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Tuesday, April 11, 2017

Not Doing so Great on this Tracking Thing

I know tracking food is important for my success

In the past, my most successful weight loss always occurred when I consistently tracked what I ate, yet for some reason I keep letting days go by where I don't keep track of my food intake.

I know I need to do better, and there isn't really any reason I'm not except that in the moment I make an excuse to not track. It might be that someone offers me something I shouldn't eat.  Or that I know my breakfast was too high in calorie and that I probably won't be able to come within my goal for the day.  It might be that I was just too busy one day... but in the end they are all excuses.

I know I need to stop the excuses if I want to lose weight.

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Saturday, April 8, 2017

"Pizza" Hummus

Pizza Hummus?

I really love pizza, but it isn't always the healthiest choice.  Sometimes I work it in anyway, but I can't just eat it ever day.



I also love hummus, but many of the prepackaged varieties are fairly high in fat in calories, however the main ingredient of hummus, is chickpeas, low in fat, high in fiber, and a decent amount of protein to boot.  


So one day I got to thinking, what about a "pizza" flavored hummus, homemade, so that I could have some control over the fat and calorie content.  I did quite a bit of experimenting to come up with this recipe, and I think its pretty good.  I like to cut large carrots into thin diagonal slices, dip them into the hummus and eat them like chips.


Ingredients:
15.5 oz can of Chickpeas (Liquid reserved)
1/2 tsp Tahini
1 Tbsp Olive Oil
2 Tbsp lemon juice
2 teaspoons minced garlic (about 4 cloves)
1/4 tsp salt
1/2 tsp paprika
2 Tbsp sun dried tomatoes
3 Tbsp 5th Seasonings Italian seasoning
Directions:
Reconstitute tomatoes in water for 15 minutes, Rinse and drain chickpeas, place in food processor, add back 3 Tbsp of the liquid from the can. Combine all other ingredients in food processor and puree until smooth.
I have found that if I don't have tahini, if I replace some of the olive oil (about 1/2 TB) with sesame oil, I don't miss it at all.
Serving size 1/4 cup.
Servings per recipe: 6
Nutritional Information per serving:

Calories....................................................... 95.3
Total Fat:..................................................... 3.8 g
Saturated Fat............................................... 0.4 g
Polyunsaturated Fat:................................... 0.7 g
Monounsaturated Fat.................................. 2.1 g
Cholesterol............................................... 0.0 mg
Sodium................................................. 337.3 mg
Potassium............................................. 273.7 mg
Total Carbohydrate.................................... 12.6 g
Dietary Fiber................................................ 4.1 g
Sugars.......................................................... 1.6 g
Protein......................................................... 4.0 g
Vitamin A.................................................... 6.5 %
Vitamin B-12............................................... 0.0 %
Vitamin B-6................................................. 1.7 %
Vitamin C.................................................... 6.0 %
Vitamin D.................................................... 0.0 %
Vitamin E..................................................... 1.5 %
Calcium........................................................ 2.9 %
Copper.......................................................... 2.2 %
Folate............................................................ 0.8 %
Iron............................................................... 6.8 %
Magnesium..................................................... 1.5 %
Manganese....................................................... 2.7 %
Niacin.............................................................. 1.6 %
Pantothenic Acid............................................. 0.7 %
Phosphorus...................................................... 1.3 %
Riboflavin........................................................ 1.4 %
Selenium.......................................................... 0.2 %
Thiamin........................................................... 1.5 %
Zinc.................................................................. 0.6 %

*Percent Daily Values are based on a 2,000 calorie diet.




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Wednesday, April 5, 2017

Staying Accountable

I Need to Be Accountable

On my last post, I set some goals for the week, now those goals were not huge insurmountable goals, they were realistic, doable goals.  They were to continue walking each day, and to track all my food, whether I was in my limit or not.  Now it is time to be accountable for the week so far, and tell my readers how I did April 3, 4, and 5th.



A Day by Day Report

Here I am going to give a Day-by-day breakdown of how I've been doing.  I'll try to be brief.  Throughout the day-by-day report, you'll read the term "Net Calories", for those who don't know what "Net Calories" are, MyFitnessPal provides the following definition:
"We set your nutritional target in Net Calories which we define as:
Calories Consumed (Food) - Calories Burned (Exercise) = Net Calories
This means that if you exercise, you will be able to eat more for that day. For example, if your Net Calorie goal is 2000 calories, one way to meet that goal is to eat 2,500 calories of food, but then burn 500 calories through exercise.
Think of your Net Calories like a daily budget of calories to spend. You spend them by eating, and you earn more calories to eat by exercising. We do not recommend that women consume fewer than 1200 calories, or men fewer than 1500 calories, on a given day."
My Fitness Pal recommends that if I wan to lose 2 pounds a week, I should have a net calorie intake of 1450, and if I want to lose 1 pound a week I should have a net calorie intake of 1950.  So my personal goals is to try to stay within the 1450 limit, but if I'm really hungry its okay for me to come somewhere between 1450 and 1950.

April 3

On April 3 I started out pretty good, I logged my food through lunch, then I stopped.  I didn't go crazy with my food, but I probably did go a little over my recommended net calories. I also didn't walk like I'd planned.  As far as the walking goes, in my defense I was dead tired.  For some reason I woke up after only 3 hours of sleep, and couldn't fall back to sleep, so I spent most of the day sitting on the couch feeling like a zombie.

April 4

April 4th was the day my son came home from a mission trip in Nepal.  Even though it would have been easy to use that as an excuse to order pizza or something like that, I didn't.  I also succeeded recording all of my food.  I consumed 1733 calories, burned 180 in exercise, so my net calories were 1553.  Well with my limit.

April 5

Today is April 5th, and today I did a little better than yesterday. I logged all of my calories and I went for a walk.  I consumed 1512 calories, burned 138 in exercise, so my net calories 1374. That was a pretty good day.

Goals for the rest of the week.

My goals for the rest of the week are exactly what they've been so far, to record all my food and to go for a walk each day.  I'm not adding more goals right now... I'll just keep working on being consistent with these ones.



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Sunday, April 2, 2017

Not Giving UP

I've Started Over So Many Times

I've lost weight before, and gained it back, and lost it again, and gained it back.  

Each time I've lost, I've felt great, but never quite got into what doctors would call a "healthy weight". In fact the last time I was anywhere near a healthy weight was in my early 20's, and now I'm 48.  

Each time I've regained, I managed to not gain it all back, until my last gain, where I reached a new high of 288 (my previous highest weight was 287, so I didn't go much over it, but still, I pushed that number up).

False Starts

I tried to start again on January 30th of this year, but over quickly lost steam and gained again. It wasn't really that I was hungry or the cravings were too strong, I just lost motivation. I don't really know why.   For whatever reason though, my weight as of last Sunday (March 26th), was 287.6 pounds.  

Motivation is Fleeting

It seems that motivation is a very fleeting thing. Its also a very necessary thing for weight loss.  How to keep it is the question. 

In the past working out really fueled my motivation.  I enjoyed seeing the progress I made, especially with strength training.

Unfortunately, a lot of my strength training is out of the question, I just can't do it because of an injury to my arm that doesn't ever seem to heal.  Doctors want to attribute it to my age, and say its just arthritis, but that is doubtful to me, because I was absolutely fine one day, lifted something wrong and felt a pull in a muscle, but no pain.  About 40 minutes later I extended my arm to do something, heard a loud and painful "pop", and haven't had full of use of the arm since then.  I might have arthritis in it now, more than a year after first injuring it, but it isn't "just" arthritis, something tore in my arm that day, a ligament or a tendon, something is no longer attached to the bone where it should be.  For every day tasks I've learned ways to compensate, using my left arm a lot more, using odd muscles to lift things with my right arm when I have to, making sure to never lift anything while my arm is extended out straight, and never to rotate my arm while it holds weight.  But for working out, how am I supposed to do planks, pushups, and free weights like this?

I guess I can still work out my lower my body and my core, maybe I should start focusing on that and cardio.

I Haven't Given Up

Despite all of my past failures, I haven't, and won't, give up.  I can't.  My health depends on my doing something about this, I don't want to step on the scale one day and see 300+ pounds.  I really don't want to die at a young age from a preventable heart attack.  I also don't want to suffer a stroke and either die or suffer permanent disability from it. 

Don't get me wrong, I'm a Christian and if God calls me home I will go, happy that my work here is done, but I want the reason to be because I am finished here, not because I ate too many bowls of ice cream or sat on the couch too much!

I actually got a slow restart last Monday, though so far I haven't been super consistent about logging everything I eat or about exercising daily, I have been watching what I'm eating and paying attention to portions, I've also taken a walk each day except one.

The result of those minimal efforts is that while last Sunday I weighed 287.6 pounds, this morning I weighed in at 283.2 pounds, a loss of 4.4 pounds.  That's not bad considering that on many days I only tracked my food through the first part of the day, and then stopped tracking, and considering that on the days I did track all day, there were three days where I went above the calorie limit I'd planned on.

Plan Moving Forward

I notice that for me, keeping track of what I do helps a lot.  So I am going to commit to keeping track on Myfitnesspal.com, I have an activity tracker that keeps record of my cardio.   I will check in on this blog 2-3 times each week to update goals and let readers know how I'm doing.

For the coming week my goals are to continue walking, and to track all my food.  I will also avoid sitting too long by paying attention to my vivofit move bar, it lets me know if I've been sitting too long, and doesn't reset until I've at least walked around for a few minutes.

During the ultimate blog challenge, I am blogging on three different blogs, so I will alternate each day which one I post on, so readers of this blog can expect to hear an update from me this Wednesday, since on Monday I'll post on my devotional blog and on Tuesday I'll post on my art blog.

Photos


I didn't really take an official "starting photo", and that is fine, because I am far less concerned with how I look than I am with my health.  I have actually reached a point where I feel fairly secure with my appearance even though I know I'm over weight.

While I don't have an official starting photo, I did have some photos taken last week during a painting class I taught, they give a pretty good idea of how I look.

There I am circled in red.

Here I am demonstrating the method of painting the blossoms in this painting.
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Saturday, April 1, 2017

Blogging Each Day for a Month


I am once again taking part in the Ultimate Blog Challenge, which means that for the month of April I will be blogging each day.  However, not all my blog posts will be on this blog.  I have a few different blogs, and I will alternate between them. So you can expect a post on this particular blog every three days.

Here are the three blogs I will be posting on during this challenge.

My Art Blog


My art blog can be found at ArdentReflections.com


My Health and Personal Blog


I have one blog that is primarily about my efforts to lose weight and get healthier, but I also post personal, daily life things there from time to time.  My Health and Personal blog can be found thriceblessed-lessofme.blogspot.com/


My Devotional Blog


I also post devotions and thoughts on Bible readings on my devotional blog, which can be found at thriceblessed-moments.blogspot.com/



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