Goals

So, I had a great conversation with my cousin yesterday ( I miss you chica!!!) and we started talking about setting goals for yourself.  Not the BIG ones--small goals.  Monthly goals, or even weekly goals would be AWESOME!!  If you start looking at the big picture (like, you want to lose 50 or 100 lbs.), it seems pretty daunting and overwhelming.  BUT, if you set small goals, like lose 1 lb. a week, or 6 lbs. in a month--maybe to workout 5 times in a week--whatever.  You start to feel like you're accomplishing something more regularly, which will keep you motivated and positive!  I did not set out to lose 105 lbs. when I started this journey.  I started to make better choices in my life and the more I succeeded the more I wanted to do!  Set one today for yourself and then go meet it!! (and then tell me about it!)

So, today I had my usual breakfast, protein shake (180 calories).

Lunch was a fruit smoothie (in the recipe section--200 calories) and some Cheez Its (not a healthy choice, I know but I'm human--150 calories)

Dinner was chicken ka bobs (200 calories) and corn on the cob (120 calories)

I also had a serving of sour patch kids (140 calories)

Total for the Day:  990

I know I'm really low for the day, but I haven't been feeling good and that's really all I wanted to eat.  We'll see what tomorrow brings!

10K Run

So sorry to any of you who check this blog regularly, but I had such a crazy weekend with no extra time at all.  I'll try to do better this week!

So, the 10K was difficult for me!  I felt very prepared going into it but for some reason, that morning, I just didn't feel good!  This became a VERY mental challenge for me.  I had cramping early on, it was REALLY hot, and I just wasn't performing as well as I have before.  It was frustrating b/c I really expected to perform BETTER because of adrenaline--no such luck!

So, about 2 miles into it I was really struggling.  This became about something much more than a silly race.  It became about my goals that I had set for myself and one of those goals was to NOT WALK at all during this 6.2 miles.  So, I mentally started going through everything that I've accomplished in the last year--EVERYTHING.  I went to a different place in my mind and just kept putting one foot in front of the other.  Half way through, I thought there was NO WAY I was going to be able to continue--but I kept plugging ahead.  Now, I know I was almost last but this was a competition with myself--to see if I had what it takes to endure--and I did!  I completed it!  It took me a VERY long time--but I succeeded.

I related it mentally as I was going to this whole weight loss journey I've endured.  It hasn't been easy, but I've been determined to keep putting one foot in front of the other and feel proud of what I've accomplished.  Yes, there is improvement to be had, and hopefully I'll get there but as long as I keep moving forward---I'm successful!

A New Day

Each day is truly a new day!  It's another chance to make good choices in your life no matter what happened the previous day (don't worry, I was good yesterday--I just didn't have time to blog:).  So, I'm sure you'll find that I have a lot of routines in my life now that I kinda stick to.  My morning protein shake is a norm for the 5 days a week I workout in the morning and lunch usually has a similar ring to it--but I'm a creature of habit, I think most of us are.  So, I found habits that worked for me--foods I liked and just kept doing it.  Todays food looked like this:

Breakfast:  Protein Shake (180 cal)

Lunch:  Goldfish crackers (140 cal), cherries (45 cal), and turkey sandwich (170 cal), 2 big marshmallows (50 cal)= 405

Snack: Fiber One bar (90 cal)

Dinner:  Big Bowl of Honey Bunches of Oats (500) & another marshmallow (25 cal)=525

Total:  1200 (my current daily count is 1375)

Does it seem like I don't eat a lot?  I don't know if it seems that way to you---but again, my calorie count is MUCH lower now than it was when I first started losing weight and had a LOT more to lose.  Now that I only have 23 lbs left, I have to eat less but I'm so used to it and DO NOT feel hungry.  If I did, I could eat more because I worked out twice today and am still under my calorie count number.  Hopefully you've all gone to LiveStrong or some other website to calculate the number of calories that is right FOR YOU!  Let me know how I can help!

What do you want to know??

Is there something that anyone out there wants to know that I haven't answered already?  Please send me them and I'll be happy to answer them as best I can!

My mom wants to know when I drink water.  All the TIME!!!  I have a portable water bottle that holds about 3 cups that I take with me almost everywhere.  To workouts, in the car, at the computer, watching TV--whatever I'm doing, my water is pretty close by with lots of cold ice--because that's how I like it!!!  If I only drink it 4 times a day, that gets me 12 cups and that's really not hard to do at all.  Just keep it accessible!

My mom also wanted to know how I handled the bridal shower we threw for our youngest sister on Saturday.  What I did was I enjoyed the many fruits and vegetables that we provided there.  Then I took home a bunch of cream puffs and a lot of the cake as well and ate them the very next day, on my free day.  It's not as hard to resist if you know you'll have it on YOUR TERMS.  You're in control--the food is not the boss of you!

So, today I had my normal protein shake for breakfast (180 cal).

Lunch was a PB&J sandwich, pretzel sticks, and a granola bar (385 cal)

Ate another granola bar while I was making dinner because I was starving because the kids and I had been gone all afternoon (90 cal).

And then, I had 2 pieces of the homemade BBQ chicken pizza I made for dinner because I was so low on my calorie count for the day.  Roughly 500-600 calories.

Then I ate a bunch of raspberries at my daughter's baseball game (45 cal).

So, before I factor in the 2 workouts I did today (morning and 5 mile run tonight), my calorie count was 1300--which is still under my daily allotment.

Another good day!  This should be a really good week for me, because my 10 K race is Saturday and I surely intend to be in the best condition possible!  Hope everyone else had a great day!

Monday, Monday

Whew!  Mondays are the worst--in the morning!  I felt so crappy this morning after my free day yesterday (as I usually do).  I drank my protein shake around 6:30 and then went to workout at 8:30.  Man, what a difference I felt after I led the workout this morning!  So MUCH BETTER!!!!  Still a little nauseous, but a really sweaty workout makes me feel great!!!

So, I drank water during my workout and when I got home, filled up my water bottle again and took the kids to the park for an hour.  Not hungry yet--so I didn't eat anything!  After playtime and dropping my 5 yr. old off at tumbling, we came home for lunch.  My lunch today actually was some cherries and strawberries, and a bowl of Honey Bunches of Oats (that's what sounded good!)--roughly a little under 400 calories.  (cereal and milk was 280 and I probably ate 100 calories worth of fruit)

So, I kept myself occupied until about 3:30 in the p.m. when I got hungry again.  So, I ate a Skinny Cow ice cream sandwich (140 cal) and drank a bunch more water!  (already at 9 glasses for the day)

Then, I was making dinner which required me to cook some chicken first (in a little olive oil with some season all) and I ate one of those tenderloins before I put them into the casserole I was making (90 calories).

Then for my dinner, I ate taco soup that I have leftover from a couple of nights ago (which is a recipe I'll add later (340 cal).  Drinking water alongside (12 cups now)

Total Calories for the day (not including those burnt off during my workout):  1097--that's from my Livestrong Daily Plate.

I could still eat more at this point, but I'm not hungry and I don't like to eat much later than 7 p.m. at night--helps with fat burning.

Good day today, but Mondays usually are b/c I feel so sick of food from my free day!

Know yourself

So, if you're a fan of The Biggest Loser, you know that most people gain weight for EMOTIONAL reasons, not physical.  This is different for everyone and should really be looked into on a personal level.  I've not had some BIG traumatic event in my life that led to my overeating.  My problem is I'm an emotional eater--so I eat when I'm stressed, bored, sad, angry--whatever the emotion is, I tried to cure it with food!  Whatever your reason is--you HAVE to find another solution!

So, now when I'm feeling stress, I try to go for a run--which works great!  I also try to keep myself really busy in the late afternoon because I know that is the time of day I usually just want to snack for not reason at all.

Like I said, it's VERY PERSONAL!  Only you know yourself and can figure this out.  But once you know why you overeat, it's much easier to make food less important in your life.  I would love to hear anyones' thoughts or experiences on this, so send them to me!

It's True What They Say...

Breakfast TRULY is the most important meal of the day, ESPECIALLY if you are trying to lose weight.  So, I know a lot of people try to skip breakfast to save on calories or whatever, but in my experience this is NOT BENEFICIAL.  If you wake up and go about your day without eating for 4 or 5 hours, your body is going to go into STARVATION mode.  This means that as soon as you DO eat (lunch, let's say), your body is going to STORE that food instead of burning it off.  If, however, you do eat right when you wake up, your metabolism gets FIRED up immediately and your body starts burning fat right away.  You really should try to eat SOMETHING every 4 hours to keep your body from going into STARVATION mode.  It's a survival technique and if your body thinks it's not going to get food for a while, it stores it!!  It's amazingly miraculous how we are created!

So, use it to your advantage.

Eat something first thing in the morning.  It doesn't have to be a lot.  I know a lot of people workout in the morning--SO DO I!  I drink a protein shake about an hour and a half before I workout and feel great!  Then, you can wait until lunch.  But, then in between lunch and dinner--eat a SMALL snack to help that metabolism stay active and strong.  I promise you will see better results AND you'll feel a whole lot better!

Plateaus

So, I talked about this a little bit already when I mentioned NOT weighing yourself every day.  This is a gradual process and you're not going to lose weight all of the time.  My most recent LONG plateau, ironically, was when I was at 99 lbs. just aching to hit that 100 lbs. lost mark.  Well, unfortunately, that plateau lasted 3 LONG weeks.  However, I still kept at it and took my measurements throughout it and lost a couple of inches in that time.  Once I hit the 100 lb. mark, I lost 3 lbs. the next week and 2 the next--so they do break, eventually.

It just requires a little bit of patience.  If you have quite a bit of weight to lose, you'll lose some very quickly at first--but it will slow down.  Do not give up---anything worth while will take effort and time.  This has taken me over a year and I still have 23 more lbs to lose to hit my goal.  Remember we're in this for the long haul and the longer it takes to lose the weight, the more likely you are to keep it off FOR GOOD!!!

Mango Salsa Chicken

So, I made Mango Salsa Chicken for dinner for the whole fam last night which is a meal that I definitely eat!  It's great tasting and VERY healthy.  I usually have plenty of leftovers to make my lunch for the next couple of days too.

So, I'm sure this works with any salsa, but I use the Peach/Mango Salsa from Costco.

6 Chicken Breasts
1/2 container Salsa

Put in the crock pot on low for 6 hrs. or high for 3-4 hours.  Then shred up the chicken and put it in whole wheat tortillas.  I like a little bit of light sour cream in mine and my family puts cheese in theirs--but I try to stay away from the cheese.

It's delicious and nutritious and SUPER EASY (which is why I LOVE it)!  Let me know if you try it and what you think!

Bad Days

I would by lying if I told you that I followed my exact plan perfectly for the last year that I've been living this way.  That would be a BIG FAT LIE!!!  It is very true that this is the way I live 99% of the time.  However, I have had bad days--even bad weeks here and there.

Today, for example, was a bad day for me!  I haven't had one for a month or so, but for some strange reason, I couldn't resist the chocolate cake I had sitting on the counter left over from my free day yesterday (which is why I try to make sure there's nothing tempting left after my free day, usually).  What's funny is I actually didn't enjoy it yesterday--I didn't think it was very good at all!!!  I still didn't enjoy it today, but for some reason HAD to have it.  Well, that's life!

The trick is to FORGIVE yourself!  You are human and will mess up from time to time.  We are not machines and there will be ups and downs.  We just want the ups to outweigh the downs, and we're heading in the right direction.  The important part is to NOT LET it bring you down so that you give up completely!  Yes, I had chocolate cake and ice cream today--but the remainder of the day, I ate great.  I also worked out this morning and will go for at least a 4.5 mile run tonight!  The world HAS NOT ENDED!!!!!  This will happen sometimes and it's OKAY!  Just get back on the horse.  Don't blow the rest of the day--because if you factor in my exercising today, this will not cause me to gain weight at all.  Now, it may thwart any weight loss I may have had for the week--or possibly I'll only lose 1 lb. instead of the 2 I lost last week.  But, I'm still in control if 99% of the time, I'm eating healthy.  I lost control for a moment, but I will take it back IMMEDIATELY.  I am stronger that that and so are YOU!!!!

To Thine Own Self Be True

So, I thought I would throw that title in there to see if anyone knows what it's from (not Shakespeare, the more current movie????)

Anyway, I had to go to an old ward of mine to visit today and ran into a LOT of people that did NOT recognize me!!!  Many of them were SHOCKED at my transformation since I'd last seen them.  Understandably so--I weighed over 100 lbs more.  So, I was asked MANY, MANY times what I've done--and it's always the same answer "Calorie count, eat right, & workout" but as you've hopefully learned, it's a little more in depth than that--I just don't have the time to go into it with everyone that I run into (that's what this blog is for!!!).

As one lady was giving me a ride home, we had the chance to talk about it for a little bit and I explained to her that I spent a couple of months trying different things, exploring different foods, different workouts, different schedules to find what worked for ME.  I got to know myself in a way that I never had before.  I found a system or routine that I KNEW I could live with and stick with and not obsess about daily and nightly.

I KNEW that I could not give up sweets completely but could not stop at JUST ONE of something, and so began "The Free Day."  I knew that I didn't want to force myself to eat every 3-4 hours, I just wanted to eat when I'm hungry and I knew that I didn't want to have to eat the same exact thing every single day.  Thus, I began calorie counting and finding this works FOR ME!!! This lets me eat what I want, when I want!  Spend some time getting to know yourself.  Get to know your strengths AND weaknesses and how to use them together to step into a healthier lifestyle.  You will be so glad you did!!!

Slave to the Scale

Do NOT be a slave to the scale!  I understand (believe me!!)  how hard it is to not step on the scale daily because you're PRAYING something has changed.  Let me tell you--this is a sure fire way to get you depressed, which then may cause you to eat something you will regret!!!  Your body has to go through this change GRADUALLY!!!!  That means, while you will lose weight, it will NOT be from day to day.  My suggestion is to pick 1 day a week and weigh yourself at the same time of day that day each week.  For me, I step on the scale (usually) Sunday mornings when I wake up because this is most often, my free day.

When you start restricting your calorie intake you may lose weight quickly at first, but then your body will hold onto the excess fat to try and figure out if it will need it because it is going into "starvation" mode so a few days will be the same, or you may even gain weight.  But, if you're consistent and continue, your body will adjust and start letting it go because it knows you are feeding it--just not as much!

I also HIGHLY recommend taking your measurements and tracking those--weekly at first (if you have a lot of weight to lose) and then monthly as you have less and less to lose.  You will see changes HERE constantly if you are being consistent with your eating and working out.

Just recently, I didn't lose a single pound for almost 4 weeks, but I did my measurements and found that I had lost another 1/2 in. of my waist, hips, and butt.  So, that helps you stay motivated even if the scale doesn't.

Also, don't worry about what the world says is your ideal weight--that is just a number!  I think WE are the best judges of what our body should feel and look like.  I don't ever expect to weigh 125 lbs. which is the ideal weight for my height.  I believe as long as you're healthy and strong, you will know when you've reached YOUR ideal weight.

Obedience

Understand that I am a member of The Church of Jesus Christ of Latter Day Saints and will have some spiritual things I wish to talk about from time to time.  If you are not a member of the same faith, it is your choice to continue reading but I have a firm testimony that these things are true!
In the scriptures, we read that “When we obtain any blessing from God, it is by obedience to that law upon which it is predicated.” (D&C 130:21.)


Here is the law:  The Word of Wisdom (D&C 89)


What are the blessings we are promised from the Word of Wisdom?
  
18 And all saints who remember to keep and do these sayings, walking in obedience to the commandments, ^ashall receive ^bhealth in their navel and marrow to their bones;

  19 And shall ^afind ^bwisdom and great ^ctreasures of ^dknowledge, even hidden treasures;

  20 And shall ^arun and not be ^bweary, and shall walk and not faint.

  21 And I, the Lord, give unto them a promise, that the ^adestroying angel shall ^bpass by them, as the children of Israel, and not slay them. 

Now, traditionally in the Church, we focus more on the "evils" of alcohol, tobacco, strong drinks, drugs, etc.  But, I believe that people are scared to remind others that we should be eating mostly fruits, vegetables, grains, fowls of the air, or fish.  Red meat is to be used "sparingly."  And there's no mention of fats and sweets b/c they weren't around back then--but they are not in the "Good" category--we all know this!

We are to refrain from any ADDICTIVE substance.  Well, thankfully I've never given in to any temptation to smoke or drink so I don't know that I would be addicted to those substances.  However, I DO KNOW that I am ADDICTED to sweets, junk food, and virtually any type of food that is unhealthy.

Can I really say that I've lived the Word of Wisdom my entire life, I don't believe that I can.  That really hurts to say, but it's true.  The Lord is promising us health and strength if we will listen!  

Now, I don't believe that a food addiction prevents you from feeling the Spirit like some other harmful substances would.  But, I do believe that I can feel the Spirit MORE present in my life since I've been taking better care of this precious gift I've been given--my body.  It's not actually mine and I need to return it in the best condition I can to feel that I've pleased my Heavenly Father. 

We will be blessed if we obey the Word of Wisdom completely and fully!  I KNOW this to be true!

Life's NOT Fair--So Deal With It!

My sister is trying to help me change the layout of the blog a bit, so don't be surprised when things change (probably often) and I have a section now where others can share their thoughts or tips they've learned.  All you have to do is email me, and I'll add it in.  One other note--much of the time the things I'm saying are directed at myself.  I'm just opening this up for you all to see what it is I feel on the inside. I'm not ever yelling at you--I'm yelling at me!  I have to stay motivated because this is the rest of my life, so hopefully no one will ever take offense at anything I say.  And on that note...

I, like so many of you, I have often cursed my genetics for giving me this never-ending problem of being addicted to food AND gaining weight quickly and easily!  That is a talent that I have for sure!  I've often looked at the naturally skinny people around me and felt envious that they don't have to worry about what they eat constantly and they can live if they don't get a workout in EVERY SINGLE DAY.  I've often wondered if I would make the effort to workout so much if I was naturally thin---DOUBTFUL!  Even though I do enjoy it and I know it's very healthy--there are other things that are more FUN!

So, it's true, Life is not FAIR!  It STINKS!

However, if you're a spiritual person, like I'd like to think I am--you know that we've been promised that we will not be given ANY trial or hardship that we cannot endure or overcome.  I have seen other "thin" people go through things I would never wish on another human being.  The loss of loved ones, physical handicaps, financial destitution, etc.  Here's the thing--we're all dealt a hand in this life.  It's all a matter of what we do with that hand!  So, it's not fair--so what?  Is it fair when anything bad happens?  Of course not.  But it is our refiner's fire!  Our opportunity to show what we're REALLY made of!  Do we just lay down and take it and think, "Well I'm just meant to be overweight."  I DON'T THINK SO!!!!  We prove who we truly are inside!  I'd like to think that I am making amends for all the time I've wasted just lying down and giving up and hope to be able to continue to do so as long as I need to (which probably means until the day I die or somehow get a Genetic transplant--do they have those????:)

The Magical SWITCH

So, I got an email that asked me how I was able to flip the switch in my head to want this for myself. I'm not sure it was ever any 1 particular thing, probably more a culmination of things but I'm gong to try my hardest to answer that openly and honestly.

First, I mentioned the passing of my Grandma. I do believe this was the first flip, but I was 8 months pregnant at the time and couldn't actually begin any lifestyle changes (at least not effectively). I watched her in the last few years of her life and how much my oldest daughter LOVED her. She was such a sweet and wonderful woman but she couldn't MOVE for years. Her quality of life was one that I desperately did not want for myself. I KNEW that with my genetics, if I didn't make MYSELF a priority--that would be me! I would be the kind of Mother that can only sit on the sidelines as well as a grandmother (heaven forbid that day ever comes!:)

I was tired of life passing me by and feeling like I was barely hanging on for the ride. I wanted to be in CONTROL of what happens to me. You know, be the driver instead of the passenger in my OWN LIFE! It's MY LIFE--so then I really started thinking about what makes me happy, really happy!!!! Was I happy being obese??? Of course not! Would I be happy if I knew I was the one in control??? Why, yes I do believe I would be! And didn't I deserve to be happy??? ABSO-FREAKING-LUTELY!!!!!!!!!!!!!!!

Another feeling that I had prior to making these changes was "Will my children be embarrassed by my size?" My mother always took care of herself and has NEVER been overweight (but she's had to work very hard for that) and I always had a sense of pride when my friends would tell me how pretty she was or how young she looked. "What will my kids think of me, or worse, what will their friends think of me?" Now, maybe that shouldn't matter--but it did to me. My oldest daughter is now 9 and I thought, I want to be the BEST mother I can be for her AND for ME--and that is not being obese!

Lastly, I prayed! I prayed for help and strength because I knew it wouldn't be easy. So many things that are worth anything are never easy. But, I also knew that if I was supposed to be healthy and live a better life, then the Lord would help me do that if I just asked sincerely and earnestly. I have never stopped praying for help and I truly believe that my Grandma has been a part of that help from beyond the grave because she knows how miserable it is being overweight and she doesn't want that for me. However, I also know that I have been helped by my Heavenly Father and feel His Support constantly in this endeavor. You are NEVER alone!

Time is of the Essence

Okay, so I hope that I've made it clear that this lifestyle is what's worked for me to lose 103 lbs. (so far). It may not be for everyone! Let me just stress that I don't have a lot of free time. I have 4 children, am a stay at home mom--so I cook and clean frequently, and I'm the Stake Primary President (if you know what that is!:)

Let me stress that you could lose weight successfully just by eating this way alone! Exercise is not required--but this is what it will help with: Energy, toning (not as much flapping in the wind), cardiovascular health, stress management, sleep, and tons of other things that I just can't think of right now.

I couldn't do a whole lot when I first started working out but I began to add more when I felt that I could. At this moment in time, I workout every week day for 1 hour. 4 of these days are cardio workouts--with a little bit of abs mixed in. And 1 day I do weights for toning and muscle building. In addition to this, for the past month or so, I've been running 3 nights a week as well. Now, I understand that you may not have this much time. You have to find what will work with your schedule.

The morning workouts I do are at my church with a bunch of other ladies and we have the option of letting our kids play together so it's really like a free gym membership--AND my kids are having a nice play date at the same time. The additional running does take me away from my family a little more but may or may not continue as much once I complete the 10K race I've been training for. I have an AMAZING husband who supports me and knows how much better I feel and really, that I'm a better wife and mother because of it.

As I mentioned, you can lose weight without the exercise but for your health--I strongly suggest doing something, ANYTHING. It really becomes enjoyable the more you do it!

Food You Like

Okay, so now that you know what kinds of food you're looking for--let me tell you about some of my favorite things to eat (because I know that's what you want to know, right?).

Almost every day I drink a protein shake for breakfast. It's quick, easy, low in calorie, AND it doesn't make me too full because I do a morning workout shortly after that time. But, on the days I don't workout as hard or on the weekends, I'll eat oatmeal or cereal. Frosted mini-wheats or multi grain Cheerios would be my first choices. But, LOTS of cereals are good and low calorie. Just remember to MEASURE what you're eating and the milk you put into it--so you know EXACTLY how many calories you're eating---SO IMPORTANT to measure it out. Don't worry, you'll get used to it.

Lunch: I get a loaf of the Sara Lee 45 calorie bread for myself. My kids and my husband do NOT eat it! I can make a tasty PB & J sandwich. I just MEASURE exactly 1 T. of peanut butter (95 calories) and 1 T. of jelly (I usually use sugar free jelly--but you can use regular for 40 calories more). If you use regular jelly this sandwich has 235 calories and if you use sugar free jelly it's 195!

I also like Turkey sandwiches with a nice lean turkey and a tiny bit of Miracle Whip and maybe even some avocado on top--lettuce, tomato, WHATEVER you like.

Those are my favorite sandwiches and then I'll have some pretzels with it or an apple, or yogurt--just something that sounds good. And then I'll usually have a Quaker granola bar to satisfy my sweet tooth.

There are other things I may eat like lean pockets or a lean cuisine meal--but I eat sandwiches more often.

Dinner is the hardest if you're cooking for a family as well. Sometimes, I'll make something that is very healthy and enjoy it with my family--but I can't afford to cook like that often. So, usually I will eat something else for just me. This is where I will cook up some grilled chicken or some pre-packaged meal that is easy for me. If I REALLY don't feel like cooking, a nice bowl of Multi-Grain Cheerios will usually hit the spot for me. This is definitely the hardest meal for me because I don't enjoy cooking! There are a LOT of great recipes out there though for those of you who do enjoy it! I do try to add some veggies in with whatever I make--unless it's cold cereal (veggies don't really go with that).

I'm all about what sounds good to eat. I don't force myself to eat 5 servings of fruits and vegetables unless thats what I want to eat that day. The main thing that I focus on is calories and fat in everything I eat.

I almost always get hungry in the afternoons and will eat a snack then. Sometimes I'll make a fruit smoothie with 1 c. of skim milk, 1/2 c. yogurt, and some frozen fruit--really tasty! Sometimes, a skinny cow ice cream sandwich or a Kashi oatmeal cookie--again, things I LIKE!!!

You have to find the foods that you like and are low in calories and fat too. I don't expect you to just eat whatever I eat (although you will lose weight :)

You're trying to find things that fit into YOUR new lifestyle. It takes a little while but you'll find them and I'll share more another time. Just remember to take it one day at a time--small accomplishments each day go a looong way!

Beverage of Choice

WATER, WATER, WATER!!!!!! This should be your beverage of choice!!! If it's not, you could do crystal light or something to flavor it that's low in calories--but seriously, drink it and drink a lot of it!!! At LEAST 8 cups a day but I usually drink 10-12.

I personally like ICE water--not as much of a fan of just cold water, somehow the ice makes it taste WAY better!

Yes, you can drink other sugar free beverages but all your body needs is WATER! Once you adapt that change for a month or so, you will not miss those other drinks at all. Yes, everything is hard at first--but we're trying to make a better lifestyle, this is not temporary!

Did you know that sometimes when you feel hungry, your body is actually just thirsty????

I always try to drink water when I'm feeling hungry to make sure that I really am hungry.

Just a thought!

It's all about the Math!!!

Well, my sister posted info about this blog on Facebook so apparently more than 1 person has looked at it! Well, thanks Jodi for the encouragement but now I must hurry and blog something else to try and keep you interested:)

So, I mentioned that I tried eating a protein and a carb 4-5 times a day and that I wasn't really happy doing that. I really started thinking about how I wanted to LIVE--not diet!!!! This is not a diet, it is a new way of life and a new way of looking at food!

Even though I love food, I now have learned the ability to look at food more as an energy source--not something to kick a craving or an emotional moment. Except on my Free Day, of course, all bets are off on that day (ask my husband, he'll tell you about my Free Day stomach I have by the end of the day--not pretty!)

I began to look at everything I ate, what's in it? Is it something that only has empty calories and won't fill me up? Is it full of fat? What are the calories? How many calories does my body need in a day?

All of these questions began to re-direct my mentality. I found an AMAZING website called livestrong.com where you can find out how many calories you need to lose 1 lb. per week or even 4 lbs. per week (which is NOT healthy and I wouldn't recommend!). Since I had a LOT of weight to lose, I began with trying to lose 3 lbs per week--but remember--I still had my Free Day where the calories would SKY ROCKET--so I didn't necessarily lose that much per week, but it was usually at least 2 lbs or so a week. I began to find foods that I enjoyed eating and were low in calorie--and I just plugged them into this website. When I exercise, I can put that in there too and it will tell me how many MORE calories I can eat if I want. I would usually try not to eat that amount and have the extra burn, but I'm HUMAN--there are going to be BAD days!!!!

So, I plan on updating this blog often but let me just walk you through what I ate today:

Bkfst

Frosted Mini Wheats (exactly 24 biscuits and 1/2 c. skim milk) 240 calories

Lunch

BBQ chicken breast--170 calories

Quaker low fat chocolate chunk granola bar--90 calories

1/2 c. yogurt--55 calories

Snack

Skinny Cow ice cream sandwich--140 calories

Dinner

Lean pocket--290 calories

salad with light dressing--60 calories

Now, there's a few things I need to mention! I did not eat a lot today! My sister and I are planning on running in a 1/2 hr and I didn't want to be too full b/c we're working on 6 miles tonight. Also, my calorie count at this point is MUCH lower than it was when I first began this. A year ago, I could eat 500 more calories in a day and still be losing 3 lbs per week. Hopefully this makes sense. You gradually train your body that it doesn't NEED as much food! Because, it certainly DOES NOT!!! We eat SO much more food than we actually need to function WELL! That is our culture and it has led us to where a vast majority are overweight or obese!

What I have done is essentially what a gastric bypass would do--but in a healthy normal way. I've helped my stomach be smaller in a gradual way be eating less food gradually. I feel GREAT! I have things that I enjoy eating!!! And, remember, the FREE DAY!!! (Mine's tomorrow, and I will probably tell you how much crap I ate)

This is seriously a simple (not simple to execute, but simple in written form) math problem. Calories IN vs. Calories OUT. Move more, eat less. This is not the quick fix that many people are looking for. I'm not giving you an easy solution. This is one that takes effort and diligence, but one that I promise will bring GREAT rewards and you will have ONLY yourself to thank because it's all you and only you that can make this work. You have only yourself to BLAME or to THANK for choosing another life!

I will post more at another time but hopefully this is helpful in some way. Feel free to post comments or questions about anything and I will get back to you as soon as I can!

I just want to help!

Free Day

Again, this change began in very small steps! Once I had been working out consistently for a couple of weeks I decided to try and go back to the "Body for Life" style of eating that I have attempted before (and been successful for a little while). So, I began eating 4-5 small meals a day with a protein and a carb. It wasn't very long before I realized "I CANNOT LIVE LIKE THIS!" Sometimes I'm not even hungry when I HAVE to eat and I don't always WANT a protein!

I have absolutely nothing against this program--believe me, it works if you can stick with it!

However, the one part of this program that I did like was the "Free Day." Well, what's not to like, really????? You take one day a week and get to eat whatever and however much you want! Sounds pretty awesome to me!!!!

So, I started trying to just eat healthier during the week and usually made Sunday my Free Day.

Let me explain why I think this Free Day is SO effective:

1. You are not deprived of everything you love all the time! You will get to ENJOY food for one day a week!

2. Your metabolism actually benefits from "shaking things up" so your body doesn't get used to the same thing for too long.

3. This was a great motivation every Monday for me to eat better because I felt SO disgusting after my free day.

4. You still can ENJOY life! Go out to eat once a week, have some birthday cake at that party, you know--live a normal life!

Even now that I don't have too much trouble eating well during the week, I still force myself to eat CRAP on my Free Day because I know what it does for me mentally! I know that if I were to say to myself, "You can never eat that," well that's the first thing I would want to do and then I would binge and feel terrible all the time--instead of just on 1 day a week!

Try it, I think it's a brilliant thing!!!!!

Beginning

I did not just wake up one day and decide, "Today's the day--I'm going to change every bad habit I have all at once." It's all in stages. For me, the first step I took was to start trying to get more active. I waited until 6 weeks after I had my little boy Logan and started implementing an exercise routine. I couldn't afford a gym membership and it was the middle of winter in Utah, so going outside for a walk didn't seem very feasible. It wasn't a lot--just about 3 days a week of some good cardio videos that I had and that I enjoyed doing. For me, it was a start and the better I started feeling the more comfortable I was at making other changes to my lifestyle. One day at a time became my mantra...

Where to Start?

It's hard to know where to start. I guess the first question is, how did I get to be 280 lbs? Well, as many of you know--it doesn't happen overnight. Genetics certainly plays a part! I was never a skinny child/adolescent. I was never obese at a young age, just thicker than all my peers. Somehow, my parents did such an amazing job raising me, that I still had a great amount of confidence in myself and never really minded being a little heavier. They would always tell me, "we'll be here to help you if you ever want to do anything about it." There was always a small part of me that wanted to do something, but it always seemed too hard and the larger part of me didn't want to make such an effort.

I married quite young, but I picked the right guy who has always loved me for me, no matter what I look like. During our first year of marriage, I started gaining a little bit of weight because we would eat out ALL the time. But, my real weight gain didn't start until my first pregnancy. In my first pregnancy, I went from 175lbs. to 240 lbs in 9 months! At that point, I was obese! I spent the first year of my oldest daughter's life just being a mom and not having the time for me. I finally wised up and got to work and was able to get down to about 195 lbs in a few months. However, I was just using a FAD diet and as soon as I stopped and had a couple of miscarriages which depressed me greatly, I immediately started to put the weight back on.

Why???? I ask myself this all of the time! Why do I turn to food for just about every emotion I feel--BOREDOM, STRESS, SADNESS, ANGER---they all feel better when I eat. So, this last year's journey I have come to the conclusion that I am a food addict! There is no deep-rooted sadness in my life, I just had never learned to substitute something else in the place of food whenever I'm feeling one of those emotions. I also never put myself first. I now have 4 children and each pregnancy I put on a TON of weight and then was the selfless mother and never took any time to take care of ME. I was a great wife and mother--but I had lost myself amidst 280 lbs. of fat!

Frequently, I would try a new FAD diet and lose some of the weight temporarily, but it always came back full force and usually with another 15 lbs. just for fun!

So, in December of 2008, my grandmother passed away. I was 29 years old and 8 months pregnant, weighing in at just under 300 lbs. My grandmother lived the majority of her adult life overweight and in the last years, morbidly obese. There is no question in my mind that her weight caused all of the diseases which led to her death. My grandma could never "be" the kind of grandma to play with us because of her size and lack of energy. I think I decided at her funeral that if I didn't shape up soon, this would be my legacy and I can't think of a worse way to leave this world--knowing that you could have done something to prevent or prolong it.

I actually feel that my grandmother has been helping me, giving me strength when I've wanted to give up because she does not want me to live life on the sidelines. I am grateful to her for the wonderful person she was and the many things she taught me--especially this: "You're worth it!"

A Name

My sister suggested that I start a blog to express my accomplishments, goals, frustrations, etc. I struggled to figure out what to call said blog and decided that if I can just help one other person by sharing my experiences then it would all be worth it. So, the name is: To Help the One. I have no idea if even one person will look at this but am hoping that this avenue helps me feel better about myself and maybe even help me learn something new in the process.

Why did I start this blog? Well, in simple terms, because I've lost over 100 pounds in the last 14-15 months or so. But more than that, to try and make weight loss real for anyone struggling out there. To give support, advice, or a listening ear. To help people see a REAL person succeed and give the techniques I used to do it. To have a place to vent about MY frustrations, plateaus, and just bad days that always occur and to have someone else to share it with b/c I truly think my family may be a little tired of it! All of the above and many more reasons, which I'm sure will come to me later. So, here we go....