Where I've Been

It's been a busy year.  I didn't forget about this journey or my friends and supporters here, but I was sidetracked.  It wasn't all bad - I must admit.  The scale...my health...how I was feeling about myself...that all needed a facelift.

Last year I started a new position in a new school.  Everything about it was new.  And fabulous.  Stressful at times, but such a good change. 

Somewhere at the beginning of that, I met a lot of wonderful new friends - and my future husband. 

Yep, that's where my weight loss train fell of the track.  Derailed.  Completely.

Over the course of the year, I've made a few attempts to get back on track and have tried a new thing or two, but nothing stuck and I felt like I was playing a guessing game.

Last week, I started back. 

Oh, and two months ago, I got engaged.  Sure, the prospect of buying a beautiful white dress had me thinking it's time to DO THIS!  But more than anything, wanting to be healthy and happy in this beautiful life I'm building with the Mr. has me wanting to get this done.

I was scouring Pinterest earlier for some Lean & Green recipes to add to my repertoire and saw a picture that caught my attention...and looked mildly familiar.  It was a picture from the blog I was keeping on Blogger while doing this journey before.  I got back to that blog (shared that one here, too - as I had been doing all along - and will continue to do) and it brought me back here to share this with all of you...whoever the all of you is, these days. 

Whoever you are, wherever you are...I'm happy to be on this journey with you.  I'm happy to share my adventures with this plan and to learn from you.

Have a fabulous Monday!

Go get 'em, tigers!

Back in the Saddle...Again!

Today marks day #8 of being back on the Medifast 5 & 1 plan.  Five Medifast meals and one lean and green meal each day.  That and plenty of water.  LOTS of water.  I'm floating in water, I tell ya!

It feels good.  I am feeling that I have control over how I feel, again.  It feels very good!

I'm not waking up in the middle of the night to take something for heartburn.  Just to go to the bathroom.  Did I mention lots of water?

Some things are different for me this time around.  I'm not living the single life of only having to plan meals for me.  

While the Mr. can handle feeding himself, I want to at least provide him a meal every few days - if not everyday.  Last night I made a huge crockpot of baked oatmeal for him for this week.  That felt good.  It smelled even better.  I'm leaving it at that.  If I want oatmeal, I've got some Medifast oatmeal to get me through.  

We also have established quite the routine with our weekends and grabbing breakfasts and brunch on our journeys out with the cameras.  I did just fine this weekend.  I overindulged a little at brunch yesterday, but it was on veggies and lean protein.  Not bad. 

After seven days back at it, I'm down 10.4 pounds.  This is normal for the first week, and will go down dramatically from that for future weekly weigh-ins - and that is okay.

Doc's Report

I had my annual appointment with my primary care physician yesterday.  I had gone in two weeks ago for my fasting blood draw and was anxious to hear what she had to say.  And, you know me, I had her write down last year's numbers and this year's numbers before we started that part of our fabulous conversation.

The blood work report:

Total cholesterol (which was fine) is down 56.

Triglcerides (which were scary high and I promised they would go down because she wanted to put me on meds) went down 142!

HDL (good cholesterol) is up 8 (needs to go up a little more, still...hello, salmon! and I'll keep on with the flax and chia - which I already love!).

LDL (bad cholesterol - which was fine) went down 26.

Gotta ♥ this!

I really was a little worried that I'd be the one person that could lose 80 pounds in a year and go to the doc and be told it was time for medication.  Nope.  Not a chance!

Thank you, Take Shape For Life & Medifast!!!

  The "I'm a Rockstar" was waiting for me at the staff breakfast this morning with the "Amazing!" card.  What a great reflection of how AMAZING I feel!

An A-Ha! Moment

I posted this earlier tonight in an online forum on the Medifast site. 

For about 5 seconds I felt I was about to be in a situation that moved me backwards - but I've got to learn - just like on this journey - that I can't always have what I want NOW. I have to work through the process, learn some lessons, put in the hard work.

Holy crap...there was an epiphany! I just wrote my way right through this.   

Can't even delete it because I will need to come back to this.

That's right I need to come back to this.  It is true for every avenue of life.  I want things and I want them NOW.  Anyone else feel the same about things?

And, as much as I may try to get everything I want at the exact time I want it, sometimes it just is not possible.  Maybe it is impossible.  Maybe it's not a good idea.  Maybe it is one of those things that you just should not rush.

Some things take time.  Many things require hard work.  Many things include lessons to be learned.  Life is a process.

Well, I'll be!

I've spent the past year working on getting myself healthy - inside and out.  Mentally, physically and emotionally.  It's been hard work.  I've fallen a few times.  And I've picked myself up, dusted myself off and continued on my journey one more time than I've fallen.  And, if I fall again, I'll pick myself up again.  So it has been going on this journey to a healthier life.

And, so it goes for many other things.

Sure, when I decided that I was going to finish my Reading Teacher license, I wished it could have already been done.  But, I'm going through the process and now, it's almost done.  Just my practicum left and it's over.  

This is so true for many things in our lives.  Maybe it's school, learning something new, picking up a new activity, losing weight, changing careers, moving, a relationship...  Whatever it is, if it's worth doing, it's worth doing well.  And if it's worth doing well, there are going to be things that need to be done along the way to keep the train rolling towards the finish line.

So, I'm in.  Taking the journey.  Enjoying the ride.  Putting in the work.  Learning the lessons.

Go get 'em, tigers!

 

So, It Was Just About a year Ago...

Today the family is heading to Serbian Fest.  This is an annual family tradition and it completely centers around food and catching up with family.  And there is an abundance of food to be had.  Chicken and lamb, salads, sausages, tortes, pastries, and many other tasty Serbian dishes.  It's the very same festival I was at last year when I had a life-changing conversation with my dad's cousin about Medifast.

It was one of those moments where everything snapped into place like finding the last piece of the puzzle.  I was in the midst of a major life change and was ready to make things happen.  My cousin had been on the plan for a while and was at or close to her goal.  I'd never asked about the program she was doing, but knew the name and saw what could happen.  Finally, I was in the mental place where I could HEAR what would be said - so I ASKED the question.

I went straight home and placed my first order. My life has not been the same since that day.

Friday night I completed The Color Run, my 8th 5k run event of the past year (started those in November).   Last weekend I completed a 5k mud run - The Dirty Girl...yeah, you know it!  Yesterday I registered for The Glo Run that's in town in 4 weeks.  I also registered for next year's Dirty Girl!  I've got both of my bikes up and running and they are making daily trips out and about.  I was up early this morning, so hopped on the bike at 5:30 am for a little 90 minute spin to the lake, along the lake, and back through town.

A year ago, I was barely walking.  I was bloated and puffy and heavy.  I didn't just look it - I felt it.  A year ago today I was out with friends for a night of movie and dinner and came home to incredibly swollen feet and ankles.  I was scared.  I didn't know what was happening to my body.  I didn't know if I'd re-injured my foot or if something serious was happening.  Two days later I placed my first order.  I haven't looked back since.

Yesterday morning, my cousin Hunter (he's 8) looked at me and said, "You used to be a puffy balloon. Now you're skinny!" Oh, children! I love that boy!!!

Gratitude, Day 3

Last night I had one of those moments where I felt I needed to add hours to my day.  I had just looked up the reading assignment that needs to be done before my class meets next Monday.  Then I pulled out the books, opened them up, and got a good look at exactly what I was facing. 

Here I’d been, thinking that I can slowly meander my way through these readings sometime this week.  Ha!  Was I wrong!  One of the two is actually to read an entire book.  The other, is about 50-something pages.  But a book!  Sure, I read a book a day sometimes, but that’s fluffy fiction stuff that I select.  Not a book on the intricacies of primary reading instruction and assessment.  Oh my!

So, I’ve spent part of my morning reading and highlighting.  I’ve treated myself to some iced coffee and donuts.  It’s not going so bad.

Oh…it’s decaf coffee and donuts made out of my Medifast food, NOT Dunkin Donuts.  Wanted to make that clear.

As I stressed about this last night, I realized how lucky I am.  I’m stressing about a grad school reading assignment.  Really, this is small potatoes.  I’ve got a job that I love.  My family and friends are amazing people.  My home is a place I enjoy being and feel safe in.  My neighborhood is bike, walk, and run friendly.  I can afford to go to grad school.  Seriously, having to read a book – not a problem.

Now, what may be a problem…my newly discovered donut addiction.  This is serious business, kids.  I had four meals of donuts yesterday and two already today.  I woke up this morning feeling like I’d eaten some forbidden foods yesterday.  Today, when I ate my second meal of Chocolate Brownie mini donuts, I was channeling some sugar-glazed demons from that dreaded DD place.  Oh my, what’s a girl to do except…make more donuts!!!

Yes, it’s time for lunch and to get back to the reading and highlighting portion of my afternoon.  I’m going to reward myself with a ride to the lake later.  Yes, that’s a great plan if I do say so myself.

30 Days of Gratitude, Day #3

1.         A job I love 
2.         A most fantastic and inspiring grad school experience…ALVERNO, people!
3.         Being back on my road bike, Blaze.  It’s been a mighty fine reunion.

Go get ‘em, tigers!

Time to Make the Donuts

Oh my...

Now, I'm a kitchen gadget queen from way back.  I've been collecting my own and hoarding those from family since before I lived on my own.  I bought myself a Kitchen Aid stand mixer for my 31st birthday.  It's just the kind of girl I am.

I’m also the kind of girl that just can’t help herself when she has a Kohl’s coupon in her wallet, it’s tax-free weekend at Kohl’s and they have the Babycakes Mini Donut Maker on sale.  Yep.  You guessed it.  That cute little yellow vessel of happiness is now at home on my kitchen counter.

This morning I experimented with the Medifast Chocolate Brownie and Chocolate Chip Soft Bake packets.

Yep…they make some darn tasty donuts.

Tonight, having freshly tidied up the kitchen, washed the dinner dishes and contemplated my last two meals, I decided I would do some more experimenting and pulled out two packs of Medifast Chocolate Chip Pancakes. 

Wouldn’t ya know it – they are tasty, too.

Oh my…they never told me this is the Donut Diet!

What can I dream up for tomorrow???

Busy and Living on Auto-Pilot

This past week has been a bit insane.  Between the end of the school year, waiting for my assignment for next school year, finishing up a grad class, getting ready for the next class, deciding to be a TSFL Health Coach, keeping up with family, getting in some time with friends and making sure that I'm doing what I need to do to be healthy...  Whew!  I'm exhausted!

I really have been thinking a lot about my journey to healthy life and weight - but haven't so much been thinking about my food choices.  Sure, this could be a recipe for disaster.  Oh, I know that the ugly stuff could easily rear it's ugly little three-headed (pizza, buffalo wings, ice cream) self right into my path.  But, it hasn't been the case.  Not at all.

Instead, I'm on auto-pilot.  I'm drinking lots of water, eating my 5 MF meals a days and getting in a tasty L&G everyday.  It's great.  And, I'm moving a ton.  This past Sunday, I passed the 20,000 step mark!  Yahoo!!!

And, yes, I've made the decision to take my journey and put it to good use helping others.

And, I know where and what I'm teaching this year.

Life is good.  Things are all continuing to work well for me.  I'm losing weight.  I feel fantastic.  I'm holding my head up high.

How about you?  How are you doing?  Have you been working your program and ingraining the Habits of Health into your life?  I hope so!  

It's been fabulous being able to take care of things without 110% of my attention being on food.  Instead, it's on life!

And, you know what?  If I can do this - so can you!

Go get 'em, tigers!

Today's Habits of Health Discussion

Today’s Habits of Health Discussion

Habits of Health Recap

What have you learned ?

This month’s experience of sticking our toes in and starting to get a taste for Dr. A.’s Habits of Health has helped me to take the time to focus on my goals and why I am on this journey. 

It is easy to say, “I want to lose weight.” It is a completely different thing to sit down and imagine a different life for myself – one at a healthy weight that includes a consistent involvement with physical activity…not just when the weather is cooperative – I am in Wisconsin, after all.

The act of sitting down, reflecting on my life, my health, my choices and planning for things to be different is so much more than ordering my Medifast meals from Take Shapefor Life and eating five of those a day plus preparing a Lean & Green.  Planning to be successful, navigating roadblocks and pot holes along the way, choosing to stay on plan, accepting slips and moving forward are all part of this journey.

Sharing my choices and my journey are also something that has been a large part of my success and is something I committed to when I recommitted to this program thirty-six days ago.  Through this blog, my participation in discussion groups and blogs on mymedifast and my two Medifast-focused facebook groups, I am sharing my journey and all aspects of this process with the people in my life and those along on this journey with me.  Having the support and encouragement of as many people around me as I can pull together has helped me to focus on my goals because I know people are watching, listening and cheering for me along the sidelines. 

What positive changes have you made this month?

It has been just over a month since I have recommitted to this journey and to my goals of health, weight loss and physical activity.  In this time, I have made a very focused effort to share my journey, take time everyday to evaluate my progress and where I may need a hand and I’ve taken a step back from my plans for an intense summer cycling program.  I am focusing on each day as its own opportunity for me to move closer to my goal, while enjoying each day as the gift it is.  This time around, I am working to appreciate the process and where each step takes me – not just on what the final portrait will look like.  

To Plan or Not to Plan...

Are you a planner or someone who just goes with the flow and lets things happen?

I have always been a planner.  There have been times when I’ve found this to be a thing that gets in the way of living.  However, when taking on a new lifestyle, planning is a key to success.

Sure, it’s easy to follow this weight-loss program without too much planning – but not planning at all is going to result in not-so-great results.

I love that I just have to open and prepare (in a few cases, open and eat) five packets a day to get most of my day’s meals ready.  That leaves my Lean & Green to plan for.  And it requires planning.  Even the five packets a day require planning.

I need to be sure that I’m stocked up on my Medifast meals and order in a timely manner so that I don’t hit that “I’m going to run out!” panic mode.  That surely wouldn’t do me much good while trying to control my food choices and make decisions that will get me to goal. 

I need to plan my Lean & Green meals so that I have plenty of vegetables and leans (beef, chicken, turkey, tuna, cheese, meatless products) on hand to create tasty meals that will keep me satisfied.

I need to think about what my day’s schedule is like so that I know if I need to have a few bars or bags of bites in my purse or if I can prepare a day of shakes to pull out of the fridge in my classroom.

Tonight, I’ve planned for the next two days.  I know that I’m going to the Brewers’ game right after school tomorrow.  I won’t have time to pick up a healthy dinner between school and the game, so I wrote down my Chipotle order and left money with my dad and he’ll have it packed up and ready to go.  I know that I’ll need one Medifast meal for at the game, so I’ll have a bar or bag of Barbecue Bites in my purse for the game.  I know I’ll need lots of water to get through the night, so I’ll have a few large bottles of water ready to go.  And, knowing that I will be the ball game late tomorrow night, I have my meals for Tuesday planned so that I don’t have to worry about them tomorrow night or early Tuesday morning – when I know I will be wanting to squeeze in as many hits of the snooze button as humanly possible.

This is planning to succeed.  This is how I’ve lost nearly 50 pounds and plan to lose a whole bunch more. 

Sure, I could leave it to chance – but then I’d be having a bratwurst with Secret Stadium Sauce and sauerkraut for dinner tomorrow – followed by a soda or a beer.  And I’d be without meals for Tuesday because I’d still hit the snooze button in the morning.

I choose to plan.  Sure, sometimes I take it a little far – but it’s a long way from the starting line to the finish line.

Go get ‘em, tigers!

WHY Lose the Weight?

I just got home from a long day at school - our last Parent/Teacher Conference night of the school year.  I planned on vegging out to a dvd for a bit before getting things ready for tomorrow and crashing in bed with my nook.  But the voice in my head sent me to the blogs on mymedifast, instead.


And I am so glad!!!


I just read a blog post by a seasoned Medifaster.  One who has been there, done that, lost the weight, gained it back, lost it again and is maintaining her healthy weight, healthy lifestyle and has taken on the role of a health coach.  I read her blog daily and often find kernels of wisdom that I have packed into my toolkit of advice to carry with me on this journey.


Today's blog was about defining what you want and setting an attainable timeline for reaching said goals.  


I know that I cannot predict which day I will reach my goal weight any more than I can predict the winning lottery numbers.  However, I can set attainable goals that my choices can help move me towards and this will allow me the opportunity to have better control over how I get to my goals.  I have a time frame that I plan on arrive at my goal.  However, first I need to clarify WHY I have a goal in the first place.  Yes, there is a number that I plan for my scale to arrive at and I plan for that to happen anywhere between my 38th birthday - which is October 28th of this year - and Christmas.  


My ultimate goal is to be healthy.  To look healthy.  To feel healthy and live an active life.  I want to be able to jump on my bike and KNOW I can do what I set out to do - not be surprised by my accomplishments or have others be surprised because I don't look like someone who can bike 200+ miles in 2 days.  It's already very much a part of who I am.  Now, I'm just working on making all of the pieces of me fit the puzzle that is Jenny.

Yep! That's TWO Century Loop Stickers!

Double Century

2008 Wisconsin Bike MS

Best Dam Bike Tour

There.  Now you know.  It's out there in the wide, wide, open.  


Between now and then, there will be many milestones to celebrate and events to commemorate where I am on the journey - and plenty of photo ops!  My school's last prom, graduation, the MS Bike Tour, my 20 year high school reunion, The Dirty Girl Run with a group of friends & former colleagues, time with family and friends, and those great spontaneous moments in life that just need to be photographed.  Every day is a celebration.  A celebration of moving further from where I was and closer to where I'm going.


As I commented on the wise Medifaster's blog just a few minutes ago, "The things we pick up along the way - the things we never thought about - need to be celebrated, also. Standing taller because you feel better about yourself - taking chances you never would have before - receiving a compliment graciously - being assertive about the choices you make to improve your health, life & attitude - each size smaller - being able to walk, bike, run, move more than you could before... Each of these successes is a part of our journey and needs to be acknowledged and celebrated as a stepping stone to our goal of a healthy life."


Go get 'em, Tigers!!!

Today's Habits of Health Discussion

From my Health Coach's facebook group

For our group's May Challenge, everyday has a theme. 

Tuesday's are Habits of Health Discussion Day

Tuesdays Habits of Health Discussion

Accelerate your weight loss

Page 66 Habits of Health

1. Eat your first meal replacement within an hour of waking up.
I still struggle with starting my "eating" day early.  I've always been one to have to wait an hour or two to eat - but I'm getting closer to an hour.  If I don't, I start to feel very tired and sluggish.  As with everything, I'm a work in progress!
 

2. Don’t over exercise. If you haven't been exercising don’t start now. Wait three weeks then you can begin to add activity to your schedule as you learn Habits of Motion that are sustainable over time.
After my second week back on the program, I started walking 4-5 times a week.  Then, I got myself a fitbit!  I'm walking at least 6 days a week and aiming for 10,000 steps a day.  Some days, it's quite a bit higher.  Of course, there's a few days that I don't quite get there.  Something to work towards!

3. Be sure to have all five meal replacements with your lean and green every day. Eat slowly and use a straw for liquids.

One of the things I really focus on is evenly spacing out my meals during the day.  Sometimes, life at work catches me off guard and I miss my 4th meal.  When this happens, my L&G (dinner) becomes meal #4 and my last two meals are my Medifast meals.  I usually feel like I'm getting a double dessert on these days...the silver lining!

4. Drink half your body weight in ounces of water. Tea and Crystal Light count.

You can bet that I'm getting at least this much water in everyday!  I try to aim for 1/2 of my water being pure water - no additions.  The rest is a mix of unsweetened, home-brewed green tea and Crystal Light (which I dilute the daylights out of).  Gotta have my water!!!

5. Measure your lean and green portions.

I weigh every part of my L&G meals.  Sure, I'm guilty of a little extra L or G every once in a while, but not more than once a week - and it's no more than 1/4 cup of a Green or 1 oz. of a Lean.  Weighing is more accurate than measuring cups.  The Vegetable Conversion Chart is a great tool to keep in the kitchen for a guide to weighing your Green servings.  I have mine in page protectors clipped to the side of my fridge for handy reference!

6. Keep your daily carbohydrate level between 85-100 grams. 85 is optimal.

YES!!!  Some days I'm under that 85, but usually I'm right in that range.  I try to keep it a little different so that I keep my body guessing.  This also helps me make sure that I vary my L&G meals.  It's terribly easy to get in a rut of eating the same tasty L&G for a few days in a row.  I track all of my meals on myfitnesspal and that tracks my calories, carbs, fat & protein for easy checking and daily meal planning.

7. Take advantage of all the support that you can-including support calls.

You bet!!!  Early on in my program, I did weekly phone check-ins with my health coach.  As my needs changed, I did more email check-ins and am now an active participant in her facebook group for clients.  I've found my health coach to be a great source of support, information and encouragement through every step of this journey!

8. Keep a daily journal

I keep track of my day and progress a few ways.  1. I log all of my meals & water on myfitnesspal, along with my weight.  2. My weight & activity is tracked on my fitbit dashboard. 4. I participate in the discussion boards on mymedifast everday.  5. I reflect on my journey daily through this blog.  I also share this blog on my mymedifast blog!  6. I record all of this EVERY DAY in my daily planner.  Check out the picture!

9. Review your goal and secondary choices every day.

I plan my meals the night before, log them in on myfitnesspal and prepare them.  This way, I know my nutritional needs are being met, I'm prepared for the next day and am ready to continue making decisions that are best for my health.  Waking up and having this part done is a big step towards having a great day!

10. Have no more than two approved snacks every day if needed.

Yes!  I always have dill pickle spears on hand - even in the mini-fridge in my classroom.  And, if you know me, you know I've ALWAYS got some sugar-free gum on hand.  Did you see the newest Extra Dessert Sensations flavor?  Ooh...I just picked up a pack this weekend!!!

11. Don’t add extra carbs.

No way!  This can really be a challenge when out to eat, at a social event, and, for me, especially at a Brewers' game.  Having a plan and having a healthy & approved snack in my bag has been my key to staying away from the extra carbs.  I'm not perfect, and I have my slips - but 99.9% of the time, I'm keeping it on program!

12. Dont drink alcohol.

This is a slippery slope for many.  I've never been a big drinker, so I can abstain from alcohol without even having to think about it.  If I want something a little special, a diet soda or a few limes in my water do the trick! 

Name some activities that you can do around the house or office when you feel stress or cravings

• Clean
• Scrub the bathroom
• Closet Cleanout - Very rewarding!!!
• Knit
• Read
• Visit mymedifast discussion boards or blogs
• Check-in with my two TSFL/Medifast groups on facebook
• Hooping to my iPod with my weighted hoops
• Dance to the music
• Take out the recycling - the empty MF boxes added up!
• Update my blog!

 List some healthy snacks

• Dill pickle spears
• Sugar-free gum
• Celery Sticks
• Sugar-Free Jello
• Almonds

...be sure to measure/count these! And don't forget to enter them in your log!!!

 List some healthy fats

• Canola, flaxseed, walnut or olive oil
• Green olives
• Low carbohydrate salad dressing
• Trans-fat-free margarine

...be sure to measure/count these! And don't forget to enter them in your log!!!

Trader Joe's Meatless Meatballs

Boca/Morning Star Farms burgers

Eggs, egg whites, Egg Beaters

Tofu

Cottage Cheese

List some meatless options

...be sure to measure/count these! And don't forget to enter them in your log!!!
 
 Wishing you all a great day of achieving your goals!  See you tomorrow!

Eating With Friends

I frequently have the opportunity to spend my lunch hour and the occasional social outing with colleagues.  And, of course there are times when I do the same with friends and family.  With the loose summer schedule just around the corner, these opportunities are going to quickly pile up.


These days, I am either enjoying one of my five-a-day Medifast meals, my Lean & Green meal for the day, or sipping on water.  


There were times when it felt weird to be doing something "different" than the rest of the crowd, but I feel differently about that now.  I am making the choice to do what is best for me.  I am good with that and go into these situations not even thinking much about it.   


Somewhere along the line, I got to thinking, "What are they thinking?"  Do the people around me think I'm just the crazy woman eating food that mostly comes in space packets?  Are they thinking that I'm judging them?  If I'm only sipping water, do they think I'm starving myself?  


It can be a strange thing being the kid who's doing her own thing.  Go ahead, sing the "Sesame Street" song in your head - I am!


Yep, I am often eating food that comes in space packets - though by the time they see me with it, it's either mixed up in my little Medifast/Take Shape for Life cup or in an insulated cup.  No, I am not starving myself.  As a matter of fact, I'm not even hungry unless I push the limits with when I need to eat.  And, I am not judging anyone.  If you know me, you know that I LOVE FOOD.  All food.  Ice cream, donuts, cake, frozen custard, butter burgers, fried cheese curds, lasagna, garlic bread, chocolate, pancakes, muffins, cookies, ham, mashed potatoes, baked potatoes, sweet potatoes...you get the picture.  And, those things will someday make an appearance passing my lips - on rare occasions.  But, that day is not today.  It is not tomorrow.  It was not yesterday.  


These are my choices regarding food and taking care of me.  I love the people around me and want to spend time socializing and catching up with them.  If it's time for me to eat, I'm going to eat.  If it's time for them to eat, I want them to eat.  And to eat what they want. And if you have something that I can be okay choosing to eat, you can bet I'm going to want some, ask for some, and go ahead and have some.  


Yep, I had a pickle today.  I skipped the brownies.  That's my choice.  And, it's now almost three hours later and I am not regretting that choice.


Eat on, friends.  I'll be at the table with you!  And, if you're coming here, I'll even cook for you!

Changing Up My Maniacal Cycling Habit

This is a hard one for me.  I have been mulling over how I'm going to approach cycling this summer - now that I have my health back, the bike is ready and I am ready...

I've already started riding and am going out about 3 times a week for the past 2 weeks.  It would be very easy for me to just keep up with the training calendar that I've ALWAYS used to train for the bike tour (it's a training schedule to prepare for a century - 100+ mile - ride). 

However, I REALLY want to stick with 5&1 (not even 4&2) until I get to goal.  And, if that's the plan - the most I can ride is 45 minutes.  This is a MAJOR change in how I do things.  It will also mean that I will not be riding the miles I usually do for the bike tour...100+ one day and 75 or 100+ the second day.  There's just no way I can accomplish that with this caloric intake. 

It would also mean an adjustment in some of my other summer activities - cycling-wise.  I ride at least twice a week with my two best friends - once for a weekly women's ride on Tuesdays - about 90 minutes-2 hours and then our long rides on Saturdays/Sundays (one day/week).  They know I'm back on the program, but probably not what it means in terms of changing up my training. 

This is a major reigning in of my maniac running/cycling natural tendencies...but I really need to stick with this plan.

If I stick with 5&1 and limit my activity to the guidelines, I will be able to do so much more by the end of the year - I need to keep my eyes on the prize...not the mileage!!!

This Week's Habits of Health Discussion

It's Tuesday and that means it's Habits of Health Discussion day in my health coach's facebook group. 

Today's challenge: The Habits of Health

Exercise- Visualize and write down how you'll feel when you're at your healthy weight and living the Habits of Health. Picture where you want to be three months from now….maybe riding a bike with your children, dressed in shorts and a t-shirt, feeling great full of energy. The sun is shining, and life is good! Now write down your thoughts.

-See what's happening in your imagination
-Be specific and vivid in your description

Three Months from now
Three months from now I will be riding in my fourth Bike MS Wisconsin: Best Dam Bike Tour.  In the past, I have always been at a higher weight during the bike tour (where I am right now or higher - gasp!).  This year, I will be at least 25 lbs. lighter than I've ever been for the Bike Tour.  I will also be celebrating my 20 year high school reunion.  For this event, I will weigh less than I did most of my high school career.  And, I will be running the Dirty Girl Run with a team of friends.  This will be my first time doing this event.  By the time I participate in these events, I will likely be at my lowest weight since...MIDDLE SCHOOL!!!

Six Months from now
In six months, I hope to be at my goal weight or within 10 lbs. of that.  I will be preparing or already in transition.  Having met this goal, I will be able to increase my activity, as my daily food intake will be different from what it is now on the Medifast 5&1 plan.  I can't wait!  I will diversify my physical training to incorporate more strength training and to continue running and cylcing - something I've always struggled to maintain over the cold Wisconsin winter months.

One year from now
In one year I hope to have been at goal and maintaining for close to (or just over) six months.  I will be done with the transition phase of the Medifast program and will be working on maintaining my goal weight through healthy food choices, six small meals a day and regular exercise.  I look forward to running and cycling without the challenges and obstacles presented by carrying extra weight.  I would love to be planning for - or perhaps already completed - a half marathon.  It's always been a goal.  If that goes well, I'd like to aim for a marathon.  I've already completed four century rides, but would love to do one at a healthy weight!  I will be graduating with my Masters of Education in Reading Education and looking forward to a career transition from high school English teacher to reading teacher. 

Stuffed Bella Caps

Tonight's dinner - after an afternoon of shopping and a great haul of fresh produce and meats - turned out to be Stuffed Bella Caps.  


It started without a recipe and evolved into a tasty dinner that I will be repeating sometime in the future, much to my tummy's happiness.


The starring players...

Portabella Mushroom Caps

Ground Turkey

Diced Bell Peppers

Chopped Green Onions

Shredded Cheese

...add in a few shakes of black pepper, crushed red pepper flakes and 3 cloves of garlic.

• Preheat oven to 350 degrees.
• Cook the turkey in a pan until not-quite cooked.
• While turkey is cooking, take care of the mushrooms and prep veggies:
• Clean out mushroom caps, a spoon and paper towel are all you need to make quick work of this.
• Arrange mushroom caps on a lightly sprayed cookie sheet.  I line my baking stone with foil and eliminate any messy clean-up.
• Dice peppers and green onions.
• Drain liquid from pan.
• Return to pan with turkey to stove and add the seasoning.  
• Add in diced peppers and onions and cook until turkey is cooked through.
• Once the turkey mixture is done, spoon into mushroom caps and sprinkle with cheese.

• Bake at 350 degrees for 20 minutes.
• Enjoy a tasty and healthy meal!

Medifast followers: I made this recipe to serve 2 full Lean & Green meals.  The turkey was a little shy of a full serving of lean, the small amount of cheese made up the difference.  The mushroom caps equaled 2 greens and the peppers & onions made up the remaining green.

If you are not following a specific diet plan, go ahead and zest this up to your liking.  I'd recommend something like a simple tomato sauce with the turkey & vegetable stuffing.  

A KISS Weekend

My delightful group of Super Sexy MFers (Medifasters) has taken a new approach to weekends.  No longer is it the days of Martini Fridays, Sangria Saturdays and Bloody Mary Sundays.  We've grown up and gained some focus somewhere along our collective journey.  These days, we have KISS weekends - Keep It Simple, Sexies!


No snacks, no extra condiments, simple lean & green meals and lots of water and green tea.  We're sticking to the simplest form of following the Medifast program - wherever we are on that journey - as a form of maintaining our focus over what could be challenging weekends full of tempting smells, delicious drinks and divine dining.


After the success of last weekend, I've kept at the KISS approach.  I haven't stopped. Today marks day eight of my KISS journey.  I'm down over 4 pounds from where I was last Friday.  My official weigh in is Monday.  It's also the day I weigh in for the Biggest Loser contest at work AND the day I weigh in for the May challenge in my health coach's facebook group.

Shaking Up Routines

Throughout the course of my journey with Medifast, I've been loyal to a few food items.  While some tempting new foods were introduced somewhere along the way, I kept on with what I was doing and pretended that those new items weren't there.


Not any more.


If I'm going to follow this path to the not-at-all-bitter end, I am going to need to shake things up every once in a while and try something new.  


When the FedEx delivery arrived at my door today, it didn't just bring a few weeks of food to my door - it brought Brownies and Chocolate Chip Soft Back and BBQ Bites and Blueberry Oatmeal and Calorie Burn Cappuccino (which, my sources tell me tastes very different & much better than the run-of-the-mill Cappuccino I've been using since September).  These are the items I am trying for the first time.  Of course, the Peanut Butter Soft Serve, Chocolate & Vanilla Appetite Suppressant Shakes, and some Honey Mustard Pretzel Sticks were in the mix - but I have been thinking about these new items since I adjusted my order last Friday.

Ah...lots of choices!!!

I am a creature of habit.  I know this.  I could go weeks with the exact same menu and never shake my head.  Of course, somewhere in there I would need to be able to toss in a few squirts of Sriracha, some shakes of crushed red pepper flakes or a splash or five of Frank's Red Hot.  Otherwise, I like predictability.


But, I get that from following the program I've embarked on.  I know if I do, I will lose a few pounds a week.  I know if I drink the amount of water I usually do (160+ ounces a day, if you need to know), I will feel good and hydrated and not have a thirst or "need" for something else.  I know if I shake the dust off of my tail-feathers and get outside for some exercise, that I will feel refreshed and that my body will thank me by firming up, sleeping well and being strong.


Oh, and rolling with the punches - that's another of those life lessons that I'm continuing to get my fair share of practice with.  After last night's Cauliflower Pizza/Quiche episode, I held it together and celebrated that I've made something new.  Tonight for dinner, I had that Cauliflower Quiche - finished off just as the Pizza recipe suggests.  And, you know what - it was DELICIOUS!

Today's Sneak Peak Into the Habits of Health

I have mentioned a few times that I am involved in a few facebook groups for support with my weight loss journey.  My health coach with Take Shape for Life has a great group that is quickly growing to include other coaches and their clients.  Everyone is at a different point in their journey and has different goals, yet everyone is open, honest and supportive of the others in the group.  It's a safe place to ask questions and share successes.

Yesterday began the May challenge in the group.  Each day has a theme.  Monday's roll call included a check-in on how you're doing, a weigh-in, and posting a picture of your feet on the scale.  Oh yes...we posted pictures of our weight on facebook.  You bet!  It is a closed, super-secret group and a safe place - but it still takes a deep breath and a prayer to post that sort of thing on facebook.

Today is Habits of Health discussion day.  Each Tuesday my coach will be posting information on the Habits of Health: The Path to Permanent Weight Control and Optimal Health from Dr. Wayne Andersen's book/website for us to discuss and use as a launch pad for our own reflection, goal-setting and focus on our program.

I will admit that I have had Dr. A.'s book since September and have spent a little bit of time with it.  However, I quickly dropped the ball.  I've been meaning to get back to it - and Habits of Health Tuesday's are just what I need to get back to the book.  I will be pulling it out when I get home from school this afternoon and I will work my way through the book and the accompanying workbook Living a Longer, Healthier Life.  I said it here.  I must do it now.

Today's discussion topic from Habits of Health focuses on four things.  1. Identifying the choices that support optimal health and implementing a plan to incorporate them into daily choices, also listing 10 choices that support your health right now 2. Becoming aware of daily choices that do not support health 3. Thinking long term and not instant gratification 4. Creating a microenvironment of health.

Choices that support my health:

• drinking at least 1/2 may weight in pure water each day
• eliminating/minimizing consumption of caffeine
• eating at regular intervals
• walking daily
• running or cycling 4-6 times a week - Yes! Me and the bike have reunited, at last!
• choosing non-processed foods over packaged foods with additives
• adding strength training to my days 3-4 times a week
• asking for support of the people around me
• choosing to eat at home instead of putting myself into situations where I feel I'd make decisions that are not in my best interest
• actively participating in groups that support my journey and encourage me to meet my goals
• logging my daily activity, food choices and water consumption in my journal and online
• using my fitbit to evaluate my progress and set goals for more activity

These things are just a glimpse into what I'm doing each day to improve my health.  I'm sure if I were to revisit this list in a month or two, I would have more to add.

One of the things that helps me most is having an environment that supports my health.  Living alone, it is easy to keep only the foods I should have in the house.  From Medifast packets to plenty of fresh vegetables and lean meats/meat alternatives to water bottles and a variety of green teas, my kitchen is stocked and prepared to support me on this journey towards improved health.  Of course, I am accountable to maintain this environment and not let momentary struggles and/or lapses in judgement allow me to bring home a pint of frozen custard or a dozen donuts.  But then, I would still have to answer to myself for these choices.

Now I really am looking forward to spending some quality time with Dr. A.'s book and thinking more about my journey and what lies ahead.

Spaghetti Squash, Italian Ground Turkey, and Roasted Green Beans & Mushrooms

Tonight's Dinner...

Roasted Spaghetti Squash with Olive Oil & Garlic

Roasted Green Beans with Mushrooms & Balsamic

Jennie-O Ground Turkey with Italian Seasonings

The Roasted Green Beans with Mushrooms & Balsamic recipe is from Kalyn's Kitchen.  

I cut out the cheese to stay within my Lean & Green requirements.

The ground turkey was prepared with just a spray of the pan and 2 cloves of fresh minced garlic.

The spaghetti squash was roasted in the oven and then sauteed with 1 t. olive oil and 2 cloves of fresh minced garlic.

Friends, if you're doing a low-carb diet, Kalyn's blog is a place you must check out.  I love that you can search recipes by vegetable!  I saw a long list for cauliflower...