Humpty Dumpty Had a Great Fall

By Tina Michelle Cameron

Well, my 6-week healthy eating and working out is not going as planned. I have lost 6 lbs and zero inches. I am disappointed in myself—again. I have not been walking and have used my new stationary bike only three times. I am stressed with school, overly fatigued and no energy. And, have no self-control when it comes to Halloween candy! I am one that stress eats, happy eats and in general have a very sweet tooth. There, I said it—all my excuses. When I usually get started on a “diet”, I am focused and usually obsessed about it, but, if I slip up, well, I slip up in a big way. I was keeping track of everything that went in my mouth and well, after 2 weeks of that along with my brain saying, I’ll log it in when I get up tomorrow or when I get home and one day leads to two, then 3 weeks of no logging my intake.

So, starting November 1st, 2018, I will once again, begin my one thousandth diet and I have promised myself to start keeping my food journal logged in on my phone as well as a daily exercise program. I am beyond upset and disappointed with myself—again. I am tired of being tired, tired of being overweight and unhealthy and tired of staring at the cute clothes in my closet that I cannot fit in. I am like Oprah in that I have a whole range of sizes. I am in disgust at my body, my thighs especially and my sagging skin.

I will once again try the Keto diet. My goal for now is to lose 10 lbs by January 31st, 2019.  I think that is a doable goal. If you would like to join me, please email me at tmcameron@crimson.ua.edu. I do better if I have a partner to keep me in line.

I will keep you guys posted once a month on how I am doing and would love to hear from you all. So, in the meantime, please feel free to send me any advice, recipes or workout regimens. I am posting one of my favorite recipes from Weight Watchers for those that like Little Debbie Snack Cakes or chocolate cupcakes.

Recipe for chocolate cupcakesWeight-Watchers-Chocolate-Cupcakes-Post4

1 can pumpkin and 1 box Devil’s food cake mix.

Mix both ingredients, bake as ordered on cake box to make the cupcakes, refrigerate after baking, they last for 5 days. You can also slice open and place a tablespoon of fat-free cool whip in it and reheat for about 10 seconds in microwave. Yum-yum—enjoy!! Depending on the size and quantity they are 2 to 5 points each.

2-Ingredient-Chocolate-Pumpkin-Muffins-and-Cookies

 

Its Time to Get Off the Couch

By Tina M. Cameron

As you know from my blog introduction, I recently turned fifty. Well like momma said, it all goes south after forty (regarding vision, metabolism, hearing, etc.). Well, let me say, she is right. Recently, I have been reading online and hearing from friends about the Keto Diet. So yesterday, I filled out a free online form about how to determine your carbohydrate, protein and fat intake. Well, once I completed the height, weight, age, activity level sections, it calculates your BMI and your metabolic age. What an eye-opening, upsetting response I received. My metabolic age is 69!! I know in the past several years I have “let myself go”. I do not workout like I used to and I am at my heaviest weight that I have ever been. My sons are worried about me not taking care of myself.

I know what I need to do. I need to put down the snacks, the remote and get off the couch and get moving. Everyday, I say, I’ll go walk tomorrow, or I’m too tired to workout to a DVD at home. I have been struggling with Bulimia with Anorexic tendencies (at times) since the age of twelve. I will admit, I love snacks—cookies, chips/salsa and Chick-fil-A are my weaknesses. Well, after seeing what my body’s metabolic age is, I need to make a change and I need to make it now.40545204_2292454834102750_450966734241792000_n

So, starting September 18th, I will start my journey. According to my height, I need to lose 67 lbs. Despite having a broken rib and a broken toe (don’t ask, I’m very clumsy), I am going to start walking tomorrow morning and again tomorrow evening. I will weigh myself and take my measurements also in the morning. I have a journal to start recording every single food I put in my mouth. I would love to find someone to do this journey with me, so, if you read this and want a walking/workout buddy, please feel free to email me. I will update in my blog in thirty days my progress. I am not going to post my weight as I am very embarrassed by the number. I think besides making healthier choices for eating, I am going to try the Keto Diet for a month and see how I do. I would love to hear from some of you what has worked for you regarding weight loss.

Good luck to anyone reading this that is also struggling with their weight. You are not alone. We can do this!!

12 Strategies to Avoid Weight Gain This Holiday Season

By: Mary Pat Baldauf

Santa Weigh-InWeight-wise, the holidays can pack a powerful punch. The amount may vary according to the study, but it’s a fact: the average American gains weight between Thanksgiving and New Year’s Day, as much as seven to ten pounds. This is horrible news to someone like me, who is not only trying to maintain a loss, but hoping to ring in 2014 a couple pounds lighter. Following are twelve strategies that I’ve used – some more successfully than others, I might add – to lose weight during the past few years. I’ve modified them a bit for the holiday season, and share them with you in hopes that you may find one or two that help you during this scrumptious season.

  1. Plan and Prepare:  Plan around holiday socials and celebrations. If your office is holding a potluck for lunch, be sure to eat a healthy breakfast and plan on a lighter dinner. It’s especially important to prepare and pack healthy snacks and meals when you can to counteract the times when you can’t.
  2. Eat to Savor, Not to Stuff: Eat holiday favorites mindfully. Give yourself permission to enjoy the holiday foods you love, but eat them slowly while tasting and enjoying every bite. Practice the three-bite rule to keep your cravings in check. You’ll get that amazing first taste, a satisfying middle one, and then a lingering third bite.
  3. Relish the Experience: Food is such a big part of holiday celebrations, but it’s not the only thing. Enjoy your time with friends and family. Bring a board game. Start a new, non-food related holiday tradition.
  4. Think Before You Drink: Did you know that a 20-oz. eggnog latte has 620 calories? Punch, hot cider and eggnog can be high in calories, too. If these beverages are an important part of your celebration, enjoy them in moderation. Make water your standard drink of choice.
  5. Back Off the Booze: Cocktails, beer and wine not only have a high calorie count, but having too many can loosen your resolve and lead to overeating. If you indulge, drink slowly and drink plenty of water before and after.
  6. Keep a Healthy Arsenal: During the holiday, our offices are full of food. It’s hard to say no. To avoid temptation, bring a healthy snack like a small bag of almonds or a container of Greek yogurt to work.
  7. Move It: Increasing your physical activity level during the holidays is a straightforward and effective weight control strategy. If you already exercise, turn it up a notch during the holidays. Don’t exercise? Start. Even daily walks will help.
  8. Eat Before You Go: Never go to a celebration or big meal hungry. Drink a couple of glasses of water and eat some fruit or raw veggies before heading out. If you aren’t ravenous when you arrive, chances are you won’t inflict as much damage when you hit the buffet table.
  9. Bring Your Own Healthy:  You may not be able to control every menu, but you can bring a healthy dish to share. That way, you know there’s at least one thing you can enjoy guilt-free. Your hostess will always be grateful for another dish, and no one has to be any the wiser.
  10. Pace Yourself – It takes about 20 minutes for your brain to realize your stomach is getting full. Set your fork down between bites, chew your food thoroughly and sip some water. Enjoy the company of the people around you at the party. Getting caught up in conversation is a great way to avoid overeating.
  11. Let It Go: If you do overindulge, let it go. Beating yourself up over a “slip” from healthy habit can set the stage for a full tumble off the wagon. Instead, focus on what you did right and compliment yourself. Return to healthy eating habits the next meal instead of blowing the rest of the day with the “I’ll start tomorrow” excuse.
  12. Go to Bed on Time: Sleep routines sometimes go haywire over the holidays. But recent research ties weight loss to keeping a regular sleep schedule, showing that those who go to sleep and wake up at regular hours have lower body fat than those who don’t.

Do you have a strategy to stay on a healthy track in the face of holiday temptation? Please share in the comments below so others can benefit.  Here’s wishing you a happy and healthy holiday season!

How to Turn 10 Steps Into 10,000!

By: Mary Pat Baldauf

Mary Pat Baldauf

It’s a widely accepted premise that to help achieve good health, we should strive to take 10,000 steps – equal to roughly five miles – a day.  If you walk 10,000 steps a day, you’ll burn between 2,000 – 3,500 extra calories per week, which can result in a better health profile and longer lifespan.

Five miles? If you’re like me, you already have more things on your to-do list than there are hours in a day; there’s no way you can and “walk five miles” to the list, much less cross it off as done. The good news?  It’s easier than you think, and with a few small changes, you’ll be up to 10,000 steps in no time.

Because you can’t achieve what you can’t measure, get started by determining your baseline step measurement.  Buy a pedometer and wear it every day for a week without making any changes in your activity level.  Put it on when you get up; wear it until bed time.  Record your daily steps, and by the end of the week, you’ll know your average daily steps.  Note:  Many people only average 1,000 – 3,000 steps a day. If you don’t get as many as you think, don’t worry – you’re just getting started!

Next, set the reasonable goal of increasing your daily steps each week by 500 until you reach 10,000.   If you currently average 3,000 steps each day, your goal for week one is 3,500 each day. Your week 2 goal is 4,000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks.

If you’re still trying to figure out when you’re going to walk five miles, don’t worry. There are lots of ways you can sneak steps into your day:

  1. Set a Timer: Whether you set your phone timer or set a time in your mind, make a point to get up from your desk and walk around the office on a regular basis. At the top of each hour, I get up from my desk, do a quick stretch and walk around for a few minutes. Sometimes I walk to the end of the building, other times just around my desk. It doesn’t matter as long as you’re getting extra steps.
  2. Capitalize on the Size of your Bladder:  Opt for the bathroom farthest away from your desk, even one that forces you to take the stairs to a different floor. The additional minutes spent walking might not seem like much, but they always add up over the course of the day. I not always choose the furthest bathroom, but also the furthest stall!
  3. Park It:  Whether you’re at the grocery store or church, don’t circle the parking lot for the closest space – take one further out. Besides getting extra steps, you’ll also save gas, time and stress.
  4. Don’t Multitask: Instead of working efficiently at tasks, work inefficiently. Fold your laundry in the living room, then put it up a few items or even just one at a time. At work, make several trips to the fax machine or copier instead of saving everything for one trip. Once I get all of the cold stuff out, I actually like to unload the groceries one bag at a time.
  5. Take the Stairs: It’s an oldie, but a goodie. Challenge yourself to take the stairs up and down instead of taking the elevator. On an escalator? Walk it. My favorite thing about taking the stairs? The reaction I get when I turn down the elevator or ask where the stairs are. Try it; you’ll see what I mean.
  6. Skip It: The drive-thru window, that is. Whether you’re at the bank, fast food restaurant or pharmacy, get out and walk inside. One drive-thru I’ve ditched? The one at the dry cleaner!
  7. Pace Yourself: Find opportunities to walk or pace when you would normally sit or stand. Pace behind your desk while you’re on a call at work. Traveling? Walk the terminal instead of reading the paper; there will be plenty of time to sit on the plane. I try to walk around the house when brushing my teeth.
  8. Shop ‘til You Drop: Whether you purchase veggies at the local farmer’s market or window shop on Main Street, shopping is always a fun way to get steps! I always walk up and down each aisle at the grocery store, whether I need anything on a particular aisle or not.
  9. Divide and Conquer: Don’t have an extra 30 minutes to walk? Try three 10-minute walks throughout the day. Even six five-minute walks will work!
  10. Think Outside of the Box: Challenge yourself to find a new and different ways to increase your steps. Remember, a few extra steps here and there can add up. Instead of sitting in the back of the movie theater, walk closer to the front. Don’t stop the car at the mailbox; park the car first, then walk to get the mail. Usually get the newspaper on your way out of the driveway? Walk up the driveway to get it before you get in the car.

Do you wear a pedometer? If so, how do you increase your steps? What is the biggest challenge of wearing a pedometer? If not, would you ever consider wearing one? What’s holding you back?