Its been a rough road lately!

I haven't posted in a while (since March) because I've been struggling and being honest with you all is even harder than being honest with myself.  I've let myself lose focus...and forget why I am doing this.  I need to get and stay healthy...for my kids, grandbaby and most importantly MYSELF! 

I've got the working out part down....every other day, sometimes two days in a row with a day of rest.  Eating is a whole other story.  I've not started eating the "white" foods again....just eating to much of the good stuff.  YES, there is such thing as to much of a good thing!!! :(

I promise I will be back....every day!!!  I need this as much as some of you do!!  I promised I would be here for you, and I've been slacking!!! 

I saw a blog post yesterday from one of the contestants from The Biggest Loser and it really hit home.  What are my triggers???? BOREDOM!!! EMOTIONS!! LOSS OF CONTROL!! What are your triggers???

Recognizing Your “Triggers”…

By jessicadelfs

Addiction is a nasty thing…whether it’s food, alcohol, drugs, whatever you have trouble moderating, it is a serious thing. I’ve heard people say that food addiction isn’t as serious as alcohol or drug addiction, but if you look at the obesity crisis in our country and how many people die from obesity related issues I’d have to respectfully say…yeah right! Even those people that overcome addictions will tell you it’s a life long battle, and that it’s not always a successful one at times, but that it’s something you will always have to be mindful of and work at. The minute you think you’re in the clear is when it will come to bite you in the butt.
In my opinion that’s why I think some past BL contestants have a struggle with keeping their weight off at times. We tend to think “We’ve beat this…” but it’s just not true. The minute you start to believe you’re past it is the minute you start to become more relaxed with your daily routines and ways to fight off that addiction and you start to see the scale slowly inching up. I’ll be honest…I’ve struggled since the finale and have battled with the same 10-15 lbs since December. I’ll lose it…get relaxed about hitting it so hard…then it creeps back on…then I hit it hard again to get it off…and it’s a vicious cycle. But I’ve found in this past month or so is it’s not about losing 5 lbs a week anymore, or never eating salt…it’s about understanding what works for you, what your body will tolerate, and how to live a healthy BALANCED life. I haven’t had balance for almost a year…it was either HARD CORE or ehhhh, and that’s not real life!

I started to see a problem when I would feel guilty for working out less than 2 hours a day…or if my calories exceeded 1000-1200 a day…GUILTY!!!! Seriously?!?!? It’s ridiculous…that’s not balance, that’s obsession. Now, I’m not going to knock that lifestyle while I was on a competition show. Desperate times, call for desperate measures, but now that I’m not in that arena anymore it’s about finding balance and to be totally honest I’m having to reteach myself was balance really is for my life.

I also had to realize that I have an eating disorder…maybe not clinical, or one that can be classified, but I don’t have a healthy balanced approach to food at times. It’s either super low cal, low sodium, no carb, NO FUN…or eating to satisfy some kind of void. Those of you that know me behind the scenes could probably attest to the fact that my life has been a stress case since my finale for BL10. I’ve been handed a tough set of cards these past 8 months and have lost almost everything at the cost of being on the show, and I’m slowly starting to redefine myself and what my future will look like as I rebuild, but during this time I was able to use the self examination tools I learned on the show to really examine why I was abusing food and not looking at in a balanced way. When I was sad, I wanted to eat. When I was bored, I wanted to eat. When I was stressed, I wanted to eat. When I felt lonely, I wanted to eat. And you know what I finally figured out was the common thread of all these situations??? I felt out of CONTROL…Something made me sad and I couldn’t change what had happened to make me that way. When I was bored and had already done my workouts for the day, cleaned the house, and did whatever I could do around the house, and still there were hours left in the day and no money to go entertain myself, I felt like I didn’t have control of the situation. When certain things like losing my home, owing people money, having to trade in my car and not finding one that I could afford…all these things I felt like I couldn’t snap my finger and change so I felt like my control of the situation was taken away, and finally when I was lonely and the man in my life wasn’t around or family and friends weren’t around I felt like I couldn’t control the situation in bringing them around…so what did I do in all these situations? I ATE..why?? Because I can control that…but the problem comes in what I eat. Sometimes it was just a lot of the good stuff, and sometimes it was a craving for the classic unhealthy comfort foods.
Feeling out of control is MY TRIGGER, what is yours? Seriously, take a second and think about it. Before BL, and even during the show, I would say “I’m just an emotional eater…I eat to fill a void”…that’s not specific enough. Now that I have identified the specific emotion I can now recognize it and realize than when I feel that way I DO have control. I have control to find something to do to take up my time, I have control to work more hours or take on other projects to make more money to pay back those loans I’ve felt stressed about paying back. When I’m alone I have control to call an old friend and reconnect or go to the gym and take a group class and make new friends, I DO have control. I also have control over the balance in my life. For the last 8 months or so it was only about fitness…seriously, nothing else mattered. That’s not real life peeps…there’s also work, family, romantic relationships, FUN…so many more things that need to be a part of your life and honestly those other things have been neglected. It’s time for me to find balance and make time for everything. A 1 or 2 hour workout is good…eating 1200-1500 calories a day is good…taking a day of rest each week is good…spending time with loved ones and friends at the end of my day is great!

So take a minute to identify what YOUR trigger is, and make a game plan for how you’re going to tackle it next time you feel that way. What will you do, specifically, when you feel that way. For example, will you call a friend when you feel lonely and TELL them you feel lonely? Will you go to the gym or try a new group class when you feel bored? Will you call a loved one and talk about your stress next time you feel overwhelmed? What will you do to FIGHT? What will you do to have BALANCE? What will you do to live a HAPPY & HEALTHY life? I have my game plan…what’s yours?

Diet & Exercise Info

Diet - I dont eat carbs...No bread, pasta, rice, potatoes or sugar!!!!

I eat veggies, oatmeal and light yogurt...as my only carbs.

I limit my fruits also. I only really eat apples...and then not very often.

You should stay away from bananas, melon, mango & pinepple.

The first 2 weeks I ate ONLY Protein!! lots of cheese, eggs, chicken, shrimp and steak. You can use spices, butter and sugar free condiments. I lost my first 20 in these 2 weeks!!!! 

I use Atkins bars & shakes as my "sugar" & "chocolate" fixes. Ive found Balance has a Carb Well bar and there is another one called Supreme Protein or something like that - WalMart has them.

Coffee - I am an all day drinker :(  I use Half & Half and Splenda - and brew flavored coffee!!!  I only drink caffeinated first thing in the morning - and switch to decaf in the afternoon.

Exercise - I started out WALKING!! It doesnt take high impact aerobics in the beginning....do what your body will allow you to do.  BUT, you have to move past the comfortable and get UNCOMFORTABLE in order to achieve results!!  I also rode the recumbent bike and used the machines at the gym.

NOW i Run...but not for distance.  I run sprints during my walks, this is where my uncomfortable comes in. Think Biggest Loser & Jillian screaming at the top of her lungs to KEEP GOING!! Those kinda sprints!

I recently switched gyms...and the new one has a 30 minute express workout.  Its got 10 machines and 10 steps.  You do each for 60 seconds....I forgot how hard step aerobics is!!! 

Gainesville Planet Fitness
Planet Fitness in Gainesville is reasonably priced - $20.00 a month with a 1 year commitment.  ANYONE can afford that!! Check out Planet Fitness in your area!!!

9 Appetite-Suppressing Foods

http://www.beachbody.com/product/p90x-online/newsletters/p90xnl_074.do?code=social_fbpn#fbpn

By Whitney Provost
If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may find yourself craving all the junk you know you're not supposed to eat. The secret is eating the right foods to help calm the cravings for the wrong ones. Adding these 9 easy-to-find, tasty foods to your meal plan can help you rein in your appetite before it gets out of control!

1. Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2. Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3. Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4. Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5. Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great unsaturated fat choices include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6. Flaxseeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7. Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8. Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9. Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry some Anaheim or Serrano peppers with other vegetables, or cook up some jalapeño or poblano peppers in your omelet. Other spicy ingredients may have similar effects, so try adding spices like hot mustard and curry to your salads and meats

-114 and a Renewed Commitment to ME!!!

So I've lost another 7lbs since my last post.  Its been a while...I wont lie!!!!  Today is a new day and a renewed commitment to myself.  I've been in a pretty stressful situation, living in the hotel but it hasn't beat me!!  I need to stop drinking so much coffee :( and put my butt back in the gym.  I need to MOVE everyday...even if its running the stairs at home.  


On February 4th we move into our new townhouse!!!  We cannot wait, and to be in a normal living situation is going to be great.  Not having a "real" kitchen has been a challenge, but I've made do with what I've had!!!  

My blog will probably turn into more of a journal, but I have learned so much from others journeys so I'm hoping I can be an inspiration also!!!   

Here I am today......feeling fabulous!!!!!  

-107 WOW! I lost over the Holiday!!!!

I'm having an emotional day today....for whatever reason!!  Today is a day to completely focus on what I am putting in my mouth.  Making sure I am NOT eating to mask my emotion!!  Eating to fuel my body only!

I found some great exercise videos.  This guy trains the Victoria Secret models.

Here is another great website...FREE Personal Training!!! What more could you ask for???

Live Fit Revolution

The trainers name is Alysia and here is her face book page

http://www.facebook.com/pages/LiveFit-Revolution/107278535971041#!/alysia.gadson

-104 When I say slow...I mean slow!!

But it continues to come off.  I'm not frustrated or deterred.  I WILL get to my goal weight.  I'm already at a size that I cannot ever remember being.  I do a double take in the mirror sometimes because I do not recognize myself.  I am the happiest I've been in a very long time!!! 

OK So no more sappy fluffy stuff!!!  The real reason you are here is for help!! Today is Tip-Filled Friday to get you through the weekend & upcoming Holidays!!  

Weekends are hard enough, but the Holidays seem impossible.  But with the right mindset you can be successful.  Accepting that you MIGHT gain a few pounds is just setting yourself up for failure.  You don't have to gain weight during the holidays!!!   You can eat properly, to feed your body NOT your brain and continue to lose weight.  I've done it...through birthdays, celebrations and every other type of "food intensive" situation you can imagine. 

Make sure you have your refrigerator/pantry stocked up with whatever you need, so that you are not tempted to make bad choices!!! I'm at the point now that I'd rather NOT eat than eat something I now isn't good for me.....so I keep the good stuff around!!!

Just remember, get up and MOVE everyday and be mindful of what goes into your mouth (or on your butt as i say).  :)~ 

If you have any questions, please let me know.  I want to help!!!!

Here are 10 tip tips for Holiday Eating....

1. Trim back the trimmings. Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed, recommends Carolyn O'Neil, MS, RD, author of The Dish on Eating Healthy and Being Fabulous.

2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.

3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.

4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.

5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.

6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.

7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.

8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.

9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.

10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. Return as many times as you like, but only take two items each time. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz.

http://www.webmd.com/diet/features/top-10-holiday-diet-tips-of-all-time

My Trainer BOB's Protein Choices!!!!

MY Protein Choices!

Posted: November 15th, 2010Author: Bob Harper

A lot of you have been asking me about plant-based protein.. So let me give you a breakdown of all my protein choices:
1. ALL kinds of beans (black, kidney, great northern, chick peas, black eyed peas, green peas, lentils, pinto beans, lima beans)
2. Tempeh
3. Seitan
4. Tofu
5. Veggie burger
6. Quinoa
7. Oatmeal
8. Brown rice
9. Whole wheat bread
10. Nuts
11. Peanut butter
12. Soy milk
13. Hemp Protein
14. Green Pea Protein
15. Brown Rice Protein
16. Vegan Protein Powder
17. Chlorella
18. Plenty of rich green leafy vegetables


http://www.mytrainerbob.com/blog-posts/my-protein-choices