to a level 10
Min 20 - Decrease back to a level 5
Cool down – 10 minutes light jog or walk at approximately 50% to 60% maximum heart rate."
(Thanks to Treadmill workouts for this workout).

This workout really is tough, but I have enjoyed it a lot. I do it about 3 times a week. If you are doing interval workouts on the treadmill, I would be interested to know if you feel a big difference in your endurance.

Thanks for reading my blog. You will see less of me next week.

199.7 Green Bean Salad with Mint Dressing

2008-02-23T10:00:00.011-07:00

I am down 1.6 bs this week for a total of 16.7 lbs.

I found this recipe while walking through a street fair with my sister a few years ago. It is really good. I hope you will let me know you opinion of this recipe if you try it.

Green Bean Salad with Mint Dressing and Feta Cheese

1/2 lb green beans
1/3 c extra virgen olive oil
1/4 c white wine vinegar
1 c mint leaves
1 garlic clove, minced
1/2 c chopped walnuts
1/2 c feta cheese, crumbled
1/2 c red onion, diced
salt and pepper

Blanch green beans in salted boiling water until tender. Shock green beans in ice water. Leave in ice water until completely cooled.

Chop mint leaves. In a large bowl combine mint, garlic, vinegar, onion, and the olive oil then whisk together. Season with salt and pepper.

Dry beans completely, then toss with dressing and top with feta cheese and walnuts.

Thanks for reading my blog. You will see less of me next week.

201.3 The Ornish Diet

2008-02-16T10:17:00.011-07:00

I am down 1.1 bs this week for a total of 15.1 lbs.

At a recent doctor’s visit, I noticed copies of a Newsweek Magazine article called "The Ornish Diet" taped to every wall. My first guess was that Ornish was some kind of chicken. I was not even close.

Dr. Dean Ornish is a cardiovascular surgeon who firmly believes that the average overweight person (like me) can reduce their chances of heart disease and diabetes by following some basic principles: eat whole foods, exercise, and reduce stress. He is the author of Eat More, Weigh Less and The Spectrum.

He writes a weekly health article for Newsweek. He was featured on PBS/NOVA discussing how we can reverse heart disease. He was chosen by LIFE magazine as "one of the fifty most influential members of his generation.” But mostly he is a leader in the field of healthy lifestyle change and reversing heart disease. Whoa--Reversing heart disease? At 55, those words mean something to me!

Dr. Ornish suggests foods that are high in anti-cancer, anti-heart disease, and anti-aging proterties such as fresh fruit and vegetables, olive oil, whole grains, beans, egg whites, veggie burgers, nuts, seeds, fresh or dried herbs, salmon, and many other fresh foods. These foods are rich in good carbs, good fats, good proteins and other protective substances.

The Spectrum is very good. I also recommend You On a Diet by Dr. Michael Roizen and Dr. Mehmet Oz, also cardiovascular surgeons and proponents of good diet, exercise, and stress management.

I am enjoying my weight loss journey because I feel so much better. I am down 15 lbs, and I have already made substantial changes in my diet, my exercise program, and my stress level.

I signed up for (walking) the Salt Lake Half Marathon to be held April 19th. By April 19th my goal is to weigh 190. I am walking daily, eating the right foods, and taking better care of myself. I hope you are doing the same.

Thank you for reading my blog. You will see less of me next week.

202.4 Diet Wars

2008-02-09T08:00:00.000-07:00

I am down 1.2 bs this week for a total of 14 lbs.

During the past 20 years there has been a dramatic increase in obesity in the United States. This animated map from the CDC illustrates U.S. obesity trends from 1985–2006 by mapping the increased prevalence of obesity across each of the states.
What has happened? America is eating more fat-free products than ever, yet we are getting fatter, having more coronary heart disease, and suffering from diabetes and other complications related to obesity.

There are so many diets out there. Atkins, South Beach, Weight Watchers, Ornish, low-fat, high-protein, and more. Which ones work? What is the key to weight loss? But the more important question is how do we keep the weight off?

PBS Frontline enlightens us with answers to these questions in a great program called Diet Wars. There is no surprise ending. Eat a healthy diet and exercise--for the rest of our lives. I hope you take the time to watch this program.

It motivated me to read Dr. Dean Ornish's book, The Spectrum, about lifestyle change program. (Healthy diet, exercise, and stress management). I will discuss his lifestyle plan next week.

Thanks for reading my blog. You will see less of me next week.

203.6 Say NO to trans fats

2008-02-02T13:00:00.001-07:00

I am down 1.2 lbs, for a total of 12.8 lbs. My waist measurement is 40.75 inches, down 3/4 inch from a month ago.

Special note: thanks to Regan Glover for this video blog suggestion: UltraWellness by Dr. Mark Hyman. I love his blog because he uses short videos to explain topics like diabetes, blood sugar, cholesterol, etc. He is awesome! (Thanks Regan!)

My message for this week:

Consider tossing out foods that contain trans fats. They are not good for us!

What are trans fats? Trans fats, also known as partially hydrogenated oils, are vegetable oils that have been processed with hydrogen to make them more solid.

Why are trans fats bad for us? Trans fats raise bad (LDL) cholesterol levels and lower good (HDL) cholesterol levels. Eating them increases our risk of developing heart disease and stroke. They are also associated with a higher risk of developing type 2 diabetes.

Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts. Trans fats are so bad for us that the FDA requires that food manufacturers list trans fat on the nutrition label so consumers can make educated choices about whether to purchase certain products.

If we see the ingredient “partially hydrogenated oils”, maybe we could put the item back on the shelf and find something better for us. Take a look at this nutrition label and notice the 2 g of trans fats. It contain 2g too many, so leave it on the store shelf. (Thanks to University of Colorado for the image).

What are some kinds of food that often contain trans fats? Foods such as donuts, cakes, cookies, muffins, shortening, potato chips, candy bars, and French fries among others--many of the tasty treats I have enjoyed in the past.

Should we even eat fats at all? If so what types?

Yes, we should definitely eat fats! What types? Monounsaturated or polyunsaturated fats. Why? Because these type of fats help raise our HDL's. We learned last week that HDL's help lower the risk of heart disease. But exercise caution: Too many of these 'good' fats can make us or keep us fat. So, let's look at these fats:

Monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds.

Polyunsaturated fats include a number of vegetable oils, including soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout. Other sources include some raw nuts and seeds.Here are some fat-sensible solutions from the AHA. Start out by taking their Fat 101 Quiz. The AHA Fat Translator is very cool~~it gives you recommendations for your daily fat limits.

Enter your height, weight, gender, and activity level. Click submit. The results show recommendations for fat intake in an attractive, helpful report. If you pass up on the Fat Translator, come back later and give it a try! It is worth your time.

I hope you will consider tossing out some foods that contain trans fats and buying foods that contain good fats.

Thanks for reading my blog. You will see less of me next week.

204.8 Getting to know your cholesterol

2008-01-26T07:54:00.000-07:00

I am down 1.9 lbs this week, for a total of 11.6 lbs. January is behind me. Let the February weigh-ins begin.

I had my physical this week and got my blood test results. My cholesterol is 160. The lab report show my HDL's, the ‘good’ cholesterol, is 52 and my LDL's, the ‘bad’ cholesterol, is 93. I read a bit about the two kinds of cholesterol and learned this (btw: this is a very basic explanation).

The 'bad kind (LDL) sticks to the artery walls causing plaque buildup, leading to heart disease and strokes.

The 'good' kind (HDL) does not stick to the artery walls. In fact, they latch onto the bad kind and pull them away from the artery walls, taking the LDL's to the liver to flush them out of the body. Having lots of HDL's helps to lower heart disease risk. Researchers believe that higher levels of the HDL's may actually protect people from heart disease. Thanks to MedicaLook.com for this image:

What does the American Heart Association have to say about overall cholesterol, LDL, and HDL levels?

I want to increase my HDL levels to 60 over the course of this year. How can I do that? The Mayo Clinic and the AMA suggest:

Aerobic exercise.
Lose weight.
Stop smoking (FYI: I don't smoke)
Cut out the trans fatty acids (doing this raises LDL cholesterol and lowers HDL cholesterol)
Increase the monounsaturated fats in your diet. (such as canola oil, avocado oil, or olive oil and in the fats found in peanuts)
Add soluble fiber to your diet. (found in oats, fruits, vegetables, and legumes)
Other dietary means to increasing HDL. Nuts and fish and other foods containing omega-3 fatty acids.

Next week I measure my waist. I hope it is less than 41 inches! Thanks for reading my blog. You will see less of me next week.

206.7 Watching my blood pressure

2008-01-19T11:27:00.000-07:00

I am down 2.3 lbs this week, for a total of 9.7 lbs.

This week I bought a blood pressure monitor (Omron HEM-790IT Auto BP Monitor w/Health Management Software) so that I could monitor my BP at home. My brother-in-law, a physician's assistant, advised me how and when to take my BP correctly. If I am doing it the right way, my BP has been an average of 130/85 each afternoon.

I am having a physical this coming week so that I can visit with my physician about my weight loss plan for the year. I also want to get some baseline cholesterol, BP, glucose, etc numbers. I am taking my new BP monitor into the doctor's office to see how close its readings are to my doctor's readings.

I did not exercise as much as last week, but I did a great job in terms of eating the right foods, drinking plenty of fluids, and getting enough sleep. I am glad I reached my weight loss goal, but I displeased with myself in terms of my workouts.

My goal for next week is to lose one pound, work out 4 days a week, continue to eat a healthy diet, and take a lunch break daily instead of sitting at my computer and eating my lunch. I want to eat in the lunchroom then walk for 30 minutes.

Thanks for reading my blog, and you will see less of me next week.

209 Know your target heart rate

2008-01-12T09:28:00.000-07:00

I am down 3.2 lbs this week, for a total loss so far of 7.4 lbs.

One of my goals last week was to determine my resting heart rate. It is 70 beats per minute. This week I also read more about my target heart rate during exercise.

Physical activity can add years to our life. To receive the benefits of physical activity, it's important not to tire too quickly during exercise. Our target heart rate let us measure our initial fitness level and monitor our progress in a fitness program. This approach requires measuring our pulse periodically as we exercise and staying within 50-85% of our maximum heart rate. This range is called our target heart rate.

To determine my maximum heart rate, I subtract my age from 220. (I am 55, so 220-55=165). This number, 165, represents how many times my heart should beat per minute at its maximum rate. Multiply that number by 0.6 and 0.85 to determine the range of heart rate to strive for during exercise. 165 x .6= 99. Next 165 x .85=140. So my target heart rate is 99-140.

I learned that we should sustain our 50-85% of target heart rate for 30-45 minutes at 3 x week to build aerobic fitness. I did that this week. It felt great to exercise hard enough to reach my target heart rate (which I kept between 120-133) for over a half an hour each day. There were a few times when I thought my heart would pop out of my chest. I wore a Polar heart monitor strap and wrist watch which helped me keep a pretty steady HR of 123-130 for about 35-40 min 4 days this week.

My goals for next week: lose at least one pound, exercise for an hour at least 4 days, keeping my heart rate in my target zone, continue to eat the right foods, and drink plenty of water.

Here are some online heart rate calculators that may be helpful to you:

Thanks for reading my blog. You will see less of me next week.

212.2 lbs- Abdominal fat and heart disease

2008-01-05T08:10:00.000-07:00

I am down 4.2 lbs this week. I walked 3 miles each day, began weight lifting, drank water instead of pop. Small changes lead to a good week.

I watched a TV show this week called You: On a Diet which discussed how abdominal fat is a good predictor of heart disease. While I got motivated to toss junk from the pantry and fridge, it made me curious about my body mass index and a healthy exercise plan. So in addition to my weight loss goal, I am now going to work on lowering my body mass index (BMI) and waist size.

The American Heart Assocation and the Center for Disease Control tell us that our BMI and waist size give us a better indication of health status than weight alone. Belly fat is linked to multiple medical problems such as diabetes and cardiovascular disease. Also our BMI is a good indicator of body health. Do you know your BMI? I didn't.

I measured my BMI at the You: On a Diet website. I entered my weight, height, age, and waist measurement (41 in) to get my BMI. Here is the bad news: My BMI is 30.8%, not good. I verified my BMI at the American Heart Assocation and the Center for Disease Control as well as about 20 other online BMI calculators until the scary truth hit home, I am fat! All calculations confirmed my BMI over 30%, which makes me not only obese, but at high risk for heart disease.So my goal to just lose weight has changed a bit. I now want to reduce my BMI to a healthy number (22) and my waist size to between 34-37.

This has been a good week. I learned that in addition to losing weight, I need to lose my waist. I hope you will find out your BMI and, if necessary, join me in lowering your BMI this year. Here are some good BMI calculators:

You: On a Diet
American Heart Assocation
Center for Disease Control

My goals for next week: lose 1 lb, walk 4 miles per day, lift weights 4 days, eat lean meats and green leafy vegetables for lunch and supper, and determine my resting heart rate.

Thanks for reading my blog and leaving your comments. You will see less of me next week.

216.4 The Journey Begins in Earnest

2007-12-30T10:36:00.000-07:00

This is way out of my comfort zone--creating a blog for my family and friends to see--about my weight loss. I will chronicle my weight loss journey through 2008. Today I weigh in at a whopping 216.4. I am embarrassed that I ever got this chubby, but there it is for the world to see. I am determined to lose weight, exercise more and feel better. Please check in from time to time to see where I am.

My plans are to exercise at a minimum of 3 x week, drink 8 glasses of water every day, eat a balanced diet, and take time for myself each day. I have created a spread sheet to use throughout the year. I plan to lose one pound a week throughout 2008.

I will blog at least once a week to enter my weight and comment on how the week went. I will also be linking to articles that inspire me (or scare me) to work hard. I would like your input. Please feel free to leave ideas, healthy living web sites (I will add them to my links) inspirational thoughts, jokes, or whatever in my comment section.

As they say at Weight Watchers, You will see less of me next week!