One of the hardest thing about losing weight is switching habits. Food is such an integral part of everything I do that I need to change some of the habits that make me eat.
For example, at coffee break at work I'm usually ready for a bag of popcorn or pretzels or an occasional cookie. But those are all high carbohydrate and highly concentrated of flour and sugar. In the vending machine we have these little salami sticks - all meat, all protein, and very flavorful. The switched habit? Salami instead of sweets.
Another switched habit? Toast. I love toast. I especially love peanut butter toast, with the toast still hot to make the peanut butter liquify. Mmmm....mmmmm... :-) The habit, of course, is breakfast and bedtime. The switched habit? At breakfast, I'm eating higher levels of lean protein: peanut butter is protein, but definitely not lean, and loaded with sugar and salt. I'm dipping my bacon in the egg or cooking it in the eggs rather than using toast. At bedtime, I'm so satisfied with the high proteins through the day that I'm not feeling like a snack at bed time.
Yet another switched habit? Church. We are a doughnut Church. And a baked goods Church. And a cookies Church. I haven't had a doughnut at Sunday School for over a month. What is the changed habit? First, I eat a good protein laden breakfast before Church, so I'm less inclined to want a doughnut when the box is opened. Second, I don't go near the doughnuts... I wait until everyone's had their chance at them and then realize that all the good ones are gone. I wouldn't want the jelly filled ones even if I were still eating lots of sugar, flour and carbs.
Switching habits is hard, though. I've missed a few evenings posting my progress on this blog. Some of them have been the computer's fault - I don't know what caused the slowness, but I'm glad it's over. Sometimes it's my own fault... I wait too late in the evening.
In order to lose weight, switching habits has to happen.
Here's today's journal:
Weight - 232.6 up a pound from yesterday
Breakfast: Two fried eggs (down from three) and five strips of bacon
Snack: Two packs of salami sticks (four little sticks)
Dinner: Low carb burger at Hardee's (no mayo, no cheese)
Supper: 1 and 1/2 boneless pork chops, spinach salad with bleu cheese crumbs, 1T bleu cheese dressing, hard boiled egg and a little tomato
Didn't jog/walk today - need a rest day.
Monday, August 23, 2010
Saturday, August 21, 2010
Month 2 Day 16 - A Goal
This whole project is a large goal, but I've decided to set a shorter term goal. I'm going to jog in the Roann Covered Bridge Festival 5K on Sept. 11.
I haven't run (or jogged) in a race for over 20 years. Since it's 5K it will only be 3.1 miles, but it will be a long distance for me. I've been up to just under 2 miles so far, so the goal will challenge me to stretch the distance over the next three weeks.
Tonight I did run just over 2 miles and I walked about 1/2 mile before I started running: that is the first longer distance challenge.
Here's today's journal:
Weight: 233.6 (down 1.4 from yesterday)
Breakfast: three fried eggs, five slices of bacon
Dinner: cottage cheese and tomatoes, two weight watchers string cheese and three strips of bacon
Snack: almonds (about a fistful)
Supper: chicken, cottage cheese, tomatoes
I haven't run (or jogged) in a race for over 20 years. Since it's 5K it will only be 3.1 miles, but it will be a long distance for me. I've been up to just under 2 miles so far, so the goal will challenge me to stretch the distance over the next three weeks.
Tonight I did run just over 2 miles and I walked about 1/2 mile before I started running: that is the first longer distance challenge.
Here's today's journal:
Weight: 233.6 (down 1.4 from yesterday)
Breakfast: three fried eggs, five slices of bacon
Dinner: cottage cheese and tomatoes, two weight watchers string cheese and three strips of bacon
Snack: almonds (about a fistful)
Supper: chicken, cottage cheese, tomatoes
Friday, August 20, 2010
Month 2 Day 15 - My Birthday
I'm 52 today. 48 years to go. How will I live the second half of my life in comparison to the first half?
I hope that I have more faith in the second half than I had in the first. I hope I finally find a discipline that is consistent.
In the second half of my life I want to be actively involved with my physical health. The first half I've been pretty passive. Sure I went through my running years, my weight lifting years, my vegetarian years. But those times have been "cushioned" by fat years. In order for the next 48 years I can't be passive like that. My heart isn't new any more. My lungs have been breathing for 52 years. My eyes are still good, but good nutrition will be critical in keeping them that way.
For the next 48 years I want to be more genuinely emotional. I don't want to begin crying all the time, but I want to be less stilted in expressing my feelings for people.
The last half of my life will be marked with more education. I'm going to start my M.A. program in 2011 and plan to keep going with it. Will I ever do anything with it - teach, write, etc.? - probably not. But the action of keeping my mind sharp will keep the cobwebs from growing.
I got lots of birthday greetings today, at work, from people who live at Timbercrest, from family, Church people, Facebook friends, and mostly from Karen, Allison and Alex. Thanks!
Here's today's journal:
Weight: 235
Breakfast: three eggs, five strips of bacon, a weight watchers string cheese
Snack: two meat snacks from the vending machine
Dinner: a low carb burger at Hardee's
Supper: (At Flanagan's in Fort Wayne) French Onion Soup, tossed salad with 1T bleu cheese dressing, broccoli, prime rib (trimmed)
Snack on the way home: Fruit Smoothie at McDonald's (in lieu of birthday cake)
No exercise today to speak of... it is my birthday, after all :-)
I hope that I have more faith in the second half than I had in the first. I hope I finally find a discipline that is consistent.
In the second half of my life I want to be actively involved with my physical health. The first half I've been pretty passive. Sure I went through my running years, my weight lifting years, my vegetarian years. But those times have been "cushioned" by fat years. In order for the next 48 years I can't be passive like that. My heart isn't new any more. My lungs have been breathing for 52 years. My eyes are still good, but good nutrition will be critical in keeping them that way.
For the next 48 years I want to be more genuinely emotional. I don't want to begin crying all the time, but I want to be less stilted in expressing my feelings for people.
The last half of my life will be marked with more education. I'm going to start my M.A. program in 2011 and plan to keep going with it. Will I ever do anything with it - teach, write, etc.? - probably not. But the action of keeping my mind sharp will keep the cobwebs from growing.
I got lots of birthday greetings today, at work, from people who live at Timbercrest, from family, Church people, Facebook friends, and mostly from Karen, Allison and Alex. Thanks!
Here's today's journal:
Weight: 235
Breakfast: three eggs, five strips of bacon, a weight watchers string cheese
Snack: two meat snacks from the vending machine
Dinner: a low carb burger at Hardee's
Supper: (At Flanagan's in Fort Wayne) French Onion Soup, tossed salad with 1T bleu cheese dressing, broccoli, prime rib (trimmed)
Snack on the way home: Fruit Smoothie at McDonald's (in lieu of birthday cake)
No exercise today to speak of... it is my birthday, after all :-)
Thursday, August 19, 2010
Month 2 Day 14 - Education
Knowledge is certainly power and that is certainly true of losing weight. The more you know, the more wisely you choose.
I have shelves of weight loss books. I have stacks of health and weight loss magazines. I've ordered programs on line.
I think I may be healthy learning disabled. :-)
I think the real truth is that you can know too much. There are a lot of good plans out there, but there can be also a lot of confusion. Sometimes one negates the other. High fat obviously cancels out a low fat diet. Low carb diet obviously defeats veganism. Counting points runs counter to meal plans like Jenny Craig.
The plan I've devised is a gleaning of several different plans, things that have worked for me over the years. It is a selective list, however. I thought a lot about my own needs, my age, my health, and what is realistic for me. For example, I know myself well enough to know that a low calorie diet simply won't work for me: I eat a lot, eating is an enormously important way for me to connect with other people, and I refuse to be rude to others in order to accomplish my own ends.
I'm told that applying knowledge to everyday living is "wisdom." I hope that's the case. I'm six weeks into the project, I'm flirting with ten pounds' weight loss, and I'm generally happy with what I've been eating.
I'll see how wise I am in 4 1/2 months. :-)
Here's today's journal -
Weight: I forgot to weigh today. One of my staff called off with a very early phone call and rattled our routine... we are so old. But in the process of it all, I just forgot.
Breakfast: Four strips of bacon, three fried eggs
Dinner: A pork cutlet, green beans, salad with about 1T ranch dressing
Supper: two hot dogs with chili at Hardee's (no buns)
Snack: tuna salad with mayo (not salad dressing) and pickles, tomato slices
By the way: Here's "The Plan" again
1) A Pre-Plan Week to transition
2) Write everything down that goes into my mouth
3) Go "protein heavy"
4) Get more good carbs, cut way back on flour and sugar
5) Be aware of my eating "problem times"
6) Daily exercise
I have shelves of weight loss books. I have stacks of health and weight loss magazines. I've ordered programs on line.
I think I may be healthy learning disabled. :-)
I think the real truth is that you can know too much. There are a lot of good plans out there, but there can be also a lot of confusion. Sometimes one negates the other. High fat obviously cancels out a low fat diet. Low carb diet obviously defeats veganism. Counting points runs counter to meal plans like Jenny Craig.
The plan I've devised is a gleaning of several different plans, things that have worked for me over the years. It is a selective list, however. I thought a lot about my own needs, my age, my health, and what is realistic for me. For example, I know myself well enough to know that a low calorie diet simply won't work for me: I eat a lot, eating is an enormously important way for me to connect with other people, and I refuse to be rude to others in order to accomplish my own ends.
I'm told that applying knowledge to everyday living is "wisdom." I hope that's the case. I'm six weeks into the project, I'm flirting with ten pounds' weight loss, and I'm generally happy with what I've been eating.
I'll see how wise I am in 4 1/2 months. :-)
Here's today's journal -
Weight: I forgot to weigh today. One of my staff called off with a very early phone call and rattled our routine... we are so old. But in the process of it all, I just forgot.
Breakfast: Four strips of bacon, three fried eggs
Dinner: A pork cutlet, green beans, salad with about 1T ranch dressing
Supper: two hot dogs with chili at Hardee's (no buns)
Snack: tuna salad with mayo (not salad dressing) and pickles, tomato slices
By the way: Here's "The Plan" again
1) A Pre-Plan Week to transition
2) Write everything down that goes into my mouth
3) Go "protein heavy"
4) Get more good carbs, cut way back on flour and sugar
5) Be aware of my eating "problem times"
6) Daily exercise
Tuesday, August 17, 2010
Month 2 Day 13 - The Numbers Game
When I woke up this morning, I felt thinner. After my usual routine, I looked in the mirror and I thought I looked thinner.
Then I stepped on the scale. 235. What? I couldn't believe it.
So I took a shorter walk (across the covered bridge and back), kind of moping, kind of thinking, "what's up with this?"
When I got home, I weighed again, it was 234.6.
I keep a graph of my daily weights and it looks like a roller coaster. The up days I'm really down; the down days, I'm walking on air.
There are a lot of reasons for this "numbers game."
1) Fluid retention. This is really a big deal. Because I'm prone to a higher normal blood pressure, my body seems to be more sensitive to sodium and its effects. This has been especially noticable in the last ten years. Since I've been going "protein heavy" I can really tell that I'm not eating much bread-based food, most of which is loaded with sodium. But I've not been perfect.
2) Fluid in-take. Tied in a little bit with Fluid Retention, there are a lot of opportunities to get a lot of fluid during the summer besides drinking water: watermelon, canteloupe, tomatoes, and all the other fresh veggies available. They are yummy, low calorie, and full of water.
3) Skimping on exercise. When I push myself, it makes my organs function well - my heart pumps the blood, I sweat out the waste, my intestines work and digestion becomes, well, you know. When I don't push, when I'm just kind of rote, it shows on the scale. My body hasn't performed optimally.
When it comes to weight loss, there's always a numbers game. Count calories, count carbs, count points, on and on. The main game is to lose the pounds, however they're counted.
For me in this experiment, the numbers that count are the monthly weights. I was down the first month by a few pounds, it looks like I'm on track to lose much more this month, and that's the direction I need to go.
Here's today's journal:
Weight: 234.6
Breakfast: A bowl of watermelon
Snack: a meat stick and a cheese stick
Dinner: Low carb burger at Hardee's and a side salad with 1T dressing
Supper: Ham steak, grilled veggies, salad with 1T bleu cheese dressing, and a cup of cream of mushroom soup
Snack: Weight Watchers ice cream sandwich
Then I stepped on the scale. 235. What? I couldn't believe it.
So I took a shorter walk (across the covered bridge and back), kind of moping, kind of thinking, "what's up with this?"
When I got home, I weighed again, it was 234.6.
I keep a graph of my daily weights and it looks like a roller coaster. The up days I'm really down; the down days, I'm walking on air.
There are a lot of reasons for this "numbers game."
1) Fluid retention. This is really a big deal. Because I'm prone to a higher normal blood pressure, my body seems to be more sensitive to sodium and its effects. This has been especially noticable in the last ten years. Since I've been going "protein heavy" I can really tell that I'm not eating much bread-based food, most of which is loaded with sodium. But I've not been perfect.
2) Fluid in-take. Tied in a little bit with Fluid Retention, there are a lot of opportunities to get a lot of fluid during the summer besides drinking water: watermelon, canteloupe, tomatoes, and all the other fresh veggies available. They are yummy, low calorie, and full of water.
3) Skimping on exercise. When I push myself, it makes my organs function well - my heart pumps the blood, I sweat out the waste, my intestines work and digestion becomes, well, you know. When I don't push, when I'm just kind of rote, it shows on the scale. My body hasn't performed optimally.
When it comes to weight loss, there's always a numbers game. Count calories, count carbs, count points, on and on. The main game is to lose the pounds, however they're counted.
For me in this experiment, the numbers that count are the monthly weights. I was down the first month by a few pounds, it looks like I'm on track to lose much more this month, and that's the direction I need to go.
Here's today's journal:
Weight: 234.6
Breakfast: A bowl of watermelon
Snack: a meat stick and a cheese stick
Dinner: Low carb burger at Hardee's and a side salad with 1T dressing
Supper: Ham steak, grilled veggies, salad with 1T bleu cheese dressing, and a cup of cream of mushroom soup
Snack: Weight Watchers ice cream sandwich
Monday, August 16, 2010
Month 2 Day 12 - Not Much to Report
Today was a pretty ordinary day and I have no inspiration to try and make it seem intesting. :-)
Here's today's journal:
Weight: 233.2, up 4/10 from yesterday. This isn't bad because yesterday's drop was really big.
Breakfast: Two sausage patties at Hardee's
Snack: Large can V8
Dinner: Roasted small chicken half, diet strawberry fluff
Snack: Fist of mixed nuts
Supper: Spinach salad with bleu cheese, mushrooms, nuts, egg, raisins, and 1T bleu cheese dressing, one hamburg on a bun, on hamburg without a bun, small serving of lasagna, broccoli/cheese, and a piece of Emery's faux peach pie
Here's today's journal:
Weight: 233.2, up 4/10 from yesterday. This isn't bad because yesterday's drop was really big.
Breakfast: Two sausage patties at Hardee's
Snack: Large can V8
Dinner: Roasted small chicken half, diet strawberry fluff
Snack: Fist of mixed nuts
Supper: Spinach salad with bleu cheese, mushrooms, nuts, egg, raisins, and 1T bleu cheese dressing, one hamburg on a bun, on hamburg without a bun, small serving of lasagna, broccoli/cheese, and a piece of Emery's faux peach pie
Sunday, August 15, 2010
Month 2 Day 11 - Spiritual Discipline
Wholeness and wellness are more than matters of the physical body. They are exercises of the mind, emotions and soul as well. Today has been a good day for all four.
My sermon this morning was on Psalm 63, about King David's experience in the desert of Judah and God's faithfulness to him as he went through it, physically, emotionally and spiritually. God used the desert to remind Kind David that He can be found in the life that is there, even in the darkness of the night. Though David was in "a dry and thirsty land where there is no water," the king had seen God in His sanctuary and that provided an oasis for his soul and mind.
In Sunday School, I taught the junior high kids from the Book of Ruth and helped them tie together how the young life a foreign girl can teach them how to live for God in their school.
After that, I went to Hardee's for dinner. Karen had taken her mother to a family reunion today so she wasn't at Church. At Hardee's, I worked the crossword in the Sunday Star, did the sudoku and wordy-gurdy. Then it was time to visit some of our shut-ins.
I had great visits with several shut-ins today also. They are wonderful people. I wish I could spend more time with them.
This evening I did some pretty strenuous yard work digging out the edges of the sidewalk. I got a good start but we have a lot of sidewalk.
I also got in a 2.1 mile walk-jog, with about 1.8 of it straight jogging. It felt really good, the nightfall was beautiful and the stars inspired me, as King David mused in Psalm 63: "I think of You in the watches of the night."
Here's today's journal:
Weight: 232.8, down 1.6 lbs. (yea!)
Breakfast: three egg omelette with ground turkey and cheese
Dinner: Low carb burger at Hardee's, side salad with 1T ranch dressing
Supper: Tuna salad, cottage cheese and tomatoes, two cheese sticks, a few almonds, watermelon
Bedtime snack: watermelon
My sermon this morning was on Psalm 63, about King David's experience in the desert of Judah and God's faithfulness to him as he went through it, physically, emotionally and spiritually. God used the desert to remind Kind David that He can be found in the life that is there, even in the darkness of the night. Though David was in "a dry and thirsty land where there is no water," the king had seen God in His sanctuary and that provided an oasis for his soul and mind.
In Sunday School, I taught the junior high kids from the Book of Ruth and helped them tie together how the young life a foreign girl can teach them how to live for God in their school.
After that, I went to Hardee's for dinner. Karen had taken her mother to a family reunion today so she wasn't at Church. At Hardee's, I worked the crossword in the Sunday Star, did the sudoku and wordy-gurdy. Then it was time to visit some of our shut-ins.
I had great visits with several shut-ins today also. They are wonderful people. I wish I could spend more time with them.
This evening I did some pretty strenuous yard work digging out the edges of the sidewalk. I got a good start but we have a lot of sidewalk.
I also got in a 2.1 mile walk-jog, with about 1.8 of it straight jogging. It felt really good, the nightfall was beautiful and the stars inspired me, as King David mused in Psalm 63: "I think of You in the watches of the night."
Here's today's journal:
Weight: 232.8, down 1.6 lbs. (yea!)
Breakfast: three egg omelette with ground turkey and cheese
Dinner: Low carb burger at Hardee's, side salad with 1T ranch dressing
Supper: Tuna salad, cottage cheese and tomatoes, two cheese sticks, a few almonds, watermelon
Bedtime snack: watermelon
Saturday, August 14, 2010
Month 2 Day 10 - Lazy Day
Today was a good old lazy day. Karen and I started out by going to a late breakfast at Bob Evans then a little shopping. Came home and worked on the bulletin for Church and watched some TV.
I wrote earlier in the week about "Fat and Fatigue" and I think there is a lot of merit to that idea. It was such a busy week that I needed a day to kick back.
Even though we went out, I ate within The Plan. Karen baked banana bread and made some things for a family reunion she's going to tomorrow, but I was able to resist the banana bread and other goodies. This is definitely one of those "problem times."
Today's journal:
Weight - 234.4, down again
Breakfast at Bob Evans: two eggs, sirloin steak, grits
Snack: almonds, a little watermelon, a cheese stick
Supper: lettuce wraps with ground turkey stuffing, cottage cheese and tomatoes
Sunday! Beware of the doughnuts! Beware of lunch out after Church!
I wrote earlier in the week about "Fat and Fatigue" and I think there is a lot of merit to that idea. It was such a busy week that I needed a day to kick back.
Even though we went out, I ate within The Plan. Karen baked banana bread and made some things for a family reunion she's going to tomorrow, but I was able to resist the banana bread and other goodies. This is definitely one of those "problem times."
Today's journal:
Weight - 234.4, down again
Breakfast at Bob Evans: two eggs, sirloin steak, grits
Snack: almonds, a little watermelon, a cheese stick
Supper: lettuce wraps with ground turkey stuffing, cottage cheese and tomatoes
Sunday! Beware of the doughnuts! Beware of lunch out after Church!
Month 2 Day 9 - Sticking to the Plan
None too often do things go "as planned" with me. I am grateful that things usually go much better than I had planned, but often they do not.
Today (Friday) is a day they went as planned. I stuck to The Plan. I ate what I was supposed to, walked, watched for my potential weak areas, etc.
Two very big temptations were part of today. The first was dining out at El Mezquite (or as we call it, "Skeeterville"). This is my favorite place to eat, but the chips, well, I can handle a whole basket all by myself. The queso dip is superlative and everything tastes better with a scoop of guac and a scoop of sour cream. I was able to resist all of it. I had a few pieces of chips, but not much more.
The second big temptation was the Fun Fest Car Show. North Manchester's Fun Fest is an OK festival, but the Car Show is the big event. And with all the old Chevys, Model A's, street rods, and restored vehicles, there are also elephant ears and lemon shake ups, corn dogs and deep fried you-name-its. I can't say I didn't want anything. But I was alble to resist.
How was resistance possible? Because I stuck to the plan during the day. I wasn't hungry. My body was satisfied with what I had eaten and so my weak will was able to stand up to my stomach, because my stomach really didn't have much to complain about.
I need to stick to the plan more often. :-)
Here's today's journal:
Weight: 235.0, up 6/10 from yesterday. I've been bouncing around 234.5 and 235 the last few days, which tells me I've had a good stable drop.
Breakfast: four strips of bacon, three eggs fried in the bacon grease
Dinner: Low Carb burger at Hardee's, side salad, 1T dressing
Supper: Grilled Chicken tossed salad at El Mazquite with pico de gallo and 1T dressing
No snacking today - didn't feel the need to
Today (Friday) is a day they went as planned. I stuck to The Plan. I ate what I was supposed to, walked, watched for my potential weak areas, etc.
Two very big temptations were part of today. The first was dining out at El Mezquite (or as we call it, "Skeeterville"). This is my favorite place to eat, but the chips, well, I can handle a whole basket all by myself. The queso dip is superlative and everything tastes better with a scoop of guac and a scoop of sour cream. I was able to resist all of it. I had a few pieces of chips, but not much more.
The second big temptation was the Fun Fest Car Show. North Manchester's Fun Fest is an OK festival, but the Car Show is the big event. And with all the old Chevys, Model A's, street rods, and restored vehicles, there are also elephant ears and lemon shake ups, corn dogs and deep fried you-name-its. I can't say I didn't want anything. But I was alble to resist.
How was resistance possible? Because I stuck to the plan during the day. I wasn't hungry. My body was satisfied with what I had eaten and so my weak will was able to stand up to my stomach, because my stomach really didn't have much to complain about.
I need to stick to the plan more often. :-)
Here's today's journal:
Weight: 235.0, up 6/10 from yesterday. I've been bouncing around 234.5 and 235 the last few days, which tells me I've had a good stable drop.
Breakfast: four strips of bacon, three eggs fried in the bacon grease
Dinner: Low Carb burger at Hardee's, side salad, 1T dressing
Supper: Grilled Chicken tossed salad at El Mazquite with pico de gallo and 1T dressing
No snacking today - didn't feel the need to
Friday, August 13, 2010
Month 2 Day 8 - When You Can't Say No
I don't know how many people are in jobs where eating is required, but it is occasionally required in mine.
The occasions? Birthday dinners. We help our residents at Timbercrest celebrate their birthdays each month with a dinner. A local Church brings in a cake and the meal is nice, and we as staff help with serving the meal. They are great fun (but I happen to think that older adults are great fun on a daily basis anyhow). :-)
I did OK for the meal itself - chicken cordon bleu, a twice baked potato, and green beans almondine. I would have skipped the tater if I had much of a choice.
The Church brought in a home made birthday cake - like my Mom used to make. It was a cherry cake with butter cream frosting. Our dining services provided "birthday cake" ice cream, which is vanilla with little pieces of candy and frosting mixed throughout.
Now, the complicating factor is that many of our residents feel very parental concerning staff. If I had skipped the tater, there would have been questions. If I skipped the cake, I would be been seen as rude to our Church guests (who brought it). And what is cake without ice cream?
In all, I failed "The Plan" with the birthday dinner, but kept on track the rest of the day.
That seems to be the necessity when you can't say No. In the past, I would have two servings of chicken cordon bleu, any left over taters, cake and ice cream. So I kept within reason, but outside the parameters.
Here's the journal for Thursday, Aug. 11 -
Weight: 235.0 - up 6/10 from yesterday
Breakfast: three eggs, four strips of bacon, 1 cheese stick
Dinner: See above :-(
Supper: McDonald's southwest chicken salad with 1T SW dressing
No snacks today
Hope to do better on Friday!
The occasions? Birthday dinners. We help our residents at Timbercrest celebrate their birthdays each month with a dinner. A local Church brings in a cake and the meal is nice, and we as staff help with serving the meal. They are great fun (but I happen to think that older adults are great fun on a daily basis anyhow). :-)
I did OK for the meal itself - chicken cordon bleu, a twice baked potato, and green beans almondine. I would have skipped the tater if I had much of a choice.
The Church brought in a home made birthday cake - like my Mom used to make. It was a cherry cake with butter cream frosting. Our dining services provided "birthday cake" ice cream, which is vanilla with little pieces of candy and frosting mixed throughout.
Now, the complicating factor is that many of our residents feel very parental concerning staff. If I had skipped the tater, there would have been questions. If I skipped the cake, I would be been seen as rude to our Church guests (who brought it). And what is cake without ice cream?
In all, I failed "The Plan" with the birthday dinner, but kept on track the rest of the day.
That seems to be the necessity when you can't say No. In the past, I would have two servings of chicken cordon bleu, any left over taters, cake and ice cream. So I kept within reason, but outside the parameters.
Here's the journal for Thursday, Aug. 11 -
Weight: 235.0 - up 6/10 from yesterday
Breakfast: three eggs, four strips of bacon, 1 cheese stick
Dinner: See above :-(
Supper: McDonald's southwest chicken salad with 1T SW dressing
No snacks today
Hope to do better on Friday!
Wednesday, August 11, 2010
Month 2 Day 7 - Fatigue and Fat
There is no denying the effects that the heat has on my energy level, consequently on my enthusiasm for exercise. There's a lot of "want to" but a few blocks from the house the air is so thick it's hard to stay moving.
This sort of heat-induced malaise can affect overall motivation to lose weight. It's part of the cycle: being overweight in this heat is more difficult to deal with, but the heat robs the energy to want to do anything about it.
The irony is that all the books and articles and websites and programs tell you ways to "burn" fat. They say that you can "melt" away the pounds. They promise to "fire up" your energy levels.
This was Bible Study night, so I didn't get to walk and I cheated a little on the Plan.
Here's today's journal:
Breakfast: two sausage patties at Hardee's and some Smoky-Links at work (leftovers from breakfast in the dining rooms)
Dinner: Cobb salad at Main View: chicken, bacon, cheese on lettuce with tomatoes, cucumbers, olives, onions and guacamole, with 1T bleu cheese
Snack: Once slice of water melon
Supper: Low-carb burger at Hardee's (no cheese, no mayo), side salad with 1T ranch dressing
Snack at Bible Study: caramel corn made by Kris, banana pudding made by Kay, peanuts (reasonable amounts of each)
This sort of heat-induced malaise can affect overall motivation to lose weight. It's part of the cycle: being overweight in this heat is more difficult to deal with, but the heat robs the energy to want to do anything about it.
The irony is that all the books and articles and websites and programs tell you ways to "burn" fat. They say that you can "melt" away the pounds. They promise to "fire up" your energy levels.
This was Bible Study night, so I didn't get to walk and I cheated a little on the Plan.
Here's today's journal:
Breakfast: two sausage patties at Hardee's and some Smoky-Links at work (leftovers from breakfast in the dining rooms)
Dinner: Cobb salad at Main View: chicken, bacon, cheese on lettuce with tomatoes, cucumbers, olives, onions and guacamole, with 1T bleu cheese
Snack: Once slice of water melon
Supper: Low-carb burger at Hardee's (no cheese, no mayo), side salad with 1T ranch dressing
Snack at Bible Study: caramel corn made by Kris, banana pudding made by Kay, peanuts (reasonable amounts of each)
Tuesday, August 10, 2010
Month 2 Day 6 - Unintended insults: "Executive Cut"
I take used men's clothing to the local prison each month for their prisoner release program. Mostly they're clothes from men at Timbercrest who no longer need them... they're wearing white robes now. :-)
Anyhow, a volunteer had a sale of some of her late husband's clothes and wanted to give what was left to me to take to the prison. I was happy to oblige.
When I went to her house to pick them up, she was explaining to me that her husband's suits had been tailored to be "executive cut."
I said, "Oh, what's that?"
She said, "You know, cut to be a little narrower in the shoulder and wide in the waist."
She then put her hand on my belly.
If I didn't really care for this volunteer a great deal, I might have told her to keep her clothes. But I didn't. I just chuckled, swallowing my feelings. I'm sure she didn't mean anything by it. But it hurt my feelings nonetheless.
Sometimes people who don't have weight problem don't understand the struggle it is for those of us who do. I've made progress that I can see and feel, but it hurt to know that she didn't notice.
Today was a pretty good day. Here's the journal:
Weight - 234.4, down 1.8. I'm glad for the loss, but I think much of it is simply from sweating it away in the heat and humidity we're dealing with
Breakfast: Two fried eggs (in non-fat Crisco spray), some deli-sliced turkey, a V8
Dinner: Low carb burger at Hardee's (w/o cheese or mayo), side salad with 1T ranch dressing
Snack: reduced fat triscuits and low fat cream cheese with pepper jelly at Management Team
Supper: Chicken-bacon-ranch salad from Subway with 1T ranch dressing, one string cheese
Anyhow, a volunteer had a sale of some of her late husband's clothes and wanted to give what was left to me to take to the prison. I was happy to oblige.
When I went to her house to pick them up, she was explaining to me that her husband's suits had been tailored to be "executive cut."
I said, "Oh, what's that?"
She said, "You know, cut to be a little narrower in the shoulder and wide in the waist."
She then put her hand on my belly.
If I didn't really care for this volunteer a great deal, I might have told her to keep her clothes. But I didn't. I just chuckled, swallowing my feelings. I'm sure she didn't mean anything by it. But it hurt my feelings nonetheless.
Sometimes people who don't have weight problem don't understand the struggle it is for those of us who do. I've made progress that I can see and feel, but it hurt to know that she didn't notice.
Today was a pretty good day. Here's the journal:
Weight - 234.4, down 1.8. I'm glad for the loss, but I think much of it is simply from sweating it away in the heat and humidity we're dealing with
Breakfast: Two fried eggs (in non-fat Crisco spray), some deli-sliced turkey, a V8
Dinner: Low carb burger at Hardee's (w/o cheese or mayo), side salad with 1T ranch dressing
Snack: reduced fat triscuits and low fat cream cheese with pepper jelly at Management Team
Supper: Chicken-bacon-ranch salad from Subway with 1T ranch dressing, one string cheese
Monday, August 9, 2010
Month 2 Day 5 - Outdoors
I've spent a lot of time outdoors the last few days and it as been enriching.
Saturday Karen and I went to an outdoor wedding reception. Sunny, warm, nice to barefoot over clean cut grass.
Sunday after Church, Suzy and Harry invited me to a picnic with their Izaak Walton League group. Before we ate Harry and I and Jackie took a 50 minute hike in the woods. The woods were steamy and warm but we saw lots of nature: snails, fish in creeks, ferns, a flock of turkeys (a hen and about seven chicks), and all manner of trees. It was a perfect barefoot hike over a wonderful array of surfaces: mud, sticks, rocks, streams, moss, leaves, dirt, grass.
Later on Sunday I took a group from Timbercrest to see the Fort Wayne Tin Caps play baseball. We didn't have sunny seats (thankfully), but it was nice and the atmosphere of the ball park is almost as I remember it as a kid. The exception, of course, is there is no cigar smoke. :-)
Today went for a walk-jog in the early evening. It was still 90 degrees at 8:30, so it was a little hard going for a fat old man, but I moved over two miles and jogged about 1.5 of it. The warm evening had its own magic, and the thick clouds that held in the heat all day gave way to a black dome of the sky spangled with stars.
Here's the journal:
Saturday: weighed 235.6, up .6 from Friday's unexpected low
Breakfast: three egg cheese omelette, three strips of bacon
Dinner: None (breakfast was at 10:30 a.m.)
Snack: Can of V8 and a cheese stick
Supper: pulled pork with no BBQ sauce, lots of fresh veggies, a few baked beans
Sunday: weighed 235.6, same as yesterday
Breakfast: three fried eggs (in Crisco no-fat cooking spray)
Dinner: Hamburg on a bun, cole slaw, baked beans
Supper: Hot dog, chips, peanuts (a Tin Caps game)
Snack: String cheese
Today: weighed 236.2, up .6, I think thanks to the picnic and ball game
Breakfast: single egg omelette with cheese and smoked sausage, V8
Dinner: bbq beef with very little sauce, steak dianne with fat trimmed and no sauce
Snack: Low-carb burger w/o cheese at Hardee's
Supper: Stuffed green peppers, about 1/2 c rice with muchrooms and basil
That's all for now - I'm sorry about the delay in posts: computer's acting up again. I hope I don't need to take it in :-(
Saturday Karen and I went to an outdoor wedding reception. Sunny, warm, nice to barefoot over clean cut grass.
Sunday after Church, Suzy and Harry invited me to a picnic with their Izaak Walton League group. Before we ate Harry and I and Jackie took a 50 minute hike in the woods. The woods were steamy and warm but we saw lots of nature: snails, fish in creeks, ferns, a flock of turkeys (a hen and about seven chicks), and all manner of trees. It was a perfect barefoot hike over a wonderful array of surfaces: mud, sticks, rocks, streams, moss, leaves, dirt, grass.
Later on Sunday I took a group from Timbercrest to see the Fort Wayne Tin Caps play baseball. We didn't have sunny seats (thankfully), but it was nice and the atmosphere of the ball park is almost as I remember it as a kid. The exception, of course, is there is no cigar smoke. :-)
Today went for a walk-jog in the early evening. It was still 90 degrees at 8:30, so it was a little hard going for a fat old man, but I moved over two miles and jogged about 1.5 of it. The warm evening had its own magic, and the thick clouds that held in the heat all day gave way to a black dome of the sky spangled with stars.
Here's the journal:
Saturday: weighed 235.6, up .6 from Friday's unexpected low
Breakfast: three egg cheese omelette, three strips of bacon
Dinner: None (breakfast was at 10:30 a.m.)
Snack: Can of V8 and a cheese stick
Supper: pulled pork with no BBQ sauce, lots of fresh veggies, a few baked beans
Sunday: weighed 235.6, same as yesterday
Breakfast: three fried eggs (in Crisco no-fat cooking spray)
Dinner: Hamburg on a bun, cole slaw, baked beans
Supper: Hot dog, chips, peanuts (a Tin Caps game)
Snack: String cheese
Today: weighed 236.2, up .6, I think thanks to the picnic and ball game
Breakfast: single egg omelette with cheese and smoked sausage, V8
Dinner: bbq beef with very little sauce, steak dianne with fat trimmed and no sauce
Snack: Low-carb burger w/o cheese at Hardee's
Supper: Stuffed green peppers, about 1/2 c rice with muchrooms and basil
That's all for now - I'm sorry about the delay in posts: computer's acting up again. I hope I don't need to take it in :-(
Friday, August 6, 2010
Month 2 Day 2 - Dealing with Little Sleep
I had a hard time sleeping last night. I had caffeine, which I swore off about a year ago. I hadn't prepared well enough for the service for Transfiguration and so I had some Diet Dr. Pepper (about three larges) around 5 p.m.
Sleep is very important to weight loss because good sleep is essential for balanced health. God made us to rest. Trying to get along with just 3-4 hours of sleep weakens the body's natural strength. This results in the body's attempts to build strength through food . . . too much food to compensate for the poor health caused by lack of sleep.
I'm going to bed early tonight. This won't compensate foe the lack of sleep I had last night, but it will make tomorrow a better day.
Today's journal:
Today was a pretty good day!
Weight - 234.8, down 3.2 lbs. from yesterday and the lowest so far
Breakfast - Half a banana, an apple, a string cheese
Dinner - beef barbecue (with most of the sauce cleared off), cooked carrots, small salad with cheese and 1T ranch dressing
Supper - broiled haddock, plain baked potato, salad with cheese and 1T bleu cheese dressing
I have felt very full all day.
Also, I have kept hydrated pretty well.
Sleep is very important to weight loss because good sleep is essential for balanced health. God made us to rest. Trying to get along with just 3-4 hours of sleep weakens the body's natural strength. This results in the body's attempts to build strength through food . . . too much food to compensate for the poor health caused by lack of sleep.
I'm going to bed early tonight. This won't compensate foe the lack of sleep I had last night, but it will make tomorrow a better day.
Today's journal:
Today was a pretty good day!
Weight - 234.8, down 3.2 lbs. from yesterday and the lowest so far
Breakfast - Half a banana, an apple, a string cheese
Dinner - beef barbecue (with most of the sauce cleared off), cooked carrots, small salad with cheese and 1T ranch dressing
Supper - broiled haddock, plain baked potato, salad with cheese and 1T bleu cheese dressing
I have felt very full all day.
Also, I have kept hydrated pretty well.
Thursday, August 5, 2010
Day 31 - Second Month Starting Fresh
The day started well: I weighed 238, down a pound from yesterday.
I went very heavy on the protein today. I've felt pretty full all day. I don't feel as puffy. I had three eggs (cooked in Crisco spray) and a weight watchers string cheese for breakfast. For dinner I had ham on a sandwich at Rotary. For supper, I made a three-egg omelette with cheese and three strips of bacon.
My carbs were pretty simple: a small can of V8 for breakfast and supper, bread (Rotary sandwich), tossed salad with fresh veggies, an apple for break, a bag of Sun Chips (whole grain).
I also did NOT have the carbs that tempted me: cookies from Nordmann's at Rotary, pretzels at break, peanut butter toast for breakfast.
I took a 1.6 mile walk this morning. I didn't jog - it was so humid. I wanted to jog, but I just couldn't breathe well enough.
I went very heavy on the protein today. I've felt pretty full all day. I don't feel as puffy. I had three eggs (cooked in Crisco spray) and a weight watchers string cheese for breakfast. For dinner I had ham on a sandwich at Rotary. For supper, I made a three-egg omelette with cheese and three strips of bacon.
My carbs were pretty simple: a small can of V8 for breakfast and supper, bread (Rotary sandwich), tossed salad with fresh veggies, an apple for break, a bag of Sun Chips (whole grain).
I also did NOT have the carbs that tempted me: cookies from Nordmann's at Rotary, pretzels at break, peanut butter toast for breakfast.
I took a 1.6 mile walk this morning. I didn't jog - it was so humid. I wanted to jog, but I just couldn't breathe well enough.
Wednesday, August 4, 2010
Day 30 - More Analysis
My weight was 239.0 this morning. Only three pounds lost in the first month. That means I now have five months in which to lost 47 pounds.
I started out well to day, I think. I went heavy on protein: sausage for breakfast, turkey for dinner, a low carb burger at Hardee's for supper. At Bible Study, I stuck mostly to nuts and grapes (good carbs) although I did have a large cookie that Kay brought [homemade, I might add].
Other carbs I had to day that were good: a large can of V8 for snack, brocolli slaw (drained) for dinner, a side salad with 1T dressing for supper.
When I got home from Bible study, I had some canteloupe, steak jerky, and two weight watchers string cheeses.
Just by count, I had six servings of protein/meat, six servings of good carbs and one serving of bad carbs - those cookies.
I hope better balance will be the rule for the next six months. :-)
I should add that I feel really full... a good place to be.
I started out well to day, I think. I went heavy on protein: sausage for breakfast, turkey for dinner, a low carb burger at Hardee's for supper. At Bible Study, I stuck mostly to nuts and grapes (good carbs) although I did have a large cookie that Kay brought [homemade, I might add].
Other carbs I had to day that were good: a large can of V8 for snack, brocolli slaw (drained) for dinner, a side salad with 1T dressing for supper.
When I got home from Bible study, I had some canteloupe, steak jerky, and two weight watchers string cheeses.
Just by count, I had six servings of protein/meat, six servings of good carbs and one serving of bad carbs - those cookies.
I hope better balance will be the rule for the next six months. :-)
I should add that I feel really full... a good place to be.
Tuesday, August 3, 2010
Day 29 - Evaluation
Tomorrow will be the end of my first month. I've started to do some evaluating of my progress so far and here's this dirt:
First, my weight has been a roller coaster the last 30 days. The first day of my Pre-Plan week I weighed 242.0 and today I weighed 238.2, down 3.8 pounds. I guess that's good, but not good enough to make 50 lbs. in six months.
I've been as low as 236.6 (down 5.4 lbs.). Tomorrow's weigh in will be my actual loss for the month.
Second, I've cheated far too much. My plan has been to be protein heavy, but in the last three weeks (after my Pre-Plan Week) I've had carbs in the form of:
- peach pie (homemade by Karen)
- fruit with yogurt (several times)
- Apples
- fruit smoothies at McDonald's
- cinnamon rolls (at Bible Study - thanks Kris)
- lots of bread - mostly whole grain, but bread nonetheless, plus other breads and hamburger buns
- ice cream (three times)
- tortilla chips at El Mez and Mi Pueblo
- mashed potatoes several times
- popcorn
- Wheat Thins and other crackers
- Oatmeal with raisins and nuts
- pretzels
I've had plenty of "good carbs" along the way - salads, vegetables, fruits, etc., but way too many of these bad carbs.
Third, I'm not getting the rest I need. Sometimes I'm trying to do everything on six hours of sleep. This is simply not possible. My body tries to defend itself with weight and fluid retention.
Fourth, an upside has been that I am getting regular exercise and heavy work at least five times a week. This has been a strong change from being mostly sedentary. It's a slow change, but a good one.
Tomorrow, I plan to edit the plan to be more specific in light of this evaluation.
Today's weight: 238.2
Breakfast: Nothing (I skipped) - I need to re-read Day 20
Snack: an apple, 1T peanut butter, 1 string cheese, two small Slim Jims
Dinner: a chicken thigh (no skin), a chicken wing (no skin), scalloped cauliflower, baked potato with 1t butter and 1/2T sour cream
Supper: tortilla chips (rats!), grilled chicken tossed salad (with cheese), salsa, 1/4c guacamole
Exercise: Mowed the lawn this evening
First, my weight has been a roller coaster the last 30 days. The first day of my Pre-Plan week I weighed 242.0 and today I weighed 238.2, down 3.8 pounds. I guess that's good, but not good enough to make 50 lbs. in six months.
I've been as low as 236.6 (down 5.4 lbs.). Tomorrow's weigh in will be my actual loss for the month.
Second, I've cheated far too much. My plan has been to be protein heavy, but in the last three weeks (after my Pre-Plan Week) I've had carbs in the form of:
- peach pie (homemade by Karen)
- fruit with yogurt (several times)
- Apples
- fruit smoothies at McDonald's
- cinnamon rolls (at Bible Study - thanks Kris)
- lots of bread - mostly whole grain, but bread nonetheless, plus other breads and hamburger buns
- ice cream (three times)
- tortilla chips at El Mez and Mi Pueblo
- mashed potatoes several times
- popcorn
- Wheat Thins and other crackers
- Oatmeal with raisins and nuts
- pretzels
I've had plenty of "good carbs" along the way - salads, vegetables, fruits, etc., but way too many of these bad carbs.
Third, I'm not getting the rest I need. Sometimes I'm trying to do everything on six hours of sleep. This is simply not possible. My body tries to defend itself with weight and fluid retention.
Fourth, an upside has been that I am getting regular exercise and heavy work at least five times a week. This has been a strong change from being mostly sedentary. It's a slow change, but a good one.
Tomorrow, I plan to edit the plan to be more specific in light of this evaluation.
Today's weight: 238.2
Breakfast: Nothing (I skipped) - I need to re-read Day 20
Snack: an apple, 1T peanut butter, 1 string cheese, two small Slim Jims
Dinner: a chicken thigh (no skin), a chicken wing (no skin), scalloped cauliflower, baked potato with 1t butter and 1/2T sour cream
Supper: tortilla chips (rats!), grilled chicken tossed salad (with cheese), salsa, 1/4c guacamole
Exercise: Mowed the lawn this evening
Monday, August 2, 2010
Day 28 - The First Month Approaches
I have a little anxiety about the approach of the end of my first month of six months to lose 50 lbs. It's been something of a roller coaster ride, with not quite as much progress as I had hoped.
This morning I did some gardening for about two hours and then we went to Warren Dunes for the day. It was a very active day overall, with lots of walking and swimming.
A highlight on the exercise front was climbing up an enormous dune at the beach. It is steeper and larger than Mt Baldy at Indiana Dunes.
I had to make an intentional effort to stay hydrated because the temps were in the low to mid 90's.
So what did I eat today?
Breakfast: Two slices of peanut butter whole wheat toast
Dinner: Turkey sandwich on whole wheat bread, canteloupe, fat free Pringles, a few cheese cubes, grapes, three mini Chips Ahoy
Snack: a weight watchers string cheese and a little more canteloupe
Supper: half a roasted chicken, french fries*, a very small serving of baked beans, a very small serving of cole slaw
Dessert: a small fruit smoothie at McDonald's
* - I ordered a baked potato and the waitress brought fries. I didn't want to waste the food, so I went ahead and ate them.
This morning I did some gardening for about two hours and then we went to Warren Dunes for the day. It was a very active day overall, with lots of walking and swimming.
A highlight on the exercise front was climbing up an enormous dune at the beach. It is steeper and larger than Mt Baldy at Indiana Dunes.
I had to make an intentional effort to stay hydrated because the temps were in the low to mid 90's.
So what did I eat today?
Breakfast: Two slices of peanut butter whole wheat toast
Dinner: Turkey sandwich on whole wheat bread, canteloupe, fat free Pringles, a few cheese cubes, grapes, three mini Chips Ahoy
Snack: a weight watchers string cheese and a little more canteloupe
Supper: half a roasted chicken, french fries*, a very small serving of baked beans, a very small serving of cole slaw
Dessert: a small fruit smoothie at McDonald's
* - I ordered a baked potato and the waitress brought fries. I didn't want to waste the food, so I went ahead and ate them.
Sunday, August 1, 2010
Days 24-25-26-27 - Computer fixed
Finally, I got my computer cleaned and scanned and dumped a lot of unused programs (like, I still had AOL on here!).
The last few days have been pretty stable, although I haven't lost much weight. I'm down to just over 236. I haven't walked-jogged since Friday morning, which makes me feel little guilty. I did do a lot of gardening Friday night, so I don't feel that badly about missing the walk-jogs.
Hopefully, things are back on track with the computer, finally, and I'llbe back to journaling regularly tomorrow.
The last few days have been pretty stable, although I haven't lost much weight. I'm down to just over 236. I haven't walked-jogged since Friday morning, which makes me feel little guilty. I did do a lot of gardening Friday night, so I don't feel that badly about missing the walk-jogs.
Hopefully, things are back on track with the computer, finally, and I'llbe back to journaling regularly tomorrow.
Wednesday, July 28, 2010
Days 22-23 - Computer Problems
The last day or two my computer has been running really slowly and I don't know why. Yesterday was lost. I can't remember everything I had to eat. I did weigh at 238 (a bummer to have a gain) and I walked 1.6 miles in the morning and a slow walk with Karen over the covered bridge in the evening.
This morning (July 28) I walked half a mile before I jogged 1.6 miles. Felt really good.
Today I ate:
Breakfast - a bowl of oatmeal with raisins and pecans
Dinner - side salad with no dressing, roast pork with a little gravy, green bean casserole
Snack - half bag of no-salt popcorn, small piece of Mary Harper's birthday cake
Supper - roast beast sandwich with cheese on whole wheat bread, two sticks of Weight Watchers string cheese, seven crackers with a little cheese spread, cashews, a piece of Kris Luttrell's lo-calorie dessert (at Bible Study)
TOMORROW will be a challenge. We're going to watch the Tin Caps play in Fort Wayne with a group - ball park food will be a challenge. I love hot dogs and fried things.
This morning (July 28) I walked half a mile before I jogged 1.6 miles. Felt really good.
Today I ate:
Breakfast - a bowl of oatmeal with raisins and pecans
Dinner - side salad with no dressing, roast pork with a little gravy, green bean casserole
Snack - half bag of no-salt popcorn, small piece of Mary Harper's birthday cake
Supper - roast beast sandwich with cheese on whole wheat bread, two sticks of Weight Watchers string cheese, seven crackers with a little cheese spread, cashews, a piece of Kris Luttrell's lo-calorie dessert (at Bible Study)
TOMORROW will be a challenge. We're going to watch the Tin Caps play in Fort Wayne with a group - ball park food will be a challenge. I love hot dogs and fried things.
Monday, July 26, 2010
Day 21 - The Temptation to Overexert
I've been walk-jogging since my start date (after the Pre-Plan Week). I've made it almost every day. It feels good, actually, and my 52 year-old body seems to be responding to it pretty well.
Therein lies the problem. Since what I've been doing feels good, a little more must feel great, right?
No, not really. A little more at my age can actually be harmful. Shin splints. Over-windedness. Over heating. Discouragement.
This morning I covered 2.1 miles. I jogged 1.5 miles without stopping. It felt great. The morning air was cool and the sunrise beautiful. I was tempted to try and jog the rest of the way. But that would have left me without time to cool down. It would have pushed me beyond what I'm ready to do. It would have led to a quick fail and derailed me on my goal.
I think the temptation to over exert stems from a need for immediate satisfaction. I don't want to fail in this project so I am tempted to go further than I ought to. This will lead to injury and the greater risk of failure.
Thing is, when I was younger, and healthier, I was able to run long distances pretty well. I enjoyed 10K runs and ran several miles a day. It's hard to admit that I'm not younger any more.
I want to be able to run several miles before the snow flies. But I need to get there methodically, intentionally and patiently.
Kind of like trying to lose 50 lbs. in six months. :-)
Today's journal:
Weight: 236.6, down 6/10 from yesterday. My official starting weight was 240.4 on Day 8, so in two weeks I'm down 3.8 lbs.
Breakfast: two sausage patties, a pint of orange juice
Snack: apple and string cheese
Dinner: chef salad (very poorly made), a single slice peanut butter sandwich with 1 T peanut butter, a hamburg at Hardee's
Supper: chips (doggone it), pollo loco with refried beans, guac, a little rice
Exercise alreay noted above.
Therein lies the problem. Since what I've been doing feels good, a little more must feel great, right?
No, not really. A little more at my age can actually be harmful. Shin splints. Over-windedness. Over heating. Discouragement.
This morning I covered 2.1 miles. I jogged 1.5 miles without stopping. It felt great. The morning air was cool and the sunrise beautiful. I was tempted to try and jog the rest of the way. But that would have left me without time to cool down. It would have pushed me beyond what I'm ready to do. It would have led to a quick fail and derailed me on my goal.
I think the temptation to over exert stems from a need for immediate satisfaction. I don't want to fail in this project so I am tempted to go further than I ought to. This will lead to injury and the greater risk of failure.
Thing is, when I was younger, and healthier, I was able to run long distances pretty well. I enjoyed 10K runs and ran several miles a day. It's hard to admit that I'm not younger any more.
I want to be able to run several miles before the snow flies. But I need to get there methodically, intentionally and patiently.
Kind of like trying to lose 50 lbs. in six months. :-)
Today's journal:
Weight: 236.6, down 6/10 from yesterday. My official starting weight was 240.4 on Day 8, so in two weeks I'm down 3.8 lbs.
Breakfast: two sausage patties, a pint of orange juice
Snack: apple and string cheese
Dinner: chef salad (very poorly made), a single slice peanut butter sandwich with 1 T peanut butter, a hamburg at Hardee's
Supper: chips (doggone it), pollo loco with refried beans, guac, a little rice
Exercise alreay noted above.
Sunday, July 25, 2010
Day 20 - Skipping Breakfast
It's pretty common that on Sundays before Church I don't have breakfast. If I have anything, it's usually pretty light: yogurt, toast, etc. Nothing substantial.
I got into this habit years ago. The tradition was not to have anything to eat before receiving communion. After I left the Episcopal Church, I kept the tradition up in a spiritual way. I wanted the first thing I ingested to be spiritual food.
But its really a bad habit when it comes to losing weight. I was too hungry by the end of Sunday School and I snuck a few Nilla wafers out of the Children's Church snack box... it was just a few, but it was symptomatic of a dietary truth: when you get hungry enough, you'll eat about anything, even if it's not on the diet.
Generally, I have a pretty good breakfast, though not as protein rich as it should be. It's hard to fix eggs and some kind of pork product every day. I need to discover ways to do this because "eating more protein" is part of The Plan.
I'm going to make sure I have breakfast every day, unless it's a Sunday when we have communion.
Today's journal:
Weight - 237.2, up 4/10 lb., but it's OK - I had a huge loss yesterday.
Breakfast: Those Nilla wafers
Dinner: Roast beef sandwich with cheese at Culver's, cole slaw, mashed potatoes with herb gravy
Snack: bowl of Frosted Flakes with milk
Supper: Three eggs cooked with non-fat Crisco spray, oatmeal with raisins and pecans, two pieces of toast
Snack: small Fruit Smoothie at McD's with Karen
The Fruit Smoothie was a step in the right direction - I ordered a small one, which is 200 cal., but it was refreshing and just the right size
Exercise: a leisurely walk over the Covered Bridge and back - just under a mile
I got into this habit years ago. The tradition was not to have anything to eat before receiving communion. After I left the Episcopal Church, I kept the tradition up in a spiritual way. I wanted the first thing I ingested to be spiritual food.
But its really a bad habit when it comes to losing weight. I was too hungry by the end of Sunday School and I snuck a few Nilla wafers out of the Children's Church snack box... it was just a few, but it was symptomatic of a dietary truth: when you get hungry enough, you'll eat about anything, even if it's not on the diet.
Generally, I have a pretty good breakfast, though not as protein rich as it should be. It's hard to fix eggs and some kind of pork product every day. I need to discover ways to do this because "eating more protein" is part of The Plan.
I'm going to make sure I have breakfast every day, unless it's a Sunday when we have communion.
Today's journal:
Weight - 237.2, up 4/10 lb., but it's OK - I had a huge loss yesterday.
Breakfast: Those Nilla wafers
Dinner: Roast beef sandwich with cheese at Culver's, cole slaw, mashed potatoes with herb gravy
Snack: bowl of Frosted Flakes with milk
Supper: Three eggs cooked with non-fat Crisco spray, oatmeal with raisins and pecans, two pieces of toast
Snack: small Fruit Smoothie at McD's with Karen
The Fruit Smoothie was a step in the right direction - I ordered a small one, which is 200 cal., but it was refreshing and just the right size
Exercise: a leisurely walk over the Covered Bridge and back - just under a mile
Saturday, July 24, 2010
Day 19 - Rest
I took a two and a half hour nap this afternoon. Here I was, working on my sermon and I fell asleep.
If my sermons put me to sleep before I even deliver them, I have to wonder what they do to the congregation.
Rest is good on a weight loss regimen. Rest from exercise is good, too.
Today was a day of rest. I slept until 8:30, which never happens. We went to a movie last night and got in late. (Grown Ups with Adam Sandler, et al. Take my word for it, it is awful.)
After rousing, I took a walk-jog. Half way through, a friend stopped me and we chatted for about 30 minutes before I went on to finish my jog. More rest.
After my shower and a little breakast, I started to work on the bulletin, then fell asleep in my chair. Two and a half hours later I woke up, grogged around a while and finished it.
I planned to mow the lawn in the evening, after 7, when it is cooler and when there's less pollution. And as if to tell me that I hadn't gotten enough rest, the Lord sent a thunderstorm and it has been raining all evening. No mowing :-)
All told, a great way to spend the day.
Here's the journal for today:
Weight - 236.8 - down 1.4 from yesterday
Breakfast: bratwurst on whole wheat bread with sauerkraut, peach yogurt with diced fresh peaches, a few Triscuits, and low fat cheese sticks
Snack: Cinnamon raisin English muffin with cream cheese
Supper: SW grilled chicken salad from McDonald's (brought in)
Snack: Oatmeal with raisins and pecans
Walked about 1 mile, jogged a mile, walked about 4 blocks to cool down
If my sermons put me to sleep before I even deliver them, I have to wonder what they do to the congregation.
Rest is good on a weight loss regimen. Rest from exercise is good, too.
Today was a day of rest. I slept until 8:30, which never happens. We went to a movie last night and got in late. (Grown Ups with Adam Sandler, et al. Take my word for it, it is awful.)
After rousing, I took a walk-jog. Half way through, a friend stopped me and we chatted for about 30 minutes before I went on to finish my jog. More rest.
After my shower and a little breakast, I started to work on the bulletin, then fell asleep in my chair. Two and a half hours later I woke up, grogged around a while and finished it.
I planned to mow the lawn in the evening, after 7, when it is cooler and when there's less pollution. And as if to tell me that I hadn't gotten enough rest, the Lord sent a thunderstorm and it has been raining all evening. No mowing :-)
All told, a great way to spend the day.
Here's the journal for today:
Weight - 236.8 - down 1.4 from yesterday
Breakfast: bratwurst on whole wheat bread with sauerkraut, peach yogurt with diced fresh peaches, a few Triscuits, and low fat cheese sticks
Snack: Cinnamon raisin English muffin with cream cheese
Supper: SW grilled chicken salad from McDonald's (brought in)
Snack: Oatmeal with raisins and pecans
Walked about 1 mile, jogged a mile, walked about 4 blocks to cool down
Friday, July 23, 2010
Day 18 - Why We Left Weight Watchers
One of the best ways to lose weight is through Weight Watchers. Karen and I belonged to it for over a year and I lost almost 40 lbs. (Karen lost an undisclosed amount of weight - suffice it to say, she was very successful.)
Both of us have gained most of our weight back. I've gained 29 of those pounds back.
Why did we quit?
First of all it was way too expensive. Not only did we pay $13 each every week, there was pressure to buy Weight Watchers product: it didn't matter that there are better (and better for you) snacks, tastier options, scales and books with just as good information. If it wasn't Weight Watchers' inflated prices, you couldn't refer to it in meetings or say that it worked for you.
Secondly, the leader was incapable of answering our questions without a canned line from Weight Watchers. I know she wasn't a dietician or she didn't have a background in healthy nutrition, but people who come to Weight Watchers need someone who can answer their questions with knowledge and example.
More times than I can count, I would ask a question in the meeting and there would be one of two responses: A) She would ask the rest of the group what they would do or what they would say; or, B) She would turn the question around to ask me what I thought I should do.
Thirdly, when I hit a plateau, there was no guidance off it. There were platitudes and the same old canned answers, but nothing that helped me get off dead-center. When I had lost 25 lbs., I was half way to my goal weight. I plateaued and in the next six months only lost a few pounds. Our leader was in such a rush to leave the meeting, she was rarely available for individual consultation. When she was available, she was dismissive and trite.
Next, she was rude (the consultant I mean). She laid her watch on the table behind her and constantly turned her back on the group to check the time. She scolded our friend about her daughter in front of other members. She scolded the same friend for some friendly joking she was doing with me before the meeting. She wouldn't leave my feet alone: the Church we met in didn't (and doesn't) mind barefooting but every week she made an issue of it.
When I called the W.W. Office in Fort Wayne to complain (twice), I was basically told that our consultant was rushed and that our meeting was her last of the day and she probably wanted to get home. I was told that her towing the company line was a good thing even though it wasn't helpful.
I have gained most of my weight back, but I do not regret leaving Weight Watchers. It was a negative experience, and I feel negative enough about my weight.
Here's today's journal:
Weight: 238.2 - up 2/10, but not bad at all considering the eating out I did yesterday
Breakfast - a banana and a SoBe water
Snack - animal crackers
Dinner - Chef Salad without dressing and a salmon patty
Supper - Turkey Reuben sandwich, cottage cheese, a whole tomato, cole slaw
Snack - pretzels, cucumber dip
I walk-jogged 1.6 miles. Estimated jog distance a little over a mile. It was incredibly hot for 6 a.m. and very humid. Today ended up being 95 degrees and a heat factor of 103.
I also led chair aerobics (25 min.) and chair Tai Chi (20 min.) at work, and walked a lot delivering mail in the Neighborhood Homes.
Both of us have gained most of our weight back. I've gained 29 of those pounds back.
Why did we quit?
First of all it was way too expensive. Not only did we pay $13 each every week, there was pressure to buy Weight Watchers product: it didn't matter that there are better (and better for you) snacks, tastier options, scales and books with just as good information. If it wasn't Weight Watchers' inflated prices, you couldn't refer to it in meetings or say that it worked for you.
Secondly, the leader was incapable of answering our questions without a canned line from Weight Watchers. I know she wasn't a dietician or she didn't have a background in healthy nutrition, but people who come to Weight Watchers need someone who can answer their questions with knowledge and example.
More times than I can count, I would ask a question in the meeting and there would be one of two responses: A) She would ask the rest of the group what they would do or what they would say; or, B) She would turn the question around to ask me what I thought I should do.
Thirdly, when I hit a plateau, there was no guidance off it. There were platitudes and the same old canned answers, but nothing that helped me get off dead-center. When I had lost 25 lbs., I was half way to my goal weight. I plateaued and in the next six months only lost a few pounds. Our leader was in such a rush to leave the meeting, she was rarely available for individual consultation. When she was available, she was dismissive and trite.
Next, she was rude (the consultant I mean). She laid her watch on the table behind her and constantly turned her back on the group to check the time. She scolded our friend about her daughter in front of other members. She scolded the same friend for some friendly joking she was doing with me before the meeting. She wouldn't leave my feet alone: the Church we met in didn't (and doesn't) mind barefooting but every week she made an issue of it.
When I called the W.W. Office in Fort Wayne to complain (twice), I was basically told that our consultant was rushed and that our meeting was her last of the day and she probably wanted to get home. I was told that her towing the company line was a good thing even though it wasn't helpful.
I have gained most of my weight back, but I do not regret leaving Weight Watchers. It was a negative experience, and I feel negative enough about my weight.
Here's today's journal:
Weight: 238.2 - up 2/10, but not bad at all considering the eating out I did yesterday
Breakfast - a banana and a SoBe water
Snack - animal crackers
Dinner - Chef Salad without dressing and a salmon patty
Supper - Turkey Reuben sandwich, cottage cheese, a whole tomato, cole slaw
Snack - pretzels, cucumber dip
I walk-jogged 1.6 miles. Estimated jog distance a little over a mile. It was incredibly hot for 6 a.m. and very humid. Today ended up being 95 degrees and a heat factor of 103.
I also led chair aerobics (25 min.) and chair Tai Chi (20 min.) at work, and walked a lot delivering mail in the Neighborhood Homes.
Thursday, July 22, 2010
Day 17 - Restaurant Choices
We go out to eat a lot.
I was out today for dinner at a very nice place in Fort Wayne. I took a group of people who live at Timbercrest as part of our annual "City of Churches" tour. (Fort Wayne fancies itself as "The City of Churches," which is fairly well deserved because they have some pretty fancy Churches. :-)
Restaurants are the bane of losing weight. As one writer put it once, "fast food equals fat people."
But I can't help it. I love to eat out. So, I need to learn to make the right choices when I go out.
Applying the principles of "The Plan," here's what I did eating out today:
1) Writing everything down: I'll do that at the end of this entry.
2) Go protein heavy: I had lean beef, a reasonable portion.
3) More good carbs: While I did have two bread sticks, I also loaded up on good carbs: spinach and a mixed green salad.
4) Be aware of problem times: The point of this entry is that going out to eat is one of my problem times.
5) Daily exercise: I knew that I'd have to be at work early to get things ready for the trip, so I made sure I went to bed in time to get a good night's sleep and still get up early enough for my walk-jog.
A word about the exercise. It was densely foggy again this morning and would have been dangerous to get out in the country in the pre-dawn dark. I walk-jogged in town. As it turns out I went 2.1 miles (I measured before I drove to work). I also only walked about half a mile - the first 2/10, the last 2/10, and about a block and a half in the middle.
Here's today's journal:
Weight: 238.0 - down 4/10 from yesterday :-)
Breakfast: Two slices of whole wheat toast with peanut butter
Snack: No snack (!)
Dinner: Two bread sticks, mixed green salad with 1T dressing, spinach, 1/2 c. mashed potatoes, about 3 oz. lean beef, brown gravy
Snack: No snack (!!)
Supper: Cottage cheese with a whole tomato, tuna salad and Wheat Thins, a SoBe water
I was out today for dinner at a very nice place in Fort Wayne. I took a group of people who live at Timbercrest as part of our annual "City of Churches" tour. (Fort Wayne fancies itself as "The City of Churches," which is fairly well deserved because they have some pretty fancy Churches. :-)
Restaurants are the bane of losing weight. As one writer put it once, "fast food equals fat people."
But I can't help it. I love to eat out. So, I need to learn to make the right choices when I go out.
Applying the principles of "The Plan," here's what I did eating out today:
1) Writing everything down: I'll do that at the end of this entry.
2) Go protein heavy: I had lean beef, a reasonable portion.
3) More good carbs: While I did have two bread sticks, I also loaded up on good carbs: spinach and a mixed green salad.
4) Be aware of problem times: The point of this entry is that going out to eat is one of my problem times.
5) Daily exercise: I knew that I'd have to be at work early to get things ready for the trip, so I made sure I went to bed in time to get a good night's sleep and still get up early enough for my walk-jog.
A word about the exercise. It was densely foggy again this morning and would have been dangerous to get out in the country in the pre-dawn dark. I walk-jogged in town. As it turns out I went 2.1 miles (I measured before I drove to work). I also only walked about half a mile - the first 2/10, the last 2/10, and about a block and a half in the middle.
Here's today's journal:
Weight: 238.0 - down 4/10 from yesterday :-)
Breakfast: Two slices of whole wheat toast with peanut butter
Snack: No snack (!)
Dinner: Two bread sticks, mixed green salad with 1T dressing, spinach, 1/2 c. mashed potatoes, about 3 oz. lean beef, brown gravy
Snack: No snack (!!)
Supper: Cottage cheese with a whole tomato, tuna salad and Wheat Thins, a SoBe water
Wednesday, July 21, 2010
Day 16 - Temptation at Bible Study
One is supposed to go to Bible Study for spiritual strength and moral support.
I find temptation: We have chips. We have dips. We have cookies. We have pie. We have grapes and cashews. And we have more.
Temptation.
Tonight I went to Bible Study on a full stomach, to try to face the tempation full-on. It worked, mostly. I didn't have chips... Fritos or tortilla chips. I didn't have cheese dip (with the chips).
I did have a few cashews (Marge brings them every week). And Kris brought this wonderful cucumber spread (diced cukes, onions and scallions in a mayonnaise and sour cream sauce) and Ritz crackers.
I'm certain that if I had been hungry, I would still be sitting there eating cashews and cucumber dip.
How do I know? Because I've been there before.
How did I fill up? Here's today's journal:
Breakfast - two pieces of toast with peanut butter, SoBe vitamin water
Snack - large can V8 juice
Dinner - small beef patty, smoked sausage, small scoop mashed taters, a little gravy, side salad with 1T ranch dressing, a little cheese
Snack - pretzels (small serving)
Supper - Southwest Grilled Chicken Salad at McDonald's, small fruit smoothie
Bible Study - See above :-)
Weigh in this morning: 238.4 - still going the right way :-)
I didn't get the chance to walk today, which I knew, so I made an exra effort to go a long way around at work.
I find temptation: We have chips. We have dips. We have cookies. We have pie. We have grapes and cashews. And we have more.
Temptation.
Tonight I went to Bible Study on a full stomach, to try to face the tempation full-on. It worked, mostly. I didn't have chips... Fritos or tortilla chips. I didn't have cheese dip (with the chips).
I did have a few cashews (Marge brings them every week). And Kris brought this wonderful cucumber spread (diced cukes, onions and scallions in a mayonnaise and sour cream sauce) and Ritz crackers.
I'm certain that if I had been hungry, I would still be sitting there eating cashews and cucumber dip.
How do I know? Because I've been there before.
How did I fill up? Here's today's journal:
Breakfast - two pieces of toast with peanut butter, SoBe vitamin water
Snack - large can V8 juice
Dinner - small beef patty, smoked sausage, small scoop mashed taters, a little gravy, side salad with 1T ranch dressing, a little cheese
Snack - pretzels (small serving)
Supper - Southwest Grilled Chicken Salad at McDonald's, small fruit smoothie
Bible Study - See above :-)
Weigh in this morning: 238.4 - still going the right way :-)
I didn't get the chance to walk today, which I knew, so I made an exra effort to go a long way around at work.
Tuesday, July 20, 2010
Day 15 - Exercise
As I've written to this point, I've been walking up to 1.6 miles most days since I started. I also started to "walk-jog." What I do is I walk about four blocks (which is out of town in Roann) and then I start to jog. I jog until I get too winded to continue. It's not far for an overweight 51 year old man.
I tried doing this a little bit before we went camping, but not much.
This morning I estimate that I jogged over a mile of the 1.6 miles. I was pretty happy about it.
Exercise has to partner with managing diet in order to lose weight. This is as true for Atkins as it is for Weight Watchers as it is for Biggest Loser. The key seems to be finding exercise that workds.
I've always enjoyed jogging-running. I was never a competitor (other than in junior high), but I've always enjoyed the running for the sake of running. That's the exercise I'm trying to get back into.
And, yes, I am walking-jogging barefooted. :-)
Here's today's journal: weight - 239.4 - down 6/10 from yesterday and a step back in the right direction.
Breakfast - two slices of peanut butter toast, bottle of SoBe water
Snack - about 2 eggs (breakfast leftovers they had in the break room)
Dinner - chef salad with no dressing
Snack - popcorn (small bag) and a cup of animal crackers
Supper - a fruit smoothie, three eggs cooked in no-fat spray, two slices of whole wheat toast with butter, two weight watchers cheese sticks, a small can of V8 and more SoBe water
I tried doing this a little bit before we went camping, but not much.
This morning I estimate that I jogged over a mile of the 1.6 miles. I was pretty happy about it.
Exercise has to partner with managing diet in order to lose weight. This is as true for Atkins as it is for Weight Watchers as it is for Biggest Loser. The key seems to be finding exercise that workds.
I've always enjoyed jogging-running. I was never a competitor (other than in junior high), but I've always enjoyed the running for the sake of running. That's the exercise I'm trying to get back into.
And, yes, I am walking-jogging barefooted. :-)
Here's today's journal: weight - 239.4 - down 6/10 from yesterday and a step back in the right direction.
Breakfast - two slices of peanut butter toast, bottle of SoBe water
Snack - about 2 eggs (breakfast leftovers they had in the break room)
Dinner - chef salad with no dressing
Snack - popcorn (small bag) and a cup of animal crackers
Supper - a fruit smoothie, three eggs cooked in no-fat spray, two slices of whole wheat toast with butter, two weight watchers cheese sticks, a small can of V8 and more SoBe water
Monday, July 19, 2010
Day 14 - A Surprise! and Back on Track
The day couldn't have started any better. I had a nice walk-jog around the country block outside of Roann. The sun was rising in the east, brightly pink and orange with no hint of the star's appearance. The fog was very thick, pea-soupy even. It was warm enough; the heat from yesterday afternoon still emanated from the macadam. The soybeans were jeweled with dew. For much of the journey I could only say, "Thank you God for a beautiful morning."
I definitely feel better after the day than I did this morning. I went back to work, back in the routine and easier to keep myself lined up with the Plan than the camping trip.
When I went in the morning kept getting better. At work I won the drawing for a Health Tips quiz we're having as part of the Wellness Program. I got a Fruit Pop, like a healthy popsicle.
There were a number of stressful staff situations that I met with healthy coping skills. I met them for what they are, kept them in perspective, and was direct in trying to find a solution.
I also left on time.
Took a quiet walk this evening and now ready to blog.
Today's weight: 241 (remember the discouragement from this morning?)
Breakfast: Hardee's Frisco Ham/Egg without cheese, small can V8 juice
Dinner: Hardee's 1/3 hamburg with pickle, onion, mustard, side salad with 1T ranch dressing and a little bit of cheese
Supper: chips at Skeeterville, pico de gallo, grilled chicken breast, beans, a little cheese (on the beans), 1/4 c. guacamole, lettuce
No Snack - I'm full, thank you :-)
I hope the weigh in goes better in the morning.
I definitely feel better after the day than I did this morning. I went back to work, back in the routine and easier to keep myself lined up with the Plan than the camping trip.
When I went in the morning kept getting better. At work I won the drawing for a Health Tips quiz we're having as part of the Wellness Program. I got a Fruit Pop, like a healthy popsicle.
There were a number of stressful staff situations that I met with healthy coping skills. I met them for what they are, kept them in perspective, and was direct in trying to find a solution.
I also left on time.
Took a quiet walk this evening and now ready to blog.
Today's weight: 241 (remember the discouragement from this morning?)
Breakfast: Hardee's Frisco Ham/Egg without cheese, small can V8 juice
Dinner: Hardee's 1/3 hamburg with pickle, onion, mustard, side salad with 1T ranch dressing and a little bit of cheese
Supper: chips at Skeeterville, pico de gallo, grilled chicken breast, beans, a little cheese (on the beans), 1/4 c. guacamole, lettuce
No Snack - I'm full, thank you :-)
I hope the weigh in goes better in the morning.
Day 13 - Discouragement
As these things go, there is bound to be discouragement and I have found it. I thought I did pretty well on our camping trip, but the scales tell a different story. Day 13 was actually yesterday and I was up to 240.4. So I told myself that it was the camping trip and I just needed a day to recuperate from that.
You'll notice that I didn't post yesterday :-(
So this morning I got up early, had a little water and went for my walk. Actually I walked and jogged a total of 1.6 miles. I got my shower and went up to get ready for work. I got on the scale.
241.0. Hmmm. Am I still paying for the camping trip?
Here are a couple factors:
1) It has been very humid and the humidity has made me swell. My hands feel and look like underinflated balloons. If the swelling is the case and it's just water, I'm OK with it.
2) Maybe I'm being a little too lenient. I want to lose this 50 lbs. in 6 months, but my approach has been to ease into it rather than make a radical change. I think I'll tighten things up this week.
3) Maybe I'm cheating. I had ice cream last night at the Manchester Church of the Brethren ice cream social - not much, mind you, but it was ice cream. Plus I had two hot dogs there. But I tried to balance it with vegetables and good things.
Anyhow, this morning is a new day. I hope to post better news and progress tonight.
You'll notice that I didn't post yesterday :-(
So this morning I got up early, had a little water and went for my walk. Actually I walked and jogged a total of 1.6 miles. I got my shower and went up to get ready for work. I got on the scale.
241.0. Hmmm. Am I still paying for the camping trip?
Here are a couple factors:
1) It has been very humid and the humidity has made me swell. My hands feel and look like underinflated balloons. If the swelling is the case and it's just water, I'm OK with it.
2) Maybe I'm being a little too lenient. I want to lose this 50 lbs. in 6 months, but my approach has been to ease into it rather than make a radical change. I think I'll tighten things up this week.
3) Maybe I'm cheating. I had ice cream last night at the Manchester Church of the Brethren ice cream social - not much, mind you, but it was ice cream. Plus I had two hot dogs there. But I tried to balance it with vegetables and good things.
Anyhow, this morning is a new day. I hope to post better news and progress tonight.
Saturday, July 17, 2010
Days 9-10-11-12: A Big Test
We went on a short four day camping trip with friends from July 14-17 (today). It was a big test early on in this project.
I thought I could post to the blog from my Blackberry every day, but we were too far out of range (a mixed blessing).
I concentrated on a couple of principles, while keeping the purpose of doing this in mind.
First, I watched what I was eating, but tried not to go over board: I went heavy on proteins to stay full, drank lots and lots of water (it was in the 90s), ate vegetables and fruits every chance I had, etc. I wasn't party pooper, I don't think.
Second, I got exercise every day. Before Karen and our friends got up, I got up early and walked about 2 miles. Also, we were camping, so everything had to be done by hand, from fixing meals over the fire to walking to the bathhouse.
Third, I kept my spiritual head on. I read my Bible each morning and evening and said my prayers.
Finally, I got plenty of rest. One of the consistent things in all the diet plans I've been on is to get plenty of rest.
Which is what I'm going to do now. It's late on Saturday. In addition to the long ride home (four-and-a-half hours from Spring Mill State Park to home), I walked this morning early and mowed the lawn when I got back. I'm ready for rest.
I'll report on weights and food intake tomorrow.
I did weigh on Wednesday before we left - I was 239 even.
I thought I could post to the blog from my Blackberry every day, but we were too far out of range (a mixed blessing).
I concentrated on a couple of principles, while keeping the purpose of doing this in mind.
First, I watched what I was eating, but tried not to go over board: I went heavy on proteins to stay full, drank lots and lots of water (it was in the 90s), ate vegetables and fruits every chance I had, etc. I wasn't party pooper, I don't think.
Second, I got exercise every day. Before Karen and our friends got up, I got up early and walked about 2 miles. Also, we were camping, so everything had to be done by hand, from fixing meals over the fire to walking to the bathhouse.
Third, I kept my spiritual head on. I read my Bible each morning and evening and said my prayers.
Finally, I got plenty of rest. One of the consistent things in all the diet plans I've been on is to get plenty of rest.
Which is what I'm going to do now. It's late on Saturday. In addition to the long ride home (four-and-a-half hours from Spring Mill State Park to home), I walked this morning early and mowed the lawn when I got back. I'm ready for rest.
I'll report on weights and food intake tomorrow.
I did weigh on Wednesday before we left - I was 239 even.
Tuesday, July 13, 2010
Day 8 - Purpose
It's not really enough to want to lose weight. Vanity isn't a big motivator for me. I do want my clothes to fit me, but I don't really care too much about clothes. I'm way past worrying about how I look without a shirt on - marrying yong helped with that :-)
So why lose weight? Here's why:
1) I come from a line of short-lived people. I'm 52 (almost) and I've already outlived one of my grandmothers (she died around 43 years old). My other grandparents all died in their early sixties. Mom died at 62. My Dad is still alive, but he's more like a cat, bouncing back from things rather well.
Health related issues that shorten life and are connected to being overweight are a big issue for me. My blood pressure is OK, on the high end of normal. This is OK according to my doctor because it is consistently there (it is normal for me). My good cholesterol is good, but my bad cholesterol is sneaking up on me. My weight robs me of energy I need to exercise to keep my heart healthy.
2) I want to lose weight because I'm tired of being tired. I wear out so easily. I remember an illustration in some book I read somewhere (I've been on every plan imagineable). The idea was to picture yourself carrying around 50 lobs of butter everywhere you go. That's what it's like to be 50 lbs. overweight.
3) I want to lose weight because I think it is a better reflection on spiritual discipline. I'm fairly disciplined spiritually - I read my Bible, say my prayers, etc. I live a moral life, I try to serve others, etc. But it seems to me to be inconsistent to have this excess weight. Maybe it seems to me to be a better "stewardship of my body" to bring it in line.
4) I want to lose weight because I eat when I'm stressed. I stress too much. I need to find creative ways to deal with my stress - or not to stress in the first place. Garden work is an excellent way for me to release stress. Playing the piano. Writing. Reading my Prayer Books. Those things are healthy, non-weight creating stress valves.
Here's today's report:
Weight: 240.4 - up from yesterday. This is my official starting weight. My goal, then, is to be at 190.4 lbs. by January 6 (Theophany).
Breakfast: fruit with yogurt
Snack: Apple with a string cheese
Dinner: Chef salad without dressing
Snack: A fruit smoothie at McDonald's
Bible Study: a homemade cinnamon roll by Kris Luttrell (I planned for this), cheese, seven crackers
Supper: A Turkey sandwich, a small can of V8
* I went to Hardee's for a break and had NO fried foods. It was a first for a long long time!
So why lose weight? Here's why:
1) I come from a line of short-lived people. I'm 52 (almost) and I've already outlived one of my grandmothers (she died around 43 years old). My other grandparents all died in their early sixties. Mom died at 62. My Dad is still alive, but he's more like a cat, bouncing back from things rather well.
Health related issues that shorten life and are connected to being overweight are a big issue for me. My blood pressure is OK, on the high end of normal. This is OK according to my doctor because it is consistently there (it is normal for me). My good cholesterol is good, but my bad cholesterol is sneaking up on me. My weight robs me of energy I need to exercise to keep my heart healthy.
2) I want to lose weight because I'm tired of being tired. I wear out so easily. I remember an illustration in some book I read somewhere (I've been on every plan imagineable). The idea was to picture yourself carrying around 50 lobs of butter everywhere you go. That's what it's like to be 50 lbs. overweight.
3) I want to lose weight because I think it is a better reflection on spiritual discipline. I'm fairly disciplined spiritually - I read my Bible, say my prayers, etc. I live a moral life, I try to serve others, etc. But it seems to me to be inconsistent to have this excess weight. Maybe it seems to me to be a better "stewardship of my body" to bring it in line.
4) I want to lose weight because I eat when I'm stressed. I stress too much. I need to find creative ways to deal with my stress - or not to stress in the first place. Garden work is an excellent way for me to release stress. Playing the piano. Writing. Reading my Prayer Books. Those things are healthy, non-weight creating stress valves.
Here's today's report:
Weight: 240.4 - up from yesterday. This is my official starting weight. My goal, then, is to be at 190.4 lbs. by January 6 (Theophany).
Breakfast: fruit with yogurt
Snack: Apple with a string cheese
Dinner: Chef salad without dressing
Snack: A fruit smoothie at McDonald's
Bible Study: a homemade cinnamon roll by Kris Luttrell (I planned for this), cheese, seven crackers
Supper: A Turkey sandwich, a small can of V8
* I went to Hardee's for a break and had NO fried foods. It was a first for a long long time!
Day 7 "B" - More Lasts
We didn't go to El Mezquite (as I had hoped we would), but Karen made home-made Mexican, so it was probably better. I still had my last tortilla chips and queso. The chicken enchilladas were heavenly, but with tons of cheese. I added sour cream to mine, just for good measure.
After supper, we went to the East End in Peru for malts. I had a large hot fudge malt made with chocolate ice cream. This will be one of my most difficult "lasts" :-(
This is also my last day without intentional exercise. I've been a little hit and miss during my Pre-Plan week, but this is another day.
I'm actually writing this on the morning of Day 8, so here goes! Let the pounds begin falling off (if only it were that easy!).
After supper, we went to the East End in Peru for malts. I had a large hot fudge malt made with chocolate ice cream. This will be one of my most difficult "lasts" :-(
This is also my last day without intentional exercise. I've been a little hit and miss during my Pre-Plan week, but this is another day.
I'm actually writing this on the morning of Day 8, so here goes! Let the pounds begin falling off (if only it were that easy!).
Monday, July 12, 2010
Day 7 - The Day of Lasts
Today is my day of "lasts" - at least for a long while. I had my last coffee cake for breakfast - and, actually, my last pastry for breakfast. Karen makes the world's best coffee cake; a sour cream based chunk of yumminess covered with cinnamon and drizzled with icing.
Today I had my last order of french fries. And my last pieces of fried fish at Hardee's.
It's actually my last day for fried anything, at least until I get to 50 pounds. I'm hoping that by then I won't want fried anything.
Supper tonight will likely be at El Mezquite (or, as we call it, "Skeeterville"). That will be my last basket of tortilla chips, my last order of queso dip, my last I'm not sure what.
I also had a "last experience" yesterday: I bought my last pair of size 40 pants. I've been squeezing into 38s. I bought a pair of 38's and a pair of 40s. I hate to admit that the 40s are more comfortable. So no more.
The Pre-Plan Week is nearly done. The Plan begins full swing tomorrow.
Weight this morning: 239.6, down .6 from yesterday morning.
What I've eaten is pretty well established above. :-)
Today I had my last order of french fries. And my last pieces of fried fish at Hardee's.
It's actually my last day for fried anything, at least until I get to 50 pounds. I'm hoping that by then I won't want fried anything.
Supper tonight will likely be at El Mezquite (or, as we call it, "Skeeterville"). That will be my last basket of tortilla chips, my last order of queso dip, my last I'm not sure what.
I also had a "last experience" yesterday: I bought my last pair of size 40 pants. I've been squeezing into 38s. I bought a pair of 38's and a pair of 40s. I hate to admit that the 40s are more comfortable. So no more.
The Pre-Plan Week is nearly done. The Plan begins full swing tomorrow.
Weight this morning: 239.6, down .6 from yesterday morning.
What I've eaten is pretty well established above. :-)
Sunday, July 11, 2010
Day 6 - Ice Cream Social
Our Church has an annual ice cream social, replete with home made ice cream. It is a huge temptation. But it is also a lot of work. Calories ingested are balanced to some degree by calories burned.
We'll see.
My plan this week has been to make this week a transition week, to eat what I normally eat with a reasonable amount of awareness. While I have made minor cuts - like that stupid PayDay candy bar - I have mostly tried to be moderate, to prepare myself for more strident changes in the weeks ahead.
Today's data:
Weight: 240.2 - up 1.6 lbs from yesterday morning
Breakfast: a banana
Dinner: Hardee's cheese burger, side salad,french fries
Snack before the social: slice of blueberry coffee cake, small can V8, small dish of fruit salad
Supper: small sloppy joe, small dish of ice cream, a few chips, carrot sticks
Snack at home: turkey sandwich, fruit with yogurt
LOTS OF WATER today :-)
Exercise: Physical work at ice cream social
We'll see.
My plan this week has been to make this week a transition week, to eat what I normally eat with a reasonable amount of awareness. While I have made minor cuts - like that stupid PayDay candy bar - I have mostly tried to be moderate, to prepare myself for more strident changes in the weeks ahead.
Today's data:
Weight: 240.2 - up 1.6 lbs from yesterday morning
Breakfast: a banana
Dinner: Hardee's cheese burger, side salad,french fries
Snack before the social: slice of blueberry coffee cake, small can V8, small dish of fruit salad
Supper: small sloppy joe, small dish of ice cream, a few chips, carrot sticks
Snack at home: turkey sandwich, fruit with yogurt
LOTS OF WATER today :-)
Exercise: Physical work at ice cream social
Saturday, July 10, 2010
Day 5 - Survived a Party
We went to a party at my sister-in-law's and the temptations were abundant. I was sure to keep a lot of water in my system. She served spare ribs, which were OK but very fatty. I cut most of the fat off. I had a few potato chips, but otherwise it was all healthy - fresh veggies, watermelon, canteloupe, etc.
There is a lot of pressure at these family things to eat and eat. I tried to be mindful of that.
I did eat a lot during the day. This was in part to try to avoid over eating at the party, and in a way, it worked.
I weighed 238.8 this morning, which was down from yesterday morning.
Breakfast: Hardee's Frisco ham and egg sandwich with no cheese, orange juice, large tater tots (oops)
Dinner: Chicken breast, cukes and onions in sourcream - mostly drained
Supper: two small pieces of coffee cake, medium size piece of breakfast casserole (rewarmed)
Snack: McDonald's berry/yogurt slush, some french fries (shared Karen's)
Party: two small spare ribs, a little pulled pork, and everything I wrote above
There is a lot of pressure at these family things to eat and eat. I tried to be mindful of that.
I did eat a lot during the day. This was in part to try to avoid over eating at the party, and in a way, it worked.
I weighed 238.8 this morning, which was down from yesterday morning.
Breakfast: Hardee's Frisco ham and egg sandwich with no cheese, orange juice, large tater tots (oops)
Dinner: Chicken breast, cukes and onions in sourcream - mostly drained
Supper: two small pieces of coffee cake, medium size piece of breakfast casserole (rewarmed)
Snack: McDonald's berry/yogurt slush, some french fries (shared Karen's)
Party: two small spare ribs, a little pulled pork, and everything I wrote above
Day 4- A Day Late
My goal is to post daily on this except when I'm away from the computer. Yesterday we worked late getting the house ready for the Church ladies brunch this morning. I haven't weighed yet this morning, so I'm still counting this post as yesterday's.
See how easy it is to rationalize? :-)
Weight: 239.4 - up .6 from Thursday
Breakfast: A bowl of granola with milk
Snack: A can of V8 juice, a bag of light microwave popcorn
Dinner: Staff Carry-in: Two hot dogs in buns, a serving each of pasta salad, jello salad, fruit salad, potato chips, carrots/celery/cauliflower/bell pepper slices, and a much-too-large wedge of Dairy Queen Ice Cream Cake pecan pie
Supper: Hamburg on the grill with bun, baked beans, cottage cheese
Snack: McD's ice cream cone
Exercise: Two hours of strenuous yard work in the evening
That's all for now - see you later tonight!
See how easy it is to rationalize? :-)
Weight: 239.4 - up .6 from Thursday
Breakfast: A bowl of granola with milk
Snack: A can of V8 juice, a bag of light microwave popcorn
Dinner: Staff Carry-in: Two hot dogs in buns, a serving each of pasta salad, jello salad, fruit salad, potato chips, carrots/celery/cauliflower/bell pepper slices, and a much-too-large wedge of Dairy Queen Ice Cream Cake pecan pie
Supper: Hamburg on the grill with bun, baked beans, cottage cheese
Snack: McD's ice cream cone
Exercise: Two hours of strenuous yard work in the evening
That's all for now - see you later tonight!
Thursday, July 8, 2010
Day 3 - The Plan
July 8, 2010
Now I'm three days into this project and I need to delineate my plan.
I'll start by saying that I've been on every major plan out there. I've been in Weight Watchers, on Atkins, vegetarian plan, No Flour-No Sugar, the Sugar Blues Plan, South Beach, and the Zone. The most successful was Atkins, but the reality is that after each one I fell off the wagon and gained most of my weight back.
My Plan this time is to draw from the best of each of those plans.
First there is the Pre-Plan. This first week I'm slowing down, catching my breath, writing down everything and realizing what's going on. I'm also getting into the blog habit. By Monday, I'm going to be cracking down, using these first few days to evaluate. During this Pre-Plan time, I'm not going hog wild, either. As I get aware of things, I'm going to stop them. For example, I didn't have a PayDay today (!).
First, I am going to write everything down, here on the blog. This is something I learned from Weight Watchers and something that works for me.
Second, I'm going to be a little protein heavy. Atkins worked very well for me, but I got bored with it. Protein, especially meat, is very filling and I eat a lot. A lot. Lean proteins will help satisfy that.
Third, I definitely need to focus on good carbs and cut down on flour and sugar. What happens is that things like cookies and crackers are handy when I'm hungry and I grab them. Grabbing a piece of fruit or carrots just doesn't cut it. So I need to work on being satisfied with good stuff rather than letting myself get hungry.
Fourth, I'm going to be aware of my problem times: when I get home from work and before I go to bed. If supper isn't ready when I come home, I go straight to the cabinets. How will I deal with this. Bed time eating is usually boredom. I need to go to bed a little earlier and sleep it off rather than snack.
Finally, I need to exercise daily. So far this week I took a long walk on Thursday and a short walk on Wednesday. And I'm going for a walk in a few minutes, when I get done with this.
Here's today's report:
Weight this morning - 238.8 - no change from yesterday
Breakfast: A large grilled chicken breast, a bottle of SoBe vitamin water
Break: A can of V8 and a plain shortcake
Dinner: Tossed salad with 1T ranch dressing, baked breaded boneless pork chop, corn, roasted taters, a few cheese raviolis, a bowl of melon cubes
Snack: A small bag of pretzels
Pre-Supper Snack: Sesame stick/peanut mix
Supper: Green beans, taters, and sausage; a crescent roll with light butter and strawberry jam (homemade)
That's it. "Before pictures" coming soon!
Now I'm three days into this project and I need to delineate my plan.
I'll start by saying that I've been on every major plan out there. I've been in Weight Watchers, on Atkins, vegetarian plan, No Flour-No Sugar, the Sugar Blues Plan, South Beach, and the Zone. The most successful was Atkins, but the reality is that after each one I fell off the wagon and gained most of my weight back.
My Plan this time is to draw from the best of each of those plans.
First there is the Pre-Plan. This first week I'm slowing down, catching my breath, writing down everything and realizing what's going on. I'm also getting into the blog habit. By Monday, I'm going to be cracking down, using these first few days to evaluate. During this Pre-Plan time, I'm not going hog wild, either. As I get aware of things, I'm going to stop them. For example, I didn't have a PayDay today (!).
First, I am going to write everything down, here on the blog. This is something I learned from Weight Watchers and something that works for me.
Second, I'm going to be a little protein heavy. Atkins worked very well for me, but I got bored with it. Protein, especially meat, is very filling and I eat a lot. A lot. Lean proteins will help satisfy that.
Third, I definitely need to focus on good carbs and cut down on flour and sugar. What happens is that things like cookies and crackers are handy when I'm hungry and I grab them. Grabbing a piece of fruit or carrots just doesn't cut it. So I need to work on being satisfied with good stuff rather than letting myself get hungry.
Fourth, I'm going to be aware of my problem times: when I get home from work and before I go to bed. If supper isn't ready when I come home, I go straight to the cabinets. How will I deal with this. Bed time eating is usually boredom. I need to go to bed a little earlier and sleep it off rather than snack.
Finally, I need to exercise daily. So far this week I took a long walk on Thursday and a short walk on Wednesday. And I'm going for a walk in a few minutes, when I get done with this.
Here's today's report:
Weight this morning - 238.8 - no change from yesterday
Breakfast: A large grilled chicken breast, a bottle of SoBe vitamin water
Break: A can of V8 and a plain shortcake
Dinner: Tossed salad with 1T ranch dressing, baked breaded boneless pork chop, corn, roasted taters, a few cheese raviolis, a bowl of melon cubes
Snack: A small bag of pretzels
Pre-Supper Snack: Sesame stick/peanut mix
Supper: Green beans, taters, and sausage; a crescent roll with light butter and strawberry jam (homemade)
That's it. "Before pictures" coming soon!
Wednesday, July 7, 2010
Day 2 - PayDay, I curse you!
About a week ago they started putting PayDay candy bars in the vending machine at work. Right before I started my 50 lbs. in 6 months project.
So I had a PayDay Monday, before I started. And I had a PayDay yesterday, when I started. And I had one today. Ugh.
It's late tonight so here are the facts:
I weighed in this morning at 238.8, 3.2 lbs. less than last night. You always weigh less in the morning, which will likely be more consistent, so my weights here will usually be morning weights from now on.
For breakfast I had two Hardee's sausage patties, and a small carton of orange juice.
For dinner: a chef salad with no dressing, a large scoop of chicken salad, a short cake with marmalade (we were out of strawberries), two cups of skim milk
For snack: two pieces of zucchini cake
For supper: an excellent salad made by Karen - mixed greens, heavy on the spinach, with pineapple, blue berries, strawberries, honey roasted almonds, and grilled chicken with a drizzle of poppyseed dressing
At Bible study: a few crackers, a little cheese, and some canteloupe
And that dang PayDay bar in the morning
Writing this out helps me see once again that I can put away a lot of food. No wonder I weigh so much. It's going to be a fast six months. Time to get busy.
Tuesday, July 6, 2010
In Six Months, I will lose 50 pounds
There. I said it. Summer vacation is done. Independence Day is past. The big food times are gone by.
Plus, I'm pushing a 40" waist again . . . it probably is 40" if I were honest with myself.
I'm 51, going on 52 years old. I weigh 242 lbs. at 9:30 p.m. today. For several years now my doctor has told me to get under 200 lbs. and I have defied him. I've gotten close. Just a year and a half ago I was down to 212.
So this is my start. A very public way of shedding my weight.
What do I hope to accomplish with this blog?
Well, if anyone reads it, I hope to have a sense of accountability that I am unable to do myself.
I also hope to try a few things from failed diets and plans in the past. I lost the most weight ever on Atkins, but I got tired of meat and cheese and eggs all the time. I lost weight on Weight Watchers, but I also lost a lot of money. I lost a lot of weight and got in the best shape of my life about 15 years ago, but I spent so much time at the gym that I lost a sense of priorities.
Another thing will be to patch together a plan that works for me.
One thing that works is a food journal, so I'm going to post that daily. Again, for accountability.
Today -
Breakfast: fat free yogurt, a banana, and watermelon
Dinner: Chef salad with no dressing, two chocolate/marshmallow brownies, skim milk
Supper: Nachos Grande with chicken, sour cream, guacamole, and a whole basket of chips with pico de gallo
Snack: Homemade chocolate ice cream
Yikes :-)
See you tomorrow.
Plus, I'm pushing a 40" waist again . . . it probably is 40" if I were honest with myself.
I'm 51, going on 52 years old. I weigh 242 lbs. at 9:30 p.m. today. For several years now my doctor has told me to get under 200 lbs. and I have defied him. I've gotten close. Just a year and a half ago I was down to 212.
So this is my start. A very public way of shedding my weight.
What do I hope to accomplish with this blog?
Well, if anyone reads it, I hope to have a sense of accountability that I am unable to do myself.
I also hope to try a few things from failed diets and plans in the past. I lost the most weight ever on Atkins, but I got tired of meat and cheese and eggs all the time. I lost weight on Weight Watchers, but I also lost a lot of money. I lost a lot of weight and got in the best shape of my life about 15 years ago, but I spent so much time at the gym that I lost a sense of priorities.
Another thing will be to patch together a plan that works for me.
One thing that works is a food journal, so I'm going to post that daily. Again, for accountability.
Today -
Breakfast: fat free yogurt, a banana, and watermelon
Dinner: Chef salad with no dressing, two chocolate/marshmallow brownies, skim milk
Supper: Nachos Grande with chicken, sour cream, guacamole, and a whole basket of chips with pico de gallo
Snack: Homemade chocolate ice cream
Yikes :-)
See you tomorrow.
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