Meal Planning

My biggest hurdle right now is meal planning. Marcia was telling me that she freezes meals and stores meals in containers. I asked her for more information and last week she brought me a book called "Dinner is Ready." This book is a complete guide to freezing 30 meals in just one day! This book has family friendly recipes, no strange recipes, no weird ingredients and all are freezer worthy. Marcia gave each one of the Challenge participants an information sheet on this book. I have already started making and freezing a few of the recipes for days when I don't have time to cook. I also have containers and Ziploc bags with snacks that I take with me in the car. The snacks that I have do not need to be refrigerated and are there when I am away from home for prolonged periods of time. Today we left home after breakfast and did not get home until after 2:00. Having snacks available helped curb my hunger until we were able to have lunch. I need to take all of this information and start planning meals for a week. I feel I am eating healthy, but I still have fruits and vegetables in my refrigerator that go bad before I use them. Before when I have tried to lose weight I have been so consumed with food and weight loss. This Challenge is very different I still am concerned about food and weight loss, but I am more concerned about my health and the future.

Holidays Food and Portions

At our nutrition class this week we talked about fad diets. Jalaine gave us a handout on some popular fad diets. I had tried several of the diets and also tried some that were not on her list. I remember that on one diet I had shots and could eat all the protein I wanted to breakfast but I had to only eat fruit and vegetables that rest of the day. (Up to 8 oranges a day) On another diet I ate so many carrots that I turned my skin orange. This challenge has made me look at FOOD and Portions. On Easter I made my old favorites: ham, potato salad, baked beans, and other salads. As I was preparing the food I tried to count the calories. I used all the resources. I had a half a cup of this and a fourth of a cup of something else. I had a few tablespoons of other things. I tried to be a conscious eater and I enjoyed every bite. I savored the food instead of eating on the run. I was able to eat with the family and still stay within my calorie allotment. (One day down-each day has its challenges). When I prepared the Easter treats for my grandchildren I choose mostly (not completely) healthy snacks to go in their bags. I had part of a bag of Reese Chocolate Eggs left over and I ate a couple of the eggs on Monday. I told my husband to take the rest of the candy and put it away. When I went into the pantry the first thing I saw was the candy. I put it away and when when one of the grandchildren came over that day I gave the candy away. I have been trying to incooperate sweets back into my food choices. I started this a few weeks ago. The first weeks on this challenge I treated sugar as the forbidden food. Now I have a little taste of this of that. The book Intuitive Eating is helping me with food choices.

Getting Healthier and Stronger

As I am writing this Blog, I can look out the window and I see the wind blowing and it is raining. It is quite a contrast from yesterday when it was a beautiful Spring day. Yesterday we were able to walk in the gardens on Temple Square. One of our trainers told us about a garden where Heber C. Kimball and some of his family members are buried. The garden is nestled in one of the neighborhoods within walking distance from the conference center. The walk is all up hill. We had one of our grandsons with us and I was able to walk up hill and keep up with him. My husband and one of the other garden guides walked much slower. We enjoyed this garden and saw some beautiful Sequoia (Redwood) trees. I am amazed everyday what I can do.
I just read an email from Traci about the "Race for Red" and training to run part of the race. I had planned on walking the race. After reading the email, I thought I might as well train to run. If I could run a block I would be thrilled. The "Race for Red - Walking vs. Running (a block) what will it be? Stay tuned.

Food for Thought

I just read Karen's blog about the gym. We had a good time. Whitney our trainer is the best. She is so fun. She is there is encourage you and push you. I would agree with Karen that Whitney is the best. We are going to miss her after this challenge.
Yesterday was our nutrition class and we had Mike, the Chef and Manager at Utah Valley, talk to us. He shared his story of weight loss and how he has maintained his weight loss. He gave us lots of ideas to help us. He talked about the "conscious eater." I hate to think about all the times I have eaten food unconsciously. He said Americans eat in their cars. (I said to myself, "Yes" we do.) He also said we need to enjoy our food and eat it slowly. (I would agree.) He said that he cuts is food especially fruits into very small pieces and then savors each piece. (What a great idea!) He said that anyone can exercise. He gave us an example of a relative that was limited in her mobility and he said to her ' can you sit and move your arms' and she said 'yes'. He then went on to mention other parts that she could move while sitting. She lost weight. The point was no matter what your ability or inability is you can move something on your body to help you burn calories and hopefully to lose weight. He gave us lots of "food for thought", hopefully some of it will be digested to help us in our healthy choices.

One Step at a Time

We have been garden tour guides on Temple Square in Salt Lake City for the last two years. (Tours are from April- October.) We give tours on the gardens on the top of the Conference Center and the Plaza by the Joesph Smith Memorial Building. (Lots of walking and stairs) We gave our first tour yesterday. Usually I have great difficulty with the stairs. I hold on to the handle rails and take the steps one at a time. Yesterday, after leaving the elevators and going on the outside of the conference center I walked up the stairs one foot on each step. I said to my husband, "Look, I can walk up these stairs with out resting." I climbed all the stairs. After our tour we decided to take the stairs from the top of the conference center to the street and I did it. Heart Challenge you have given me back my ability to climb stairs. I can't thank you enough.

The Plate Method-The To Go Box Method

This challenge has made me look at meals in a whole different light. Jalaine taught us the "The Plate Method" for eating. This method is very simple. If your plate was a pizza: half of the pizza would be fruits and vegetables and the other half would be a fourth for starches (rice, pasta, bread, or potatoes) and the last fourth would be for protein (meat). When I prepare my food at home I use this method. I always put the vegetables on first. Someone in our nutrition class told us about getting a "To Go Box" at the beginning of the meal and taking home the extra calories to be enjoyed that next day. Putting the extra calories in a box helps me in my clean up the plate mentality. I am learning to modify recipes or maybe I should say I am trying to modify favorite recipes. (Some have turned out great and others will be left the way they are and I will eat more vegetables to stay full from the favorite splurges.) Again, this challenge is teaching us choices!!

It may be snowing,but the Sun is shining

Good morning!! It's the start of a new week. I looked out the window and saw 6 to 8 inches of snow on the ground. I think I will go back to bed where it is warm. No, it's time to exercise. Last week was a rough week. There were a lot of places or go and things to do. I had several days last week that were very emotional for me and I found that I wanted to return to old habits. Luckily old favorites treats have been replaced with new favorite treats. I had several days when I had to make my self exercise. Since I started this challenge I have been on a set routine and last week my set routine needed to have some adjustments and it was hard to make these adjustments. I am grateful this challenge is going 100 days. The first few weeks were relatively easy and everything was new. The next few weeks were more challenging with learning new ways to eat and increasing the exercise. Now, the diet and exercise are becoming a way of a new life. I know that there are new challenges every week. Last week was a real challenge and when we were in St. George for the week it was a real challenge. I am learning to identify reasons why I eat and to make better choices. I love our nutrition class. I learn something new every week. This challenge makes me feel 10, 20, or 30 years younger. Thanks!!

Friends and Family

We just got home from a dinner meeting with our friends in our Good Sam's RV club. We have belonged to this group about six years and all of the members are like family. Tonight several of our members were not there due to illness. One of our friends daughter died from a heart attack on Saturday. Two members of our Good Sam's have cancer, two others have had strokes within the last two years. Our members have had various health problems over the last year. The point is when we age 'stuff happens' . Having good health is a bonus. I think that is why I am personally working so hard with this Heart Challenge to eat properly, exercise and push myself so that I too will become healthier. It was hard for me to learn of the death of our friends daughter and to go and visit with them. (What do you say? Just a hug and to let them know that you care.) My daughter in-law died when she was 30 years old after she had had bi-pass surgery. Her low potassium levels prevented the heart from beating regularly and as a result she was in a coma for 6 weeks. My grandchildren need a grandma that sets an example for healthy living. I am doing it now.

Success at the Rec. Center

What a great day!! I had a great breakfast, and I went to the Pleasant Grove recreation center to exercise. Life is great. While walking briskly around the track I was able to pass other individuals who were walking. This might not seem a big deal, but it was for me. Usually, I am the slow person that every one else passes. When I passed the first person I went "yes". It was a great feeling. I am getting stronger every day. Thank you Heart Challenge!!!

Learning to Make Better Choices

Every day on this program is a new learning experience. It is March 16th and we have been on the Heart Challenge for a month. I don't know what I was doing a year ago, but I do know that I feel healthier today than I did then. We spent most of last week in St. George, and I was concerned about exercising and food choices while we were away from home. I knew that it was going to be a challenge, and it was!! I was able to exercise every day, because it is now part of my daily routine. One evening it was 9:30 before I could exercise. The food choices were limited. I learned that I needed to be better prepared when I travel.
I am reading the book, Intuitive Eating and learning how to make peace with food and to free yourself from chronic dieting forever. Jalaine our nutritionist recommended this book to us. A quote from Intuitive Eating: "The tools of the Intuitive Eater are internal cues, not outside forces telling you what, when, and how much to eat. But to acquire and understand these internal cues, you need a new set of power tools--or rather, empowerment tools." (page 58) If you want to know more about the power tools--you need to read this book. The authors are Evenly Tribole, and Elyse Resch. Happy Reading!!!!

DIETING - Past and Future

When you are exercising you have a lot of time to think and reflect. One of my reflections has been,' why haven't I been successful at dieting in the past.' I still don't have all of the answers, but I feel that I am realizing that I had partial components before. What were the missing components? I have dieted with no exercise. I have dieted with minimal exercises, but I have not dieted like I am now. This program is filling in the missing components. These components are:

• Understanding the medical reasons for eating healthy. When I saw my numbers and the risk factors, the numbers got my attention. I had watched The Biggest Loser on T.V. and saw what the heart and organs looked like on individual participants. With my high numbers I could only imagine what my heart and other organs look like. (Yes, the Fear Factor) Dr. Carter's presentation of our Risk Factor Numbers was excellent and I learned that diet and exercise can bring my numbers down.
• Exercising and having a program that works for you. I have a treadmill at home and in the past I have maxed out with 5 to 6 minutes on it. I now know how to program my treadmill. I have never used weights or weight equipment and now I feel comfortable with the exercises I do and how my body feels. I had surgery on my shoulder a few years ago and I have found that my left shoulder gets tired. Every other day as I am using the weights I have noticed that I have more strength in that arm.
• Dieting and looking at food in a different way. The Nutrition class has been great. The handouts and books have been very helpful. Meal planning is still a challenge for me.
  
• Weekly accountability keeps me working on all my goals. By turning in my weight, time spent exercising and my food diary weekly has help me to be more accountable.
  
• All of the above has been great!
  

Additional Challenges

Holiday, trips, family celebrations, thoughtful neighbors and meetings with delicious high calorie food have been very challenging the past few weeks. The hardest was a cheesecake that one of my friends made. My choice has been a healthy heart. I had book club at my home a week ago and I served healthy refreshments. At our weekly nutrition class on Wednesday one of the heart challenge participants said her daughter was at my house for book club. She asked her daughter what I served and she said healthy treats. (A small world) I have learned over the past few weeks that Today is the day for change. Life has given us one moment at a time and we can't save time and we can't borrow time. So, Today is the day, and I am excited about my Today's on this program and the Today's after the program. I look forward to daily exercising and eating healthy foods. I think I need to look in the mirror and see if that non-exercising person is still in there.

It Worked!!

I think the first Blog worked. This is quite fun!!!
My first day of exercise was a real shock to my system. I was used to walking 20 to 30 minutes per day, but not 20 minutes on an programmed exercise bike. After 10 minutes of biking on the outlined program my mouth was parched and my legs were tired and I was ready to say 'uncle.' I said to my trainer, 'can I stop for a few minutes and get a drink.' She gave me a cute little smile and said very sweetly, "no". I looked at her and then I laughed and said: "okay." I knew then that this was a real thing!! I finished my time and then went on the treadmill and then did weights. The time went by quickly and I kept saying to myself. "You can do this! I can't believe you are doing this! This is great for you to do! I can't believe you are doing this!"
We had our official weigh-in and blood tests, etc. on February 13th, I have walked or exercised everyday since. My goal is: Monday, Wednesday, Friday at the gym and Tuesday, Thursday, Saturday and Sunday to walk for an hour. I usually walk in my home for an hour and keep wondering if I am going to wear out my carpet. I look outside and see deer tracks where the deer have formed their path in my yard and the neighbors yard, and feel like I am making my own "dear" tracks.

Heart Challnege: The First 100 Days

How it all began!! While I was reading the Pleasant Grove Review I came across an article by Dr. Paul Robinson. I remembered the Robinson family in my ward as I was growing up in Lehi. The picture of Paul lead me to read the article. He wrote about the 100 Day Heart Challenge. After reading the article I thought I would apply. I had been trying to start an exercise program at home and to eliminate diet caffeine drinks. I had concerns about my cholesterol and high blood pressure.
Sooo..I applied. I knew they were going to select 15 women, but I felt that my age would be a disadvantage. I applied anyway. I thought, 'you need to apply.' So I did. I was surprised that I was selected and even more surprised that I was the oldest in the program. At one of our meetings we were to tell something unique about yourself. I said, "I can't think of anything unique." Two of the ladies spoke up and said you are the oldest. So my uniqueness is my age. (Smile)
After the first day of learning about the exercise equipment and going through the exercise routines, I was encouraged to wear something other than sandals. The truth is I don't own a pair of running shoes or any shoe that would be appropriate to exercise in. Runners Corner was recommended as a good place to look for shoes. I went there. I tried on about eight pairs of shoes. I walked around the store and then outside on the sidewalk. I tried on shoes with different lacings, colors, and comfort. I found the perfect pair for me.
After the first day of the treadmill, exercise bike, weights, and new shoes. I went home and to my surprise I did not have my usual backache. The shoes made the difference. (Thanks, Traci)