Results

I met my initial goal - slow loss but keeping it off and decided to repeat the process one more time. Had a couple set backs, a car accident that hurt my back - but I kept getting back on track. Also changed jobs. My habits have improved. I like this.

Update

I have been journaling offline since I don't actually feel connected to people by using this blog. I highly recommend the South Beach diet book and the 100 Days of Weight Loss book to anyone wanting to retrain themselves in eating, cooking, etc. for weight loss and good health. My habits have stabilized, eating healthy is the norm now. I'm losing weight, feeling better and clothes are getting loose or fitting better depending on size. I still have a little ways to go but have no doubt I will get there. 

Day 40

I came down with a miserable cold last Friday as I was going away for the weekend. I had some foods I wouldn't normally eat like cough drops that contained sugar, extra fruit and some starchy stuff I rarely eat.. Exercise was minimal as I focused on getting extra rest. I have managed to get over the worst of my cold within a week and I maintained my nine pound loss. I would have liked to have lost a pound or two this week but I am glad I did not gain. So this new week I will focus on sticking with a slightly modified phase one plan to get my loss moving forward. I don't want to get stuck in maintenance or creep into a gain by getting sloppy with food. Today I put on one of my favorite pairs of jeans and they fit! It's so good to have more clothing options! I needed that little boost to keep motivated in spite of the scale slow down.

Onward!

Losing track of the days!!

I am 9 pounds down for my first month of effort and it feels good. I am about a third of the way to my 100 day goal I think and it is going very well. I am off on a weekend trip but needed to check in. I will have more precise calculations later. Work continues to be very busy and weather continues to prohibit outdoor activities and encourage curling up under a pile of comforters with cats and watching movies!! But my eating habits are on target most of the time and I get results. I just calculated and it is day 34!

Days 25, 26, 28 - savoring, saving, ignoring

My readings this week have been about being mindful about eating, savoring, and basically keeping food in the right perspective.  I pay attention to the food thought or impulse to eat. Most of the time nowdays it is when I am hungry and when it's been a few hours since my last meal. Other times it may be when I see a food, or when I'm feeling challenged mentally or drained from working. There are other triggers, like when I'm relaxing at home, watching a movie or reading. I used to snack often during these times. I notice now that I am getting out of the snack habit. I also am aware of what meals keep me feeling satisfied all evening and less inclined to think of snacking. I have a cup of hot tea or a seltzer with lime to sip - these are filling and satisfy my impulse. I continue to explore new foods and enjoy my meals by savoring the experience.

I also save things for later - in my mind. For example, if I think about a treat that isn't in the plan right now I tell myself I will have it some other time when it is appropriate to include in my diet. This saving things for special puts the urge out if my head. I don't necessarily mean cake or cookies, or other high sugar sweets, it could be a wine or a fruit, etc, that isn't in the plan that day or during this phase. I don't find myself missing desserts much. I like the saving for special strategy. It works! 

I have also become able to completely ignore food when it's sitting about the office or at an event. If it's not an option for me at the time I focus my attention elsewhere - it is as if the food does not exist. I am grateful for this freedom from that old obsession. I am more focused and productive without the roller coaster of carb/sugar highs and lows. And the guilt and inner conflicts.  Thank goodness for that!

The scale moved down today and revealed a new number. I am becoming intuitive now that I'm more tuned into my body and what leads to what. I can often tell if I am going to lose or bump up a little or stay static. Overall, I continue to lose steadily but a bit slowly. I don't mind so long as I'm adopting new habits and being aware and consistent - I believe this leads to permanent loss and maintenance for me. No huge struggles. Only occasional bouts that I generally overcome. 

This week I made a spaghetti squash dish using a can of diced tomatoes seasoned with basil and garlic and my sauté of squash, olive oil and garlic with some turkey breast. It was delicious and satisfying with a little grated mozzarella cheese. I felt no desire for an evening snack that night so that's a successful recipe. These cans of diced tomatoes are very handy so long as I keep an eye on the sodium - they come seasoned or plain and enable me to whip up a meal quickly when I get home. I use them for my skillet chili dishes. The chili is another meal that satisfies me for the entire evening. Having a mix if beans and lean meat is more satisfying to me than one or the other alone.

I'm getting to know myself better in the realm of nourishment and taste. Using my creativity adds to the enjoyment of this new way of living. Experimenting and enjoying the adventure!

I like this!

Days 23, 24 & 25 - Learning

Now that I'm in phase two it's time to learn how foods impact my appetite. I have been very conservative adding new foods. I have only had one bad day and it had to do with nuts and dark chocolate. I decided that I'm not ready for dark chocolate, or any sweet for that matter, and nuts just simply don't work for me by themselves. If they are in a salad they work, or a topping on my oats, they work but alone they trigger craving. Since walnuts and almonds have good nutrition I won't ban them altogether but only allow them in a salad or cereal that I eat out, that way I have no nut supply at home. Other than that no major problems. I have had brown rice but will classify it borderline. It's best in a mix with some veggies and a protien for a casserole. Alone is risky. I wish it weren't so, but it is, and I can deal with it. I need to be in reality and truthful with myself at all times.

Days 21and 22

I'm three weeks into this and I can tell a huge difference had taken place already! I'm so grateful for the changes. Clothes that were seam splitting tight are now comfortable and even a little loose. I'm feeling more fit, stronger, lighter, and much more energetic. I feel like socializing and going places. I trust myself. I can go out to eat in restaurants and pick items that suit my needs, and I am always prepared. I plan ahead. Junky, fake foods, sugary things no longer tempt me. I am happy. 

Days 18, 19, 20 - Staying True

In spite of a stressful and outrageously busy work week I continue to be true to myself and my new way of eating. Still enjoying freedom from headache and sinus issues. No migraine attacks, either. I also continue to explore new foods- spaghetti squash was a favorite this week. Also made a delicious "pesto" frittata, as I am calling it. I am seven pounds down, and enjoying this new deal very much!!!

Days 16 & 17 - Less is More

I have found that it does not take nearly as much food to keep me fueled and satisfied as what I used to eat. Must be the quality of the food rather than the quantity.

Day 15 Oats and Day 14 review

I am officially in Phase Two and it's time to begin adding grains and fruit- I plan to do this slowly. I didn't lose as much in Phase one as the book touts but so far I've lost 5 pounds in 14 days - a good steady rate of loss. I officially weigh in on Mondays. 

I chose oats for my grain. I made an "oat cake" for breakfast - basically a crunchy pancake made with one egg and a half cup of thick whole oats. I used a little vanilla extract and cinnamon for flavor also topping half with a dollop of cottage cheese and letting  it warm in the pan. I was experimenting with how to eat this creation as it may become a staple for a while. I don't want to use artificial sweetners. I can use berries and other fruit, warmed spiced apples sound good, once they are back in my menu. 

Had a good swim yesterday and want to take a bike ride today but the wind is howling. So I may hike and swim instead.

Looks like I forgot to post yesterday. I was a little frustrated with my scale readings not budging after faithful adherence. I reviewed my foods and can only find a possible deviant  pattern with peanut butter so I threw it out. Unfortunately I bought dry roasted peanuts for my grandson who is spending the weekend and had an episode with them last night - no nuts. Period. Of any kind - They only make me want more nuts! Also keeping food in the house for others is tricky. Need to watch out for that, too. Today's a new day, and I have removed all nutty items!

Days 12 & 13 - Fuel

My daily readings have been about food as fuel.  For the past 13 days food has been primarily for fuel, but I have also enjoyed the flavor and the eating experience. I prepare food I can look forward to. There is a wide variety of vegetables to be eaten, so it has not been repetitious or boring. I do find that if I like a particular meal, I will have it a few days in a row. I like the simplicity. I fuel myself regularly during the day and when I start to feel like I am running low, I have a small meal or snack. It takes less to satisfy me now. This is working well.  Work has been so busy, that the days have run together. I worked late most days this week. But I exercised lightly each morning.  I have had energy in the evening! I don't come home feeling wiped out.  I feel like doing the dishes and laundry, and feel upbeat.  I like this. Very much!!

Day 11

Still no headaches. I started feeling one at work when I was stressed yesterday and my boss reminded me to eat my lunch. Today I was more relaxed from sleeping well last night and getting an early start. 

I have a frittata in the crock pot - sun dried tomatoes, spinach, hearts of Palm and black olives with fresh grated Parmesan cheese. Can't wait to see hoe it turns out. I continue to enjoy making meals from recipes and my own creations. I even think I'm spending a little less on groceries. I get most of my food at a family run produce store that's conveniently on my way home. 

I also find my portions are getting smaller and I'm less hungry. Who knew it was this easy! My reading today was about the purposes of eating food - to fuel my body and enjoy flavors. I am doing both, fuel being the priority. 

Day 10

If there was a day to go off the deep end it would be today. But I did not. It was stressful and frustrating at work. There was snow in the morning to clear before leaving and the drive in was a little tricky. I got there late. But I had my supplies and consumed my appropriate foods. I didn't think about eating or even crave or feel tempted to go on a chocolate hunt or vending machine caper.

I whipped up a sautéed of yellow squash, green pepper and chicken breast when I got home. I like a nice warm meal and a vegetable that isn't green!

I exercised in the a.m. What I thought about in the way home after the long day was a nice hot cup if tea! Things have changed!

My skirt was not as tight yesterday and my pants today are more comfortable. I hope this keeps up because I like it!

Day 9 - Down 4

It feels good to have results on the scale. It feels good to be consistently choosing the phase one food and getting exercise. I wish I could instantly lose the body fat and maintain it but It feels good to have some patience. 

What's great about trying new recipes is that I am changing my eating habits permanently - so variety is important to me. I am having fun with this. 

I'm going to have to wear a suit today that is very snug and tight.  I look forward to the day in the not so distant future when that suit will be comfortable again!

8th day

Today I am into my second week of phase one. I don't get hungry or crave foods because I'm eating such good stuff! Still no headaches!! This is nice. Today's new recipe is the crock pot frittata - it's cooking now for tomorrow morning. It has artichoke hearts, sun dried tomato and a little spinach. Can't wait to try it.

I've had a nice weekend. Today the weather was so nice that I took a hour and a half hike for my exercise. Met a friend and got to catch up a little while we walked. 

I bought some frozen veggies to make things easier in the upcoming week, and made sautéed tomatoes okra, summer squash and chicken for dinner. There is such a wide variety of veggies to enjoy. 

Gotta prep for the week ahead. I'm officially weighing tomorrow but the scale is going down, and I feel good!

7th Day!! Yay!

My daily reading was about positive self talk and "I can do this" thinking.  I definitely CAN do this. I am doing it, and the best part is I LIKE doing it.  I am not thinking about the past, when I didn't do it, or worrying about the future in case I don't do it, I am just hanging out in today and DOING it.
That's my synopsis.

Now back to the culinary adventure part -this morning I made a scrambled eggs with kale recipe that I saw on Crabby's blog.  It exceeded my expectations. During the cooking part, which was very easy, I was thinking it might be a bit bland. Not so at all!  I loved the sautéed kale and egg combo.  Instead of cheese, I cut up a slice of not so salty Canadian bacon, and sautéed it with the kale and eggs. Very yummy, very satisfying and thank goodness for the variety.  I used to stick with much the same foods every day when I was losing and maintaining, staying safe and easy and not looking for anything to jazz up my meals.  I wanted to do something different this time, and it is working out nicely.

Recipes I am going to try this weekend include a broccoli soup from the South Beach phase one recipes, and a crock pot frittata that I also saw on Crabby's blog in the comment section about the kale recipe. Thank you Crabby!  Don't want to over challenge myself with too much cooking, so I pick easy recipes for now, making sure I try something new on a frequent to regular basis.  I will also whip up another salad dressing from the South Beach phase one recipes. Salad dressing was a huge help this week.

I grew weary of cold things during the week. Salad is easy to tote to and from work, and throw together when I get home from a long day at the office, but warm food is comforting and satisfying. Too much cold food gets to me. For a quick warm meal the other night I microwaved some frozen Brussels sprouts and made a "casserole" with some low-fat cheese and ground turkey breast that I already had on hand. I may have seasoned it with a couple of more items but I can't recall now. It made for an easy, quick and filling meal. Also having the soup as my first course (ready made in the fridge) helps if I need to cook something. I have the soup first, and then prepare the meal, or have the soup while it is cooking.

Enough about food.  A bit about exercise. I fell short during the week. I was tired at night, and had longer hours than anticipated. I can and will have my long weekend workouts because I enjoy them so much. But I need to work on having some sort of a routine for during the week. I started getting up earlier this week, which is very good. I was pushing the limits of how late I can get to work, and had not worked much during the holidays so it was an adjustment. Getting up early will pave the way to morning exercise sessions.  I honestly think that exercise in the morning during the week will ensure that I get my daily exercise. Especially during cold, dark winter days.

More will be revealed!

Day 6 update - bagels are bullsh--!!

What is it with the corporate world obsession with bagels? This is just a quick rant. We had an all employee meeting and they rewarded us with a spread of food.  I saw it coming because the bagel boxes were in the exec break room when I went in to heat my little spinach quiche cup. I saw the spread from afar as I entered and exited the meeting. It included fruit - nice but not a part of my menu today -  and was completely absent of protien. It was nice for folks that can have bagels and such without consequence but personally I find them annoying and pointless. If I'm eating bagels, I'm in trouble. Today I'm not eating bagels so that must be a good sign. I don't even want a bagel. They irritate me. 

Day 6

Hard to believe that it's been 6 days. Still no headaches. I find that most interesting . I was exhausted yesterday and did not exercise in the evening. I dozed off after dinner and went to bed early. I am glad I did. I didn't need an evening snack. For me, not snacking in the evening is a monumental change! That's when much of my loading up on unnecessary carbs used to occur. If I can change that one habit it will make loss and maintenance much easier!

A follow up to the mindfulness from yesterday - observing food thoughts, acknowledging and letting them go - using a journal is great for this sometimes but I can't always whip one out and write, but at the end of the day I can jot a few things down about the day. I haven't had many thoughts and cravings but when I do I remind myself of a food I can have, or one I will be able to enjoy in phase two or three, in time. I'm going to get a special notebook for my end of day notes and any during the day thoughts. 

My appetite must be stabilizing with the regular nourishment - I had no idea this would be so easy! Maybe I am just ready.

My reading today was about protecting my program and identifying risky events. 

Tomorrow night is my poetry group. I usually bring wine or a snack. I'm going to bring some raw veggies and hummus and a beverage I can sip like water, seltzer, tea, there are many choices. I can have wine another time. In phase two. Being prepared and planning ahead is important for events with food. Luckily there are no "food pushers" at poetry group! 

A kitten has been climbing on me as I type. That's made this a bit challenging. It's time to get ready for work!  More will be revealed!!

Day Five - Whew!!

This is going to be quick. My morning was hijacked by an overnight snow. Not much but enough to require car sweeping and leaving much earlier. So my "quiche cups to go" as the recipe calls them, definately were. No morning exercises either except the snow sweeping but I can catch up on those later. Got out the door with my daily supplies.  Making sure I have a meal before this meeting starts. 

Last night in bed I had feelings if mild panic that I couldn't do this, too hard, too much work, etc, but I have learned to dismiss bedtime panic and worry - and just get on with the sleeping. I'm fine this morning in spite of frazzling snow traffic.

Helpful tips from morning reading- journal at night which right now I'm using the blog but will make a special notebook for jotting things down. Not everything is appropriate for a publicly accessible forum!! Also - observing which I call mindfulness - food thoughts or cues. And letting them go. I have been using mindfulness practices for a while now so I can use them now for this project. 

I bought a sampler of fruit teas and I'm looking forward to trying one or two today. 

Today I am also watching out for sodium. It sneaks in things!

Must get in work meeting zone! 

Day four follow up

I drafted a post earlier but I was interrupted and it disappeared. Today went well. This is a culinary adventure for me. Tonight I made a lemon dill dressing for my salmon salad. I usually don't use dressing so it's a nice change and keeps things interesting. I stayed in my boundaries today. I'm feeling a little grumpy - first full week at work, very busy. So sometimes the chopping and cutting and time it takes to prepare homemade healthy meals seems like a more than I can do but I'm always glad I did it when I get to enjoy tasty guilt free meals. 

Making sure  I get enough sleep tonight. Have a long meeting starting first thing in the morning. Ordering in lunch but to be safe I decided to bring my own. I looked at the menu and all I saw was high sodium and fat!

Day 4 - Sleep

I slept more last night than previous nights. It was hard to get out of bed and I was groggy. A good groggy because I knew I'd had deep sleep. Sleep is a priority with me. It is essential to my mental and physical well being. I'm grateful for my good night's sleep.

My daily reading was about boundaries. I'm setting boundaries with food. I like that concept rather than a diet, especially since I am adopting a way of eating that I plan to follow permanently. I'm doing it in phases. 

I haven't had a headache since beginning my phase 1. I was having them frequently. Could be weather or other factors but I like to think it has something to do with what I'm eating and NOT eating, plus my water intake. 

Soups and teas are a huge help. Soup adds a course to my lunch and dinner, enhancing the experience and enjoyment. Teas soothe and satisfy me in between meals or when I think of a fruit or a sweet. They are warm and aromatic. Relaxing! My caffeine intake is lower but I'm not excluding it entirely - love my morning coffee.

Scale scooched down a little more. I'm staying honest with a daily weigh, and will  officially record weight weekly. My skirt is very snug, my reminder that this is a process that isn't going to happen overnight. I used to stop once I started feeling comfortable but I know now that I will push on even when the skirt is no longer snug!

More will be revealed!

Day Three Follow up

Very satisfying day. I followed my plan and it worked out well. The soup was tasty and rather unique. I haven't been going to sleep as easily. Not lulling myself with evening carbs. I am enjoying a cup of tea and looking forward to a good night's rest. 

Day Three Energy

I have energy and a clear head this morning. I exercised at home before leaving for work to make sure I accomplished today's workout. I have my writers group tonight after work so I've planned accordingly. In addition to lunch and snacks, I packed a light dinner to enjoy before leaving the office for the group meeting.

It feels sad when I put on clothing that was once loose, and find it near button popping tight. However, I am very grateful that I refused to buy any bigger clothes to accommodate and deny the belly fat. It keeps me in reality and will serve as encouragement as garments loosen. And they will. 

My daily motivation reading was about "doing it anyway" as part of being truly committed. I did not feel like making that soup last night but I did it anyway. I liked the idea of reclining with a book last night instead of going to the gym but I did it anyway. I felt like stopping after a half hour and not pushing myself an additional 10 minutes, but I did it anyway.  

Doing it anyway pays off. It builds momentum and gets results. It builds confidence and new habits. I'm very happy today that I have that soup prepared so it will be easy to enjoy if I'm hungry tonight. I'm also very happy I pushed myself the extra ten in the pool!

The scale moved down today. That was nice, too. But even better is the rewarding feeling of being true to myself.

More will be revealed.

Day 2 follow up

Today I ate delicious meals and wasn't ever hungry. It's odd how easy this is. I did a 40 minute swim workout tonight after dinner. Then came home and made cauliflower soup to have with meals this week. I did have a moment when cutting up the cauliflower where I wondered if all the cutting and chopping and prepping could count as a workout.

I had planned on making the soup tomorrow and did not feeli like making it tonight at all. But I have evening plans and the cauliflower was getting spots so I just did it. I'm glad I did. The Gazpacho I made yesterday was marvelous. I love soup. I love being prepared.

I am very committed. It feels good. I feel like no matter what, I can do this, and I actually enjoy it. It's my preferred lifestyle. 

Good Morning Day 2!!

Today Is the beginning of regular work hours. With holidays and a big winter storm I've been on a more relaxed and less productive schedule. A regular schedule will help me stay in consistent eating patterns. I want steady blood sugar levels and efficient calorie burning, etc. 

Breakfast was satisfying. More than I usually eat in the morning. Having orange spice tea for my fruit fix. I feel constantly aware of my extra body fat these days. Especially since I refuse to buy larger clothes. I have constant tightness around the waist especially, but this will help me feel results as they occur. I refuse to get comfortable in this condition! It must be a fleeting phase that I look back upon as a cautionary tale, and a catalyst to better things. 

Menu is mapped out and meals packed. Had a short exercise session in the morning before leaving for work. Planning on a gym elliptical and swim tonight.

Will follow up later.

Day 1 Follow-up

It is the end of day one and I am relaxing after a delicious dinner. I have stayed with my menu all day, and for exercise I took an hour bike ride. I prepared a batch of Gazpacho to have as an appetizer to dinner or lunch during the week. I also made a Green Goddess salad dressing using a SB recipe and had that over my salad tonight. It was very tasty.  I am going to make use of soups as a first course to dinner, giving me a good helping of vegetables while making the meal more filling and satisfying. Tomorrow or Tuesday night I will prepare a Cauliflower Soup.  I enjoy trying new recipes.

I felt good all day today. Never felt hungry.  Had plenty of energy, but now I am tired.  I thought about fruit once, but I will be having fruit again in two weeks. I bought a box of apple cinnamon chamomile tea, and had a cup while I was making dinner.  It satisfied my taste for fruit.  I plan on having fruity herb teas around to deal with missing fruit. I have been eating lots of fruit. When I get back to having fruit in my menu, I will still enjoy it, but in smaller amounts. I also plan on using more spices.  Eating healthy and lean does not have to be boring!

I feel prepared for the week ahead.

More will be revealed.

Day 1 - I am excited!

This is an easy and fun challenge. After being sluggish and inconsistent for a year, I am ready to get back to the healthy happy way of living. Not that I have been unhappy - I've just grown unhappy with my body with the addition of some scary belly fat, and puffy thighs pushing the limits of my seams. Overall I had an amazing 2013, taking a New England vacation, a girls trip with my Mother and Daughter to Hot Springs, and a couple of retreats with just me to write and reflect, hike and rest. So it is not that I have not been taking care of myself, I've just gotten lax with diet and had stretches of little to no exercise due to foot surgery, for one, and just getting to complacent for another.

So I have decided to do a 100 day journey of using the easiest and most compatible program for me - the South Beach program, plus exercise regularly. I also have a goal that's compatible with my exercise program - biking trips leading up to an overnight bike trip.  The overnight will be my celebration after my 100 days are complete. I sure hope I stick with this because I love the idea of the trip and the rewarding feeling of accomplishment I will have as time passes and I grow more healthy and lean.

Today is day one midday, so the most I can report is that I am prepared, and I have had my meals so far as planned. I have shopped for the lean proteins and vegetables used in this plan. I have sketched my menus, read about the plan, and prepared some foods and snacks in advance of the upcoming work week. Being prepared is essential to my success. As for exercise, I have already been biking yesterday and last Saturday on the new bike. Plus I have been swimming and using the elliptical at the gym for the past three weeks to get my stamina up. I swam regularly from late August to November but when the cold set in I had stretch of doing nothing. Yoga is also a regular part of my routine because it keeps my back and core flexible and strong.

I took some before pics. I was not as horrified as I thought, but the main focus is the belly. Yikes! Belly fat is dangerous and an ominous sign. It must be reversed. I may share the before once I have some during or after photos that show progress. I will decide later.

Hope to have a happy report tomorrow. Today's workout is another bike ride since we have weather in the 50s and sunny to melt the snow and dry the streets and trails.

I refuse to let the fact that I have had numerous "day ones" in the past couple of years deter me.  I am moving on.

More will be revealed!!