Salads in a Second- combining protein and veggies is a great way to feel full and satisfied, while eating healthy.
Here are a few of my favorites:
**Chicken- grilled and sliced, with lettuce, tomato, avacado, cucumber, light or fat free dressing (measured out), and croutons or something light and crunchy.
**Boiled eggs (2-3 minus a few yolks), 1-2 slices ham or turkey meat cut in squares, 1 string cheese cut up, lettuce, tomato, cucumber, red onion, any other veggies, a few crackers, and light or fat -free thousand island dressing.
**Chicken with salsa, fat-free sour cream, black beans or kidney beans- 1/2 from a can, a few chips (one serving) , 1 oz. shredded cheese, lettuce, tomato or any other veggies
**NO EXCUSES! Your salad can become your meal!
Tuesday, September 15, 2009
Monday, September 14, 2009
My Weight Loss Story
I have been active most of my life. When I was nine, my cousin and I made a "Diet Folder" out of a manila folder. We made a little chart to mark when we "jumped on the trampoline" or "ate a piece of cake". It was just something fun and silly we did as kids. We obviously were not serious about it. But, being "thin" was never easy for me. I started exercising when I was 15, by walking around my block for one hour. I walked approximately 4 miles a day. From there, I joined the high school cross-country team. I was hooked on running. Although I wasn't the best runner, I really enjoyed it. I went on to do track in the Spring. When I was a junior in high school, I remember running a mile in 7 minutes, 30 seconds. I felt really good about that mile.
In college, on the island of Hawaii, I got up at 5 a.m. everyday to workout. I also did aerobics some evenings. My eating was not that great, so I found myself very low on energy. However, I never gained the "freshmen 15". I lost it instead.
I went on to run 7 marathons, between 1992-2003, and numerous 1/2 marathons, 10K's, and 5K's. I also trained to be an aerobics instructor with AFAA. I taught some step aerobics, spin, and kick box. I mostly just enjoyed going to the classes, and continued my running.
I still struggled with keeping my weight at a reasonable level, so in 2002, I hired a personal trainer. I lost a lot of weight quickly, but I could not afford to keep having a trainer. So I joined Weight Watchers. That was one of the best weight loss decisions I ever made!
I got to my goal weight in 6 months, and was very happy! I learned to eat right and in a reasonable way. I ended up becoming an employee for Weight Watchers, and spent about 3 1/2 years working for them as a receptionist and leader.
Now I find myself with 3 kids, and not much time on my hands. I just had baby number 3, and have about 45 lbs. to lose. With Weight Watchers, I lost 50 lbs. after both of my first two babies.
I believe I can do it again. It just takes time, planning, and work!
UPDATE: May 2012...
NOW I am a mother of 4 boys. My youngest is 10 months old. I have found myself to weigh even more than after the last baby. Since having the baby 10 months ago- from the day I gave birth- I am down 45 lbs. I started back at Weight Watchers in September 2011. My baby was about 8 weeks old. It has been slow. I was nursing until January and lost about 10 lbs. from September -January. Not great. BUT I never lose when I nurse. After I quit nursing I lost another 10 lbs. And I am still working at it. I want to lose 30 more lbs by the end of the summer. Losing weight is not easy. It is a constant battle. If I let loose for a few days, and gain 3 lbs, it takes me about 2 weeks to get back to where I was.
The journey continues. Currently, I workout about 5-6 days a week, and have found the mornings work best for me. I run with a friend some mornings, and do weights or interval training on the other mornings. I also have to count calories (or points if you are with WW) and record my food. I have slacked on that lately, but that is key for me to drop weight. Another thing I have found that is key, is getting enough sleep! I have found that I need about 7-8 hours to function. Lately I have been getting about 5. While I am bigger than I ever have been, I am stronger. I can lift more weight than I ever have been able to. I can run a 10 minute mile too. It has been years, and I mean many years, since I have been able to do that! I can't run a bunch of them in a row, but the fact that I can do one at that pace is a huge accomplishment. Even though I am going to try to celebrate what I have done- even it I have not arrived at my "final goals". It is a process and a journey, and that is just how it is. The key is to enjoy it.
That is my current update!
In college, on the island of Hawaii, I got up at 5 a.m. everyday to workout. I also did aerobics some evenings. My eating was not that great, so I found myself very low on energy. However, I never gained the "freshmen 15". I lost it instead.
I went on to run 7 marathons, between 1992-2003, and numerous 1/2 marathons, 10K's, and 5K's. I also trained to be an aerobics instructor with AFAA. I taught some step aerobics, spin, and kick box. I mostly just enjoyed going to the classes, and continued my running.
I still struggled with keeping my weight at a reasonable level, so in 2002, I hired a personal trainer. I lost a lot of weight quickly, but I could not afford to keep having a trainer. So I joined Weight Watchers. That was one of the best weight loss decisions I ever made!
I got to my goal weight in 6 months, and was very happy! I learned to eat right and in a reasonable way. I ended up becoming an employee for Weight Watchers, and spent about 3 1/2 years working for them as a receptionist and leader.
Now I find myself with 3 kids, and not much time on my hands. I just had baby number 3, and have about 45 lbs. to lose. With Weight Watchers, I lost 50 lbs. after both of my first two babies.
I believe I can do it again. It just takes time, planning, and work!
UPDATE: May 2012...
NOW I am a mother of 4 boys. My youngest is 10 months old. I have found myself to weigh even more than after the last baby. Since having the baby 10 months ago- from the day I gave birth- I am down 45 lbs. I started back at Weight Watchers in September 2011. My baby was about 8 weeks old. It has been slow. I was nursing until January and lost about 10 lbs. from September -January. Not great. BUT I never lose when I nurse. After I quit nursing I lost another 10 lbs. And I am still working at it. I want to lose 30 more lbs by the end of the summer. Losing weight is not easy. It is a constant battle. If I let loose for a few days, and gain 3 lbs, it takes me about 2 weeks to get back to where I was.
The journey continues. Currently, I workout about 5-6 days a week, and have found the mornings work best for me. I run with a friend some mornings, and do weights or interval training on the other mornings. I also have to count calories (or points if you are with WW) and record my food. I have slacked on that lately, but that is key for me to drop weight. Another thing I have found that is key, is getting enough sleep! I have found that I need about 7-8 hours to function. Lately I have been getting about 5. While I am bigger than I ever have been, I am stronger. I can lift more weight than I ever have been able to. I can run a 10 minute mile too. It has been years, and I mean many years, since I have been able to do that! I can't run a bunch of them in a row, but the fact that I can do one at that pace is a huge accomplishment. Even though I am going to try to celebrate what I have done- even it I have not arrived at my "final goals". It is a process and a journey, and that is just how it is. The key is to enjoy it.
That is my current update!
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