Monday, February 23, 2009

Healthy You Check in

Weight is down to 195.0, so I'm down 5.2 since starting the Flat Belly Diet 2 weeks ago. I'm VERY happy about that. I am usually a slow loser.

Tomorrow morning I have my wrist surgery so will not be able to weight lift for a while. :-( On Thursday I'm flying to Arkansas to spend some time with my mom. She's been doing so well, but seems to be declining a bit.

Wednesday, February 18, 2009

Cherry-Chocolate Waffle

By request:
1 LifeStream Organic FlaxPlus frozen waffle, toasted and topped with 1 c frozen Cascadian Farm Organic Pitted Dark Sweet Cherries, thawed, and sprinkled with nutmeg and 1/4 c semisweet chocolate chips. (I used the Kashi waffles I already had, Dole cherries and of course, DOVE dark chocolate.) :-) In the book, they put the calorie count behind each ingredient so you can check substitutions to make sure you are staying in the 400 calorie range.

Another favorite is the Apple-Cinnamon Waffle
2 Lifestream Organic FlaxPlus frozen waffles, toasted and topped with 1 c Mott's Natural-Style Unsweetened Apple Sauce and sprinkled with cinnamon, nutmeg, and 2 Tbsp walnuts


Well, I definitely got a good workout last night! Ken and I are practicing for a waltz we'll be doing with a few other couples at a showcase our instructor is doing in April. We'll also be doing a rumba, which we learned last night. After an hour of learning that, we did an hour of foxtrot and my leg muscles are screaming today! She had us do some moves that we hadn't done before in the rumba. It was a lot of fun, but it definitely stretched some underused muscles in my thighs!! It's going to be AWESOME!

My app't with the GI doc went well. No hernia was found during the barium enema. Just the unending length of my colon! The doctor's only advice was to increase the amount of Miralax I take every day. Nothing really can be done about the length except drastic surgery and I'm not willing to go that far. My chiropractor mentioned trying colonics, which I am going to research. But what I've seen so far, I'm not too enthusiastic! :-P

The past couple of days, I haven't managed to get in four meals. But I kept the calorie count down to 400 per meal the three I did eat. Weight is staying the same so far.

Monday, February 16, 2009

Healthy You Challenge

Met all my exercise goals for the week. 6 days of cardio, 3 days of weight lifting.
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Getting some great meals on the Flat Belly diet. Love the Chocolate-Cherry waffle for breakfast! My weight is up a tad, (196.6 this am) but my "waste" is building up again. I have an app't with my GI doc tomorrow. Will get results of barium enema that was done on Jan 20.

Friday, February 13, 2009

Results of 4 Day Anti-Bloat Jumpstart - 196.2

I can honestly say that this is an awesome way to start! I lost four pounds in those four days. Weight this morning - 196.2. Last night before bed I weighed myself out of curiosity and I was UNDER 200lbs!!!! Doing the happy dance! :-D (I'm also VERY happy that my hubby got home this morning from Louisiana.) Yesterday was probably the hardest day

For breakfast this morning, I chose the Cherry Chocolate Waffle from the breakfast section of the Flat Belly diet. 1 LifeStream Organic FlaxPlus (had Kashi waffles, less calories) frozen waffle topped with 1 c frozen Dark Cherries, thawed and sprinkled with nutmeg and 1/4 c chocolate chips (chopped up Dove Dark Chocolate.) YUMMY!!!!

In the book, there are journaling pages to track what you eat and things to think and write about each day.

And here's a message from Denise Austin about Living Stress Free

"Simple Steps
Live Stress-Free!

Had a run-in with your boss or a fight with your sister — and can't stop thinking about it? Are you overloaded with projects at work and errands at home? Our lives are jam-packed with stress — and that can take a toll on our body and health. Long-term uncontrolled stress can cause chronic conditions like high blood pressure, headaches, and ulcers. Stress can also weaken your body's natural defenses so you're likely to get sick more often.

You don't have to live with stress! There are so many simple ways to cut stress and take back control of your life.

* Say no! If you don't have time for or can't realistically accomplish someone's request without straining yourself, do not agree to it. In most cases, people will understand that you need to put yourself first. If you can't say no to your boss, for example, try not to take on more than you know you can handle.
* Set priorities. We don't always have the luxury of saying no to daily tasks, so stay organized by making a list of everything you need to do. Prioritize your list so you can take care of the most vital items first.
* Stay positive! Stress is not inevitable; it's the way your body reacts to the situation you're in, so it's completely controllable. Keep yourself calm by maintaining a positive attitude. It helps to choose an inspiriting mantra that you can repeat to yourself or image that you can visualize.
* Burn off your stress! Go for a brisk walk or bike ride, or lift weights to let off some steam. Exercise causes the body to release endorphins — chemicals that help you feel better — which help reduce your stress level.
* Practice deep breathing. When we get stressed out, our breathing tends to speed up. So take a break and sit somewhere comfortable and quiet to focus on taking deep breaths, inhaling and exhaling slowly. Playing soft music can enhance the calming effect.
* Treat yourself! If you had an unusually stressful day or just finished a big, stressful project, go ahead and reward yourself! Not with food, of course, but with something that will help you relax. How about a pedicure or massage, a long bubble bath, or a great book you can curl up with?
* Reach out to others. We can't do it all alone, so don't be afraid to ask for help if you need it. A co-worker or supervisor may be able to shed light on a work problem, while your spouse or kids can pitch in to help with household stresses. Even if you must take care of some task or problem yourself, it still helps to talk it over with a friend.

There's no reason to be bogged down by stress for another day. There are seven stress-busting strategies here — put one of them to work every day in the coming week!"

Thursday, February 12, 2009

Resisting temptation

Sometimes I just don't think things through. I didn't think twice about offering to pick up dinner for the kids. They wanted Sonic. It wasn't until I got the food in the car that I realized that I should have let them get it themselves. Oh, the smell! But I didn't sneak even a nibble. Still totally on track for my 4 day jumpstart. Have a headache again. Going to get to bed early tonight.

Day 4 - Anti-Bloat Jumpstart

Weight didn't go down today because I only got about 6 hours of sleep. (If I go back to sleep for 2 more hours, my weight usually goes down a pound or two so I might have lost another pound or so, but I can't tell for sure.) Should have gone to bed MUCH earlier knowing I had to get up earlier this a.m. to meet a friend at 10. (Sat at the Cracker Barrel without eating a bite! Yay me!) I am SOOOO proud of myself that I got through our Dove Chocolate meeting last night without sampling even one nibble of chocolate!!!! Dark chocolate is allowed on the next 28 days of the Flat Belly Diet so I'll enjoy some Dove Dark Chocolate tomorrow!

Meal 1
1 packet Instant Cream of Wheat, 1 c skim milk, 1/4c unsalted sunflower seeds, 2 dried plums, Glass of Sassy water

Meal 2
4 oz deli turkey, 1 c steamed baby carrots, 1 low-fat string cheese, glass of Sassy water

Meal 3
Strawberry smoothie (made the same as the other smoothies with 1 c frozen unsw strawberries

Meal 4
1 c yellow squash with 1 tsp olive oil, 3 oz grilled chicken breast, 1/2 c cooked brown rice, Glass of Sassy water

Wednesday, February 11, 2009

Day 3 Anti-Bloat Jumpstart

Today's weight - 197.6 - down another .8lb SWEET! At first I thought I was up. My brain was foggy. :-D

Meal 1
1 c unsw cornflakes, 1 c skim milk, 1/4 c unsalted sunflower seeds, 2 Tbsp raisins, Glass of Sassy water

Meal 2
4 oz deli turkey, 1 low-fat string cheese, 1 pt grape tomatoes, Glass of Sassy water

Meal 3
Peach smoothie; Blend 1 c skim milk and 1 c frozen unsw peaches in blender for 1 minute. Transfer to glass and stir in 1 Tbsp flaxseed oil or serve with 1 Tbsp sunflower or pumpkin seeds

Meal 4
1 c cooked green beans, 3 oz grilled or baked turkey breast cutlet, 1/2 c roasted red potatoes drizzled with 1 tsp olive oil, Glass of Sassy water

Timing will be a challenge today because I have a business meeting at 7pm about an hour away from home. And it's a CHOCOLATE meeting, so it will stink not being able to sample. :-P

Tuesday, February 10, 2009

Day 2 Anti-Bloat Jumpstart

Wow, what a fantabulous start! 198.4 this morning - HELLOOOOOO Onderland! WOOT! Lost 1.8lb on first day. And that's DURING my period. So I'm thinking this method works!

Meal 1
1 c Rice Krispies, 1 c skim milk, 1/4 c unsalted sunflower seeds, 4 oz pineapple bits in juice, Glass Sassy water

Meal 2
3 oz chunk light tuna in water, 1 c steamed baby carrots, 1 low-fat string cheese, Glass sassy water

Meal 3
Pineapple Smoothie; Blend 1 c skim milk, 4oz pineapple tidbits in juice, and a handful of ice in blender for 1 minute. Transfer to glass and stir in 1 Tbsp cold-pressed organic flaxseed oil, or serve with 1 T sunflower or pumpkin seeds.

Meal 4
1 c fresh cremini mushrooms sauteed with 1 tsp olive oil, 3 oz grilled chicken breast, 1/2 c coked brown rice, Glass of Sassy water

I'm glad I got an earlier start today. Last night I didn't really like eating dinner at midnight, but that was around 4 hours between each meal.

Monday, February 9, 2009

Healthy You Check in - 200.2

Well, on the other post I forgot to put my weight. 200.2 Weight has been stubbornly staying above 200 lately. But that will change SOON!

Upper Abs - 34"
Waist - 34.5"
Lower Abs - 39"
Hips - 40.5"
Upper arms - 13"
Thighs - 24.5"
Bust - 38" - the one place I DIDN'T gain, of course! LOL

OK, I'll post the things to DO now during the 4 day Anti-Bloat Jumpstart since I posted the things to avoid in the other post today.

Follow the four-day plan exactly.
Eat four meals a day. (This is actually hard for me. I get up late and don't want to eat late at night!)
Take a quick 5-minute after-meal walk.
Drink one entire recipe of Cynthia's refreshing signature Sassy water every day.
Eat slowly.
Work your mind. (The aforementioned Mind Tricks - very simple non-weird things. LOL)
Track your progress.

After the 4 day jumpstart, the book has a Flat Belly Diet four week plan. Lots of delicious, interchangeable meals, no day-by-day or meal-by-meal rigidity, plus an exercise plan if you choose to exercise. I'm continuing with what I've already been doing. 6 days of cardio, 3 lifting weights. I've been doing well with that in the past couple of weeks.

The book also gives you a list of MUFAs that need to be included in every meal, plus fast food meals that fit the 400 calorie per meal plan, plus frozen meals (some of my Amy's and Kashi favorites), plus meal replacement bars. With most of the bars, you need to add a MUFA.

And a side note - the anti-bloat plan must be losing a lot of water weight. I am having to pee CONSTANTLY!!!!! LOL

Day 1 - Anti-Bloat Jumpstart

OK, it's D-Day! I've put on 10 pounds and 13 inches since I last measured in May 08. Today I'm starting fresh with the Flat Belly Diet (buy it at Walmart for just $18 or join the online group for $15 per month.) It starts with a Four-Day Anti-Bloat Jumpstart.

MENU (Before each meal you are supposed to do mind tricks. To find out what those are, ya gotta read the book!) ;-)
Meal 1
1 c unsweetened cornflakes (I couldn't find any so I'm going with Rice Krispies from Day 2 menu), 1 c skim milk, 1/2 c unsw applesauce, 1/4 c unsalted sunflower seeds, Glass of Sassy Water To make Sassy water, put 2 liters water in pitcher, add 1 peeled, thinly sliced cucumber, 1 thinly sliced lemon, 1 tsp freshly grated ginger root, 12 mint leaves and chill in fridge overnight. This is AWESOME STUFF! Sooooo refreshing and tasty. I'm in LOVE! LOL

Did a 30 minute walk on the treadmill and my weight-lifting routine (2 sets of 15 reps.)

Meal 2
4 oz organic deli turkey, rolled up, 1 low-fat string cheese, 1 pt fresh grape tomatoes, Glass of Sassy water

Meal 3
Blueberry smoothie - 1 c skim milk, 1 c frozen blueberries in blender for 1 minute. Transfer to glass and add 1 Tbsp cold-pressed organic flaxseed oil, or serve with 1 Tbsp sunflower or pumpkin seeds

Meal 4
1 c cooked green beans, 4 oz grilled tilapia (I don't do fish so I'm going to sub grilled chicken), 1/2 c roasted red potatoes drizzled with 1 tsp olive oil, Glass of Sassy water.

Here are some of the guidelines:

The 4 Bad Boys of Bloat
Stress, Lack of Fluid, Lack of Sleep, Air Travel

What to Avoid during the 4 day jumpstart
Salt shaker and highly processed foods, Excess carbs, Bulky Raw Foods, Gassy Foods, Chewing Gum, Sugar Alcohols, Fried foods, Spicy foods, Carbonated drink, and (I know the last one will cause lots of groans!!!!) alcohol, coffee, tea, hot cocoa, acidic fruit juices.

I'll post what to DO later. Gotta go shower and run errands. :-D

Saturday, February 7, 2009

The Flat Belly Diet

Anyone want to do this with me? You actually get to eat a lot of really tasty food and it's quite reasonable - 3 meals and one snack per day, 400 calories each. They also have a 4-Day Anti-Bloat Jumpstart. I'm planning on starting next week because I don't have all of the groceries for the 4 day start yet.

I found the book at Walmart for just $18. They have an online program, too. Flat Belly Diet online. It looks like the cost is around $15 per month. The meals are quite filling and include at least one MUFA from the list of healthy oils, nuts, olives, avocados, and DARK CHOCOLATE! The book has a shopping list for the jumpstart, and pages for journaling stuff. Lots of great recipes that you can switch around and choose from after the 4-day jumpstart.

Tomorrow I was going to spend scrapbooking, but we've spent today with dear friends who just got word their son died in his sleep this morning. Not sure I'll get much sleep tonight. :-( Garrett was only in his late 20's. The coroner couldn't find any specific cause of death. My husband is driving with some friends to attend the service in Louisiana. (Edited on Sunday - I did go scrapbook for a while yesterday.)

Tuesday, February 3, 2009

Healthy You check in

Had an early lunch today with some other women business owners. It was a lot of fun, but also a little weird. (Long story) Weight refuses to go down. Bleah, bleah, bleah. Been having the salty cravings that usually come a couple weeks before my period. Today I bought The Flat Belly Diet at Walmart. Maybe some new reading material will inspire me.

I did meet my exercise goals last week. 6 days of cardio, 3 of lifting weights. The muscles have been complaining some. :-D

I'm going to be unable to lift weights soon. I need to have a ganglion cyst removed from my wrist and I called the surgeon today to set a date for surgery. Her tech never called me back, though. I'm hoping to get it done early next week so I can recover quickly and get back on the ballroom dance floor. Our instructor wants us to do a waltz with 3 other couples at a showcase in April.