First Month: Officially Over

The first month has been quite a journey.  First off, it started off really slow.  If you recall I took the first week of this off of work so that I could concentrate on becoming healthy.

The first two weeks I was trying to use someone else's plan.  This included a meal plan and workout routine. I only lost 1/2 pound those first two weeks.  That was enough for me to say, "Screw this! I am doing it my way!"  I buckled down these last two weeks and lost 8 1/2 pounds.  I really watched what I was eating and began walking every evening.


Today officially the end of my first 4 weeks (month), and today starts my 5th week.  I have updated my blog with new photos and measurements to reflect my changes since I started this journey.  The pics are embarrassing (I am heavy #1 and no makeup #2).  However, it will be nice once I hit my "transformation" to be able to look back at my before pics.

I weighed in at 195 this morning.  I am down 3 1/2 lbs from last week and a total of 9 pounds in a month.  I have 60 more lbs to go to hit my goal weight of 135.  I am dropping the weight but not the inches.  This concerns me because I consider true weight loss to be measured in inches lost.

I am going to workout this evening before going to bed.  Admittedly, I am so tired from this weekend that exercise feels like "work".  However, I know that eating less will not get me the results I am looking for.  I need the exercise to tone my body and mold it along the way.

I hope everyone else is doing good on their weight loss journey.  As always....Good Luck & Stay Healthy!!

My Work Out Music: Jams that Move Me (41-80)

41. MGMT: Electric Feel

42. Flo Rida: Good Feeling (Jaywalker Remix)

43. DMX: Where the Hood At

44. Fort Minor: Remember the Name

45. Roy Jones: Can't Be Touched

46. Eminem: Not Afraid

47. Busta Rhymes (w/ Linkin Park)

48. Flipsyde: Someday

49. N.E.R.D.: Rockstar

50. Steve Aoki & Laidback Luke (feat Lil' Jon): Turbulence

51. Major Lazer & The Partysquad: Original Don

52. Speakers: Bass

53. 3Oh!3 feat. Katy Perry: Starstrukk

54. Breathe Carolina: Blackout

55. Pitbull feat Chris Brown: International Love

56. Dan Balan: Freedom

57. David Guetta feat. Akon: Crank It Up

58. David Guetta fea. Kid Cudi

59. Eddie Amador & Kimberly Cole: U Make Me Wanna (Rock-It! Scientists Remix)


60. Sick Puppies: You're Going Down

61. Nickleback: Something In Your Mouth

62. Saving Abel: New Tattoo

63. Shinedown: Devour

64. Buckcherry: CrazyB*tch

65. Saliva: Ladies & Gentleman

66. Limp Bizkit: Nookie

67. Rob Zombie: Dragula (Living Dead Girl)

68. Blink 182: Feeling This

69. Taking Back Sunday: A Decade Under the Influence

70. Foster the People: Pumped Up Kicks

71. Bush: Machinehead

72. Linkin Park: Faint

73. Papa Roach: To Be Loved

74. Nickleback: Burn It to the Ground

75. Skillet: Monster

76. Awolnation: Sail

77. Default: Turn It On

78. Disturbed: Down with the Sickness

79. The Temper Trap: Fader

80. Halestorm: Freak Like Me

2-Week Total Body Turnaround

I am reading the book: 2 Week Total Body Turnaround.  It is from the editors of Prevention Magazine.  I have found the book to be well worth reading (I am still working on getting started on their two week plan).  If you would like to join me you can get started here.

There are some pretty cool tools if you want to do a FREE registration which includes a food journal among other things.

Let me know what YOU think.

Protein: My New Best Friend

Who has has had a best friend that they knew would stab them in the back if they weren't careful?  Well if you have I am so sorry.  However, the best friend I am going to refer to today is "Protein".

I have known Protein for years.  During my various battles with weight loss I have heard that if you eat a lot of it you can increase your weight loss.

Well, here is the "skinny" on my good 'ol friend:

Amino Acids are the building blocks of Protein.  Since our bodies cannot make essential amino acids, we must rely on the food we eat to supply this.  Then, our body goes through the process of breaking down the protein into non-essential amino acids.

Now, why do you need to know this?  Because when our body has to break down the protein it takes longer for our body to digest it thus making us feel fuller longer.  Also, the slower digestion process means that the protein is not going to spike our blood sugar.

Protein has the same number of calories per gram as carbohydrates.  1 gram = 4 calories
If you think of fat...which we all hate... there are 9 calories in 1 gram (more than 2x's that of protein!)  Also, think of saturated fats as artery cloggers.

You should try to get 8 grams of protein for every 20 pounds of fat (i.e. a 200 lb person should get 80 grams of protein) per day.  Otherwise, our body will start to break down its own tissue.

Some good sources of protein are: Tofu, Soybean products, Beans, Nuts, Eggs, Fish, Peanut Butter, Lean Meats, Fish, Poultry, and Dairy

Now, remember I told you that my new best friend is Protein?  And, I also mentioned that some best friends become back stabbers if you don't keep an eye on them (yeah, I am sure you know one or two)?  Well, here is why I have to keep an eye on my ol' friend, Protein.

If you consume too much protein then it could put a strain on certain organs in the body like the kidneys and liver.  Too much protein also promotes the loss of calcium in the bones via your urine which can cause osteoporosis.  In addition, any extra protein that is left over (because our body can't store it) is stored as fat if we can't use it as energy.

Sources: The book I am reading 2-Week Total Body Turnaround & Help With Cooking .Com

Waist to Hip Ratio: Why it matters...

So today I learned what waist to hip ratio is.  Let me share... Our health risks are not based solely on how much fat we have.  It is also based on where most of that fat is located.  People that have more weight around their waist is at at greater risk of heart disease and diabetes than those packing on the pounds around the hips.

Several studies have also shown that as we (women) age and get closer to menopause our fat suddenly starts to migrate upward to our midsections. So ladies, if you don't start working out those thunder thighs you may soon find all that fat popping a cork in that belly button of yours.

How to Calculate Waist Hip Ratio

Waist Hip Ratio is calculated by dividing the measurement of your waist by the measurement of your hips.

How to Get Your Waist and Hip Measurements

Use a measuring tape to take your waist and hip measurement. If you do not have a measuring tape available, use a long piece of string instead and then measure the length of the string against a flat ruler.

Stand in a relaxed position breathing normally when you take the measurement. Do not pull tightly on the measuring tape or string.

Waist: Your waist measurement should be taken at the smaller section of your natural waist, usually located just above the belly button.
Hips: Your hip measurement should be taken at the your hips on the widest part of your buttocks.

So let me tell you where I am.  My waist circumference is 37 inches.  My hip circumference is 43.5 inches.  This puts me at a waist to hip ratio of 0.85.  I am considered to be at Moderate Risk.

The calculation is as follows:  waist (37) / hips (43.5) = 85

Waist to hip ratio chart:
Male: 0.95 or below= low risk.   0.96 to 1.0= moderate risk.     1.0+= high risk
Female: 0.80 or below= low risk     0.81 to 0.85= moderate risk.    0.85+= high risk

Food: A Powerful Obsession

There is an emotional connection to food. If there wasn't then we would all be skinny. There is something about the way it tastes on our pallette, smells in our nostrils and appeals to our eyes. There is definitely a comfort in the way food connects to all of our senses.

Today, I saw an obese women whom I have seen in the past. However, today as I headed off to lunch I thought to myself, "Why do people let themselves get so big. Why don't they just stop cramming their plates full of food? If they would just STOP doing all the things that got them fat in the first place they may actually start losing weight."

This is where I stopped myself and said, "I AM 'they'." By definition, I too am obese. Just because I fill my plate up with small portion sizes and have to go back 5 or 6 times for more does not make me any different than the person who crams it on their plate the first time.

The one thing I have learned (which someone who's never been fat may never learn) is that there is an obsession with food that has to be dealt with if you truly want to loose weight and keep it off for good. 

Right now what is working for me is that I have found a new obsession. I can proudly say YOU, my readers, are my new obsession. As I have mentioned a million times before, I want to inspire YOU. I believe my goal on earth is to motivate and encourage others. If I am doing something just for my benefit I don't feel the same kind of satisfaction that I feel when i know I am helping someone else.

I am curious to know what will be your new obsession once you realize that food no longer has control over you. There is something very rewarding and powerful when you realize that food is meant to keep you alive  and not kill you.  Learning how to take control over food takes patience, knowledge, and WILL. Without those three things you may find that the cycle to lose weight will have no beginning and sadly, no end.

Digestive System

So I've noticed a change in the ummm...errrr...ummm... (potty time).  Ever since increasing my water in-take I noticed that I go tinkle quite a bit.  Now, some of you are going "Duh" right now.  But for someone like me who has the "gotta go..gotta go...gotta go right now" syndrome this can definitely get in the way of progress.

I have to make sure that I don't drink a lot before going on walks and if I drink a lot at dinner I am up at midnight running to the bathroom.

So today, as I went on my fifth-day-in-a-row walk, I realized that I need to make sure I keep the water on me.  I did my 1/2 hour walk and decided to be a "hero" and run all the way up the steps (now I counted 12 steps in one SMALL portion of this looooonnnnggg upward part of the hiking trail).  So there were a ton more .  Then, as if that wasn't enough I walked all the way down and RAN up them again.

Now I can't sit here and say that I was able to run up all of them, but I sure did try.  My calves were burning and my lungs were about to explode.

When I got to the top of the staircase landing the second time I had to sit down.  At this point I was dizzy and on the verge of throwing up.  I sat there trying to get my heart rate down but I could feel my heart just pounding against my chest.  I am not sure if I just over did it or if I was dehydrated.  I had only drank about 32 oz of water before setting out on this walk.  Either way, I decided even if I have to carry a role of toilet paper with me and make a venture into the woods, I had better load up on my fluids when doing this kind of thing.  Otherwise, someone may be rushing me to the hospital.

The other "bathroom" lesson that I learned this week was that eating healthy will really help keep the bowls moving.  I was staying so constipated before (I know...more than you need to know) but these walks have really helped keep me regular.

I guess the reason I am writing this is because we are all friends on here.  I read a really sad story about a girl who lost a ton of weight (without really doing anything). Come to find out she had a disease that caused her stomach muscles to stop working.  She was in her 20's and slowly dying.

Since I care about my own well-being and that of my readers, I thought I would share two good articles for keeping your digestive system "happy and healthy".  I hope this helps someone out there.

Food Sensitivities: 10 Best & Worst Foods for Your Tummy
http://www.lifescript.com/health/centers/digestive/tips/gut_check_10_best_and_worst_foods_for_your_tummy.aspx

UltraWellness Lesson 4: Gut & Digestive Health

by Dr Mark Hyman
http://drhyman.com/blog/2010/04/28/ultrawellness-lesson-4-gut-digestive-health/

Friends: What a wonderful world of support!

Losing weight is hard enough, but doing it alone is almost unbearable.  

I am glad that I have my friends on the Calorie Count website.  It is nice to login and see that someone has left you a very encouraging message, or someone tells you that you have inspired them.

We all need someone who will encourage our growth.  What I have learned from the CC website is that your support does not have to come from your spouse, best friend of 20+ years, your Mom, your Dad....  The best support is either someone who is on the journey with you OR someone who has been in your shoes but found a way to win the battle.

Although I want to be an inspiration to someone else, I must first inspire myself.  No one will believe you if you don't even believe in yourself.


Today's journey was fun.  I dragged my son and his best friend along with me today.  They were on roller blades while I made the journey on foot.  It was nice watching them laugh and have fun.  It took my mind to a different place.  I was actually surprised at how fast my walk went today by having them around.

After dinner, I sat down and read some CC posts.  I am so proud of all of my friends and the progress they are making. I posted a few encouraging comments and then reflected on how good each of them made ME feel.

I thought about my walk and seeing my son with his best friend.  I reflected on the various journeys that everyone on CC is on.  Then, I had the realization of how big this world really is and all the many ways that God can bless our lives.

Thank you and good luck to everyone who is on this journey with me.  May you keep inspiring others.

All Things Water

So I have come to the realization that my body was in desperate need of H2O.  I struggled all last week with fits of hunger, but since increasing my water intake this week I find that it is extremely easy to tame that wild beast (aka stomach).

Looking back at my food journal I noticed that I was drinking maybe 32 oz of water a day. That is about 1/2 of what the recommendation is ( eight 8 oz glasses per day).  So, how was I able to hit my daily target plus some?  I started carrying a cup around with me that has a straw in it.  I have found that water is super easy to drink with a straw.  For some reason drinking out of a bottle is starting to give me gag reflexes.

Since I am on the water train this evening, I thought I would share some cool facts I that I found about the benefits of drinking water:

1. It balances out your body's fluids. If you are not taking in enough fluids then your body begins to run low. This causes Your brain to signal your kidneys to reserve more water.  While this means less trips to the restroom, it also means that your body is retaining fluids.

2. (This is one that I realized this week) It can help control your calories.  

3. It can Energize your muscles.  

4. It helps skin look good.

5. It helps your kidneys.

6. It helps maintain normal bowl function.

Source: 

WebMD

Also, one important thing you should know:

If you drink water from a plastic bottle, never leave it sitting in the sun and don't use them to heat water in.  Plastic bottles Contain chemicals that can leech into our bodies. This may create greater cancer risks. Bottles that get heated by the sun or get warmed up otherwise may leak more of these chemicals. If at all possible, try to drink you water from a glass container or pitcher.