Tag Archives: weight loss journey

Prescription for Success and Disaster

6 Mar

Little Changes

I’ve often encouraged people to make little changes toward a healthier lifestyle.  It may mean taking the stairs instead of the elevator, walking outside for five minutes during your lunch break, or drinking one less soda per day.  Over time, these changes can add up to some pretty significant weight loss.

However, little changes toward an unhealthier lifestyle can work in the same way.  They may take form in an extra soda here and there, donuts at the office, and an overabundance of slacking off on the exercise.

Today, my slide went toward the bad when I met with my life group at McDonald’s.  We had a great meeting and the kids loved the Play Place, but I must admit that I did not choose the healthiest meal.  I slid toward the unhealthy with my Angus Burger, fries, and soda.  I knew that there were healthier choices there, but I just didn’t choose them.

I’m going to try my best to have a healthier day tomorrow.

Here’s What I Had To Eat Today:

1 Snackwell’s Protein Meal Bar

1 Serving of Fried Rice

1 Serving of Vietnamese Beef

1 Serving of Vietnamese Soup

1 Banana

1 Serving of Nonfat Strawberry Kiwi Yogurt

1 Small Fries

1 Angus Burger

80 oz of water

24 oz of Coca-Cola

My Exercise Today:

50 Minutes of Walking

20 Squats

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Giving Up Food For Lent

23 Feb

Giving Up Food For Lent

Me:  Hey, Bob.  How are you?

Bob:  I’m fine, John.  I didn’t hardly recognize you.

Me:  Oh, yeah.  I’ve lost some weight.

Bob:  Some!  I’d say that you’ve lost more than some.

Me:  Yeah, I guess so.  So how is your wife?

Bob:  She’s fine, but she won’t believe it when I tell her how much weight you’ve lost.

Me:  Yeah, well.  Does she still work at…

Bob:  So how much have you lost, John?

Me:  A little over 46 lbs so far, but I’m trying…

Bob:  That’s all?  I figured it was a lot more than that because you were huge.

Me:  Yeah, I guess I was.

Bob:  So what’d you do?  Give up food for Lent last year and keep it up until now?

Here’s What I Had To Eat Today:

1 Special K Protein Meal Bar

1 Grilled Chicken BLT Cobb Salad

2 Mini Chocolate Mints

1 Light Peanut Butter Sandwich on Whole Wheat Sandwich Thins

1 Grilled Chicken Salad with Cucumbers, Broccoli, Spinach, and Lettuce

1 Snackwell’s Protein Bar

½ Grapefruit

110 Oz of Water

My Exercise Friday:

60 Minutes of Walking

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Disappointment/Today’s Weigh In

10 Feb

Disappointment/Today’s Weigh In

Today’s weigh in was a disappointment for me.  I was afraid that it would be.  This whole past week, I’ve rushed around from activity to activity not taking care of myself the way that I should.  I’ve allowed myself to eat things in quantities that I knew were unhealthy for me.  I did it all in the name of stress relief, but it ended up biting me today.  For the first time since I started this weigh loss/getting healthy kick at the end of July, I actually ended up gaining weight.  I started the week at 177.75 and ended at 180.

So there it is.  I hope that I haven’t disappointed you all.  Please pray for me as I strive to get back on track starting right here and now.

By the way, the asterisks below denotes the extra food that came my way at church activities or in the office today.  Pray that I can leave it alone this next week.

Here’s What I Had To Eat Friday:

1 Snackwell’s Protein Meal Bar

1 Banana

1 Special K Protein Meal Bar

2 Spicy Meat Pies*

1 Ham Sandwich on Whole Wheat with Lettuce, Spinach, Tomato, Pickles, and Green Pepper.

1 Serving of Mixed Nuts*

1 Slice of King Cake*

5 M & M’s*

102 oz of water

My Exercise Friday:

90 Minutes of Walking

43 Push-Ups  (At least I broke my push-up record)

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Not My Finest Hour

6 Feb

Turnabout Is Fair Play/A Less Healthy Pizza

Yesterday, I shared about how to cook a healthier pizza.  Today, I ate the opposite.  At the office, we were celebrating a wonderful weekend of ministry today by scarfing down pizza.  I wish I could blame it on someone else, but I was the one who brought it to the group.  I read on Jillian Michael’s blog that the average person consumes 4800 calories on Superbowl Sunday.  I think I saved mine for the day after Superbowl Sunday.

(I had a Coke too)

(And a piece of King Cake)

Dinner was one serving of yogurt after exercising at the gym.

Here’s What I Had To Eat Friday:

1 Snackwell’s Protein Meal Bar

1 Serving of Salad with lettuce and tomato

2 Slices of thin crust pepperoni and jalapeno

2 Slices of thin crust veggie pizza (very good)

1 piece of cheese King Cake

1 Serving of nonfat blueberry yogurt

20 oz of Coca-Cola

90 oz of water

My Exercise Friday:

30 Minutes of Walking

37 Minutes on the Elliptical Machine

50 Presses on Chest Press

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

How to Have A Healthier Pizza

5 Feb

A Healthier Pizza

Kathy and I love pizza.  But, with both of us trying to be health conscious, we’ve tried our best to create the healthiest pizza possible.   So, tonight we had a vegemite spinach pizza on a tofu crust sprinkled with wheat germ.  Just kidding.  We had a delicious turkey pepperoni pizza with red and green peppers on a whole wheat crust with fat free mozzarella cheese.

So, what else can you do to have a pizza and eat it too?  What are the characteristics of the healthy Italian pie?

According to my friend Sheren Jegtvig at About.com (not really my friend), you should do the following:

  • Use a whole grain crust
  • Use lots of sauce
  • Cut back on the cheese
  • Don’t use greasy processed meats
  • Load the pizza up with vegetables

To read this most informative article, click on the following link: http://nutrition.about.com/od/askyournutritionist/f/healthy_pizza.htm

Here’s What I Had To Eat Friday:

1 Special K Protein Meal Bar

1 Serving of Mixed Nuts

1 Grilled Chicken Salad with Cucumbers, Broccoli, Spinach, and Lettuce

1 Red Delicious Apple

2 Slices of Turkey Pepperoni Pizza with Red and Green Peppers on Whole Wheat Crust with fat free cheese

1 Slice of King Cake

90 oz of water

My Exercise Friday:

100 Minutes of Walking

42 Push-Ups

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Does Exercise Really Help You Reduce Stress?

31 Jan

Today, I was feeling the stress around me.  I had to do something to get rid of it, but I wasn’t sure what to do.  My first thought included forgetting about healthy eating and purchasing a Double Whopper from Burger King.  However, instead I opted to take a short break and get some exercise.  After 30-45 minutes of exercise, I was feeling much better.

Does exercise really help you reduce stress?

According to my friends at WebMD, when you exercise, your body releases chemicals called endorphins… Endorphins trigger a positive feeling in the body, similar to that of morphine…  Fortunately, the positive feelings that you receive from these endorphins do not lead to addictions.

Check out the full article at http://www.webmd.com/depression/guide/exercise-depression

Here’s What I Had To Eat Friday:

1 Snackwell’s Protein Meal Bar

1 Grapefruit

1 Serving of Fried Rice

1 Grilled Chicken Salad with Cucumber, Broccoli, and Green Pepper

1 Serving of Nonfat Blueberry Yogurt with extra blueberries

4 Phipps Pretzels (Small thin pretzels)

1 small slice of cookie from a cookie cake

95 oz of water

My Exercise Friday:

35 Minutes of Walking

30 Minutes on Elliptical Machine

45 Presses on Chest Press

200 Crunches on Ab Machine

My Supplements Friday:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.

Good News For Workaholics

26 Jan

Good News For Workaholics

Good news for workaholics.  According to the Mayo Clinic, virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever.  I’ve heard this for many years, but I’ve always wondered about the direct correlation.  That’s why I was extremely fortunate to have found the article Exercise and Stress found at http://www.mayoclinic.com/health/exercise-and-stress/SR00036.

According to the article, exercise:

  1. Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins.
  2. Focusing on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
  3. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety.

Here’s What I Had To Eat Today:

1 Snackwell’s Protein Meal Bar

1 Mini-Chocolate Mint

1 Red Delicious Apple

1 Whole Wheat Sandwich Thin with 1/8 teaspoon of lowfat peanut butter

1 Grilled Chicken Baked Potato

1 Cup of Tortilla Soup

2 Slices of Whole Wheat Fat Free Cheese Toast

92 Oz of Water

My Exercise Today:

45 Minutes of Walking

33 Minutes on the Elliptical Machine

My Supplements Today:

1 Fish Oil Pill

1 Men’s Multi-vitamin

Want to Subscribe?:  If you would like to receive this blog daily in your email, consider following me on my weight loss journey.  To do so, click on the follow button in the right hand corner of your screen.  Thanks a bunch.