And The Winner Is Facebook

I recently signed up for facebook in an effort to promote my blog. Everyone has been bugging me to join and keep up with the rest of the world, but I was so opposed, thinking my life would be so exposed and it would take up so much more of my time. Well, I have been proven wrong. Yes, I said it, WRONG!! I am enjoying this new social media outlet (for me) so much that I find myself there everyday just to see the news. I see who posts everyday and the kind of things they post as well as being able to participate in the likes and dislikes of all the gooey gossip. It's actually really fun and it doesn't take up nearly as much time as I thought. I even figured out how to create my own facebook fan page for my blog which seems to be a feat in itself.

Overall I am really enjoying it and recommend it to anyone who is not participating. Everything seems to be so connected to it and I can post articles, pictures, events, etc. I am thoroughly impressed. I even found myself asking others why they were not utilizing all the features such as events when they needed to be promoted. This is by far the best way to reach as many people as possible at the same time, and in record time. I now know why businesses as well as individuals are taking advantage of this incredible medium, and it is INCREDIBLE!!

I have to say that I am really enjoying trying new things this last month or so since I have been unemployed. In addition to facebook, I'm in the middle of a magazine writing class, which is giving me great exposure to a totally different way of writing. I still haven't figured out if I really want to go in that direction, but this is a good way to do it. I am taking a ballroom dancing class at the YMCA which is really fun as well. I have always wanted to do that but never did. Tomorrow I am going for a swedish massage which I have done before but not in a very long time. I am also going to start Zumba classes and spin classes next week. I feel the need to make my workouts more diverse. The machines in the fitness room don't seem to hold my attention very long. I am still playing racquetball 2-3 times a week and trying to get golf in when the weather holds up. I also find myself watching Rachel Ray and Dr. Oz most days if I am home, for great cooking and health tips. Rachel really knows how to make everything look so easy and delicious. Dr. Oz gets so excited about everything he has on the show, so it's hard not to follow suit.

The point of this article is to inspire you to go out there and try as many new things as you can. How many times have you said to yourself, "I always wanted to take that class" or "I will never do that", or "it's just not something I'm interested in". Well, I am here to tell you that if you don't step out of your comfort zone you will never know what is out there waiting for you, and believe me, it is worth stepping out for.

Living for Change

If Our Grandmothers Could See Us Now

The other day I played golf with a friend of mine from the Y that I play racquetball with. We have been playing golf together now since the summer, and have really been enjoying it. She has been playing for a while, and is an athlete, so needless to say she plays very well. We usually play 9 holes and walk, to get the exercise. The weather here has been so crazy that the other day it was 70 degrees, and today is about 45 degrees. Welcome to Virginia. So enough about the weather. This friend of mine is not just any friend. Let me give you some history.

When we first met we all went out one night to say good bye to one of our fellow racquetball players who was moving. We happened to be sitting across from each other, and thru regular conversation about where are you from, and where did you grow up, we discovered that our grandmothers were best friends. They grew up in the same neighborhood, and had always kept in touch. We were both so shocked when I mentioned my maiden name and she told me who her grandmother was. She actually used to babysit for my brother, sister, and I. I always remember her big bun on her head, and how sweet she was to us, always. She also had a very deep voice. Anyway, the other day as we were walking on the golf course I thought to myself, and actually said out loud, “what would our grandmothers say if they could see us now”. It made me think what a small world we live in, and how you never know who is right next to you until you talk to them.  I also realized, once again, how much being a member of the YMCA has helped me to gain so many friends and meet so many new people that I would not have otherwise known, or come in contact with. This time it was someone connected to my family and my past, which made it extra special. We are becoming much better friends and I am so glad. I know my grandmother would be so happy to know that we got the chance to meet, and actually become good friends for some part of our lives. It seems very ironic, and  I can’t help but think that these things don’t just happen, if you know what I mean.

I can’t stress enough how important it is to enjoy your exercise. Joining a gym or fitness center will enable you to take advantage of more than just the exercise, as you can see. The social aspect of the gym is usually taken for granted, but shouldn’t be. Life is short, and you never know who, or what is around the corner.

This article is dedicated to Blanche, Ida, and Barb.  I love you all!!

Out With The Old; In With The New

I just came back from visiting my Aunt in Maryland for the weekend. I thought it was going to be easy and relaxing, but she definitely had other ideas. I think we hit every shopping area within a 50 mile radius between Friday night and Sunday afternoon. Thank god the weather was good. Not only did we hit all the shopping centers in the area, we also hit all the eating establishments as well. We did try to keep it as healthy as we could, but we did enjoy our favorites to. We ordered different items and shared so we could have the best of both worlds, and in between we walked, and walked, and walked. They have so much ethnic food everywhere and each restaurant is better than the next. I had greek food at Columbia Mall, Indian food at a great restaurant in Silver Spring, brunch  (eggs benedict) at Mon Ami Gabi, and caribbean chicken at Pollo Loco. Oh, I forgot to mention that my aunt did cook the last night, and we had meatloaf, spaghetti, salad, and leftover Indian food. Sounds like another food fest, right?

The best part of the weekend was that in between all the eating we were constantly on the go; picking up furniture she ordered, carpets from IKEA, and some much needed shopping for me. Now, a bit of history about my aunt. She is my mom’s youngest sister, and the one I am closest to in age. She is single, and her kids are grown with their own kids. She is always rearranging her house, and she loves to pick up old furniture, and paint or change it in some way. She makes her curtains, paints rooms funky colors, and has wonderfully different peices of art, all over the house. Everytime I visit her something has changed. She has recently retired, and is now trying to scale down, in anticipation for the future.  I was so impressed with her motivation to change, clean out, and update everything.  I forgot to mention that she also had me moving furniture up and down stairs, including taking peices apart in order to get them up or down, whichever the case was. It had a huge effect on me. We started discussing what I needed to do with my house as far as cleaning out, and thinking about what I may want to have in Florida. I have earth tones in my house now, and I need to look at brighter colors for my future Florida beach house. I came home and immediately started cleaning out the garage, and the bathroom cabinets, which have not been cleaned out since I moved here about 15 years ago. It felt great just to get started, and I now have a better idea of what my everyday tasks need to be, in order to move within my alloted timeline.

I want to dedicate this article to my Aunt Jackie for giving me the motivation I need, to do the things I know I need to do, in order to make things happen. Sometimes when there is big change in your life, you become obsessed with what you need to do, instead of just doing it. These past few weeks have been so up and down for me, emotionally, however, now I feel like I can do anything. Nothing and noone will get in my way of accomplishing my goals. Life goes on, and I am moving right along with it. I look forward to the day when I can look back at this time in my life and realize that this is the best thing that could have ever happened to me.

 Thank you and I love you, Jackie!!

Embracing The Next Phase

I was recently let go from my job after 10 and a half years. I have not been happy there for the last 3 years and have constantly talked about moving to Florida and changing careers.  I now have the time, and some income for a while, to pack up my house and move. It’s all very exciting and new, however, I am a creature of habit, as most of us are, and it’s also scary, stressful, and mind boggling.  I know in the long run that everything will work out, but changing my very longstanding routine is so much harder than I thought. I don’t know whether to put myself on a schedule everyday so I don’t waste time, or just go with the flow and let things happen.  The stress of these decisions, and my emotional ups and downs everyday, is getting in the way of my motivation to eat healthy and properly everyday. I am still exercising as much as I can, playing racquetball 3 times a week, and walking in between, as well as getting a few Ab workouts in per week. I am motivated to exercise as it helps relieve the stress. I haven’t had this big of a change in my life for a very long time.

So it’s time to get back on track. I have floundered around with this long enough and I need to develop a routine, but I will call it a flex routine. What this means is I will set a general plan for my day, but if things change, or stuff comes up, I will just go with the flow, and not stress out that I did not stick to the plan. I have been watching Dr. Oz everyday for health tips and info. One of his tips was to exercise in the morning before you eat breakfast, and then have a good protein rich breakfast: Cereal, milk and greek yogurt with blueberries, 3 egg omelet with veggies, turkey sausage, and wheat toast, etc. The key is to get around 30 grams of protein at breakfast.  My plan is to exercise by 9am each morning (trusty ab workout), eat that big breakfast, and start my day. I am really enjoying writing so I have decided to pursue it further and try some freelance writing. I will write in the morning, and work on cleaning out the house in the afternoon. That is my general flex routine, and I will not stress out if other things come up such as playing racquetball during the day, or having lunch with a friend, or just a change in plans. I have already started getting back to my healthy eating habits; 3 meals a day, 2 snacks, and plenty of water. I feel better just knowing that I have a plan and I have started making it happen. This is something I have always wanted; to work from home on my own time, and enjoy my life.

I am finally getting excited about this additional lifestyle change. The last couple of weeks have been eye opening for me, but like all new things, it is an adventure that I am really looking forward to, and I will be so much better for it. I used to tease my aunt that we needed to start the last phase of our lives. She thought it sounded a little morbid. What I realize is that this is the NEXT phase of my life, but definitely not the last.

Living and Loving Change

It’s A Holiday and I’m On Vacation (part 1)

The holidays have now come and gone, as well as the many vacations we all took. I always find it hard to get thru the holidays, and vacations without splurging on the snacks, sweets, and  really great food.  It was easier than I thought at work, in lieu of the many great food baskets that came in. I just stayed out of the kitchen, which seems to be the best solution. I also continued to bring my regular snacks; gala apple & greek yogurt with fresh blueberries, as well as drinking as much water as possible. We did have a potluck and there was alot of dips, meatballs, chips, etc. I tried just about everything but in very small portions. I didn’t feel like I was missing out on anything, having tasted everything. The key was portion size. Once again, Everything In Moderation!!  My biggest indulgence was at night when there were too many sweets around and I was constantly feeling like making cakes and cookies for the holidays. I made Pumpkin Chocolate Chip Bread for all my gifts, and to keep at home. It worked out great but I couldn’t stop eating it everytime I made it. I LOVE pumpkin. I know I didn’t lose any weight those few weeks but I did maintain, and kept up with my exercise as much as possible. I am playing racquetball again and really enjoying it. My body seems to be holding up as long as I don’t overdo it.

Just remember that if you continue to exercise while you are falling off the wagon, so to speak, with your food choices, you can still maintain your weight,  and get all the benefits of indulging in your holiday favorites. Please read on to Part 2

It’s A Holiday and I’m On Vacation (part 2)

Vacations can be a bit harder, depending on where you travel to.  I just got back from a few days in Puerto Rico with my son. We started with a big breakfast everyday, as the resort where we stayed: Wyhdham Rio Mar, had a great buffet; made to order fresh omelets, homemade waffles, Nova Lox & bagels, breads, pastries, juices, fruit including fresh mango and papaya, great chorizo sausage, etc. Needless to say, it was a feast worth feasting on. We sort of snacked during the day as we usually ate breakfast late, and just hung out on the beach. Drinks, of course were on the menu, but we were pretty calm about that as well. The resort had alot of food everywhere; Tiki grill on the beach, Asian Fusion restaurant, snack bar by the casino, the big dining room, etc. We had some great snacks at the snack bar such as,  pizza, tuna and egg salad sandwiches. We usually split the sandwiches. The best thing at the snack bar was the Quesitos, which are long danish like pastries with a cheesecake filling. OMG!! Need I say more!! Dinner was always an adventure. The first night we went to a restaurant on a horse farm where I had been for my birthday back in April when I was there. They were known for their skirt steak as they marinate it for 2-4 days, or something like that. Anyway it was so tasty and tender, it melted in my mouth. My son had a whole stuffed snapper, and when I say WHOLE, I mean WHOLE; head, tail, everything. We thought it was just stuffed with scallops, shrimp, and fish, but when the seafood inside was gone, all the meat from the fish was still on the fish, and easy to eat. It was quite the specimen.  That was our most memorable dinner of the three nights. We ate in a Mexican restaurant in Old San Juan the second night, and I had great Puerto Rican food; white meat chicken with rice and vegetables, fresh cut avocado, and fried plantains. I am a sucker for the local favorites. I eat Caribbean food with my friends at their house alot and it is very similar. I love it. I ate all the chicken and veggies and left about half of the rice, even though it had a great flavor. The last night we were exhausted from hiking at the rainforest (El Yunque) all day. For all of you Puerto Rico lovers, we went to kiosk #2 La Parilla in Luquillo. I had pork stuffed with homemade ground beef,and plantains, and my son had mofungo (mashed plantains) stuffed with seafood. I forgot to mention my son is a vegetarian, hence all the seafood.

I know this sounds like a food fest of a vacation but we got quite a bit of exercise as well. Everyday we walked on the beach for about an hour, as well as walking in Old San Juan, and hiking trails in the rainforest.  I felt totally justified to eat whatever I wanted knowing I was getting the exercise I needed to maintain it. It was a great balance in a wonderfully warm and beautiful location.

Vacationing For Life

Substitutes: Yes You Can (part 1)

Before I started this journey, my belief was that I could have everything I wanted in moderation. That’s what I had always read. As I said in earlier articles, I thought I was eating healthy, however I continued gaining weight and not losing or maintaining. When I started logging in my food and seeing everything I was eating, I realized that I needed to make major changes to the types of foods I was putting in my mouth. I needed to start using substitutes in order to stay on track and make healthier choices. Once again, it was about getting back to basics; good proteins, veggies, and carbs. I am a very routine person which makes things easier to stay on course. The hard part is making the initial change.

For breakfast I usually have oatmeal. Buy the Quick Oats in the cannister, not the flavored prepackaged type which is loaded with sugar. I use Almond Milk instead of water to get the morning dose of  calcium, as well as the addtional flavor.  There are many ways to enhance plain oatmeal. Try cinnamon, real sugar, or honey, any fruit, and nuts if you prefer.  My standard oatmeal is Almond Milk, cinnamon, Stevia in the Raw, and fresh blueberries. I alternate days with whole wheat cinnamon swirl bread and peanut butter, cinnamon, fresh blueberries, and a glass of Almond Milk. The key here is one piece of bread, and one tbsp of peanut butter (reduced fat, or natural). The serving size for peanut butter is 2 tbsp., but that has 16 grams of fat. As with most nuts and nut products, the fat content is high for one serving size. The key is; cut it in half.,  You still get the benefits but half the fat. I always have an 8 oz glass of low sodium V8 juice with breakfast as well. It’s a great way to get a couple of servings of veggies in addition to the blueberries.  I always start the day with coffee; one cup at home, and one cup at work. “They” say it gets your mind going and has some good benefits. For me, it is a necessity. The darker, and bolder, the better.

I usually bring the same snacks to work everyday. Routine, routine, routine. I eat every couple of hours, as well as drinking water in between; after coffee, of course. My morning snack is a small apple. I like gala apples, but whatever you prefer. I have an apple wedger (Pampered Chef), which gives you more peices to eat, and cuts down on the juicy mess. I eat this about one hour before lunch, and it keeps me from getting to hungry before lunch time, in addition to helping me curb my appetite during lunch.  My afternoon snack is plain greek yogurt (i prefer Chobani), with a couple of handfuls of blueberries mixed in. I started buying the individual cups but it was hard to find the plain in this size so I have switched to the large containers. It’s better economically, and a great item to keep in the refrigerator as a substitute for sour cream. There is no fat,  loads of protein, and calcium, and it is very filling. I usually eat this about 3 hours after lunch so I don’t have to rush home to eat dinner because I am starving from not eating since lunch. I have gotten so used to this routine that I can’t imagine how or why I didn’t have afternoon snacks before. I would always have something before going to play racquetball, but maybe not if I was not going to play.

Healthy eating means eating healthy food, not avoiding food all together.  Realize that not having enough food in your body will cause you to increase stomach acid which can lead to alot of pain and discomfort, as well as potential stomach problems. Please read on to “Substitutes: Yes You Can (part 2)”

Substitutes: Yes You Can (part 2)

I have always known that breakfast is the most important meal of the day. It gets your metabolism going and this is what makes your body work the way it should throughout the day. In order to keep your metabolism up you must continuously eat and drink as well as keeping up with physical activity.  The old adage that not eating will shrink your stomach and help you lose weight is quite the opposite.  As I said in “part one”, if you don’t eat you produce stomach acid which is painful and can cause stomach problems. About 15 years ago I was eating an orange and drinking coffee every morning. I started to notice my stomach aching everyday. The pain finally got so bad I found myself at the doctor’s office and eventually found out that I had reflux and a small ulcer. I was advised at that time how to eat to repair the damage, and keep it under control. The acid from the oranges mixed with the coffee would definitely have to change. I needed to get more substantial food into my breakfast routine: eggs, cereal/oatmeal, whole wheat bread, milk, etc. I also learned to stay away from high acid foods such as tomatoes and citrus. Yes, these are good for you, but for me it had to be in moderation to correct this problem. I also learned to eat slower which helps with overeating as you get full quicker. Another good tip was not eating less than a couple of hours before going to bed and keeping your head slightly elevated while sleeping. I took all of this information to heart, and my body started repairing itself slowly but surely.  I still have reflux but it only flares up when I have eaten too fast, or too much. I love tomatoes and they are not a problem for me anymore.  I know when I have a lot of indigestion it is usually due to not having enough food in my stomach, or eating to fast. 

So, let’s get back on track with substitutes for lunch and dinner. Bringing lunch from home is always the best way to control what you are eating, however if you don’t choose to go in this direction, like me, there are still good choices you can make. Most of the eating establishments today are much more health concious, and always have lite and healthy menu items. The key is to make those choices. If you know that you will be too easily swayed by the high fat items, choose to go to healthier places, or just bring your own food. You have to make the effort to make the right choice most of the time. Everything in moderation, as “they” say. My favorite places are centered around the good choices I want to make. Sushi is always a great choice but watch out for the fried items such as shrimp tempura, soft shell crab roll (spider), and the mayo sauces. Try to stick to the raw fish, avocados, cucumbers, edamame (soy beans), miso soup, salad, and green tea. The rice in the rolls is ok but try and keep it to a minimum. Green tea is full of antioxidants and very good for you.  Some of my other favorite places and food choices are:  Panera Bread-Thai Chopped Chicken Salad, Schlotzskys-smoked turkey on wheat, or chicken salad with lettuce, tomato, and lite mayo, or any of the salads, but be careful to choose a lite dressing with as little sodium as possible. I also frequent Gourmet Gang for the Sante Fe Chicken sandwich. I get it on a wheat wrap as opposed to the multi grain bun, and I increase the roasted red peppers, and decrease the red pepper mayo. On Saturdays I usually go to Taste Unlimited, which I have been going to since I was a child. Everyone knows how famous “Taste” is for their house dressing. The blackened tuna is the best, as well as their many healthy salads, and the fresh baked breads. My favorite place is a great mediterranean restaurant called Azars‘. I have been going there for the last ten years, at least once a week. The food is so fresh, flavorful, healthy and filling. Lots of veggies, hummus, pita and wonderful sauces. They have the best greek salad with Mama Lina’s dressing, as well as great homemade soups. The chicken soup is my favorite. The wraps are always hot and crispy with the best flavor from the mixture of spices, sauces, meats and vegetables. They have alot of vegetarian choices, including eggplant, falafel, baba ganoush, and so much more. If you like this type of food you should definitely check them out. You will not be sorry.

The main point here is just stick to what you know when making restaurant/food choices. Lots of fruits and vegetables, lean meats, chicken, fish, whole grains, wheats, and oats. You just have to apply this to the menu. Instead of white bread and pasta,  ask for wheat. When ordering a salad always ask for dressing on the side, and opt for the lowfat, fat free dressings. Watch your serving sizes. If you get a large plate of food, cut it in half and take the rest with you for later, or split it with your lunch partner.  Eat slower to get full faster and avoid overeating. Drink while you are eating as this fills you up as well.

Please keep on reading to part 3.

Substitutes: Yes You Can (part 3)

I usually eat dinner at home during the week. I keep chicken, shrimp, and meats in the freezer as I buy them in bulk. I usually buy fresh seafood when I am really in the mood for something specific, and I cook it that night. I like fresh veggies but they go bad fast so I only buy what I will use for about a week at a time. I always have a bag of broccoli florets, baby spinach, grape tomatoes, and onions in the fridge. During the winter I like soups and casseroles; comfort food. I like to make my own but I do buy cans to have on hand when I don’t have time to cook or I am just getting home from the gym and want something fast and easy. Some of the soups I buy are Amy’s organic soups; lowfat split pea, black bean vegetable, black bean chili, vegetable barley. They are very healthy and flavorful but be careful of the fat content in some of them. My son is a vegetarian and he loves her chili made with vegetable protein. The consistency is just like meat but it’s a little high in fat. I also buy the Campbells Healthy Request soups; Chicken and Sausage Gumbo, and Italian Wedding Soup. These are my favorites but there are many choices. You have to buy what you like or you will not eat it. I also love little smokie sausages. When I was a kid we would make sausage sandwiches all the time. I was so excited when I found Hillshire Farms turkey smokies. They are great and the fat content is so much less than the pork or beef smokies. Recently I found chicken smokies and they are even better, with the same fat content. Substitutes, substitutes, substitutes. I add the smokies to the split pea soup and it is great, as well as adding a boost of protein. Grab a handful of reduced fat wheat thins or a peice of wheat or pumpernickel bread and you have a quick balanced meal.  I also buy the Indian vegetable packages such as Spinach Channah, or Madras Lentils. These are great to add to your meal as a side dish or a topper for fish, chicken or meat. I forgot to mention that I do go to Nawab, the Indian restaurant, for lunch about once a month. The food is fresh, with lots of veggies, good spices and sauces, meats and chicken. I don’t go more often than that because it is a buffet and I always tend to eat to much and want to take a nap by the time I get back to work. Everything in moderation.

I do like to go out on the weekends since I have eaten home all week.  I can find just about anything I want at any resaurant and fit it into my food plan. Once again I try to only order what I will eat, unless I am going straight home and I can take the leftovers, or I can split the dish.  I order what I like, keeping in mind the basic food groups; protein, carbs, veggies, as well as lowfat items. I do let myself go sometimes if there is something I really want that I would not otherwise eat on a regular basis. About every 6 to 8 weeks I get a pedicure in the evening, and next door to the nail place is an Uncle Al’s Hot Dogs. It’s usually around 7:30pm when I’m  done with my pedicure, and I am hungry, so I go next door for my usual indulgence; one hotdog with hot mustard, chili, and onions, and an order of sweet potato fries with an unsweet tea. It is just enough and I do not feel guilty as it is only once in a while. EVERYTHING IN MODERATION!!

You shoud always enjoy eating. I was raised to appreciate good food, and have been exposed to the worst and the best. The point is that there are good, healthy, satisfying, flavorful choices that will fit into your lifestyle.  Stick with what you like, but be willing to try new things. You never know what you might be missing!!

Living and Loving Food

Exercise For You

As you can see from my previous article “My YMCA Experience”, I love racquetball. I have never been a great exerciser. I have tried many classes over the years in an attempt to try and be healthy and exercise. When I  started really playing racquetball at the ripe old age of 36, I knew I had finally found the answer to exercise for me.  I have been playing for 15 years now and still enjoying it as much as I can. It is a very addicting game once you have been bit by the bug, but it does take it’s toll on your body over the years. I have had many bumps, bruises, sprains, cuts, black eyes, etc. but I keep coming back for more. I have laid off playing for 6 months at a time in order to recover from injuries. When I started this journey to weightloss back in February I was doing the Activtrax workout as well as playing racquetball. Around the end of March, I tore my meniscus in my knee and had to stop playing.. I wasn’t quite sure what I would be able to do with this type of an injury but I was determined to continue exercising anyway I could. Walking was always an option, and I would continue that everyday. The weather was starting to get  nicer and I started playing golf again. I learned how to play golf last summer and I really love it. It is such a challenge learning all the different shots, and which club to use when.   As long as it was nice outside I could play 2-3 times a week. If I could walk 9 holes I would, but I did enjoy riding in the cart, especially after working all day. I played in a ladies league on Wednesday nights and looked forward to it every week. I was seeing an Orthopaedic doctor for my knee and started doing physical therapy twice a week. I did this for about 2 weeks at the hospital and decided that I could continue at the gym doing the same routine. I could ride the bike for 10 minutes and go 2 miles. I never realized that I could do this but my PT guy loved challenging me and I was always up for it since I was in major exercise mode. I decided to make this part of my weekly exercise routine, a couple of times a week. So now I had golf 2-3 times a week, walking the dog, and going to the gym a couple of times a week, and don’t forget my trusty ab workout every morning. It’s amazing how much exercise you can get in your normal daily routine.

The most important thing is finding activities that you enjoy.  If you don’t think of it as exercise, or a necessity, and just make it a fun, positive part of your life, you will look forward to it, and actually want to exercise.  Take a walk after dinner, or a big meal. Park further away from your destinations to get a few more steps in. Find that sport that you used to love and try it out again. You will be amazed how motivating it is, participating in something you look forward to, and seeing/feeling real benefits. It’s all a state of mind.

Living to Exercise

My YMCA Experience

I moved to Chesapeake in 1996 as a single mom with 2 small children. In Chesapeake everyone used the Y for after school daycare. I joined the Greenbrier Y for this purpose. My kids were very happy there after school and during the summer. I picked up a flyer one day for racquetball. I had played as a kid and later as an adult but never took it seriously. I had always liked playing. I joined the racquetball league at the Greenbrier North YMCA and slowly but surely learned how to really play the game thru the players. I was instantly hooked and played almost every day. We had a great group of players who started to go out together and became great friends. This was my home away from home. I played in tournaments and started to travel to Northern VA for State and Regional events and later traveled to North Carolina for their awesome tournaments and great southern hospitality. The staff at the Y were very involved with the racquetball players and events, and took good care of us with the leagues and tournaments at the club.

I have been playing now for 15 years and I still love it.  The friends and experiences I have had thru the Y and racquetball have enriched my life in ways I never could have imagined. This is still my home away from home. I can just walk in at almost any time and get a game, as well as socialize with the regulars and the Y staff. I am now on the board and it gives me great pleasure to participate in the future of my YMCA. They are my second family and joining was one of the best choices I could have ever made for me and my family.

Please join our family and see what a difference it will make in your life.

Living and Loving Racquetball

To Eat Or Not To Eat

So I have decided to log my food into the activtrax online system.  Now the questions are;  what do I eat, how much, and how often.  I am continuously reading articles and books about food, and what benefits are derived from eating certain foods.  I’ve read diet books such as “The Abs Diet for Women”,  “Harnessing the Healing Power of Fruit”, “The South Beach Diet”, and various articles that I find online and in health magazines.  As I said in  “The Weight Gain Dilemma”; I thought I was eating healthy.  I was just not as disciplined as I needed to be.  I knew this needed to change. I really had to get serious and apply more of this knowledge to my everyday eating habits.  As I logged in my food everyday and noticed how much fat was in everything, I focused on eating basically no fat.  That’s pretty much what you have to do in order to fit into the 20% a day category. Let me backtrack on that.  I was set up on activtrax to eat 20% fat, 50% carbs, and 30% protein.  I have always tried to eat balanced at every meal; protein, carbs, and veggies. I read that half of your plate should be filled with vegetables.  Also you need at least 7 to 9 servings of fruits and veggies a day; maybe 9 to 13 by now.  My goal was to eat my 3 meals a day with a morning and afternoon snack.  I was careful to keep all  my food intake to one serving size of everything. That included sauces, condiments (butter, mayo, dressings, etc. ), EVERYTHING.  I would also concentrate on drinking as much water as possible to get to the 64 oz a day.  This is not the first time I have tried to lose weight, and I know how my body will react to drinking more water, and eating less at each sitting, but more times a day.  At first you feel hungry because you’re stomach is used to having more, and it has to shrink.  You also don’t feel like eating every time you should. You have to give your body time to adjust to this new way of eating and drinking. After a couple of weeks, I started feeling hungry when it was time to eat, and I was eating or drinking all the time.  I brought healthy snacks with me to work; fruit, nuts, hummus and crackers, or celery, protein bars, etc. I made sure that I ate enough protein before going to exercise.  My body was changing quickly due to the change in what I ate, when I ate, and how much I ate. The exercising everyday was really making a difference in how I felt, as well as reducing the inches around my hips, legs, and belly.  I ventured into my closet to see how my old clothes would fit.  The results were amazing.  I was only losing about 1 to 2 lbs a week, which is what I was told when I was setup, but where I really noticed a difference quickly was how trim I was looking and feeling.  This was my incentive and motivation to keep on going.  IT WAS WORKING!!!  

Please read on to the next article “Getting Over The Plateau”.

Getting Over The Plateau

I am feeling great!!  I have lost about 15 lbs and most of my old clothes are fitting me again. Its amazing how well your shirts fit when you don’t have the extra rolls. I am also noticing my bra feeling bigger as my back is getting smaller. I never imagined that would happen.  I am thrilled with my progress and it leaves me wanting more.

I am doing the same things I have always done but I start adding more and more Lean Cuisine type meals, as they are easier and it is just me at home these days. I am maintaining my current weightloss but not losing anymore. I had hit a plateau and realized that it was time to make another change. I read that you should eat more real food rather than processed foods. You know, cook it yourself, instead of buying it already prepared with whatever they decide to put in it as far as preservatives, taste enhancers, etc. I decided maybe this would help me lose more weight. I left the rest of the box dinners in the freezer as back up and bought more fruits and veggies, hummus, avocados & nuts, and started getting back in the kitchen. I had fish, chicken, and shrimp in the freezer. I would eat this with my veggies and whole grains for dinner. I have always tried to eat whole grains, wheats and oats as opposed to white breads, pastas, and rice. I do believe it makes a difference. I also decided to put the healthy fats  back in my diet such as olive oil, avocado, nuts, etc.  It’s funny how reading something that you know makes sense, doesn’t resonate until you really need it. As I said before, I always read the health articles that come up when I go online. I find them very useful and full of great tips. It didn’t take long to notice that this change in diet from boxes to homemade was making a difference. The weight slowly started coming off again and I was feeling even better. Once again, THEY were right. Who are they, you might ask. Well, it’s always been a joke in our house that “they” are, you know,  ”them”. 

My doctor told me not to drink so much milk due to the large amount of sugar. I never realized how much sugar was in milk and I was drinking 2-3 glasses a day. They also suggested eating greek yogurt which I immediately turned my nose up. I have never been a yogurt person unless it was frozen. I had been hearing about how much protein was in greek yogurt with little to no fat. I tried a blueberry Chobani and it was great. Didn’t taste like the yogurt I remember.  I am hooked. It literally tastes just like sour cream, which I love. I decided to buy the plain which only has about 7 grams of sugar as opposed to the fruit flavored which has about 20 grams of sugar. I kept more blueberries on hand to mix in and add some sweetness, but any real fruit, nuts, or granola will enhance this healthy snack. The different textures  is also nice between the blueberries and the yogurt.  This has become a very commom everyday snack for me. I forgot to mention that each serving of this yogurt has 18 grams of protein and no fat. It’s also a good source of calcium which is very important to us gals. Try substituting it for sour cream in any recipes or as a topping for soups and chili. You will love it. I decided to switch to Almond Milk to replace the 1% milk I was drinking.  It tastes great. The unsweetened is only 40 calories but is very bland. I recommend the original which is 60 calories with a little sugar added. I like the Blue Diamond brand, however Silk makes it as well. The sugar grams are almost half of what’s in milk, and the calcium and other vitamins are double that of milk. It didn’t take much to make the decision to switch. I use it in my oatmeal every morning and it’s great. I also find it easy to drink on its own. V8 juice is also a good way to get a couple of veggie servings in during the day. I drink it in the morning with one of my powdered supplements. Buy the low sodium. You won’t notice the difference after a few days and the reduction in  sodium is considerable.

So to wrap up, while checking the labels for serving size, fat, carbs, and protein, add sodium and sugar. Eat lots of veggies and fruit, lean meats, fish, and chicken, whole oats, grains, and wheat, and drink lots of water. Try to stay away from processed foods if possible. It’s just as easy to grab a piece of fruit, or a handful of nuts. If you are eating healthy you will not need to worry about your calories. The food will speak for itself.

 Happy and Naturally Homemade

The Weight Gain Dilemma

So now that my hormones were somewhat on track it was time to get rid of this extra 30 pounds or so.  I really thought I was doing everything right; playing racquetball 2-3 times a week, and eating what I considered to be healthy. I had heard a couple of people talking at the Y about a new computerized system called Activtrax. Apparently you could log your food in and it would calculate how many calories, fat, carbs, and protein grams you ate. You could also get set up on the computer based on your goals for weightloss, and exercise. I had been searching for something to help me lose this god awful extra weight. I was getting ready to go up another size and I was not willing to let that happen. It was enough!!

I decided to take the plunge. What did I have to lose? Some weight, maybe? I got setup on Activtrax with a goal of exercising at least 30 minutes a day, and losing at least 30 pounds. My workout included all the weight machines, a few exercises on the mat with the ball, and the other exercise bars, belts, etc. I also warmed up on the treadmill and finished on the eliptical.  I decided that I would go to the gym on the nights that I was not playing racquetball. The computer spit out my workout everytime I came. It was great. I also started doing the 8 minute Ab workout every morning. I have been using this for many years off and on. I have to be really motivated. Anyway, there are about 12 different ab positions and with 20 reps each that comes to about 240 total crunches. I also do 20 leg lifts on each side, as well as some knee and lower back stretches. I know this sounds like alot but you can knock it out in 15 minutes or less. I do breath in between, so I am not doing the crunches continuously. Believe me, I am no great exerciser, so if I can do this, I know you can. I was really challenged by the logging in of the food. They have alot of choices with breakdowns of each item. I had my breakdown of 20% fat, 50% carbs, and 30% protein. It was very interesting seeing what I thought would fit into these categories and what I actually ended up with. This taught me alot about looking at the labels for these breakdowns. I also found out that it takes about 3-5 times more protein to get to 30%. In the beginning I measured everything to make sure I was only eating a serving size. Its important to do this. You think you are only eating a certain amount of butter, or mayo, or peanut butter until you start to measure. I became very aware of how much fat was in everything. I starting buying lite and lowfat dressings that I thought I would like as well as some bags of frozen fish, shrimp, and chicken breasts.  I like fresh vegetables, so I only bought what I thought I would eat for about a week at a time so as not to waste the food and have to throw it away. I hate throwing away food because it went bad. I was on my way and it felt good to start this new journey. I was very motivated and determined. Please continue to “The Weight Loss Success”.

The Weight Loss Success

So I am really getting into this new exercising I am doing. Alot of it was not easy but very challenging. I got the rower that my ex husband had when we were married a hundred years ago.  I thought if I can row at home I won’t have to go to the Y every night. That was the plan, however I pushed my right knee too far and tore my meniscus. I found out quickly that I could not play racquetball. This put a wrench into my exercise plan. I had to figure out how to get the exercise in without playing racquetball. What else am I going to do. Thank god it was April and starting to get nice outside. I started playing golf about a  year and a half ago. I would play more golf instead. I needed to get better anyway. I would also walk as much as possible; on the course, with the dog, anywhere I could.

The food logging and learning is going good. I start to realize that I need a certain amount of fat and that it’s ok to eat the good fat from eggs, avocados, nuts & olive oil.  It also helps my digestion, if you know what I mean. I start to notice that my clothes are feeling a little big and this gives me incentive to continue, realizing that everything I am doing is making a difference. I bought a small scale to keep in the bathroom and I do weigh myself every morning. It keeps me on track. But don’t be alarmed if your weight fluctuates by as much as 3-5 pounds in a week. Just be alarmed if your weight keeps going up and not back down again.  This particular method that I have chosen to lose the weight is a slow process with me only losing about a pound a week. I noticed the inches coming off before much weight. I think that was from the exercise and my trusty ab workout in the morning. I also forgot to mention that I started drinking more water again as well. I have always read that you should drink at least 64 oz a day (8 8oz glasses). It’s not really that hard if you spread it over the day and night. It’s still a challenge for me to get it all in but I keep trying. Other drinks count as well. The point is just stay hydrated.

The next articles will go into much more details about eating and food, and the exercises which have made a difference for me. Please stay tuned!!

Happy, Healthy & Thinner

Those Raging Hormones (part 1)

Around the age of 40 I started having moderate hot flashes and night sweats, which, obviously affected my sleep patterns. I ran into an old friend who shared her same experiences and told me about some over the counter, natural remedies, which contained black cohash and soy. I experimented with a few different ones to see which would have the best effect. The regular strength seemed to be the best. I used this for a number of years, and it worked in the beginning but as I got closer to 50 the hot flashes, skin crawling, and anxiety got considerably worse. I had been asking my gynecologist each year to test me to see where I was in the world of menapause but I was continuously told that as long as I was still having periods, I was not in menapause, only peri (early) menapause. As you can imagine, this was frustrating for me, knowing how much worse I was feeling and getting no real answers.  About 2 years ago I felt so bad that I called my doctor in a panic. In my quest to just feel human everyday, I was willing to do just about anything. We all want to rely on our healthcare professionals, as I did. Immediately, I started taking the ever popular drugs that have been relied upon for many years, but eventually cause cancer. I was told that I could not stay on this for more than 5 years due to the risk. This did not sit well with me, but at the time I would have done anything to feel better. Ultimately, I did get rid of the hot flashes and night sweats, and slept better as well. The downside was that I gained weight uncontrollably, and bled every other week. I tried another version which was stronger, under my doctor’s care, and there was really no change. I was finally at the point of no return. I realized, as many of us do, that we are dealing with the lesser of two evils. Do I enjoy the taming of the hot flashes, night sweats,and anxiety, at the risk of getting heavier, feeling bloated all the time, and bleeding every other week, not to mention the cramps and other lovely PMS symptoms that go along with it. My answer was clear. I forgot to mention that when I asked my doctor about bioidentical hormones, he was so opposed and negative about it that I dropped it like a hot pancake. I trust this doctor and respect his opinion as I have been going to him since my kids were born. It was time to take me and my hormones into my own hands. I immediately stopped taking the cancer causing hormones and made an appointment with a new doctor who had been recommended by a friend at work. My point here is that even though we feel that we are in the hands of our doctors we must take charge of our own destiny. There are no other choices for FDA approved hormones other than the ones I was offered, as far as I know. This new doctor was in the early stages of learning about hormone replacement therapy and bioidentical hormones, which was just what I had been looking for.  I have been under his care now for about a year and a half and I feel great. He is a bone density and weight loss specialist as well as an MD. After a complete physical, bone density test, blood tests, saliva tests, colonoscopy, and the sharing of much info about any and all symptoms I have and have had, we are very close to getting it right. In other words, this is not a quick fix process. It takes time to get the right combination of each hormone. This was explained right from the start. We have repeated blood tests, and saliva tests a couple of times now to see what the change in hormone levels are after taking the recommended doses early on. Changes were made each time to adjust the hormone levels. I am not an expert on this subject but I do know that you need to have the correct combination of estrogen, progesterone, and testosterone in order to function properly and feel healthy. Please continue to Part 2

Those Raging Hormones (part 2)

What I do know is that I have never gone to the doctor so much in my life but I feel that my needs are truly being addressed. With my gynecologist I took the first set of hormones for 6 months because I was told that I needed to get them in my system for at least 90 days. It took me at least 6 months to get rid of them, if not longer.  Now when I have a problem with any new doses of hormones I am told to stop them immediately as they should not be making me feel bad which is also indicating that the dosage is not correct and needs to be adjusted. The differences in approaches between the two doctors is unbelievable. This new doctor is not a gynecologist so I was advised to keep my original GYN for that purpose or I would have to find a new one. I thought it was weird that my GYN was not taking care of my hormones, and that the doctor who was taking care of my hormones was not my GYN. I noticed the next time I went to my GYN that on their questionaire they ask if you are under another doctor’s care for hormone replacement. This only solidified the fact that hormone replacement alternatives are becoming very popular. When I started with my new doctor he did not put me on any hormones right away. My overall health was a bigger concern, hence all the tests mentioned before. This doctor believes in a more holistic, homeopathic approach. He immediately told me to start taking supplements that were necessary for healthy body function: fish oil, calcium, a thyroid supplement, and a PMS supplement. After test results he also increased my vitamin D quite a bit. There are many sources for these supplements, but I chose to go with the company he uses as I knew he was using supplements himself. I thought, if he trusts this source for himself, it must be good. I had also done some research on menapause and how it affects your body, and everything I read he supported with his information and knowledge. That made me feel much more confident that I had found the right doctor and we were on the same page. What a great feeling that is!! By the way, all of the supplements I take are completely natural, with ingredients such as rosemary extracts, broccoli extracts, etc. On the other hand, it is important to take these under a doctor’s care. Even natural products can have adverse affects depending on your body. Everyone is different and unique, and it is important that you understand that the right combination for one may not be the same for someone else.

In closing I just want to say that there are many approaches to this problem. This is just my experience and what works for some may not work for others. Try and be smart about your choices, listen to your body, and if you are not comfortable with your current treatment, seek an alternative. Realize that a healthy diet and exercise always play a part in the total body experience.

Good luck and happier hormones

Fighting The Over Fifty Blues

This is the first in a series of articles that I will write about my experiences trying to lose weight after 50. I have always been a very active, independent woman. I have raised 2 kids as a single mom and all this time I thought I was eating healthy and exercising enough to maintain my weight and size. A few years ago I went up another size which was now two sizes larger than I have been since I was about 30. I stopped wearing anything that was clingy or showed off my belly fat. Thank god smocky shirts came back in style, even though I have always been told that you should not wear big clothes as they make you look bigger, it was still more comfortable for me. I finally got my hormones somewhat under control after  years of unbearable hot flashes, and now it was time to get back to my more desirable size. I started in February of this year and after about 6 months I have lost 20 pounds and enough inches to be able to wear my old clothes very comfortably.  I have even lost weight in my feet and hands which I find incredible.

In the coming articles I will go into much detail about how I did this without killing myself with exercise and giving up all the foods I really enjoyed.  In otherwords making a lifestyle change.
Stay Tuned!!

Happy, Healthy, and Thinner