Another Diet Journal

Copper Red night

2007-05-05T01:06:00.000-04:00

Metal spoon clinks and swirls to make green powder turn into green gunk. Non latex gloves, bought earlier that evening, onto each hand. Holding hair in 1" strands, applies red copper henna. Repeats with as much uniformity as possible. Looking in mirrors sticks the gooey substance into missed spots. In the absence of a shower cap, wraps saran wrap all over and around the head to contain the chunks of henna. Spend most of the hour cleaning up after self. Time's up and remove the make shift turban. Hot water, then cold water, and look at all that earthy green going down the drain, and shampoo, of the organic variety.

She stands in front of the mirror staring at herself. Has her hair's color changed, or has she forgotten what it was like? Maybe it's time to tame her hair, months past a formal hair cut. Repeatedly she runs her fingers through her strands to see how the light changes the color. She remembers well a time when this activity was done with another one. She had long, thick blonde hair and wanted it to be auburn, just like Pandora's. Her hair has always been a coveted item and trophy of pride. Maybe she shouldn't have done this? The mark of copper red henna shows. The similarities are so similar to what is already there that the effects are highlighting and adding a brick tone. Maybe she can the rest of the tub in the morning and enhance the effects? She decides to wait until the morning to make any final decisions. Quick actions have been trouble. She knows her pendulum of response has swung to low. Her brain is not rapidly reacting to each stimulus. It has only been an hour, but forgetting what was before is the best way to stop thinking about it. She still has the natural beauty of gouregous, red hair.

She feels old and slow. The years have pushed her past a milestone in the progression of age. Her top fitness form and trim physique have given in to watching TV shows eating doughnuts. She does not have the energy or desire to invoke any memories of the past not worth retrieving. There has been change. She took a low paid position in order get health care and enough spending money to get her where she needs. As she began re-emerging as a girl willing to apply henna to her hair on Friday night, the job gave her the structure and oppurtunites to accomplish. If only others could have such transformation.

Her hair is still red. It has a copper red hue. In a subtle manner that makes only the most observant able to see a difference. Her exterior is altered so slightly, but she knows how it happened and what went wrong. Tomorrow the assesment of repeated application will be made. This time she can make a second chance. She succumbs to sleep, thinking about what thinking about red hair does. Not much has changed, but in sense it all has.

Self-Assesment

2005-09-12T22:04:00.000-04:00

I gently squeeze my leg and I find it quite pliable

I look at my belly. Is it full of jelly?

What happened to determination and might and goals. Gone to the candy dish.

Oh my I am rotund. No one look at the side, without remembering there
is just one not two.

Up 30 with plenty of work to do. I want my belly to no longer be
mistaken for a pregnant swelling, but just that instead.

Breathe in, breathe out, and keep the sweets at bay. Follow the WW
advice and try your best. It's the best that's left for you.

If Oprah can do it, so can I.

Resolution and redetermination and I'm off running.

Calcium

2005-08-21T21:50:00.000-04:00

Chocolate milk (fat free made with Nestle no sugar added mix)is the best way to get your daily calcium in. Considering my paternal lineage's problems with osteoporsis, I am taking my calcium intake a little more seriously, and with plenty of chocolate.

Loose Belly Fat

2005-08-18T15:01:00.000-04:00

Here are some results from a search around the web for easy ways to
shed a toxic buddha belly: balance yourself, drink milk, take DHEA,
or exercise. I also made a great find, this blog has info from all
over about everything: http://www.fitfaq.com

Make sure you are in balance

The Flat Abs Diet: Lose belly fat fast! (From Shape Magazine, Fall 2004)

Just can't get rid of your flabby belly, even though you do sit-ups
and crunches until you're ready to drop? Maybe you're so mortified by
the condition of your abs that you've relegated your bikini and
low-rise jeans to the dark recesses of your closet.

Before you dump on (or just plain dump) your workout for not giving
you killer abs, you should know the real culprit may be your diet — or
even your high-stress lifestyle.

If you want to go from fat to fab abs, new research shows that what
you eat is just as important as how — or even how much — you work out.
And lifestyle counts, too, because stress doesn't just mess with your
head, it also can induce a pooch.

Following are six strategies from the country's leading weight-loss,
nutrition and stress experts, all designed to get you flat abs in just
four weeks, plus three delicious, lowfat recipes that will fill you up
without making you look or feel bloated.

Tip 1. Eat more fiber.

Not eating enough fiber may be a major reason women are getting fatter
and flabbier. To ditch the fat and show off firm, beautiful abs, you
need to eat at least 25 grams of fiber daily, says leading fiber
researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., professor of
nutrition at the University of Toronto, and a member of the National
Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is
the indigestible part of fruits, vegetables and whole-grain foods,
helps you achieve flat abs for three reasons:

The "bulk" factor Fiber is like a dry sponge. When it combines with
the water in your digestive tract, it makes everything move through
more quickly.

The "fill" factor Because high-fiber foods like fruits and vegetables
supply plenty of bulk to your meals without adding a lot of calories,
they keep you feeling full longer and help you lose weight, according
to a study at the Human Nutrition Research Center at Tufts University.
Researchers concluded that lowfat diets work only if they're also high
in fiber-rich foods like fruits, vegetables and whole grains, all of
which fill you up on fewer calories and less fat. In contrast, lowfat
diets that are low in fiber and high in sugar, salt and preservatives
can lead to bloating and weight gain.

In a study conducted by Barbara Rolls, Ph.D., a professor at Penn
State University and co-author of The Volumetrics Weight-Control Plan
(HarperTorch, 2003), subjects who ate vegetables as part of their
meals consumed about 100 fewer calories and didn't make up for the
caloric deficit later. While saving 100 calories a day may not sound
like much, it translates into losing 10 pounds in one year. Use just
this one trick — and there goes your tummy!

The "chew" factor "High-fiber foods require more chewing and take
longer to eat," explains Leslie Bonci, M.P.H., R.D., author of the
American Dietetic Association Guide to Better Digestion (John Wiley &
Sons, 2003). "Because your mouth is more involved in the eating of
high-fiber foods, you feel more satisfied with a high-fiber meal."

How to add fiber to your diet comfortably One cautionary note: It's
important to add fiber slowly but consistently to prevent gas. "Make
higher-fiber choices throughout the day; don't have all your fiber in
one bunch," Jenkins says. "This is particularly important with viscous
fiber — a type of soluble fiber found in beans, oats and barley that
also has the benefit of lowering blood cholesterol," he says.

For best results, increase your fiber intake slowly over the course of
one month and drink plenty of water to keep food moving through your
system as quickly as possible.

Tip 2. Opt for a sensible amount of high-quality carbs.

For flatter abs, make carbs 45-65 percent (202-292 grams based on an
1,800-calorie diet) of your total daily calories. Balance is the key
here, so don't go below 45 percent (202 grams), or above 65 percent
(292 grams), which can lead to water retention, bloating and temporary
weight gain that shows up in your middle.

When you eat carbs, they break down into glucose, which is stored as
glycogen in the muscles and liver. When glycogen is stored, it carries
with it three times its own weight as water, compared to no water at
all for protein and fat, according to Peter Garlick, Ph.D., a
professor at Stony Brook University in New York. If you eat an
extremely high-carb diet, you may store excess water, experience
bloating and gain temporary water weight. (This is why people who go
on no- or very low-carb diets can initially lose weight so quickly.
They're really just losing water.) To avoid bloating and weight gain
caused by consuming too many or the wrong kind of carbs, follow these
tips:

- Fill up on fruits and vegetables. These are the least
bloat-promoting foods because they contain plenty of water and fewer
carbs and calories for their volume.

- Avoid high-carb/empty-calorie foods like fast food, snack cakes,
cookies and candy. These foods are high in simple carbs and sodium,
which cause bloating and weight gain, and are low in fiber and
nutrients.

- Focus on balanced eating. For best results, eat at least three to
five 4-ounce servings of veggies (15-25 grams of carbs); two to four
4-ounce servings of fruit (30-60 grams of carbs) and about 1 cup (8
ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains
per meal (90 grams per day).

- Make sure you eat enough calories, from complex carbs, lean protein
and healthy fats. If you don't get an adequate number of calories
(most women require at least 1,800 per day to lose weight, 2,000 to
maintain and 2,400 or more if they're very active), you risk
temporarily lowering your metabolism, which can also bring on
bloating.

A good guideline: Don't cut any more than 250-500 calories below what
you need to maintain your weight, advises C. Wayne Callaway, M.D., a
metabolic specialist in Washington, D.C.

Tip 3. Drink up!

Many women believe that drinking too much water will give them puffy
abs, but just the opposite is true. "Even though we associate water
with being bloated, drinking more water can help to flush sodium out
of the body, and that reduces the bloat," said Jeff Hampl, Ph.D.,
R.D., nutrition researcher and assistant professor at Arizona State
University.

An easy way to tell if you're drinking enough is by checking the color
and quantity of your urine. If it's pale yellow and high volume,
you're doing OK. If it's dark and scant and/or you're thirsty, you're
very likely to be dehydrated. Follow these tips to stay hydrated and
healthy:

- Drink at least eight 8-ounce glasses of water per day. Beverages
with little or no calories, caffeine or sodium, including herbal tea,
are best. Avoid regular soft drinks and soups with lots of sodium. If
you are eating plenty of water-rich foods such as fruits, vegetables
and low-sodium soups, you can get half of your water requirements from
foods, according to a 1998 NAS Food and Nutrition Board report.

- Avoid carbonated drinks. Fizzy drinks, including soda pop and
spritzers, increase bloating because the carbon dioxide trapped in the
bubbles creates gas, which slows down stomach emptying.

- Watch your intake of alcohol and caffeine. Both are natural
diuretics, which increase fluid loss and don't replace your body
fluids as effectively as water, juice and caffeine- and alcohol-free
beverages. Because they promote dehydration, alcohol and caffeine also
can fatten abs.

Tip 4. Watch the sodium.

Sodium may have a bad rep, but it's essential for regulating body
fluids and blood pressure as well as for nerve transmission, muscle
function and absorption of important nutrients. But even a small
amount of excess sodium causes bloating.

According to the NAS, the average woman needs only 500 milligrams of
sodium a day. Most of us get more than six times that, or 3,000-6,000
milligrams per day. The consequence of all this sodium — most of which
is consumed as salt and preservatives in processed foods, fast foods
and restaurant foods — isn't pretty for your abs. That's because where
sodium goes, water follows.

When you eat a high-sodium meal, say, from your favorite Chinese
takeout at 3,000 milligrams per entree, your body responds by
retaining water. This results in edema and, possibly, a rise in blood
pressure. Sodium's visible traces are outlined the next day when you
stand sideways in your full-length mirror: major B-L-O-A-T! Even
though it's temporary, that's no consolation when you want to wear
something revealing that day. Here's how to keep your sodium intake at
a healthy level:

- The American Heart Association recommends you consume no more than
2,400 milligrams of sodium daily — roughly 1 teaspoon of table salt.
That's enough sodium to replenish your supply even if you work up a
major sweat.

- Choose fresh, natural foods over fast, commercial or packaged foods.
Instead of ordering french fries (265 milligrams of sodium), have a
baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!),
enjoy a fresh cucumber (6 milligrams). And beware of cured meats:
Three ounces of ham packs in 1,009 milligrams of sodium, compared to
just 48 milligrams for the same amount of roast pork. Soups are also
notoriously high in sodium; some canned varieties contain more than
1,100 milligrams per cup. Read labels carefully and stick with
low-sodium brands like Healthy Choice.

Tip 5. Eat light at night.

It never fails: You have a heavier-than-normal evening meal or snack,
and when you weigh yourself the next morning, you're up by several
pounds. But as depressing as it may seem at the moment, such a quick
gain is always water weight; you simply cannot gain that much fat
overnight.

Evening eating is often the most problematic for women, as it can be
related more to emotional issues than to real hunger. You're tired,
lonely, bored, anxious; you want to relax or reward yourself after a
tough day. But indulge too many nights in a row and that temporary
water gain becomes permanent fat gain — and fatter abs.

In a study conducted by Callaway, people who skipped breakfast or
lunch and ate their largest meal later in the day had lower
metabolisms. So by eating light at night you'll receive a double
benefit: You'll wake up with a flatter tummy, and you'll also have a
better appetite for a fiber-rich breakfast, which sets you up for a
day of healthful eating. Some tips to get you started:

- Eat five times a day. Your body needs food every three to four
hours, so instead of eating three large meals, try to schedule five
smaller, more frequent meals throughout the day
(breakfast-snack-lunch-snack-dinner). By staying full and energized,
you'll avoid hunger pangs, maintain an even energy flow, make better,
healthier food choices (no bingeing or craving) and enjoy the most
efficient burning of calories.

- Eat two-thirds of your calories before dinner. Your body needs
calories when you're active, not at night, when your natural rhythm is
slowing down. Make sure to eat breakfast, lunch and dinner to keep
your metabolism revved.

- If you have to eat at night because you're hungry, stick with fruit,
vegetables and other foods that are low in fat, calories and sodium.

Tip 6. Reduce stress.

Research shows that stress triggers the hormone cortisol to turn up
your appetite and deposit fat around the organs in your abdomen.
Pamela Peeke, M.D., M.P.H., author of Fight Fat After Forty (Penguin,
2000) calls this "toxic weight," because it's associated with heart
disease, diabetes and cancer.

"Worrying over an issue that will not go away can lead to prolonged
increases in your cortisol," says Peeke. "That means one heck of a
stress-related appetite and fat abs." To reduce stress-related eating,
try these tips:

- Move it to lose it. A recent study conducted at the Fred Hutchinson
Cancer Research Center in Seattle showed cardiovascular exercise is
especially effective in reducing midsection weight gain.

- Chill out. When you feel stress building, take a few moments to
breathe deeply and regroup.

Try DHEA

How to Lose Belly Fat: Latest Secrets from the Research Labs
by David L. Kern

Abdominal fat is now seen as a growing health hazard, an indicator
and contributor to "Syndrome X," or metabolic syndrome. The risks
of metabolic syndrome go far beyond a bulge at your waistline,
and include heart disease, high blood pressure, high cholesterol,
and diabetes.

If you're over 40, it's time to get serious about reducing your
abdominal fat. Not just for your waistline, but to dramatically
reduce your risk of chronic disease.

How to Lose Belly Fat: Secret #2 - DHEA

DHEA is a human hormone that has also been found in certain types
of yams. While some of the research on DHEA and fat loss is
inconclusive, a new study published in the prestigious JAMA
(Journal of the American Medical Association) in 2004 is turning
heads.

In the JAMA study, 28 men and 28 women, ranging from 65 to 78
years of age, took 50 mg. of non-prescription DHEA for 6 months.
The DHEA treatment produced "significant decreases" in both
abdominal fat and ordinary fat. In addition, insulin sensitivity
was also substantially improved.

The researchers concluded that "DHEA replacement could play a
role in prevention and treatment of the metabolic syndrome
associated with abdominal obesity." Primarily, I would add, in
elderly people- or people with low levels of DHEA.

DHEA levels are known to decline with age. The older you are, the
more likely that DHEA will help you reduce belly fat. Your doctor
can also do a blood test for DHEA levels.

The theory of hormone replacement therapy, which links your
body's gradual loss of certain hormones to aging and age-related
disease, has a lot of established medical proof. In its narrowest
sense, HRT is means replacing estrogen in menopausal women. But
the broader picture of HRT includes human growth hormone,
melatonin, sex hormones, and DHEA.

If you are still young, you probably have adequate levels of most
or all of these hormones. There would be no sense in giving you
more, because you are not yet "deficient."

The key to HRT, especially as it relates to aging, is to return
your hormone levels to a more youthful profile. Levels similar to
what you had when you were, say, 25 years old. Before most of us
were worried about diabetes, heart disease, or our bulging bellies.

Just as low levels of this hormone can be a problem, too much
DHEA can also cause problems. Ask your doctor about the blood
test before you supplement.

Exercise, Damnit!

Exercise a Must for Losing Deep Belly Fat

Diabetic Women Can't Rely on Diet Alone, Study Shows

By Miranda Hitti
WebMD Medical News Reviewed By Brunilda Nazario, MD
on Friday, March 04, 2005

March 4, 2005 -- When a woman with type 2 diabetes wants to lose her
belly, exercise is her best friend.

Even if she diets perfectly, eating all the right foods in ideal
amounts, her waistline may not budge unless she works out. Exercise is
required to lose excess fat deep in the abdomen, says a new study.

Why is it so important to lose abdominal fat? Researchers have shown
that having even a little extra fat in the wrong places can increase
the chances of developing disease. Fat deep in the abdomen, called
visceral fat, poses a greater health risk than fat on other parts of
the body, such as the hips.

Exercise has already been shown to help obese people without diabetes
lose visceral fat. Now, the verdict is in for overweight diabetic
women: Get moving to get rid of this dangerous fat.

Fat metabolism is altered in women with type 2 diabetes, write the
researchers. That's why they focused their study on the effects of
exercise in obese women with type 2 diabetes.

Focusing on Food and Fitness

Thirty-three obese, postmenopausal women participated. On average,
they were about 57 years old and had had diabetes for at least one
year.

The women were in for a major change when they enrolled in the 14-week
study. None had dieted or exercised regularly in a year.

The women were divided into three groups. Some women were given a
low-calorie diet high in healthy monounsaturated fats like olive oil.

The dieting women also got nutritional consultation, a week's worth of
menu ideas, and a weekly meeting for motivation and support.

Another group was given a supervised aerobic exercise program
consisting of walking 50 minutes three times a week, occasionally
doing other activities for variety. The third group followed both
programs.

Before and after the study the women got MRI scans to see how much
visceral fat they had.

Diet alone did not reduce visceral fat. Only exercise alone or
exercise plus dieting reduced visceral fat.

The researchers say their study demonstrates the importance of
exercise in reducing visceral fat in the treatment of women with type
2 diabetes.

The study appears in the March issue of The Journal of Clinical
Endocrinology & Metabolism.

--------------------------------------------------------------------------------

SOURCES: Giannopoulou, I. The Journal of Clinical Endocrinology &
Metabolism, March 2005; vol 90: pp 1511-1518. WebMD Feature: "Diabetes
Origin: Free Fatty Acids?"

Drink Milk!

Milk Helps to Loose Belly Fat
on Tuesday, August 02 @ 14:49:41 EDT

Three people put milk to the test. Low Chromium Increases Risk of Heart Attack

The dairy industry is touting studies that suggest including three
daily servings of low-fat milk, yogurt or cheese in your diet may not
only help you lose weight but also help you target and burn belly fat,
which has been shown to increase the risk for diabetes and heart
disease.

WPXI-TV in Pittsburgh put the "milk diet" to the test by recruiting
three station employees to drink 24 ounces of milk daily. Melissa
Seegert said she has tried just about any fad diet that comes in a
pill. She's also tried the Atkins diet and the South Beach diet.

Heather Emmons, who already exercises and tries to eat right, wanted
to lose a few extra pounds for an upcoming wedding.

Jason Minor weighed in at 260 pounds with a 48-inch waist. Minor tried
the 1,600-calorie meal plan provided in the diet and added three
glasses of low-fat chocolate milk.

Seegert went on a 1,500-calorie plan and started walking and working
out, adding three glasses of skim milk per day.
Emmons kept her routine the same but added 16 ounces of skim milk for
breakfast and eight ounces at night. After four weeks, our volunteers
weighed in. Minor had lost five pounds and an inch around his waist.
He said he noticed a big difference in how he was looking. "I think
the milk did make a difference, because even when I cheated, my
waistline started going down," Minor said.

Seegert also lost five pounds and 2 inches at the waist. She said she
was surprised because she doesn't do sit-ups or anything like that.

Emmons was also down five pounds, losing 2 inches around both her
abdomen and waist. She said she could tell through the four weeks that
she felt better.

Would calcium supplements work? No, said Lesli Bonci, a nutritionist
at the University of Pittsburgh Medical Center. Dairy products have
three key ingredients. "It is the calcium, the protein and conjugated
linoleic acid that happen to be present in dairy foods," Bonci said.
"It seems all of these things working together in synergy impact on
the body's ability to lose weight."
If you plan to try the milk diet, experts said what you don't want to
do is just add the extra milk calories on top of what you're already
eating.

Substitute instead. For instance, replace a glass of morning juice
with milk. Don't have both.

According to Bonci, the milk diet kills two birds with one stone.
Bonci said the diet optimizes bone health and, at the same time, it
might be minimizing the middle.

Another benefit: Milk tends to fill you up so you don't feel as hungry.
Of course, this diet would not be for people who are allergic or have
intolerance to dairy products.
from www.diabetesincontrol.com

Midsummer Exercise Goals

2005-08-14T22:28:00.000-04:00

Okay, decided to set some better, more reasonable goals, but still working from resources at hand, specifically Oprah's Bob Greene's Total Body Makeover and IShape.com. I am taking into account that my favorite forms of exercise are biking (but it's been way too hot), swimming (pool is closed for maintenance and other one is far away), and hiking (a weekend only activity due to time), yet they are currently not so easy to do. This leaves me with the basic weight room grunt exercise stuff like treadmill, elliptical, and stationery bike. On the toning and strengthening end, I'm accuring several home workouts on pilates and abs. I think my fun with have to come here.

Here are the goals for one week/7 days

150 minutes cardio, divided into 5 sessions of 30 min each with warm up and cool down
25 minutes stretching, divided into 5 sessions of 5 minutes following each cardio
45 minutes strength, divided into 3 sessions of 15 minutes each
90 minutes toning, divided into 3 sessions of 30 minutes each (or 1 home workout)
120 minutes ab targeted work, divided into 6 sessions of 20 minutes each

Rewards with each location
Going to work out upstairs...water, cable, view, convenience, sometimes see Nastya or Wendy
Going to pool....sauna and steam room
Going to work via bike...time saver
Going to home DVD player...workout with cats, anytime

Eating
Have to address these goals unfortunately.

Healthy breakfast every morning
Lunch and small snacks throughout the day
Lipovarin at work after lunch on boring days to prevent over eating
Pay attention to amount of dinner eating. Don't eat too much!
No eating after 8
Limit wine to 2x a week to reduce sluggishness (ability to get out of bed)
Sweet consumption really should not exceed 100 calories per day.

Reducing sweets is sooo hard but I am hoping that everything else will make it all the easier.

Possible rewards for success -- new exercise clothes, manicure/pedicure, spa treatment, new clothes

So there you have it, my midsummer exercise goals.

More on work and emotional eating

2005-08-13T00:13:00.000-04:00

Today I misunderstood an instruction and was totally reprimanded. I
have a small pit in my stomach since I can't afford to mess up when
there are more people then there is work and I may have to stay at
that place if the three other options don't come through. I found
myself eating two pieces of fluffy sugary sheet cake to quell the
anxiety. Did I just give the perfect example of emotional eating or
what?

Total Body Makeover Ends

2005-08-08T22:40:00.000-04:00

I think I did a pretty good job with this excercise. The only part when I slacked was with the eating, but other than that I feel pretty good. Unfortunately my weight is at the same level. In a moment of despair I ordered the diet concotion Lipovarin. This over the counter made by Sterling laboratories has the main ingredients of Metabromine, Advantra Z, Green Tea, Serotain, Caffeine, Glucuronolactone, Taurine, L-Carnitine, 7-Keto, Coral Calcium. It works by increasing metabolism and decreasing appetite. I have taken 1/3 of the suggested does a few times know and find it as promised. It is really nice to have the visions of a chocolate chip ookie erased from my head. My other non-wholesome decision is to have microdermabrasion is eliminate all the acne scars I have. The process is good for the skin in general due to the deep exfoliation.

As for the total body makeover, I am modifying it to abs + functional exercises remai at 6/week. Will aim for 3 days a week of cardio in the morning with an additonal three days of easier cardio, like walking around the mall. Weights continue from ishape.com three times a week. We'll go from ther!

Home Workout Review

2005-07-15T22:32:00.000-04:00

Quick Toning: Abs & Buns of Steel
2003 by Tamilee Webb

This DVD costs about $10. It contains three abs workouts and three
buns workouts. I enjoyed the abs workouts but you have to be very
careful with your back since it is pretty easy to strain it the way
she teaches. One of the buns workouts is best with a step, which I do
not have so I never do it. Tamilee is perky, wearing a belt over
thong leotards with white-white sneakers. She lectures on good health
and fitness so no one will confuse this 17minute blast as a full
workout. Each workout has a 4 minute warm up and a quick 3 minute
cool down for a total 17 minute workout. This video makes abs
workouts as straightforward as possible.

I actually reviewed this one on Amazon!

Pilates Video Review (2)

2005-07-15T22:22:00.000-04:00

The Method Pilates Target Specifics Plus

Elizabeth Young leads a four part workout focusing on the arms, abs,
butt, and legs. The total DVD is 62 minutes, with each section
running 15-16 minutes. Each section starts with a two minute warm up.
Elizabeth Young speaks clearly, but can be slow to show Terri
demonstrating modifications. The soundtrack is relaxing, as is the
ocean setting. While termed "pilates" this is actually a blend of
yoga and pilates. I found the blend most agreeable. The space needed
is body length + space to kick back and arm length + space to rock
body back and forth in the bow and arrow combo.

DVD costs about $20, but is available for cheaper from Amazon or Half.Com.

Collage Video has a 60 second preview at
http://www.collagevideo.com/cart/hpdispatch.aspx?Cart=GLI26JQ

CV review: Probably more "yoga" than "Pilates," these flowing
routines offer a full range-of-motion and lots of movement variety -
standing, lying and kneeling. Elizabeth Young's cuing is both clear
and expressive ("imagine you're grabbing a ball of energy"). The
program is divided into four distinct 15-minute segments: legs, arms,
butt and abs. But each segment also works some other body parts and
the intensity/level of each section is slightly different. Nice
production and a pleasant set, both indoors and outdoors-on-the-ocean.
(c)2003. (65 min.).

Bottom line: I bought this intialy to explore pilates and when in
search of toning/strength exercises that lasted for 15-20 minutes. I
like the yog-pilates blend and the ocean background relaxes me as I
work away the day's tension.

Pilates Video Review

2005-07-15T22:10:00.000-04:00

Rael Pilates System 17

Described by Fit magazine as "One of the truly fabulous Pilates DVDs
in recent years" and a staff favorite at Collage Video.

The DVD contains one workout which runs for 37 minutes. It begins
with a focus on breathing, then 35 minutes of floor exercises (upper
body 2, lower body 11, abs = 22), and concluded by 2 minutes of
stretching. Rael Isacowitz leads three models through 17 classic
pilates moves, with occassional variations thrown in. He speaks
throughout, reminding you to breath, stay straight, etc.

See collage video for a 60 second preview at
http://www.collagevideo.com/cart/hpdispatch.aspx?Cart=GLI26JQ.

CV review: Seventeen classic Pilates moves - they're exceptionally
well-taught with unusually fluid transitions. Each carefully-sequenced
move just naturally builds on the previous one (e.g. you'll begin with
chest lifts that finally flow into a full roll-up series). Rael
Isacowitz's in-depth knowledge and genuine passion for Pilates is
infectious. He's like your ideal personal trainer - walking among the
class offering both encouragement and tips ("be careful that your
spine is aligned ..."). Includes some harder modifications, often
demonstrated by Rael himself. (1)(c)2004. (38 min.).

On CV cost is about $15, but I recommend Amazon or Half.Com for cheaper.

This workout is low impact, but works you well. I really do feel
longer and stronger after doing it. I intend to incorporate it weekly
to get a good stretch and toning.

Pilates v. Yoga

2005-07-11T14:10:00.000-04:00

(I think lower back pain and flabby abs make me a pilates candidate.)

Mat mates
by Jules Bueno, ivillage.co.uk

Yoga and Pilates are the two most prominent mind/body classes around,
but what sets them apart? Jules Bueno gets the low-down

You do them on the floor, they are often seen together in the holistic
'mind-body' section of the exercise world, and both promise to be a
mental and physical panacea. But despite these ostensible
similarities, yoga and Pilates were born of very different parents and
grew up with crucial distinctions.

Before comparing the two, it's important to realise that various
schools of Pilates and yoga have developed over the years. Yoga, being
the elder of the two (it started in India over 5,000 years ago), now
offers several types of classes, including Iyengar, Ashtanga, Integral
and Kripalu. Pilates, meanwhile, has a shorter vintage than yoga, and
thus fewer derivations. It relates to a series of some 500 exercises
developed over 60 years ago by the German athlete Joseph Pilates. A
sickly child, he devoted his adult life to bodybuilding and fitness
exercises, culminating in the development of the 'Pilates Technique'.
Later, it was modified for dancers, and it is this version that is
commonly practised today.

Although you will find a bewildering array of Pilates and yoga classes
to choose from, any type of yoga class will always look, feel and
sound very different from any type of Pilates class.

A Pilates session typically lasts between one and one and a half hours
and concentrates on a number of very precise, localised exercises.
While some classes are designed for group practice on a mat, others
are tailored for one-on-one instruction using special machines
involving pulleys, springs and weights. Mat work will be done in bare
feet and each tiny move may be repeated in succession several times -
an unlikely practice in yoga. First and foremost, Pilates is concerned
with the alignment of the spine. As a result, the exercises are very
precise and are designed to work with the hips, knees and shoulders
also aligned. More complex than other practices, Pilates teaches you
about breathing with movement, body mechanics, coordination, strength
and flexibility.

'Pilates is far more regimented than yoga, and it's similar to
Callinetics in its use of small and focused movements,' says Diane
Holland, who has taught Pilates for 15 years and yoga for seven. She
currently instructs at the Triyoga studio in London. She explains that
while Pilates works the whole body, its aim is to develop our 'core'
muscles, which involves working your pelvic floor and abdominal
muscles in order to strengthen the lower back and improve posture.
'Yoga, alternatively, works the entire body equally - legs, arms,
stomach, back and core,' she says. Holland adds, 'While Pilates
focuses on the connection between mind and body, yoga focuses on the
connection between the mind, body and spirit.'

In the West, yoga classes, which also last between one and one and a
half hours, focus on a set of physical postures ('asanas'), breathing
exercises ('pranayama') and meditation. How much of each you'll
experience will depend on the type of yoga class you attend. Iyengar
yoga, for example, is a very precise, slow form which uses various
props, including cushions, straps and wooden blocks. Ashtanga, or
power yoga, on the other hand, is a quicker, more fluid kind of
practice that takes you through several different postures - and it's
difficult not to build up a sweat. Most classes these days are a
fusion of the two, so you'll get a mix of meditation, slow movements
and a few quicker, dynamic poses as well. Sessions are done in bare
feet on a mat, and you will twist and turn your body into various
challenging positions. You are encouraged to use breathing to hold
each asana and deepen each stretch. The spiritual thread is explored
to greater or lesser degrees in different classes, and some may
include a session of meditation or chanting. However, the popular
focus is on the more 'down-to-earth' benefits, including improved
strength, flexibility and mental clarity. The ultimate goal of yoga -
connecting with the true self - may be a bit abstract to begin with,
but after a few sessions you will get comfortable with the idea and be
able to achieve this stillness and inward focus.

Breathing and concentration are fundamental to both practices, but
yoga employs them on a deeper level. Some yoga classes focus heavily
on the breath and may include a session on specific breathing
exercises. One subtle difference is that in yoga, one inhales and
exhales through the nose only (called ujjayi breathing), while in
Pilates inhaling is through the nose and exhalation is through the
mouth.

Which one is for me?

The best way to answer this question is to try both. Like any other
discipline, 'it's up to the individual,' says Gordon Thomson, who has
taught Pilates for 22 years and devised the Body Control Pilates
system used in schools all over the world.

Having said that, many choose Pilates for its emphasis on the core
postural muscles: this can strengthen lower backs and flatten tummies
- especially after pregnancy - at a much greater rate than any yoga
class, however dynamic it may be. Furthermore, Pilates is often
recommended for those who need to maintain the body's strength while
recovering from an injury of any kind, especially those of the lower
back.

Meanwhile, others find the spiritual side of yoga more appealing. Most
regulars agree that it helps to reduce stress and sculpt the body into
a leaner, stronger and more flexible physique.

Can I practise both?

'Yes. The two practices complement each other very effectively,' says
Thomson. According to him, each discipline offers a different type of
workout where the focus is inward, the element of competition is
removed and both satisfy our increasing desire to understand our
bodies better. Case in point, Diane Holland has selected her favourite
sections of the two practices to create her own 'Yoga Pilates Fusion'
class at Triyoga.

If you want further information before you take to the mat, you can
contact one or more of the organisations below.

The Body Control Pilates Association
For details of your nearest qualified teacher, please send a
self-addressed, stamped envelope to:
PO Box 29061
London WC2 9TB
Or, visit their website at www.bodycontrol.co.uk.

The British Wheel of Yoga
Offers general information on yoga
25 Jermyn Street
Sleaford
Lincs NG34 7RU
Phone: 01529 306 851
Fax: 01529 303 233
Email: office@bwy.org.uk
Or visit their website at http://members.aol.com/wheelyoga/.

Triyoga Centre
Diane Holland teaches Pilates, Yoga and the 'fusion class' here.
6 Erskine Road
London NW3 3AJ
Phone: 0207 483 3344
Check out their website at www.triyoga.co.uk

Best Cardio Exercies

2005-07-11T14:08:00.000-04:00

Aerobic activities that increase cardiovascular fitness include:

walking briskly
swimming
running
jogging
climbing stairs
using a stationary bicycle
bicycling
vigorous dancing
ice skating or roller skating
aerobics, regular or low impact
cross-country skiing
rowing
aerobic exercise videos

Talking

2005-07-09T00:34:00.000-04:00

Tonight I had my hair cut. It was an alleviating experience has my
cut hair fell around me. For one reason, the hairdresser's daughter
had just been committed to the local psychiatric hospital where 14
year old girls who cut themselves go. As she cut I gave her what
advice I had....remember that the story is "I hate you don't leave me"
and mental health is faulty so even if the say she'll never be healed
she can be. It felt really good to be able to pass on advice that I
was confident was right. This had the positive effect of relaxing me
into accepting the shortest haircut of my life and enjoying the
experience overall. As this relates to this diet blog, feeling good
keeps me a step away from another dip in the cookie jar, so everything
works out well. wow!

feel good

2005-07-01T20:38:00.000-04:00

What feels better than 38 minutes on the treadmill, 30 minutes of
resistance training, 30 minutes of pilates for arms and abs, followed
by a dip in the roof top pool? At the moment, I couldn't feel better.
This feeling is totally why I do it.

Hormones

2005-06-27T23:27:00.000-04:00

Today I am reflecting on the power of the hormone cycle. As a
menstruating female, I am subject to hormone changes throughout the
month. The pre-menstrual period (PMS) is especially vicious for me as
I always get depressed a bit and eat tons. This time was no
exception. Today I ate hershey minatures, a chocolate chip cookie,
and a brownie in my hormone influenced rampange. Finally the period
began and what relief it is. I totally feel refreshed and renewed and
all chocolate desire has subsided. The plus is that this is a monthly
pattern so really I should lock myself up away from any food at this
time, but that isn't really possible in this world. So be it. Go
hormones.

Diet Personality

2005-06-25T07:12:00.000-04:00

Your eating personality is Steady Snacker
Your exercising personality is All-or-Nothing Doer
Your coping personality is Persistent Procrastinator
--------------------------------------------------------------------------------
Steady Snacker Steady Snackers have a diet of unplanned snacking
throughout the day and night, whether they're hungry or not. In
addition to eating regular meals, you've developed a habit of not
being able to turn down food that's within your easy reach. You see
others pass up a plate of cookies, a bowl of nuts or a nearby vending
machine and wonder if you'll ever be able to do the same.

All-or-Nothing Doer All-or-Nothing Doers alternate between working
out excessively and being sedentary. You are a goal-oriented, driven
person who approaches exercise like you do other life projects. You're
either on track with your exercise program, working out to the max, or
you're off, which means you're on the couch and out of the gym.

Persistent Procrastinator Persistent Procrastinators talk endlessly
about needing to lose weight but can't make it happen. Things get in
the way - like work projects, family vacations, or even dentist
appointments. You see others starting new weight loss programs and
wonder if your time will ever come.

from Diet.com

Guilt Trip

2005-06-12T02:17:00.000-04:00

Two major guilt trips tonight

1) Visit yoga guru friend's for a very healthy BBQ. It's been over a month and I still haven't gone in for a yoga class. Learned guy who I thought was a friend is live-in boyfriend (oops). Apparently she had me come over for yoga night BBQ. It worked. I feel incredibly guilty for not partaking in yoga class and thus inevitably destressing all the stress that needs to go.

2) Have some insomnia due to sleeping all afternoon when feeling crappy. Decided to make brownies for the fun of it. Grouchy husband repeated twice different statements on how bad something with that much butter would be for me and how it is undoing any good from working out.

Almost End of Week Two

2005-06-10T22:21:00.000-04:00

Had to pause in the middle of boot camp due to laringytis. I just shifted everything a few days. Week one went well in terms of aerobic exercise and stretching. Concious eating wasn't so great. Same story for week two. I am focusing on doing the ramped up exercise program. I've even been jogging. Granted its at 5.7 mph and with no incline and a cheesey movie to keep me entertained, but that is an accomplishment. I feel like running jars the body so that it forces you into an awareness. Currently I am highly aware of the flat tire around my middle. Eating and WW is not going so well. My excuse of the hour is that work is too stressful and unpleasant to not drive me into eating many sweets. Hopefully I will get a new job soon! On the flip side, exercising more really does reduce my sweets craving. I am looking forward to my laringytis fully subsiding so I can return to more rigorous exercise, such as biking in the heat or swimming with the controlled breathing. I am going to a BBQ with my friend the yoga guru so might even adopt that too.

Sexercising

2005-05-28T22:23:00.000-04:00

By: C. Michael Smith

Are you just too busy to hit the gym on a regular basis? Do you lack the motivation for a strict exercise regimen? What if there was a way to reduce stress, improve circulation, live longer, and feel younger? What if it could help you develop a trim body, shiny skin, healthy blood, a healthy heart, and healthy bones, too? Now, what if you could have lots of fun in the process and not even have to leave the comfort and privacy of your home to do it?

It sounds like I’m trying to sell you the latest, greatest diet wonder-pill, doesn’t it? Well, I’m not. I’m trying to turn you on the health benefits and calorie-burning effects of everyone’s favorite pastime - sex! Let’s take a closer look.

To lose one pound of fat, you must burn off 3500 more calories than you take in. Let’s discuss the calorie-burning effects of sex. Here are some ways to lose weight, feel great, and sex yourself into shape!

KISSING: Kissing can burn around 120-325 calories an hour, or around 2-5 calories a minute. Engaging in long make-out sessions with your partner is not only good for your relationship; it is also good for your waistline. A 10 minute make-out session with your partner each morning and each evening could burn up to 100 calories a day. That’s 36,500 calories a year, or just over 10 pounds worth of weight loss. When was the last time you made out with your partner?

UNDRESSING: According to an Italian professor, even undressing can burn off calories. Unclasping a bra with two hands burns 8 calories, while unclasping it with only one hand burns up 18 calories. Unclasping it with your mouth can burn 87 calories.

ORAL SEX: 15 minutes of oral sex can burn off the calories consumed in a long sip of wine. There are calories present in semen, though, so if you swallow, there are around 7 calories in a teaspoon of semen. Since the average volume of ejaculation is 1-2 teaspoons, you can expect an average of 7-14 calories per ejaculation. That will easily be burned off during the course of your lovemaking, though.

MASTURBATION: You don’t have to have a partner to enjoy the calorie-burning effects of sex. Masturbation can burn up the calories, as well. You can lose between 100-150 calories for each act of masturbation, according to the Young People’s Reproductive and Sexual Health & Rights Organization. You can raise that amount to around 300 calories, though, through a 5 minute vigorous masturbation session, according to Japanese scientist Dr. Shukan Tokuho.

INTERCOURSE: The “average” lovemaking session burns between 50 and 100 calories. Having sex 3 times a week burns 7500 calories per year. That's the equivalent of jogging 75 miles. The more intense the sex, the more calories are burned: up to 15,000 calories annually (at a frequency of three times weekly). 15,000 calories equals over 4 pounds of weight loss per year, just from having sex three times a week.

ORGASM:Experts estimate that an orgasm can burn between 60-100 calories. Losing weight has never been so much fun!

COMPARISON:Let’s compare the calorie-burning effects of foreplay and sexual intercourse to other common activities to see how they compare.

[couldn't get chart to translate...see web site below]

Would you like to further compare foreplay and intercourse with other activities? Go ahead and check it out for yourself: http://www.healthstatus.com/cbc.html

CONSIDERATION:Consider that the number of calories burned during sex (or any activity, for that matter) is a function of many different factors, Page printed from: http://www.clitical.com/sex-tutorials/sex-facts/sexercising.php

Total Body Makeover -- Contract with Myself

2005-05-27T22:52:00.000-04:00

I'm doing it!!!

I, Wormsuit, hereby commit to 12 weeks (or 84 days) commencing
Saturday, May 28, 2005 at 12:01 a.m. EDT and ending on Friday, August
19, 2005 at 11:59 p.m. EDT of regular vigorous exercise (6 days
stretching, 5 days aerobic activity, 3 strength sessions and one
double aerobic day) and to self-control when it comes to eating. I
will be focused on challenging my abilities in the pursuit of
elevating my physical performance.

In addition, I will limit my alcohol intake to no more than two
servings per week, regardless of the nature of temptation. I will
also terminate my consumption of food three hours (8:30 p.m.) prior to
my bedtime. I will endeavor to by conscious of when and why I eat and
will, to the best of my ability, eat simply to satisfy my nutritional
needs as opposed to my emotional needs. I will also do my best to
make healthful food choices (no white stuff—bread, pasta, potatoes,
rice—as well as candy, pastry, cookies, cake).

I realize that this contract is with myself, Wormsuit, and that it
carries no rewards, penalties, or punishments other than those
associated with the reflection of the strength of my character.

Chipotle Blues

2005-05-19T23:10:00.000-04:00

Tonight I gleefully consumed Chipotle's chips and salsa only to get
home and to learn that Chipotle chips are ELEVEN points. So here I am
totally stuffed and totally bummed I exceeded my weight watchers
points. I just want to loose weight, folks, not consume innocent seem
items only to be burdoned with a full stomach. Why is it so hard?

Oprah

2005-05-16T11:46:00.000-04:00

I've signed onto Oprah's boot camp. It really does seem good. I
don't know if I can follow no alcohol and no chocolate for three
months but the excerise component seems doable. Check it out
http://www.oprah.com/presents/2005/bootcamp/bootcamp_main.jhtml

More on Vitamins

2005-05-08T12:15:00.000-04:00

I am still searching for the perfect mult-vitamin, or at least one
that does not scare me. By scare me, I mean, overwhelm me with tons
of nutrients. I am considering cutting back to only B-vitamins and
other hair, nail and skin vitamins like Ester-C and omega fatty acids.
I found a good bit of information from Vegetarian Times on the
subject from their January 2005 issue. While slanted in their belief
that all vegetarians are superior, I think it is good advice.

But vegetarians in general and vegans in particular do run the risk of
a fistful of deficiencies, including:

IRON. It transports oxygen in red blood cells to other cells,
including muscles. But fortified cereals may already supply a day's
worth, so check before adding more. Other sources include whole
grains, vegetables and beans.

MAGNESIUM. Without this mineral, the body can't metabolize calcium. It
also aids in clotting blood, absorbing minerals and generating body
heat. The best vegetarian sources are whole grains, leafy greens,
legumes, soy and nuts.

SELENIUM. A powerful antioxidant, it protects against cancer (notably
prostate cancer) and other serious health problems. Grains are
vegetarians' major source of selenium, but others include garlic,
onions, broccoli and mushrooms.

CALCIUM. This multifunctional mineral strengthens bones, clots blood,
regulates the heart, helps the body use iron and wards off PMS.
Obvious calcium sources are dairy products--milk, cheeses, yogurt--but
getting enough calcium can be a problem for vegans. They can find
ample calcium in certain dark green vegetables, soybeans, almonds,
fortified soymilk, tempeh or tofu.

VITAMIN D. This essential vitamin enhances the absorption of calcium,
which helps fight bone loss. Vegans are especially vulnerable to not
getting enough D. Fifteen minutes of sun exposure a day to the face
and hands is often sufficient to get the D you need. But if the
weather's dreary and if fortified soymilk and cereal aren't available,
you can get D through a multi.

ZINC. It fights infections and helps the body digest protein, produce
energy and absorb vitamin A. Ironically, vegetarian males who consume
otherwise healthful amounts of whole grains-which contain phytates,
which bind zinc--could be at risk for low zinc intakes. Low zinc
levels have been linked to low sperm counts, says Bruce Ames, PhD, a
professor of molecular cell biology at the University of California,
Berkeley.

VITAMIN [B.sub.12]. It fights Alzheimer's disease and multiple
sclerosis, prevents anemia, promotes growth, maintains a healthy
nervous system and reduces fatigue. Sources of vitamin [B.sub.12]
include nutritional yeast, cows' milk, fortified soymilk, yogurt,
eggs, fortified cereals and fortified meat substitutes such as veggie
burgers. Because [B.sub.12] is found in animal products, vegans
probably don't get enough of the vitamin; a multi will help.

QUIZ: DO YOU NEED A MULTIVITAMIN?

On most days, do you:

Eat 2 or more servings
of dairy foods?

1 serving = 1 cup milk
or yogurt, or 2 ounces
natural cheese
Yes = 3 No = 0

Eat at least 3 servings
of vegetables each day?

1 serving = 1/2 cup cooked
or chopped vegetables,
1 cup leafy vegetables,
or 3/4 cup vegetable juice
Yes = 3 No = 0

Eat 6 to 11 servings of
groins? 1 serving = 1
slice bread, 1 ounce
cereal, 1/2 cup rice or
pasta, or half a bagel
Yes = 3 No = 0

Eat at least 2 servings
of fruit?. 1 serving = 1
piece fruit, 1/2 cup canned
fruit, or 3/4 cup fruit juice
Yes = 3 No = 0

Eat 2 to 3 servings of
protein-rich food?
One serving = 1 egg,
1/2 cup cooked beans,
or 2 Tbs. peanut butter
Yes = 3 No = 0

Frequently skip meals
or miss out on one or
more food groups?
Yes = 0 No = 3

Generally eat the same
foods every day?
Yes = 0 No = 3

SCORING
0-6 points: You could
use a multivitamin.

Competetive Sport

2005-05-07T16:59:00.000-04:00

At times like this (down 0.6lbs) I consider what an aggressive
training program could be link a marathon, half marathon, or even 5k.
I was just browsing around when I find the perfect three --

The Sprint Distance Triathlon:
Swim: ¼ mile = 400 - 500 yards(meters)
Bike: 9 – 15 miles
Run: 5K or 3.1 miles

While it isn't pretty, I can do all three of those. Maybe end up in
some serious weight loose and intense toning? Hmmm...my interest is
piqued, especially by the letter to newbies at
http://www.trinewbies.com/Article.asp?ArticleID=41.

Great Exercise Site

2005-05-04T22:29:00.000-04:00

This site shows you how to do everything correctly:
http://www.healthchecksystems.com/exercise1.htm

In other news, I'm off the wagon and trying to get back on. Very hard to do.

Lapse

2005-04-19T23:05:00.000-04:00

I just ate the hidden stash of leftover easter candy. Godiva coconut
chocolate egg and Cadbury cream egg. Delicious for about 3 seconds
and know I feel stuffed and guilty, not to mention I will weigh in
tomorrow night!

Expecting?

2005-04-17T22:36:00.000-04:00

Down 7.2 lbs I am feeling lighter, toner, and just better. Then at a
BBQ of older single people I was slammed when a Yugoslavian woman
asked me if I was expecting. I am so sensitive about my weight that
my good mood just crashed. I excused myself and went home, after
picking up a brownie-from-a-box. I managed not to cry but it was
close. I have 23 lbs to loose until I reach goal, but do I still need
by buddha belly being mistaken for baby russia?

Mantras

2005-04-14T23:28:00.000-04:00

Visit http://journals.aol.com/jjsilcocks/TheLast50Pounds/entries/310
for a good list of mantras. Mantras are a phrase that you repeat to
yourself to stay on track.

Commitment, Week One

2005-03-29T20:36:00.000-05:00

Last week Tuesday, I made a commitment to only eat sweets once a week. One teaspoon bites and non addictive substances like Quaker low fat chocolate chip chewy granola bar. I learned that Kellog All Bran bars are a much healthier alternative with their high fiber, but both come down to 2 pts.

Back on subject, I made a commitment, I kept it, and I lost 3 lbs. Yeah! I cannot wait to get below 160. It has been so long but I really want to prove my drivers license wrong.

New Old Exercise

2005-03-20T23:07:00.000-05:00

Tonight I am giddy with excitement. Tomorrow morning the weather is forecast at sunny at 39 at 7:30 a.m. I'm going to bike in. I've pumped up the tires, reviewed the bike trail map, and pulled out all my spandexy clothes that don't really fit any more. I'm also a little freaked out. What if I'm too hot, too cold or what if my U lock is no longer locked on the bike rack or my super fit coworker will pass me and I'll feel inferior or I take too long and I'm really late too work and everyone sees too much of me. I'm tempted to call coworker for a pep talk but I know I would feel lame intruding upon his weekend with request for confirmation. Fact is, I love biking to work. Especially in the spring as everything starts to bloom. Despite my two weeks of regular exercise, I suspect my muscles are rearing to go. My epidermis and hair are relived for a brief reprieve fromt he pool's chlorine. What tomorrow will bring in my 45 minute journey, I can barely wait to discover.

Convenience

2005-03-19T13:06:00.000-05:00

A word on convenience is necessary. This past week I visited my
sister and her 50 lbs overweight roommate and got a chance to reflect
on what I thought works best for me when being healthy. My resounding
answer is CONVENIENCE. Convenient foods = fast foods...need I go
further? The art of making everything convenient to you cannot be
overrated. Convenience does not always save money but does always
save time. I think of preparing food items the night before work as a
great act of convenience. Once at work I just open my reused grocery
bag for all the food I need, right there at my desk. If it wasn't
right there I would go to the closest food source - McDonalds - and
buy my way into a greater weight! Convenience applies to exercise
too. Walking is highly convenient as no extra equipment is needed to
partake. I think of when I went to the gym immediately after work.
It was so convenient. I took the train straight to one stop, walked
three blocks, jumped in a 6:15 exercise class and then walked 20
minutes home. No wonder I was at my best fitness then! As spring
starts to come around the corner, I only home that I can find ways to
keep everything as convenient and as easy for me to do as possible.
Really it is an art to make yourself take it easy -- by making it all
convenient.

Indulging and Divulging

2005-03-08T21:22:00.000-05:00

Let it here be known that I love Calorie King because it has the nutrition information for Godivas. No, I should not be looking up the stats on Godiva, but it was wonderful to find that somebody had the information since
Godiva itself did not. Today was a decadent day. I slept in amongst the arms of my sleeping pills. Had Godiva. Also had Marvelous Market's scrumptious cookies. Somehow I've managed to stay on points despite half coming from wonderful cookies.

At food therapy today we talked about how I just can't let go to my favorite friends. It is true but I wish it weren't. I love my cookies and truffles so much that discarding them for a thin body seems insane, I mean great, er... Instant gratification has such a big role too. Cookies and sweets gratify my right away but struggling for a healthy body does not. I am thinking about what can be done and we will brainstorm for ways to convince myself to get with the program. It's hard!

BMI & DMV

2005-03-05T16:33:00.000-05:00

BMI or body mass index is a dietary tool I revisted during the recent great American weigh in. My husband and I calculated our BMIs just now at the CDC's BMI calculator. My BMI remains all too steady at 26.6, but I was surprised to learn his BMI is 26.3, which also puts him in the overweight range. I have always thought of DH as the svelte, skinny and sexy one of the two of us but now the stats reveal it's neither of us. I also feel excited because perhaps he'll want to start WW with me! But really, can you believe I'm 27 and in an overweight relationship? When I was 17 I did not think any of this would be possible.

Today I woke up, grabbed a banana and booked it to DMV before they closed. I took a number at 11:19:38. At noon the DMV closed, so the doors locked; no re-entry. I kept reading my enthralling book Blink. Around 12:45 my stomach start sending strong signals to my head that food intake was very necessary. No problem I thought, and I strolled to the vending machines. It was like a dietary nightmare. Everything was gone but a row of candy bars. I looked at my number, A174, and then number being served, A108, then looked in my wallet where several crisp ones were residing, and I did it. I got a "45% less fat" 3 Musketeers bar and a diet coke to swallow it down. When I escaped at 2:00 I was greeted by a hispanic lunch cart with nachos and tortilla y pollo, etc. Obviously someone else had learned the torment of the DMV food supply and turned around to make a few bucks of it. They were smart, I was not. Next time I will eat breakfast and have diet friendly snack foods on hand. I like to think I made a decent choice given what I had. Returning home, I learn that the bar cost me 6 points or a little over 1/4 my daily food allowance. Referring to the 3 muskeeters web site I am comforted by the claim "* 45% less fat than average of the leading chocolate brands. 4.5g fat per 33g serving vs. 8.2g average for leading chocolate brands." It could have been so much worse.

PMS and the weight

2005-03-03T09:59:00.000-05:00

I have this pudgy coworker who loves to tell me I've lost weight. As
you can tell from my stats, I haven't lost much weight. She tells me
I look like I've lost weight every week or two. This is a major PMS
week for me. I feel bloated and anything but thin. When she came out
with the, "you've lost weight" I got so annoyed. I told her "no, and
I'm not pregnant either". I'm sure she was trying to be nice, but I
just wanted her to stop commenting on my weight. I don't want to look
like I've lost weight, I want to feel like I have. I guess she hit a
nerve but really, why do coworkers feel so entitled to judge each
other's bodies?

Fat-Free Brownie Recipe

2005-02-27T21:18:00.000-05:00

Careful - it is hard to have just one. These are best consumed
straight from the oven.

No Pudge Brownie Mix (almost the same as what sells in the store)

Ingredients
1/2 cup unsweetened cocoa
3/4 cup all-purpose flour
1 Tbsp Corn Starch
1/4 tsp baking soda
1/4 tsp table salt
1 1/4 cup sugar or 3/4 cup splenda/sugar blend
2/3 cup fat-free plain yogurt
1 tsp vanilla

Instructions
When ready to bake mix all ingredients together. Bake in 8x8 pan
sprayed with cooking spray. Bake at 350 degrees for 30 to 35 minutes.
Top with FF Cool Whip (optional).

Individual Serving Method:
2 Tbsp Brownie Mix
1 Tbsp Nonfat Vanilla Yogurt

Stir together until glossy; cook 1 minute in microwave. Top with FF Cool Whip

2 points/brownie

Fear of Success

2005-02-27T20:43:00.000-05:00

Currently I weight in at 165.2 lbs. This means I have lost 4.4 lbs in
the last 8 weeks. You can refer to my inch by inch write up below if
need reminding that my rate of progress is frustrating, especially
when there are others in life and ate meetings who are dropping
quickly. I am very much hoping to make 5 lbs off this week, but I am
scared. In fact, I am scared enough that after much thought on
Thursday, I downed an Au Bon Pain cream cheese covered brownie and
then later in the same day a McD's chocolate milkshake. I think both
acts were an attempt at sabotage. I start wondering if my weight loss
efforts are doomed, if I need medication to accept loosing weight, or
just total lock down on myself as I reach goals.

Recently someone told me that the key ingredient to weight loss
journey was willpower. This statement by a fairly skinny guy irked
me. If only it was so easy to turn off the overeating physiological
cues.

I wish anyone else out there who is having a hard time of willpower
along the greatest luck!

Serious Sensitivity

2005-02-17T21:17:00.000-05:00

Here's the situation: Coworker who is afraid to talk about masturbation, but will broadcast the details of her contraception to other coworker who is a virgin, frequently tells me random crap about her life. For instance, she will not work a second past 5:00:00, not because she isn't hardworking (she isn't) but to avoid a heart attack like her father had. However, she will never talk to me about work which just makes me think she knows she makes several thousands more than me because she negotiated her salary and is "experienced" and thinks I am stupid. I am very sensitive to this because I think I am smarter than virgin and especially heart attack. Why am I the dumb one? Why don't I get rewards on the same level? This emotional rampage I share because it always results in me feeling down on myself and next thing I know my hand is the cookie jar (or office candy pot in this case). My point is that I have to remember that one bad, sensitive, emotional experience does not warrant a special sweet treat, in fact it only makes it worse.

On a positive note, I've been kicking butt with my exercise the last week. I've been jogging, weight lifting, swimming and walking. I can feel it and it feels good! I just looked in the mirror at my belly. It could be wishful thinking but I saw a little 4-pack trying to sneak out behind the fat. It was nice just to think that.

Onwards I go with my next steps in a weight loss journey. Being patient is so hard, but it is rewarding after a while. I do wish I would a bigger loss than this slow trudge of 1.5 lbs here and there. I also wonder if my emotional vulnerability will shed itself with each ounce lost.

Vital Stats

2005-02-15T04:11:00.000-05:00

Blood pressure measured at 112 over 70! Yeah, I'm healthy! Check
your range at http://www.nhlbi.nih.gov/health/dci/Diseases/Hbp/HBP_WhatIs.html

The Bounceless Enell

2005-02-13T00:59:00.000-05:00

I've read the reviews on IShape and other sports related sites. Finally I got adventurous for how some fabric could arrange itself to eliminate all bounce of my 36D boobs. First I will say that a 36D can be a real pain when it comes to movement. Also it gets you out of the market for all those cute Prana halter tops. I bite the bullet and order the Enell. It arrived and I thought I wouldn't fit. Then I started buckling each clasp, from start to finish. The end result was interesting. My chest was halved in size. I headed up to the treadmill and there was no bounce. That bra is quite a contraption but it sure does work well. I think I am a believer in this serious hardware. Bring the high impact excerise on!

All you need is patience

2005-02-08T22:57:00.000-05:00

I'm down 1.8 lbs, yeah! This counteracts the 1.8 lbs I went up last week, so really I am just the same. At the meeting, the leader discussed patience. What a weighted word that is. I blame my lack of patience on my sun sign and red hair. Perhaps this character flaw is what has given me these extra pounds?

I did make a good WW related discovering while surfing the web today. Heath Discovery web site is great because they've calculate many points for many things. Also they have other resources to connect folks in this weight maintenance game.

I am getting in the groove when it comes to preparing for tomorrow's lunch but it does take a lot of time. I am starting to make a good soup too :)

Wendie Plan

2005-02-07T23:12:00.000-05:00

I've seen testimonials about how great this Wendie plan is to lose weight. I am now on day two of trying it out. So far I am impressed. Part of my decision to try it is based on last meeting I attended where someone said a diet isn't about one day but about the whole week. Alternating consumption amounts seems to agree with me. I have managed to stick to my 22 pts today. However, I remain worried that I am eating a lot more than I should be.

In other news, I just had a hot chocolate, home made, and thing certainly filled me up so I feel almost bloated now. Noted for next time.

Wine

2005-02-04T23:10:00.000-05:00

Wine is a lovely substance of which I enjoy consuming. Tonight
reminded me that wine weakens your defenses to all things, especially
food. With some induced gaiety, I devoured by salad, baba ganoush,
swordfish, two glasses of red followed by chocolate cake and decaf
coffee. I am barely standing now!

Pregnant

2005-02-03T16:02:00.000-05:00

Last night in a WW meeting we discussed how overweight women are
frequently mistaken as pregnant. This has happened to me at least
once. Today I learned that my favorite former colleague is pregant.
She is svelte and just down right skinny and now is working to put on
the weight necessary, I'm sure. I start thinking about being pregnant
and the 15-25 lbs I'll gain, and I wonder, when will pregant meant for
just 9 months, not a mistaken identity? This makes me think how much
I want to loose uneeded weight so I have have healthy pregnancy with
pounds going to the baby not my hips.

Here's the chart from www.babycenter.com on how much weight I'll gain
(from my current weight).

You should gain roughly 15-25 lbs. during your pregnancy.

Over the last two trimesters you should gain about 2.6 lbs. every 4
weeks. If you gained the average of the range above, this is where the
weight would go (totals are rounded):
Maternal:
Uterus 1.33 lbs.
Breasts 0.55
Blood 1.71
Water 2.3
Fat 4.59
Subtotal 10.48

Fetal:
Fetus 7.5
Placenta 0.89
Amniotic Fluid 1.09
Subtotal 9.48

Total 19.96

Backlog

2005-02-03T01:17:00.000-05:00

The orange cat sitting on a pile of mail and receipts to process. The backlog makes me wonder, what ever happened to my proactive personality? Out having a smoke break? Well in the meantime I've put off a lot including this diet. For instance, today I have put off journaling and tracking so I could indulge in my favorite brownies. Might I add, in retrospect, that after 5, the favorite brownie isn't my favorite anymore.

At my latest WW meeting, we had to close our eyes and visualize what we will look like when we've succeeded. It was a good exercise, although current I just find it amusing that I'll get down to the 139 I want, and deserve.

The last thing I want to know is how can so many people follow these points so well? Frequently I don't know or I forget.

Binge Recovery

2005-01-31T15:52:00.000-05:00

It's the day after the big binge. I had a small binge today, although nowhere near as bad as the other day. When my afternoon snack time arrived, I went for a chocolate chip cookie instead of the preplanned and prepacked yogurt. I didn't even feel guilty. Following consumption was a big drop in energy levels. So now I feel too full and very sleepy.

My Virtual Before Pictures

2005-01-30T10:38:00.000-05:00

Created at My Virtual Model, Inc

Virtual front view

Virtual side view

Virtual back view

Binge and (No) Purge

2005-01-30T09:54:00.000-05:00

Yesterday I spent the day running around shopping and cleaning. Between the noon lunch and eight 'o clock dinner I intaked nothing other than water. By the time I arrived at that Indian restaurant, I was ravenous. I was grouchy and had hunger pains. I think that makes me a 2 on the scale? Anyway, I chowed downed some pappadom, some garlic nan, some pakoras, some samosas, some malai kofta, some rice and iced tea. My the time the experience was over I was bloated with headache. I returned home and went straight to bed with trash can nearby should I throw up. I had a restless night as I kept tossing and turning to find a comfortable position. I did drink water and pop motrin. Half a day later I have a salty taste in my mouth. I look totally swollen, even around my eyes and my fingers.

This is when I wish I could purge. Wouldn't it be easier if I could have removed the offending items? I am sure the solution is to eat better and have stopped for a snack. Now I need to find out how to recover without repeating the vicious cycle.

As if you need confirmation...

2005-01-28T20:26:00.000-05:00

Tried the Starbucks chocolate concoction. I only had half but the side effect is that now all I can think about is chocolate. I found myself at this computer looking up chocolate frosting recipes on Recipezaar, even after a good weights work out.

Conclusion clearly is: chocolate perpetuates itself, watch out!

Friday afternoon field trip/Starbucks

2005-01-28T15:22:00.000-05:00

On occassion, my boss sends the four of us out on a mission, usually
to get some badge or paper signed. Today was such a day. Being as
one member is a chocolaholic by all definitions, and one is sugar
addict, our conservation quickly turned to food. 'Aholic and Sugar
were talking about the latest Starbucks creation in great detail:
Chantico. I was intrigued so I visited www.starbucks.com for more
information. I met the voice of reason, aka nutrition information, on
the way. Did you know my blueberry muffin has 410 calories? To their
credit, the nutrition info is well done with many variables and charts
to satisfy me.

I looked up points for a few of my drinks that I most frequently
consume. I calculated based on a tall and with nonfat milk and no
whip cream.

Mocha - 3 pts (the perfect marriage of coffee and hot chocolate)
Cappucino - 2 pts (make in decaf and its a good dessert)
Caramel Macchiato - 3 pts (my favorite!)
Latte - 2 pts (plain jane)
Coffee - 0 pts (but who drinks it black?)

What about Chantico? I'm going to sample today and then deny I ever
got near the drinkable chocolate!!

Argh. I'm not going to deny it. I just confused it to the world wide
web. Luckily I am allowed a little flex in my food plan.

First Post/About Me

2005-01-27T22:56:00.000-05:00

About me: a late-twenties WASPy woman, married with two cats living in metro area of DC. Have a job that satisfies me to varying degress.

Purpose: Air my dirty laundry a bit. Share my struggles and successes. Focus on weight-loss and health-gain.

That said, let's begin.

I grew up in a household with three adults all obese at 50+ lbs too much. I love and respect all of them. One passed away of congestive heart failure, one lost every extra pound with help of a nutritionist and a rec center water aerobics group, and one is as stubborn (and fat) as one can be. My adult role models have taught me so much and, unfortunately, comfort eating and overeating are on the list. With a nice dose of obsesity prone genes, here I am.

Dieting is such an icky word. So many connotations associated with dieting from "strange" to "starvation" to "scarey." I've avoided it until my husband's friend offered to help me with liposuction. Now I'm on a 21st century buzz word program - Weight Watchers - and finding some of the buzz true and some ficticious. Weight watchers provides weekly meetings and "points," a balance of fiber-calorie-fat allowances daily.

First of all, no pictures until there is noticeable weight loss. Then I will happily share. In fact, I will be THRILLED to share.

Other than tracking points, I exercise. I follow strength execercises from IShape and aim for a minimum of three 30 minute cardio sessions. My top cardio contenders are swimming, cycling, walking, jogging/treadmill, and hiking. I have pronated ankles so wear orthodics and am hyperflexible so wear a knee sleeve on my right knee to keep it stable. My upper teeth are 75% fake veneers and I'm mildy near-sighted, but neither impacts my exercise choices. My favorite exercise clothes are from REI and Title 9 Sports Title 9 Sports. Exercise makes me feel so good.

I get lifestyle exercise from my 0.5 mile one way trip to the metro in the A.M., climbing stairs, changing the water cooler, carrying groceries, and cleaning house.

I take some prescription meds including a tri-dosage pill, sythentic thyroid, multi, fish oil, evening primrose oil, DMAE, and ester-C. Most vitamins are to add luster to my skin, hair and nails. I'm prone to migraines (Imitrex), insomnia (Clonopem), and minor aches (Motrin). I use a sun box during winter time or I can't get out of bed. I mention pills because they are part of the holistic picture I'm trying to enhance.

Statistics must be posted (if only I could hide from them for longer)
Sex: Not much with this belly
Age: 27.5
Height: 5'6"
Complexion: Senstive, fair, skin with red hair and green eyes
Starting weight: 169.6
WW 10%: 153
Goal weight: 139

WI 0: 169.6
WI 1: 166.2 (down 3.4)
WI 2: 165.2 (down 4.4)
WI 3: 167.0 (down 2.6)

WW stuff: I eat 22 points a day. For each exercise point earned, I eat that much more. I treat my 35 flex points as back up for eating too much. I won't loose weight if I eat all of them, but for now I'm reluctant to limit them as they are effective binge control.

Currently contemplating: Weight loss formulas as seen on Vitamins web site .

Now I shall go forth, leaving some fat rolls behind!