The Healthy Dream

Changes

2010-04-07T11:47:00.000-07:00

Because of all the changes taking place in my life, I have decided to combine my blogs into one. So that means I am moving this blog's postings to Life Changes. I look forward to seeing you there.

Back in the Saddle Again

2010-04-06T06:54:00.000-07:00

Easter...what a glorious day of celebrating our Lord's Resurrection! We had a beautiful worship service and a magnificent sunny day to spend with family. And boy did we celebrate with family...

We had:
eggs
french toast
bagels with homemade flavored cream cheeses, lox, capers, red onions
spinach pie
breakfast casseroles
chocolate dipped strawberries
dates with goat cheese wrapped in bacon
fruit salad
ham
sausages
lemon pies
cookies
cupcakes
jelly beans
orange juice
grape juice
champagne
wine
V8 juice
coffee
and that is just for brunch

We then came home and I made Easter dinner for family...

We had:
ham
chicken shish kabobs
fresh fruit salad
orange glazed asparagus
cheesy potatoes
deviled eggs
rolls
Texas cake
(The potatoes and ham were brought by a family member)

I am admitting that I did okay, but still ate some things I shouldn't have. So I put on several pounds. (I always put on water weight when I eat ham.) I knew going into this weekend that I would cheat some and gave myself permission. But on Monday I was back to the grind and started all over. Some things had to be given away or I knew that I wouldn't have the self control I needed to stay away from them. I will do my surge training this morning as well as strength training tonight. I am "Back in the saddle again"...

Tomorrow I will post about good fats and the low fat problem.

Keeping On...

2010-03-19T11:59:00.000-07:00

Last night was another weigh in and this week I didn't lose anything. Of course I was discouraged, but I shouldn't be, I worked out very hard and ate very well this past week. I also have to remember that I am building muscle. Muscle weighs more than fat...remember that Gina...remember that.

After an intense workout last night and boosting up my surge training today, I am encouraged once again. I feel better over all and am very happy with my progress.

I found out today, that I need to go back on my thyroid medication, so this will be interesting to see if I start losing weight a little quicker. A slow thyroid causes such problems in our bodies. :-(

So for the moment, I am keeping on...

Changes

2010-03-17T10:59:00.000-07:00

It has been nine weeks since starting the Biggest Loser program. I can't believe it is nine weeks already. We only go through June 4th.

This week we were asked to email some of the changes we have noticed since starting the program.

Here are some of the changes I have noticed.

So far I have lost 23 pounds and 22 inches.

I can walk up a flight of stairs without running out of breath.

I am sleeping like I did when I was a child.

I have gone down two dress sizes.

My blood pressure has lowered.

No more heartburn.

People are noticing that I am looking thinner.

I have lots more weight to lose, but with the changes that I am seeing, it is giving me the strength and will power to keep going.

It's Happening!

2010-02-15T11:31:00.000-08:00

This past week was the fourth week and we had another weigh-in. We were also measured. I have lost a total of 7 lbs. in four weeks (this does not include the weight I lost when I had pneumonia). Out of fifteen contestants (one dropped out), I took the top spot for inches lost......

Dat ta da!!!! Sixteen inches in one month!!! That's what I said, sixteen! I absolutely couldn't believe this, in fact, I had the woman who was measuring me do it again and sure enough, it was a whopping 16 inches over all.

I credit this to the boot camp style calisthenics and the surge training that I do every day. Also, I am really watching what I put in my mouth. I wanted to write down a sample of what I eat.

This is my food intake for a day, but please note that this changes daily.

Breakfast: Steel cut oats, 1/4 cup organic whole milk and one packet of Truvia (sweetener made from the stevia plant)

Mid Morning Snack: Medium orange, one ounce of organic 83% cocoa dark chocolate

Lunch: Tuna wrap made with whole wheat tortilla, tuna, 1/2 pickle, shredded carrots, 1/2 spring mix lettuce, chopped tomato and 1 tsp. Italian Dressing

Mid Afternoon Snack: Handful of grapes

Dinner: Salad with lettuce, cucumbers, tomatoes, avocados, walnuts, shredded white cheese, 2 tbs. organic dressing, grilled chicken, roasted asparagus with lemon and olive oil

Evening Snack: Handful of pecans and fruit of some kind.

As you can see, it is a lot of food. Everything is as natural or organic as possible. Chicken and eggs are organic and free range, meat is grass feed and hormone, antibiotic free. I had a week or so of sugar detox, but after that I have not had any sugar cravings. (We are allowed the one ounce of dark chocolate as long as we eat it late morning or early afternoon). Also, I can have as much fruit and veggies that I want, so some days may be filled with them.

I am really enjoying this!

Sugar, the Evil Food

2010-02-05T09:20:00.000-08:00

I had always thought that sugar in low doses, was not too bad for you. Well, I found out just how wrong I was.

Sugar is bad! Period!

In 1980 it was said that "every can of Coke has 9 teaspoons of sugar." Now, twenty years later, every can of coke has 13 teaspoons of sugar. Sugar is also in most of our prepackaged foods, which makes up the bulk of the Standard North American diet.

Did you know that the average American consumes 53 teaspoons of sugar per day? That equals a 5lb bag of sugar every ten days. Sugar is in our pasta sauces, tomato sauces, ketchup, lunch meats, canned soups, condiments and even table salt. White foods, such as white bread, white rice and pasta may not list sugar in their ingredients, but as soon as it hits the digestive tract it turns into sugar within minutes and even thought the government recommends "whole grains", whole wheat bread typically has "whole wheat" added to white flour, which in its simplest form is sugar.

Sugar is addictive and cheap, so guess what manufacturers add to every box of prepackaged food it puts into our grocery stores? That's right sugar.

Don't be fooled, even though natural and organic brands (Organic sugar, honey, maple syrup and cane juice) may be somewhat better, it still has the same negative effect on your body as white sugar.

10 reasons to avoid sugar and refined grains:

Sugar is the primary dietary cause of the obesity epidemic.
Sugar causes hormonal and metabolic imbalance.

Sugar is your fast track to diabetes.

Sugar increases the acidity of the body. (All diseases thrive in acidic environments).

Sugar is the primary reason for high cholesterol.

Sugar causes inflammation.

Sugar leads to heart disease.

Sugar is an anti-nutrient.

Sugar is a known toxin.

Sugar promotes cancer.

Scary to say the least. Now, please do not go out and get Equal, Splenda or Sweet and Low, they are far worse for you than sugar.

Surge Training

2010-01-30T19:16:00.000-08:00

I am learning so much by being involved with the Biggest Loser program. One day a week we meet together and exercise, have a lecture either about eating or exercising and a devotional. We also get together with our individual teams and pray for one another. It really helps to have others who traveling this journey with me.

This week we learned how to do surge training. It is a type of aerobic exercise with a twist. It has been found that surge training is much more effective that traditional aerobic exercise. Initially you are burning less calories than the traditional type, but over the next three days you are burning so many more calories even when you are working out.

With traditional aerobic exercise you may walk, jog, bike, swim, dance, use the treadmill or elliptical machine for 20, 30, 40 or 50 minutes. With surge training you warm up for 5 min. then you go as fast as you can for 10 seconds, then you go back to a moderate speed for 50 seconds, then as fast as you can for another 10 seconds, then 50 seconds of moderate speed and so on for ten times. After that you cool down for 5 minutes. Then after a few weeks and you are comfortable doing this, you increase the 10 seconds to 15 and reduce the 50 seconds to 45.

I found it is much easier on the bike than treadmill.

I will let you know if I lose more weight doing this than normal.

Exercise, Exercise, Exercise

2010-01-22T09:25:00.000-08:00

We weighed in and the result is, drum roll please.... 2 lbs. I was hoping for more, but am satisfied with this. I realise that this is a good and healthy weight loss, so I am happy.

The one thing I want to pass on to everyone is the nonsense idea that it is possible to lose weight without working out. It's not. It's plain and simple. You may lose a bit for a while but statistics show that those who exercise regularly lose twice as much weight as lose who don't. All those fad diets and weight loss programs that say you can lose weight by taking a certain pill or drink a little of this potion is a scam. Those who exercise 30 minutes a day and watch their food intake will see a slow and steady weight reduction.

We laughingly called the Dr. Burlin Jillian, because he was pushing us beyond our comfort levels for an hour. It was good, but I am already sore, so tomorrow will be a bear once again. We are required to do our floor exercises every other day and then 30 minutes of aerobics the opposite days. The one thing they are very strict about is taking Sundays off, we are not to workout on the Lord's day.

So start exercising!!!!

BMR

2010-01-15T10:11:00.000-08:00

This first thing I needed to do for my biggest loser homework, was figure out my BMR or basal metabolic rate. This is the amount of energy my body needs to function. With the following formula I was able to calculate the number of calories I can eat every day and maintain my current weight.

This formula is for women, if you are a man and would like the men's formula, just leave a comment and I will post it.

655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = ____calories

Next calculate your activity level.

If you are sedentary : BMR x 20 percent
If you are lightly active : BMR x 30 percent
If you are moderately active (You exercise most days a week.) : BMR x 40 percent
If you are very active (You exercise intensely on a daily basis or for prolonged periods.) : BMR x 50 percent
If you are extra active (You do hard training or are in athletic training.) : BMR x 60 percent

Add this number to your BMR (above calorie number)_____ = Your number: ____ Total Calories to maintain weight.

In order to lose weight, you must create a calorie deficit. It is easier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound. If you cut back 500 calories a day, you should lose one pound per week. If you exercise to burn off 500 calories you should lose one pound per week. The best way is to do a combination of both. So to lose one pound per week you should cut back 250 calories and burn off 250 calories a day.

A healthy weight lose is .5 - 2 pounds per week.

It Is Finally Here Again

2010-01-12T10:10:00.000-08:00

The very first week was cancelled because of weather. So this week will be the very first week instead. I have been trying to it on my own, but to tell you the truth, I need accountability and not from my very fit, very thin, can eat anything he wants including desert every night and cookies for lunch and three snacks a day, husband.

All this week I have made a fruit and protein shake for breakfast. I like these and would drink two if I could get away with it. They are very good for me in moderation.

I am going to walk today...I have to...because I keep putting off the excerise portion of this venture. I went to the doctor's for a check up and she is not very happy with the wheezing in my chest, but says it's okay to workout. I am loaded up on inhalers and other meds and there is no excuse.

Okay, so here we go again.

Update: I walked/ran for 20 minutes today. Phewww...the running part killed me. :-)

It Is Finally Here

2010-01-05T07:41:00.000-08:00

I begin Thursday night. The Biggest Loser program at our church. I am excited, nervous, wanting to quit (even though I haven't started as of yet), and so ready to change myself. How can I have all these emotions at the same time? Crazy, I know...

I thought I would chronicle the process. So here it goes...

These are the things that I need to bring to the first meeting:
a mat,
light weight hand held weights,
work-out apparel (clothes that will let you breath,or any kind that you feel comfortable in (wicking is best)),
bottle of water ,
towel if you sweat (YES I DO!!! Just sitting makes me sweat!)
plan on eating something light (with protein and carbs) one to two hours prior to exercise (4:30 - 5:30 p.m.),
we will be working out the very first night and there after, do bring some small amt. protein ( like almonds) for after workout.
notebook

The first night is going to look like this:
Weigh-in ,
Prayer-
Pictures - team pictures (with team shirts on that say Fit 4 Christ) and individual.
Video taping will be done that night as well. (EWWWW!!!)
Devotional - we will be going over the first chapter in the book "What Have You Got to Lose" by Stephen Arterburn
Accountable partners-
All about measurements- how to take them and will do them on each other
Business- T-shirts pass out, money to be collected (small amount to cover measuring tapes and T-shirts)
Work-out - all contestants in the same room for one hour .
Speaker - who will speak on " Emotional Eating", 1/2 hour.
Prayer-

Here is a link for the daily plate, a website where we can calculate our food intake and exercise.

The books we will be using are: What Have You Got To Lose, by Stephen Arterburn and Maximized Living by Dr. B.J. Hardick, Kimberly Roberto, and Dr. Ben Lerner (This book is somewhat controversial)

(I am a little excited, because even though I haven't started the program yet, I have lost 11 lbs. since my interview. Yea, pneumonia will do that.)

The New Journey

2009-12-09T13:31:00.001-08:00

Just an update concerning the Biggest Loser Club at our church. I was one of 16 out of 50 applicants to be chosen to be a part of this endeavor. The program begins January 7 and ends in May. There are two books that we have to read before starting. As I dive into them, I will pass along helpful hints and insights. In the meantime, I continue to fight double pneumonia. It has thrown me for a loop to say the least.

It will be a brand new journey for me...

Interview

2009-11-04T07:41:00.000-08:00

It has been forever since posting here and I have to say, I am somewhat embarrassed by that fact.

I mentioned in an earlier post, I think I did anyway, about our church's Biggest Loser contest. Well, they decided to change the name to The Biggest Winner contest (you can guess why!). I applied to be a contestant and out of 50+ applicants they choose 24 to interview, and from there they will select 12. I was one of the 24 semi finalists and had my interview last night.

It went well, as far as interviews go, I guess. The biggest concern is if the applicants can commit to the five month rigorous program. For me that would be driving 30 minutes, once a week, for a three hour session with a personal trainer, nutritionist and counselor. Also, I will have to work out every day and post a daily journal online.

I have read the books required and it will be quite a life change for us. By us, I mean the hubbs and the boy, because they will have to be a part of it too. I refuse to commit to a huge diet change and continue to cook them bad food. Kevin is very supportive, but Lance will be the challenge, he loves his junk food and really doesn't care for veggies.

Even if I don't make the finals, I will be following the program the best I can on my own. So stay tuned for information from the books and how it is going.

Starting Over

2009-08-14T03:44:00.000-07:00

It has been over a month since my last post here. There are many reasons why I haven't posted, busyness being one of them. But last night I went to a health seminar at church and now I am renewing my commitment to walking in health.

Did you know that a study by the World Cancer Research Fund (WCRF), found that 2/3 of all cancers can be prevented if we diet, exercise, keep our weight low and don't smoke? 90% of all cardiovascular disease can be prevented or reversed by the same. This new generation, is the first generation that will die before their parents if they continue to live the life style they are living. Sobering statistics.

So sobering in fact, that I am crying while writing this post. How can I be so blind? How can I contribute to this epidemic? Oh Lord, I am so sorry for not living the life you created for me. I cannot serve you to the best of my ability while I am tired, weak or sick.

So I am starting over. It will not be easy. The recommendations that were suggested are very hard, and I might even add, expensive, but I going to walk diligently toward the goal set before me.

Health!

I Will

2009-06-12T04:14:00.000-07:00

We are going to Family Retreat.

I am posting today to remind myself that being away from home can be a good thing. I will have the opportunty to walk, a lot... I will be spending time studying the Word and talking and sharing with others. I will be outdoors most of the time. These are really good things for me. The sunshine and the Sonshine.

I will also have the opportunity to binge and eat really unhealthy foods.

The cafeteria does offer the option of good food, I will take it. I will use this time to change the way I usually act when away from home. I will use this time to develop good strategies.

I will be proud of myself and I will thank God for the help I know He will give me.

Trudging Through

2009-05-29T05:56:00.001-07:00

It has been a while since I posted here. Life has a way of speeding by sometimes.

Because of the business, I find I am having a harder time following through with good choices. But hanging in there and taking one day at a time helps.

Kevin and Lance love eating dessert, every single night they eat dessert. I have made healthy options available for them and they will eat them, but they would rather have the ice cream sundays and coconut cream pies.

This is the strategy that I have been taking. I will make sure there is fruit and sugar free puddings and jello available, along with fat free cool whip or whipped topping. If, for whatever reason, this isn't working for them and Kevin has stopped at the store to by a "treat" as he calls it, I will prepare it for them with the knowledge that I have the other options for me. But sometimes this doesn't work, and the pie or ice cream calls out my name.

I have to forgive myself and move on. ONE DAY AT A TIME...ONE DAY AT A TIME! This is my mantra...one day at a time. I also have to remember that it didn't take me two weeks to get this unhealthy and heavy, so it is not realistic to think that it will take two weeks to slim down and get healthy.

I am trudging through one day at a time.

Small Beginnings

2009-05-06T07:43:00.001-07:00

Okay, I can't weigh myself (our scale broke a year ago and we haven't replaced it) but I think I have lost a little bit. I am in this to feel better and become more healthy, but at my weight (which you will never get out of me!) it is inevitable that I will lose pounds.

I have been eating lots of protein, fruits and veggies. I have grilled chicken, fish, zucchini, summer squash, new potatoes and onions. We have had from scratch chicken soup (noodles for the guys and none for me) because Kevin and Lance have been feeling a little under the weather. I have been making them have fruit for dessert, which I have added low fat whipped cream on theirs. They still want ice cream or cake or pie, but I cannot have these in the house, they call out my name...loudly!! I snack on almonds (I found these amazing almonds with lime and chili seasonings) and fruit. I bake my own chips out of pita bread or tortillas to have with humus or guacamole.

The surprising result of these little changes is, I am feeling a bit more energetic. I am not so sleepy or lethargic and I feel like doing more. Can a couple of weeks of little changes make that much of a difference? YES!!!

I have a long way to go. Long, long, long way to go, but I am happy with the small beginning. It's a start and each and everyday there will a bit more growth and change.

Inspired

2009-04-29T09:18:00.000-07:00

I went to see my chiropractor yesterday, when I checked in I noticed the office manager looked significantly smaller since the last time I saw her. Dr. Jeff came in and he looked amazing. I asked what was going on in the office and he told me they were getting really healthy and losing weight. He is about 80 lbs. lighter and Darlene is down about 55 lbs. She is a little older than me and has been over weight for a long time. She also has many of the same problems I have had including surgery to remove her thyroid.

I quizzed them both and found out how they are doing it and it doesn't sound easy, but it is working. NO CARBS, NO SUGAR, NO APPLES, BANANAS OR PEARS. NO ROOT VEGGIES (there goes my potatoes) and NO PEANUTS. Lots of protein, berries, citrus and veggies. I don't know if this is my cup of tea, I want to lose weight, but I also want to be realistic. I need bread, well okay I don't NEED bread, but I like bread. Darlene is going to give me her diet plan in a few weeks and until then, I am going to keep doing what I am doing.

I do have to admit that I am inspired, if someone who is very similar to me can become healthy, then I can too. It may be in a different way, but it is possible.

Keeping On

2009-04-27T12:46:00.000-07:00

Some days are just that, keeping on.

I have been extremely busy and I have to say that has been both good and bad. The good part is I have been so active. I have been gardening and by that I mean, moving dirt, planting and walking up and down and back and forth. I have been biking with my neighbor. We are biking at least 8 to 10 miles in 45 minutes, that may not be super fast, but for two older, slower and overweight women, that is something. I also have been walking my dog everyday. We only walk about a mile or two, but again it is so much more than what I was doing over the winter.

Now the bad part, because we have been so busy, I haven't been preparing the best meals. I have had to make some very quick meals and since I didn't get a chance to shop last week, we didn't have any fresh veggies.

I realize that I need to do so much more, but even a little bit is a good start. I am not expecting miracles, just thinking it is good to keep active and not sit all day long. The one good thing I am seeing, I am sleeping much better at night. Activity equals good sleep.

So here's to keeping on!!!

Eye Opener

2009-04-21T05:37:00.000-07:00

Maybe you have seen the show Ruby on Style Network, if you haven't, let me tell you a little about the woman. Ruby was almost 500 lbs. and was told that if she didn't lose weight, she most likely would not live very long. So with her friends and a team of health professionals to help her, she started the adventure of changing her life. She decided that she needed to do this on her own without bariatric surgery. She has all ready lost over 100 lbs. but still has a long way to go and the Style Network is chronicling her story.

I went to her blog (which isn't updated very often) and found her entry for the day she was on the Oprah show. She had this to say...

"I do believe with all my heart that this is an addiction like alcoholism or drug abuse. But let me bring a little awareness to this—and maybe this will make some of you understand: When dealing with alcohol or drugs, you have to completely go cold turkey to beat it. With food, we cannot go cold turkey. We have to eat to live! We have to beat our addiction and still taste our addiction. Do you think, if you were to tell an alcoholic, "You still have to drink this every day"—could they beat it?"

I found this statement very profound. It is so true...

I know I am not a bad eater per say, but I am an emotional eater. So, when I stress I eat and with my life (I am sure most peoples lives) I am stressed often. I want to eat, so I put the wrong things in my mouth to satisfy my need and well, you get the picture.

Unfortunately, I don't have the means to hire a team of health professionals to help me. I am doing this on my own. It can be done, but it will take a lot of work, drive and discipline on my part. I recognise that I have an addiction and I need to be aware of this at all times. I am grateful for the eye opener.

A Good Day

2009-04-19T12:26:00.001-07:00

I wanted to do a quick post to remind myself when I look back in a few months, that yesterday was a good day. I did very well with my eating and I took Oliver for a fast walk. I then rode about 8 miles on my bike with my neighbor. We had a great time of talking and reconnecting as well as exercising together. I am a little sore today, but it is a good sore.

Today, since it is Sunday, I will only be walking Oliver and resting the rest of the day. Which is probably good since it is kind of raining out. Tomorrow is back to the gym day. It has been several months and I need to get back into the groove.

"Good job Gina!" I tell myself.

Goals

2009-04-17T06:19:00.000-07:00

As I ponder the idea of getting healthy, I realize that I need some goals. Okay. I ask myself what I want to see in my life. Lose a hundred pounds, run a 5K, bike for 26 miles, have glowing skin and tight muscles, be free of joint pain, have so much energy that I can't sit still longer than an hour... Well these goals are silly. At least silly for the me at this time. Some of them may be more achievable than others, but I realize I need to set small goals, attainable goals, goals that make sense.

So here it goes...

I will take my weight loss 10 lbs at a time and if it takes me six months to lose it, that's okay. It just gives me something to work for.

I will begin walking again. If I can work up to walking two to three miles in a few months, I will be happy.

I will go back to the gym to do some weight baring exercises to help with the joint pain.

I will begin to do research on living a healthy lifestyle.

Goals, smaller bite size goals. Take one day at a time to make little changes, that is how I will begin.

Starting

2009-04-16T08:11:00.000-07:00

This is the start of an accountability blog.

My dream is to be healthy

To feel good about myself again

To move without pain

To be more productive

To rise above it all and be a person I like

This blog is in it's infancy stage and will evolve over time.

I am starting!