Variety is the spice of life

This may not be a true guide for spiritual health but when applied to fruits, vegetables, whole grains, nuts and seeds there isn't much better advice for achieving health and hapiness. When I was eating mostly processed food, I found it difficult to get a good variety of wholesome foods in each day. It seemed like such a hassle and too time consuming. Does any of this sound familiar. 

I also found myself -saying things like, "I'll give up my double cheeseburger when they pry my cold dead arterioschlerosis ridden hands from around it". Just kidding, but I did feel very strongly that I was going to be deprived and unhappy somehow if I couldn't eat fat ridden, high calorie, low fiber foods whenever I wanted and in whatever quantity it took to feel slightly uncomfortable. 

Ahh! Now that's livin'. Well actually, that's dyin'. Maybe slowly and little by little but that's dyin' for sure. 

Now, I enjoy healthy foods and after some initial adjustment I find it is not that difficult. Actually, eating healthy takes less effort and cost  than my previously  sporadic ways . My greatest difficulty now is being able to eat everything I want to in a single day. 

How did this transformation start, you ask? Well, praise God and thanks to my family for instituting a weight challenge. I started by logging into www.fitday.com and deciding to limit myself to 1500 calories a day to start. Near the end of the first week I began to think, "If I'm going  to limit myself to 1500 calories a day, I want to eat as much as I can so I'm not hungry and I want to eat healthy so my body isn't starving".

I then began to research low calorie, high satiety foods and started to incorporate some into my diet. By the middle of the second week, I was trying lentil recipes I found on line. One of my new favorite recipe sites is www.recipebazaar.com. I began to cook different veggies everyday. Butternut squash, brown rice, cabbage, steamed carrots, onions, peppers, tomatos, sweet potato, lentils, beans of all kinds and apples, oranges and frozen berries make up the bulk of my diet. Toss in any nuts, raisins, prunes, in small amounts, brussels sprouts, brocolli, spinach and now your talking. The site http://www.tqnyc.org/2006/NYC063364//beneficial.htm is awesome. Try some of the foods listed. 

You may be tempted to think, "How much difference can it make?" but all I can tell you is it has been miraculous in my life. In little over three weeks, my blood pressure has come down to a range it hasn't been in years. My resting heart rate has dropped from 82 to 68. I am working out at the gym as hard as I can with good form and I have not been the least bit sore. I seem to get stronger with every workout, my endurance on the treadmill is getting dramatically better, my left arm has stopped going numb (pins and needles) and my left leg has stopped burning and hurting. (although it is still slightly numb it has improved beyond my wildest expectations)

All this in only three weeks ..and oh by the way did I mention I have lost 24 pounds without being hugry...I can only attribute this to the healthy and restorative nature of my diet. Now that I have begun to be in tune with my real hunger I don't worry as much about keeping the calories strictly at 1500. If I have a real strong workout or a real busy day and I'm extra hungry I will go as high as 2000 calories but that is still well below what my body burns every day.

(The rule of thumb is take your current body weight X 10 for women X11 for men.  Add 20% for sedentary up to 40% for active lifestyle and then to that add 10% for digestion, etc. 

Assuming a body weight of 200 for a women you would have 200 X 10=2000    2000 + 30%=2600   2600 + 10% = 2860 which would be what your body needs to maintain if your relatively sedentary. So to lose a pound a week you would need to eat 3500 calories a week less than your body needs which is 500 calories a day so you would shoot for 2360.  Don't go to low and watch your nutrition. ONE LAST THNG...Sodium is a KILLER! for your health and your weight and processed food is full of it.

I know it's early and you've heard it before. It's going to take time and you seeing me stick to this and keep the weight off for you to believe for real, but if you want to start feeling healthier, calmer, more physically fit and spiritaully peaceful, more vibrant, hopeful and alive in every way then don't delay. Don't let precious moments of your life be stolen away.

God bless you and aid you in your endeavors ...I love you all very much...thanks for loving me!

bean salad

Nicole's family makes this all the time and its really good; really filling too and lots of fiber!

Red Kidney beans
White kidney beans
diced Onions
diced Tomato
Italian Salad dressing (just enough to toss the salad a bit)
feta cheese

Simple and delightful. You can really add anything you want i know i have tried many variations of it at the house but this one is my favorite.

AND BY THE WAY - can i just add a small victory of my own. I have been MAKING DInnER. for some this is not a big challenge but for my family; dinner is usually cereal for mark and mac n cheese with fish sticks or hot dogs for me and david. NOT Healthy!

BUT lately i have been making meals, with chicken/pork/steak/fish and rice/pasta/potato, salad or some other veggie and i am loving it!

Lasagna es diablo (temptation strikes)

Yesterday Mom and I went to Koko's to celebrate Becky and Ed's 25 th anniversary. Koko's cheese lasagna tasted soooo gooood. But such is true of sin in general, not that eating lasagna is sin per se, that it tastes sweet for a season and pays the wages of death in the end. 

I did eat too much. I guess I'm not ready for the world quite yet. Lasagna, noodles and Kielbasa, rice and hot sausage, kielbasa in barbecue sauce, meatballs in tomato sauce and then apple pie, angel food cake with strawberries and cookies. You get the idea, dive in and before ya know it, you've eaten like a pig. I gained 3 pounds from yesterdays weigh in.

I know it's largely water weight because my calorie count wasn't actually horrible, but I felt like crap going to bed and woke up feeling uncomfortable. Lesson learned. I am back on track this morning and eager to go forward. 

Love you guys...don't let a small slip up discourage you...get right back up and fight...plan your action and then stick to your plan....

Another Disciple

I just came back from visiting uncle John and he is excited about our pilgimage and looking forward to joining us in our quest. We discussed the general principles of eating a high fiber, low calorie diet. I was able to share with his that I have lost twenty pounds in just over two weeks without feeling hungry and not only that but I feel healthier and more vital than I have in years. We are looking forward to hiking again this year and by God's grace for many years to come. 

Praise God for his steadfast and enduring love. We can do all things through Christ who strengthens us.  I believe this is nothing short of deliverance from unhealthy food addiction.

I love you guys and hope you are all doing well!

Lentil Soup

This is an extremely easy, delicious and nutritious recipe. It goes well with a fresh muffin and a salad. 

1 lb. dried lentils

8 cups of cold water ( I use a cup of chicken stock, any left over vegetable liquid from steaming and the remainder water to make the 8 cups)

1 (16 oz. ) can tomatoes, chopped

4-5 slices of bacon ( I use a little left over chicken and omit the bacon)

1 medium onion, chopped

2 medium carrots, chopped

3 tsp parsley

2 tsp wine vinegar

1 garlic clove, minces ( i use bottled minced garlic 1 Tbs)

2 tsp salt ( I use a pinch)

1 tsp dried oregano

1/4 tsp pepper

1 large bay leaf

combine all ingredients in a dutch oven and simmer for 45 minutes..it's really that easy

Enjoy.......

Keep on Keeping On!

ok, so here we are starting week 3 already! Yup week 3. Time flies.....always it seems I guess.

I have to say that I wasn't expecting to lose any weight this week because I didn't FEEL like any had come off, but low and behold another 2 lb loss! I am amazed. I have renewed resolve this morning to keep on keeping on and will continue to work my plan. Using fitday.com has really simplified my efforts and has been a great tool to keep me on track.

Kudos are also in order for Dad's cooking! It's been a very nutricious and delicious 2 weeks of new recipes and being re-introduced to legumes which I am quickly becoming a HUGE fan of. (Huge on the inside and very small on the outside lol). Over the last 2 weeks we have enjoyed Black Bean Chilli with beef, lentil soup and a lentil stew with chicken along with many other great meals. Thanks Rick!! Awesome support and wonderful eating!!! :)

In addition I have stepped up my daily activities. I walk the stairs 2 or 3 times a day at work. I can make it to the 4th floor as of this week. I am definately breathing heavy by the time I get there but it will get easier the more I do it. When I first starting walking to the 3rd floor I encountered the same challenge. I also walk the treadmill 3 or 4 times a week for 30 - 60 minutes on level 1. I am planning to move to level 2 this week and see if I still live after that.....just kidding, sometimes it feels like I'll keel over, BUT I never do......soooo, keep on keeping on really fits here.

Well that's my 2 cents for now. Just thought I'd share what's been happening in my neck of the woods. I hope you are all reading along and will post some thoughts, struggles, victories, recipe ideas, weight loss tips, etc., whatever tickles your fancy and stay connected. We're here for you!!

~M

Sticking together

"Two are stronger than one and a three fold cord is not quickly broken"

Those words from the scriptures seem so alive in this format. We are encouraging one another and beginning to literally believe that all things are possible, even a lean helthy body. All the posts and comments have been so positive and helpful to me. Thanks everyone for participating.

I know it takes a little extra work to plan, shop, cook and record accurate portions, but it is so worth it. I have never in my life felt so in control of my hunger and I attribute that to not eating junk and the encouragement that I get here in the 8Justright forum.

I have the time so if anyone wants any help just let me know and I will help with recipes and or shopping tips. I am getting quite good at this natural foods biz. It's really a hoot actually and now that I am in the habit, it now takes less time to eat well than it did to eat crappy.

 I find in taking stock of my situation that since I started on the cpap machine, I am getting to bed early,  I am in school and eating right so I have healthy and wise covered. Now I'm just waiting for wealthy to kick in. Hey, it's got to be just around the corner, right?

Love you guys...