Waffle House - Lessons For The New Year!

This is a Christmas picture taken three years ago with my husband and our two beautiful grandchildren, CJ and Leah.  The next photo is from this Christmas, after two years on my journey  to a new me and dropping 136 pounds!

They say a picture is worth a 1,000 words.  Well I don't know about that but I do know that a picture usually doesn't tell a lie and this picture speaks volumes.  Not only are my grandchildren growing up rapidly before my eyes, but I am only a portion of the woman that I was in that first Christmas picture that was taken three years before.

When I began my journey to a new me one of the goals that I had set was not only to lose weight but to regain my health.  When you become a grandparent you begin to see the future and your grandchildrens role in that future.  I want to be around to enjoy many more years of their lives and the best way that I know to do that is to take the best care of their "Nana" that I can (yes, they call me Nana)   I got to pick what I wanted to be called and my mom is Grammie, and my grandmother is Granny and I have always wanted to be a Nana, so now I am one.

This weekend we got to spend some great quality time with our grandchildren and if you listen to them you can learn alot.  They love for us to take them to breakfast at our favorite breakfast place, yes you guessed it, Waffle House.  Or as they love to say "Waffles House!"   Then we checked out the menu and I placed an order for them to share of the All Star Breakfast Platter.  If you are
not familiar with the Waffle House All Star Breakfast Platter let me tell you what you get.  Two eggs cooked to your choosing, a waffle, a bowl of grits or a serving of hash browns, two pieces of toast either white, wheat or raisin, and finally your choice of three slices of bacon, two sausage patties
or ham.

They listened to the choices and asked for the two eggs scrambled, hashbrowns, three slices of crispy
 bacon, white toast, and don't forget that delicious waffle!  When the food came to the table I asked for a separate plate and divided the feast between both of my grandchildren.  About half way through the meal the "Aha" moment came for me.  My grandaughter pushed away the waffle when her "half" was only half eaten.   She said "Nana me full and I don't want any more."  I asked her to give me a happy plate and she said "I'm done Nana", and then it struck me that what had just happened.  I was trying to have her clean her plate like I had been taught to do as a young child and in the process it came to me that she had said some powerful words, "I'm done Nana".  At four years old she knew what it felt like to feel "full" and she did two important things, she pushed away the plate, and she stated that she was done.

This was a great lesson for me to begin the new year.  This year I will slow down and enjoy my meals more.  I will anticipate that "I'm full feeling" even if it means that I leave food unfinished on my plate, and once I make the decision to stop eating, I will push away my plate and state (even if it is to myself) that I am finished.  I have come to realize that I have come a long way over the past two years but I  still have a ways to go.  So let me see just how far this lesson will take me.  I'm looking forward to my next few weeks and months and the progress that this little plan will bring me on my journey to a new me!

Celebrating Two Years On My Journey To A New Me!

It was only two short years ago that I began a journey  to a healthier and leaner version of myself!  If you had told me way back then that I would still be moving towards my goal I would probably have had a little problem believing you.  You see this is the first and only time in my life that I have successfully lost weight and kept it off in my entire lifetime.

On December 11, 2012 I marked my two years traveling down this road.  I have seen my fair share of detours along the way but my destination has never changed.  My goals from the beginning were never about a certain number on the scale, but a healthier way of life.  I no longer wanted to live with the attitude, "Live To Eat", but instead "Eat to Live".   My first year goal was a simple 100 pounds weight loss goal.  Now I am not saying that to lose 100 pounds is simple, it was just my nice "round" number that I wanted and that I acheived.  By the end of year one I was down 101 pounds.

Then we begin '2012.  This was my second year on my journey and again I set a big goal for myself.  I wanted to lose 50 pounds.  My method would be the same course that I had used in '2011 and that was to use www.myfitnesspal.com to record all my food intake, increase my exercise and record it all on this app.  The plan could not have been any easier, but after 7 months of gaining and losing the same 7 pounds I realized that something was wrong!

I needed to mix things up a bit.  I needed to change something that I was doing.  I needed to get off of the plateau that I had been sitting on for most of the year but how and what were questions that I had no way of figuring out.  Enter my "Mystery Nutritionist" (See blog post 8/18/2012). It was on that first visit that I had to reprogram my thinking and completely put my trust in someone else to offer me guidance and direction on my journey to a new me.

I am happy to report that I did have a successful year with my weight loss, but not only my weight loss but my overall body shape and appearance.  On my first meeting with the nutritionist she asked me how much weight did I want to lose and I told her about my initial 50 pound goal and she said that she could not guarantee that I could do that in just over four months but she wanted to know what "Size" that I wanted to be.  Well this was something that I had never really given much thought to.  I always looked at it in the complete opposite direction.  Meaning, I always thought that when I got down to a certain "weight" then the smaller clothes sizes would come, but she asked me to pick a "size" that I wanted to be by the end of the year and to set my focus on that number instead of the 50 pound weight loss number.

Okay, I like games, and I knew that there was no way for either of us to know the answer to this question so I said, "Well the shorts that I have on today are a women's size 24 and this is the smallest size that I have been in over 25 years!"  She said, "OK, so what size would you want to be by the end of the year?"  and without giving it much thought I said, "I'd like to be in a size 18!"  She just smiled and said, "OK, then a size 18 you will be!"

Wait a minute, why did she just say that?  How could she state that like it was a fact?  How did she know that I would reduce my clothes size from a 24 to a 18 in less than 6 months?  The answer?  Because she knows her stuff!  By the first week of December I went shopping and purchased my first pair of 18 jeans, and I have been purchasing size 18 everything, ever since!

Wow!  She really knows how to motivate someone.  I am happy to report that during those four months and two weeks I dropped 35 pounds!  So I am now down 136 pounds since beginning my journey to a new me.  Am I disappointed that I did not hit my 50 pounds for '2012?  Maybe a little, but those size 18 jeans sure did make me forget about that disappointment.  You see my concentration is not only on pounds on the scale but the inches on the measuring tape and the Body Fat Index that is recorded on her magical scale every week.  There has been much progress in '2012 and I know that with hard work '2013 can be even greater!

So what are you  waiting on?  Where are you on your journey?  Have you lost your way?  Have you been at a rest stop for way too long?  Did you take a wrong road somewhere along the way?  Did the Thanksgiving, Christmas and New Years holidays push you over the food edge?   It is not too late.  '2013 can be your year to regain your health and there is really no time like the present to get up and get started.  So here's to another fantastic year of healthy living!  Who knows, maybe I will be down 50 pounds this year, or maybe a size or two?






 

When Losing Five Pounds Feels Like Five Hundred

Sometimes losing five pounds feels like five hundred.  I know because the more weight that I lose the more weight that I want to lose.  As of today I have lost 130 pounds over a 23 month time frame.  My first year I set a 100 pound weight loss goal, and I hit it with one pound to spare.  So year one was 101 pounds.  This year my goal was to lose another 50 pounds and the first six months I gained and lost the same 7 pounds over and over.  It was sort of like the movie, Ground Hog Day with Bill Murray.  In the movie Bill Murray woke up every day and it was Ground Hog Day, and he goes to sleep and wakes up to repeat the day over and over.   A little silly in it's concept but that is a lot how I felt for the first seven months of  '2012. 


Five doesn’t seem like a huge number when it comes to throwing down a Lincoln to pay for lunch or applying the 5-second rule (I know you do it), but when it comes to losing weight, dropping 5 pounds can seem monumental.  So I have learned to keep my goals within reason.  Have a clear perspective and plan.  After all shedding weight has to be attainable.  A simple and sure way to lose 5 pounds would be to cut 200 calories per day through diet and / or exercise and in 3 short months you will have dropped those 5 pounds.  Oh but if this seems a little slower than you would like try cutting 500 calories per day and you will realize those 5 pounds gone in one short month!

So how do you accomplish this simple to say, but maybe not so simple to implement idea?  Here are a few things that you may find helpful.

Drink More Water

Research indicates that chugging H2O curbs your appetite. In fact, in one study by the American Chemical Society, dieters who drank water three times a day before meals over 12 weeks shed about 5 pounds more than those who did not boost their water intake. Water’s benefits don’t stop there: Agua also keeps you energized, so you’ll have the vigor needed to burn additional calories in the gym, on the tennis court, or wherever the day takes you. “Even being slightly dehydrated can lead to feeling fatigued,” says personal trainer Jim White, RD, owner of Jim White Fitness & Nutrition Studios in Virginia Beach, VA. And soda fiends out there can chop more than 200 calories from their diets by replacing a 20-ounce bottle of nondiet cola with some refreshing H2O.

 

Say No to a Side of Fries or Potato Chips

A 4-year study on the effect of lifestyle on weight gain revealed potatoes and potato chips were closely linked to packing on pounds, which shouldn’t come as a surprise. After all, a medium order of french fries is loaded with 380 calories, and a 1-ounce serving of potato chips adds 150 calories. Replace these greasy sides with fresh veggiespr a side salad with light Italian dressing to save yourself hundreds of calories in a week

 

Cut Down on Added Sugars

On average, Americans consume 475 calories of added sugars daily, estimates Rachel Johnson, RD, PhD, a professor of nutrition at the University of Vermont. You, too, can do the math. Eliminating added sugars could save you thousands of calories in a week. In fact, a study review published in the journal Public Health Nutrition found that the consumption of sugar-sweetened beverages contributed to 20% of weight gain between 1977 and 2007. Other offenders included cookies, cakes, doughnuts, and dairy desserts. To trim hundreds of empty calories from your daily diet, check nutrition labels. “Look for anything that ends in the letters "ose,” the biochemical ending for sugars, such as sucrose, dextrose, fructose, and maltose, and the word syrup,” Johnson says. If it’s sweetened, skip it.

Beware of Hidden Calories

We’ve got to give credit where it’s due: Following reports about their high-calorie eats, many restaurant chains have begun to disclose calorie information on their menus. But while these eateries are off to a good start, a recent study from Tufts University showed that the calorie counts that appear may be incorrect. Researchers found that 19% of the foods they tested contained at least 100—and in one case 1,000—calories more than what was stated on the menu. Additionally, the biggest culprits of this calorie miscalculation were items usually viewed as healthy choices (think salads and soups). This means even diligent dieters may inadvertently consume more calories than they intend. The best way to fight back: Learn appropriate portions for common foods and skip calorie-laden condiments and dressings.

 These are just a few things that you can do to cut 200 to 500 calories from your daily diet.  Don't waste a minute thinking about it.  Take the challenge and start cutting out some of the things that are keeping you from losing the weight that you want to lose and being the healthy person you long to be.  I am not there yet, but every day I take another step closer to my final destination, and I have made the decision to not stop until I get there. 

 

15 Ways to Stay Slim for Life - Part Three

Now that I have been on my journey to a new me for over 20 months I have begun to wonder what happens when I get to my goal weight.  Not that I am anywhere near my goal, but I still have given much thought to what my life will be like when I am living in a healthier body.  There was a recent article on msn.com in the healthy living section that got my attention and I want to share some of it with my readers.  If you have not read the last two blog post please stop reading this one and catch yourself up.  This is part three of the three part series on 15 ways to stay slim for life!

15 Ways to Stay Slim for Life

Make it through life’s big obstacles and events without gaining a pound

Going on Vacation

Why you might pack on pounds When you’re trying new foods, ditching exercise for sleeping in, and not sticking to a routine, a getaway creates the perfect storm for weight gain, says Batayneh.

Stay thin Picking a rental property over a hotel means you’ll have an opportunity to cook meals at home, which can cut down on your daily calorie intake. When you’re dining out, choose one item to indulge in, whether it’s a margarita or freshly baked bread. Finally, pack healthy snacks such as a Kind Nuts & Spices bars (each has less than 5 g of sugar along with 5 to 7 g of protein and fiber) in your bag so you don’t go overboard when you need a little nosh.

Winter

Why you might pack on pounds When you’re chilled to the bone, eating can be one of the fastest ways to warm up. Digesting food increases your metabolic rate and generates heat, McAllister says.

Stay thin Just because you’re hungry or cold doesn’t mean you need a 450-calorie latte. Warm up with a bowl of chicken or vegetable broth-based soup or a cup of tea.

Raising a Child

Why you might pack on pounds “I get so much sleep,” said no mom ever. Being tired is a way of life for many new mothers, but it can do serious damage to your waistline. Research has linked a lack of sleep to weight gain, as sleep deprivation drives down levels of the appetite-suppressing hormone leptin while increasing levels of ghrelin, a hormone that stimulates hunger, McAllister says.

Stay thin If eight hours a night isn’t going to happen, make sure you get the best quality of sleep possible. Use darkening shades, buy a white noise fan, and keep the temperature in your bedroom at 66 degrees, which has been shown to optimize sleep

Summer

Why you might pack on pounds It doesn’t get dark as early, so you’re probably eating dinner later or snacking into the wee hours of the night. You could also be throwing back beers at a baseball game or sipping sangria on a deck, and those calories add up quickly, Zied says.

Stay thin You don’t need to give up ice cream or barbecues, just don’t indulge of in all of summer’s tempting treats in one day. But it’s all about calories in and out, so don’t do both on one day. And we hate to be a buzz-kill, but if you find that you’re always gaining weight during the summer, you may want to do a calorie count to figure out when you have room in your diet to splurge on a hot dog – and when you need to stick with a salad.

Menopause

Why you might pack on pounds The hormonal changes that happen during menopause make women more likely to gain weight in their abdominal areas, Keri Glassman says. In fact, women burn about 200 fewer calories per day when they’re post-menopausal, according to a study published in the International Journal of Obesity.

Stay thin While the average person may burn 200 fewer calories daily, your experience may be different, notes Keri Glassman. Slowly reduce your calorie intake or increase your exercise frequency until you stop gaining.

Ways To Stay Slim For Life - Part Two

Now that I have been on my journey to a new me for over 20 months I have begun to wonder what happens when I get to my goal weight. Not that I am anywhere near my goal, but I still have given much thought to what my life will be like when I am living in a healthier body. There was a recent article on msn.com in the healthy living section that got my attention and I want to share some of it with my readers.

I will post it over the next three days because it was a little too lengthy to post as one post.  This is the second of the three post.  If you did not read yesterday's post, please stop and do so now.

15 Ways to Stay Slim for Life

Make it through life’s big obstacles and events without gaining a pound

The Holidays

Why you might pack on pounds Eggnog, mashed potatoes, stuffing, Christmas cookies, and potato latkes are just a few of the high-calorie foods that are probably on your “to eat” list every November and December, says Rania Batayneh, MPH, owner of Essential Nutrition For You, a nutrition consulting firm. The average person gains a pound during the holidays and never loses it, according to a study published in the New England Journal of Medicine. (Search: Healthy holiday recipes)

Stay thin Sip sugar-free hot cocoa spiked with Peppermint Schnapps over eggnog, and for dessert, pick pumpkin instead of pecan pie to cut calories in half. If mindless munching at holiday parties is your downfall, carry a drink in one hand and a clutch in the other so you won’t be able to pick at the spread.

Marriage

Why you might pack on pounds You did the wedding dress workout plan, your big day has come and gone, and now you can relax. “You’re comfortable, and you might think to yourself, ‘Well, I am married now. I don’t need to impress him anymore,’” says Nicole Glassman, holistic nutritionist and owner of Mindful Health in New York City. Also, if your schedules differ, you may eat a large snack before dinner—or eat dinner twice—in order to dine with your spouse. And who wants to get out of bed to hit the gym?

Stay thin Working out with your partner gives the two of you time to bond and keeps you both motivated, says Glassman. When you’re eating with your special someone, pay attention to your own body’s needs and recognize that your partner’s food requirements may be vastly different than yours.

Your Office Job

Why you might pack on pounds When you sit all day, your body tends to swell and become fatigued, says Glassman. And when you’re tired, you’re more likely to turn to the vending machine conveniently located a few feet from your desk. Your pick-me-up may provide a quick boost of energy, but you’ll crash shortly after and might become too tired to go to the gym after work, says Glassman.

Stay thin Take a 20-minute walk during lunch to boost circulation and ward offer afternoon junk food cravings. Staying hydrated will also combat fatigue and help your body move fluids out of your system. Aim to drink eight glasses of water daily. Finally, keep healthy snacks, like almonds and apples, in your desk drawer so you don’t turn to sugar.

Having a Baby

Why you might pack on pounds You need to shed the baby weight, but you’ve temporarily lost your workout mojo. Post-pregnancy hormonal changes can make you weepy and unmotivated, says Rallie McAllister, MD, co-author of The Mommy MD Guide to Pregnancy and Birth. Weight loss is put on the back burner—sometimes for years. In fact, moms gain an average of 20 pounds in just 10 years, according to a study in the American Journal of Preventive Medicine.

Stay thin Take a break from mom duties to enjoy your favorite form of exercise and you’ll remember that you had a life—and a body—before baby.

Turning 30

Why you might pack on pounds When your 20s are over, your muscle mass—and metabolic rate—begin to decrease. Muscle tissue torches calories even when you’re sitting, but the less of it you have, the fewer calories you’ll burn, explains Keri Glassman, RD, owner of Nutritious Life, a nutrition practice in New York City.

Stay thin Compensate for muscle loss by understanding that you’re not going to be able to eat like you did in your 20s, Glassman suggests. Also try adding an extra workout each week or cutting out a dessert to make up for the extra calories your body won’t be burning.

15 Ways to Stay Slim for Life - Part One

Now that I have been on my journey to a new me for over 20 months I have begun to wonder what happens when I get to my goal weight.  Not that I am anywhere near my goal, but I still have given much thought to what my life will be like when I am living in a healthier body.  There was a recent article on msn.com in the healthy living section that got my attention and I want to share some of it with my readers.

I will post it over the next three days because it was a little too lengthy to post as one post.

 

15 Ways to Stay Slim for Life

Make it through life’s big obstacles and events without gaining a pound

 

College

Why you might pack on pounds If college is your first time away from home, it’s probably your first shot at choosing your own meals. And while mom may have said no to pizza for breakfast, lunch, and dinner, she’s not there to stop you from overeating at the all-you-can-eat cafeteria. Combine that with late night food deliveries and snacking during study sessions, and it’s hard to believe that the freshman 15 isn’t more like a freshman 50.

Stay thin “Keep a daily food diary so you become accountable for what you’re eating,” says Elisa Zied, RD, author of Nutrition at Your Fingertips. “You’re probably logging many hours at a desk, so stash nuts and fruit nearby so you’re reaching for healthy snacks rather than junk.”

Getting Sick

Why you might pack on pounds The common cold has been linked to Ad36, a virus that could make you gain weight, according to a 2011 study from the Pennington Biomedical Research Center in Louisiana.

Stay thin Since researchers aren’t exactly sure why the Ad36 virus is out to get your waistline, and a vaccine is still in the works, all that scientists suggest right now is to wash your hands frequently or eat healthy foods that fight sickness.

 

Stress

Why you might pack on pounds Stress raises levels of cortisol, a hormone that can make you feel hungry, according to a recent study published in the American Journal of Epidemiology. Plus, if you make a habit of eating when you feel frazzled, your body may begin to link stress with needing food.

Stay thin Choose an activity to replace stress eating, says Jason Block, MD, lead study author and assistant professor at Harvard Medical School. It should be something that can relax you at least momentarily. For ideas, check out the best workouts to banish stress.

A New Relationship

Why you might pack on pounds You’re going out to dinner with your new boyfriend or girlfriend instead of whipping up meals at home. You’re also not as concerned about the way your body looks because you’ve already found love.

Stay thin If you’re a woman and want to eat the same foods as your metabolism-busting man, aim to eat about a third less of your meal than he does, says Lisa Young, PhD, RD, author of The Portion Teller Plan.

A Bad Breakup

Why you might pack on pounds When you’re depressed, it’s easy to turn to Drs. Ben and Jerry to make yourself feel better, says Young.

Stay thin For the first few days, it’s okay to spend time on the sofa, but curl up with a bowl of low-calorie frozen yogurt instead of ice cream. And then get out of the house so you’re not home alone with the fridge. Bonus: If you venture out, you may meet someone new. (Or you could try to meet a healthy match online.)

Should You Eat Before Or After You Exercise?

Ever since I started on my journey to a new me I have been trying to figure out just when a person should eat, before or after you exercise?  I began a search on the internet to get a few answers and here is what I discovered.   The best answer that I found and agree with is included in this blog post.  Check it out and see if you agree.

Eating Before or After Exercise:

• Eat afterwards, after the cool down period. Eating puts stress on the cardiovascular system, and throwing exercise in with the deal could be dangerous.
• You should eat both before and after exercise! When you eat before exercise, you're giving your body immediate energy to use. This isn't to say that you should have a six course meal. Something light light a flax seed whole wheat bagel with a chicken breast (white meat, no skin, no bone, no cold-cuts) If you don't eat properly before hand, your body will start to take the fat from your internal organs (instead of that midsection). After you've finish your exercise (especially if you've been doing weight lifting), it's important to eat something rich in protein and light in carbs. If you don't, your body will go into a state of hunger, and you'll be even more tempted to binge eat at the next meal.
• You are basically tightening your muscles and burning the fat stored in your body. Everyone has a certain amount of fat stored in your body and as you exercise the fat decreases but remember there is 3,500 calories in a pound.
• If you exercise in the morning you should have your breakfast, wait 1/2 hour to an hour and do your exercising. Just like when you want to go swimming ... eat, wait an hour, then go swimming. Otherwise, your muscles will cramp! As you know protein is the best for the muscles. I eat before exercising, wait an hour (or if I'm in a hurry I will "fast walk" to help digest my food faster) and then work-out. Eating after exercising is advisable, but I enjoy taking some protein drinks or a drink that raises my electrolyte levels. Also energy bars are fine to munch on after exercising. Just stick to 3 good meals a day. Lots of protein, green veggies, etc. Salads are wonderful to eat after exercising and not heavy on the stomach.
• You are actually supposed to eat AFTER exercising, as your metabolic rate has increased and will use all the energy and fats from your food immediately.
• Of course you are going to have to eat at least something (light snack) before you exercise (wait an hour before you workout after you eat to give your body time to properly digest it into your system) because where else are you going to get the energy from to fully exercise. You need something to fuel your body. It's all about training your body so it will get use to what you are feeding it so make it a routine. Eat before and after you exercise and drink plenty of water.
• It's best not to eat within 2 hours before exercising. This is because when you eat, your glycemic index rises, your pancreas immediately releases insulin, which brings your blood sugar lower than its resting state. It's best to eat carbs within 5 minutes of exercise (snack) because carbohydrates are the fastest source of energy. Do not eat anything acidic because your body already has a hard enough time regulating pH during exercise. If you're running a marathon, it's recommended that you intake 40 - 60 grams of carbs per hour. After exercise, it's best to eat a good portion of carbs within 2 hours. This replenishes all of the glycogen that you lost during exercise. If you wait longer than 2 hours, the glycogen replenishing won't be as effective.
• You need to eat carbs before your workout, usually about 50 grams for a 155-170 lb male. It's equally important to get 50-75 grams of carbs after your workout for the same weight (male). If you don't have enough carbs in your body during your workout you'll be fatigued and unable to perform as well. Not to mention that your body could start pulling energy from your muscles and any protein you've consumed through the day - leaving no protein for your tired muscles to be supported with afterwards. This is especially important for anyone trying to body build.