Mistletoe and Holly... And Cookies and Pie... And Stuffing and Gravy...

I haven't posted in a while, but I'm happy to report that I've been exercising regularly (3-4 times a week), and am watching what I eat.  I've only lost 4 pounds so far, but a few people have noticed a difference.  I think it's mainly because I've just lost some of my puffiness, but hell, I'll take the compliments. 

Now that I've gotten into a groove and am on the right track, I'm afraid the holidays will derail my efforts.  If you've ever tasted my mom's Christmas cookies, you know how yummy - and fattening - they are!!  She makes them with lots of love and even more butter.  How can I resist a treat that is full of flavor, calories and love?  The answer is... I don't.  I don't deny myself anything.  If I want it, I have a small amount or just a taste.  We've all heard it a million times, but the key really is moderation.  I've found if I deny myself, I wind up eating lots of "good" food to try to fill that craving.  Or I go completely off and eat a bag of potato chips, just because I was craving some fat.  The fact is, the only thing that will satisfy my craving is to have the food I'm actually craving.  You can't fool me by telling me that if I'm craving cake to have a piece of fruit instead because it's also sweet.  Yeah, it's sweet, but I'm craving the combination of sweet and fat.  So unless that piece of fruit is sandwiched between layers of cake and topped with something creamy, it ain't gonna cut it!

I've found that when I just have a small piece, it satisfies my craving and I'm fine.  And - maybe this is just me - I actually lose weight more quickly when I eat like this.  Some people can't give into their cravings at all because it triggers a binge, but thankfully I'm not like that.  You have to do what works for you.  That's why I have trouble with diet programs; I can't fit into the mold of how they want me to eat or count or measure my food.

Which brings me back to the holidays.  I went to my department holiday party on Friday and, within the course of about 5 hours, consumed the following:  2 glasses of white wine, a BBQ pulled pork slider (but I only ate the meat, not the roll), one chicken finger, a few fries, a bit of nachos, a southwestern egg roll, two mini red velvet cupcakes, and a piece of raspberry bread pudding.  And when I got up the next morning, I had LOST a pound.  But that next day, I ate mindfully: a salad for lunch and a small Wendy's chili for dinner.  And in between - yes, I did have several of my mom's cookies. 

And on Christmas, I plan on eating several raviolis, my mom's awesome stuffing, and dessert!  But, of course, I plan to hit the gym as much as possible. 

That's how I'm getting through the holidays. How about you?

Merry Christmas!

Happy Hanukkah!

Happy New Year!

Thanks, as always, for your support and encouragement!! 
And God Bless Our Waistlines... Every One!!!

The Joys of Canned Pumpkin

Haven't posted in a while, but I am still exercising.  I also am now trying to eat smarter, adding more fiber, fruits and veggies into my diet.  One of those veggies is canned pumpkin.  NOT pumpkin pie filling - 100% pure canned pumpkin, which is very low fat and high in fiber.

The amazing thing about canned pumpkin is that it's perfect for baking.  It can replace oil and eggs in a recipe.  If you're familiar with Hungry Girl, you know how she raves about it, and is always posting recipes and ideas of how to use it.  Some are kinda weird (pumpkin instead of refried beans in an enchilada?), but some are great! 

I may have mentioned before that if I deprive myself, I will go in the opposite direction and eat the worst possible foods (think greasy cheesesteak and fries...).  So, thanks to my friend Sharon who mentioned this recipe over the weekend, I made myself some low-fat chocolate cupcakes on Sunday.  Here's the extremely complicated recipe:

(1) Box of chocolate cake mix

(1) Can of 100% pumpkin puree (not pie filling)

Mix. Bake*. Eat. Yum!

*(350˚ for about 20 minutes)

I figured out the calories on livestrong.com.  Lots 'o carbs, but otherwise pretty good calorie and fat-wise:  183 calories / 3.6 g fat / 2.5 g fiber (5 pts on Weight Watchers).

These are actually very moist and pretty tasty!  I think they need a little spicing up, though, so I'm going to tinker with the recipe and try some variations with spices and maybe add some fruit.  Sharon said she's going to try it with a spice cake mix - that sounds awesome!  Maybe add some raisins, shredded carrots and a non-fat cream cheese icing; instant low-fat carrot cake!

My friend, Liz, also gave me a recipe for Squash Cheesecake Bars, which I'm going to try with the canned pumpkin as well.   Pumpkin cheesecake is so much more appealing than squash cheesecake... ick.

I think that these lower fat versions of some of my favorite goodies will help keep me on track!  Right after Thanksgiving.  Hey, I should be able to enjoy that day in its full-fat glory!

Happy Full-Fat Thanksgiving to you!!  

"Everything in moderation, including moderation."
~ Author Unknown

Working out the kinks... literally and figuratively

Straight cardio last night (Mon 11/14):

TREADMILL
15 minutes
5 incline

STAIRMASTER
6 minutes

STATIONARY BIKE
10 minutes

According to livestrong.com - burned over 400 calories.   Still having issues with my back.  Wondering if I should maybe take a yoga class to really stretch out.  Swimming is helping, though.  Going to swim tonight.

Didn't eat well, though.  Still having trouble getting into an eating program.  Really don't want to diet, per se, but I need something fairly structured to follow.  Wish I could afford a nutritionist.

It's not exactly going swimmingly...

Even after the setback of hurting my back, I refused to stop exercising.  On Saturday and Sunday, I walked.  It hurt a little, but I paced myself and kept at it.

Last night, I was so excited, because it was my first night swimming!!!  I had my new swimsuit, my new swim cap, my new goggles... Everything was in place, and I was so excited!! 

Like this:

 (Except my hair is darker, and I'm a little older than that, and I'm not a cartoon.)

Anywhoo...


I was all excited, and in my excitement, I probably was walking a little too quickly to the pool.  And then...

SPLAT!

I fell right on my ass! 

Thank God there weren't too many people in the pool because, of course, I was mortified!  And I was also worried that I'd hurt myself again.  Luckily, the worst of it that my wrists are sore from trying to break my fall.  But I was undeterred, and dammit, I got right in that pool!!!  I swam for about 40 minutes, using the kickboard like my friend Kathy showed me.  I also did underwater bicycles with my legs, and other stuff, just to keep myself moving.

I absolutely loved it, and plan to do it again on Friday!  That is, if I can stay healthy and uninjured between now and then. 

Wish me luck ;-)

Setback

So - as Murphy's Law would have it - as soon as I start working out regularly and getting excited about going to the gym, I get hurt!

This afternoon, while I was doing squats, I felt weakness in my legs and really struggled to complete the squat. When I moved onto lunges, I couldn't do it at all.  I felt something sort of pop and now have a pain in my lower back/glute area. I could barely walk to the train to go home.

When I got home, I took Advil and laid down with a heating pad; it's a little better, but I've decided not to continue with that program. I couldn't afford to have the trainer work with me, so I think I was doing one or more of the exercises incorrectly and strained myself.  

For now, I'm sticking with cardio, swimming, and maybe an aerobics-type class.  I popped my head into a class called Zumba Toning, and it looked like something I could do.  But for the next week, if my back/butt continues to bother me, I'll stick with walking and swimming.

I just want to keep doing something because I'm in a groove now and don't want to stop!! 

**UPDATE**
Took a walk around my complex/neighborhood this afternoon for about 40 minutes.  At first, I went fairly slow, but then felt pretty good and picked up my pace a bit.  Then suddenly, I felt the pain again and had to stop, and I've been sore the rest of the evening.  I won't let it stop me - I'll definitely walk again tomorrow - but I'll take it a little slower.  And maybe swimming a couple times next week will help.

Thursday, November 3

EXERCISE:  TREADMILL

• Time:  45 minutes
• Distance:  2.05 miles
• Calories Burned:  217

Some good choices and bad choices today. 

The good:  At the gym, I intended to do 30 minutes on the treadmill, but pushed myself to keep going and wound up doing 45 minutes.  Also, I made pasta for dinner:  for Alex, I mixed it with fattening alfredo sauce, but for myself, I mixed in broccoli and diced tomatoes sauteed in olive oil and garlic.  Yummy!!!  And instead of a whole grilled chicken breast, I only ate half. 

The bad:  I was absolutely starving late at night and dying for something with fat in it, so I raided the potato chips.  However, once I entered my food and exercise into my livestrong.com diary for the day, I still came out under my allotted calories for the day.  Go figure...

My stuff from swimoutlet.com came last night!  I got a new bathing suit, a lycra and a silicone bathing cap, goggles, and a new gym bag.  Tonight is my program night, so I'll start swimming next week.  Can't wait!

SO sore!!!

Every muscle in my body hurts today!  I can barely sit or get back up without pain.  Even putting on clothes hurt this morning!

I very obviously worked my back and arms, glutes and hamstrings, and about a dozen other muscles I can't name.  Haven't worked most of these muscles in at least 5 years, so this is going to take some getting used to.

I wish I had my swim stuff so that I could stretch out in the pool today.  I'm really looking foward to that.

I woke up late and not feeling well, so I rushed out the door without packing my food for the day.  I eat so much better when I plan ahead.  Today has been carb day.  I have such a hard time avoiding carbs!!  I really need to do some research, because I'm eating things like yogurt and apples and both have tons of carbs!!

Ugh, being healthy is freaking hard work!!

EXERCISE: 11/01/11 (Starting the new program)

Started my new workout program tonight. 

WARMUP EXERCISES

• Figure 4 Drops
• Open Book Stretch
• Bridges
• Half-kneeling Cable Chops
• Single Leg Lowering (against wall)
• Squat Progression

SUPERSETS:

• Smith Machine push ups  /  Modified Reverse Lunges

• Cable Rows  /  Run stairs

• Modified Kettlebell Deadlift  /  Single Leg Touch

• Anti-Rotation Cable Press  /  Bench Squat

• Tricep Pushdown (cable)*

This is technically not a superset; Charlene added this in because she said women always ask her for exercises for their arms to get rid of the "bat wings," LOL.

It look me about 50 minutes to get through it.  I was only able to do two supersets; after I was done, I could barely walk.  But I got through it and it felt good!!

I've been eating better, too.  I've been tracking calories on livestrong.com.  I'm  not trying to starve myself - I had pizza for dinner tonight - but it helps to see what I've been eating in black and white.  My biggest problem is carbs - I absolutely crave carbs all the time.  But I hope that as I add in more protein, fruits and veggies, I won't be as hungry for the carbs.  (She says, as she eats a bowl of cereal before bed.  Oh well...)

Exercise: Saturday 10/29/11

I'm not going to go all the way in town to hit the gym on the weekends.  Especially on a nasty, snowy day like yesterday.  Thank God my apartment complex has a gym.  I did most of my warm-up stretches that Charlene gave me and then walked on the treadmill for a half hour.  Started with an incline of 3 and worked up to a 10.  I think it'll be a while before I can do a full 15 incline, but it's a start.

TREADMILL:

• Time: 32 minutes
• Distance: 1.30 miles
• Calories Burned: 185

Also, I just ordered a swimsuit, caps, and goggles so I can start swimming soon!  I think if I change up my cardio, I won't get bored.  Lord knows, I can't do the treadmill every other day!!!

And yeah, I took Sunday off.  Even God rested on Sundays.

I have an exercise program!!!

So I met with Charlene yesterday and she set me up with what seems like a pretty cool program, which is designed to correct my asymmetry.  She's got me doing modified push ups, lunges, squats, cable presses and pull downs, etc.  I do this twice a week, and then whatever cardio I can do in between.

I think I'm going to start using the pool at Jeff.  I can't really lap swim, but my friend Kathy, who is a really good swimmer, suggested I use a kickboard.  I also would like to walk outside until it's way too cold to do so.  As I mentioned before, I can't do the elliptical because it just exacerbates the asymmetry, so I'll do the dreaded treadmill when the weather is bad.

I'm also going to try a spin class, and possibly Zumba, but I'm kind of afraid of anything that requires coordination. 

Again, I'm really getting excited about this!!

Of course today, I'm not going to get any exercise... on my way shortly to pick Alex up from his stint in Germany!!!

Fitness Assessment: 10/26/11

Just had my fitness assessment at Jefferson's gym.  Charlene put me through a series of tests and is now setting up a program for me.  Apparently, I have an asymmetry in the way I move.  And she told me one of the worst things I can do for cardio is my beloved elliptical!!!  She said I'm better off doing the stairmaster (which I can barely do right now) or the treadmill with the incline a-a-a-l-l-l the way up.

I'm going back tomorrow to see what program she has set up for me.  I wish I could afford to meet with her on a regular basis, but I think I'm going to at least try to pay to meet with her once a month, to see how I'm progressing.

I'm actually getting excited about this!!!!

Exercise: Tuesday 10/25/11

Stationery Bike - 10 minutes; Treadmill - 20 minutes.

Didn't want to overdo tonight since I have my fitness test and personal training session tomorrow.

Exercise: Monday 10/24/11

ELLIPTICAL:

• Time:  30 minutes
• Distance: 2.43 miles
• Calories burned: 260

STATIONARY BIKE:

• Time:  15 minutes
• Distance: 2.0 miles
• Calories burned: 71

Starting to look forward to going to the gym.  After sitting at a desk all day, it feels good to move!  I just really want to get started with a program - all I do right now is cardio.  Really looking forward to meeting with the trainer tomorrow.

Getting Through the Weekend

Didn't eat great this weekend; didn't work out at the gym.  I did take a long walk on the boards with Joanie on Saturday.

Motivated to get to the gym tonight, though!!  And I have my fitness assessment with the personal trainer on Wednesday, so I'm looking forward to that as well...

Exercise: Thursday 10/20/11

TREADMILL:

• Time:  45 minutes
• Distance:  2.3 miles
• Calories burned:  200

Exercise: Wednesday 10/19/11

ELLIPTICAL:

• Time:  30 minutes
• Distance: 2.25 miles
• Calories burned: 269

STATIONARY BIKE:

• Time:  15 minutes
• Distance: 1.8 miles
• Calories burned: 65

Time to Get Unstuck

"You've got to get yourself together
You've got stuck in a moment and now you can't get out of it
Don't say that later will be better now you're stuck in a moment
And you can't get out of it"

("Stuck in Moment You Can't Get Out Of" - U2)

Unfortunately, I've been stuck for longer than a moment.  I've been stuck for years.

When I got divorced several years ago, I went into a deep depression and started eating my feelings.  I unstuck myself from that for a while when I joined Weight Watchers and lost 30 pounds.  I felt great.  Then I met a great guy, and was happy again.  But now I've become complacent, so I've started gaining weight again. And again... I'm stuck.

Well, I'm turning 50 in March, and I feel like it's now or never to do something about it.  I think you can get away with unhealthy habits a little more when you're younger, but it catches up to you with age.  Now, I'm finding it harder to lose weight, harder to exercise, and harder to stick with anything for longer than a week or two.

So today, I joined the gym at work and am going to work with someone on developing a program that's right for ME. I'm excited, but - given my history and general tendency towards being a couch potato - I'm skeptical because I've never been a person who can self-motivate. I need encouragement.

My first encouragement came from my sweet boyfriend, who realized that everything else I was doing wasn't working.  He knows that I come home from work, plop myself down, and that's all she wrote.  I hate going to the gym in my apartment building or having to drive to the gym.  If I have to make a lot of effort, it's not going to happen. The only thing I truly enjoy is walking, but I'd need to do a hefty amount of walking to lose 20 pounds and firm everything up.  So, he suggested I try the gym at work, which is LITERALLY a half block behind my building, and I have to pass it on my way to the train.  I've also found I have the most energy right after work, so I'm hoping this will be the answer.

I also know that I tend to stick with something more if I have to be accountable in some way (e.g. having to get on a scale in front of a stranger every week at Weight Watchers).  This blog is my way of being accountable.  I don't care if anyone ever reads it... it's just knowing that at some point, someone might that will hopefully keep me honest.

Ok, this is my "before" picture. Ignore the wine glass, it's the only almost full-body shot I have of myself that's recent.

I hope to keep a log of my progress and share what works and what doesn't for me.  If you can give me a cheer once in a while, I'd appreciate it!!  Thanks for reading, and wish me luck!!
- Gail