A Spiritual Approach!

I have realized that my journey to lose weight and learn to love myself is a spiritual problem as well as a physical problem. So far I have only approached my problem through diet and exercise and I believe this is the reason I have fallen short of weight-loss. This is the second week of my journey and I have bienged every day this week except today. In the evening I have a routine of watching tv and eating unhealthy foods. In order to combat this destructive behavior of eating when I am not physically hungry I am going to start feeding my spirit.

How I feed my spirit. Every day I am going to start and end my day with a meditation. My meditation or devotion will be the time I will take a relaxing bath or shower, pray, read inspiraional messages, write in my journal, write a gratitude list, listen to uplifting music. I will make this my new evening routine. By feeding my spirit I hope to learn to feed my physical body foods that are better for it.

I am making an effort to lose weight by truly learning to love my whole self! I will learn to love foods that are better for my body. Weight-loss is a lot deeper than calories in and calories out.

CLM

So close to victory!

I can tell that I am closer than ever to victory. I still feel there is something holding me back. My eating still falls apart in the later evening. I need to come up with some new radical ideas to fix this problem.

1. I may start taking a shower and putting on my pajamas after dinner. I may come in my room to read instead of watching tv and just go to bed early. Still working on things.

CLM

Week two of my program!

I have made it through my first week of my program. I am so happy and proud of myself for making it through this week. I have nine more weeks to go to complete my first weight-loss cycle. I will be weighing myself at this time.

Here are my observations from week one.

1. I have had strong temptations to beinge eat especially when I am upset or stressed. These temptations usually come in the evening when I am watching tv. I am going to print out some weight-loss stories and put them in a binder along with some pictures and inspirational quotes so that I can better fight these temptations.

2. Initally my plan was to have small treats in my diet plan like chips, cookies and fruit snacks. I feel that having eaten these things later in the evening has contributed to my temptations to bienge eat on junk food later in the evening. In an effort to avoid beinge eating I am no longer eating cookies, chips or any other trigger food that gives me the desire to over eat.

So here is what my program looks like in the second week...

Breakfast- Bagel (260) with fat-free cream cheese(60) and apple sauce (50). (370)

Lunch- Sandwich( 2 slices bread 100% whole wheat (120), low-fat salad dressing (50), 3 slices thin turkey deli meat (45), mustard) 1/4 cup trail-mix (130) (assorted nuts and dried fruit), non-fat yogurt (100) (445)

Dinner- Chicken soup (200)

Drink- Water

No snacks

Cal 1015

Rain, rain go away!

I am still looking for the rainy day workout solution. When I am at my apartment I can use the treadmill. When I am at my grandmas house I am going to have to Leslie Sansones walk away the pounds dvd for twenty minutes.

In the future I plan to buy some comfortable boots and a nice rain coat so that I can still walk for at least twenty minutes on rainy days. I must workout daily. I may go online to research how runners and walkers keep up their routine during the bad weather days.

I need to prepare myself to stay on program when I go to Texas for the holidays. I need to go shopping as soon as I get there for the following foods.

1. fat-free cream cheese
2. bagels
3. apple sauce
4. Lunch meat
5. Salad dressing
6. Bread
7. trail-mix
8. yogurt
9.chicken soup
10. popcorn

Always be prepared!!!!!!!!!

CLM

When temptation Strikes!

It is important to remember that I am not only trying to lose weight, but to conquer an eating disorder as well. I am a complusive over eater and their are certain foods I am addicted to such as cheese, chocolate, candy, chips and crackers and fried foods. These are foods which I eat in limit-less amounts without control.

When temptation strikes I need to refocus my mind immediately, by praying, writing, turning off the tv, taking a shower and going to bed if necessary. I need to renew my mind by reading weight-loss success stories. I need to compile a collection of success stories so that I can better battle the temptations. I will make a special temptation book with articles and stories of success along with all of my goals.

The most important steps for me to take to combate temptations are as follows.

1) Stop and refocus your mind. (Pray, Review your goals and inspiration, do something like take a shower,turn off the tv!)

2)If you fall into temptation confess it, forgive yourself and go right back to your program.

CLM

Weight-loss Tips and Tricks!

Here are a few tips to hang on to.

1) Pre plan your meals daily!

2) Write down every thing you eat!

3) Track calories and stick to a calorie budget!

4)Have chicken soup, it has grain, protein and vegetables!

5) Have some deli meat!

6) Have some bread

7) Budget for treats!

CLM

When Will Power counts!

Will power is most effective after you have set in place a plan that is easy to follow. When you have a fail safe pre planned daily diet and exercise plan then you can just use your will power to say no to foods not on your plan. I don't have to make food decisions throughout the day, because I have already planned my meals the day before. The only thing I have to do is focus on saying no to eating extra stuff at the end of the night. This is better than using will power to fignt cravings or hunger pains. The only eating I have to fight is eating out of boredum or emotional eating.

Having a daily food plan means only having to use will power when you need it most!

CLM

Planning Rocks!

The key to my weight-loss success is planning! I plan all my meals and snacks for the day! I purchase foods on my plan and I start the day with a daily eating plan. I strongly believe that the reason weight-loss programs like Jenny Craig really work is that you know exactly what you will eat before you eat it. In this way eating is just like exercise it is an activity that you can do daily to make sure that you are reaching your weight-loss goals!

All you have to do is simply write out your food plan for the day and check the foods off that as you eat then. Pre plan out the calories and nutrients you want to eat and check them off as you eat them.

Here is what I ate today!

Breakfast- bagel (260) with low with 1 tables spoon low-fat cream cheese (60) and 1 cup apple sauce (50).

Lunch- sandwich bread (120) dressing (50) meat (45), chips (200)yogurt (100)

Dinner- soup (200)

Snacks- cookies (200) fruit snacks (200)

Total for the day 1485

The only thing I drank was water and that is easy to remember.

CLM

Knowing Is Have the Battle!

Knowledge truly is power!

I feel extremly confident that I will lose weight and keep it off! Ten weeks from Dec 2, 2010 I will be real close to 250lbs!

My secret weapon is in the pen just like Tyra's secret. I picked up a food and exercise journal from Kaiser's Pharmacy for $3.50 and I believe it is the best $3.50 I have ever spent!

Here is how I use the journal.

Step 1: I record every thing I eat in my journal!

Step 2: I record the calories of all the food I eat!

Step 3: I give myself a daily calorie allowance. Mine is 1500 cal

Step 4: I preplan menus of breakfast, lunch and dinner that fall within my calorie budget!

Step 5: I purchase only the foods on my pre planned meal.

Step 6: I eat only the foods on my plan and check them off as I eat them.

Step 7: I take a daily 30 min or longer walk when I can.

Knowing is half the battle. Knowing the calories in specific foods allows me to plan a meal plan that helps me stay within my daily caloric allowance! Know your calories!

CLM

A Fail Safe Plan!

I need a fail safe health plan that will help me to lose weight no matter what my circumstances are. I cannot be dependent on going to a dance class with a friend every once in a while, or sticking to a diet that is constantly changing.

Real Confession:

In the past several months I have attended Zumba Classes and Ujam classes anywhere from 0-2 times per week.

In the past two weeks I have eaten fried chicken for 4 meals.

In the past two weeks I have eaten fried fish and chinese food.

In the past two months I have eaten a pound of cheese and several boxes of cheese its.

This has got to change!

I need a fail safe eating and exercise plan!

CLM

Weight-loss Pitfalls!

These are the things I believe are holding me back.

1. I have no consistent eating pattern.
2. I have no consistent exercise routine.
3. I eat junk food in response to anxiety and stress.

These are the obstacles to having a consistent eating pattern.

1. I live between my grandmothers home and my home and am never in one place consistently.
2. I have no realistic eating plan that is easy to follow, when this happens I eat on a whim.
3.I do not shop for and stock healthy foods on a regular basis.

These are the obstacles to having a consistent to a regualr exercise routine.

1. I cannot afford the gym currently.
2. I cannot go to the gym, because I have no one to care for grandma.
3. I have no indoor exercise routine.

Basically things in my lfie keep shifting and so for the past two years I have been stuck at a weight of over 250lbs. When am I going to really start living for me and my betterment?

CLM

Health Update!

I so love the book, "Secrets of A Skinny Jean Queen", By Carolyn Gray. The book is really about losing weight in a common sense way by changing small things to make your life style better.

Right now I have a hugh self-esteem boost. I have some really cute clothes for work and they are in my present size twenty-four. I have full confidence that I will lose a lot of weight and feel great without stressing myself out. Here are the current tweaks I am doing inmy life that will bring success!

1) Drink green tea in the morning and throughout the day! (This stuff just makes me feel great!)

2)Have at least 2 servings of fruit, even if it's a fruit cup or apple sauce!

3) Have 2-3 Energy bars per day! (This is better than eating cheese, crackers or grabing fast food!)

4) Have 2 yogurt servings per day! (I cheat and have the kids kind, but hey it's calcium)

5) Have some popcorn! (We all need a snack to munch on, may as well get the extra fiber!)

6)Have a lean cuizine for dinner! (No need to cook or eat out, have a healthy dinner ready so you have no excuse!) Swap out for soup every now and then for variety!

7)Have a nice green salad with dinner, nothing fancy!

8) Have some candy! I like peppermint, they taste great, your breath smells good and three is just 60 calories!

9)Have a daily vitiamin!

10)Commit to small changes that you can stick with daily!

Concentrate on doing things that will help you reach your goals!

CLM

Winning at losing!

Just wanted to post a quick up date on my progress.

Today is Sunday Afternoon. I went for my walk. I walked for 1hr. Just walked in my neighgborhood. It is a beautiful sunny day, not too hot. I was so tempted to stay inside and watch youtube videos, but I made myself go for that walk. As I walked I thought about that girl in Essence who lost like 90lbs running marathons, and I thought about the time I lost 50lbs by walking. Until I reach 170lbs I will be using walking as my primary form of exercise. I realize that sometimes you have got to be systematic in your weight-loss efforts. Rather than jump around from activity to activity which I do not think I would stick with I am just sticking to walking to Davis St every day. To cut down on the laziness factor I will be walking as soon as I wake up each morning. I have to stay on track!

Today I drank a protein shake for a snack, it was basically some almond milk and protein powder. It did not taste very good. The milk was bland. I think I will swithc my snack to a yogurt cup. I know I could use the extra calcium and the yogurt does have some protein in it. 5g protein which is about the same as the protein powder and besides it taste good! It is also easier to make!

At lunch I had a veggie burger salad. (Lettuce, cherry tomatos, shredded carrots, cucumber, veggie burger). I made my own dressing using mustard, black pepper and honey. Next time I think I will use small sugar packets instead. I can control the calorie amount better. I may experiment with making my own dressings, I don't like a lot of salt and the other dressing seem too saltly. Tommorrow I am going to make myself eat a black bean, lettuce and tomato salad.

I think it is worth it to spend money on healthy foods that make you feel good. Every time I think about the fact that I am eating salad for two meals a day I will think about the fact that I use to eat pizza for breakfast, lunch and dinner!

I will not have any snacks before dinner. I will have dinner around 5.

I will not be having any snacks after dinner. I will make dinner my automatic shut off until breakfast. I will fast from dinner until breakfast and then I will break the fast. I think this will do a lot interms of weight-loss.

Still taking my daily vitamins with breakfast!

Will practice these healthy techniques for the until next Sunday and then I will weigh in.

CLM

My Diet

Breakfast- yogurt and whole fruit!

Mid-am snack- Almond milk with protein powder!

Lunch- Salad with beans, or a veggie burger!

Dinner- Salad with beans, or a veggie burger!

Treats

Hungry- A peanut butter and jelly sandwich on whole grain

Chocolate craving- Hot chocolate- sugar-free!

Sweet Tooth- Sugar-free fruit pop!

Special Outings

Fish!

CLM

Walking 30min 6 days per week!

My marathon!

I have always loved fitness. In high school I played volleyball, basketball, batminton,cross country, and other sports. I love walking and weight training is fun to me. So I never felt like exercise was a problem for me. I never felt the need to complete a marathon. I have walked 15 miles straight before and don't feel distance is my personal challenge. If I do complete a traditional marathon it will be just because I got into running! I am more likely to do smaller races like 5ks or half marathons.

The idea of a marathons is appealing though. You set this wonderful challenge that will bring you to the next level. I think my biggest struggle is in eating well. I would be happy if I could say that I ate a salad every day for lunch for a year! Today is Sept 10th If I could eat salad everyday for lunch until Sept 10th of 2011, I would feel like I could run a marathon!

CLM

Staying Inspired!

On the cover of InStyle was Jennifer Hudson looking new and improved. She was in beautiful form. Seeing her and other celebs slender down are a big inspiration to me. I keep looking at Queen Latifah, she is slim now too!

In the lastest Essence Mag there was an article about a girl who was 290 and 5ft 3in who ran several marathons, half-marathons and 5k races. It makes me think I can do it too.

CLM

Small Changes!

So right now I am focusing on a few small changes so I can lose a very big 10lbs by Oct 7th!

The first thing I am doing is having a healthy breakfast. I have been drinking homemade fruit/protein smoothies every morning along with taking a multi, calcium and vitamin d supplements. I may take this transition this to eating yogurt and whole fruit because blendding the drink is time consuming and rather noisy. I will also be able to reduce or control my caloric intake a little better by doing this.

The second thing I am doing is 30 minutes of exercise per day. On mon, wed and fri I am doing strength training. So far I love the sculpt dvd by the firm. I am going to check out the Biggest Losers sculpt dvd to see if I can use it as an alternate. I also have a dvd called the Eat Clean workout that I will check out. I am really excited about these dvd's. They are really fun to do! On Tue, Thur and Sat I am doing cardio, whether that is my stationary bike, walking outside or indoor low impact exercise.

The third thing I will start today is eating a salad every day for lunch. This is something I really want to lock in to increase my vegetable intake on a consistent basis. I will play around with the salads. Here are a few of my ideas!

#1 Tuna salad salad (Tuna, lettuce, salt and pepper, dressing of choice, tomatos)

#2 Black bean salad (Black beans, lettuce, tomatos, dressing of choice)

#3 Taco salad (Grillers crumbles, lettuce, tomatos, dressing of choice)

#4 Hay Stack (Black beans, crumbles, lettuce, tomatos, dressing of choice)

#5 The Vegeterian (lettuce, tomato, carrot, sun flower seeds)

#6 Shrimp salad (lettuce, grilled shrimp, tomato and cucumber)

#7 Salmon salad (lettuce, strawberry and salmon)

For now this is what I am doing. I will make healthy dinner choices maybe next month!

CLM

Reflections!

When I first started this blog I weighed 247bs Now I weight 268lbs. I gained 21 lbs. I wonder how I would feel right now if I had lost 21 lbs instead and weighed 226lbs! Throught out this journey I have been under a tremedous amount of stress and it goes to show that stress really does kill. It also goes to show that you have to have a commiment to health in order to lose weight. Gimicics do not work. I have just been on a rollar coaser when it comes to weight-loss.

I really want it to work this time!

CLM

September News Letter!

Update:

I pretty much joined 24hr fitness and weight-watchers, but I did not last long mybe two weeks. i quit my job and am now at home so I will be focusing on losing weight at home. A great deal of stress in my life has been lifted so I am hoping that I will be able to use this time to really focus on my health goals.

So where am I?

I am 268lbs. I gained back the 10 lbs I lost in weight-watchers. This time I think I am really going to focus on making small healthy changes that I can sustian for life to reach my weight loss goals. By Oct 6th I want to accomplish the following.

#1. I want to have kept a journal of what I have been eating.

#2 I want to have kept track of my weight weekly.

#3 I want to have drank a health smoothie every morning for breakfast.

#4 I want to have eaten 3 meals a day plus fruit and water.

#5 I want to have stuck to my dvd workout The Firm for 30 minutes once a day!

#6 I want to as a result of these health habits have lost 10lbs making me 258!

#7 I want to be well on my way to my goal of weighing 200lbs.

CLM

Letter to self

Dear Carolyn,

Please do not give up. I know the road seems a little bumpy especially right now. Hang in there. Work hard and you will achieve success. Don't allow anyone to determine your worth. You can do it!

CLM

Where is the discipline?

The discipline in eating right is in my mind. I know that fruit and vegetables are good for me. I am going to commit to eating healthier. I believe I was making a hugh mistake trying to force stuff those energy bars into my body. The truth is they are too sweet. Thats right I do not enjoy them at all! I will just have 2 veggie patties and an apple sauce. Almost the same amount of calories only way better tasting. Since I am loading up so well on the protein at the first two meals I may be able to concentrate on just having a salad for dinner. I really need the vegetables any way. I will keep the unsweetened apple sauce though. I am going to make this little tweak and see where it takes me. I do need to practice controlled eating for a while. I know I will get better at it. I do want to watch my carbs and just get them from whole fruits and vegetables for a while. I think rice and potatos instead of processed grains which has extra sugar. I am going to try to make these adjustments and see if it will not help me stick to the plan better. I fell off the snack wagon this weekend. On saturday I threw away all my snacks. On Sunday I brought in extra. I suspect that my peace treaty with cereal was my real undoing! I am just going to have to follow my plan to the T no extra's fruit or cereal allowed. I have to take my sugar intake way down if I want to win this battle over the food cravings.

Behold my new and improved plan!

Breakfast- 2 veggie patties and apple sauce 300 cal

Lunch- 2 veggie patties and apple sauce 300 cal

Dinner- Salad with 2 veggie patties 300 cal

Total approximately 900 cal

CLM

Discipline and Hard Work!

So far I have eaten meals 1& 2 correctly today. It was tres uncomfortable not just letting loose on anything I wanted to eat. I especially found it difficult to say no to food offered at work. Still I know that eating right a work is going to be the easiest part of the journey and yet it was still hard. Instead of eating stuff I was not supposed to eat at lunch time I just straight took a nap!

Tonight I have to stick to my salad and veggie patties and for the first time in history on a friday night, I have to just say no to snacks of any kind! I may have to go to bed early or exercise to do it, but I will do it!

The old adage, "No pain, No gain." Is real. Only for me it's pain equals no gain on the scale!

CLM

Weak Points

I want to keep track of my areas of weakness.

1. I keep volleying between 250 and 260lbs, losing the same 10lbs. This would not be so bad if I was already at my goal weight of 150lbs!

2. I have stuck to eating healthy for 3 days! However my mind keeps getting distracted along the way. I break down and start cheating after 3 days and then a few weeks later I have no plan at all!

3. I do good during the day, but I am super tempted to eat fast food for dinner!

4. I want to eat a bunch of snacks after dinner!

5. I have no structured exercise that I am commited too not even one thing!

CLM

Day 1 Report

Well I ate meals 1 and 2 the energy bar and apple sauce.

I even ate the salad with 2 veggie patties.

Late at night when I was watching tv I broke down and ate chocolate cake and popcorn and ice cream!

Today my goal will be to follow the program and stay away from evening snacks no matter what.

Here are my goals.

1. Have 1 day without cheating!
2. Have 3 consecutive days wihtout cheating!
3. Have 5 consecutive days without cheating!
4. Havve 7 consecutive days without cheating!
5. Have 10 consecutive days wihtout cheating!
6. Have 14 consecutive days without cheating!
7. Have 21 consecutive days without cheating!
8. Have 28 consecutive days without cheating!
9. Have 30 consecutive days without cheating!
10. Have 60 consecutive days without cheating!
11. Have 90 consecutive days without cheating!
12. Have 100 consecutive days without cheating!
13. Have 6 months without cheating!
14. Have 1 year without cheating!
15. Have 5 years without cheating!

CLM

Making It Work!

I plan to really stick to the Wellness Program diet! I will print out mini calandars and I will stick little stars by each day that I have stuck to the program. After 60 stars I will place a bead in a cute little vase. When the vase is full I will treat myself to a day trip to some place nice where I will either hit the malls, eat in a fabulous resturant, or have a spa visit with massage and manicure, pedicure, or a night in a plush hotel! A shop til you drop session sounds right up my alley.

CLM

Update: Wellness Program

Well for the past three weeks I have been doing weight-watchers and I lost 5lbs. I am still 258lbs. I seem to stick around this weight. During my third week I fell into the same old bad habits. I ate pizza, cake and tons of junk food including string cheese and cheese it's. I realize I am a complusive overeater and an emotional eater. If I had the money I would check myself into a weight-loss clinic. Since I do not have the money I will start a plan, hopefully my last plan!

The Wellness Program

I will have 3 meals a day.

Meals 1 and 2

Zone bar and Apple sauce.

Meal 3

Salad and 2 veggie burgers.

Drink

Only water.

Last weighted in at 258lbs.

Will continue plan until I am 150lbs and have been at that weight for 5 years!

I will also be working out. I signed up with 24hr fitness. I will see how that goes, still having a little trouble working the fitness in, but I will add that to my program as soon I get a structured routine down! Will post my weight-loss weekly. Still attending wieght-watchers meetings for moral support!

CLM

Reflection

This weekend I watched several Losing it will Jillian episodes. I was impressed that the people were able to lose 5lbs a week from dieting and exercising. Many people were able to lose 30lbs in six weeks. I liked how everyones confidence was restored. The people basically did three things, eat right, weight-train and cardio. I still have not decided how I am going to work through my obstacles, but I am still trying to stay motivated. I may seriously end up joining weight-watchers and curves!

CLM

I'm Back!

I need to blog! I need to keep track of my weight-loss journey. I need to be accoutable!

Where I am at:

I weigh 263lbs.

What I have been up to:

I have walked Lake Chabot a few times, but other than that no structured exercise.

I have been eating like a pig, pizza, ice cream, I have zero sructure.

What I have tried:
Books
You on a diet, DR. OZ
The Daniel Fast
The Lemon Juice Diet

I mostly use these for inspiration.

I have tried eating, energy bars, soup and veggie burgers!

My conclusion:

I may need proffessional help like weight-watchers or something!

What is going on in my life:

I am still caring for my grandma, working full time and going to schoo 3 times per week.

My latest Plan

Do a strength training circuit on week days and walk on the weekend.

Eat 2 energy bars a day for breakfast and lunch, eat fruit inbetween meals, drink only water and eat a salad with a veggie patty for dinner. Have not started this yet still in the thinking stages.

Well that's all for now.

CLM

Feeling Great!

I definitely feel like my body is changing. I feel more confident, I have more energy, and my clothes are fitting better, althought the scale is still stuck.

Here is what I have been doing.

Food

Breakfast- fruit of choice + 2 handfuls of sunflower seeds. (grapes and strawberries are my fav, also love oranges!)

snack- light yogurt

lunch- veggie patty and 2 slices whole grain bread

snack- light yogurt

I feel like my daily eating is totally on track, I just need to watch those after dinenr dessert temptations. I totally had a chocolate brownie and cheese and crackers and some cider last night! Will work on it!

Exercise!

I have still been walking at lunch and walking the Marina after work. I am trying to convert to a morning routine. We shall see. I also will add in arm exercise with weitghts and some crunches.

Happy Weight-loss!

CLM

dinner- salad and protien (been having fish and soy burgers!)

It's been like 10 years!

I have had limited use of the net and limited time to myself so I have neglected my blog. I have kept writing though. I started a health journal that I can write in any time. Here is an update on whats has been going on with me.

On exercise

Lately I have been walking the Marina with my aunt. I have also still been walking at lunch. I have just purcased some weight-training books and will be starting a weight-training routine.

On eating

I have basically been eating healthy at work and I have conqured my dinner problem by basically eating salad and veggie burgers. I have picked up a new read, Eating Clean by Tosca Reno. I am having a debate on whether I like Tosca's 6 meals a day plan or whether I like Eat like a Hot Chick's 1,000 calorie plan or my NO S Diet 3 meal a day plan. So far I think the plan that has delievered the greatest weight-loss results has been the No S Diet. I ate every 2-3 hours today, but not all clean foods. I definitely don't feel hungry, but I am a little afraid to trust myself eating 6 meals per day. I may try out Tosca's plan and really try to avoid the white flour and processed foods.I will try to eat more fruits, vegetables and protien.


On weight-loss.

I weighed myself yesterday and I weigh 257lbs.

Well that's all for now. Still on the journey!

CLM

Dinner Ideas!!!!!!!

Emergency dinner ideas

#1 Tuna filled eggs

#2 salad with beans, tuna, baked fish, tufu, grillers or soy burgers

#3 beans and rice

#4 soup

Trouble Spots!

#1 Wanting to lose weight quickly. I sometimes feel discouraged about how far I am away from reaching my goals. It is hard to just stick to the health plan when I see the scale go back up even when I am eating healthier than ever before.

#2 Losing my routine. Lately I feel like my workout and evening meals are sporatic. I have stop driving and I am letting my family determine what I eat and my workout and sleep patterns. I am afraid if I don't get consistent real soon I could start back sliding. I really want to lose at least 30 pounds and be back to 230 at least. I will mediate on solutions.

The guidelines I am basically following!

1. Eat a salad every day
2. Eat 2 servings of fresh fruit daily
3. Eat atleast 3 servings of protien daily
4. Drink water only
5. No sugar
6. No flour
7. No low end diary
8. walk 20-60 min 5 days per week
9. get atleast 8 hours of sleep
10. Stay motivated

CLM

Missing In Action!

I have been missing in action lately. I have a few things to report.

My weight this morning was 263lbs.

Food for today

Breakfast- strawberries, rassberries and yogurt with almonds and sunflower seeds

Snack- protien bar

Lunch - salad

Snack- yogurt

Dinner- black beans and rice.

Yesterday-

Food

Breakfast- strawberry, banana, rassberries, yogurt, almonds

Snack- Protien bar

Lunch- salad

Snack- sun flower seeds

Dinner- Fish, green beans, rice

Dessert- 2 ice cream bars and 3 small 100 cal cupcakes! I cheated!!!!!

The day before yesterday!

Breakfast- Bananas, strawberries, rassberies, yogurt, almonds

Snack- Protien bar

Lunch- Chicken-less soup from Amy's, 100 cal cheese its 2 and 100 cookies

Dinner- Fish, green beans and rice

I have not been weighing myself. I am adjusting to temporarily moving back to my apartment since my aunt is in town.

I did walk yesterday as well. On monday I did one mile of walk away the pounds. I also climbed stairs at lunch time and yesterday I did interval jogging.

My spirits are high, but I realize losing weight is hard when you have distractions. I have to develop a plan to stay focused this month and really hit my target. I also have to reign in my sweet tooth!

Snack- protien bar

Setback

My Aunt came to town and I fell off track this Easter weekend. This was my first weekend out of the house with my husband in 6 months. I did good on friday, but today was a different story here are my updates for the past two days!

Friday

Breakfast- orange , 20 almonds

Lunch- salad

Snack- yogurt

dinner- salad

late snack- popcorn, starburst 2, lemon heads 10

no weigh in

no exercise

Saturday

Breakfast- granola bar, lemonade

Lunch- cheese pizza

Dinner- shrimp, fried and grilled, mash potatos, salad, biscuts 2, crab cake

snacks- jelly beans and hot chips

exercise- walk away the pound 2 miles, lots of walking in the mall

No weigh in

Confession:

I went to the movies and I made really poor eating choices there. I also did not make the best choices when I went out to dinner this evening. After dinner my husband and I went shopping. I was so depressed, because there was only one plus sized store in the mall. I couldn't fit anything in the mall. I looked in the dressing room mirror and saw how large my thighs were and instantly I felt so low. Thats when I went on a shopping spree in walmart and bought a whole new wardrob of comfortable, fashionable clothes that fit. I am still working on boosting myself estem. I did not know it was this easy to slip.

Speaking of sliping I think the real thing that caused me to slip was becoming insecure about my diet. After reading the fat smash diet I was eating too few calories and that I was in danger of having my body store every thing as fat. I am greatful I did those five days of hardcore fruit and vegeatble intake. I talked to my husband about modifying my plan to have an extra yogurt and some more healthy snacks like popcorn and fruit and he said, "no baby stick to your plan." I was crushed, because we had just had a discussion the other day about how he would diet and he said he would only eat one or two meals a day. I felt he was pressuring me to lose weight using dangerous means. I got upset and told him that I was quitting my plan and that he could develop one from me.

I am calming back down and trying to get a plan in place to get through Easter Sunday, my family is going to an all you can eat Buffet. I think I am going to take a deep breath and have some salad and fish and plenty of water. I am also going to make myself a smoothie and have a v8 before going. I am going to make some modifications to my eating plan for next week, I will eat the same food for breakfast and lunch and add salads for dinners for the next two weeks. I will also add in some healthy snacks. I plan to get in a lot of 30 minute walks to. I see to be more motivated to go outside and walk so I am going to ride that wave for now.

Too all the ladies that are struggling with excess weight, know that the weight does not define you. You are beautiful and worthy of love. Losing weight takes time, take slow steps in the right direction and never stop trying.

CLM

My Goals!

People say you should always write down your goals, well here are mine.

#1 I want to stick to my health plan timeline.

end of March- end of May check point 1

June-end of August check point 2

September- December Goal point 1

January- December 2011 new course.

#2 I want to work my way through the Leslie Sansome series throughout each check point, doing at least 30 minutes a day.

#3 My weight targets are these

230lbs

200lbs

170lbs

150lbs

130lbs

#4 My dress size targets are

18

12

8

CLM

Basic Maneuvers!

I am realizing that I have to have a game plan for when unexpected things like holidays and family visits take place so that I don't get derailed from my plan. I am going to keep my bed time and wake up time and I am going to definitely work out this evening, but I am going to make my workouts count in the morning and stick to my diet like crazy glue while family is in town. I may even take my workout up a notch while they are in town! I am in it to win it and I will not give up!!!!!!!!!!

CLM

Day 5 weigh in

weight 261lbs.

Goal for today: eat a healthier dinner!

New Treats!!!!

As a reward for all my hardwork these past 4 days I treated myself to 5 Leslie Sansome DVDs and 4 Ian Smith Books! I will be doing the walk away the pounds series every morning for the rest of the month!

CLM

Closing the back door and progress report!

I have been doing some reflecting on what pitfalls have trapped me in fat that I was not aware of. I think the first pitfall was eating fast food for dinner. I would eat great while at work and then eat out with my family. After watching fast food nation I knew that had to stop! The second pitfall was after dinner snacking. I would follow my plan even when I was eating cereal for dinner and I would slip up when it came to snacking. I switched from cereal for dinner and I saw fast improvement. My obervation today is that my knew pitfall is eating carb foods cooked by my family. I have been eating home cooked comfort food like corn bread and potatos!!!!! While eating out is dangerous it is also dangerous to eat comfort or soul food. I even ate some potato salad. My family has been cooking more since I stopped eating out, but now they are bringing in the heavy carbs. Well I am offically closing my back door and becomindg anti-social. I read, "Secrets of a Former Fat Girl" and I remember her writing about how family unknowingly try to sabotage your weight-loss plan. My good natured, loves to cook grandma is cooking childhood favorites, and while I hate to hurt grandma's feelings, my thighs don't have anymore room. PS: Watchout for husbands too!

Food

Breakfast- orange and 20 almonds
Lunch- large green salad
Snack- yogurt
Dinner- cornbread, potato salad and beans and rice (ALERT ALERT ALERT, WHERE ARE THE VEGETABLES? WHERE IS THE PROTIEN? CARB, CARB, CARB, FAT, FAT, FAT!)

FIGHT BACK PLAN: SALAD AND VEGGIE PATTY FOR DINNER FOR THE NEXT TWO WEEKS!!!!!!!!!!!!

Exercise:

20 min biggest loser
20 min noon walk
20 min evening walk
CLM

Goals for day 4!

#1 Go for lunch time walk and evening walk

#2 Eat meals slower, especially evening meal and eat only 1 plate of food

Happy Weight-loss

Weigh in and fitness update!

First I weight 262.4lbs. I now weight myself in the morining. I get up at 5:00 am so I can do a 20 min workout at 5:30am. I realize I am heavy and that makes jumping pretty hard for my body. Right now I am not fit enough to do the Biggest Loser Jump Start. I will be switching to Leslie Sansome's walk away the pounds. I will still do some strength moves, but I really need low impact cardio to help me shed pounds so that I can be fit enough to do jumping jacks.

CLM

Day 3 results!!!!

Food
Breakfast- fresh fruit salad

Lunch- Green salad

Dinner- black beans, rice, potatos, cabbage and cornbread

Drink- water

Snack- yogurt

Exercise

Biggest Loser 30 day jumpstart 10 min cardio.
arms with weights 5 minutes!

Weight 264.8

May also add soups to the mix. We shall see!

Notes: Will also start doing the jumpstart exercises twice a day! Can't get derailed by these April Showers

Got my ditigital scale from home, will be using that for the rest of the week

Pizza be calling my name!

Right after my temptation to eat anything, I have to face the pizza temptation. Some co-workers brought in some cheese pizza my old favorite. It will take some strength not to brake especially since I was already hungry. I will stick to my plan, I am going to dig in my heels, go for my walk and make it happen today.

CLM

Sweating Bullets!

It is noon and I am sweating bullets, because I don't get lunch until an hour and hald from now. I have been drinking a lot of water. I am so hungry right now. I did not feel this way yesterday. I have to get through today. This mean the difference between success and failure. The only thing I have done different today is go to sleep earlier and wake up earlier. Who knew your sleep cycle could effect your hunger levels like this. It also does not help that I am bored out of my mind today.

CLM

Reflections on the Diet

So far this is the best diet I have ever had ever in the history of diets!!!!! I love eating my fresh fruit salad and my power smoothies taste great. The green salad I eat for lunch is so yummy! I really enjoyed my fish. I will have beans and rice and either greens or string beans today. I am going to start backing my string beans to see if I like them better roasted. I may have 1/2 a baked potato with them. We shall see.

CLM

Reflections on Exercise!

I love walking. Right now this is the only exercise that I am motivated to do on a consistent basis. I have thought about doing dvd's, but I just can't bring myself to do them. I am debating whether I should spend my morning doing a dvd or going out and walking. I feel like I am more likley to walk, although indoor exercise does have its advantages. I may try a 10 minute dvd exercise like the biggest loser 30 day jump start after my 30 minute walk tonight to see if I like it. For now the only thing I am locking in is the 30 minute evening stroll and the noon day strolls.

CLM

Day two!

Food

Breakfast- plum, strawberry, nut salad

Lunch- romaine salad with celery, carrots, tomatos,avocado, soy cheese, nuts and veggie patty

Dinner- yams, fish, broccoli, black beans and rice

Drink- water only

Exercise- 30 min walk

Weight 262lbs

Feeling today is very tired

CLM

Weight for post 1

Weight- 270lb see what happens when you eat out on the weekend!

New body post 1

Food

breakfast- strawberry peach salad with sun flower seeds, 2 rye crackers with soy cheese

Snack- baby carrots with celery sticks

Lunch- romaine salad with tomatos, avocado, almonds, soy burger and honey mustard dressing

Snack- yogurt

Dinner- black beans and rice, broccoli, yams and baked fish

Drink- water only

Exercise 2 twenty minute walks.

CLM

News Flash!

The scale is your friend. According to an article in prevention, daily weighers lost twice the pounds and weekly weighers and non-weighers gained 4 pounds. I am going to start weighing myself daily with clothes on fater I come back from my evening walks. By the weight I am going for an hour a day 7 days a week after dinner. I will then come inside and do crunchies and arms exercises with weights. Happy weight-loss!

Oh yeah, I will post my weight daily, along with my food diary and walking/exercise results!

Tip# 1 Weight yourself daily

Tip#2 cut those snack veggies aka carrot and celery up and add them to your noon salad!

Tip#3 Try fresh fruit salad daily instead of smoothies, lower in sugar, add nuts for protien.

CLM

Monday Morning Recharge!

I had a decision to make this morning. I could either throw in the towel in defeat or recahrge and restart with a clean slate. I choose to recharge. I went to the grocery store and purchased all kinds of goodies, fresh strawberries, buy one get two free and Wasa crackers with soy cheese.

This morining I made a fantastic fruit salad with strawberries, peaches, sunflower seeds and a light drizzlew of honey. I am on a mission to make these veggies taste good so that I can consume more of them!

This weekend I derailed. I went to Marie Callendars and ordered fried delights! I don't even want to know the calorie damage. I did make one power smoothie on Saturday, but Sunday morning I ate two cheese quesdillas.

My old stomach pains came back with vengence. I have to watch out for those and remain calm this week at work.

Oh and my old enemy ice cream came back last week. I was so desperate to eat it that I ate the kind in a cone with nuts. I scraped all the nuts off just to get to the ice cream.

This week I am focusing on amping up the fruit, vegetables and protiens.

So here is today's menu

Breakfast- strawberry, peach salad with sunflowwer seeds and honey.

Snack-1) celery sticks and baby carrots with salad dressing

Lunch- Salad with almonds, tomatos and veggie patty

Snack 2) light yogurt

Dinner- black beans, rice and baked fish

Noon time walk and evening walk!

Happy Eating!

Renewl!

Losing weight in the mist of one of the most difficult times of my life, working at a job that is stressful and trying to complete my degree all while being a newly wed and taking care of my grandmother is very difficult. I have to acknowledge that all these things are apart of my struggle with weight. Some times I am down, but I am not out!

I had a bagel with cream cheese this morining. I feel awful today. I have a major sinus headache. I have noticed that when I eat unhealthy foods now I don't feel so hot. I am will pick it back up by having my salad with my veggie patties today. I will have my cereal for dinner and try once again to win the battle against after dinner dinning. Once I reach that victory I feel like the pounds will melt off. I will reign in my bad behavior so that I can have a great weekend full of healthful eating and I plan to really sore next week.

CLM

Changing your thinking, change your life!

I realized that I was thinking very negative thoughts earlier. That way of thinking will not bring healing and life to my body. I know what I gained a lot of weight in a short period of time, but I do want to divorce myself from extremely negative thoughts of punishment and torture. I will simply follow the principle of eating healthy foods and walking and see what rewards will come from that. I am through with controlled eating. I am tired of feeling like a failure when I don't stick to a strict routine. It is far more important for me to learn to choose healthy life giving foods than junk. If there are two food groups I want to eat less of those are fried/ fast foods and excess sugar.

CLM

Still not on track!!!!!!!!!!!!!!!!!!!!!

I can't believe that I am still not on track! Last night I ate some hot chips and and ice cream cone. I have no idea how many extra calories that was. I don't feel like by body is getting enough exercise either! It is raining today so I may not even be able to go for my 20 minute walk. I am getting tired and frustrated. I am just not where I desire to be. I read success stories and I think to myself, why can't that be me. It makes no sense that I am so short five, three and there are girls five nine that weigh far less than me. There is no may I should be this size. At the most I should be 150lbs. I am so depressed. I feel so trapped living with my grandma. I am living like an 85 year old woman. I am so afraid to take the reigns and make the changes necessary to lose weight. I should be walking 2 hours a day 7 days a week, and I know it!

I may start a morning walk, but the sad thing is I feel so guilty for trying to take some time to myself. I am a hermit I don't even leave the house on the weekends. Every day I go from work to the couch to the bed. On weekends I just go from the couch to the bed. I cannot afford to eat the way I do, with my beyond sendentary lifestyle. I am basically not living at all.

Even flowers and plants need fresh air, sun shine and water to survie. I am literally not living at all. I am not meeting my bodies needs. I get so frustrated I want to cry. I have to face the fact that I have to adapt to an indoor routine. I may have to start doing 30 minutes of indoor walking and some crunchies and free weights every day. I don't know what else I can do to make it happen. I may also have to converte all my breakfast to a fruit smoothie and have two salads a day with veggie patties, for every meal. I don't know what else to do to save myself.

CLM

Still Pushing!!!

I totally tanked yesterday. I ate the food on my plan, but I had more than a few extra's including chocolate at work, popcorn at night and 2 rice crispie treats. Losing weight this second time is harder than ever. I am seeing that everyday I have to launch myself anew until I get this right. I have to then keep getting it right for the rest of my life. I just heard about this man dying of terminal diabetes, I think the actress Neil Carter died from the same thing. I am most definitely not trying to go out like that. I will keep fighting. I will have a good day today.

CLM

Snacks are a plague!!!!!!

I am still eating the foods that I am supposed to eat, but I still have my complusive eating behavior and my crazy snacking impluse. Yesterday I did eat two butter croisants and some butter pecan ice cream which was definiely not on the eating list. Today I was tempeted to eat chocolate even though I am not hungry at all. It is like I forget I may drink, just not eat. Yesterday I had 3 bags of popcorn. I need to stop eating between meals period. I also feel like this cereal thing is a carb party. I may need to have veggie burgers and a V8 juice instead. The cereal is definitely not making me full.

Would it be crazy if I ate 6 veggie burgers a day and 2 V8 juices and a fruit-cup? I need to eat 3 meals a day and I need to clean up my diet.

CLM

The more I post......

I have a theory that the more I post the more I will lose.

Here is the weekend report. I was not able to stay away from snacks, but I did not eat out and I did not eat any food that was not on my diet menu. I did go a little crazy sunday night eating 4 waffels and 2 veggie patties and two bowls of cereal. I am going to make the following tweaks to my plan based on my observations, I am going to add more calories to each meal and cut the total meals down to three max per day.

Meal #1 2 veggie patties and a fruit cup 330 cal

Meal#2 2 veggie patties and a V8 juice 300 cal

Meal#3 2 bowls of cereal 500 cal

homemade soda 5 cal any time! 1140 cal total

By the way, weight is 260lbs. In two weeks I hope to be at 250lbs by sticking to my diet very strictly and walking during lunch times!!!!

CLM

40lbs in 30 days!!!!!!!

So this 260lb dude on youtube Marsalis686 say's he lost 40lbs in 30 days by eating grapefruit and drinking water for two days. Maybe it was because he was a man and he was so over weight, I don't know.

I do wonder what would happen if I really got strict on this diet by not eating the snacks, which is my goal btw and by taking my walking to another level. I am thinking about doing a walk from my grandma's house to my apartment. My grandma lives on 106th ave and I live on 143rd. All I want to do is lose this weight. I bet if I were to walk for 6 miles, aka 2 hours four times a week I could do it. Like a walk on sat, sun, tue, thur. I think those will be my new work out times. I like my lunch time walks, but I know if I take it to the next level combined with my diet I could see some real results. I would like to lose 10lbs a month! I want to be 200lbs or smaller by December!

CLM

Up late!

I basically followed my plan to the t. I did have some snacks after dinner though, a pop sicle and 2 rice crispie treats. I will bring that under submission soon. Oh I tasted the spicey V8 and it is good. Will drink that on the weekends to boost veggie intake! Oh and I created my own five calorie soda!

Here is what you need.

Sparkling water or club soda, low sodium

crystal light or ocean spray powder pack.

Just pour the powder in the water and shake for a 5 cal sugar-free soda!

CLM

THE BEST KEPT WEIGHT-LOSS SECRET!!!!!!!

The best kept weight-loss secret is........

DISCIPLINE

Discipline incorporates, hard work, determination, will power, training, persistance, commitment, focus and dedication.

Discipline is the ability to comply with rules set by yourself!

Discipline is the real key to accomplishing your goals.

I used discipline today when I walked past those cookies in the kitchen. It will take this discipline to stay on my diet. When I implement my exercise program it will also require discipline.

Discipline is also about doing things you don't like or want to do to reach your goals. You want a clean house, but is takes discipline to come home and sweep and mop.

The person that lacks discipline is lazy and does not achieve his or her goals. You must consistently practice discipline in order to recieve success. Walking pass the cookies today, does me no good if I don't do the same tommorow. After a while I will train my mind and body to comply to my rules and only then will it get easer and then it is on to the next challenge.

Happy Weight-loss!

The next challange that I will embark on is a morning walk 7 days a week. I will go to bed by 9 so that I can get up and walk from 5-7am. I am not ready today, but I will be preparing myself soon. For now I will stick to my diet.

CLM

Goals for today!

Today I hope to take my 30 min walk at lunch time. This is what I hope to eat today.

Breakfast- veggie patty+ fruit-cup 270 cal

snack- 20 almonds 200 cal

Lunch- beans and vegetables 170 cal

Dinner- cereal 200 cal

No snacks afterwards!!!!!! May have a drink for 5 cal.

Out Of the Park!!!!!!!

Okay so here are the results of my first day.

Breakfast- veggie patty + fruit-cup 200cal

snack- almonds 200 cal

Lunch- veggie patty + fruit-cup 170 cal

Dinner- Cereal 300 cal

Snack- rice bar + ice cream bar+ 4 pieces of chocolate 300 cal

In all I stayed well undr 1200 cal a day.

I think I need to work on my after dinner snacking impulse. If I continue the behavior it could serve to derail me and I am not having that. Today I will not snack afer dinner at all. I will try this for 7 days and see how I feel.

CLM

Making It Happen!!!!!!!!!!!!

I am back in action and thist time I am not playing. I have swept my house (my job) clean of all junk which means there will be no junk coming into my body any more!!!!!!!!!!

Here is Carolyn's Diet!!!!!!!!!!

Week Days!

Breakfast- veggie patty and fruit-cup (may sub with real fruit)

Lunch- veggie patty and cup of frozen vegetables

Dinner- 1 cup of beans and 1 cup of frozen vegetables

Snack- 20 almonds

Dessert- 1 fruit-cup

Week end

Breakfast- fruit smoothie (berries, bananas and soymilk)

Lunch/Dinner- fresh salad with beans or grilled fish with salad

Snack- 20 almonds

This plan is no-nonsense! No junk food period! This plans really focuses on high fruit and vegetable intake. It also eliminates excuses by relying on a combination of fresh and frozen and canned fruits and vegetables! I will most definitely be healthy and lose weight on this plan. I just have to have a one track mind and stick to the plan. This will mean only buying these foods and not eating out or snacking on foods that are not on this plan period!!!!!!!!!!

CLM

New Plan!!!!!!!

Get with the program small changes lead to big weight-loss.

Diet

Breakfast- Special K Protein Shake or V8 drink

Snack- 20 Almonds

Lunch- Veggie Patty + Fruit-cup

Dinner- a) veggie patty or beans avec vegetables (broccoli, string beans, greens or salad) (sides either corn or ½ baked potato)

Dessert- sugar-free jello

Exercise walking 30min mon-fri

Walking 1hr sat and sun

CLM

Fighting Fat Back!

I was down, but I am not out!!!!!

Here is my plan to get control of my weight and get my life back!

#1 I am going to go to bed at 9pm. Need the rest to reduce the stress and depression.

#2 I am going to stick to my walking at lunch time on sunny days.

#3 I am going to have a hummus sandwich on whole wheat for breakfast

#4 The only snack I will eat will be fruit-cups!!!!!!!!!!!!

#5 I will eat beans or a veggie burger for lunch and dinner. I will eat broccoli, string beans, greens and salad etc!)

#6 I will do arms exercises with weight and crunchies 3 times a week on mon, wed and fri!

I will be following this plan untit I reach a healthy weight! My bmi is 136lbs. My healthiest weight in the past was 150lbs, but I believe I can be happy with 170lbs.

I will not be making changes, I will be sticking to this plan!!!!

The Amazing Secrets to gaining weight!!!!!

I am now 285lbs!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I weighed myself on saturday and instead of losing weight I gained 15lbs. I am 15lb from 300lbs!!!!!!

If this weekend is any indication, let me tell you what I ate

chow mein
egg rolls
bean buritto
doughnuts
m&m
ice cream
soda

etc!!!!

This didn't happen in one weekend though. I gained this weight despite my bloging, video exercises and walking, despite my salad eating and cereal eating.

Today I am at a lost. I will reflect and get back to you later.

CLM

All or nothing!

I am guilty of having an all or nothing attitude. This is bad, because when I fall short I beat myself up and start to quit. I also am guilty of wanting rapid results. I also am cleary trying to focus on one too many things.

For my diet I need to focus on winning by doing small things.

#1 I am going to have a fresh fruit salad with almonds for breakfast mon-fri

#2 I am going to have a salad with a veggie patty for lunch mon-fri

#3 I am going to drink water only at work

#4 I am going to walk at lunch time

#5 I am going to do my arm workout with weights on tue, thur, sat,

#6 I am going to do my 20 crunchies on tue, thur, sat

#7 I am going to do my step on Sat and Sun for 15 min,

#8 I am going to have cereal for dinner with no snacks mon-fri.

On sat and Sunday I will not worry about what I eat!

CLM

The Ugly Truth!!!

My stomach hurts right now!!!! This really hurts!!!!!!

I anm going to have to abandon ship on all processed foods for a while!!!!

I will have to eat fresh fruit and almonds for breakfast.
I will have to eat fresh salad with beans for lunch and dinner.

CLM

Checking In

I am still going to follow my three meals a day plan.

#1 I ate 2 slices of whole grain bread with hummus, 8oz glass of 100% fruit juice, 1 banana and 3 cheese sticks (Working on getting up the nerve to get rid of all my junk food including cheese sticks)

#2 At lunch I will have a veggie burger with 1/2 apple

#3 I will have a bowl of shredded wheat with almond milk

I will go for my walk and do my weight-training circuit, it's time!

Happy Weight-loss!

CLM

(Working on a plan to boost vegetable intake, may start eating carrots and celery, cherry tomatos etc on the side of my sandwiches at noon! Also looking for a calicum supplement!)

Food Control Plan

I will be following the principles of food control.
#1 3 meals a day
#2 1/2 rule
#3 smaller plates
#4 have kids portion

Breakfast- peanut butter and jelly sandwich with 1 piece of fruit

Lunch-peanut butter and jelly sandwich with 1 piece of fruit

Dinner-veggie patty with salad

CLM

Confessions of a food addict!!!!

Sometimes I feel like I should be at a fat camp, where the kitchen is locked. I am so greedy. When I go to the grocery store I know I am in trouble. I bought all kinds of junk to work today, pop tarts, cheese sticks. I have all kinds of stuff here, nuts, popcorn, yogurt etc. The problem is I don't follow hunger cues well and I end up eating all day. Small meals throughout the day do not work for me. I need to go back to three meals a day. Already today I have eaten all kinds of stuff and it is only two o'clock. If I want to win this battle I will have to eat three meals a day. I am addicted to food and I eat from bordum and stress! I have to stop eating late in the evening too!!!!I don't want to have a dangerous surgery so I have to cut back on my eating. I think it wouldn't even be so bad to have ice cream if I knwe how to use a little food control.

CLM

Health Alert!!!!! The Real Key to Weight-loss!!!!!

The real key to weight-loss is food control!!!!!

Food control is counting calories, sticking to a meal plan, limiting portion sizes etc. Most weight-loss programs are based on food control. Jenny Craig gives you a prepared meal plan with a set amount of calories. Weight-watchers teaches you portion control, by giving you point values for food.

Usually people approach their diet from one of two ways. They either use some form of food control or they focus on eating healthy. Focusing on eating healthy can be a major trap that will not lead to weight-loss!!!!!!!!!!!!!!!!

The reason for this is because lots of foods are labled healthy, but the only foods that are truly healthy are raw fruits and vegetables with no added sugar, salt or fat. Almost all packaged foods have added salt, sugar or fat.

Here is a list of foods that are often labled healthy but will cause you to pack on the pounds....
popcorn
pretzels
yogurt
low fat packaged foods
granola
cereal
cereal bars
energy bars
dried fruit
fruit juice
cheese
etc......

The real reason that many people are fat is because they eat too much. If you are an over eater or an emotional eater, do not fall into the trap of eating healthy. Focus on food control and you will lose weight. Take it from a 260lb 5 ft 3 in vegeterian, eating so called healthy foods is not enough, and sometimes can do more harm than good. The best route is to eat fresh fruits and vegetables in a system that uses food control. If you cannot afford a program that teaches food control here are a few tips.

#1 Try eating only three meals a day
#2 Eat from smaller plates and cups
#3 Say no to seconds
#4 Use the 1/2 rule
#5 Have a kids size meal

CLM

Update!!!!!!!!!

The Good: I went for my walk yesterday. Last night I did a weight-training circuit from prevention magazine!

The Bad: I had a coke float after dinner!

Update of my plan: I decided not to be so strict witht the diet and just to focus on eating healthy meals. I will keep eating my fruit and fresh salads while I am at work. In the evenings I will try to eat healthy meals with my family. Last night we ate black eye peas and rice. I bought some apples and bananas today. I will be having my fruit with either almonds, cheese or yogurt as a snack in between meals. I did add in 100% fruit juice, because 1 cup is 2 servings of fruit. For breakfast I had a hummus sandwich on whole wheat bread with a cup of juice. For snack I will have an apple and some almonds, then later I will have an orange and a string cheese. For lunch I will have my salad, with a string cheese. For dinner I will have some broccoli and a baked potato and a veggie patty.

I will be doing my workouts with weights 3 times a weeks on Monday's, Thursday's and Saturdays.

CLM

Life post: Control

This is related to weight-loss, because stress causes weight gain....

I realize today that I am a total control freak. When I feel out of control I feel unhappy. I like to control my future, my job and my body! I am an obsseive planner. I am so afraid to lose control that I have never drank alcohol. This also means that I don't depend on anyone other than myself. I realize that this is unhealthy and in order to find peace and happiness I am going to have to accept the parts of my life that are not perfect.

I have to learn to accept that my job is chaotic and I have to stop trying to constantly get it on track. I need to do the best I can each day and leave it at that. I need to stop being a worry wort. I need to stop being obsessived with being on time. Being late is not the end of the world. I do not need to have an all or nothing personality.

I especially need to have a flexible attitude when it comes to weight-loss. I am going to try my best to stick to my program and the principals of the program so that I can be healthier, I am going to keep walking, but I am going to be realistic about my weight loss plans and goals. Right now I just want to lose 10 lbs. I will celebrate my 10lb weight loss. I realize I may not see this unitl April or June, but I am going to work toward my goal.

I am offically taking a chill pill!

CLM

The Ugly Truth!

I did not stick to the plan over the weekend. I had popeyes shrimp, potato salad and fried fish!!!!!!!!!!!! I did not move a muscle this weekend. So it is monday morning and I am trying to recover and get back on the plan.

monday-friday

Breakfast- fruit, almonds, hummus and whole grain bread, water only, do my walks and do some crunchies, curls and presses
Lunch/Dinner- salad with veggie patty

CLM

Crazy stomach aches and suspect food!!!!

I haven't had stomach pain in months, but now that I am eating healthy again they are back!!!!!!!!!!

These are the foods I suspect...
#1 All diary products
#2 My beloved popcorn, I will trade this in for hummus and bread.

Hopefully the aches will go away.

CLM

Will the temptation never stop!

Okay so I am on track with my program. I ate my green grapes and my alomnds and a light yougurt for breakfast. I had some popcorn and a yogurt as a snack, when wham my co-worker enters the office with a large cheese pizza from roundtable that he is donating to the office! Two day's ago before I started my program I had a vegeterian pizza from there. Yesterday on the first day of my program I had some of the chinese food my family brought! It is going to be tough, but I have to stay away from that pizza today by any means necessary. I am going to go for my walk and come back and make my salad and I am going to eat my soup tonight.

On a side note my stomach felt a little funny after I ate the yogurt. I may have to cut this out. I may be adding whole grain bread and hummus to the mix, but I will have to see. The popcorn gets stuck in my throat. The most inportant thing is sticking to my plan of eating healthy.

On another update, I realize I don't drink tea that often, every once in a while is fine for me. I did not chew gum like I did yesterday. I don't really like the taste of either the fruity or the mint. I am fine with just drinking water inbetween meals.

On to three days of success!!!!!!!!!!!!!!!!!!!!

CLM

Day 1 Report!

The Good:
I ate fresh green grapes, almonds,light yogurt, popcorn,salad and soup. I only drank water and green tea with no sugar. I went for a walk at lunch time.

The Bad:
My family brought home some chinese food and I love shrimp fried rice. I was so tempted not to eat the soup, and just to eat the rice. I ate my soup first and then I ate a little of the rice.

The Ugly:
I stayed up watching a movie even though I really should have hit the bed and I ended up eating some cheese and butter crackers.

What I learned:
#1 I need to go to bed earlier
#2 I need to have 100cal popcorn as an evening snack, not cheese and crackers
#3I'm going to have to stick to my soup plan for the next 13 days!!!!!!!!!

CLM

When I go out to eat!

When I go out to eat I dont want to eat at the low food chain restuarants anymore!

I want to eat at ethnic resturants like Ethopian, Indian or a nice vegeterian resturant!

I want to cook groumet foods at home, like fresh grilled fish or shrimp, so that I am a food snob when I go out!!!!!!!!!!!!!

CLM

Loving My temple means......

Loving my temple means treating my treating myself to things I want and deserve! I lived a childhood full of deprivation and I use to indulge by going to the movies or eating ice cream or pizza. I no longer want to use those as rewards, I am worth high class treats.

Here is my list...

#1. A vacation to a beach resort. All I need on a vacation is mediation by the ocean, long walks and reading
#2 The right to wear white. I never use to wear white, because it get's dirty fast and poor people do not want to have to do laundry that often. The clothes also wear out faster. Well I am going to wear white and tan. If I have to buy more t-shirts and bleach than so be it. I think I found my new favorite color!! Good bye only black!
#3 I have the right to buy fresh grapes, peaches, strawberries and oranges any time!
#4 I have the right to make berry, banana smoothies on the week ends!
#5 I have the right to a healthy, royal vegeterian meal on the weekends!
#6 I have the right to buy salad any time!
#7 I have the right to buy the sexist under clothes I could possible dream of!

CLM

Phase 1 of the challenge!

Breakfast- fresh fruit
Snacks- almonds (20), light yogurt, popcorn
Lunch-salad with veggie patty
Dinner- veggie soup

Success: Is eating foods from the list for the next two weeks!!!!!!!!!!!!! My starting weight is 260, I hope to be 256lbs!

CLM

Exercise= walking, yoga and crunchies and light curls!!!!

Weight and Self-Esteem!

There were a few times when my weight caused me to really feel bad about myself.

#1. I was invited to a social event for my husbands job and I was so embarssed and depressed about my weight that I did not want to leave the car.

#2 We went to a marriage retreat and I felt like I was not beautiful enough for my husband

#3 I went shopping and could not find anything so I had to go to Catherines, I broke down in tears and was unable to enter the store.

The only solution to these times is UGLY

U-YOU
G-GOTTA
L-LOVE
Y=YOURSELF

Loving yourself and looking your best will motivate you to make the life changes that will make your body change.

Happy Weight-loss

CLM

Determined to Win in 2010!

Health Update!

I started phase one of my health challenge!!!!!!!!!!! Yay!!!!!
I did add a few tweaks to the diet, like I can have almonds, pop corn and unsweetened green tea and light yogurt.

The Basic shopping list for the challenge is ....

Fresh fruit/fruit cups
Salad, phase I and every other week on Phase 3
Vegetable soup
almonds
light yogurt
green tea
sugar-less gum
pop-corn light
veggie patties
brown rice phase II and III
potatos phase II and III
beans
broccoli
string beans
greens

CLM

Down Size Me!

#1 rule- eat fresh fruit for breakfast and throughout the day as a snack!

Phaze 1: Induction (Salad)
14 days lunch/dinner= salad with veggie patty or beans

Phaze 2: Rotation of vegetables
7 days Broccoli
(broccoli, 1/2 baked potato, veggie patty or beans)
7 days Greens
(greens, 1/2 baked potato, veggie patty or beans)
7 days String beans
(string beans, 1/2 baked potato, veggie patty or beans)

Phaze 3: Rotation Diet



WEEK 1
SALAD
WEEK 2
BROCCOLI
WEEK 3
SALAD
WEEK 4
GREENS
WEEK 5
SALAD
WEEK 6
STRING BEANS

INSTRUCTIONS: FOLLOW PHASE 1-2 TO GET STARTED!
fOLLOW PHASE 3 UNTIL YOU REACH YOUR GOALS!

Film Review!

Super Size Me

Review: This was the documentary of a man who ate Mc Donalds food for breakfast lunch and diner for 30 days. What was alarming was to find out that after 30 days of living this way his liver was in grave danger!!!! This is something to really teach you to respect the body. He gained 25lbs in two weeks!!! It took him 8 weeks to lose that much weight, afer that another 9 weeks to lose the 5lbs. It takes the body a long time to correct this kind of damage. I have been eating fast food and junk food for almost two years straight and I went from being 150lbs in 2008 to being 260lbs in 2010. That is 110lbs! At the rate of 1lb a week it would take me atleast two years to get back in shape.

I learned eating out is very dangerous!!!!!!!

CLM

Food Diary!

Breakfast- 8 butter crackers and wedge of low cal swiss cheese, light yogurt
Snack- 12 butter crackers and wedge of low cal swiss cheese, light yogurt
Snack- 3 cheese sticks
Lunch- fried veggie burger, french fries and soda
Dinner- 2 slices veggie pizza and soda

It is after 11pm and I am still hungry! I am craving sugar!!!

Anaysis
Fruit F
Vegetable F
Protien A
Calcium A
Water D
Fat F
Sugar F

GPA 1.28

Exercise Plans!

Walking mon-fri at lunch 30min

Low-impact aerobics 20 min mon,wed,fri

crunchies and curls 20 min thu and thur

yoga on saturdays!

Health Challenge!

I will be going into a two week health challenge called the eat right challenge.

In the morning I will eat fresh fruit

At lunch time I will eat a salad with a veggie patty

For dinner I will have a vegeterian soup!

Film Review!

Youtube channel : UCtelevision
video: sugar: the bitter truth

Presentation by Robert H. Lustig, M D

Review:

This was a very informative chemistry lesson on the harmful of effects of sugar. In this presentation I learned that Fructose is processed by the liver and that it produes VLDL bad cholesterol and lowers HDL good cholesterol. I learned that sugar cause chronic disease in the same way that acholol, ethanol causes acute disease. Fructose toxin is linked to hypertension aka strokes, type two diabetes and obesity which is linked to breast cancer. I learned that the way nature designed fructose to be diagested was to be packaged with high fiber, like fruits in vegatables in nature. I also learned that fructose gets stored in the body as fat! This is why atkins and south beach have a good message and warning people to watch their carb intake!

The presentation approaches th study of fructose from a historical, political and chemical aspect! Worth watching.

CLM

Hectic and Off Track!

Ok it is time to blab!

I have been real busy the past few days trying to get back in school. I have not even had time to sleep. I stayed up for 24 hours two days ago. I have been eating fast food, popeyes shrimp and fries yesterday and a fried veggie burger and fries today. I have settled into a routine of eating cheese and crackers daily. The fat and carb content are way too high. I should be eating fruits and vegetables and hears the real kicker, I drank a soda today. I rarily drink them!

On the exercise tip.

I went for a 30 minute walk yesterday.

What's not fair:

I read an article in shape mag about a woman who lost 50lbs by walking 35 minutes 3 days a week and doing 20 minutes of strenght training two days a week. I wish my body would respond like that.

My fear:

I am afraid that I am pushing so hard on my indoor workouts that I am going to end up giving up. I should have started with something lighter like Leslie Sanson's walk away the pounds so that I could at least do it a few times a week. Also, I am not sure my body is right for the yoga. I may have to modify my yoga routine. I still need to do some ab work and some light weights. Will finish this update later.

CLM

Weekend Updates!

On saturday I really got off track. I did weigh myself and I was 260lbs. I ate fruit for breakfast, and a salad for lunch and dinner. I got off track in the evening eating chocolate cake and fruit snacks. I also had some lemondate instead of water. I did not complete any exercise that day. I was really stressed out by a family situations.

On Sunday, I was determined to make things right. I got up, and did the Jillan Michael's fat burning workout. I completed one circuit and boy did I sweat! I also did a yoga dvd. I got a lot of chores done. For breakfast I had fruit and a cheese quesdilla with low fat cheese. For lunch I made some rice, vegetables and soy meat. Then I got derailed. I ended the day eating candy, cheese and crackers and drinking iced tea. I also stayed up until two in the morning.

So, Far today (Monday) I am exhausted. I just had some cheese and crackers and a yogurt. I will take my afternoon walk. I want to do the Jilliam Michaels circuit again and do some yoga poses on my own. I may just adapt my own stretching routine. I am still working on flexibility.

I have a ton of work to today, but I will try to get some rest in and do good this week.

CLM

Focus on what works!

Okay, so I read my blog from the begining today and I am a little sad. I was so motivated to lose weight and then I let obstacles get in my way. After reviewing my blog I am able to idenitfy my pitfalls and the things that work. So, here is my list....

Challenges!
1. Eating poorly at night and on the weekends
2.No exercise at night or on the weekends

So, hear is the deal!

New tricks to get it done!

1. keep walking at lunch time
2. Journal every day
3. Do 20 minutes Monday-Friday of the thirty-day jump start or thirty-day shred
4. Watch old tv shows or listen to music on week nights
5. On saturday and sunday walk for 30 minutes in the morning and come home and do yoga.
6. Weigh yourself every sunday! Post your weight!
7. Replace all drinks with water!
8. Eat small meals!
9. No fast food on week nights! be a food snob!
10.Have a fruit-cup or fresh fruit instead of candy or dessert
11. Make fitness apart of your life!

Evening Meal Ideas
1. Soup
2. Veggie Sandwhich
3. Baked potato and vegetables
4. Pasta and vegetables
5. Rice and vegetables
6. Haystack

The Morning Report

The Good:

Well I ate two meals while I was ate work yesterday, and I went for my walk. In the evening I are a large dinner, a burrito and a quesdilla and an iced tea. I seriously ate until I was stuffed.

The Bad:

I was up late watching tv and I ate a few forks full of chocolate cake and 2 fruit snacks.

It is difficult to decide what I really need to cut out to be successful. I like the discipline of the three meals, but I don't want to use it as a crutch to the point where I am ignoring the needs of my body. I'd like to get to the point where this isn't a struggle. I think what I really should have cut out was the late night sugar party I had. I also have to not stuff myself. I think was is really challenging for me is that my eyes have always been bigger than my stomach. I feel cheated when I have a don't have a large plate of food in front of me. I never listen to my body when it say's to stop eating. I am the girl that gets full from one burrito at taco bell, but will eat two anyway. This morning I was going to have my first meal and I was really thirsty so I drank a lot of water. I has set out a light yogurt and some cheese and crackers. The truth was that after I ate the yogurt I was too full to even think about the crackers. Some times I feel like I want to be a robot that is programed to eat in a routine. I just want to turn my brain on auto-pilot and not make any food decisions.

I will make a true confession!

Weight-loss especially the food aspect is really hard. Sometimes I want to do anything to lose the weight, even not eat at all. The truth is I have to really prob deeper into my issues with food, and find out why I have a bad relationship with food. I can't just blindly eat a set calorie amount I have to listen to my body and feed it healthy foods. I also can't be stuffing food haphazedrdly into my body not worrying about the calories. If my body really does want to eat more frequenyly then I am going to have to give it smaller meals. I may have to set the calorie max to like 150 instead of 300. I still need to make a strong effort to consume fruits and vegetables. I think I really want to eat more fresh fruit and trade my juice in for pure water. I think sugar and water may not mix for me.

The new plan:

Don't throw a shoe at me, because I am an excessive planner. "If you fail to plan, you plan to fail." The new plan is to be actively engaged in the weight-loss process by making an honest effort to listen to my body and eat healthy foods. My area of focus is to eat smaller meals. I will try to eat like I am a kid, or a patient that just had a bipass surgery and has the stomach the size of an egg. I will try to stop eating well before the container is empty. I will be wiser about where my calories come from. I will not become a crazy obsessed person who wants to lost 100 pounds in a week. I will slowly get my body back on track and I will believe in myself.

Love CLM

Update

The Good:

I ate two servings of fruit, tons of protien and 2 servings of vegetables yesterday!

The Bad:

I ate all day, and I do mean all day. Eating small means is dangerous to me, because I eat when I am hungry, bored and stressed. I am a constant snacker!!!!!!!!

Here is what I ate yesterday!

8:00 am 2 veggie patties (220)
12oz superfood drink (195)

10:00 light yogut (100)

1:45 2 veggie patties (220)
12oz superfood drink (195)

2:30 2 granola bars (240)

7:00 taco bean salad (300)

between 7:00-9:oo
2 fruit snacks (160)
2 cheese sticks (200)
ice tea (120)

9:00 8 butter crackers with cheese spread (240)

Grand total 2, 170 calories.

According to this I am 270 calories over what I should be taking in for the day.

The Plan: It is great that I am eating healthy foods and I need to keep this up, but I need to control the amount of food I am taking in and the frequency of my eating so that I don't go out of control. Since I have so many cues to that trigger me to eat I am going to start eating on the clock. I will eat at 8:00, 1:45 and 6:45, just three meals a day!

The new plan follows these steps

1. Eat healthy foods (fruit, vegetables, fish, whole grains like bread, brown rice, the whole food diet)
2. Eat only three meals a day!!!!!!!! (this is a very important step!)
3. Stay away from foods that attack my body

(sweets like ice cream, candy, cookies etc, snacks like chips, crackers, cheesy foods like pizza, cheese. fried foods like vegetables, french fries, fish and shrimp)!

In 14 days of success from eating the right way I will treat myself to a trip to the mall! A $100.00 shopping spree!

Sample Menu!

Breakfast- 2 veggie patties, 1 apple

Lunch- 2 veggie patties, 1 apple

Dinner- taco salad, soup or veggie stir fry

CLM

Rainy Day!

It is offical walking at lunch time is now a habit. I made an agreement to walk during sunny days. I looked out the window and it was rainning today and I could not bear the thought of staying in doors and having cabin fever so I braved the rain and got in a 40 minute walk. I also got a bonus walk in today, because I took the train to work.

I am still working on incorporating a strength routine and I am working on making my diet better, but the one thing that has stuck is my walking routine and I am proud of that!

CLM

Check Up!

Hey, I just wanted to do a quick check-up!

The Good:

Well I am still motivated to lose the weight.

The Bad:

I ate a whole lotta junk this weekend. I am going to switch my focus from calories to good nutrition. The reason being that you can still eat unhealthy foods as long as they are within your calorie range. I feel like this can teach you moderation to some extent, but when you are combating serious unhealthy eating habits, it becomes to much work to log in your pizza intake. I prefer just keeping my blog as my journal. The calorie counter website was giving me a headache. A lot of the foods I eat where not even listed. I think I am going to stop being lazy and go back to the whole foods diet! I wasn't definitely smaller when my focus was on eating foods that were good for me.

The New Plan:

I am going on the whole foods diet. The whole foods diet is a way of eating where you focus on eating foods that are good for you and cutting out foods that are not good for you. You do this by eating fruits and vegetables and shying away from proccessed, packaged goods and fast food. This way of eating requires you to work for your food, by shopping frequently and cooking almost daily. I use to live this way for several years and I never was excessively over weight. This way of eating will produce gradual weight-loss, but I think it will be a better way for me to know when I am doing good with my eating and when I am eating poorly. I may still keep a food journal, I just won't be tracking the calories. I may just add it at the end of each night to my blog, or something.

On the exercise tip:

I did have fun doing the biggest loser work out dvd. I previewed the Jillan Michael's thirty day shred. I really am not all that thrilled about the indoor routine. I like walking our doors a whole lot more. I just want to add in some strength training and maybe some yoga. I am going to check out the power sculpting video tonight, but I may just create my own strength training workout routine to do on monday's, wednesday and friday's for twenty-minutes. I don't really like the cardio combination strenght moves. We shall see. In the meantime I am focused on getting my walks in this week! I really need to add in those weekend walks even if it is for thirty-minutes.

Well that is all for now folks.

CLM

Biggest Loser 30 Day Jump Start

I went on a fitness shopping spree and purchased some biggest loser dvd's. I just tried out the 30 Day Jump start. It is really nice! Week one you do ten minutes a day and by week four you do 40 minutes a day. There are 6 workouts a week so you do three days of cardio and one day of upper body, one day of lower body and one day of abs. I did 5 of the week one workouts for a total of 50 minutes! The workouts can be modified to you activity level. This a great workout ! Your muscles feel warm after and it is light enough that you can do it again!

CLM

PS: I did a 45 minute intense power walk today and it was great!

The ugly: I had some strawberry ice cream today, but I still came under1900 calories today!

Back In Action

Hello!

It has been along time since I have posted. Wow, since October of 2009. Well the last couple months have been crazy!

The Good:

I am highly motivated to be fit! I have been walking monday-friday on non-rainy days since January. It is no longer a struggle and I am getting faster. I am getting ready to add a new routine that focuses on strength training. I will be doing exercises on dvd for twenty minutes after work on Monday's, Wednesday's and Friday's.

The Bad:

During the fall and holiday's I ate tons of junk food and was not moving much. My grandpa passed away at the begining of the new year.

The Ugly:

My weight went back up to 265lbs as a result of the holiday eating.

What I have been up to:

I read some more books. I even tried to eat all fruit for breakfast and salad twice a day! I became frustrated and was tempted to go on an all juice diet!

The new plan:

The new plan is to eat 1900 Cal a day. I will do this by cooking daily and eating mostly whole foods. I am a member of calorie counter.com I track my food daily. On the exercise side I walk 30 minutes during lunch monday-friday. I am adding back my saturday morning walks and I am adding strength training three days a week for 20 minutes.

What I have learned:

When it comes to calories fat and sugar pack the most calories and whole foods like fruits and vegetables pack the least. Instead of doing in all salad diet I can have string beans and baked potato. A low calorie option as long as you skip the butter, cheese and sour cream.

Stay motivated no matter what. Even when I was pigging out I continued to read success stories, watched youtube videos and other things on fitness.

Take it day by day and focus on healthy principles when it comes to eating. Instead of writing out a plan for the week that I will never keep I focus on stocking up on healthy fruits and vegatebles so that I can eat.

The Power Concept:

Cook, Cook, Cook or go on Jenny Craig! Resturants pack on calories on every food item! Cooking is the best way to love yourself. The kitchen is one area you can't be lazy in! It is the only way to avoid the fast food and pizza trap!!!!!!!!!!!!!

Happy Weight-loss!
CLM