Only 300 Calories

WOW, in catching up on my reading this weekend, I read in several different places that walking the 10,000 steps is great for your health. I've talked about it several times on the blog.

I see the difference it's making, and how baggy the legs on my pants are getting, and how many times I can actually exceed the 10,000 steps. Especially since just a few short weeks ago, I thought that 10,000 steps was something that could not be easily accomplished.

But I'm surprised to realize that it only burns 300 calories, given the results, I would have expected more then those.

But when you stop and think about it, that with the reduced calories that I'm eating in my "Life Style Change" 300 is definately an increased percentage of the calories that I'm now taking in.

Well it's Thusday . . .

I'm doing the Happy Dance! Yep weighed this morning and I broke a NEW barrier. The scale read 259 ! That's a total of 29 pounds.

Over and over I keep reading that you need a "good breakfast". Breakfast has always been one of my difficult times to eat. I've found that if I wait about an hour, I can eat breakfast.

During the start of my "Life Style" change in patterns I was excited about eating fruit for breakfast. It ws a major break through for me. Add that to the fact that I do need to get more "good fibre" in my diet, I started eating Oatmeal with Fruit for breakfast this past week.

I'm definately eating more, but was still able to drop 4 pounds from last week Thursday.

Maybe, just maybe all these people telling us that breakfast is the most important meal of the day, just maybe right.

weight: 259 4/30/09

I'm the second one from the left

Noticable Difference:

I feel the difference in my clothes, (thank goodness for stretch waist bands) however when others notice the difference it really helps you keep moving forward.

Thursday last week I attended a quarterly meeting, where most of the women have not seen me since the week before I committed to my "Life Style Change". So many of the women came up and commented. "Looks Like you're loosing weight", "You're looking so good", "Oh my Gosh, did you have that Lap Band Surgery". It's a good feeling, especially when I know that I've been able to do this without surgery and diet aids.

I'm only at 27 pounds, still a long way to go to reach my goal, but I'm getting there, one pound at a time. I know that the above was not the best picture to show my weight loss, but when you look at some of the earlier postings you can definately see the difference.

Extra Bonus . . .

When I went to weigh myself the other day, I noticed that my Hubby had been on the scale, as our scale has 2 settings, and when he's on the setting changes. So I gently asked him what his weight looked like.

He's lost 13 POUNDS! Then went on to tell me that he really has not done all the much, so he's at a loss as to why he was loosing, I mentioned to him, that he's cut back on the amount of milk that he drinks. Now, I know it's healthy for him, but when he drinks his milk it's usually with 6 cookies, 1/4 of a cake (those have been cut back).

He's not eating chips and chip dip every night, I just don't make the dip any more, so he's purchases some in a jar, but it's to spicy to each with 1/2 a bag of potato chips .

Then there is the fact that he's not eating the potatoes, pasta and fried foods that I used to cook.

Plus he's increased his exercise as he goes to exercise with me.

It's a wonderful bonus!

10,000 Steps

Many of you have heard about the 10,000 step programs, as I've mentioned before it's my goal to increase the number of steps that I take daily.

I've gotten close on numerous occassions, but seem to hang around that 4,900 to 7,500 mark. I try and move around a lot more during my work day, but most of the time it's just not enough. It definately sounds easy to accomplish, but I find that I really have to work at it.

Over the past few days I've been able to surprise myself, I've hit 9,221, (then the next was only 4712), then I hit 11921. I was so excited, but then the next day, I actually hit 17104! (No wonder I was tired when I got home). But I've noticed that for the most part I am staying closer to the 7,500 and up mark.

One of the great things that I've noticed, it's also helping to improve my blood pressure readings:

weight: 4/26/09 "261" for a total of 27 Pounds

What a weekend!

This past weekend my Niece got married, but with all the family in from out of town, last minute details eatting right was very hard, I think I did a pretty good job, but I guess tomorrow scale reading will tell the truth.

The wedding was on Sunday, thank goodness because we had over 8 inches of rain in an hour and a half on Saturday, what a mess. Saturday, before the rain was used for last minute errands.

One of mine was to find a pair of shoes to go with my outfit. We went by the Avenue as they always have a good selection of Wide Width shoes, and to my surprise they are planning to close that store, and were running a special 35% off sale to move stock.

I was searching for my usual size, and they were ALL TOO BIG! Turns out I came down an entire size in shoes, back to the size 7 that I've been for most of my adult life . . . what a pleasant surprise.

But being the person that I am, I just had to pick up a couple pair of slacks, in a size smaller then what I've been wearing, and a new bathing suit also in two sizes smaller then what I've been wearing, not to mention some new undies.

I didn't want to purchase too much, because I still plan on loosing more, but who can refuse a 35% off Sale!

25 Pounds!

The past few weeks have been tough for me, my weight loss had stalled and was bouncing up and down two pounds. I was a little nervous about getting on the scale this week. Easter Sunday was tough, as my Sister cooked all the family favorites, and of course none of which were on my "good" list.

But I said "Oh it's only one day" then she brought left overs into the office for lunch the next day.

Then the family starting arriving from PA for my nieces wedding which is this weekend. So I must be socialable with my sisters, nieces and nephews. I'm finding things to eat but it's difficult.

I was pretty sure that I would see the scale moving, but not in the direction that I had wanted it to go. But I've been trying to drink more water and I believe that is helping.

Now to get through the rest of the week and the Wedding this weekend!

weight: 263

Glitter Graphics

High Marks . . .

Well I had my Doctor's visit yesterday. Went in and my bloor pressure was a little high, but of course it would be. It was Monday Morning, and everyone was running late getting to work, which meant I was late in getting out of the office.

I expressed my opinion that I didn't need to go onto a stronger blood pressure medicine. I was promptly asked "who is the doctor here"? But I had taken the time to print out my "Blood Pressure Log" and he reviewed it. Ask who I hired to put it together and I explained that I was monitoring my own blood pressure and the form he was looking at was from "google docs" and he admitted he was impressed.

Agreed that we did not need to look at something stronger right now, as look as I let him know immediately if I see higher numbers and more in the "red".

He was even pleased with the weight loss progress, but stressed more exercise.

Now I just have to wait out the blood work on the cholesterol and such and will have that back in a few days, hopefully we've seen an improvement in those numbers also.

Battle of the Week . . .

Or should I say for the past two and a half weeks. . . my weight has been bouncing like a yo-yo 2 pounds up and down. I know a big part of my problem is that I have not been drinking enough water.

Having never been a big water drinker, I'm really having to force myself to drink more water. Even purchased a "bubba keg" to help me in drinking more water. It helps in keeping it cold like I prefer. But still a chore.

I purchased some flavored water thinking that would help, but it tasted overly sweet to me. When I mentioned this to my hubby he reminded me about something that I did years ago, and what they do at one of the Thai Restraunts that we frequent. That's adding fruit to the water and chilling.

One receipe that I used to make all the time, was to slice cucumbers and lemons and put them in a picture of water and refill as needed. Switching out the cucumbers and lemons every few days.

This weekend I tried chilling water with lemons, lime and orange slices in it, that helped some.

It's a battle, one that I am determined to win. But I'm on a mission to determine how other people over come the battle of "Not Drinking Enough Water".

Another Great Receipe

Indulge With a Low-Fat Scone!

another great Receipe from www.densieaustin.com

The recipe for these Sausage and Cheese Scones makes 10, but they're so rich-tasting that just one will fill you up. When possible, I use low-fat ingredients to keep this recipe as sensible a choice as possible. What about leftovers? Happily, they freeze really well. You can take one out, reheat it, and have a perfectly delicious (and portable!) breakfast.

Sausage and Cheese Scones

Ingredients:
1 1/2 cups whole-grain pastry flour 1/2 cup unbleached all-purpose flour 2 teaspoons baking powder 3/4 teaspoon salt 1/2 teaspoon baking soda 1/2 teaspoon dry mustard 1/2 teaspoon freshly ground black pepper 3 tablespoons cold unsalted butter, cut into bits 4 turkey breakfast sausage links, crumbled and browned 3/4 cup shredded reduced-fat sharp Cheddar cheese 3/4 cup reduced-fat buttermilk 1 large egg white, lightly beaten with 1 teaspoon water

Preparation:
Preheat the oven to 400°F. Coat a baking sheet with cooking spray.

In a medium bowl, whisk together the pastry flour, all-purpose flour, baking powder, salt, baking soda, mustard, and pepper. Add the butter and blend with a pastry cutter or two knives until the dough is crumbly. Add the sausage and cheese; toss to combine. Add the buttermilk and stir until the dough comes together.

Turn out the dough onto a lightly floured surface. Gently knead for about 30 seconds. Pat the dough into a circle, approximately 8 inches across and 1 inch thick.

Transfer the dough to the prepared baking sheet and brush with the egg white mixture. Cut into 10 equal wedges. Pull the wedges apart to separate slightly. Bake for 25 to 30 minutes, or until the scones are lightly browned. Cool slightly and serve, or cool completely, wrap individually in air-tight covering, and freeze for future use.

Makes 10 scones

Per scone: 156 calories, 16 g carbohydrates, 7 g protein, 7 g total fat, 22 mg cholesterol, 2 g dietary fiber, 388 mg sodium

All are NOT Created Equal . . .

My husband and I have been trying to work out on the weekends, whenever possible (work and our shooting competitions can sometimes get in the way), and we've learned that we need to be flexible in working our workouts into the weekends schedule.

Normally we go to the "Bally's" south of where we live. I enjoy that one because the people are friendly and helpful. Not to mention that there are other people there who are more like me, needing to work out and loose weight. Some of the other members are very helpful.

Then once in awhile we have to change our plans and go to one a little north of us. Where we first joined several years ago, but I didn't like going because people would look at you like you didn't belong because you were over weight. Luckily that seems to have changed.

I've gotten so use to the club that we go to, that I was very surprised by the differene in the Clubs. . .it's amazing how the changes jump out at me for example. . .

The track that I walk around in smaller at the North Club

The pools that I walk and jog in is shorter

There are tons more stairs to climb 6 floors instead of the 2 I'm used to

Different weight equipment then what I'm used to

It's a little disconcerting, and throws my exercise routine off. But I did notice that my body is definately telling me that I have worked different muscles, which is good for me.

Who knows, maybe we should look at trying the workouts at some of the other "clubs" around town, we do have several.

A Little Nervous . . .

I've been making some decent progress, one that I'm happy with. Thursday being my weigh day, and given the fact that I was up 1/2 a pound this week, I was a little nervous. Things have been stressful the past few days at work, and I definitely have not been exercising as much as I planned to this week.

Actually Sunday was the only day. . . . but I've been working hard to get my steps in this week, but only once reached my 10,000 goal.

Broke down Sunday when we went out to eat and had a little of my favorite potato dish off the buffet, and stuck mainly to the chicken and veggies. . . no rice . . that was tough as they have the best rice.

Had cake on Saturday at a Baby Shower, the only sweets that I've had since starting my life style change. I had promised myself only a bite or two . . ate the WHOLE thing, but did leave the frosting. But I started spring cleaning also and that helped keep me active, actually reached over 11,000 steps that day!

Ooops almost forgot to mention the BBQ Chicken Pizza that hubby brought home to eat. Ummm looking back in my journal, the last time I lost 4 pounds in one week hubby brought one of these home . . .

Well I braved getting on the scale . . . . I was down 4 more pounds! This brings me down a total of 24 pounds since January 1.

Sometimes I get the feeling that I can still eat normally, within reason, leaving just a few foods out of my diet I can still loose weight. Of course the biggie for me is that I'm not snacking all the time.

Weight: 264.8

Glitter Graphics

Tracking Blood Pressure . . .

Google Documents

has a great tracking chart with graphs

I've been doing good at tracking my blood pressure this month, since the visit to the doctors, and we seem to be getting it under control, however I've noticed that it can be all over the place but wanted to have it one one piece of paper so that if was was really high again during my doctor visit, that I could hand him a piece of paper and says this is what's been happening.

I have a "g-mail" account and checked out the online Document files, and sure enough they have one for blood pressure tracking complete with charts, graphs and color coding red, yellow for boarder line and one for normal. Along with a column for notes.

It's a great little chart and now I have something that I can give to the doctor when I go.

March . . . .

March started off with a visit to the Doctor. Only because my Sister and Mother were asking me what my blood pressure and sugar levels were.

I have to say one of my least favorite things to do is visit the doctor. Usually there is some comment about weight, reminding me that I need to loose weight and exercise. But I felt good about this visit, because I had been loosing weight.

However that balloon popped as soon as the doctor walked in. Seems I didn't take into consideration that it had been more then a year since my last visit, and my weight loss was just a pound or two below were I was last time I was in. So no "GOOD GOING GIRL" for me.

As a matter of fact EKG's and blood work were ordered as blood pressure was a little high at 170/95. Luckily my EKG came back good.

So meds were started for blood pressure and cholesterol, as if my blood pressure is that hi so must my cholesterol. I go back in 30 days to double check the status of both and see where we go from there.

While momentarily discouraged, it actually helped to instill my belief that NOW is the time for my Life Sytle Change!

March 12 268.4

Glitter Graphics

Aches and Pains . . . .

Those Aches and Pains that you experience after exercising are the result of little tears in the muscles that need time to heal.

Exercise is an important part of a successful transition to a New Life Style. At least for me it's been important, however it's the morning after the day after that hit's me hard with aches and pains.

I read a lot in an attempt to keep informed, and one of the questions in my mind was does everyone hurt like this, am I doing something wrong, or am I just this out of shape. More then one resourse shared the above bit of information and it does make sense.

Numerous resources agree that . . .

you work out one day and rest the next.

If you do not, focus on working different muscle groups.

Yet Another Challenge

February brought with it another exciting challenge. Vacation with my Mom.

Don't get me wrong, I was very excited to be going on a vacation "alone" with Mom. Having 4 sisters growing up, someone was always around. As I got older I was working in the family business, and then as the business owner I was the one to stay behind to take care of things.

So I've missed trips with my Mom and Sisters, I've missed a few out of town family weddings and so forth. But when I looked back at things, I've never had a trip alone with my Mom. Excited Oh yes! Wondering how I was going to deal with maintaining the start of my "Life Style" was the challenge. Especially in Las Vegas!

Mom was wonderful. She supported me in attempting to eat healthy while on vacation, even helped me find things on the menu that fit what I had laid out in my plan.

Did I stray? YES. . . . But I did much better then I thought I would.

Let me point out that while most people focus a lot on salads, I have to be very careful on the amount of and type of salads that I eat because of a food allergy.

Had a great time with Mom, found out that she's not like other 70+ year olds . . . that woman was hard to keep up with. It renewed my belief that if I wanted to "Grow up to be like Mom" I needed to get this weight off, and keep it off.

See my weight gain battle definately comes from my Father's side of the family.

Weight Feb 9 -- 278

Glitter Graphics

Little Shrimp, Big Flavor . . .

I receive emails from Denise Austin with some great tips. . . the following is a "QUICK and EASY" receipe that I've tried and it's wonderful. www.deniseaustin.com You might want to check out the available newsletter subscriptions for GREAT information and receipes

This dish is fun to eat and easy to make. I bet you already have most of the ingredients in your pantry! You can buy the shrimp already peeled and deveined, or you can buy them fresh at the fishmonger and set one of your kids up to do the dirty work. If you're using frozen shrimp, which is perfectly okay, thaw them in a bowl of cool water, drain them, and pat them dry. Using a premade coleslaw mix is another time-saver. And if you're really feeling pressed for time, you can use bottled cocktail sauce instead of making it fresh.


Shrimp Shack Special

Ingredients
For the shrimp:
1 pound peeled and deveined medium shrimp, thawed if frozen
2 tablespoons fresh lemon juice
1 teaspoon hot-pepper sauce
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt (optional)

For the slaw:
2 tablespoons reduced–fat mayonnaise
2 tablespoons reduced-fat sour cream
1 tablespoon cider vinegar
1 teaspoon chili powder
1/4 to 1/2 teaspoon hot-pepper sauce
1/8 teaspoon salt
3 cups prepared coleslaw mix
1 can (15 ounces) pinto beans, drained and rinsed

For the shrimp sauce:
1/4 cup ketchup
1–2 tablespoons prepared white horseradish
1 tablespoon fresh lemon juice

Preparation
To make the shrimp: Coat a rimmed baking sheet with cooking spray. Place the shrimp in a mound on the pan and mix with the lemon juice, pepper sauce, oil, and salt (if using). Spread out on the pan. Let stand for 10 minutes while you prepare the slaw and the sauce.

To make the slaw: In a salad bowl, mix the mayonnaise, sour cream, vinegar, chili powder, pepper sauce, and salt. Add the cole slaw mix and beans and toss to mix well.

To make the sauce: In a small bowl, mix the ketchup, horseradish, and lemon juice.
Preheat the broiler.

Broil the shrimp 3 to 4 inches from the heat until pink and just opaque in the thickest part, about 5 minutes.

Serve the shrimp with the sauce and the slaw.

Makes 4 servings
Per serving: 240 calories, 23 g carbohydrates, 25 g protein, 6 g total fat, 155 mg cholesterol, 5 g dietary fiber, 660 mg sodium

Next Big Step . . .


Ok, maybe not a big step for most, but it was for me. I purchased a Pedometer, one that was a beginner model, without all the confusing stuff. . . Sport Line had a great one with the extra clip to keep it in place and not falling off your ever loosening waste band.


There was this label on it saying "Perfect for the 10,000 Step Programs". Thought it would be cool to keep track of how much I was walking. I walk a lot in the office, but sit quite a bit when I get home. Thought it would be a piece of cake.


I was certain that the pedometer was lying. I was averaging 3,000 to 4,000 steps a day. Way below what I was expecting.


Everything that I have been reading tells me that 10,000 Step Programs cover about 5 miles and you need to walk 5 miles a day to help you really begin to loose weight.


So I have started my "Life Style Change" by making sure that I get up more often during the day to walk down the hall, to check on things out in the shop and so forth. My numbers are getting up, but still way short of the expected 10,000 steps per day.

Footnote: I believe that I've now reached 10,000 Steps on 5 different days since I began monitoring this. Definately not as easy as I have thought it would be. . .

Back at home . . .

Ready to leave the "D" word out of my life and start focusing on "Life Style Change". Well it was not Thursday, but Tuesday, after of weekend of friends, laughing, touring and of course, eating.

Thought that even though I made a promise to hubby that I really ought to weigh myself so that I have a starting point for my "Life Style Change" adventure. Well, sure enough I had gained weight and was now up another 1 1/2 pounds.

So Pat and I started our Challenge on the Morning of the 27th of January. Our game plan was MEAT ONLY the entire first week. Three meals a day and any snacks would be meat.

First I had not been grocery shopping and the only meat I had in the fridge was Salami. NOT a good choice, but at least it was meat. Raided mom's fridge and ate some left over pork roast for lunch and went out to eat with hubby on the way to the grocery store, and had some fish.

The rest of the week went much easier eating meat. By Thursday AM, I not only lost the 1 1/2 pounds that I put back on but lost 2 additional pounds.

Usually when I have used the "D" word before, I would fall off my "D" after days of craving a "fried balogna sandwich". By Friday I was having cravings, however they were for Cucumbers and tomatoes! Definately a first step in my "Life Style Change"

Weight 283

Top Ten Weekend Finally Here!

WOW, I was excited to see the "Ladies" again. In 2003 we each received a National award from American Business Women's Assocation, we're scattered from across the country and we get together for a weekend trip in January. We've been from Coast to Coast.

This year we were going to Calloway Gardens in Georga and had a villa rented. Only 6 of us were able to make it this year (it varies year to year). But had to run to the office, so no breakfast, did what I needed to do before heading to the airport at 11 am. Grabbed a burger at the airport, was proud of myself because I didn't get the fries.

Got on the plane, ate the munchies and craneberry juice. The word "Diet" did not seem to be on my mind . . . just seeing the rest of these wonderful ladies and having a relaxing weekend catching up on things.

Several of us met at the airport and drove to the Villa. . . what a wonderful time. . . catching up, laughing and just plain relaxing. No one commented on my weight gain so once again "diet" for the weekend did not crop into my mind.

We get to the Villa where two of the ladies arrived early and laid in the food and beverages for the weekend. I had a real shocker . . . .Darlene, one of the ladies was a NEW Woman . . . come to find out during our late night catch up talks that she had lost over 50 pounds since May.

That hit a button . . but not only for me but for one of the other ladies, while not my size, definately felt that she had some weight to loose too.

While our conversations were filled with wonderful things, diet and exercise kept cropping in. Before the weekend was over two of us had made a contest about who could loose 85 pounds first. So Pat and I were on and Darlene promised to be our moral support.

One of our ladies is always exercising, running marathons and so forth, asked a very HARD HITTING QUESTION: WHY DO YOU WANT TO DO THIS. I was taken aback, as everyone always said to do it, but no one every really asked me WHY I WANT TO DO THIS. I then realized that the answer was always there, that I just didn't admit to myself that I needed to do this, that I needed to Change my Life Style, not just a 4 week diet. That I wanted to be around for January's to come to enjoy these wonderful weekends.

This was the start of my change in thinking. I don't want a Diet, I want and need a Life Style Change.

Before leaving pictures were taken so that Pat and I had Before Lifestyle Change pictures