March 5, 2010 Cardio

March 5, 2010
Cardio
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010


Well, it has been decided that I need to pump up the intensity of my cardio. I am at an all time monster plateau and this happens every time I lose weight. I get around 300 lbs and my body says this is a good place and stop right there. It is always a up and down battle and in the past I have given up and just gained the weight back. BUT NOT THIS TIME!!!!! Gloria has decided that my cardio is not intense enough. We need to make my body let go of the weight. I think of it as sending shock waves to the plateau and making it crumple.

I also need to work on my stress level. I have never had as much stress in my life as I do right now. This is not a good testimony. I need to lay my cares at the feet of Jesus and leave them there but I have not done that lately. I need to stand firmly on Psalm 25:4-5, “Shew me they ways, O Lord: teach me they paths, Lead me in thy truth, and teach me: for thou art the God of my salvation; on thee do I wait all the day.” Instead of leaving my “burdens” with Jesus I take them up and try to carry them upon myself all the day. Stress is not good for us, especially when it is a constant, day by day, kinda stress. So I have determined with the help of the Lord to leave my cares with Him and wait upon Him all the day.

I received these little tips this week from a friend. I thought they might be helpful to some of you. I want to thank those of you who emailed this week. I cannot express how great it is to hear from those who read my blogs.


Avoid dangerous situations. STOP driving by the doughnut shop on your way to work. When you go out to dinner, ask the waiter not to bring bread to your table. 2. Get a hobby. Start taking your dog on longer walks. Fix up your attic. By focusing on positive activities, you'll find yourself becoming more relaxed, happier, and thinner!3. Curb mindless eating. Don't eat while standing up, and don't skip meals. Brush your teeth after every meal and snack. Food never seems as appealing when you have that toothpaste taste in your mouth.

I would love to hear from you. Email me at healthierfaith@yahoo.com. Thank you for following along on my journey. I promise 2010 will be more interesting than 2009!!!!!!!!

February 26, 2010 Paying the Price

February 26, 2010
Paying the Price
Year Three
“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010
I hope everyone is enjoying the winter weather as much as I am. I love the snow. I know all the negatives-not working, can’t drive in it, kids out of school, cost to the city, etc.etc.etc. But I love it!!!!
Well, this week I battle with what to write about. It is weigh in week for one thing. I GAINED AGAIN!! I am at a loss as to what is going on. Ya’ll pray for me that I do not get discouraged!!!!. I am back on track and have made several changes. For one thing I am off coffee. I drank way too much coffee in a day. Decaf or not, the creamer and Splenda, was out of hand!!!. I am also off artificial sweeteners. I honestly believe I was becoming dependant on the stuff!! Like an addict!!!

I now use honey and only honey. I was going to try the Agave sweetener until I read about it on the internet. Anyway I am using honey and I have found some that is from Asheville. This summer I will be scanning the Farmer’s Market for some local honey. I feel good watching my sugar but I was substituting too much artificial sweetener in my daily diet to make up for the cutting back on sugar. Isn’t it awful how devious we can be? Sacrifice one bad habit and abuse the habit that takes the bad habits place. Do you do that???? I will let you know how the honey does regarding my blood sugar readings. So far so good!

My Momma always said “you play, you pay.” That is what I have realized this week. I got some upsetting and eye-opening news. I realized that I am paying the price for my indulgences. As most of you know I really wallowed in sorrow after my Daddy died and comforted myself with food, food, food!! Now I did not stop going to the gym, I continue my cardio and workouts but I did try to eat away my sorrow. (I am better now) Well I am paying for this indulgence. I recently application for insurance, something I have not done in over 40 years due to my weight and health issues. Well I applied and was approved!! I had blood work done for the insurance exam and I got the results this week. My A1C had increased from 5.8 to 6.3! UGH!!! My cholesterol increased about 40 points and my triglycerides are up. WHAT A WAKE UP CALL!! I AM NOT going back on meds!! So I am determined to get myself back in line. This goes to show you that it is not just exercise and it is not just what we eat that makes or breaks our health. Both are important and go hand in hand!

This just reinforces the fact that I have to watch every bite I put in my mouth. This must be a life change and not just a diet or a program I am on. This is my life I am messing with! There is absolutely no “just a bite” or “just a little” for me. I have to be ever vigilant. I cannot eat to keep from hurting someone’s feelings or just because it was made for me. When it comes to my health, eating and exercise I must put myself first!!!!!

I sure hope that these outpourings of my personal life are helping someone out there. I need to know that I am not the only one who experiences these highs and lows. So drop me an email to healthierfaith@yahoo.com and let me know that you have the same ups and downs or that just maybe something I say helps you through your day. Love ya, Faith

Positive Influences

February 19, 2010
Positive Influences
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010

I believe that when you are trying to change your lifestyle and eating habits that you need to surround yourself with positive influences. Many people do not have the privilege of having supportive people around them. If that is the case then you need to do a little self-talking every day. I know this sounds a little strange and you probably think I have lost my mind. However, positive encouragement, regardless of from where it comes, does impact our daily lives and activities. Self talk has a big impact on your weight loss motivation. When your self talk includes absolutes like "I'll never be able to lose weight" or "I can never keep to my eating plan", you are focusing on the negative. Words like never, always, all, everyone, no one, nobody, add to negative self talk. If you can start using some more positive words, they will give you a lot of weight loss support and weight loss motivation. Try these: I will, I can see, I'm able to, I'm learning to, I can do, what would happen if, I'll find out how to...

See how powerful words are! They can change us completely. They can fill us full of confidence or full of doubt. And they are particularly important when it comes to losing weight. You see, when we’re overweight, we often have a low opinion of ourselves. I know I did and at times still do. We don’t like the way we look and we often feel very self-conscious, especially if someone passes a comment about our figure. Result? We tell ourselves that we are not as good as other people. We tell ourselves that we are a failure. And after we’ve said it enough times, we end up believing it. We end up believing we are a failure. So when we try to lose weight, we are beaten before we start. We are so convinced that we’re a failure that we never put our heart into it. We might give up chocolate and biscuits for a couple of weeks but we don’t take it seriously. And we don’t believe for a moment that we’re really going to lose the weight and keep it off. Why not? Because that little negative voice in our head is saying: You’re a failure! You’re fat! You’re never going to lose weight! You have tried before and failed! Even if you do lose it you will gain it back!! Well girls, it’s time to change! Instead of telling yourself all this negative rubbish, I want you to say something positive, for a change. For example, say this to yourself:

"I want to be healthy and weigh less. So I am going to start a sensible weight loss and exercise program and learn some new eating habits. And if I have a bad day, I’ll work that much harder to stay with the plan. If I stumble and fall I will get up brush myself off and begin again. I will not give up!! And nothing is going to stop me, because I am strong enough to succeed."

It seems that every time I make a decision to eat healthy everyone around me offers me food or wants to go out to eat? The temptations are always present. You can’t just turn away from food entirely so the temptation is always there. Surrounding yourself with positive influences, if you can, is great. Few people are as blessed as I am to have a great support system around them. My husband, Don, is the best!! He supports me in whatever I endeavor to do. In our 38 years of marriage he has been there for me through every diet possible. He is always encouraging. He has watched me struggle to lose weight and then he watched me put it right back on. But never has he once criticized me. Try to share you goals with those who you know will be supportive; friends, family, co-workers, etc. Surrounding yourself with encouraging and supportive people is not always easy and many times we have to contend with those who are negative and discouraging. That is why it is so important to begin any healthy living program with the determination that you are doing this for yourself. This must begin in you!! Sometimes it is hard and this may be a time when you discover who your real friends are and who it is that really cares for you!!

If you have started a healthy living program I would love to hear from you. Share your hurdles and struggles with me. Believe me there is nothing concerning weight lose that I have not been through and will not understand. Try a little self talking and let me know how it works!! I would love to hear from you. Email me at healthierfaith@yahoo.com. Thank you for following along on my journey. I promise 2010 will be more interesting than 2009!!!!!!!!

Unbelievable 2/11/2010

February 11, 2010
Unbelievable!!!!!!
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010
I weighed in today. I was ready for a nice weight loss because I have really been watching what I eat and doing more cardio than ever I thought I could (working my tail off)! Well, NOT!!!! I am so angry!! I gained after working my tail off for a month! I do not want to cry and I am not going to have a pity party. I am just down right MAD!!!! So Gloria and I discussed what I am eating and even though I am watching my SUGAR/CARB as I discussed last week I am off the mark a bit. I am not eating enough calories a day and I am not getting much fat and I am not eating a substantial breakfast. Also my cardio is not intense enough.

A good reminder of some basic eating “rules” is good from time to time. SO I thought I would share a few with you all just as a reminder.

Ø Watch your portions!! This is a major problem for me. An example is my morning cup of coffee. I like a little creamer in my coffee. I cannot just pick up the container and pour. Trying to “eyeball” the amount used is NOT a good idea. It makes no difference if it is fat free or sugar free, the portions DO count!! So now I measure exactly.
Ø All food groups are important!! When I was diagnosed as a diabetic it scared me to death. I immediately decided to cut out carbs all together! No bread, pasta, rice, potatoes or sweets. I was miserable. Once I attended classes for diabetics I calmed down and used portion control!!
Ø Know you body! There are certain things that I eat that trigger cravings. Usually because I eat too much. If I keep my sugar intake for the day below 15 grams I am fine. I feel great! BUT! If I indulge in a lot of unnecessary carbs it does trigger the cravings for more carbs!!!
Ø Eating six small meals really works. I can tell you this is true. These meals need to be carefully thought through. A meal is not a candy bar mid-morning. Fruit should be eaten before noon, plenty of protein for breakfast, etc.
Ø Never skip a meal especially breakfast!! If your morning is hectic and you have very little time for breakfast plan ahead. Order Living Lean or make a healthy breakfast casserole on the weekend and eat a proper portion every morning.
Ø Processed is not good!!! I firmly believe that the packaged meals you buy in the freezer department are not good for you. Please try to eat as much natural food as possible!!
Ø Talk to your trainer. I know that Gloria wants to know what is going on with each of her clients when it comes to your food intake. Talk to her!! Schedule time with her if you are having problems with your eating program. I am sure Amber feels the same way. Ask questions!! If Gloria does not know the answer (which I sincerely doubt) she will help you find the answer!!!
Ø My last tip is something a friend told me. A doctor friend of hers called the Splenda Company because as a doctor he did not believe that Splenda had no calories. He was told that if there is less than 6 calories a serving a food is considered no calories. I was amazed. So 3 packets of Splenda in your coffee could be 15 calories!! 1 teaspoon of sugar has 16 calories. It sure made me think!!
I would love to hear from you. Email me at healthierfaith@yahoo.com. Thank you for following along on my journey. I promise 2010 will be more interesting than 2009!!!!!!!!

FOOD DIARY

February 5, 2010
Food Diary
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010

As you can see I actually wrote this on Friday but due to major computer problems at home I am just now getting to post this blog. I hope to have all computer problems solved in the next couple days and should be on time next week or this week!! Well is has come to the end of our first monthly competition. Most of you know about and feel the pain of the cardio competition. Well the results are in and I did not quite do enough!! Boo Who!!! But I am very proud of the winner!! Lisa you did an awesome job! Congrats!!!!!! Go buy yourself something special!!!

Now our next competition is a Food Diary. I have been keeping a food diary for a long time. Now I am not saying that I have always as faithful at writing it down but I do try. However, we not only are to write down what we eat but it had better be healthy when it comes down to the wire because that may be the tie breaker. A food diary holds me accountable just as much as the scales come weigh in! So get those pens and pencils ready and log in those bites of everything!!!!

If you have never kept a food diary you need to know exactly how much of the food you eat. Just writing down chicken will not do. You should record -4 oz. boneless skinless grilled chicken breast. I know you are saying I do not have time to do this. Make the time!! Not just because of the competition but because we want to eat healthy. Be sure to record everything!!! Even a bite of cake at the office. Everything counts! Many times we eat unconsciously and when we try to record everything at the end of the day, well, some of us are a little older and cannot remember what the heck we ate. I try to make out my daily allowance of food, write it all down and then stick to it! Good Luck to all of you!!!

Does the bad weather make you hungry?????? Many times when we cannot get out of the house because our regular scheduled day has been turned topsy turvy we find ourselves at a loss as to what to do and suddenly we are ready to cook or eat. When the weather is really bad, as it has been lately, my mind wanders to baking. I want to bake brownies or pound cake or anything I do not need to be baking. Lately I have turned to cardio to take my mind off the baking. Just was curious if your mind works the same way. Send me what you do to keep your mind off the munchies!!

I would love to hear from you. Email me at healthierfaith@yahoo.com. Thank you for following along on my journey. I promise 2010 will be more interesting than 2009!!!!!!!!

End of the First Month-My New Program

January 29, 2010
End of the First Month of 2010
My New Program
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010
The end of the month is here and I weighed in this morning. I gain 1.4 pounds this month. I am very disappointed that I did not lose. I wasn’t going to share the new program I am on until I saw some positive results but I thought this is a good example of how your body does not always cooperate. I can say this because I am eating right and doing cardio 24/7, hehe, not really it just feels that way. But I have pumped up the cardio. Anyway, sometimes your body just will not turn loose of those pounds. BUT!!! I am not going to succumb to the temptations to have a pity party. With the help of good pep-talks from Gloria and Gwen (thanks girls) I am going to continue to eat right, drink plenty of water and exercise. The pounds will come off!!!!

I am trying a new program. I purchased “The Belly Fat Cure” by Jorge Cruise at the suggestion of a friend. The book is about the sugar/carb ratio and calls it the CARB SWAP SYSTEM. On this program you keep account of the sugars and carbs you eat daily. 15 sugar grams and 6 carb points a day. The sugar grams are easy to find on any label and believe me I was shocked at what had sugar in it. You see as a diabetic I was taught to look at the carbs in food. So many carbs a meal and so many a snack. I was really surprised at the sugar in milk, yes even the skim milk. Bread has sugars, too. Plain no fat yogurt and fresh or frozen fruit also have alot of sugar grams. So I am carefully watching the sugar grams I am eating. The best part is I FEEL GREAT!!!!!!

Now the carbs are a little more calculated. 0-4 carbs is no points. 5-20 carbs is one point, 21-40 carbs is 2 points and 41-60 carbs is 3 points. Now this is carbs per serving just as the sugar grams are per serving. Believe me I can get to my limit in sugars before I do carbs!!! The great thing is Living Lean Meals fit right into this program. The only drawback is that I am freaking out about the fats and sodium. So I am now beginning to watch those as well.

The book has great recipes!! Like a Burger King Whopper w/cheese is 11/3, that is 11 sugar grams and 3 carb points. They give you a recipe that cuts this burger to 1/2, that is 1 sugar gram and 2 carb points. A Starbuck’s Mocha Frappuccino is 47/3, that is 47 sugar grams and 3 carb points. There is a recipe that cut this to 0/1, which is 0 sugar gram and 1 carb point. Do you think eating a McDonald’s Premium Grilled Chicken Classic Sandwich is healthy. Well, it is 11/3—11 sugar grams and 3 carb points. The Carb Swap recipe is 0/2—0 sugar grams and 2 carb points.

This may not work for everyone and I am not suggesting that you rush out and buy the book. I am just sharing with you what I am presently doing on my journey to a healthier me. However, I bet everyone would feel better if they cut back on the sugar in their diet.

I would love to hear from you. Email me at healthierfaith@yahoo.com. Thank you for following along on my journey. I promise 2010 will be more interesting than 2009!!!!!!!!

PS: Our cardio competition will end on February 7th. I am working my rear off!!! I am striving to get 30 to 90 and sometimes 120 minutes in a day. I will let you know who wins this month’s challenge!!

Joining In

January 22, 2010
Joining In
Year Three

“I can do all things through Christ which strengtheneth me.” Philippians 4:13
HEALTHY AND THIN IN 2010

Well as most of you know by now I did 450 minutes of cardio last week. This week I am still working very hard to get all the cardio in that I possibly can. A competition is in the works to see who can do the most cardio in a month.

Many of you may not choose to participate in competitions of this sort. These are a good motivational tool. I do not see myself as competitive (I have been told different by others). But even if you are not competitive, to participate is always to your advantage because it makes you try harder.

OK ! Multi membered competitions are not your bag. Then find a friend who has similar goals as yourself. The buddy system in any endeavor is always more fun that doing it by yourself. Having a friend to share your bumps and detours and hazards on any journey is always a plus. I have a dear friend with whom I am striving to lose all the weight we can by April 15th. We are not announcing our endeavor and wish not to include others. This is just a little companionship on a journey to lose weight. We share eating tips and enjoy our little journey together.

So if you have a goal you are striving for and would like to share that with me I would be happy to hear from you at healthierfaith@yahoo.com. You may want to enlist a friend on this journey to reach your goal. Just be sure this friend is one who encourages. A negative or discouraging person (Sorry! But there are some out there) is not what you need. Surrounding yourself with positive people, well that is another blog!!!!

Thanks for joining me on this journey to a healthier me. Next Friday January 29 is weigh-in day. I will report my progress and share with you how I am achieving my goal. Love, Faith