Losing It

Someone asked me how it was I’ve lost 14lbs in three weeks “already.” I’ve been thinking about it all evening.

First, it’s mostly water. Yep, the first few pounds at the beginning of any diet is water that has been stored in your tissues and is released. So, it isn’t 14 lbs of fat. Not at all.

Second, I’m eating a ton of food. 1600 calories a day is more than enough for me. I have noticed, though, that I am eating less butter (I didn’t even have any on my rice tonight at dinner–nor on my asparagus. I just didn’t even think of it.) I’m also eating fewer carbohydrates than ever before.

Third, I’ve never been a yo-yo dieter. I lost about 79lbs once in my twenties. I kept that weight off for close to ten years before I got married, had a baby and piled on the pounds. My second attempt was after I weaned my daughter. I don’t remember my stating weight, but I did get down to 165lbs and I was looking good! But then I gained it back (and more) in the last 7 years. I read once that constantly going on and off diets was dangerous, so I never bothered.

Fourth, I am lucky to know what works for me.
1) Variety. Lots and lots of choices about what to eat. I may fall into ruts, but they are MY ruts, no one else’s.
2) I don’t eat white anything except potatoes and popcorn. Never have. I do like white bread buns, though and sourdough bread. But I’ve never eaten them very much and they are off-limits until we’re done.
3) Structure. I don’t do well if I don’t have something to guide the variety I need. The plan I mentioned above was based on “intuitive eating” and all I remember was feeling hungry and drinking a LOT of diet pop. That’s why the “box chart” plan works so well for me. It’s a portion plan: and each serving has its own little box. I like ticking off the boxes. Even more, I like looking at “what’s left” in order to figure out what I can have for my evening snack. Tonight, for example, it was a piece of toast and yogurt.
4) Support. OK, I am a glutton for support. This is why I am glued to my computer reading and responding to posts at 3FC all day. Thank goodness for the internet, though! The amount of support I feel I need could not be sustained by any one individual or group.
5) I forgive myself. Often. Then I get up and try again. What else is there to do?

Fifth, I am excited and thrilled that I am finally doing something about this awful weight–and the pain I was in almost constantly is receding. I feel absolutely fantastic. I’ve never tasted better food! I am enjoying myself immensely. I don’t know how long this will last. But, for now, I’ll take it.

I have no idea whether this will be helpful to anyone, but I hope it is. At the very least, I hope you can see that a successful weight loss plan is not just about diet and exercise, but about making your life better. Your plan has to suit you and your lifestyle: It has to work for you and all your little quirks.

PS: I keep thinking I’ll wake up and realise that all of this is just a dream. I am definitely in the “honeymoon” phase, still!

Posted on June 17th, 2009 by alanaincanada
Filed under: Uncategorized | 1 Comment »

Weight last week: 245.8
Weight this morning: 243.0
Net: -2.8

Total Lost so far: 14.0 lbs

Yes!
I’ll take it.
It’s that TOM, so I’ve likely lost a bit more–which if I stay on plan should show up next week. I almost wrote, “if I’m good” but staying on or off plan does not make me good or bad in any absolute sense. I am just so happy and pleased with myself for staying true to my goals. Yes, I did have a few pieces of carrot cake this week and hated myself so much for it, I destroyed the joy of eating it. (Which was the point, I think!) So, I made everyone else eat it up quickly and then I didn’t have to worry about my lack of will and self-loathing anymore!

On a positive note, I discovered a new addiction this week. Yep, exercise! I love endorphins (and they love me back!). As well, I exceeded my goal by 15 minutes. It was unintentional.

These were my goals for last week:

1) Exercise:

done

only did one. I’m going to have to give some thought about how to actually get this done. I tried doing it right after riding the stationary bike, but I do that in the basement and putting my nose next to our basement floor was altogether too gross and creepy. (It’s unfinished, so spiders and all sorts of crawly things live down there!).

2) Clear out the basement and make it more workable.
Done. Not sure how much more workable it is, but it is more pleasant.

3) Continue doing the dishes and clearing off the counter tops and stay accountable with a weekly picture.
Oh dear. Some nights are better than others. I’m just not doing very well with this at all.

4) Stay on plan!
Except for the Carrot cake, I did.

Goals for this week:

1) Exercise:

2) Dishes.
Keep the counter top cleared and the dishes done every night before bed.

3) Laundry.
Keep on top of it. 1 load all the way through, every day. I was rooting around for socks to do my workout twice this week. It almost de-railed me. Can’t let that happen!

Maybe I should be doing more? I don’t know. There’s a connection between housekeeping and weight loss which I need to focus on a bit more–but then there’s a a connection between housekeeping and everything–and I’m a terrible housekeeper. And that makes me feel lousy, no matter whatever other success there may be. But I’m really addle-brained today. So, that’s it.

Posted on June 15th, 2009 by alanaincanada
Filed under: goals, progress | No Comments »

I made a goal…and a promise. The goal was clear off my counter top before I went to bed. Every night. No exception.

Unfortunately, there were exceptions.

I promised myself I would take a picture of the counter top every night and when the week was up, I would post them. I’m not sure why. I do know that the very thought of doing this motivated me every single night those counters were cleared–to the point where they wouldn’t have been cleared otherwise. And on the nights it wasn’t enough to motivate me—well, I burned supper Sunday night and tackling burned pots and pans is a time consuming business around here. And Monday was very, very busy. My husband said he would do up the dishes for me–I snapped the picture just as he was about to make himself a snack (thus the peanut butter on the counter).

So, here’s the truth.

and

and
last night.

And I commit to the same deal for next week.
Keeps me honest.

Posted on June 9th, 2009 by alanaincanada
Filed under: Uncategorized | No Comments »

Pork Chops Diane

from Saving Dinner the Low-Carb way by Leanne Ely.

4 boneless loin pork chops. (About a pound, total)
2 teaspoons lemon pepper
2 Tablespoons butter (I used Olive oil).
2 Tablespoons Lemon Juice
1 Tablespoon Worcestershire sauce
1 teaspoon Djon mustard
1 Tablespoon minced parsely.

Sprinkle the surfaces of the chops with lemon pepper. Heat butter (or olive oil) in heavy skillet over medium high heat, cook chops for 3 to 4 minutes on each side or until cooked through. Remove and keep warm.

Add lemon juice to the skillet, along with worcestershire sauce and mustard. Cook, scraping up brown bits from the bottom and mixing with pan juices until heated through. Pour sauce over shops, sprinkle with parsely and serve.

Nutritional info:
191 calories. 11g fat, 25g protein, 2g dietary fibre, 2g carbohydrate, 71mg Cholesterol, 332mg sodium

Exchanges: 0 grain (or starch); 3 1/2 lean meat; 0 vegetable, 0 fruit, 1 fat, 0 other carbohydrates.

I made it differently, I always do…no lemon pepper, forgot the parsley and I tend to braise the meat in the sauce after I’ve browned it as our cuts of meat seem to be thicker than Ely allows for. But, as always, it was yummy.

Posted on June 9th, 2009 by alanaincanada
Filed under: Uncategorized | No Comments »

Weight last week: 252
Weight this morning: 245.8
Net: 6.2

Total Lost so far: 11.2 lbs

Wow.

What a week.

These were my goals:

1) buy a long weight lifting bar.
Not done. I don’t have my own car–so it is difficult to get out and get one, that’s true. As well, we’ve been struggling financially this week, so it’s not the best time to be spending money. As well, I need to clear out a spot in the basement! Ugh. I hate that–but it shouldn’t take more than an afternoon to make it workable down there. (I spent 8 weeks clearing out the basement last year, doing a little bit every day.)

2) Bring the water up to 4 pints a day.
Done. I even like a little splash of lemon juice. And it’s weird. Three weeks ago I only drank water in the evenings, when it was too late to have coffee. Now, I actually crave my water, if I’m too long without it. I even bought my own water bottle so I’ll always have some.

3) Adapt and/or begin to follow Bob Green’s “Best Life Diet Plan B” (1600 calories).
Done. This has been interesting. I’m still getting used to it.

4) Exercise:

Done. This was done in the first three days–and then I slacked off. So, obviously, under setting a goal is not effective for me. However, I did exercise for a total of 165 minutes. That’s not bad.

Not Done

Just did one. Hmmmm.

5) Take my supplements everyday.
Done

6) Buy a food scale.
Done.

I added one other goal mid-week and that was to do the dishes so that my counters were clear every night before bed. I’ve been taking pictures and I will post them to keep me accountable for my progress. That’ll probably be tomorrow.

Goals for this week:

1) Exercise:

2) Clear out the basement and make it more workable.

3) Continue doing the dishes and clearing off the counter tops and stay accountable with a weekly picture.

4) Stay on plan!

5) I want there to be a number five.

Wish me luck.

Posted on June 8th, 2009 by alanaincanada
Filed under: goals, progress | 2 Comments »

I have made my menu plan for the next week.
I’m feeding two kids and my hubby. Here’s what we’re having for supper.

Sunday
Roast Lean Ham with Roasted veggies. Fruit Salad for dessert.
(Carrots, Potatoes, Sweet Potato, Turnip, Parsnips and Butternut Squash.)

1 Meat per ounce of ham, 1 veggie per 1/2 cup of veggies.

Monday
Baked Sole smothered in Tomatoes with Basil and Parsley. Brown Rice. Green Beans.

1 Meat per ounce of fish, 1 veggie per 1/2 cup of green beans and 1 grain per 1/2 cup of rice.

Tuesday
Pork Chops Diane with Rutabagas and a Cucumber and Tomato Salad.

Per serving: 3 1/2 meat, 1 fat. 1veggie per 1/2 cup Rutabaga. 1 Veggie per 1/2 cup salad

Wednesday
Homemade Spaghetti sauce (with meat), pasta and Spinach Salad.

yet to be calculated.

Thursday
Chicken and White Bean Salad from Cooking Light

Yet to be calculated.

Friday
Beef Stroganoff, egg noodles and carrots.

Per serving: 3 meat, 1 Vegetable, 1 1/2 fat. 1 Grain per 1/2 cup of noodles, 1 Veggie per 1/2 cup carrots.

Saturday
Left overs!

Posted on June 7th, 2009 by alanaincanada
Filed under: Uncategorized | No Comments »

Ch-ch-ch-changin’

I’m reading a book called Changing for Good, by James Prochaska, John Norcross, and Carlo C. DiClemente. The authors studied real people, “self-changers” they call them, who took themselves through the processes of change. I’m not that far into it, yet, but already it has me thinking. They outline nine stages of change:

The authors contend that with each stage comes a corresponding process which helps the person along the path of changing. (And it can be a spiraling path, as well, with a typical changer making three or four circles round. That’s why they prefer to say the changer is “recycling” rather than undergoing a “relapse.”) One process, for example, is something they term “emotional arousal.” I certainly experienced THAT when I looked at my picture of me all dressed up for the recital. It’s a natural part of contemplation and preparation. So is reevaluating one’s self.

Obviously, with respect to my weight loss, I have reached the action stage. But there are lots of other areas of my life which I would like to change as well. I’d like to decrease my

And of course:

I’m hoping the book will help me sort out what I need to do to move these changes along the path from contemplation to action to maintenance and, where possible, termination.

Posted on June 6th, 2009 by alanaincanada
Filed under: Uncategorized | No Comments »

I have had debilitating back pain for about ten years. I had let it decrease my mobility to such an extent that many mornings I could not move when I woke up. I would face a day of pain, day after day after day. I responded by trying to move as little as possible: which, I’ve since learned, only made matters worse.

I became extremely frustrated with it. But, strangely enough, whenever I come to the end of my rope, I turn into an optimist. I don’t know why, but I’m quite grateful!

So, backed up immobile against the proverbial wall, I refused to give up hope. I knew there was more I could do than just the stretching my chiropractor had vaguely suggested. Looking for a book on weight lifting, I came across A Consultation with the Back Doctor, by Hamilton Hall, M.D.

Here is one excerpt:

No one need just accept the pain, and certainly no one should quietly endure the associated loss of function. We all have the ability to fight back. p. 17

Hall gave me tools to fight back. He told me if it felt good to stretch or stand a certain way, then do it. He affirmed for me that bending forwards hurts and aggravates the pain. So, now I do dishes in a sort of plie squat with a pelvic tilt. And I take breaks to bend backwards. It helps. It helps so much to know that I can do something about it and don’t need to wait until I get to the chiropractor!

So, part of my workout routine includes core strengthening exercises. There’s one in particular I look forward to performing properly some day. It’s called the plank and, for right now, the modified version is just fine! Here it is.

The Plank Exercise

I went and found this on you-tube after trying to do the proper, second position. I was completely unable to get off the floor!

Posted on June 3rd, 2009 by alanaincanada
Filed under: goals, work out | No Comments »

Every Tuesday, I’d like to include a recipe of something I’ve loved. It may be something new, like the wrap below or it may be an old favourite.

Tuna Wrap.*

1/2 cup canned tuna, drained.
1/4 cup fat free cottage cheese
1 Tbsp low fat Italian salad dressing
1 tsp sun-dried tomatoes, chopped
1/4 cup yellow pepper, diced
1/2 tsp garlic, minced
1 tsp dried basil
2 whole Romaine lettuce leaves.

Combine all the ingredients except the lettuce. Place on top of the lettuce leaves, fold edges over and wrap.

*I found this recipe in the June Issue of Oxygen, p. 48.

I modified it slightly. I didn’t include the sun dried tomato as I don’t like it. I substituted red pepper for the yellow, Newman’s Own low-fat balsamic vinaigrette for the Italian dressing, and spinach leaves for the Romaine because that’s what I had on hand.
Oh, and I rolled it up in a flax tortilla wrap, too.

It was very tasty and surprisingly filling. (Probably all the protein). It was also quite drippy–my cottage cheese was quite liquid as it was the last in the container!

Posted on June 2nd, 2009 by alanaincanada
Filed under: recipes | 1 Comment »

Starting weight: 257

Weight today: 252
Loss: 5 lbs

Oh Happy Dance!

My goal this week was to make better food choices than I have been doing, drink 3 pints of water (6 cups) a day and exercise. I managed all three quite well. I’m so pleased.

My victory this week: My kids had their year-end piano recital this week and I wanted to “dress up” for it. While I was shopping, though, a whole bunch of awful nasty and negative feelings came up. Essentially, I didn’t feel that someone my current size was “worth” spending any money on. I got over it, fortunately–and avoided the craving to pig out when those feelings came up! That’s the real victory, but I’m going to be vain and claim how awesome I looked. Looking at this picture is also a real wake up call.

Here it is:

My goals next week:

1) buy a long weight lifting bar. I have detachable weights for dumbbells, but nothing for squats and whatever else you need the long bar for!

2) Bring the water up to 4 pints a day.

3) Adapt and/or begin to follow Bob Green’s “Best Life Diet Plan B” (1600 calories). It only has 2 fruits, so I may want to increase that.

4) Exercise: 3 Cardio workouts (or 90 minutes for the week), 2 weightlifting workouts, 2 flexibility/core strengthening workouts. Unfortunately, I’m so stiff the last two are essentially the same thing!

5) Take my supplements everyday.
They are:

6) Buy a food scale.

Posted on June 1st, 2009 by alanaincanada
Filed under: goals, progress | 1 Comment »