Back on the saddle...

It has been a month since I got on the band wagon again but this time with the help of my physician. When we weighed in on 10/6/2011 I was 269lbs, can you believe it, I had gained almost everything I had lost but 4 pounds. I knew something had to be done.  I did not look my age and I was definitely not feeling the sexy in me, so I vowed to myself I will lose weight no matter what it took. A friend of mine was getting married on 10/10/11 so I gave myself till the day after the wedding to go gung ho for it…so since 10/11/11 I am proud to tell you that through blood sweat and tears, I am now 253 ponds and it is now 11/10/11..,,a month later..16 pounds….that is nothing to sneeze at especially when your weight had become a burden like mine had. So I have lost an average of 4 pounds a week….yaaay!  I started at a size 22 and am proud to say I can now fit into a sweet size 18…more to go but this is a wonderful feeling….actually seeing results.

Under the advice of my doctor I went to www.sparkpeople.com and joined.  It is a free site that keeps track of your calorie intake, fitness and weight etc. It is a godsend.  All you do is put in your current weight, and what you would like to be by when….(be realistic…don’t put currently 200 pounds and would like to be 12 pounds in a month….not going to happen). But the whole process begins with you. Another thing that I use is the book “Eat this, Not That” and “Cook This, Not That”. I got mine from www.amazon.com …but here is another site for them http://www.eatthisnotthatbook.com/uof/eatthisnotthatbook/2011/ …they just give you healthier alternatives for things that you buy…and you save yourself quite a few calories. I have 1200 calories a day and can go up to 1500 calories, depending on how much you weigh you will be advised on how many calories you have. Anyway, have fun and let me know how things are going for you.

Trouble at Work...???

Almost everyone has had to deal with someone who is petty and mean spirited, and quite recently I had a friend who has been dealing with antagonizing issues. Sometimes these mean people come and go in your life quickly, but other times they're a nuisance for a long time to come (like a gnat that’s stuck in a mosquito net and won’t go away). For instance, you may have a family member, romantic relationship or a co-worker who is petty and mean spirited. Right now, they`re a fixture in your life, and you may have to put up with them for a while.

How can you do that, and stay rational at the same time? I am dedicating this article to a friend of mine who needs to know how to maintain her sanity and keep on keeping on!  She knows who she isJ

Why do they do it?

You've probably asked yourself several times, why the other person feels the need to antagonize you. Why do they want to hurt you, or make you angry? The answer to these questions is varied. Most times, the other person is dealing with feelings of jealousy, remorse, anger, envy, distrust or spite. They may not understand why they do the things they do themselves.

The important thing to remember is that you can't control their actions. However, you can control yours. Both you and the antagonist are responsible for your actions, and nothing can change this basic fact. In order to deal with someone who is petty and mean spirited, you have to control your reaction in order to reap the most benefit.

Don't Get Sucked in to Their Game

Often, the antagonist wants you to blow up and get angry. If you do, you're essentially rewarding their efforts. They walk away thinking you're the mean one, and in a sense, you are. Anger is a useful tool. Anger lets us know when we're being mistreated, and stirs us to confront or defend ourselves against the onslaught, which can be useful. But when anger is given free reign, you become no better than the other person.

When dealing with someone who is petty or mean spirited, don't get sucked into their game. Basically, they're playing a power game, and every time you react in a negative manner, you're allowing them to win.

Play it Cool

The best way to deal with a petty, mean spirited personality is to play it cool. You can and should stand up for yourself, but at the same time, you should do it in a positive manner. Shouting and arguing does nothing to further your cause. Instead, they can point to your actions, and use them against you.

Instead, inform them, and walk away. If you feel your rage mounting to the point of no return, simply walk away from the situation. WALK AWAY!!!!

Let Them Fall Into Their Own Trap

When someone is baiting you, it's easy to lose your temper. It's basic human nature, really. But humans also have intellect, and you can use yours to your own advantage.

For instance, if a co-worker is baiting you at work, you can either react harshly, or show your fellow co-workers that you're a better person than that. You'll earn respect from your co-workers, and make the baiter both powerless and impotent. In effect, you can turn the tables on them. They're the ones that will look bad, and deep down, they'll know that they have treated you unfairly, whether they want to admit it to themselves or not.

Remove Them from Your Life

In some cases, you may have no choice but to remove a mean spirited person from your life altogether. It's sad, really, but some people aren't willing to work on their attitudes, and you have to learn to accept that. It's better to remove the person (not associate with them any longer) than it is to be put under constant emotional pressure.

Happiness is up to each and every one of us. We control our surroundings for the most part. Taking personal responsibility for your actions is the road to happiness.

Your Set-Point

So I have been struggling to get down to my high school weight....Wait high school????  Who am I kidding?  I was 140lbs in high school and size 6?  Mhhhh....where would all my lovely flab filled skin go if I lost all that weight?  Down to my knees that's where and I am sure that would not make for a beautiful sight! 


I found out that one can be more than my ideal weight of 148-162 lbs and still be healthy and happy. You can find a healthier BMI calculator that gives you your ideal weight based on average people your size instead of starving models.  Find it here:  http://www.halls.md/ideal-weight/body.htm
Anyway, if for example you lost just 10% of your body weight this is associated with a number of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar, and reducing your risk for heart disease. Not only that, but this kind of weight loss is easier to achieve and maintain, setting you up for success in the long run.


Did you know that your body is naturally set to remaim within a certain weight range?  This is called a "set-point".  This is the weight that your body comfortably maintains You can identify your current set-point by visiting: http://www.ehow.com/how_4612082_reset-body-weight-set-point.html. You can also get instructions on how to reset it there. 


"Overeating swamps the internal regulatory system, and, as a result, the set point increases -- which is much easier to do than it is to lower it," says  Thomas Wadden, PhD, director of the Center for Weight and Eating Disorders at University of Pennsylvania Medical School. The body adjusts to the higher weight and "resets" the set point to defend the new weight. It is difficult, but not impossible, to set your range lower. "With changes in healthy eating and exercise behavior, you can lower your set point," says Wadden.



A recent book, Break Through Your Set Point: How to Finally Lose the Weight You Want and Keep It Off, by George Blackburn, MD, suggests that maintaining a 10% loss for six months to a year helps your body adjust to the lower weight and thus reset the set point.  You can get this book on: http://www.amazon.com/BreakThroughYourSetPoint/dp/0061288675/ref=sr_1_1ie=UTF8&s=books&qid=1301202289&sr=8-1. Dr. Wadden explains that when you lose large amounts of weight at once, you set up an internal struggle and hormones to make you hungrier as your body tries to defend its comfortable range. Thus the hunger pangs, mood swings and low blood sugars when you first start a serious diet.



Experts recommend that you try losing 10% the old-fashioned way -- by slowly changing eating and exercise behaviors -- then maintain this new weight for a few months before trying to lose more.  Not only will your body get the signal to lower its "set point," but you'll give yourself a chance to get used to new food choices, smaller portions, and regular exercise. “When people lose 10% it may not be the pant size they want, but they start to realize how a little weight loss impacts their health in very positive ways.



Most people overestimate how much weight they can realistically lose, which leads to frustration. To find your happy weight, look back on your weight history as an adult and identify a weight you were able to maintain naturally and fairly easily.
And if you've gained more than a few pounds since your wedding day, forget trying to fit into that bridal gown. "As you gain weight, you experience an increase in fat cell size and number, which will probably prevent you from getting back to your married weight," says Wadden.


Instead of focusing on the numbers on the scale, set behavioral goals: "Eat breakfast every day, go for daily walks, eat more fruits and vegetables -- when you set behavior goals, they are easier to accomplish and they make you feel good."  Stick with these behaviors for 3-6 months and they will become part of your life.


Based on your current weight, eat about 10 calories per pound of nutritious food, get regular exercise, and assess your weight after a month or so.
"Your weight will settle out and typically you will lose 10%, then hit a plateau, which is a good time to maintain the weight loss," says Wadden.
As you get to a healthy weight, you can go up to 12 calories per pound.

Tips for Weight Loss Success

Here are some tips from Dr. Wadden for weight loss success:

1. Eat regular meals, 5-6 small meals a day (breakfast, morning snack, lunch, afternoon snack, dinner, then night snack 1 hour before sleep).  People who eat regular meals consume fewer calories than those who eat irregular meals.
2. Use a plate, sit down, and enjoy your meals.
3. Get at least 30 minutes of moderate activity each day.
4. How much and what you eat makes a big difference.  Enjoy normal portions of foods that are high in fiber (fruits, veggies, whole grains) and rich in lean or low fat protein is the secret to feeling full.
5. Think positive: Focus on the benefits of a healthier lifestyle rather than the scale.

Beans

Puerto Rican Red Beans

8 servings

Ingredients:

1 tablespoon extra-virgin olive oil

4 cloves garlic, crushed and peeled

2 hot chili peppers (Serrano, Anaheim), finely diced

1 small red onion, finely diced

1/2 cup packed finely chopped fresh cilantro, plus more for garnish

4 15-ounce cans red kidney beans, rinsed (see Dried Bean Variation)

1/2 cup tomato sauce

1/2 teaspoon dried oregano, crushed

1/4 teaspoon freshly ground pepper

1/8 teaspoon salt

1-3 cups water

Directions:

Heat oil in a large saucepan or Dutch oven over medium-high heat.

Add garlic, chili peppers, onion and cilantro and cook, stirring, until the onion is softened, 3 to 4 minutes.

Add beans, tomato sauce, oregano, pepper and salt; stir to combine.

Add 1 to 3 cups water. (Usually the beans are covered by at least 1 inch of water. The more “wet” you like your beans, the more water you should add.) Bring to a boil. Reduce heat and simmer, stirring occasionally, for 30 minutes.

Serve sprinkled with cilantro, if desired.

Dried Bean Variation: To use dried beans instead of canned beans, sort 1 pound red kidney beans, discarding any debris. overnight soak: Rinse beans and place in a large bowl. Cover with cold water and let soak for at least 8 hours or overnight; drain. quick soak: Rinse beans and place in a large pot. Cover with water and bring to a boil.  

You can serve with the Spanish rice below, I stole the recipe from someone who used to work at Chipotle…yum, eat the rice in moderation.

*** 221 calories; 3 g fat

Cilantro Lime Rice Recipe

4 servings

Ingredients:

1 Tbsp. olive oil

1 cup basmati rice

1 1/2 cups chicken broth

2 to 3 cloves garlic, minced

2 Tbsp. fresh lime juice

zest from one lime

1/2 cup cilantro, chopped

1 tsp. salt

Directions:

Add the oil to a sauce pan and heat on low. Add the garlic and rice to the oil and sauté for 2 minutes on medium heat stirring frequently.

Add the chicken broth, salt, lime juice and bring to a boil. Cover and cook on low for 15 minutes or according to rice package directions.

When the rice is done, add lime zest and chopped cilantro and stir to mix in. Serve immediately.

Carrot Muffins.....

I love our new Wii fit package....I just set it up and have this cute guy as a trainer only part I hate is when you are done with the particular exercise and he says...."Right on girl..."  so nerdy....I wish they had Hugh Jackman as a trainer....I would definitely be more motivated...:). 

So far I have lost 3 more pounds why can't I get under that 240 range?  I have lost about 2 dress sizes I am a snug 18...there is too much of me to loooove right now..so I will keep plugging on!

Anyway, I decided for all the GOOD foods I wrote about last time I will post a tried and true recipe:  Here you go.... if you eat these muffins in the morning around 8am lets say....they keep you going till about 10:30am where you can get your mid-morning snack, which in my case was a stick of string cheese (low fat).

These are awesome and guilt free.....love 'em....even my son (who is picky about about what he sticks in his mouth) thought they were "YUMMY MOM!"

Flax Seed Carrot Cake/ Muffins (makes 12)

Ingredients

• 3 egg whites
• 2/3 cup white sugar
• 1/4 cup nonfat milk
• 1/3 cup applesauce
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract (optional)
• 1 1/3 cups whole wheat flour
• 2/3 cup all-purpose flour
• 2 tablespoons ground flax seed
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1 teaspoon baking soda
• 1/3 cup chopped walnuts
• 1/4 cup raisins
• 1/2 (8 ounce) can crushed pineapple, drained
• 1 cup grated carrot

Directions

1.      Preheat oven to 350 degrees F. Lightly oil a 9x5 inch loaf pan or muffin pan with vegetable cooking spray.

2.      Whisk together the egg whites, sugar, milk, applesauce, vanilla, and almond extract in a small bowl; mix until well blended. In a large bowl, sift together the flour, whole wheat flour, flax seed, cinnamon, nutmeg, cloves, and baking soda. Mix the egg into the flour; stir until well blended. Fold in the walnuts, raisins, carrot, and drained pineapple. Pour batter into the prepared pan of choice.

3.      Bake in preheated oven until a toothpick inserted into the center comes out clean (but not necessarily dry), about 40 minutes (less if making muffins). Set aside to cool for 10 to 20 minutes before refrigerating overnight.

**Amount Per Serving  Calories: 178 | Total Fat: 3.5g

Food Shaped as Body Organs....YUMMYI never knew...

We all know that you are what you eat, but who knew that God actually created veggies and fruits to resemble our organs so that we would not have such a hard time to find the right foods to eat, let's see here... This has just floored me to know that God also speaks to our health through the design of the food he has placed on this earth for us to consume.

Carrots: If you slice a carrot it resembles the eye…look closely. The pupil, iris and radiating lines look just like the human eye. A single carrot will supply all your vitamin A needs for the whole day. It’s also a great food to nibble, being a much healthier pastime than grazing on potato chips. Research has also shown that this vegetable has a protective effect against ultraviolet light (in other words they will help you look younger, longer)….I’ll take that.

Kidney Beans are shaped just like our kidneys. That's a fact, hence the name! Did you know that kidney beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys. They are also a great source of fiber. Pound for pound, kidney beans are a better source of protein than any kind of meat. Red kidney beans are one of the healthiest sources of protein you can eat if you are looking for weight loss.

It's really kind of crazy how much a walnut half looks like a brain (a nutty, crunchy, delicious brain, a left and right hemisphere, upper cerebrums and lower cerebellums, even the wrinkles or folds on the nut are just like the neo-cortex. The human brain needs high-quality fats like omega-3s to function properly by keeping the brain fluid and flexible. Walnuts are loaded with omega-3s, which make them the ultimate "brain food."  Well there you go…

The tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopene and are indeed pure heart and blood food. The lycopene in tomato fights against cancer. The regular consumption of tomato has proved to decrease the levels of LDL cholesterol and triglycerides in the blood. These lipids are the key culprits in cardiovascular diseases and lead to deposition of fats in the blood vessels.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food. Grapes are also a great body builder and also provide a quick source of energy.

Avocadoes target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. Scientists have proved that a toxin in avocado kills the cancer cells. It also protects cholesterol related heart diseases and reduces the risk of cardiovascular diseases. Another nifty secret is that avocado is used to help people who have sexual problems.

God first separated the water from dry land, planted a garden, made animals and fish. All before making a human being. He made and provided what we'd need before we were created. These fruits and vegetables are best & more powerful when eaten raw. God knows what he is doing, and all we have to do is stop talking and listen to his small still voice that he gave us. He is everywhere, and in everything. We just need to look closer. We are such slow learners..... 

Me at the beginning of my journey...273 pounds solid....haha!!! This is back in May 2010.

This is me after an intense Zumba workout, a month later.....about 10 pounds lighter....don;t look at the "bye bye" hands....