Archives For March 2013

Fixing Mistakes? Maybe.

March 19, 2013

First, things are really going well. However, Sunday was just an all around bad day. I had some unexpected stress and by the end of the day, I ended up eating 36 PPV instead of my planned 26 PPV. It’s not like I devoured an entire pan of brownies, or a whole pizza, but I ate more than I had planned due to stress, which added to the stress. Funny how that works, huh?

So Monday? I made Monday all about exercise and activity in an attempt to fix Sunday’s mistakes.

My PT exercises are to be done 3 to 4 times a day. They suck. But that’s what I started the day with. After a good rest, I walked on the treadmill at my 3.0 mph at a 7% incline for 60 minutes, then I felt a spurt of energy and increased the speed to 3.2 mph and walked for another 10 minutes, then I went to 3.3 mph and walked for another 10 minutes. I felt like I made up for a few of the extra points I ate on Sunday. So 80 minutes of a good paced walk, uphill. That’s over 4 miles! ๐Ÿ™‚ My WW Tools tells me I earned 6 activity points!

I talked with my coach on Saturday about adding in some small strength training while I am working my way back to bootcamp. We came up with a plan of …..

20 crunches
10 lunges
10 squats
1 60 second wall sit

Repeat 4 times.

I am going to do this on Monday, Wednesday and Saturday. I am certain it earned me some activity points, but I don’t know how many?? I will give myself at least 1 activity point.

When I finished my 80 minute treadmill walk, I did the above exercises, four times. Egads. Then I drank a bunch of water. Then I chilled. Then I did PT again.

Then for the first time since surgery, I took Tucker for a walk. Mishka was left behind. I didn’t want to risk a leash in my right hand, and a dog deciding to attack a squirrel or a bird. I can’t even imagine the pain of the leash being yanked on, so I had to chose one dog. ๐Ÿ™‚ We took a short half mile walk.

Later, I met a girlfriend and we walked outside for an hour, at a pretty good pace, so I know we got in at least three miles. That’s 5 more activity points.

Then I came home. Then I died. I have earned at least 12 activity points for Monday, walked 7 miles, and have eaten as planned.

I go Tuesday for PT, and I assume we will add more exercises to the current routine. It feels like such a long road. Some are the exercises are just painful, but tolerable. Others just feel impossible.

Sunday’s Eats…..

Monday’s eats……

This seems worth repeating……..

“love the life you live, live the life you love”

Day with Dad……

March 17, 2013

Dad and I had planned on a Saturday morning coffee, but I slept like crap, until about 7:00 am, then I was sleeping deep, so I just kept sleeping, and he ran an errand that went until noon, so we had lunch.

I was in the mood for a Saturday morning greasy spoon, but we ended up at my breakfast “safe” place, First Watch. I had planned to try something a little different, so I ordered my usual egg white, turkey, spinach, feta omelet and replaced the dry toast with a fruit cup! I’m really changing things up here, huh?

We had a great chat, got caught up on the weeks news, then ran a few errands together. The man could talk for hours, and he always has a great story, so we put a few miles on the car and went all over town. Then, I was ready for a nap!

Instead I came home and did my PT exercises, which were almost intolerable, then walked on the treadmill. I only got in 45 minutes instead of 60. Doing the treadmill BEFORE PT next time. That didn’t feel so great. Then I just felt like an old lady the rest of the day. We had Pizza while watching KU/K-State, then I was in p.j.s and ready for bed before 9:00. Sad. I know.

I talked to my coach about a few of my goals on Saturday morning. I’ve decided that alcohol twice a month sounds good on paper, but just isn’t working for me. It is important for me to lose the weight, but I also need to have realistic goals that work for me and my lifestyle. I would much rather enjoy wine with my girlfriends at a spur of the moment occasion, and work it into my points, than only plan two events a month to be able to drink. I know this is not a problem for so many of you, because we have talked about it. I also know my beers have been a stalling point in my weight loss. I guess the key here is to figure out what works best for me. I think I will do fine if I work it into my points. I have talked to other members that this has worked for, so I know it is doable for some.

I have decided I am ready to work in a few wall sits, crunches, squats and lunges, so we discussed a plan for that for three times a week. I need to come up with a chart for that I suppose. It just seems easier to keep track of what I did and when I did it. And I really do like writing it down and seeing what I have done.

Sorry for such boring post lately. Obviously the blog has taken a different route. I hate to be so serious. I’ll work on getting a little humor back into things and try not to be so stiff, but you guys, it’s kinda serious stuff here.

“love the life you live, live the life you love”

Well, that pretty much went as expected. Painful. I hope these people know what they’re doing!! I have really been trying to move my shoulder a lot over the last week to prepare myself for therapy. I am so glad I did, or that could have been a LOT worse! We scheduled my visits for three times a week for the next six weeks. I hope at the end of that to be able to lift light weights at Bootcamp! I forgot to ask specifically when I could do that.

I got my three miles in on the treadmill at 7%, then went down to 0% and walked another mile. I really wasn’t going to have time on Friday to get any exercise in, and now I have somewhat made up for what I missed on
Tuesday.

I now have 36 miles logged!

Here are Thursday’s Eats….

Friday morning I went in for my second PT Appointment and they worked me over good! I didn’t even cry. I came home and iced! I really can’t believe though how much more movement I have in just a couple of days. It’s strange what I can make my right arm do with the assistance of my left arm, but alone? There doesn’t seem to be much strength? Time and patience. Oh, and PT exercises.

Friday’s weigh in went even better than expected! I was hoping for 169 something, and I weighed 168.4! ๐Ÿ™‚ That’s down 3 pounds from last week.

I did get down to 165 this summer, so no real big celebrations until I hit 164. Then I will really feel like I am moving forward and proving to myself that I CAN do this. But it certainly does feel good to be back in the game.

Drinking a minimum of 8 glasses of water, eating lots of Power Foods, walking on the treadmill, planning for the weeks meals, and averaging 30 PPV a day, seemed to work out really well.

I did drink red wine during the week, but I haven’t had any beer in several weeks. I tend to eat a LOT of bananas and probably don’t write them all down, so this week, I just didn’t buy any, and I do think it helped me eat less mindless calories. So I’ll skip the bananas again this week and see how things go.

I was so excited, I bought new shoes!!

Then I was taken back to my childhood when I saw these!!!
Pom Pom socks! I can’t wait to wear them!!

Friday night I went with several friends to Happy Hour at another friends house and we sat outside all night and I had wine and snacks. I truly did not count my points, but believe I may have overdone a bit. I don’t want that to discourage me or slow things down, so I need to be very diligent the rest of my WW week.

I just went ahead and tracked that I ate all of my 49 extra points, although I don’t think I did. I just think I will feel better about next Fridays weigh in if I only eat 26 PPV the next 6 days, instead of 30 PPV.

I am anxious to talk to my coach later today for the kudos on my loss, but also to get advice on the next 6 days. I may be over thinking things a bit.

I keep telling myself this!

“love the life you live, live the life you love”

I felt really weird missing my walk on Tuesday. Notice I didn’t use the word “guilty”. I have removed it from my vocabulary. But I did feel like my day was “missing” something.

So I walked three miles on the treadmill, AND I walked two miles with a girlfriend outside late yesterday afternoon! Sure felt good to get outside and get some of that fresh air into these lungs!

I haven’t posted any foodie pictures lately, but I made these last night for dinner, and wanted to share. Instead of potato skins? Zucchini boat skins!
(Pictured with a turkey burger with caramelized red onions and reduced fat feta on a toasted bun with avocado slices.)

This is the recipe from Hungry Girl for the Zucchini Boats

Ingredients:
2 slices center-cut bacon or turkey bacon
2 medium-large zucchini, stem ends removed
1/2 cup shredded reduced-fat Mexican-blend cheese
1/4 cup chopped tomato
1 tbsp. chopped scallions
Optional toppings: light or fat-free sour cream, salsa

Directions:
Preheat oven to 375 degrees. Spray an 8″ X 8″ baking pan with nonstick spray.

Cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook times.)

Pierce zucchini several times with a fork. Place zucchini on a microwave-safe plate, and microwave for 2 minutes.

Flip zucchini and microwave for 2 more minutes, or until softened.

Pat dry. Let cool, about 5 minutes. Cut zucchini in half lengthwise. Gently scoop out and discard the inside flesh, leaving about 1/4 inch inside the skin. Thoroughly pat dry.

Place hollowed-out zucchini in the baking pan, cut sides up.

Distribute cheese among the zucchini. Chop or crumble bacon, and sprinkle over cheese.

Bake until cheese has melted and bacon is hot, about 5 minutes.

Cut each piece in half widthwise, and sprinkle with tomato and scallions. Enjoy!

MAKES 4 SERVINGS

Serving Size: 2 skins (1/4th of recipe)
Calories: 80
Fat: 4.5g
Sodium: 195mg
Carbs: 6g
Fiber: 1.5g
Sugars: 3.5g
Protein: 6.5g

PointsPlusยฎ value 2*

I ate a little more than my goal of 30 PPV yesterday. I had the Munchies all day long and munched on pistachios, along with a few other things. Pistachios are HIGH in points! As most nuts are. ๐Ÿ™‚

I still felt good at the end of the day and I feel confident that Fridays weigh in will be a good one!

I am headed to my first appointment with the Physical Therapist this afternoon. I am anxious and nervous all at the same time. Since my post-op appointment last week, and the removal of my sling, I have been trying really hard to move my shoulder in positions that are truly every day movements, yet super painful. I believe the goal at the end of the next four weeks, is to be able to put my right hand on top of my head. The body is a crazy thing.

I am prepared to come home and sit with an ice pack and stare at Facebook.

“love the life you live, live the life you love”

The Day That Got Away!

March 13, 2013

Tuesday was packed full, unexpectedly, but I loved it! It felt great to be gone and busy all day!

I left my house late morning to meet my mom for coffee, then the plan was to head home to treadmill. I was make-up free and in my exercise clothes, my morning all planned out. Well, mom was a bit late, then we chatted til lunchtime. While having coffee with mom, a girlfriend called and we decided to see an afternoon movie. I ran a couple of errands before the movie and ran into an old friend while at Target. It was great to see her and catch up a bit. My morning flew and it was movie time!

We ended up spending the rest of the afternoon together at a cozy little spot for a glass of wine and good girl chat. (I seem to be struggling a bit with the goal of drinking two times a month, but I don’t seem to be overdoing. I’m really not trying to make excuses for myself, and I did stay within my points.)

We saw Identity Thief and giggled all the way through it!

I didn’t get home until almost 7:00 and never did get on the treadmill, so I will have to make up those missed miles on Friday!


“love the life you live, live the life you love”

It’s a Marathon!!

March 13, 2013

Well, kinda. I have now completed over 26.2 miles on my chart. 27 miles to be exact! It feels amazing to look at that silly thing and see how many miles I’ve walked! Yes, walked. Okay, so I didn’t run a marathon, but at the end of my goal of 200 miles, (I guess I need to now make my goal to 209.6 so I can say I walked 8 marathons!), it’s going feel awesome to look back and see all those charted miles!!! And so far, all uphill on the treadmill! I am looking forward to warmer weather so I can get outside and soak up some of that fresh air and sunshine!

I agreed with my coach to weigh at home on Monday mornings and plot it on my graph. We agreed that Monday weigh in’s would keep me on track over the weekend. Monday mornings weight?

169.2 ๐Ÿ™‚

My eats for Monday…..

I LOVE THIS!!

“love the life you live, live the life you love”

Before I go into planning……..

………. I was so excited to see 169 on the scale at home Saturday morning (which is not on my graph, only Friday and Monday weigh in’s will be plotted), that I completely forgot to mention “Life without my sling!”

I haven’t worn it since I walked out of the Doc’s office on Thursday, (Mike and I dismantled it with a plan for sleeping in mind, but that failed), and while Thursday night was completely sleepless, Friday night and Saturday night were great! (Drugs can be really amazing! So can proper pillow placement.) The weight of my arm has certainly made it achy and kind of a burning feeling, but I am telling myself to push through it. I know when I start working next week with my Physical Therapist, today’s pain will mean nothing!!

Saturday was my first treadmill experience without the sling, and I decided to see what I could handle. I have been keeping the speed at 2.5 mph, because that seemed to keep my shoulder from any throbbing. I decided since I was four weeks out from surgery, and a little less sensitive, I would try 3.0 mph and see how it felt. I was also able to put on my heart rate monitor! I kept up my pace for 60 minutes, and I had the incline at 7%. I felt like I had actually exercised for the first time since surgery! Yay! Progress….progress…..progress!!

And I was able to add 3 miles to my chart. I am at 21 miles, and only 179 miles to go!

(I did the treadmill on Sunday after this photo, and added 3 more miles to the chart! Now that I know that I can do 60 minutes at 3.0 mph at a 7% incline, I can’t allow myself to do anything less. That’s good and sucky all at the same time!)

When I met with my coach on Saturday, I told her how I hated that my line on my weight graph had to go up! She said we should have started my graph at 173.0, which is what I weighed the day before we met and came up with my new plan, so I decided to go ahead and draw it in. It just made me feel a bit better to see the progress. As long as I remain below the green line, I will make it!’

We talked about planning at Fridays WW meeting. Planning for the day, or planning for the entire week. Planning for the week, if you have the time to do that, really does take a lot of stress away from the rest of the week, whether you are a WW member, or just a mom or dad trying to get a meal on the table for your family! I planned five meals for the week, (I asked Mike for a couple of suggestions too) and left a couple of days open for eating out. My coach also really likes the idea of planning. Planning allows you to spend less time thinking about food later in the week. The decisions are, for the most part, made.

Do you plan your meals for the week?

Sunday’s eats……

“love the life you live, live the life you love”

Stupid Scale

March 10, 2013

Stupid Scale
Stupid Salt
Stupid weight
Stupid โ‚ฌยฃยฅ#}~”&@$!!!!!!

This post actually has a happy ending.

Since I bought a new scale to use at home for a “middle of the week weigh in”, I have been stepping on it every morning, you know, out of curiosity?

Well, what I was seeing on the scale wasn’t really jiving with the points I was eating. It’s funny, because as long as I have been at this weight loss, point counting, water drinking, treadmill walking journey, you would think I would be used to the scale going all over the place in between actual losses. But I’m not.

When I met with my coach on Saturday afternoon, we talked about my week, and the salt that I ate, and the fact that I drank wine two nights in a row, and how THAT IS NOT MY PLAN! I agreed to drink only twice a month.

However, salt, wine and my “time of the month” aside, when I stepped on the scale Saturday morning, I saw 169, and was ecstatic! So, this New Strategy, and having a personal coach, is working for me, and I’m super happy about it!

“love the life you live, live the life you love”

Sleepless in bed, sleepless in the recliner, sleepless on the couch.

After getting the great news that I could do away with the arm/brace/sling thingamabob, Mike and I dismantled it (with approval from the Doc), so I could just use the sling part. I hadn’t really thought through sleeping without it, as excited as I was to NOT have to actually sleep in it. It’s a stability sling, for lack of a better term, (that’s the only thing I can think of to call it), and there is a lot of metal in it, and velcro, and straps. Well, we completely took it apart, so basically, now it is just a sling. I dream kinda crazy and jerk around a lot in the middle of the night, and I was concerned my arms might go flailing about in a dream, so we attempted to put it back together, but without all the metal, so I could sleep with it around my waist a few more nights. The thought of my arm flying up in the middle of the night to punch whoever might be trying to chase me in a dream, or rob me at gunpoint, was freaking me out! Well, I was miserably uncomfortable, and as awkward as all that metal was, it held my arm out away from my body in a position that was comfortable for my shoulder. After shoving pillows under my arm and my shoulder, and trying to sleep on my left side, then sitting upright, then lying back down, I just got up.

I went to the recliner, then to the couch, then back to the recliner. Sleep 15 minutes, wake up, sleep 10 minutes, wake up, sleep, wake, sleep, wake. It was exhausting. I have no idea what I am going to do for a good nights sleep the next few nights.

Exhausted, I drove to my WW meeting. Last Friday was a great weigh in. Monday at home was a great weigh in. I decided to try out my new scale each morning, just out of curiosity. I was doing so good, and it always feels so good to watch that number go down. Tuesday? UP!!!! Wednesday? Same as Tuesday! Thursday? Still the same! And each morning, it said the exact same thing. 172.1. I thought that was weird. I never weigh the exact same thing two days in a row, none the less, three days in a row. I thought perhaps my new scale was broken. Friday? Back down a bit. 171.2. What the ……….??????

So I weighed in at 171.4 at WW, which is a gain of 0.6 from last weeks awesome weigh in at the Weight Watchers scale. The only thing I can figure is too much salt this week, too many fruits (I did eat a lot of fruit, and not always with a protein) and being that lovely time of the month! It really is frustrating to eat within your points, (and I walked six days on the treadmill!) drink all your water, then gain!!! But I have been doing this long enough, that I know to expect to not understand exactly what my body is doing all the time. So, I will remain confident that my new strategy and my coach will get me to goal by the end of August, and start this week with a positive attitude.

I am meeting my coach on Saturday to review my week!

“love the life you live, live the life you love”

As the Doc entered the room with his great big smile (I really do like this guy), he said…

“Well, how’s it going?”

To which I replied….

“I am now 100% ambidextrous. Actually, I don’t even think I need the right arm anymore, it’s just in the way. Take it off. Oh……. why didn’t you warn me of all the difficulties a woman might have following this surgery? Styling my hair and putting on my bra are at the top of list of things I should have been warned about!”

Doc….

“You would be surprised at how much I have learned about bra’s from my patients following this surgery.”

๐Ÿ™‚

Then he did the whole physical exam, bending, turning and twisting my arm in positions it had forgotten about.

“Yeeeewwwwouch Doc! Do you know what you’re doing???”

Then he informed me that I no longer had to wear the arm/brace/sling thingamabob!!!

“WHAT??? How will people know to keep their distance? It has become my safeguard!! What if someone bumps me and the stitches TEAR?? Are you INSANE????”

Then he had the nerve to just smile and assure me that the stitches would not tear, and after four weeks of healing, it was time to start the movement phase of recovery. He did recommend though, that when out in public it was a good idea to wear it for protection, and that if my arm felt too heavy during the day, or tired, I could put the sling on. WHEW!! Okay, I can handle that.

So, I checked out and walked to my car, CARRYING MY SLING!!!
YIPPEE! HORRAY! YAHOO!!!!

I felt so normal, I went to the car wash……

After that, I came home to blog……at the kitchen table, typing with both hands. It took me a minute to get the right hand up on the table, but after I got through the stretch to get it there, it was all good.

So, the first month was healing, the second month is movement, then we move on to strength. I do love progress!

FOOD…..

I am trying to like Quinoa. I’m torn. I guess it’s a texture thing. I tried this recipe for a variety in breakfast or an afternoon snack.

Click Here for the recipe.

The recipe calls for 4 eggs and 1/3 C. soy milk, but I used Vanilla Unsweetened Almond milk and 1 C. of egg whites. The recipe suggest a dollop of nut butter on top. I had Better N Peanut Butter, so I took that advice.

After the doc’s visit and taking the sling off, my shoulder was feeling pretty tender, but I did manage to get in 40 minutes on the treadmill.


“love the life you live, live the life you love”