Day 4

Yesterday was really tough but I did really well, all things considered. I brought my kids to an indoor playground and I was so tempted to get a pretzel or pizza etc. My strategy was to eat before going there, which actually worked. I wasn’t hungry. I also had an apple in my jacket pocket just in case. I noticed a couple of things as I walked around the playground: 1) that I was sore from exercising while still pretty out of shape and that I should have taken some painkillers, and 2) that I felt like I had a ton more energy than usual and that I could feel the changes from my fingers to my toes literally as a result of the exercise. I think my increase in energy is probably most directly related to the elimination of junk food from my diet. I know that when I eat junk food it makes me cranky, tired, and not so much fun - how about you?

Breakfast: Oatmeal with flaxseed and syrup and cinnamon, low sodium V-8, water, coffee

Snack: 100 calorie teryaki turkey jerky (they sell these at Wal-mart)
Lunch: lite eggs benedict - whole wheat toast (no butter), 2 poached eggs, lite hollandaise sauce, broccoli, tomatoes , water, coffee

Dinner: grilled chicken, shredded carrots, sprouts, lettuce, honey mustard and tomatoe in a whole wheat sandwich with a garden salad and low calorie dressing, water

Tea

Exercise: 20 minutes of cardio

Weight: Down 2.7 pounds total (which means I gained .3 pounds since the day before, but I am not going to fret over decimals as long as week to week the trend is downward), 47.3 more pounds to go

What I could have done better: I should not have had two servings of bread even thought it was wholegrain. I really didnt think about it. On the plus side, I had a reasonable amount of vegetables and no fruit today.

I should note that my Daily Details include the entire food that I ate from the day before and my weight taken at the same time every day - right before my morning shower - on a digital scale. While it can be a bit freaky and aggravating to watch your weight move up (instead of down) some days, I like to weigh daily to keep my focus. Even though I know going up 0.3 is not a huge deal, it will certainly incent me to watch it a bit more going forward…

I live a very hectic lifestyle. I have two kids, a dog, a fish, and a husband. I travel often for work. I have been really struggling to get to the gym to make the cardio commitments that I know are needed for weightloss (or even just weight maintenance for that matter). I wanted to find a cardio machine that burned a high amount of calories in a short period of time and provided a full body workout. Here is what I decided upon:

1) A Jumprope: Seriously! Don’t Laugh. Jumping rope is incredibly easy for you and everyone can afford it. The only problem I have is that I live in New England (which is cold) and I have low ceilings in my home. Plus, whenever I try to jumprope my kids want a turn immediately (this problem was solved by buying two more jumpropes).

2) Indoor Rowing: I have an “apple” shaped body, also referred to jokingly by myself as a “footballer” or “barrel” shape. For this reason, I wanted a machine that would work not just legs but also core. I wanted something that would not cause repetitive injuries. I wanted something that burned a high number of calories relative to other machines. I also wanted the convenience of a home machine for less than $1,000. I bought a Concept II ergometer, and after using it for a week or so now I feel great. (Actually my husband took the initiative to buy it - can you say “hint!” - but seriously, thanks honey.)

Day 3 - Pretty darn good.

Breakfast: Oatmeal with maple syrup, cinnamon, 1 TBSP ground flaxseed, coffee

Snack: Apple, water

Lunch: Egg salad sandwich on whole wheat bread, sugar-free red bull , water

Snack: Turkey Jerky

Dinner: Lean Cuisin Rice and Beans Dinner, water

Snack: Diet Coke

Cardio: 5 minutes (I was interupted)

I went to a get-together at my girlfriends last night and I don’t know how I did it - but I avoided the snack table and had just a diet coke to drink. I know I can do this.

3 Pounds Lost, 47 to Go!

Day 2: Yesterday was tough, I stayed home with my kids for school vacation week. I really really want to reach my goal this time so I was very very good.

Breakfast: oatmeal with 1 TBSP ground flaxseed, cinnamon, 1 tsp maple syrup, coffee

Snack: 100 calorie teryaki turkey jerky, diet coke

Lunch: 6 oz grilled chicken marinated in sesame oil and ginger, tomatoes, pineapple chunks, strawberries, blueberries, water

Snack: strawberries and pineapple, Wu-long tea. water
Dinner: 4 oz. grilled chicken marinated in sesame oil and ginger (leftovers from lunch), salad with romaine hearts, sliced almonds, tomatoes, balsamic vinegar dressing, Wu-long tea, water

Cardio: Rowing 20 minutes in the morning

Down 1.6 pounds, only 48.4 more pounds to go.

I am obsessed with reading articles about the latest weight loss secrets . Somewhere, I read about Wu-Long “slimming” tea. I already knew about the benefits of green tea, but the fact that this tea is allegedly backed by Oprah gave it some credibility (well about as much credibility as diet products can get…). I did some research and learned that Wu-Long tea is not quite so rare as the Wu-Long tea web-sites would have you believe. Wu-Long tea is actually Oolong tea. I also learned that Oolong tea is the tea that is commonly used in Chinese restaurants. I received my Wu-Long tea in the mail and it tastes really good. I was very surprised at how good it is. I usually make myself drink green tea just because it is good for me, but I really liked this tea. It came with a tea strainer since it is actually tea leaves (versus tea bags). I plan to try some Oolong (which is less expensive) tea also and will let you know how they compare in taste.

I did okay yesterday. What was amazing was that I actually did find myself not eating because I knew I was going to post what I ate. What was disappointing was that I still had a Starburst attack, so I need to take preventive actions in the future…

Breakfast:

Coffee, Oatmeal with cinnamon, splenda and 2 TBSP flaxseed, 100 calorie turkey jerky, can of low sodium V-8

Lunch:

Salad with tomatoes, spinach, sprouts, green peppers, kidney beans, chickpeas, half of a low calorie oil and vinegar dressing packet, water (spared calories at lunch because I knew I would be having a piece of cake later)

Snack:

Diet coke

Attacked my coworkers Starbursts (sorry!) 6 Starbursts - should have had a healthy snack at my desk for afternoon snack - note to self: bring in healthy snacks to the office.

Dinner:

Small piece of chicken, 6 cherry tomatoes, water, piece of birthday cake, small scoop of orange sherbet

Snack:

Diet Coke

Cardio: 20 minutes of rowing

I should have had healthier snacks in the office and I also should have had a lot more vegetables, particularly with dinner. I could have added a complex carbohydrate to dinner but of course I knew I couldn’t resist the birthday cake.

This morning I was down 1 pound. Only 49 more to go!

So, whenever you are trying to attain a goal, you need a plan, right. I know what is good and bad for me, but it is important for me to write down my plan for eliminating what is bad and adding what is good for me. I know that I don’t intuitively eat a healthy, balanced diet, which is why I need a plan. So here’s my plan:

Cut the crap:

• Cut out all things fried (I never said this was going to be easy!)

• Cut out everything shrink-wrapped/packaged except for minibags of nuts or boxes of raisins, lean cuisine or similar frozen meals (1 per day max), pre-portioned bags of turkey jerky, wholegrain or whole wheat bread or crackers (1 serving per day max)

• Cut out all desserts except fresh fruit, frozen bananas, or sugar-free jello

• Cut out all processed sugar and all white flour

• Cut coffee down to 3 cups per day with goal of zero

• Cut diet soda down to 3 cans a day with goal of zero

• Cut out butter/margarine and replace it with cooking spray

• Cut use of condiments/dips to maximum of 5 very small servings per day:

1 Tbsp ketchup, mustard or BBQ sauce
1 Tbsp low cal salad dressing
1 Tbsp peanut butter
1 Tbsp low fat Miracle Whip
1 Tbsp light soy sauce
1 Tbsp pure maple syrup
1 Tbsp balsamic vinegar
1 Tbsp non-fat sour cream
1 Tbsp guacamole
2 Tbsp salsa
2 Tbsp tabouille
2 Tbsp sugar-free jelly
1 Squirt Lite Whipped Cream

• Cut the guilt - if I slip up and have a piece of birthday cake - I am going to make a conscious decision to do that and to enjoy it - and then get right back on track - I believe that a cheat once in a while (1Xweek) can be a good thing so that my body doesn’t think I am completely starving it and that is okay.

Add the zap:

• Add daily journaling (yup, excerpts right here for your reading pleasure!)

• Add at least 30 minutes of cardio 5 times per week (start at 20 minutes if needed)

• Add weight training at least twice per week

• Add water as the drink of choice (along with tea - see below)

• Add as much herbal tea to my diet as I like, especially green and oolang tea

• Add as much fresh lemon, lime and grapefruit juice to my diet as I like

• Add as much fresh herbs and spices to my diet as I like

• Add as much green vegetables to my diet as I like

• Add Cinnamon, Italian Seasoning, Rosemary, Cayenne Pepper, Black Pepper, Garlic Powder, Onion Powder, Salt Free Seasoning, and onions and/or garlic to taste

• Add ½ cup of oatmeal to my day flavored w/cinnamon and 1 TBSP of ground flaxseed

• Add 1 TBSP of raw seeds or nuts to my daily diet as a snack or addition to a salad

• Add Splenda, Stevia, Cinnamon, or 1 tsp pure maple syrup in place of sugar

• Eat 3-5 balanced meals throughout my day, especially breakfast that include the following:

Good carbohydrates (some fresh fruit, plenty of vegetables, and 1-2 servings of complex carbohydrates like brown rice, blackbeans, wholegrain bread and sweet potatoes)

Three small servings (Think Weight Watchers or Lean Cuisin meat serving size) of low-fat proteins (like cooked egg whites, low-fat cheese, tuna, turkey or chicken breast, or edamame)

Small amounts (Think 2-3 TBSP) of “good” fats (like olive oil, ground flaxseeds, or nuts)

• Add healthy snacks to my bag before leaving in the morning when I am going out or on a trip

my favorite on-the-run snacks are apples, oranges, bananas, strawberries, hard boiled eggs, teriyaki turkey jerky, pre-portioned bag of raw almonds, pre-portioned bag of seeds, or a mini box of raisins

Studies have shown that people who have written goals are significantly more successful at attaining those goals. I personally think it is critical not just to write down your goals but also your motivations and what you will lose if you don’t achieve those goals. I will share mine, and I hope that you will share your goals and motivations in the comments section or in your personal journal. As Nike says, “Just Do it”.

Personal Goal: To lose 50 pounds over the next six months by making many small changes in my lifestyle by cutting out the “crap” and adding more “zap”.

Motivations:

- prove to myself that I am important enough to make my personal mission a top priority

- improve my health and reduce my risks for heart disease, diabetes and other problems (my Mom has diabetes)

- increase my energy and be a great example for my kids

- be able to focus on living my life rather than obsessing over weight loss and the baggage that goes with it

- be able to wear whatever I want and do whatever I want and be whoever I want

- be a happier, healthier person and help others to do the same

What Happens If I Don’t Reach This Goal:

- continuing to put my health at risk by being overweight

- continuing to overeat and then be consumed by feelings of guilt

- continuing to eat junk food which leaves me tired and irritable

- continuing to feel limited by my “fatness” and lack of overall energy

- continuing to inflict the negativity that comes from all of the above on people I care a lot about

This year is going to be different. I can feel it. I am on a mission. I am going to stop making excuses and just cut the crap. I am going to make a focused effort to add more zap. I don’t know how I got to where I am today, but I know that I am destined to find myself and take my life back. I hope that you will join me on my mission, because although I am determined, I cannot do it alone. I am here to ask for your help - to share with me, support me, and join me on this mission. Even if you do not need to lose pounds, I am sure you have some things in your life that need to go. I am not on a mission for perfection, but rather a mission towards a simpler, better life by making many small but well considered changes.