Day 2

I got up with a sore body and sore a sore ankle.
Ate another 100 calorie snack and a banana before I slept. As ususal mind in so focused on food but I am not going to let that depress me and give up.

Did 30 min. of exercise today 10 min of Callanethics and then staight into a 20min 1 Mile Walk DVD by Leslie Sansone. My daughter says she is getting boring.
So i think tomorrow i will do some walking on my own in the morning and a different exercise DVD with my daughter.
We also have the option of walking to school which is just over a mile for her which takes us 30min.

Had the shake for breakfast and Supper
Snack 1 - 219 calories Oats so easy with Milk
2 cups of coffee
Lunch 2 naan breads with a can of Taco Beans - I estimate that was about 450 calories.
Also had a glass of fruit juice.

Concerned about my 5 fruit and veg. Got to have a big salad with my food tomorrow.

Live Life Abundantly

Practicalities

I walked for an 1hr10 today. My feet are sore - feel like blisters may develop (Might need to shoes). I felt physically tired but mentally proud of myself. Now that I have cooled down my feet are still sore but I have energy for the rest of the day.

I am now starting to work through the CHIP workbook. The first unit is on the topic of balance.
I am making to do list and at the very top I have included exercise. Last week I did exercise three times. This week I am increasing the intensity a bit.

Managed to spend almost £25 less on my food budget last week and hoping to do the same this week.

Here is a money saving alternative suggested in the CHIP program - Crisped Tortilla Chips.


VIDEO: Low Fat Baked Tortilla Chips

Crisped Tortilla Chips
1pkg 12 corn tortilla
1/2 tsp onion powder
1/2 tsp garlic powder (optional)

Tasty baked lime and chilli tortilla chips you make at home.
Serve with your choice of dips and salsas.

Recipe provided by: Allrecipes

Ingredients

(See nutrition)

1 packet Corn Tortillas

1 tablespoon vegetable oil

2 tablespoons lime juice

1 teaspoon ground cumin

1 teaspoon chilli powder

1 teaspoon salt

• Oven baked potato chips
• Baked Pumpkin Bread
• Avocado Tortilla Wraps
• Crispy cheese twists
• Pesto pita toasts

▲ Less

Preparation method

1. Preheat oven to 180 C. 2. Cut each tortilla into 8 triangular wedges and arrange in a single layer on a baking tray. 3. In a spray bottle, combine the oil and lime juice. Mix well and spray each tortilla wedge until slightly moist. (Lightly brush on the oil and lime juice if you don't have a spray bottle) 4. Combine the cumin, chilli powder and salt in a small bowl and sprinkle on the wedges. 5. Bake for about 7 minutes. Rotate the tray and bake for another 8 minutes or until the wedges are crisp, but not too brown. Serve warm or room temperature with salsas, dips or guacamole.

Meniere's Disease

I have been just diagnosed with Meniere's Disease. It makes sense I have had the systems before with no diagnoses or resolution and then they just went a away and I moved country and forgot about it.

Now it's come back and I finally know what's wrong now I feel I can learn to deal with it instead of getting depressed and stop exercising. Which is what my natural inclination would be to do. As I am typing this I feel like I just want to curl up in bed and sleep.

So excuse now I am going to do some indoor walking as its too cold outside.

"Exercise helps the balance system recover faster. The exercise must involve walking or running in order to improve coordination; stationary bikes and treadmills will not help..........
Exercise, ........ is the single best therapy for these symptoms. Initially it may cause increased vertigo but that is not harmful. Occasionally, physical therapy is recommended for patients who can not exercise enough on their own." Lahey Clinic

Here is our definition:

• "Classic" (typical) Meniere's Disease is the term given to the condition having the following four symptoms, after thorough testing has determined no other cause:

  • Episodic, fluctuating hearing loss.

  • Episodic, fluctuating rotational vertigo (a form of dizziness).

  • Episodic, fluctuating tinnitus (a sound heard when there is no sound).

  • Episodic, fluctuating aural fullness (a sense of air pressure in the middle ear, as if descending in an airplane; however, it is *not* actual air pressure in the middle ear; Meniere's Disease does not affect the middle ear). http://www.menieresinfo.com/start.html

Just Sitting?

Act and Thought for today:


Have you tried correcting your posture? I find it very uncomfortable and eventually it slips my mind. Today I am going to make a conscious effort to think about my posture.
In fact right now my shoulders are complain and i feel a slight awareness in stoach - its hard to explain. I know yoga is recommended to help but I have tried some videos and I can't think how an overweight person can most of those poses.

Pillow Posture

Place a pillow behind your lower back while you’re sitting at your desk to avoid slouching, decrease lower-back pain, improve posture and increase abdominal strength. Even better, it sounds so comfy. Who ever said you couldn’t get in shape just by sitting there?

(From article: Got 5 Minutes? It's All You Need to Get Fit: http://www.neversaydiet.com/slideshow/5-easiest-exercises-ever)

"Good posture makes one look taller, slimmer and more confident. From a health perspective, correct posture has been shown to speed recovery from episodes of low-back pain and help prevent recurrence. In fact, there may be nothing more important than good posture to prevent many aches and pains resulting from undue stress on joints and muscles." (http://www.orthone.com/one/services/spine/posture.cfm)

Hellloooooooooooo

Yeh I am back

Its been a hectic few weeks.

Dream come true - I visited France!! Spent 5 days in Paris - walked myself to the ground by the fourth day I could not feel my feet anymore.

I have now rested for 9 days exactly (after ironing for an hour my feet start to complain!)- tomorrow I start to exercise again. Saturday we have 2.5mile ramble planed hopefully the weather will not work against us.

Current Weight:115.9kg

Tips for the week

Cinnamon has one of the highest antioxidant levels of any spice – and even more than many foods. You'll find as many antioxidants in 1 teaspoon of cinnamon as a full cup of pomegranate juice or ½ cup of blueberries.

Beyond antioxidants, cinnamon is also rich in natural compounds called polyphenols. These compounds appear to act like insulin in our body and may help regulate blood sugar levels. That's especially good news for people with diabetes.

• Perk up your morning coffee with Ground Cinnamon. Sprinkle 1/2 teaspoon over ground coffee before brewing.

  • 

    Cinnamon Coffee

• For lightly sweetened, cinnamon-spiced yogurt, mix 1/2 teaspoon Ground Cinnamon and 1 teaspoon maple syrup or honey into 1 cup plain yogurt.

  • 

    Cinnamon Yogurt

• Keep a shaker of Ground Cinnamon handy to sprinkle over everything from hot cocoa to oatmeal and fruit salad.

• 
  

Report

I am happy to report that my exercise program is going. My husband is pushing me........ otherwise i may have been tempted to stop again.

In the last 8 days I have walked for 6 of them. YAY


“Too many people overvalue what they are not and
undervalue what they are."
Malcolm Forbes

Enjoying exercising

I have been enjoying walking indoors and outdoors.

The Leslie Sansone dvds is the answer to my indoor walking here in Northern Ireland.

Beginners Guide to Exercise

10 Minute Indoor Walking Exercise Plan

10 Minute Indoor Walking Exercise Plan

---

This was in First Mag..Feb. 12th..I think it's a great easy to do plan..They recommend that you do this 3 times a day..because you will lose 18 percent more weight and burn more fat than doing a 30 minute session.

Here goes:

STEP 1: March in place (1 minute). Start slow, but aim for a pace of 120 steps per minute when you do this for steps 2-4.

STEP 2: Side Steps (1 minute). With your right foot, step to the right and bring your left foot over to meet your right foot. Then do the same with the left foot.
This slims your hips!!

STEP 3: Alternating Kicks (1 minute). Keeping your back straight, kick your left leg straight out, raising it no higher than your hip. Alternate with right leg. This tones your thighs!!

STEP 4: Knee Lifts (1 minute). Lift your left knee to just above waist level pulling your navel in toward your spine. Do the right knee..
This helps sculpt the tummy while toning the legs.

STEP 5: Fast march and press (90 seconds). Repeat Step 1, but increase your pace to 130 steps per minute and add this upper body exercise:
Raise and pump your arms above your head for 15 reps, then pump your arms down by your side for 15 reps.

STEP 6: Speedy side steps (90 seconds). Repeat Step 2, adding this move:
Raise your hands above your heads when you step out..and clap them above
your head when you step in.

STEP 7: Quick kick and reach (90 seconds). Repeat Step 3, adding this upper body move: When kicking your left leg, reach forward with your right
arm, and when kicking your right leg, reach forward with your left arm.

STEP 8: Repeat Step 4, adding this move: As you bring your left knee up, touch it with your right hand, and the reverse.
This trims your waistline..

Leslie Sansone designed this 10 minute exercise session..

Mind of matter

I have being undergoing an inner struggle with myself. fighting for a focus - fighting to find a plan I can hold onto. fighting the negativity that wants to creep in 0 even as write the post I am still feeling directionless but at the same time I know that i cannot continue to sit on the side lines of life - watching it pass me by. I cannot left go of my dreams and goals - to be healthy, fit and slim.

Thank goodness I have not put on the 5kg that I lost but now it is time to move forward again.

I still don't have my own scale but I wont let that be a stumbling block - I do have a tape measure.
Current: 114cm
Goal: 88cm

Yesterday i walked for 30min.

For the next 4 Days:
Physically:
I will exercise for 30min
Drink 4 glasses of water
Start keeping a food journal

Mentally:
20min relaxation exercises
Read a section from a mental/spiritual enhancing book

Reward myself with long hot bath and a facial.

Check-in

Nothing to report on weight - need a scale!

I have done a bit of exercise, eaten too many biscuits (would love to blame the visitors) - its funny how our weakness change as we get older.
Mine has changed from chips to chocolate to biscuits.

Ratatouille is becoming one of family favourite meals we make it at least once a week.
My husband walked my daughter to school this morning. I will have to make sure I do some exercise. She does swimming today, so we will probably pick her with the car.

Ratatouille

A soul-warming, guilt-free, gastronomical gift from on high.

Fun Factoid: 98% of the world's olive oil comes from the Mediterranean region, which has a 6,000-year history of olive tree cultivation.

Serves 6

Ingredients:
1 tablespoon olive oil
1 medium onion, finely chopped
1 red pepper, chopped
1 yellow pepper, chopped
2 small eggplants, cubed (about 2 cups)
1 small zucchini, cubed (about 1 cup)
3 cloves garlic, diced
1 bay leaf
1/2 teaspoon dried oregano
1 can Italian-style stewed tomatoes
Salt and freshly ground black pepper
1/4 cup freshly grated Parmesan cheese (I used low fat cheese)
1 lb. whole wheat spiral pasta (I use low-GI 100% durum pasta - any shape)

Instructions:

1. Heat the oil in a 4-quart sauce pot over medium heat.
Add the onion and cook until soft and translucent, about 5 minutes.
2. Add both the red and yellow peppers and sauté for another couple of minutes. Toss in the eggplant cubes and cook a couple more minutes.
3. Add the zucchini, garlic, bay leaf, and oregano.
Season with salt and pepper and continue to cook for a couple more minutes.
4. Add the tomatoes and simmer for 40 minutes, uncovered.
5. Boil and drain the whole wheat spiral pasta.

Walking to fitness

I measured the walk I have been doing. It is 0.9 mile one way and mostly downhill. Takes me 15mins walking briskly. Then I wait for my daughter and we back 0.9 mile now mostly uphill and it takes us anywhere between 25-35min. Total of 1.8 miles or 2.8 km.

When her school starts I might have to fetch her walking some afternoons 1.4miles or 2.2 km one way. That should really help get fit. I just need to get a nice comfortable raincoat for the Irish rain.
And some "window wipers" for my spectacles.

Didn't walk today but I took out an exercise DVD from the library.

Earth Day Dieting

HYC Report: I have maintained at 107.2kg.

I walked to school 10min and walked back home this afternoon another 10min.

Tomorrow I would like to add in some extra exercise in the afternoon or morning.

SparksPeople: Earth Friendly food and fitness

100 Day Challenge:
Eat a plate of veggies before lunch and supper. Any veggie you like even if its cucumber

I hve not yet implemented this but I plan to start this evening.

Recipe: Garden Vegetable Frittata

Things happen for a reason

My car battery was dead this morning, so I walked to school. Walked back as well. My calve muscles were still sore from yesterdays walking.

It was a pleasant walk - i think I should plan to do that more often. It was a breathe of fresh air.

100 Things I like about myself

This is powerful technique I learned about in the beginning of the year.Tackle Any Issue With a List of 100 by Luciano Passuello.
With his permission I have been hosting swaps on Swap-bot doing the list he made.

This is what a view participants had to say:
"oh my gosh this was the hardest yet. I had such a hard time finishing my list. I was out of ideas at 50! I did manage to finish, just barely though. I think it may have boosted my self esteem a little."

"Being a bit of a pessimist and general sadsack I think this swap is just the thing to help me feel better about myself and life in general and look forward to sending my list out :)"

One of the participant's over to set up a blog for the swap: List of 100.

I started a little down today even after I went walking on the beach. Things are looking up now that I am going to do a List 100 - 100 Things That I have accomplished.

I have published some of my lists on my website: 100 Ways to Improve My Life

Here are the first 21 things I wrote about what I like about myself in no order of importance:

1) I like my hair

2) I like my calves

3) Good, healthy teeth

4) I like my confidence

5) Sense of humor

6) Sense of justice

7) Ability to empathize

8) Ability to listen

9) My helpfulness

10) Creativity

11) Ability to think on my feet

12) Resilience

13) I know a little about a lot of things

14) I am flexible, can adapt to various situations

15) Good acting skills

16) Poetic

17) Romantic

18) Good dancer

19) I don’t have many things that I regret doing.

20) Can be productive when I put my mind to it

21) I believe in God

Weightloss

Hi

I am happy to report that I now weigh 107.2 kg (236pounds) - a Whole 2kg (4.4pounds) loss. YAY.
Also lost 3cm around my waist its now 112cm (44inches)

Goals:
To get to 88cm (35inches) around the waist)

To to lose 10% of my body weight in the next 6 weeks.

How:
Careful meal planning.
Following my plan 80% of the the time , 4 days at a time.

This week I locked in adding veggies to my meals and exercise. Reducing refined carbs and sugar.

New goal cut out refined carbs and sugar completely and re-enforce new habits.

Dealing with cravings and Brain Exericse

Tried out this recipe today. Its Oh so good. Definitely will deal with my cravings for Lemon Meringue ( I never eat the top of the meringue). Got it on the Somersize Board run by BetsC from Looks Aren't Everything:

LEMON ZEST TART:
Preheat oven to 350.

Crust:
1/2 C plus 2 T vanilla whey powder
2 1/2 T sugar (I use WL)
5 T butter

Melt the butter and mix all three ingredients in an 8x8 cooking pan.
Press down on the bottom of pan. I use a spoon to 'even' it out.
Cook for 5 minutes.

Filling:
8 oz. cream cheese
3/4 C sugar-again whey low
3 eggs
1/2 C lemon jc.

Cream sugar and cream cheese together with mixer. Add eggs one at a
time, mix well each time. Add lemon jc. Mix until well combined.

Pour over warm crust and cook for 20 minutes. Let it cool, and then
refrigerate until cold.


Well I decided to have a rest day. I did try out a few minutes of T-Tapp from You Tube. I am very interested in Brain Gym - Left-Right Brain for learning etc....... I am so adding this to my wish list of DVD's.

"What can T-Tapp hoe downs do for you?
• Increase mental clarity
• Help control hormonal mood swings often experienced with PMS and menopause
• Drop glucose levels quickly. (From 62 to 85 points upon completion and an average rate up to 100 points at 10 minutes post completion
• Burn off excess glucose before it converts to fat.
• Optimal brain balance, because hoedowns involve simultaneous left/right brain cognitive processing. Because of this, initial coordination doing the single count lift/touches from front to side can be challenging, but within a week cognitive processing significantly improves. It is important to exercise the brain as well as the body for quality of life in senior years.

Hoedowns are really aerobic AND they work your legs, butt, core, lats and abs all at once, (and if you're really twisting those thumbs back and getting your elbows forward you'll feel it in your arms as well!) So try Hoe Downs once or twice a day and see what they do for you."

Exercise Galore

Taken on Saturday's walk by Rooi Els

I have now exercised for 4 days in a row. YAY
Saturday it was a walk in Rooi Els
Sunday - Taebo 2
Monday- 15min weights and stretching, 45 min walk in the mountains
Tuesday- 3km walk on Strand beach (sat a coffee shop after 1,5km)
Wednesday- 1 hr walk via the mountains and along the road.

Today I was not very excited about exercising. My body was sore and I can feel a blister on each big toe but my husband has promised me another foot massage.