Posts Tagged ‘Weight Loss’

Dr. Oz 10 Weight Loss Commandments

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I have errands to run and since the weather is sooooo nice, I want to walk today.  That pilates circle is staring at me, too, so I guess I’ll do that routine after my walk.   And I am, once again, out of food.  Back to the grocery store I go.

This time I will be sure to get all the pricing for all those things organic.  Then I can really track my food spending for you.   OK, off to watch Dr. Oz – he has the most informative show!

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Yay!  One month down!   I am very satisfied with my progress so far:  I’ve lost 6 pounds and one inch off my waist.  Hurray!    I can see a slight change in the mirror, but of course I’m still waiting for that skinny girl to appear in front of me.  It will happen eventually, I’m sure of it.   I like the rate that I’m losing weight, too.  A good healthy loss of one or two pounds per week is more likely to stay off than a sudden weight loss.  I feel good about that.  And five pounds per month will add up quickly, and should only take me a few months to reach my goal.  

I still need to build more muscles and use those to help me burn calories.  I’m getting there, slowly.  I am inspired by the weight loss to increase the physical activity.  The good health is its own reward, and just makes me want to do more and become even stronger.

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As tedious as it may be, I’m going to record my eating plan for this week.   I was on this plan for three weeks, then the last few days have been a bit chaotic in the kitchen.  Time to get back to the original plan:

Breakfast –  Omelet with veggies, coffee with a tiny bit of sugar

Morning Snack – Apple or pear with cinnamon and nuts

Lunch – Soup and salad

Afternoon Snack – Same as morning snack

Dinner – Chicken or soup and cooked veggies

There!  Now that’s simple enough – who couldn’t follow that?   And tonight I will report to you about my exercise. 

Now if you’ll excuse me, a delicious cup of coffee is calling my name.

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Here I am making my plans for Super Bowl Sunday and a football game that I really don’t care about.   Of course, the tv will be on and, yes, I’ll be tuned to the Big Game — otherwise I’m sure I would be escorted right out of North America under some sort of non-participation law.   In the meantime, however, I have errands to run:  I need some blueberries and nuts, a battery for my scale (even though I’m following this new trend of only measuring one’s waistline), and ingredients for a healthy sandwich and chili from my February 5 post. 

It’s funny how running out of walnuts and almonds has thrown my eating routines almost into chaos.  My normal mid-morning and mid-afternoon snacks of the last few days have been either more fruit or more protein, or something that didn’t feel right for the moment.  I know it disrupted that great balance I had managed to maintain and the last two days my eating has been sporadic and not very well-planned. 

Yesterday I had a very late breakfast and then several hours later snacked on an apple and banana, then had some roast, carrots and a potato slice at my dad’s farm.   Result:  two oatmeal cookies after dinner.  They were so good, but just craving them (after all these weeks of not wanting sugar at all) told me that I better get it together.  Best to get a handle on it before I start eyeballing the Ben and Jerry’s at the grocery store. 

Oh, did I mention exercise?   I need an hour of exercise today.   With our impending rain/snow, I’m looking at my pilates dvds that I’m not sure I’ve ever actually watched.   So a pilates/stretching/dumbbells hour should cover it.   What exercises do you do when the weather is bad?

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I had a closer look at the Southwestern Chicken and White Bean Soup recipe from Cooking Light and changed several things about the recipe.   I cooked my version of it tonight and it was great!   The aromas were magnificent while it simmered and I couldn’t have asked for a better tasting soup.   Try it yourself!  Here’s my revised recipe:

3 medium chicken breasts, bakedWhite Beans, Green Chiles, Cilantro

48 oz. chicken broth

2 (16 oz.) cans white beans

1 (4 oz.) can green chiles

2 cloves of garlic, minced

2 T. white onion, chopped

2 T. dried oregano, crushed

2 t. cumin seed

Salt & pepper to taste and fresh cilantro for topping

Pour the chicken broth into a dutch oven.  Shred the chicken breasts and add to the broth.  Add the rest of the ingredients except for the salt, pepper, and cilantro.  Bring to a boil, then cover and simmer for 30 minutes or until the onions are clear.  Then salt and pepper to taste.  Serve hot with pieces of cilantro on top.

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Here we are in the middle of Week Three of my nutritional revamping, and I’m heading out to buy groceries and to visit a couple of local healthfood stores, time allowing.   This week I will be making my own soups and I am shying away from any precut, bagged vegetables.   I’ve found a few recipes I’ll be making this week:      

Cincinnati Turkey Chili from Cooking Light

Southwestern Chicken & White Bean Soup from Cooking Light

Artichoke & Ripe Olive Tuna Salad from Eating Well

I’ll still be having omelets for breakfast daily, nuts and fruits for snacks, soups and salads for all lunches, and meat with veggies for dinner.   I really do like the ease of having similar meals repeated, when all I have to consider is which vegetable I will throw into the omelet, soup, salad, or steamer.     Keeping a few different fruits on hand, and both almonds and walnuts handy, makes grabbing a snack totally harmless.   And when I have a really huge sugar craving, a big glass of blended juices satisfies me completely.   (Last week, I dipped into the 70% and 85% chocolate bars, but I never had more than 1 ounce of chocolate in a day — and not daily.)

So I’m off!  I’ll be back tonight to make one of the soups and let you know how delicious it is.

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No, not the fun kind of kitchen makeover — no granite was purchased or installed.  This is a food makeover:  remove all unwanted food from the kitchen (or anywhere else in the house for those of you who might hide things or keep them in your desk at work).

Rid your home and office of all foods you do not want to eat.  The good doctors (Roizen, Oz, and others) say that five ingredients “should be banned from your diet forever.”   They are hydrogenated oil, sugar, high fructose corn syrup, enriched flour and bleached flour.    Eliminate those and you will remove your need to revisit most of the sections in your grocery store, I don’t care where you shop.    As you may have read elsewhere by now, the perimeter of the grocery story is where the good stuff is:   fruits, veggies, meat, good whole grains, and dairy.   A few good things are still in the middle of the store, depending on where you shop of course, but most of it is around the edges.  Live life on the edge! 

So,  I went to work cleaning out my kitchen.   I waited until I was almost out of food anyway (God forbid an American waste food, right?).   I had barely anything in the kitchen on January 17th, the day I went grocery shopping.    When I was done rearranging things in the cabinets and fridge, I ended up with the following bad foods to get rid of:

                      Mozzarella cheese

                      4 sticks of butter

                      1 bagel

                      A bottle of light salad dressing

                      Grape jelly

                      1 box of raisin bran

                      1 box of macaroni and cheese

I have given those foods to a friend who isn’t currently concerned about their own diet.

The unusual mix of odd things I then had on hand that were good foods to keep were:

                      2 cans of salmon

                      1 can of artichoke hearts

                      1 can of green chiles

                      2 cans of ranch beans

                      2 small and 1 large can of tomato paste

                      1 can sardines (I’ve never tasted a sardine, but I think I was

                      planning to)

                      3 cans diced tomatoes

                      1 cup of honey

                      1 cup of blueberries

                      1 tablespoon of peanut butter

                      19 eggs 

                      6 slices of whole grain bread

And I went to the grocery store and came home with the following:

                      8 organic apples

                      9 organic lemons

                      3.5 c. raw unsalted almonds

                      3 c. raw unsalted walnuts

                      3 c. red grapes

                      1 lb carrots

                      1 onion

                      2 lbs mushrooms

                      One bottle of akai cranberry concentrate

                      One large bottle of cranberry juice

                      One carton of orange juice

                      1 bag of precut salad

                      1 bag of cauliflower and broccoli

                      1 bag of broccoli

                      1 bag of shredded zucchini and cabbage

                      3 organic zucchinis

                      6 boneless chicken breasts

                      ½ gallon of 1% milk

                      12 cans of organic soups, all broth based  (for easy lunches with


 I returned a couple of days later and bought:

                      1 bottle of canola oil (mine was really old)

                      1 bottle of olive oil (I guess I was out – still haven’t found it if I

                      had any left)

                      1 bottle of balsamic vinegar 

                      Jar of local honey

                      Box of raw sugar

                      3.5 oz. bar 85% chocolate

                      3.5 oz. bar 70% chocolate 

The plan was this: 

                      Breakfast:  Omelet with vegetables,  coffee, water, or juice

                      Snack:  Fruit with nuts

                      Lunch:  Soup with a salad

                      Snack:  Fruit or veggie or nuts

                      Dinner:  Meat with veggies

That’s really my whole meal plan.  The foods will be prepared as simply as I can do it, and they are in as pure a state as I can handle at this time.   My meat the first two weeks was only chicken.  The only starches I had rice or potatoes in the canned soups.  All my carbs were in the form of fruits, vegetables and said noodles or rice.  I had four slices of bread, whole grain.  The canned soups were bought knowing that later I would make my own, but for now this was for convenience and ease so I wouldn’t get discouraged.

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Last year I bought a copy of “You on a Diet:  The Owner’s Manual for Waist Management” by Micheal F. Roizen, M.D. and Mehmet C. Oz, M.D.   Wow, what a great book!   This book, to me, is the most thorough explanation, in layman’s terms, of how the body functions.    Drs. Roizen and Oz remove the mystery from the whys and hows of weight gain and weight loss, and many other topics like diabetes or cholesterol levels.   I find  their approach to food is a fit with the way I eat.   And I like the “no nonsense” directness of the entire book.  

So I am using “You on a Diet”  as a guide to my health project, following the advice on what foods to eliminate and which to keep.   Throughout the next fourteen months I will be pulling in information from many sources, including other books, websites, magazines, and television.   But this book provides much needed nutritional guidelines and, with the removal of processed foods, a simple way to know exactly what I should and should not eat.   If I don’t keep this simple, I won’t accomplish a thing.  

I’m also easily bored, so you can expect a lot of VARIETY (yes, those are caps), a lot of information and lots of FUN and interesting resources as I go along.    Yay!

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January is here and all across America people are starting new diets and health plans. How is mine different? Maybe it’s not, but I believe my success will be greater if I have a nice place to store information and if I have someone watching what I do, holding me somewhat accountable. I’ve found that there is so much to remember about health, diet, exercise, food — it’s a lot to learn and a lot to share. So maybe now when someone asks “Why do you eat so much broccoli?” or “What does that exercise do for you?” I can come back here and find the answer for them or refer them to this blog.

Besides the new year beginning, why am I starting this now? In 14 months I will be turning 50. In the last few years I have gained a few unwanted pounds and lost a lot of good strong muscle. My goal is to be in top shape when I turn 50. We all know that lifestyle changing takes time. Fourteen months starts to seem like a short time for this endeavor and now that the first two weeks have flown by, I can see the months will tick off very quickly.

What are my goals? I want to lose x amount of weight (to be disclosed after I accomplish) and I want to be fit. By fit I mean I want to ride my bicycle 18 miles and it seem like nothing the way it used to. I want good muscle structure again. I want my cholesterol levels to be good. I want great overall health. And I want to look good — I want to like what I see in the mirror — who doesn’t want that?

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