Mid November Update....6-1/2 months into portion control vegetarian weight loss plan

Been treading water the last 6 months.   No excuses but I do have a reason.  Since I moved to Leakey in 2011 I have found it increasingly difficult to walk for more than 5 minutes without getting out of breath. Finally after mentioning a couple of times to my doc, I have seen a pulmonologist and do have some pulmonary hypertension and a little COPD.  I have started using an inhaler twice and day and it works, so back to walking!

Half mile track north of Leakey

It has been nice weighing in every day and seeing that those 10 pounds have not come back.  But it is wearing a little thin to think that 10 pounds is going to be all I ever lose.   I am really glad to be getting back on track...literally.   For the last couple of weeks  Dale and I have been walking the track at the park on the north end of town.  It measures about half a mile, so during our 30 minute walk, Dale usually does 4 laps and I do 3.  We take Wednesdays off.   The other day I met Beth Lawless up there, who runs the Zumba classes at  the center in the park.   I plan to add a Saturday Zumba class to my routine.

So what else is new?

THREE WAYS YOUR IPOD CAN HELP YOU GET HEALTHIER

I know I love mine!

1. 

 EXERCISE PODCASTS

I have downloaded several of the Kathy Smith audio fitness walks from the iamplify website and I just love them. 

I used these years ago and they are still  great tools for keeping you on pace and keeping your motivation going while you walk.  These are what I listen to on my morning track walks and here's how to get your first one for only 2.95:

http://www.iamplify.com/store/product_details/Kathy-Smith/Weight-Loss-Walk-Fit-with-Kathy-Smith/product_id/1066

2. 

SLEEP HYPNOSIS

I seem to benefit from sleep hypnosis and have used it with success many times in my life.   After a lot of experimentation, I have found one that  I like.  Dr. Paul Ogilvie has  a set of three weight loss scripts that I can put on my ipod and let them rotate all night long.  The set that I chose features music utilizing Brainwave entrainment,  a music technology which is designed to help your brainwaves enter a more relaxed, peaceful, and meditative state of mind.  The first tape focuses on weight loss and insomnia, the second on weight loss and confidence and the third on weight loss and motivation.  All he asks for is a donation.   You can get them here:  http://www.liberationinmind.com/

  

3.

NIKE FITNESS APP

This little gizmo comes already installed on your ipod and it is invaluable for tracking your exercise progress.  By turning your ipod into a pedometer, it records the number of steps you take along with the time you are walking.  By calibrating your stride and weight, you can also track calories used and other useful info. 

AND FINALLY....THREE GREAT PRODUCTS I HAVE FOUND!

1. 

GARDEN LITES The Delicious Vegetable Company-- I have tried their Roasted Vegetable Souffle and their Zucchini Souffle.  Both are delicious as advertised if a little salty. 

Print coupon here:  http://www.garden-lites.com/coupons/

2.

 INTERNATIONAL DELIGHTS  has some great flavors that are both Fat Free and Sugar Free:  Caramel Creme, Caramel Marshmallow and Chocolate Almond Biscotti.  And I have really been enjoying the Pumpkin this month!

3. 

MINDLESS EATING.com  has some good tips for behavior modification and this Free checklist for healthy habit changing. Get yours here:  http://www.mindlesseating.org/free_stuff.php

And that's all for now....Let's see how it goes this next month...Look for the next update to find out :  To Zumba?  Or Not to Zumba?  

Summer Games 2014

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THREE MONTH UPDATE ON VEGETARIAN CONTROLLED PORTION EATING PLAN

Well it has been a tough month for weight loss.  At 6 pounds down (from 9 pounds down last month) I have done a fair share of backsliding and I need to understand why. 

We have had a lot of foods around the house that  I should not eat. And normally that isn't really a problem because if I decide to have marshmallows or vanilla wafers, I mete out the correct serving size and factor into my total calories for the day. 

However, when faced with taboo foods outside the home, I seem to lose control.  I had some delicious dump cake at a friend's 4th of July party, then a pint of Haagen Dazs Caramel Cone to top off the celebration.  The following week at Bobtopia I indulged in all the Julio's chips and dip I wanted.  Plus a pitcher of sugar and salt-laden margaritas. A friend also sent a huge tray of cookies home with us.  Uncontrolled portions, nothing to say "Stop! You've had enough!"  I could not resist.  And I knew that I was overeating, so I started skipping meals to compensate. (Hmmm...didn't I learn not to skip meals last month? Okay, I learned it again.)

What this uncontrolled, unplanned eating did was to whet my appetite for more.  So anything around the house was fair game. Milk and cookies.  More chips. Mac and cheese.  Peanut butter sandwiches.  Toast and jelly.  All of which resulted in some major regaining of pounds lost.  

It isn't the end of the world, though it does set me back a bit.   But after getting back on my regular portion-controlled eating plan, I find that the cravings are gone.  By staying on an eating schedule I find that my appetite is satisfied and I need less to feel full.  

The main thing to remember is that weight control is a journey, a life-long process.  There will be setbacks, there will be highs and lows.  But the journey is never over.

EXERCISE:  

The elliptical popped a screw and it has taken a while to get it fixed right but it is finally working now.  So in the morning when I am waking up and listening to my Audible books on my iPod, I find that if I am already wearing my exercise clothes *as pjs!* it is very easy to wander into my office and hop on the elliptical, and it is amazing how fast that 20 minutes goes by listening to an audio book.  Then again at night after work I stream Netflix favorites;  I find that the time passes by quickest when I am watching something funny like a 20 minute sitcom.  I know that mindfulness dictates that I am supposed to "Be Here Now" and all that but when I am exercising I don't like to concentrate on the effort and discomfort and prefer to "Be Somewhere Else".   I would like to stay on this exercise plan at least 5 days a week for the next month and see what changes I can observe, then to increase the duration to 30 minutes.  Also I have an Outlook reminder to take 4 stretch breaks during my work day and I have now added weight lifting exercises for my arms during those breaks.  

TEN NEW FAVORITES:

1.  It is really indulgent for a morning or afternoon snack to have an ice cold Chai latte and a chocolate-dipped biscotti for about 115 calories.  Really helps to stretch out the time between meals without getting super hungry.  

2.  Another favorite is individual fruit cups: vanilla and spice flavored pears and caramel flavored apples & pears kept cold in fridge, a refreshing snack.  Although a piece of fruit is perfectly fine too, the Del Monte cups are really yummy and only 60 calories.   

3.  Adding sesame seeds to my frozen oriental meals is a nice touch.  

http://whitzmix.com/

4.  I also like to amp up my egg and Morningstar farms sausage breakfast sandwich with fresh spinach, mushrooms and Ba~cos. And don't forget the WhitzMix and Pace Picante!

5.  I'm a big fan of a hearty breakfast.  When I want a major omelet in less than 5 minutes, I cook a Smart Ones Potato Broccoli Cheddar dinner for 3 minutes, open it, pour in one egg with an extra egg white beaten in, close the cellophane on top and cook for another 1/2 minutes.  Voila...a filling breakfast that sticks with me for hours  for 315 calories.

6.  And for any white-sauced pasta dish, I have found that lemon pepper cuts the creaminess and adds a nice zing.  I saw orange pepper seasoning  at H.E.B. today and can't wait to try that.

 

 7.  These are so much more flavorful than plain veggies and just 40 calories per single serving!

8.  So I don't feel deprived while Dale munches through Netflix movie nights:   (although the whole bag is about 300 calories so it has to take the place of a late supper AND didn't I just learn not to skip meals again?)

9.  And my three latest discoveries at the grocery store (yes, that says caramel marshmallow creamer):

10. C9 by Champion workout gear on my Target wishlist.  Most active wear tops are so clingy I have to wear a coverup over them, but these are so forgiving:

TWO MONTH UPDATE ON NEW VEGETARIAN FROZEN FOOD EATING PLAN

I am almost to the end of week eight and I am down 9 pounds.  This is right on track with my goal of losing 1 pound a week, despite a few hurdles this month:

Hurdle: Having grandkids for a week, and their  kinds of foods.  Being tempted to "clean up" on their leftovers. 
Lesson:  It did help to buy my own Morningstar corn dogs, but I should have bought more.
 
Hurdle:   Sidelined a little by traveling, Buccees and other  roadside attractions,  family reunion.  Lesson:  Pack a bag of baby carrots in my purse.
 
Hurdle:  Coming home tired, skipping a meal.  This is when I go in and grab crackers and peanut butter and sit down in front of my computer and before I know it I have eaten my calories for the whole day.  Lesson:  Don't skip meals or snacks.
 
Mile Marker:  I am learning better how to control my portions.  Not everything I buy comes in single serving size.  I have bought the Morningstar Farms Orange chicken, which comes  in a family-sized  bag, and  I measure it out according to  calories.
 
Mile Marker:  One thing that is different this time, is that usually when I diet I keep a constant visual in mind of how I am going to look when I get to goal weight, how I am going to feel, the things I will be able to do and the clothes I will be able to wear.  This time, not so much.  When the weight loss is this slow, I find myself focusing more on now…how much I have lost so far, how I look and feel today, how I will feel tomorrow.   Because it is VERY slow.  In the past I have made the mistake of expecting much quicker results because I used to lose so much more quickly.  But things have changed, I don't lose quickly and I have become more realistic about that.  I have learned to be accepting when a whole week goes by and I do not lose a pound.  Or even gain a pound or two.  It is all part of the process as the body acclimates to the changes going on inside. Slow and steady wins the race.

ONE MONTH UPDATE ON NEW VEGETARIAN FROZEN FOOD EATING PLAN 

26 days ago, when I started my meatless, portion controlled, calorie controlled frozen food way of eating, I mentioned that my aunt had told me the secret to losing weight was simply eating less.   It is working for me! I am down 6 pounds as I complete my 4th week, which means I am 2 pounds ahead of my goal of 1 pound a week.  

You know, eating less is not only the secret to losing weight.  It is also the secret to a healthier, longer life.  I was listening to NPR the other day and they were talking about the naked mole rat.  I googled it and found an interesting article here:  http://microbiology.science.oregonstate.edu/content/long-life-and-naked-mole-rats

Basically, the article explains the research of  Minhazur Sarker who works in the lab of Tory Hagen, a renowned researcher with the Linus Pauling Institute:    The only cold-blooded mammal, the naked mole rat has a low metabolic rate and spends its life underground; all characteristics that contrast sharply with human life. But the naked mole rat also has something that humans have pursued for centuries: the key to longevity. These rodents, Sarker says, can live up to 30 years — 10 times the lifespan of other rats. 

As the article points out:  "The only real known paradigm of increasing mean lifetime of species is dietary and caloric restriction,” Hagen says. “When you restrict calories but provide vitamins and micronutrients to maintain basic function, the species lives for an inordinately long time."

SO!  In addition to shedding fat and pounds, which reduces the risks of heart disease and stroke, high blood pressure, diabetes, some cancers, gallbladder disease and gallstones, osteoarthritis and knee problems, gout and breathing problems such as sleep apnea, I am increasing the time I have to spend on this earth being a productive person and enjoying life. 

AND NOW:  Interesting notes about the new eating plan so far:

• 1.  Giving up is no longer an option.   I have had a lot of up and down moments on the scale...sometimes my weight varies as much as 4 pounds in the same day.  In the past, this has been very discouraging and I would "give up."  By that I mean if I was on MediFast (a very restrictive eating plan) or Weight Watchers (a complicated eating plan for me as far as counting points and planning meals, shopping etc.), I would go back to something easier/less expensive, i.e. my usual way of eating, which was just eating what Dale cooks or whatever I felt like eating.  HOWEVER!!  Now there is nothing to "go back to."  The way I am eating is already easy!  I am eating a wide variety of foods, and while there is calorie and portion control built in, I do not have to think about it and I do not feel deprived.  Meals are ready in 5 minutes and there is no messy cleanup.  Frankly I do not feel like there is any other way to eat. So basically I have found the way of eating that suits me and I have no desire to eat any other way.  Of course eating out is the challenge, but even if I did splurge once a month and eat a big mexican dinner, this would have negligible effect on my overall weight.

• 2.  This way of eating is saving us money. Dale is not crazy about frozen packaged meals, but he has ventured bravely into that territory and has found it is not so bad. He is still experimenting.  But the nice thing we have noticed is how low our grocery bill has been this month.  By not preparing meals from scratch, we are saving quite a bit because we don't have to buy a lot of separate ingredients.  Not to mention the time we save by reducing the prep time in the kitchen.  

• 3.  This way of eating is healthier than it sounds.  Many of these prepackaged meals are preservative-free. Makes a lot of sense since they are already preserved by being frozen.  

• 4.  Favorite foods:  I love the Smart Ones Lasagna Florentine. And I feel like I am cheating when I have a Morningstar biscuit stuffed with scrambled egg and sausage for breakfast. Another breakfast that is full sized and doesn't feel like a diet:  Two pieces of toast (Nature's Own Whole Wheat) topped with microwaved egg (one whole egg, one egg white) mixed with Morningstar Farms sausage patty (crumbled).  Top with picante and Tony Chachere's:  300 calories. 

• 5.  Upcoming challenge:  Summer Games 2014 (four grandchildren for one week).  That means corn dogs.  And I have to admit my South Texas D.Q. Buc Days heritage is unable to withstand the crispy deliciousness of corn dogs.  I'd better stock up on some MorningStar Farms mini corn dogs...I can have 7 of these little nuggets for 300 calories and won't be tempted to dig into the kids' food.

ONE WEEK UPDATE ON NEW EATING PLAN (ACTUALLY 10 DAYS AFTER STARTING)

Down 2 pounds!  Feeling less hungry, feeling thin, very energetic, not tired.  Don’t feel deprived.  I know I can have a snack but I don’t always have it.

Enjoying meals, eat a salad or vegetable with one of my meals each day.  Looking forward to trying new entrees.  Have found some I really like like the lasagna Florentine and the portabella mushroom bowtie pasta.   Made root beer float with the vanilla yogurt.  Need to get some skinny ice cream for that.

Scale has been all over the place.  Actually went down as low as -6 pounds on Sunday.  Had several ritas on  Sat and Sunday and a few Julios’s chips.  

I feel like I can do this and that it is going to work this time.  Not at all discouraged with my weigh-in.  Feel I am still ahead of the game and thus avoided disappointment and urge to give up.

Adding in a little exercise on the elliptical each night watching old episodes of House.

A New Way of Eating: PORTION MANAGMENT

My Aunt Velma was never skinny.  Even when she was a teenager she had the kind of figure we used to call "big-boned."  Later in life, when she was in her 70's, I noticed that she had lost weight and asked how she had done it.  "I just started eating half the amount I used to eat," she told me.  She enjoyed substantial and permanent weight loss simply by cutting her portions in half.  

Since the first of this year I have been very unhappy with my weight, which has slowly crept up over the years. I had to make a trip to Portland Oregon last Christmas, and it put me in some uncomfortable situations such as cramming myself into the airline seat and holding my arms in so as not to touch my seatmate.  Also walking from one end of the airport to the other really got me out of breath.  

I really needed to lose weight, but I have tried and failed at so many different approaches that I had become stuck in an attitude of not really believing I could ever be successful.   

And then it hit me.  In our society, the portions out of control.   Think of the huge platter you get served at most restaurants.  Or how about regular family meals that serve 6 and we make it for 2 people.  That tiny container of Haagen Dazs that you gobble in one sitting is actually 4 servings...but do they package each serving separately?  No.  Because they know you are going to eat the whole container.  Don't even get me started on Thanksgiving and Christmas dinners, where the amount of food would sustain a third-world family for a month.  

If someone would just serve me my meals like they do in hospitals.  Or like the very rich, if I could just have a cook who would prepare the correct foods in the proper amounts.   Lots of people seem to do well with Nutrisystem and similar programs because they get their foods in a box and it takes all the margins for error out of the equation.  Your calories are decided for you in advance.  No cooking, no deciding what to fix for dinner, no having to slim down your favorite dishes.  

And then I realized that there is a wealth of low calorie food at my local  grocery store, prepacked  in portion-sized servings.  Individual meals, prepackaged bags of vegetables,  100 calorie snacks and more.

So last Sunday I went to the grocery store.  And came home with this:

28 entrees, 16 Individual  Frozen Yogurt, plus Laughing Cow and WW String Cheese Snacks

 I came home and planned out menus for the next two weeks, keeping my calorie count around 1100 for each day.  That way, I decided, I would have saved enough calories for a few rewarding Crystal Light Margaritas come the weekend.

Week One Menu

Now, I know what everyone is thinking.  "But the sodium count on those frozen meals is sky high!"  Well I checked and it is not too bad.  But to offset the extra sodium, I decided I needed to make sure I got in my 8 glasses of water each and every day without fail.   So I made these:

Found this idea on the internet.  This makes it really easy to drink all your water for the day.

I am so excited to be starting this new WOE.   On my first day (Monday), I woke up feeling happy to know I had three good meals and two snacks on my plate for the day and was on my way to safe permanent weight loss...FINALLY!!!   

Day One (Monday):  The first day went well.  Was very full at times.  Only weak moment was after work on the computer, the familiar urge to grab some sort of snack.  Will definitely save my p.m. snack for this time of the evening.  Avoided temptation but did take one bite of Dale’s lemon meringue pie.   Otherwise stuck to plan. 

Day Two (Today):   I plan to weigh on Mondays and Thursdays.  I should not have weighed today but I did (and was down one pound).  And I totally stuck to the plan today.  Decided to start blogging about this experience.  That’s how sure I am that it is going to work.  The science says I should lose about a pound a week, about 50 pounds a year.  So I am going to give it my all...and to try  to stay on some sort of Portion Management for the rest of my life, so there is no set date to “end” this WOE.