Investigative Eating

My husband and I enjoy going out for breakfast on the weekends. We rarely go out for lunch or dinner, but always for breakfast on the weekend. To be more frugal with money and calories, we have gotten into the habit of ordering a Turkey and Spinach Omelet plate at Bob Evans and splitting it. This works out well. We each get half of the omelet and a biscuit, and he gets the home fries. Since The Biggest Winner began, I've opted out of the biscuit and just have the 1/2 omelet. 

Since I didn't have school today, we decided to go for a late morning Turkey and Spinach Omelet. Since I've been keeping a food log of everything I eat (and yes, I'm keeping up with it every day), I decided to look at the Bob Evans website when I got home for the nutritional information. I thought we were making a fairly healthy choice. Hoo boy -- are we ever going to talk when he gets home tonight. We need a new game plan. 

The omelet alone is 733 calories. True, we split that -- but that's not all. It has 53 grams of fat, 861 grams of cholesterol, and -- get ready -- 2184 grams of sodium. And that's not even counting the biscuits and home fries my husband is eating. I started scanning through the other breakfast items, and there are a few choices we can work with. But not many. 

My husband has come to depend on me to tell him what the "smart" choices are on the menu when we go out to eat. I have a feeling I'm going to be cooking more weekend breakfasts at home -- which is fine. I like cooking, and he likes what I make. We will still go out to eat, but maybe not as often. And definitely with our eyes (but not necessarily our mouths) wide open. 

This is my challenge to you -- take a look at the nutritional information for the places you tend to eat when you go out. I'm not telling you what to eat -- just to be aware of exactly what you are eating. 

Supersize Me... NOT!

Have you heard of a movie called Supersize Me? We rented the DVD, and I was just watching it. I think I'm going to buy it, as a matter of fact. If you haven't seen this movie, I highly recommend that you rent it. I would say the whole family should watch it, but there is some language and at least one adult reference that, in my opinion, makes it inappropriate for children. The information will prove invaluable to you, as a parent -- as one of the people who provides food for your children now and, directly or indirectly, teaches them eating habits that they will likely carry with them throughout their lives. 

Let me say that I recommend the portion of the movie that I've seen. I'm going to have to wait to see the end, because the DVD we rented seems to be defective. The information that I did see, however, is definitely eye-opening. Not a whole lot of new info for me, but presented in a way that makes it hard to ignore the consequences of what we put in our bodies. 

The Herron Chronicles

When we held our first CHCS Biggest Winner program last year, I asked Dave Herron if he would write an article for the BW newsletter. Not only did he write that article, he wrote a series of articles, each dealing with fitness or nutrition. I've decided to post those articles on the blog so you may benefit from his wisdom and experience. 

You see, Mr. Herron lost a substantial amount of weight since the time my daughters went to CHCS -- an inspiring amount of weight, as a matter of fact. After much consideration, he has agreed to let me post some "before" and "after" pictures, which I will do somewhere in the midst of his articles. You will be amazed. And now, I give you (drumroll, please)... the Herron Chronicles, part one:

You know there's a problem when you get out of breath going up a short flight of stairs... when you have difficulty finding clothing that fits... when you look in the mirror and can't understand who the person is looking back at you... when you get angry because you have allowed this situation to develop due to a lack of self-discipline... when you get frightened and realize that if some drastic actions aren't taken immediately, your life may be much shorter than you expect. I decided to do whatever it took to completely change my circumstances. I realized that I was the owner of this health-threatening and perhaps life-threatening problem. There was no one else to blame but myself.

Thus was the beginning of my commitment ten years ago to remake and overhaul my physical condition. I use the word "commitment," because without a deep and intense commitment, nothing is going to happen. Substantial weight loss and getting into good physical condition is a perfect example of the adage; "the future is created by actions... not intentions." The motivation behind the action was the two powerful emotions of fear and anger. You have to create new and different eating behaviors. You have to decide to "eat to live rather than live to eat." The key to successful weight loss, keeping the weight off, and getting into good physical condition is based on lifestyle change. There are no shortcuts. It is simply desire, determination, priorities, and hard work.

In the beginning, I began by reducing my total consumption of fat in the food I ate. I examined everything in terms of its fat content. Since there are more than twice as many calories in every gram of fat as there are in any other kind of nutrient, I was immediately able to reduce my caloric intake with fat control. The bottom line for anyone who wants to lose weight is the same... you must expend more calories than you consume. Period. You must learn to live by eating fewer calories. It isn't about the latest fad diet. You don't spend the rest of your life on a diet. It is about basic changes in your eating habits. It's about what you eat and how much you eat. 

And, you must increase your activity level so that your metabolism will increase and you will expend some of those calories. In the beginning, I started simply walking up and down the side streets in my neighborhood. I was soon briskly walking three miles a day -- every day. You have to increase your heart rate -- I can tell you more about that later. 

That was the strategy -- in the beginning. Later, adjustments would be forthcoming in nutrition and exercise since the initial plan needed revised as I made progress. My nutrition and exercise routines today are quite a bit different than those I followed in the beginning. 

This isn't really about pounds. It's about body composition. Muscle weighs more than fat. You want to be muscular because lean muscle burns more calories than fat -- even when you are asleep. The way I could tell I was making progress toward my goals was in the changes in my clothing sizes. Just to show what can be done, today I wear the same waist size I wore when I graduated from high school in 1969 -- size 34. 

Later, I'll tell you how I keep my weight under control and how I maintain a very high level of physical fitness... regardless of age. 

Pictures Worth a Thousand Words

I've never liked having my picture taken -- I just don't. Never have. Usually it's not a problem, since I'm normally the one taking the pictures. But every so often a camera falls into the wrong hands and there it is -- photographic proof of my lack of self control down through the years. You can avoid getting on a scale (yes, even at the doctor's office), or even looking at the full length view in a mirror. But when someone hands you a stack of photos to look at you may be taken by surprise. You're face to face with... you. 

I have a bit of weight to lose this time around, but not like the sixty I dropped before. I wanted you to see that it can be done. Believe me, if I can do it so can you. So, in the spirit of transparency and in the hope that this may serve to be even a small encouragement to someone, I give you -- me. 

I was about 19 or 20 here. According to something I read in one of the "You" books by Drs. Roizen and Oz, this is the time we are at our optimal weight. No kidding. 

I would be 29 here. No explanation needed. :-)

Let's see, I'd say around 34 here. Ah, cake -- a creative outlet and a sugar fix!

Don't even think about touching my cake, kid. 

Please tell me that horse isn't grimacing. 

Big mama is getting bigger.

One of my highest weights. 

At my daughter's wedding last August. 

And me, at the beginning of the 08-09 school year.

There you have it. I know I've put on weight since that last picture was taken. I don't know for sure what I weighed then, but I know what I weigh now. So do you, come to think of it! I know that my clothes are tighter than they were a few months ago, and that I had slipped back into some careless eating habits. The ones that put on those extra pounds in the past. I don't want to go there again, and so I set my eyes to the future. It's fifteen to twenty pounds lighter there. And by the way, I'm on day #2 of keeping a log of what I eat. One day at a time!

Too Cool

I had to say a bit more about that website I told you about -- FitDay.com. This is something I will definitely be using. I was just playing around with it a little bit yesterday, kind of getting an idea of what it had to offer. Today I entered my information, and will be using this tool each day. And remember, it's free.

I entered my current weight (158.5 -- there, I said it) and my goal weight (I'll let you know that one later, when I get there), and it calculated what my daily caloric intake needs to be. It takes into consideration your height, age, and current activity level. It estimated how many calories I am consuming in order to be the weight I am, and told me how many calories, per day, that I would need to decrease that by. It's do-able. And being aware of what I'm eating will help tremendously. 

To that end, I have begun keeping a log of what I eat each day. It will take a few days to remember to enter everything -- and I mean everything -- that I eat, but I will do it. I'm going to carry a small notebook and, if I'm not at home, write down what I eat and enter it into the program later. I want to be aware of what I'm putting into my mouth, because mindless eating will get you in the end (pun intended). Trust me, I know. 

There are more features I haven't explored yet, but I will. It even provides an area for journaling, if you are so inclined. There is a section where you can record your daily workouts, but I'm not sure if I'll use that. I've gotten used to using a workout log that I created, recording which exercises I do, and how many sets and reps. But if I decide I like the FitDay method better, well, I have no problem using something that works better for me. 

It took me a few days to get in "the zone," but I think I'm there. I'm ready to do this and do it right. I'm tired of making excuses and, little by little, seeing the pounds creep back on. How about you?

It's a Brand New Day

Accountability. We don't always like it, but it serves to keep us on track. The Biggest Winner is a way to keep us accountable by means of the weekly weigh-ins. It helps us to know that we will be weighed each week -- a short-term goal to shoot for. One step at a time. 

Then there's awareness. In the area of weight loss, and in the process of revising the way we look at food, we need to be aware of what we have been putting into our bodies. What and how much. We are often totally unaware of the amount of food we eat over the course of a day. Mindless eating adds unwanted pounds to millions of Americans. Just look around.

I now know of a wonderful online tool, and I want to thank my friend Melanie for taking the time to introduce me to it!  It's called FitDay, and I'm putting a link to the FitDay website on the blog (look in the column to the right of the posts -- that's where all links will be when I find new ones to share). It will help you keep track of what you're eating, track your weight loss, tell you what your optimal weight is for your height and age, and so much more. I won't waste space telling you about all the features -- I urge you to go and check it out for yourself. And, believe it or not, it's FREE! 

Soup du Jour

I love soup. Good, homemade soup. And hey, there's good news! Soup can be a great, healthy meal. I will pass recipes along, but I like to be creative with soup. Oh, I just thought of something. I have a wonderful recipe that Marcie Vargo shared with some of us a couple years ago, and I'll give you that one today. 

What I started to say was that you don't have to have a recipe to make soup. Many times it's a great way to use up that almost-questionable produce that's in your fridge. Why, last night I threw together a tasty soup (my husband said so) that included lowfat turkey sausage, ground turkey, a chicken breast, turnips, corn, carrots, celery, garbanzo beans, a can of diced tomatoes, water, seasonings, and a little chicken stock base to boost the flavor. I always make a big potful, and then have enough for another meal, as well as enough to put into smaller containers to freeze for future lunches. 

To make soups that will promote, not hinder, your commitment to eating healthier, stick to ones with clear broth. Steer clear of the calorie and fat-laden cream soups. 

And now, here's Marcie's delicious Chicken Kale Soup:

(amounts not specified -- use your own judgement)

chicken breasts, without skin (the original recipe calls for with skin, just so you know)

carrots, coarsely cut               kale, chopped           onion, whole

celery, chopped (including leaves)       diced tomato, canned

tortellini noodles         whole cloves          chicken bouillon (optional)

garlic powder          salt & pepper to taste

Cut off ends of onion and remove peel. Stick whole cloves into the onion. Place the chicken, celery, carrots and onion in soup pot and cover with water. Bring to boil and simmer for 1 to 1-1/2 hours. 

Remove chicken and onion from pot and set aside. Discard skin, then de-bone and shred chicken. Return chicken to pot. 

Add seasonings, kale and noodles. Boil 10 to 15 minutes more. Take cloves out of onion (which should be cooled by now), then chop onion and add to soup. 

Enjoy!

Know Yourself

When you're going to work out, it's important to know yourself or, more precisely, to know your body. Know your strengths and your weaknesses. Don't let the problems stop you, but learn to work with or around them. 

I've mentioned that I have arthritis. There are things I could do -- ways I could move -- twenty years ago that I doubt I will ever be able to do again. Not without surgery, drugs or divine intervention. But when it comes to working out, I have learned to listen to my body. If I can't do a particular exercise, I either alter it in some way to accommodate my existing capabilities or move on to a different exercise that will accomplish the same thing. Trial and error. 

Working out can involve discomfort, especially when you haven't been physically active in awhile. You need to ease into it. Start slowly and build. You may surprise yourself once you've been at it for a week or two -- your endurance will improve. But don't hurt yourself by being overly zealous in your fitness quest. Work out smart. It's ok, even necessary, to push yourself. But do it little by little, allowing your body to gain strength as you gain confidence and determination. 

For women, I highly recommend the book Do It Right (The 75 Best Body-Sculpting Exercises for Women) by the publishers of Shape Magazine. You can find it on Amazon.com or on the website for Shape Magazine. This book offers 75 exercises -- some you can do at the gym and some you can do at home. I work out at home, using a stability ball, free weights, a resistance band with handles, and a Pilates resistance ring. Most of the exercises I do come from this book. I like it because there are descriptions and illustrations of the right way AND the wrong way to do each one. This will help you avoid accidentally hurting yourself by doing moves incorrectly. 

So start gradually -- but start!

Biggest Winner Bloggers Unite!

Today I made the decision to use the blog instead of the weekly e-newsletter for our Biggest Winner participants. I am excited about the possibilities! This will afford us so many more options than the newsletter format. I will be posting health and fitness tips... delicious, healthy recipes... encouragement... and who knows what else. We may even have a few good laughs along the way!

What I'm really excited about is the fact that this can be a more interactive way to communicate. You are welcome to just come to the blog to read, and put to use the new information you will find there each week. Actually, quite often things will be posted more often than weekly -- you might want to check every few days. 

But you don't have to just read.  You are invited to ask questions, offer encouragement of your own, share your struggles and successes, even your own healthy recipes. I think we're going to have fun with this, and it may serve to help keep us on track more effectively. I don't know about you, but I need all the help I can get. We can do this!

Me? Blogging?

A week ago I didn't even know what a blog was. No, I'm not kidding. I had heard the term, and knew it had something to do with communicating online. Then a friend's daughter sent me a message on Facebook (!) and invited me to visit her blog, thinking that I might enjoy it. And thank you, Tricia -- I do. Very much. You are a gifted writer, and your blog reveals your talent, as well as your sweet spirit.

This week we are starting the second annual "Biggest Winner" program at the Christian elementary school where I'm the Communications/Outreach Coordinator. It seems I am the Biggest Winner Coordinator as well. Having lost sixty pounds several years ago, friends and acquaintances tend to look to me for reinforcement and encouragement in their quest towards better health and fitness. Maybe it's because they know I struggle, just like they do. At least ten of those pounds I lost have found me again. Hence, I will be participating in the Biggest Winner. And I WILL lose that weight. The survival of my waistbands, buttons and zippers depend on it. 

I have fallen back into some bad habits and need to get back on track. I know my problem areas, and have chosen to ignore them. Especially over the holidays. I never met a carb I didn't like -- and they LOVE me. Especially the ones shaped like stars and bells with glittery sugar sprinkled on top. I honestly believe it is a kind of addiction with me. It's like I don't have an "off" switch once I get started. 

I know, I know. Don't deprive yourself -- just have a little bit. Well, it doesn't work that way for me. I know this. It's better -- for me, at least -- to just stay away from certain foods. Once they're out of my system I don't miss them. I actually prefer to eat good, whole foods. Unprocessed, for the most part. When I eat the "wrong" things for me, I feel sluggish. My stomach hurts. My joints aren't too thrilled about the whole thing, either. Arthritis, you know. I would never say I'm thankful for arthritis, but it does motivate me to keep the weight off. And yet, until they're out of my system, I crave those sugary, starchy, empty carbs. 

And so, I am starting this blog as a means of encouraging others. I would like it to be a place where I can pass information along about fitness and healthy eating. I will share recipes and tips to help you, if you're trying to turn over a healthier leaf. And I want you to feel free to ask questions -- vent, even. This blog may evolve into something more but, for now, the focus will be living a healthier life. Living life aware. Aware that there are consequences to the choices we make. For now, let's apply that to our physical selves. It will naturally extend into other areas, don't you think?