As I take a break from challenges, I'm trying to catch up with the bloggers I adore. There are SO MANY of you who are talented writers and deep thinkers about your journey. I feel like my blog is often pretty boring in comparison! :-) And it's hard to keep up with everyone.
Then, someone new comments on my blog and I find a new friend and I just have to read her entire blog. My new friend is Diane. Check out her fit to the finish blog and program. She's lost 150 pounds! WOW! AND, kept it off for 12 years.
I decided I would give a recap of my path to health. Also have some health issue updates. This will be a long one, so get a big glass of ice water or a cup of green tea and kick up your feet! ;-)
My journey has taken quite a while. It took a certain photograph (isn't that usually the story???) to make me stop and find the determination to change my health and that meant changing habits! When we lived in Texas, we bought a treadmill, mainly for our son who has serious health issues. That treadmill stood in our very large master bedroom and was rarely used. And who wants to walk OUTSIDE in south Texas where summer lasts 11 months out of the year? Well, in our house in Colorado, the treadmill now stands in the finished basement and the first habit I started was walking on that treadmill. Started out slow, but walked six days a week for quite a while. Lost a couple of sizes and about 15 pounds, then stalled. Sigh, OK, guess I'll need to start eating better. I also started doing stability ball workouts. (I'd bought one when we lived in Texas and a bunch of us homeschool moms got together once to learn how to use them from a personal trainer. But it was about as neglected as the treadmill.)
A few books that have helped me along the way:
Flip the Switch by Robert K. Cooper, PhD - has lots of great ideas for fueling your metabolism & burning fat 24 hours a day. It also has lots of tasty, healthy recipes.
the Abs Diet for Women by David Zinczenko - love the list of the Abs Diet power foods that have so many yummy options. Also has lots of tasty recipes. This book has some great weight-lifting routines which I continue to use.
Flat Belly Diet by Liz Vaccariello - the one book that really helped me turn the corner and up my weight loss to more than a couple pounds a month! Many, MANY wonderful recipes and the specific portions and calorie counts were what made the light bulb come on for me. I had been eating a LOT more calories than I realized, so that explained my snail's pace with the weight loss in the past. This book had pages for journaling about your emotions before and after meals, plus gave you some little steps to take that helps you notice your patterns with meals. AND get rid of the unhealthy habits you may have incorporated.
And not a book but the magazine Prevention has been one of the best magazine subscriptions I've ever bought. They have wonderful food advice, different workouts to shake things up a bit if you get bored with your current routine, and it's MUCH cheaper than a gym membership. ;-) I do almost all of my working out at home (other than the ballroom dance lessons my husband and I take.) :-D Most of the new things I try are fairly inexpensive, like my latest toy, the Ultimate Abs ball by Danskin. I think this is the best workout I've ever done for abs, especially the obliques!
My body seems to be breaking down, the more I incorporate healthy habits. Seems SOOOO not fair, but maybe I'd be a lot worse off if I didn't have those healthy habits. Digestive issues led to an endoscopy and THREE colonoscopies within 3 months last year. Ugh. Nothing serious was found, but I did have to get a barium enema as a follow-up and that's where it was discovered that I have a tortuous colon that is QUITE long. Any future colonoscopies, I'll be insisting on general anesthesia. Nuff said.
Lately I've had some shortness of breath with very little exertion, like taking a shower or just walking from the living room into the kitchen. I went to the urgent care clinic a while ago and that doc thought it was just a virus. I saw my regular doc today and told her it's continuing. Not constant, just enough to make you go - huh??? As the day went on and I was thinking about everything, I'm wondering if I'm breathing too shallowly when I'm at rest. Today the doc did a peak flow test, an EKG and a chest x-ray. Also ordered pulmonary function test and I have that appointment next week. I'll have a follow-up app't with her on the 30th. I also told her that it should probably be noted in my records that my mom died of ovarian cancer and 3 of her sisters have had cancer, two of them breast cancer, including my youngest aunt who is only 10 years older than me.
With all of my frustration over slow weight loss, I knew that I couldn't quit if I wanted to be healthy. So on I go. I'm not going to obsess over every little thing I eat. I still want to be able to enjoy life, time with friends and family and be able to splurge on a treat now and then. Everything in moderation. :-)
Currently loosely using the Flat Belly Diet plan. A healthy way of eating for LIFE!
Showing posts with label Abs Diet. Show all posts
Showing posts with label Abs Diet. Show all posts
Wednesday, June 3, 2009
Wednesday, September 26, 2007
Beat PMS from the Abs Diet for Women - Part 2
A yoga pose that opens up the pelvic area can relieve bloating and cramps. Try a pose called Reclining Bound Angle. To do it, sit on the floor with a long pillow behind you. The bottom should touch your sacrum, and a folded blanket should cover the top. Lie back into the pillow, resting your head on the blanket. Put the soles of your feet together and let your knees and thighs fall to the sides. Stay in the pose for 5 to 10 minutes and breathe deeply.
>A recent study found that taking 200 IU of vitamin E twice daily 2 days before -and 3 days during -menstruation can ease cramps. Those in the study who took the vitamin E experienced fewer than 2 hours of cramps per cycle, down from 17 on average. And only 4 percent of the women needed a pain reliever for cramp relief. The theory is that vitamin E hinders the formation of prostaglandins, the hormonelike chemicals that cause uterine contractions. But take E only for those 5 prescribed days each month; high doses taken over years at a time have been linked to heart trouble.
>Ask your doctor about tweaking your birth control regimen. In a Yale study, oral contraceptives reduced PMS symptoms by 50 percent in half the participants using 24 hormone pills and 4 sugar pills.
>Acupressure may also help ease symptoms. Research suggests that acupressure stimulates blood flow and releases endorphins--the body's natural painkillers. In one study, those who had acupressure had 72 percent less pain (the same as those who took ibuprofen), while those who had a false acupressure treatment (not performed on the correct spots) had a 58 percent decrease.
The Abs Diet for Women by David Zinczenko also has advice on managing menopause and workouts and eating plans for pregnant and post-partum women, too. There's also a chapter on The Stress-Busting Workout. I can't recommend it highly enough! :-D
>A recent study found that taking 200 IU of vitamin E twice daily 2 days before -and 3 days during -menstruation can ease cramps. Those in the study who took the vitamin E experienced fewer than 2 hours of cramps per cycle, down from 17 on average. And only 4 percent of the women needed a pain reliever for cramp relief. The theory is that vitamin E hinders the formation of prostaglandins, the hormonelike chemicals that cause uterine contractions. But take E only for those 5 prescribed days each month; high doses taken over years at a time have been linked to heart trouble.
>Ask your doctor about tweaking your birth control regimen. In a Yale study, oral contraceptives reduced PMS symptoms by 50 percent in half the participants using 24 hormone pills and 4 sugar pills.
>Acupressure may also help ease symptoms. Research suggests that acupressure stimulates blood flow and releases endorphins--the body's natural painkillers. In one study, those who had acupressure had 72 percent less pain (the same as those who took ibuprofen), while those who had a false acupressure treatment (not performed on the correct spots) had a 58 percent decrease.
The Abs Diet for Women by David Zinczenko also has advice on managing menopause and workouts and eating plans for pregnant and post-partum women, too. There's also a chapter on The Stress-Busting Workout. I can't recommend it highly enough! :-D
Beat PMS from the Abs Diet for Women - Part 1
I figured people would be interested in what exactly is in this book that is recommended for that time of the month. So I'll add a whole post with the info.
Beat PMS
Popping OTC medication isn't the only thing you can do ot help alleviate the cramps, foul moods, and hunger that come with the fluctuating levels of estrogen and progesterone you experience before your period. Try these easy lifestyle changes that can ease some of the cyclical burden.
>Even more than you usually do on the Abs Diet, focu on eating protein and fiber to keep your blood sugar even, slow your rate of digestion, and resist the urge to overeat. The best foods include whole grains, fruits, and vegetables.
>A University of Massachusetts at Amherst study found that a high intake of calcium and vitamin D decreases the severity of PMS symptoms, plus it prevents PMS from initially developing. The study concluded that women who ate or drank about 1,200 milligrams of calcium and 400 IU of vitamin D daily had significantly lower risk of developing PMS. That's the equivalent of four servings a day of fat-free or low-fat milk, other low-fat dairy producst like yohurt, or fortified orange juice.
>Have the perfect breakfast. It combines vitamin B6 with magnesium (both found in salmon and avocados), two nutrients that have been shown to relieve monthly mood swings. This magical meal also includes cheese, which helps replenish the vitamin D and calcium your period can deplete. And it features fiber: A high-fiber diet has been shown to ease PMS symptoms by expelling excess estrogen. Best, it includes three Powerfoods! Here's the secret recipe.
2 slices 100 percent whole-grain bread, toasted
1 tablespoon low-fat cream cheese
1/4 avocado
1 ounce smoked salmon
Freshly ground pepper
Small handful of alfalfa sprouts or fresh spinach
On one slice of toast, spread the cheese and layer the avocado and fish. Top with the pepper, sprouts, and second slice of toast.
(Note from June - I don't eat fish so I haven't tried this personally)
>You can cut down on period-related migraines and headaches associated with drops in estrogen levels by eliminating foods that tend to trigger them. The most common foods include aged cheeses, processed meats with nitrates, chocolate, excessive caffeine, alcohol (especially red wine), citrus foods, bananas, aspartame, and MSG. Exercise and meditation also seem to help reduce the risk of developing migraines, partly because they reduce stress (a migraine trigger).
Beat PMS
Popping OTC medication isn't the only thing you can do ot help alleviate the cramps, foul moods, and hunger that come with the fluctuating levels of estrogen and progesterone you experience before your period. Try these easy lifestyle changes that can ease some of the cyclical burden.
>Even more than you usually do on the Abs Diet, focu on eating protein and fiber to keep your blood sugar even, slow your rate of digestion, and resist the urge to overeat. The best foods include whole grains, fruits, and vegetables.
>A University of Massachusetts at Amherst study found that a high intake of calcium and vitamin D decreases the severity of PMS symptoms, plus it prevents PMS from initially developing. The study concluded that women who ate or drank about 1,200 milligrams of calcium and 400 IU of vitamin D daily had significantly lower risk of developing PMS. That's the equivalent of four servings a day of fat-free or low-fat milk, other low-fat dairy producst like yohurt, or fortified orange juice.
>Have the perfect breakfast. It combines vitamin B6 with magnesium (both found in salmon and avocados), two nutrients that have been shown to relieve monthly mood swings. This magical meal also includes cheese, which helps replenish the vitamin D and calcium your period can deplete. And it features fiber: A high-fiber diet has been shown to ease PMS symptoms by expelling excess estrogen. Best, it includes three Powerfoods! Here's the secret recipe.
2 slices 100 percent whole-grain bread, toasted
1 tablespoon low-fat cream cheese
1/4 avocado
1 ounce smoked salmon
Freshly ground pepper
Small handful of alfalfa sprouts or fresh spinach
On one slice of toast, spread the cheese and layer the avocado and fish. Top with the pepper, sprouts, and second slice of toast.
(Note from June - I don't eat fish so I haven't tried this personally)
>You can cut down on period-related migraines and headaches associated with drops in estrogen levels by eliminating foods that tend to trigger them. The most common foods include aged cheeses, processed meats with nitrates, chocolate, excessive caffeine, alcohol (especially red wine), citrus foods, bananas, aspartame, and MSG. Exercise and meditation also seem to help reduce the risk of developing migraines, partly because they reduce stress (a migraine trigger).
Friday, September 21, 2007
Friday, Sept 21
Today's weight - 200.4 I weighed myself last night and I was 201.4, the lowest I've ever been at night, so I was SURE I was gonna hit ONDERLAND today. Pooh. I loved the Abs Diet workout I did yesterday with weights, but oh, my thighs are SCREAMING! I'm going to use lighter weights until my body adjusts. We even went for ballroom dance last night. Not sure who was in more pain, me or my husband with the arthritic hip, but we did have fun. Tango and Cha-Cha this month! :-)
Great info for today from the Abs Diet for Women book by David Zinczenko.
"DIET IS A FOUR-LETTER WORD
In all honesty, I hated to even call this book a "diet" book. That's because the word diet has been twisted around to mean something you follow temporarily - you "go on" a diet, you eventually have to "go off" it. And that's why most diets are really, really bad for you.
Most diets are about eating less food or about restricting you to certain kinds of food. Most of them work in the short term because if you reduce your calorie intake, your body starts to burn itself off in order to keep itself alive. Presto, you lose weight. But here's the problem: The first thing your body does when it's short of calories is to dump the body tissue that takes the most calories to maintain.
That's muscle. So on a low-calorie diet, your body burns away muscle and tries to store fat. Sure, you'll lose weight, and you'll eventually start losing fat as well. But when you "go off" your diet, you'll start to put weight back on. And guess what kind of weight you'll gain? Pure fat. Because you've taught your body a harsh lesson: It has to be on the lookout for potential low-calorie periods in the future, so it had better store fat just in case. You've also used up valuable calorie-burning muscle, so you're likely to end up fatter than you were before your diet. That's why people who try diet after diet not only don't lose weight but also gain it.
The Abs Diet isn't a shotgun, irresponsible approach to weight management. Oh, you'll lose weight, and you'll lose it fast. But you'll lose fat, not muscle. And you'll keep that weight off for life. You'll follow the tenets of the Abs Diet for life, too, because it's about eating lots and lots of great food in smart ways. So enjoy the Abs Diet. But let's keep that little four-letter word between us, okay?"
So doesn't this sound like a sensible plan? The Eating Guide and now the book for women is the best money I've ever spent. Total - $26 for both!
Great info for today from the Abs Diet for Women book by David Zinczenko.
"DIET IS A FOUR-LETTER WORD
In all honesty, I hated to even call this book a "diet" book. That's because the word diet has been twisted around to mean something you follow temporarily - you "go on" a diet, you eventually have to "go off" it. And that's why most diets are really, really bad for you.
Most diets are about eating less food or about restricting you to certain kinds of food. Most of them work in the short term because if you reduce your calorie intake, your body starts to burn itself off in order to keep itself alive. Presto, you lose weight. But here's the problem: The first thing your body does when it's short of calories is to dump the body tissue that takes the most calories to maintain.
That's muscle. So on a low-calorie diet, your body burns away muscle and tries to store fat. Sure, you'll lose weight, and you'll eventually start losing fat as well. But when you "go off" your diet, you'll start to put weight back on. And guess what kind of weight you'll gain? Pure fat. Because you've taught your body a harsh lesson: It has to be on the lookout for potential low-calorie periods in the future, so it had better store fat just in case. You've also used up valuable calorie-burning muscle, so you're likely to end up fatter than you were before your diet. That's why people who try diet after diet not only don't lose weight but also gain it.
The Abs Diet isn't a shotgun, irresponsible approach to weight management. Oh, you'll lose weight, and you'll lose it fast. But you'll lose fat, not muscle. And you'll keep that weight off for life. You'll follow the tenets of the Abs Diet for life, too, because it's about eating lots and lots of great food in smart ways. So enjoy the Abs Diet. But let's keep that little four-letter word between us, okay?"
So doesn't this sound like a sensible plan? The Eating Guide and now the book for women is the best money I've ever spent. Total - $26 for both!
Thursday, September 20, 2007
The Abs Diet for Women
I left my "Abs Diet Eating Right Every Time Guide" with my dad, so when I saw "the Abs Diet for Women" at Walmart, I snatched it up. It's even more wonderful than the Eating Guide, plus it has photos of the suggested workout. He says you can lose 20 pounds in 6 weeks following the plan, so I'm GOING FOR IT! And I decided to try and share some gems from the book every day. I have already posted the Abs Diet Power Foods in this post.
"A University of Tennessee study found that people who added three servings of yogurt a day to their diets lost 61 percent more body fat and 81 percent more stomach fat over 12 weeks than those who didn't eat yogurt. WOW! Researchers speculated that the calcium helps the body burn fat and limit the amount of new fat your body can make."
Oh, and favorite quote of the day "But almonds are like Jack Nicholson in One Flew Over the Cuckoo's Nest: They're the king of the nuts." Healthy information and HUMOR, too! ;-)
A big recommendation he makes is smoothies. And some of the recipes he gives include yogurt in the smoothie. These can be such a treat and I've made them a staple by having one for breakfast every day. This high protein start to my day gives me LOTS more energy than I've ever had in the past.
I did the week one workout today (took about 20 minutes) and my thighs are REALLY feeling it. And that's one main area I need to lose, so I'm liking this already. I just hope I can walk tomorrow. ;-)
If you really think my scale is broken, just compare the current picture to my goal weight picture. Especially compare the hips and thighs. Oh, yeah, my scale is working just fine. ;-) Take my word for it or I'll inflict on you a photo of me in spandex. LOL
"A University of Tennessee study found that people who added three servings of yogurt a day to their diets lost 61 percent more body fat and 81 percent more stomach fat over 12 weeks than those who didn't eat yogurt. WOW! Researchers speculated that the calcium helps the body burn fat and limit the amount of new fat your body can make."
Oh, and favorite quote of the day "But almonds are like Jack Nicholson in One Flew Over the Cuckoo's Nest: They're the king of the nuts." Healthy information and HUMOR, too! ;-)
A big recommendation he makes is smoothies. And some of the recipes he gives include yogurt in the smoothie. These can be such a treat and I've made them a staple by having one for breakfast every day. This high protein start to my day gives me LOTS more energy than I've ever had in the past.
I did the week one workout today (took about 20 minutes) and my thighs are REALLY feeling it. And that's one main area I need to lose, so I'm liking this already. I just hope I can walk tomorrow. ;-)
If you really think my scale is broken, just compare the current picture to my goal weight picture. Especially compare the hips and thighs. Oh, yeah, my scale is working just fine. ;-) Take my word for it or I'll inflict on you a photo of me in spandex. LOL
Tuesday, July 3, 2007
Tuesday weigh-in
WOOHOO!!!! Today's weight is 202.4 - Down just .6, but I seriously expected a gain. My weight was inching up a bit, but I've been eating really well and exercising every day. Alternating strength training with cardio. I'm pretty sure I've been pms'ing, so that was going to be my excuse, but no, I LOST! I'm so happy! I'm really hoping my period starts today or tomorrow so I'll be done with it by the time I leave for England. I'm getting really excited about that trip. Got a couple of books to plan walks around London.
Getting back cramps so I may spend the rest of the day curled up in the fetal position. :-)
Once again, I have to mention the Abs Diet. I really think that is helping me a LOT in this mission. :-D Check out the book "The Abs Diet Eat Right Every Time Guide."
Getting back cramps so I may spend the rest of the day curled up in the fetal position. :-)
Once again, I have to mention the Abs Diet. I really think that is helping me a LOT in this mission. :-D Check out the book "The Abs Diet Eat Right Every Time Guide."
Friday, June 29, 2007
The 13 most powerful superfoods
Another confirmation of the basic principles in the Abs Diet.
Everyday Health
Everyday Health
Tuesday, June 12, 2007
The Abs Diet
OK, this guy is NOT paying me to push this book, I swear! ;-) I just hate hearing people say they are starving and feeling deprived. If nothing else, check this book out of the library and read it. It makes SO MUCH SENSE! He'll tell you WHY your weight will yo-yo if you've been trying different fad diets. The Eating Guide was only $8 at Borders. You can get by with just that book. I am!
Another good book "Flip the Switch" by Robert Cooper. He talks about different EASY ways to kick-start your metabolism. There are several small things you can do every day that don't take a huge amount of time or require hours at the gym.
DON'T SUFFER! There's no need!
Another good book "Flip the Switch" by Robert Cooper. He talks about different EASY ways to kick-start your metabolism. There are several small things you can do every day that don't take a huge amount of time or require hours at the gym.
DON'T SUFFER! There's no need!
Tuesday, June 5, 2007
Tuesday weigh in
Ugh. Judging by my crabby mood and craving for anything chocolate, I'm going to assume my maintenance of last week's number is water weight because of hormones. Bleah. But keeping up the water intake and workouts. Eating habits aren't too terribly bad. Got the "allowed chocoate" of the Abs Diet, York peppermint patties and Dove dark chocolate minis. Made a grocery run and added recommended foods to my pantry. Trying to follow the pattern of eating every three hours, but sometimes I forget because I'm NEVER hungry! I really like this plan. Thinking about ordering the book for women to see if it has some extra tips.
Thursday, May 31, 2007
Got a new book
The article in Woman's Health I was talking about was based on excerpts from the book "The Abs Diet." Today at the bookstore I saw that book and then saw "the Abs Diet: Eat Right Every Time Guide" for just $8 so I bought it. It has "789 Best On-the-Go Food Choices, Complete Supermarket Survival Guide, and 60 Minute Meals for a Six-Pack." (Taken directly from the front of the book.) Sally, maybe there's something in this list you like! ;-)
Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Turkey and other lean eats
Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries
Everything I keep reading lately is pretty much saying the same thing. Eat often and healthy. And they pretty much recommend the same kinds of foods. It's a lifestyle change, not a diet (even though he does use that word.) I like having the restaurant survival guide in this book, too. So here's another thing I'm recommending. Go out and get this book! :-D
Almonds and other nuts
Beans and legumes
Spinach and other green vegetables
Dairy (fat-free or low-fat milk, yogurt, cheese)
Instant oatmeal (unsweetened, unflavored)
Eggs
Turkey and other lean eats
Peanut butter
Olive oil
Whole-grain breads and cereals
Extra-protein (whey) powder
Raspberries and other berries
Everything I keep reading lately is pretty much saying the same thing. Eat often and healthy. And they pretty much recommend the same kinds of foods. It's a lifestyle change, not a diet (even though he does use that word.) I like having the restaurant survival guide in this book, too. So here's another thing I'm recommending. Go out and get this book! :-D
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