Happy New Year 2014!

Sometimes its easier to give up than continue with something.  When I started 8000 steps, I was excited, then overcome with life's everyday happenings.  I diligently wore my body media and my only goal was to reach 8000 steps a day.  I wasn't serious or committed to weight loss.  I have had some medical issues that haven't been so easy to overcome, but create struggle in my everyday activities.  The second part of 2013  I finally went and had more testing done on my GI system. Not only did I have a hiatel hernia but also a para-esophageal hernia.  Most of my stomach has been residing in my chest these days.  I have some serious attacks where I'm unable to control the pain, feel severe pain in my shoulder and chest, and for hours want to cry.  The risk is the stomach could turn on itself, causing necrosis, or get wrapped around the esophagus.  Not pleasant thoughts.  My GI directed me to a surgeon who decided that I could have surgery BUT he wanted me to have bariatric surgery done with it, to decrease the risk (ie the stomach is no longer big enough to move) or lose 20-25 pounds before hand.  All along I have been teaching my classes 3 times a week and often subbing.   This pic above of me from May/June 2013.  I realized that I rarely have photos taken full body, and couldn't find any on my phone for this post.  The lower is photo is from early September prior to going to the Surgeon.

early september 2013

When I met the surgeon it was the end of September, and I was hoping for corrective surgery during Thanksgiving.  Well obviously with his requirements that wasn't going to happen.  I went home and thought over his demands.  I fluctuate about 20 pounds over the last 20 years.  When my daughter was 3, I lost 40 pounds, but slowly over time let 20 of it creep on and off. I never went up to my highest weight since then but still struggle.   I decided I really didn't want to have bariatric surgery where its permanent, and that is what the physician is pushing for. So I went to my family physician and had a serious discussion, I like her she's very down to earth, doesn't shove medication at you and can be your biggest cheerleader!  We talked about my options- that bariatric surgery was originally designed for hiatel hernia patients and those suffering from GERD, but I know I don't want that after reviewing tons of information.  So we talked about diets and what would be safe and effective for the rapid loss I wanted.  I asked about weight watchers, she said it was more effective for weight maintenance than quick loss.  We discussed medi fast, and other liquid diet options, vs real food and exercise.  She recommended using My Fitness Pal on line to track food and exercise.  I also have a Body Media device which tracks sleep, steps, exercise, and talks with My fitness pal so the food diary only has to be done once, and the calories burned transfer over to the same program as well. No matter what you choose, it all requires self control, and paying attention to what you put into your mouth, and how you treat your body.  On October 1, I started a 1200 calorie diet with exercise along side it and 8000 steps.  I wanted to lose no less than 2 pounds a week.  by Thanksgiving I had lost 20 pounds, including the 2 pounds I lost during Thanksgiving weekend.  Over December, I just wanted to maintain, because I knew it was better to keep the loss off, then spend  a lot of time being frustrated over holiday parties etc..  So I managed to lose 1 pound over that time, weighing yesterday with a total of a 21 pound loss for 2013 and basically 12 weeks of dieting/maintenance.  Since then I have lost 3 pant sizes going from a 18 woman's to a 14 woman's.  I'm at the bottom of the woman's/plus sizes.  My shirts have also changed.  I keep buying XXL but then get it home and realize yeah that doesn't look to good.  Granted brands make the difference on fit, but some of my shirts that are 18's feel like bags. For the first time in many years I've been able to find boots to fit my calves.  I've gone from a 20 inch calf to a 17.  You have no idea how cool this is.  I love boots, and now own two pair.  I will have to have someone take a photo of me since I've lost 22 pounds now.  But for now I just have pre weight loss photos so you can see where I started at the end of September.  I want to get this posted now.

  I have a new goal, and that's to continue on this journey of weight loss.  Since my surgery is finally scheduled for February 7, I would like to take 10 more pounds off before then.  The weight loss isn't helping my symptoms at all, in fact my attacks have been more frequent, and unexpected.  during recovery from the surgery you are on all liquids for about 2 weeks, and progress to soft foods, so weight loss is continued during that process, while the esophagus  & stomach heal, as their is much swelling and swallowing is difficult.  I figure this will be me at my lowest weight in 20 years.  I have a goal to lose a total of 50 lbs for 2014.  I'm hoping that I can achieve most of it before mid June. My daughter graduates from college in London England in July and we will be traveling for her ceremony.  Then we will spend a week on vacation somewhere in the UK.  We haven't decided yet, and it will depend on where we can get reservations with our timeshare unit.

So if you would like to stay on the journey with me, I will continue do a minimum of 8000 steps, and 1200 calories/day over the next 6 months. I will continue to post weekly, most likely Tuesdays or Wednesdays of most weeks.

favorite low cal dinner

So this is one of my favorite low cal and simple dinners, but it looks and tastes like you did more.

So traditionally I make a piece of whole wheat sour dough toast, and top it with some sauteed  spinach and chopped tomatoes with about a tablespoon of bacon crumbles if I have them. then add a poached egg.  Its simple and I serve with additional green salad or fruit pieces. without the toast its maybe 200 calories with the spinach and tomatoes, and the olive oil use to toss the spinach with.  Sometimes to change it up, I use pre-made sliced polenta browned in the skillet with a bit of olive oil to put the spinach on, and if I don't have either the toast or polenta available a large bed of spinach is great.  I'm always looking for ways to up my iron, and this dish is a great one for just that.
if you try it I hope you enjoy it.  commonly called Eggs Florentine, but I use no cheese.

6 weeks and counting

All of sudden I realized my daughter is coming home from England in 6 weeks.

 I'm always trying to be good example for her, but lately my weight has been creeping up.  Despite the fact I teach cardio and weights three times a week.

 My Iron issue has never resolved itself, so I go in for iron infusions every few months and get massive doses of iron IV .  I know iron affects the thyroid, which already is a problem for me.  When I was 23 I developed a goiter and had to go on Thyroid medication, and even though the test results  for my thyroid  were normal.  Now trying to get doctors to understand that seems to be a difficult thing, that I know when its not OK, even though the test results are within normal ranges.  Sigh.  I saw one specialist who told me that it takes 6 weeks for thyroid medication to clear your system, and I would have to go off of it for him to get a good study.  I don't think I could function, since occasionally I get up in a hurry and forget to take my morning medication, and by afternoon, am very tired. Between the iron deficiency and the thyroid, I figure I would be wiped out and unable to teach my fitness classes.  So now I'm heaving a big sigh.

I'm back to using the body media, really controlling my diet, and increasing my exercise.    I lost 40 pounds a  few years ago, and I'm hoping I can get myself back to there.  Just the 15 that have creeped on the last few weeks would be good.   So here's to the next 6 weeks. following my diet religiously, along with increasing my exercise. At least here in Seattle the weather is pretty decent this time of year, so its easier to do some outside cardio work.

100 calorie snack idea

I'm always looking for new ideas for snacks that run in the 100 calorie range.  I don't want to pay high prices for inferior snacks.  I've also found by keeping the little snack size bags at home, I can divide up a box of crackers, or through some fruit, seeds or crackers to grab on the way out the door, or just to make it easy to have at home.
Anything in a single serving bag makes life easier.  So here are a few ideas that might make your life easier prepared ahead of time. These are approximate value of 100 calories give or take depending on size and brand.
1 small orange peeled
13 animal crackers
3/4 oz of cheddar or jack cheese
2 TBSP mixed nuts
3/4 cup bran cereal
28 grapes
5 Dates-dried pitted whole
1 cup of blueberries
25 jelly beans
3 TBSP of raisins
1 peeled hard boiled egg or 2 without the yolks
These are just a few ideas.
Because my husband does his own lunches I prepare lots of little bags each week so he can pull things  together in 2 minutes or less. (this is what he allows for creating lunch)
In addition to things like the list above, I also buy individual servings of hummus, cottage cheese, Greek yogurt,individual guacamole by wholly guacamole individual cheese like the bon belle, for variety from cheddar or jack.  I make bags of pita chips, whole grain crackers, pop chips, pita breads, we rarely have regular sandwich bread at home. I boil 1/2 dozen eggs-peel and bag them.  I make bags of veggies as well with carrots, celery, jicama, red or yellow peppers, sometimes radishes or cherry tomatoes. These are easy to eat and use with the hummus or guacamole. We both draw from these pre-made(at home) bags of healthy choices.  Ok Jelly beans may not be the healthiest but into each life a little sugar should fall.

OH MY its almost Fall!

Well my blog followers, my summer was absolutely CRAZY!..  We sold our home and had to leave the 18th of July.  However we weren't going to close on our new home until a month later in August.  Plus our daughter was coming home from London for the summer months vacation. Enter pure Mayhem.  We moved about every 2 weeks staying with friends and house sitting, until our final move into the new house.

  My daughter is used to being in constant motion, so she was constantly after me to go to another Zumba or exercise class. She was always wanting to do or go. I was worn out, and starting to have and iron drop but couldn't find time to do anything about it. Needless to say she kept me in a semi exhausted state.

 I quit wearing my arm monitor several months ago, but I'm about ready to get back into the habit again.  I miss knowing where I am on the numbers.

I just came home from a weekend workshop of  Healthy Lifestyles Behavior Changes.  Its about making small changes to achieve your goal over a long period of time 10 months  in fact.  I'm so enthused to start this, but I want to apply it to myself as well.  I have some more learning to to do with it, becoming efficient at learning to ask open ended questions and not trying to fix other's problems but help them to come to their own answers.  As a mom that is kind of tough.  You do for your little ones, and as they get older, you have to step back and let them do for themselves.  Well, this is the same philosophy, only we never do for the people in class, they must learn to do for themselves. The next few months will be a time to hone my skills before engaging a class.
 I know this is short, but I just returned a few hours ago, and have much catching up to do. Have a good week!

Memorial Day Weekend How will you spend it?

Memorial Day Weekend is here!  Do you have plans?  Will this be a physically acitve weekend for you, or one of drinking and eating while hanging out with friends? I plan on golfing at least one of the 3 days.  I'll be cleaning the garage another day, and working on choreo for enhance and Zumba.  I will also be taking a bit of time to think about the people in my family who currently serve or served in the military.  My grandfather was in the Navy during WWII, my daddy was a marine, my step father was in the army both during the Korean War, My husband and an Uncle served in the Airforce, My Great Uncle, brothers and one of my nephews served in the army, and another nephew served in National Guards, he went to Turkey, Afghanastan and Iran. The military teaches honor and respect for others, and selflessness. My Great Uncle was injured during WWII and lost a leg as well as his ability to have children.  If you've lost  someone or had someone injured, who's fought to protect others, they are hero's in their own right. 

Enhance has been working going well.  My class is growing a little at a time.  We do about 40 minutes of cardio and warm up, and then follow with some hand and leg weight exercises, and some flexibility.  I have some stability ball exercises thrown in as well.  I have a ten minute break between my gold zumba and Enhance Fitness. My endurance has worked up nicely, and I'm getting some weight lifting in as well.  Next week I'm going to be adding some personal training clients into the mix. 
I saw this little pic above on face book and thought I would share it with you.  I know she's crying about not going to the gym, but not all of your exercise has to be there. Some people never go to a gym but have excellent exercise routines.  So take heart if its five days or five years do whats best and FUN for you.  Fitness should be about fun and healthy living, not about drudgery and misery
Have a great weekend and doing something active .

I'm currently working on increasing my endurance despite low iron levels.  This past week I've attended at least 2 classes a day either 2 Zumba's, or Zumba and power yoga. I was doing well until I hit Thursday.  I was so burned out, that I spent a couple hours working on new choreography for my Zumba gold class and thinking about what I was going to do for the Active older adult (AOA) class I was subbing on Saturday morning. But I wasn't able to handle and actual class outside of home. I did find on average that the Zumba classes I've been attending are about 6000 steps on average for a 50 -60 minute class. My own is usually about this much as well.

In May I will be teaching a Zumba Gold class back to back with an Enhance fitness class (fitness for seniors) and I want to make sure I have the energy for it.  The first part of the Enhance class is 30 minutes of warm up, and cardio, so its quite important to be able to handle those parts together.  That is followed with weightlifting exercises and stretching to end the class. I'm looking forward to teaching this new class at the Y. It will be 3 times a week and I will be sharing with another instructor. 

Subbing this past Saturday went quite well. You never know in that situation whether students will be OK with a sub, so it can be a bit nerve wracking going in.  Instead of trying to duplicate the class of another instructor, I went in with my own format, including my favorite piece of workout gear the stability ball. I love this piece of equipment for all levels of fitness.  When I'm working with clients who are rehabbing I feel they may relate and feel comfortable from experience in physical therapy exercises.

The teens and dance students I work with feel the playfulness of it, and for seniors its a great way to work the core and balance along with offering them a  less traditional equipment which can often seem overwhelming. I actually had a couple students ask if I teach any other classes there on Saturdays. Unfortunately for them I don't. 2 glorious days of sunshine have occurred this weekend. After days and days of grey and rain its so lovely.