Losing Weight, Feeling Great: Five Things You Can Do

This is the 2nd article in my weight loss series 

to read the 1st one, follow this link.

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Because I’m not a negative person by nature & would rather seek out the positive in life; I chose to keep my focus on what I can do instead of what I cannot.

 

About a year ago, I started making some changes in my life in order to feel better & in all honesty I was hoping to see smaller numbers when I stepped on the scale. Some of my motivations for wanting to lose weight were:

• To rid myself of back pain 
• To be able to jump, run, & play with my kids
• To hike the Long Trail with my honey
• To feel better in general

 
In order to accomplish my weight loss goals, I created the following task list...

1)  Take an inventory of your pantry – Donate anything and everything that is going to hold you back, keep you down, or knock you out. Send it to your local food bank, church or a neighbor in need.

I took inventory of my pantry and refrigerator and the results were frightful; boxes of sugary cereals, cookies/crackers, a myriad of carbs, and prepared meals high in preservatives. The list just went on from there and only got worse. It was no wonder I was still hanging onto the weight I had gained with the pregnancy of our 6th baby.

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2)  Plan your meals ahead of time – It will help keep you from making unhealthy food choices on a whim; and the bonus is, you will save money, because it cost less to cook your own food, than to buy prepared meals, grabbing food at the gas station, or dining out.

I invested in a life-time subscription to Menu Planning Central from Christine Steendahl at TheMenuMom.com. It took me awhile to get used to the website; but once I got into the swing of things, I began to save time and money with Christine’s easy to print recipes, menu planning tools, and grocery shopping lists. Christine also has available a selection of e-books to assist the gourmet-challenged. After having used her site for just a couple months and perusing through some of her e-books, my initial investment had paid for itself in the savings we recouped in our monthly grocery budget.

3)  Keep a stash of healthy snacks available in your pantry, your purse/diaper bag, your work desk, and on the go. 

• I like to purchase a large bag of raw almonds and portion them out in sandwich baggies for an easy to grab snack on the go; walnuts are great too.

• Cottage cheese is a good protein booster to keep handy and full of energy. It is less expensive to purchase the quart size containers and portion out in single servings to have ready to grab when a craving hits. For those with a sweet-tooth, you can add fresh or frozen fruit.

• I have also ventured into making my own granola (which can have any number of dried fruit and nuts added to it) and yogurt. In the words of Rachael Ray, “Yummo”.

4)  Begin a workout regimen – If you’re just not sure where to start, go to your local gym and ask to speak to a personal trainer. See how much it would cost to just have one session in which they can do a basic assessment and help you to form a weekly workout routine that you can do at home.

In this arena, I did a few things: I contacted local trainer, Liza Rooney and asked her to do a fitness assessment on me and I began attending her Pilates classes. After having enjoyed Pilates for about 6 months, I was eager to try more of Liza’s classes. So I built up the nerve to go to her Body Pump class. Almost instantly, I began seeing a difference in how my clothes fit and my stature.

She really is an amazing trainer and knowledgeable in weight loss and nutrition; I highly recommend her to anyone in the northern Vermont area.

5)  Stay hydrated – Carry with you a reusable bottle and continually drink and refill it with water.

This was difficult for me, because I was in the habit of going through the drive-thru to grab a soda each time I left the house.  I had to train myself to take sips from the water bottle whenever I would get those soda cravings. I found that after a couple days, it began to feel more natural and less forced. I also found that I really like the flavor of cucumber/lemon infused water. 

Place 3-4 slices each of fresh cucumber and lemon into your water bottle at night and place it in the refrigerator. It makes it easy to grab on your way out in the morning instead of a cup coffee (or after the coffee, if you haven’t broke that habit yet). 

  

When I started out on this trek last year, I began using My Fitness Pal app & linked it to my blog so youcould see my progress. I’ve made some friends on the app that help to keep me motivated as time goes on. Feel free to check my progress on the side-bar; I started out with 30 pounds to lose.

"Make the decision, then do something - no matter how small - toward accomplishing what you want."

Author Unknown

Please leave a comment below,

I'd love to hear all about your weight loss challanges and successes.

More to come…

• Goal setting & progress tracking printouts
• The “Can Dos” of my new healthy fitness lifestyle 
• The Benefits of Meal Planning 

Weight Loss Poem

I stumbled accross this little poem today and I thought it was cute,

and is keeping with the theme of the current weight loss series. 

 I hope you like it!

T'was the Month After Christmas

Twas the month after Christmas,

And all through the house,

Nothing would fit me,

Not even a blouse.

The cookies I'd nibbled,

The chocolate I'd taste

At the holiday parties

Had gone to my waist.

When I got on the scales

There arose such a number!

When I walked to the store

(less a walk than a lumber).

I'd remember the marvelous meals I'd prepared;

The gravies and sauces and beef nicely rared,

The wine and the rum balls, the bread and the cheese

And the way I'd never said, "No thank you, please."

As I dressed myself in my husband's old shirt

And prepared once again to do battle with dirt...

I said to myself, as I only can,

"You can't spend a winter, disguised as a man!"

So, away with the last of the sour cream dip.

Get rid of the fruit cake, every cracker and chip.

Every last bit of food that I like must be banished

Till all the additional ounces have vanished.

I won't have a cookie, not even a lick.

I'll want only to chew on a long celery stick.

I won't have hot biscuits, or corn bread, or pie.

I'll munch on a carrot and quietly cry.

I'm hungry, I'm lonesome, and life is a bore...

But isn't that what January is for?

Unable to giggle, no longer a riot.

Happy New Year to all, and to all a good diet.

Author Unknown

Here's to another day of staying motived! 

Losing Weight: Feeling Great

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Have you ever noticed when someone tells you about their new diet, all they talk about is what they’re not allowed to eat? I certainly have; all I can say is that’s exactly why I don’t like trying out the new diets that come on the market.

In all, my honey and I have 6 kids; his, mine, & ours. After the birth of the first 3, I never had a problem losing the baby weight. I noticed as I aged, and we continued to have children, that the weight doesn’t just melt off like it did when I was younger. I believe I am experiencing that dreaded slowing metabolism everyone talks about. I’ve heard rumors that this process starts in your 30’s.

About a year ago, I started making some changes in my life in order to feel better & in all honesty I was hoping to see smaller numbers when I stepped on the scale.

Fresh Raspberries from our CSA



Some of my motivators were:

•  Weight loss
•  To rid myself of back pain
•  To be able to jump, run, & play with my kids
•  To hike the Long Trail with my honey
•  To feel better in general

Because I’m not a negative person by nature & would rather seek out the positive in life, I chose to keep my focus on what I can do instead of what I cannot. After careful consideration and lots of instruction from my personal trainer, I compiled the following list things I can do.

  

• Set goals
• Eat 5-7 small meals a day
• Buy locally grown organic foods, direct from farmers; join a CSA
• Eat whole foods with no preservatives
• Eat wild or free range meats: seafood, poultry, beef, lamb, and eggs with no added hormones or antibiotics
• Drink organic almond milk or coconut milk: chocolate is my favorite
• Eat organic Greek yogurt, cottage cheese, cultured butter (not margarine), whole cheeses, fresh and sour cream.
• Eat whole grains
• Use oils rich in omega 3’s: cold-pressed extra virgin olive oil, sesame, flax, coconut and palm oils.
• Eat raw, organic, fresh fruits and vegetables when available; frozen is second best. Steaming is ok, but try to keep them crisp
• Eat almonds and almond butter: they’re brain food
• Prepare stocks by boiling veggies, herbs & bones of chicken, beef, lamb or fish and use it to make home-made soups and to saute foods.
• Drink lots of water: add lemon, cucumber & mint, it’s divine.
• Use Real salt (it’s pink not white) and other fresh herbs
• Make your own salad dressing using vinegar and olive oil or try home-made stock with Italian herbs and evoo.
• Use natural sweeteners such as honey, maple syrup, cane sugar or stevia powder.
• Become mobile: walk around the block, in the Mall, or on a treadmill. Anything that increases stimulation; I like riding my bike.
• Share goals, trials, & progress with others. Helps to stay on track.



Our Blueberry Bush

When I started out on this trek last year, I began using My Fitness Pal  on my computer & linked it to my blog so others could see my progress. I’ve made some friends on the app that help to keep me motivated as time goes on. Feel free to check my progress on the side-bar; I started out with 30 pounds to lose. 

Soon to come… 

1. Goal setting & progress tracking printouts
2. The Can’s of my new healthy fitness lifestyle
3. Things to Avoid to Lose Weight
4. The Benefits of Meal Planning
5. Some Yummy Recipes

The future belongs to those who believe in the beauty of their dreams.

Eleanor Roosevelt

A Peck of Goof-balls at the apple orchard



Feel free to leave a comment below,

I'd love to hear all about your weight loss challanges and successes.

Free Saving Money ebook from The Menu Mom

Christina over at The Menu Mom has released another awesome ebook.  She's letting this one go for free this time.  It's got a lot of great tips to saving money on groceries. 

I downloaded a copy myself & have found it quite useful so far. 

  Follow this link to get your free copy.

A Good Snow

It’s hard to believe that just two weeks ago I was complaining that it just doesn’t feel like winter in Vermont.  I had snapped this photo off my front porch and posted it on Facebook to let all my friends and family know that we haven’t had any significant snowfall and I was feeling gloomy.

I was a bit like child waking up on Christmas morning when I looked outside today and saw all the snow that fell overnight.  I could only manage to stay outside for a few minutes because it is downright frigid. But I did manage to snap a few photos to share with you.