Good choices

It's time for a little re-commitment. I'm down four pounds since Christmas, but I'm not on track for the goal I have set. For a while I had lost six pounds, but I went up a bit. I have to be more careful. Losing those four pounds has made a difference in the way clothes fit and it feels good.

I keep thinking about something I learned that helps me understand myself a bit more. At work a while ago we were talking about some interesting results of a study. People were asked to memorize a series of numbers. Some were asked to memorize four numbers, and others were asked to memorize seven numbers. Then they were supposed to repeat the numbers to someone else. That was all very simple and doable, but the real test happened next. Each person was asked if they would like some food. They were given the choice of a fruit salad or chocolate cake. The people who had memorized the longer number were much more likely to select the chocolate cake.

What does this mean? It means that when our minds are overloaded we make poor choices. I've heard before that phone numbers are divided into three and four numbers because it is much easier to remember that way. Seven is too much to remember, but we can do three and four better. So when people memorized the seven digit number it was doable, but not easy.

And when our minds are overloaded, we make bad choices. Don't we often feel so busy and overwhelmed that we take the easy way out and just say, "whatever"? We don't want to have to think about more. It is certainly more fun to take the chocolate cake, but it is not the best choice.

So I need to slow down and make careful choices. It is not completely realistic to be able to slow down a lot, but it helps to realize my subconscious thought process and know what to watch for.

What's enough commitment?

I'm not sure why I'm not committed enough. I keep starting the journal, but by mid-day I never finish it. I always forget where I put it or just end up eating so much it's too embarrassing to write down. I'm committing to two days, today and tomorrow, the goal--Follow the LA Weight Loss plan I was on last year, then recommit to the next two days. I'm sick of feeling yucky by bedtime and slowed down in my exercise classes. Remember, it feels good not to be overfull.

Something to Work Toward...

I've decided that I need something to work toward... a reason to lose weight (besides getting more healthy - like that isn't enough, right?!). One of my sons will probably - most likely - be getting married sometime this year. You know, wedding pictures are something that you really need to be ready for - something that you can't "redo" when you look better. I desperately want to look good for those pictures. I DO NOT want to be immortalized in pictures looking the way I do. So, yesterday, I went "shopping" online for my mother-of-the-groom dress. I know... he's not even engaged yet - I don't know the colors - yada, yada, yada. But, remember the "something to work for" part? So, I found a dress I want to wear. It's black (can't go wrong with black). It's beautiful. I'll look GREAT in it - maybe not as great as the model who is wearing it, but... Here's the picture:

Isn't it beautiful?! (And, I'm not telling any of you where I found it - you'll just try to steal the idea from me, I know!!! Because, really, doesn't every woman want to wear this dress?!)

Now... the price - that's a bit of a problem. Losing the weight to fit into this dress is probably the easy part - paying for it will be hard! But, I need a nice, black, dress for going to formal parties. (Don't remind me - I know that Rick and I have never, in 24 years, been to a formal party - but, I'm trying to justify buying this!).

I just printed this picture with the words "GOAL - FIT INTO THIS!" written at the bottom. I'm thinking of putting in on the mirror in my bathroom! Wish me luck!

The Belly Fat Cure

Last month, in Costo's magazine, there was an article about the Belly Fat Cure by Jorge Cruise. It looked interesting, so I went a few weeks ago, and bought it. I read it last week, and I decided to try it. Basically, you don't really watch calories or fat grams, you just watch sugar grams and carbs.

The magic number is 15/6 - 15 grams of sugar per day, and 6 carb servings (one carb serving is 0-21 carbs).

I started it about 5 days ago, and I've lost 4 pounds. I'm never hungry. It's pretty simple. However, I am having withdrawals from things like milk (10 grams of sugar per cup!), and fruit (one medium banana has 14 grams of sugar!). Of course, I have to still make sure that my serving sizes aren't big - even though I'm not counting calories, I still have to be smart about it. Plus, I'm walking each morning, and drinking water.

The reason I'm not having too much of a problem, is because I can eat proteins like lean meats, cheese, and nuts.

Anyway, I'm wondering if the reason I'm losing is because of the food plan, or because I'm exercising, or because I'm drinking water. I'll stick to this for a few weeks, and see what happens. This food plan focuses just on your waistline. You're supposed to be able to lose 4-9 pounds per week, and several inches from your waistline. Hope it works.

Reward!

It's a lousy picture, but a cool beanie! I won it for completing a wellness challenge through my work.

Of course the better reward was the health. But a bit of motivation is always nice.

The object of the challenge was to not gain more than two pounds over the holidays. I met the goal, and then it has still been a challenge. Why does weight bounce up so easily? It is a battle to keep every pound away.

I've already stared on the next challenge. I've set a goal to lose ten more pounds during the six week challenge. I'm also exercising and eating carefully.

I wonder what the prize for that one will be????

Build a Healthful Salad

I have a favorite book I've been reading through lately - Complete Food and Nutrition Guide (click here to go to Amazon.com and buy it for around $16)- and last night I found this cool list of how to build a healthy salad at a salad bar.

A few "stats" first: Did you know - a do-it-yourself salad, chosen from the salad bar, often has more calories than a deluxe burger, fries, and a shake, or a steak-and-potato dinner?! An average salad bar plate can top out at more than 1,000 calories, depending on your choices and portions. And one more - salads have been reported to be a main source of dietary FAT for many women. (!)

So, here is the table they have in the book. Now, if you'd like to get a better, printable, copy of this, just email me at nafari01(at)yahoo(dot)com.

Greens
Bean Sprouts (1/4 cup), 8 calories, trace fat
Lettuce (1 cup), 8 calories, trace fat
Spinach (1 cup), 7 calories, trace fat

Other Veggies
Artichoke hearts (1/4 cup), 20 calories, trace fat
Beets (1/4 cup), 20 calories, 0 fat
Bell peppers (2 tbsp.), 5 calories, trace fat
Broccoli (1/4 cup), 8 calories, trace fat
Carrots, shredded (1/4 cup), 10 calories, trace fat
Cauliflowers (1/4 cup), 6 calories, trace fat
Cucumbers (1/4 cup), 4 calories, trace fat
Green peas (2 tbsp.), 15 calories, trace fat
Mushrooms (1/4 cup), 4 calories, trace fat
Onions (1 tbsp.), 4 calories, 0 fat
Radishes (2 tbsp.), 2 calories, trace fat
Tomatoes (1/4 cup), 8 calories, trace fat

Fruits
Avocados (1/4 cup), 60 calories, 6 grams fat
Canned peaches, in juice (1/4 cup), 25 calories, trace fat
Fresh melons (1/4 cup), 15 calories, trace fat
Fresh strawberries (1/4 cup), 10 calories, trace fat
Mandarin oranges, in juice (1/4 cup), 20 calories, trace fat
Olives, ripe (2 tbsp.), 20 calories, 2 grams fat
Raisins (2 tbsp.), 60 calories, trace fat

Beans, Nuts, and Seeds
Almonds, slices (1 tbsp.), 55 calories, 5 grams fat
Chickpeas (1/4 cup), 65 calories, 1 gram fat
Kidney beans (1/4 cup), 55 calories, trace fat
Sunflower seeds (1 tbsp.), 45 calories, 4 grams fat
Tofu (raw, firm) (1/4 cup), 90 calories, 6 grams fat

Meat, Poultry, Fish, and Eggs
Eggs, chopped (2 tbsp.), 25 calories, 2 grams fat
Lean ham, chopped (1 oz.), 40 calories, 2 grams fat
Popcorn shrimp (1 oz.), 30 calories, <1 gram fat
Surimi (1 oz.), 30 calories, <1 gram fat
Tuna in spring water (1 oz.), 35 calories, <1 gram fat
Turkey in strips (1 oz.), 40 calories, <1 gram fat

Cheese
Cheddar cheese, grated (2 tbsp.), 55 calories, 5 grams fat
Cottage cheese, creamed (1/4 cup), 60 calories, 2 grams fat
Cottage cheese, 1% low-fat (1/4 cup), 40 calories, <1 gram fat
Feta cheese (2 tbsp.), 50 calories, 4 grams fat
Mozzarella cheese, grated (part skim) (2 tbsp.), 45 calories, 3 grams fat
Parmesan cheese (2 tbsp.), 45 calories, 3 grams fat

Others
Bacon bits (1 tbsp.), 25 calories, 2 grams fat
Chow mein noodles (1 tbsp.), 15 calories, <1 gram fat
Croutons, seasoned (2 tbsp.), 25 calories, 1 gram fat

Mixed Salads
Potato (w/mayo) (1/4 cup), 90 calories, 5 grams fat
Three-bean (in vinaigrette) (1/4 cup), 60 calories, 0 fat
Tuna salad (w/mayo) (1/4 cup), 95 calories, 5 grams fat

Dressings
Blue cheese, regular (2 tbsp.), 150 calories, 16 grams fat
French, regular (2 tbsp.), 145 calories, 14 grams fat
Italian, fat-free (2 tbsp.), 15 calories, <1 gram fat
Italian, regular (2 tbsp.), 85 calories, 8 grams fat
Lemon juice (2 tbsp.), 6 calories, 0 fat
Oil and vinegar (2 tbsp.), 145 calories, 16 grams fat
Thousand Island, regular (2 tbsp.), 120 calories, 11 grams fat
Vinegar (2 tbsp.), 6 calories, 0 fat

Imagine a salad bar with bowls and bowls of ingredients. Your plate is empty. How would you build your salad? When your plate is full, add up the calories and fat - you might be surprised.

I find this very helpful. Notice that they don't even list Ranch Dressing! A few suggestions:
1. Pace yourself. Check out the salad bar from end to end before you even begin filling up your plate.
2. Use a small salad plate, not a dinner plate.
3. Start with greens. Dark-green leafy veggies such as spinach and romaine supply more nutrients and phytonutrients than iceberg lettuce does.
4. Spoon on plenty of brightly colored veggies, legumes, and fruits for their nutrient, fiber, and phytonutrient benefits. They are low in fats, too.
5. Make it a hearty salad with protein-rich ingredients: legumes, lean meat, turkey, crabmeat or surimi, tuna, eggs, and cheese. Cottage cheese, other cheese, and yogurt on the salad bar also add calcium.
6. Lighten up on higher-fat toppings and mayonnaise-based side salads.
7. Dress your salad for success! A 2-tablespoon ladle of French, Italian, Blue cheese, or Thousand Island dressing adds about 150 calories to an otherwise low-calorie salad. Too often, people spoon on double or triple that amount and overpower the delicate flavor of the salad ingredients. Go easy, try a low-fat or fat-free dressing - or sprinkle on just a splash of flavored vinegar or lemon juice.

I hope this helps to make your salads better! Again, if you want a printable copy, email me. Have a successful day (I think I'll go make a salad for lunch!).

Wake Up Call...

This morning, I weighed and took my measurements. I'm in shock. My last measurements were taken in July - exactly 6 months ago. I've gained 20 pounds, and 14.25 inches since then. I can't really figure out why - I haven't eaten tons more than normal, but I also haven't moved very much. And I've had 2 surgeries, so I've been down more than normal, I guess. I am at my top weight of my whole life right now. It's very depressing. Even more depressing - I weigh 115 pounds more than when I got married 24 years ago. I'm over 40 inches bigger (in just 3 areas) than when I got married.

Well. I bet that just made all of you feel SO MUCH better! I've got some work to do, right?! I've reviewed my goals, and I feel good about them still. The two things I've found to be the hardest so far, are 1) drinking enough water, and 2) making sure every portion size is smaller. Those are the two things I'll focus the most of this week. The best thing I've done? I haven't had even one sip of soda since the 31st of December. I'm quite proud of myself for that - soda is one of the things I love the most. (she says, bovinely).

I've got to close this - I need to go walking before dark. I really don't want to be walking in the cemetery after dark.

I've got a very cool post on salad bars that I'll do later.