comfort zone

I seem to be too much in a comfort zone all of the time. No wonder I talk about change but nothing surges me on. I only fasted for thirteen hours yesterday. It was time for my early night retirement, but I stayed up on the computer playing cards. If I had gone to bed like I was suppose to, I wouldn't have eaten in those last waking hours. I'm at the center right now and finished one hour in the weight room. I have noticed the more a machine gets used the lower the resistance feels. The ones with belts seem to stretch out like when a car belt occasionally needs changed. I know this doesn't sound like a diet blog.

How about this then? The wrong carbs are as bad as the wrong fats. That would include refined carbohydrates such as: white bread and rolls, crackers, candy, cookies, and sugary cereals. Overeating the bad refined kind of carb causes not only obesity but also heart disease and diabetes. Use whole grain carbohydrates. Doubling your fiber intake could reduce colon cancer risk by up to 40%. Skip those made from heart-damaging trans fats, called "partially hydrogenated" on the label. I'm off to my weigh-in, gulp!

fasting

I was away until today. I missed the chance to talk to myself about staying on a healthy program. I spent all day and night at that food function. Without a car, I am always subject to others schedules. No matter, I'm safe at home now and plan to do my weight room tomorrow. The only good thing I did do yesterday was go up and down the stairs a few times. The only way I can make up for yesterday is to do a one day fast to rid my system of the sugar items. I dread the weigh-in coming up on Tuesday! Someone suggested that I rant and whine too often about being morbidly obese but don't take the necessary steps available to make the change and stay consistent about my goal. Well! We'll see about that. Now I'm more determined. Sayonara!

impatient

Yesterday I did a point system and gave myself six tally marks. I managed in 15 minutes of exercise on the treadmill at the clubhouse and 45 to 60 minutes in the weight room three days prior. Come on scale move backwards, I get discouraged easily! Give me some encouragement to be able to face tomorrow's birthday party and dinner with no time for exercise. I don't want to blow it by rebelling and putting my life style change on hold again and again. You'd think at my age I'd act a little more mature, what can I say? I will try though to add some tally marks for today. I know what, the house has stairs, I'll go up and down the stairs a couple of times at a time, slowly as only I can do. I know the up coming weigh-in will show a gain but I will still try for the next three days to make a difference. I guess I'll shake the dust off my feet!

misc.

FACT: What determines how much muscle size and strength you gain, is the amount of weight you lift and the time you invest in it, not how fast you move the weight. Remember to control the movement up and down and not let gravity do the work for you.

JOKE: You've got bad eating habits if you use a grocery cart in a 7-Eleven.

THOUGHT FOR THE DAY: If you care enough for a result, you will most certainly attain it!

low-carb%

24% of all adults who have tried a low-carb diet since 2002

12% who are currently on one

20 average number of pounds study participants lost on a low-carb idet in 12 weeks

17 average number of pounds participants lost on a low-fat diet in 12 weeks

25,200 number of additional calories each low-carb dieter ate over the 12 weeks compared with the low-fat dieters

From a July/August 2004 magazine article but I don't remember which one of the mags I mangled.

Not much to say today except I did exercise at the weight room for 30 minutes. It's been three straight days in a row but I won't be returning for four days. That's not good. I don't want to lose the momentum! Maybe in between I'll do some progressive tally counting. This weekend is another family birthday party and a dinner. Here I go again. Instead of telling myself how wrong certain things are to eat, instead, I should try to remember all of the accumulating benefits that will be my reward and reinforcement towards my goal of a healthier life style, if I don't eat it. Lenvoy! (To say goodby.)

exercise

I arrived at the weight room at 8:15 am and it was packed. All twelve machines were being used with a limit of thirty minutes. I felt defeated at my efforts again to exercise as much as possible for me. I don't like hurdles when I'm still in a vulnerable place with my quest to improve my current life style. I started to return a half hour later and met up with my instructor who said it was still crowded but go ahead in, of course I did upon his request. I had to spend an hour there but I used ten of the twelve machines. I skipped the lunch and the birthday cake at the center there today. Sometimes I surprise myself.

exercise

In some slight pain and lethargic I tried to sneak past the weight room this afternoon. The instructor saw me through the window and came out to invite me in. I was on my way to the restroom. I joked and said, I was hoping you wouldn't see me my knees are soar. He offered the use of less resistant machines, accepting no excuses. I said I'll be back in a minute. I planned on disappearing. I followed through to the restroom and ended up on the treadmill, cycle, and sitting stairclimber. I only could do a combo of 27 minutes but had no regrets. Instead of lollygaging around tomorrow morning I will go straight to the cycle before my tired old body talks me out of it again. Thank you sir, for helping a misguided dieter.

slow aging

After 25 years of age our body's basal metabolism rate slows a little each year.

Don't expect twenty years of dietary neglect to be overcome in twenty days.

The middle age years are a constant battle of the bulge without proper dietary habits.

The most effecting anti-aging serum there is, is regular physical activity.

There is a steady decrease in physical and often mental performance as the years of youth go by through ignorance, bad habits, and learned prejudices.

Eating sensibly can add years to your life.

The preventive efforts of estrogen-replacement therapy for osteroporosis is negated in post menopausal women who smoke.

Omega 3-fatty acids found in fish and seafood can decrease cramps and other PMS symptoms.

Free radicals help bring on cataracts and muscular degeneration of the eyes in older people.

Taking a daily dose of calcium pantothenate can give you an unusual surge of enthusiasm.

Soy foods will slow bone loss, lower cholesterol, fight breast cancer, alleviate hot flashes and night sweats, may reduce the risk of cancer, and will work as an antioxidant.

Apples contain the water soluble fiber pectin, which can help lower blood cholesteol levels.

Two carotenoids found in spinach, leutin and zeaxanthin, appear to protect eyes more than beta carotenoids. Good sources are leafy greens like kale, collar greens, and romaine lettuce. Another source is red bell pepper and okra.

diet blahs

Busy and preoccupied the last three days with one more to go before I'm back to the weight room. I don't understand how I can be gung-ho one day and feel unaware the next couple of mindless eating days. I had some social obligations with family and just had a good old time. As I sit here to enter late in my blog, I don't even feel like supporting myself or to give any facts that will support others. Please forgive me, I know that is being selfish. Being busy has caused me to be surrounded by daily clutter that seems to weigh my mind down and drain me of enthusiasm. I am finally home for the night, if I can only declutter some areas, that always makes me feel lighter on my shoulders. Even pulling weeds makes me feel lighter, as if a load has been lifted. I'm so flaky right now, this doesn't even make sense to me. Up Up and away!!!!!!!!!!!!

article

The excess amount of salt in the American diet has been identified as a contributing factor to high blood pressure, kidney damage, premenstrual water retention and swelling, ringing in the ears, and heart disease. A teaspoon of salt contains approximately 2,000 milligrams of sodium, a level considered within the safe range (1,100 to 3,300 milligrams) by the Food and Nutrition Board of the National Academy of Sciences. But current estimates of the daily sodium intake by most adults range from 2,300 milligrams to 6,900 milligrams--which means that some individuals get all the salt they need for a week in one day.

If you cut down on salt apparently you'll lose your taste for it, according to researchers at the University of Pennsylvania who report that "long-term reduction in dietary sodium alters the taste for salt." If you cut back on salt for only a short time, however, you will crave it; it's the long-term reduction that changes your taste buds so you can appreciate the natural flavor of food.

Even though it's sold in health food stores, sea salt has the same effect as regular table salt. (It is more potent in taste.) When you're reading labels at the supermarket, here's what to avoid:

Salt
Sodium chloride
Monosodium glutamate
Baking Soda
Baking Powder
Any additive that contains sodium as part of its identification
by Robert M. Giller, M.D. "Medical Makeover"

appetite

I don't like it when my appetite wakes me up before the alarm in the morning, especially on a day off. I am aware it was not hunger, but my appetite, because I felt full in my stomach etc. I really didn't want to eat and I had my morning ritural to go through before I ate breakfast. My deeds were all in the back of my head. I was being led by a strong desire or inclination to whet (sharpen, excite) my appetite. I've made a discovery for myself. I had a good bit of chocolate before I went to bed. That had ignited a craving for sugar making me feel a strong desire to eat even though I was not hungry. To keep me from eating the wrong instant gratification foods or just from overeating in an addictive manner; I reluctantly microwaved two hot dogs, no buns, and fed the need, to stop the distraction of said appetite. The controlling feeling is gone. Now I feel as if I can get back into the drivers seat! When will I learn my lesson and stay completely away from sweets???

loser

In the scheme of things, I preferred not to be referred to as a loser. I don't like to see that thumb and index finger on anybodies forehead facing me. But I can be a humble loser in any game I play. Yet, somehow I look forward to the day I can be called the biggest loser to my fellow comrades in dieting. Losing weight has been a fleeting thought ever since my first weight gain that stayed after the birth of my child. On, and on, and on, and on again, it's way past the time to do something about it besides talking the talk. It's time to walk the talk. And that leads me right into the center's weight room onto the treadmill. I'm back again after six weeks of not exercising (according to my capabilities.) I thought it would be hard to get back into the swing of things. I didn't push it long or hard but I liked it, I really liked it! Of course, the music helps to put you in motion. Two days this week next week I want to increase it to three days. Oh, wish me luck. I've embarked on so many attempts. I think I can, I think I can, I think I can!!! That reminds me of a children's nursery rhyme.

liposuction

Almost 400,000 men and women undergo liposuction every year to remove excess body fat from their bellies, buttocks, or wherever it happens to be deposited. This improves their looks, their self-image, and even their weight. Unfortunately, however, it does not correct the abnormal chemical profile associated with obesity that predisposes to other diseases. Diet and exercise remain the most effective ways to do so.

It's possible this procedure leaves too much body fat behind, the deeper fat not accessible to liposuction. It may be the dangerous kind, rather than that which is superficially located and surgically removable. It may also be fat cells must shrink in size, not just in number (dieting does make fat cells smaller to improve one's health.) The body needs to run an energy deficit through diet and exercise in order to result in better body chemistry profile. Whatever the reason, simply eliminating the fat tissue by liposuction doesn't really reduce vulnerability to disease, at least over a short term. Extra fat is a threat to our health. In a real and measurable way, being overweight predisposes us to diabetes (with all its complications), premature heart attack and stroke, and even cancer.
by Isadore Rosenfeld, M.D. "2005 Breakthrough Health"

vulnerable

Okay dieters, let's pick our battlefields and go in fully armed! At the supermarket, never, never shop on an empty stomach. At mealtime, preplan. If you planned a healthy salad, you're more likely to follow through. If you didn't make plans, a hamburger will sound great. After a meal, pop a sugar-free mint or butterscotch candy into your mouth; resisting dessert will be easier. At a restaurant, order extra side dishes of rice and steamed vegetables. Eat more of those, less of the meat. At a buffet party, after a few hors d'oeuvres, sneak off into the bathroom and brush your teeth, You'll be less likely to eat more Swedish meatballs if they're going to taste like spearmint. At the office, visit the watercooler often or keep a carafe of water at your desk. Eight glasses of water a day keeps you more satisfied and prevents overeating. A lot of people overeat from thirst, mistaking it for hunger. After dinner, Clean up the kitchen, turn off the lights, and shut the kitchen down for the night so you don't keep going back for snacks. In front of the TV, put a thermos of ice water or hot tea on your TV table. Or lay out a preplanned healthy snack-like a measured amount of low-fat microwave popcorn. On weekends, Make firm plans to eat every four to six hours. If you're running errands and don't eat, the tendency is to get overly hungry and use your free time in a mall to grab high-calorie snacks instead of healthier choices. I knew that. I have even done one or more of those hints in one day. The trick is to do all you can everyday. It's not easy being green (or overweight!)

herbs

It's nice to know that there are things that titillate the palate that can be satisfying, calorie-free, and nutritious. We've all heard the healthy benefits of brown rice but by itself it is boring. Spice it up with herbs. Here are some herbs that are packed with flavor and have nutritional benefits:

Cilantro (Coriander) - Cilantro and its seed, coriander, are a source of vitamins A and K, potassium, calcium, iron, magnesium, manganese and copper.

Thyme - Another antioxidant powerhouse, thyme contains vitamin C, potassium, calcium, and iron.

Mint - A source of vitamins A and C, calcium and iron, mint also has traces of protein-building amino acids and disease fighting flavonoids.

Parsley - Good source of vitamin C filled with cancer-inhibiting carotenoids, vitamins A and K, iron, calcium and folate.

Another nice thing about herbs is they can be used in salads, soups, meats, vegetables, potatoes, breads, and desserts depending on the herb. Goodbye salt and butter a diet saboteur! These particular herbs are low-maintenance to grow on a sunny sill and water frequently if fresh is your bag. No need to start from scratch, buy seedlings at any garden center. Munga!

test

Being so over abundant with adapose I expected to fail the National Health Test on TV last night. The results was a "C" with concern for my health. It wasn't as bad as I expected the results to be. The only two questions that I answered that brought me down from healthy had to do with having 6 to 8 hours of sleep a night, which I do get but my snoring deducted from my points and made it a lower number for "D" instead of the "A." And of course 20 or more pounds overweight was my only bad fault. That is encouraging to me to think that all I needed to do was lose weight, and I possibly could live longer and be healthier. Along with a red glass of wine? I don't know if I want to start drinking, I'd much rather eat a grape. I also don't believe all tests are a definite indication or depiction of each individual person. Is that being a skeptic?

article

I read in the Reader's Digest by L.V. "Calorie-free Foods That Aren't." Here's a head-cathcer for you: Calorie free doesn't always mean zero calories. FDA regulations say companies can call foods "calorie-free" if they have fewer than 5 calories per serving. So calorie-free artificial sweeteners such as Equal and Sweet'N Low actually have about 4 calories in a packet. Sugar-free gum clocks in at 5 calories a stick. And the trickiest label? Cooking sprays such as Pam are composed almost entirely of fats, but are "calorie-free" because a serving size is so small. A one-second spray contains about 7 calories. But don't sweat these hidden calories: Coffee with Equal beats coffee with a doughnut; chewing gum appears to actually burn calories; and the 7 calories that you'll get from Pam are much better for your diet than butter is.

calorie 0

Selective hearing, selective seeing, can that be a pit fall? When you think fat-free do you forget the calories? When I see the word free anywhere in food my mind tricks me into thinking I can count it as a free food. If I am on a calorie-count tangent I seem to forget the calories in the minute items I may use. I'll list them today but go over the article I read tomorrow because I'm on my way to go somewhere this morning.

Artificial sweetener

Sugar-free gum

Cooking sprays

mad at me

I'm such a big (huge) baby. I need to grow up and mature. Forget the instant gratification. Always crying for that comfort zone. I started a low carb vigil. Not seeing the results fast enough I became discouraged. Up late at night, my most vulnerable time, I rebelled and ate four servings of dumb pudding. Not good, I would have rather had a cheeseburger! I threw a real tantrum for two days in the high carb zone. Today I get on the scale and have gained two pounds. Believe me if I named all of the no-nos for the last three days, you'd bet the odds would be in favor of a much higher weight gain. Twenty-nine sugar items, just because my stick wouldn't turn pink!!!!!!!!!!!

protein

Protein acts as a kind of metabolic catalyst.

Protein burns itself up very readily.

Protein stimulates the rapid metabolizing of other foods.

Protein provides for the body's perpetual manufacture of enzymes.

Protein daily can avoid hormone shortages.