Whole Food, Plant Based no Sugar, Oil, Low-Salt Lifestyle

While singing is still my reason for being, quickly catching up to something else I'm passionate about is eating healthier. Specifically Whole Food Plant Based healthier eating combined with Intermittent Fasting. Not a temporary "diet" that I'm "on" for awhile, then find myself going back to eating "normal" which is, appropriately named, SAD (the Standard American Diet). This is my lifestyle.

The word diet from the Greek is "diaita = "a way of life" - and from Wikipedia "According to Foxcroft, the word diet comes from the Greek diaita, which represents a notion of a whole way healthy lifestyle including both mental and physical health, rather than a narrow weight-loss regimen."

I like that best - "... a notion of a WHOLE way healthy LIFESTYLE including BOTH mental and physical health..."

I've been traveling the veggie-head path toward what is (almost) essentially Vegan for a long time... For the past 10-ish years I have described my eating as about 80% Whole Food Plant Based (WFPB), and 20% of the time I have the processed foods, dairy and occasionally a burger and fries. Historically, the social aspect (read: fun) of eating out and trying to stay compliant took the fun out of eating out. And I don't think I've ever described how much I enjoy eating out. It's a thing. 

But I digress.

This year I've decided that 2023 will be 93% WFPB mostly SO free with low S - which is essentially the title of this post. SOS is Sugar, Oil and Salt. I've been watching and reading Chef AJ, Anne Crile Esselstyn & Jane Esselstyn, Rip Esselstyn, Jill & Jeff over at The Whole Food Plant Based Cooking Show and Forks Over Knives videos... Dr. John McDougall with the occasional dip to the absolutely delicious (but not oil-free) recipes by Nisha at Rainbow Plant Life whose book "The Vegan Instantpot Cookbook" has amazing and delicious (!) stuff! 

Some back story:
In 2011 I lost 100 lbs on Medifast (now called Optivia - Opt-ah-VEE-ah). I knew I'd be 'transitioning back' to eating real food and started researching healthier eating. I knew that Atkins-style of eating wasn't for me... I'd tried it in Scotland for a couple weeks - and for a few days it was awesome, but I like fruit and vegetables too much, and have never been a huge meat-eater. I'd also thought, since my early 20's, that vegetarianism would be a good fit for me. (I thought Vegan was a bit too extreme, but also, I liked the idea of not eating 'food that had a mother.')

So in my research for what I wanted to eat, I watched "Forks Over Knives," "Fat, Sick & Nearly Dead," "Plant-Pure Nation," "What the Health," "Hungry for Change," and "Vegucated."

The first book I purchased was Dr. Joel Furhman's audio book of "Eat to Live" after I watched Vegucated.

This film had a huge impact on me because it followed three very very normal "off the street" folks who agreed to 'be vegan' for 6 weeks. It shows their struggles... not just with what food is available to eat, but how socially difficult it is to stick to your commitment. This film showed 'unsanctioned' filming of inside of a chicken house, and how our CAFO (Concentrated Animal Feeding Operation) style of food production, which breaks my heart and is (imho) cruel and inhumane among other I-don't-want-to-go-there-now things; isn't the PR image of what the big businesses want the public to believe about how they are raising pigs, turkeys, chickens and cows. If you want to understand more about why I came to this conclusion, besides plugging my nose every time I have driven past them (CAFO facilities) on road trips in California and Texas, this page on the Sierra Club Michigan Chapter will explain.

Dr. Fuhrman said that to start a healthier way of eating (WFPB), I didn't have to give up my favorite foods... rather, to transition to healthier eating, before eating the "normal" foods, I first had to eat a pound (yes, a pound) of vegetables. Preferably raw. At least, this was my interpretation of what he said (lol). A great summary of the book is here. 

That's a lot of food.  

But I decided that I wanted to pursue this lifestyle. Slowly.

Yes, eventually our taste buds change, and some transitions were easier than others... drinking plant-based milks was easy - I have never really liked milk. I'd have Ovaltine as breakfast in high school, but that's the only way I could stand it. (My dad used to drink a glass of milk with ice... blech. My mom grew up on a dairy farm and had to drink raw milk as a kid, so she never drank much milk after she moved away from home.) 

Giving up Dairy Queen soft serve... er... not so easy but I'm not stopping every week anymore. Eating more beans... not a problem! Cheese wasn't as hard for me as it is for others... though my summer eating is usually tortilla chips with grated cheese and guacamole. Giving that up was hard. But Nisha has a great fake "cheese/queso" that is quick and easy in the Instant Pot ~ and while not cheesy in the traditional sense, it fills that gap for me just fine!

So that's some of the journey.

The Health aspect of this WOL (Way of Life) is huge. Hippocrates is attributed to having said "Let food be thy medicine." 

But this website says something different...  perhaps he said something more inline with, “ 'In  food excellent medicine can be found, in food bad medicine can be found; good and bad are relative.' With some imagination this can be read as: some foods can cure you, other foods can make you sicker; the effect can vary case by case. "

I'm listening to the audio book "Whole: Rethinking the Science of Nutrition" by Dr. T Colin Campbell, which discusses reductive science methodology vs holistic (wholistic?) science methodology and is compelling. I appreciate all that Dr. Michael Greger has said and done, especially with his NutritionFacts.org YouTube channel and bringing our attention to the science. In his book "How Not to Die" he discusses how we might eat better and avoid chronic disease. 

I bought the book "Salt Sugar Fat: How the Food Giants Hooked Us" and haven't started it, but know the whole point of the book is to educate us; that processed food and the companies that produce it has purposefully been made to be addictive, so we buy more (all about the profits), eat more and then buy more. And this practice is making us sick.

And I need to mention Dr. Neal Barnhart who really has shown the light on diabetes. It isn't the sugar, it's the (animal) FAT in your blood that prevents the insulin from getting into the blood cells! His book "Your Body in Balance" is eye-opening. It's about the science of food, hormones and health. What we eat affects our mood, not just our physical body. This is science... S C I E N C E... that (I personally believe) isn't shared in the mainstream because as Dr Greger says... who's going to make money off of real food... "Big Beet?" LOL!

Maybe you've heard that sugar is more addictive than cocaine...? Here's one of the studies. 

But food addiction is another post.

This is just one post about this passion, it isn't meant to be the whole story of how I got to where I am and why I feel so strongly about this. I've been watching, reading and processing this change since 2012... it isn't taken lightly and I've done quite a bit of research. 

It is a personal decision, and I do not judge how other people choose to eat. I do want my loved ones to live healthier, so I may feel sad about unhealthy decisions, but at the same time, the news about diet and what is 'good' for you changes every day it seems. 

On top of all of this, Allopathic doctors are not required to take nutrition classes in their medical training - fewer than 20 hours, according to a google search. They don't treat the cause of the disease, they prescribe medication and drugs... which is a whole 'nother topic! If we ate more food closer to how it grows (whole corn instead or corn syrup, corn dogs, corn cereals), our bodies will appreciate it. 

The human body is incredible! Given the right conditions we can heal ourselves of so many diseases... of course there are always exceptions to the rule(s), but listening and watching the stories of people who have overcome 'diseases of lifestyle' by following a WFPB lifestyle is inspiring!

"Balance in all things" is one way of looking at this, but after all the study I've done, I do not believe that. 

That said, I do believe that breaking bread together is a significant social tradition that benefits our society. Sharing delicious food together that has been lovingly prepared... well, that's important to me. I'm going to choose to eat with friends and loved ones, doing my best to make choices good for me, but not at the expense of being together and demanding my food choices must be made available.

There's a joke about Veganism that Omnivores tell, "How can you tell when someone is a Vegan?" - "Don't worry, they'll tell you." That's not me, which is why I say 93% percent of the time I'm eating WFPB-low SOS. The other 25 days a year I'm enjoying my favorite foods on holidays, birthdays, and other special occasions.

I have lots to say about this topic. And I'll say more later. This is only about my personal story and journey. I'm not telling anyone to do or change anything... except maybe to do your own research on the topic and learn for yourself. But I'm thankful that 'you can't exercize out of an unhealthy way of eating' cuz I'm not a fan of physical movement (lol). Never have been. I'm stretching now... love it and it's my speed! 

I also practice Intermittent Fasting... I aim to go at least 12 hours between dinner and the next day... my ultimate goal is to fast for 18 hours and have an eating window of 6 hours... and when I'm busy that's easy. If I'm not engaged with whatever I'm doing, then I get 'hungry' (aka bored) and look for an excuse to eat. A year ago (December 2021) I started with a 14 hour fasting window and 10 hour eating window, and combined with making healthier plant-based choices 80% of the time, I lost 25 lbs in about 3 months. I've stayed down, and I'm down another 5 lbs now, but have been less disciplined about my fasting/eating windows so haven't lost nearly as fast.

It's New Year (2018) Already?! aka My Why

Eagles beat the Patriots in the biggest football game of the year this past Sunday. My favorite ad was the Dirty Dancing Themed NFL commercial with Eli Manning & Odell Beckham, Jr. Way Fun!  The Tide ad was a close second... but wait, this wasn't going to be a post about the Big Game ads... (However, if you want to see more of *those* ads from 1980 to now... Super Ads Database is your place!)

Okay... so what am I writing about? Ummm... well, according to my last blog post in *cough cough* October, I'm supposed to be purposefully writing 1,000 words a day.

I can't defend myself of my massive failure at that. But if you watch this video, you'll see how I've done.

Himself & I decided that New Year Resolutions of healthy eating and habits (a continual resolution, often restarted on arbitrary days in the middle of the year) begin after the Big Game day. I joined Weight Watchers 2 weeks ago for online and meetings, but haven't been to a meeting yet. I've tracked a few meals, but have not earnestly devoted my thoughts and time to get back on the plant-based wagon.

And regaining stamina and energy through losing weight and walking every day for 40 minutes is key to this post: the discovery of My Why.

My Why is Barbershop. There. I said it. Singing a cappella is encompassed in that, but honestly... Singing and Performing, Learning and Teaching Barbershop is my why.  The other day I likened Barbershop music to the Tardis (12 min vid) - small and square on the outside, but when you enter inside, it is So Much Bigger! Love Matt Smith at 4:10, by the way.

Yes, there can be Barbershop that is cheesy. But really, we love cheese. We are a cheese-loving nation, aren't we? Cheese on anything (almost) makes it better. Cheesy Grits. Nachos. Cheese in rice. Cheesy beans on toast. Cheese on a baked potato. Only Barbershop Cheese doesn't pile on fat or calories. I happen to be going slowly toward eating plant-based... which means no more cheese for me. But believe me that I know cheese is a beautifully-tasty food, and yes, for me, the cornier the joke is, the better (corn = cheese in this comparison). So I am not disparaging cheese.

Yes, Barbershop has (among the uninitiated) the perception of only being sung by old guys in boater hats and striped vests... So? Who cares if they're a little cheesy? I'd rather have cheesy nice guys than slick, despicable snakes in the grass. And there are some super talented young 'uns (men and women) who are definitely NOT "your grandparents barbershoppers." Young or old, good singing attracts everyone!

Thanks to Deke Sharon, who has been described as the "Father of contemporary a cappella," the distinct style of singing known as Barbershop has been blessed as A Cappella's Martial Art. In other words, if you learn to sing Barbershop harmony well than you have the foundation on which to become a Ninja of a cappella singing.

"You might think Barbershop is only old guys singing old songs, but you're wrong. Sometimes the songs are new, sometimes the guys are young, but you know what? There's a lot to be learned from your elders, and if a song has lasted a century, it's still around for a good reason." ~ Deke Sharon

So, you ask, why exactly is Barbershop like the Tardis? Because on the outside, Barbershop is square, and not very complicated. Heck, one of the hallmarks of the style is that it is built on simple melodies and relatively easy to sing. Once you learn more about how an overtone is produced (which is the goal of every quartet and chorus singer) however, you realize that there is so much more to what barbershop singing requires in order for those chords to ring. The Merriam-Webster technical definition of an overtone is:

"one of the higher tones produced simultaneously with the fundamental and that with the fundamental comprise a complex musical tone."

Sweet Adelines International defines it a thus:

"When the music is sung accurately and with good breath support and vocal techniques, barbershop harmony produces overtone vibrations that create a resonant ring unique to this form of music."

In other words... when you're doing it right, the singing produces another audible "voice" heard high above (and sometimes below) the actual notes being vocally produced. It's acoustical magic and way-hey too much math for me to even try to explain in more precise language... but singing barbershop, when it's all done correctly - creates a bigger sound than what is actually being sung. Barbershoppers call that "Expanded Sound" and it sounds like more people are singing than are actually singing. Like the Tardis. See? It looks all square and normal, and then you enter in to the overtone series and Banga-boom(!) it's BIGGER!

And wait, there's MORE! It won't be in this post... but there's so much more to reveal regarding vowels, arrangements, music theory, physical and emotional benefits of singing alone and singing together... The Barbershop Harmony Society (BHS), formerly known as SPEBQSA (Society for the Preservation and Encouragement of Barbershop Quartet Singing in America) has it right in their motto #everyoneinharmony. As does Deke Sharon with his #harmonythroughharmony.

Singing together, I believe, can change the world.

Understanding that physiologically it is easier on our vocal mechanism to sing than it is to talk; leads me to believe that while not everyone has the natural, born-this-way voice gift... Everyone has the physical mechanism to sing. And has to ability to learn to sing. It is something that can be taught.

And singing together in a barbershop chorus (where not everyone has to have a solo voice), creating those overtones and sharing the pure joy of creating music and overtones with others might just possibly change the world.

In the Christian world, since 1982 when Keith Lancaster wanted to form a ministry through a cappella singing, there's been Acappella Ministry. #hearitinourvoice was a motto they used, and is now a collection of released songs from the Acappella company. This ministry has brought so much joy and music to people around the world!

Restart - Part II - The Sequel

Today is it.  I took pictures... downloaded the C25K app and am feeling ready.

When I was saving the photos to the file, I saw that last year, on July 29 I took pictures for a restart... to juice.  I've gained 18 pounds since last July... which, considering how many pounds I've gained back *in total* - I feel not so bad about.

I'm essentially 20 pounds away from the 338 that I started with at Medifast on January 4th, 2011.
I didn't weigh this morning - but a few days ago I weighed in at 319.  This last 9 pounds since the last time I weighed have stopped me from being able to sing a phrase without being out of breath. 

So I begin today.

So far:
hot water with 1/2 freshly squeezed lemon, stevia
a protein bar
water
Juice (2 glasses by 2:30pm): 1-1/4 green apple, 10 carrots, 1 long cucumber, the last few pieces of celery, the other half of the lemon, and a bunch of mixed super greens.  It makes about 2 mason jars full of juice.
I think I'll have himself's vegetable soup for dinner.

The Couch to 5K program is 8 weeks. I'll start that tomorrow (a Friday) and do it 3 days a week - Monday, Wednesday, Friday and start working out with the bands on other days.  I also want to put in the Tai Chi video and see how I do with that. Lofty Goals!

I like the 8 week thing.  I have a Sweet Adelines singing weekend coming up next weekend in cooler climates ~ which means higher altitudes... It would be great to juice the next 5 - 7 days and get these troublesome 9 lbs off!

Health... It is What is on the Front Burner

To bottom line it...
Without health ~ well, everything is just that much more difficult.

Here's to a new Weight Loss Journey.

A Month of Sundays

Starting today, and for the next 4 Sundays in August, I don't have to go in to work.  In essence, I have a "Month of Sundays" - literally, as opposed to every day of the month being a Sunday, which would be more mathematical than I care about right now.

I'm just focusing on the extra time this month. 

One of the weekends I'll be out of town ~ so I'm including today in the "4 Work-Free" Sundays idea.

Time. Having some time to myself this weekend has been amazing. I took Friday off because I believe I've had too much interaction with others, for others and (by my own choice), fulfilling obligations to others.  I still have some of that today to do, but there is time for some contemplation, and I am taking full advantage of it.

Himself and I watched "Fat, Sick and Nearly Dead" last night, then we watched "Forks Over Knives" and I cried when he declared, "I'm on board," after 'Forks Over Knives' credits rolled. I've been wanting him on board for so long, and while I am the who who never broached the subject, the testimony of a mutual friend who has been juicing for awhile gave me the crack in the door that I felt I needed to start the conversation.

I don't believe we'll be full-fledged vegans, but I think (am hoping) 85% plant-based/15% animal... a lifestyle with "Animal Products on the Side" kind of mentality is where we are headed.  Cut out the processed food. Spend more time preparing our own food (this is where I get stuck... not just that I can't be bothered, but there are so many other things I want to get done in a day... which needs to change) and not opening a box or a can or even defrosting. Spending more money on quality (organic, local) produce and meats.

One thing I have to say... (after watching a video where someone says... "and easy!" ~ With all the changes that will be coming... it might be simple, but it isn't easy. That, I believe, is a lie. Juicing for 15 days... won't be easy. But (and this is huge for my lazy butt) it is simple, and doesn't take a lot of time and or planning... which I look forward to.

The Engine 2 Diet - Rip Esselstyn's branch off from his dad's research and way of living that was documented in Forks Over Knives looks like a good way to start. They've partnered with Whole Foods... now to go find a reasonable juicer!

* * *
And I'm working toward going back to school for Music Therapy. Lots to do... very excited about parts of it. But the nutrition/holistic health thing really appeals to me too.

The Second Beginning...?

Have started the morning with a smoothie: Some Pomegranate & Blueberry Juice (just enough to make this concoction liquid enough to drink...), 1 large handful of frozen blueberries, 1 slice of frozen peach, 3 slices of apple, 1 scoop of protein powder and about 1/2 cup or slightly less of spinach. Not low carb, but high protein and not a boston creme donut (!) :D

 I finished eating the apple, and also have a cup of coffee with stevia, almond milk and a splash of cream.

 I think I found a diet plan that I can work with, and it starts with a green smoothie in the morning... and then you still get breakfast!  It was featured in a recent "Woman's World" issue, and the morning is when you get carbs, and then lunch & dinner is "Lean & Green." 

I've got to made a shopping list, and plan some meals (mainly making sure I make my lunch ahead of time so I'm prepared), but the idea of 'two breakfasts' appeals to me.

I had my smoothie about 30 minutes ago, and I'm still quite full. This is promising.

Always Having Something To Say

I've committed myself to an adventure this year.

Not ready to reveal it *just yet* - but one of the actions I need to take is to get back to blogging regularly. For now, I'll just call it >Watch This Space<

Sometimes I don't feel inspired... or that I have anything to write or say worth reading... but if I commit to Being Thankful for something in each and every post, what a fabulous jumping-off point that is!

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January 1, 2013 ~ Thankful For:
The World Not Ending.
On the lighter side, I'm really glad the Mayan Calendar's last date of December 21, 2012 didn't signify the end of the world. Just really thrilled that we're still here.

Losing 100 Pounds, Gaining 30 Pounds Back
Seriously... I'm still incredibly thankful for MediFast and the fast weight loss I experienced in 2011. 2012 saw lack of focus, boredom, quitting of the walking two 5Ks a week, and regular ups and downs of life stuff; but I'm thankful for all of it... because gaining 30 pounds back fuels my desire to experiment with wheat-free cooking/baking/eating and whole foods, and the Slow-Carb Diet (which I'm going to try for 29 days, like the Becoming Minimalist blog post and the Live Your Legend founder Scott Dinsmore are doing). My 29 days starts on Monday, however. (January 7)

I just found the Slow-Carb Diet (SCD) post with real-life stories of people who have lost over 100 pounds.  Wow. This is the link.

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>Watch This Space< 
Accountability & Action (in other words, things I'm doing to move forward in my adventure)

[1] Writing This Post.
[2] Signing Up for Fat Mum Slim's Photo A Day (Just this month... 29+2 days only) to help me keep focused on the adventure I'm not revealing quite yet.

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My Photo for Today:

Since I took this photo of this page (from Susannah Conway's blog, btw), I've written on it the Bruce Lee Quote that has become my 2013 Mantra...

"It's not the daily increase but daily decrease. Hack away at the unessential."

DECREASE is the word for the year... decrease my weight. decrease my stuff. decrease my discontentment. decrease the complexity.

* * *

DECREASE ACTION:
My Plan is to use 15 minutes (or more, if that is the course it takes), 5 or 6 days a week to reduce, de-clutter, simplify and decrease my belongings
.
I threw away a lot of recyclable paper (junk mail), clearing the corner of a table in my studio. (I'll only say this once, here... My craft room is no more... I may use the space to create, but it is my studio... and the decreasing action(s) are to help me realize that expectation.  What we name things is important.)

Day 184 ~ Dog Days o f Summer... is it Cooler Yet?!

Well... I've not walked in two weeks and I really am missing it.  My work schedule is a bit varied: Mon/Thur 9am to 5:30 pm; Tue/Wed 6am to 2:30pm; and Fri 7am to 3:30pm... (!!)  I need to be walking at 5am rather than 6am in order to have enough time to get all the stuff done that I want to get done in the morning as well as walking, and I've not been 'like clockwork' in my rising habits.

That needs to change NOW.

I was up at 5am this morning (in bed by 11pm) as a friend is coming over to help me talk through what my craft/music studio/room set up needs to be.  My house is in CHAOS (Can't Have Anyone Over Syndrome -- from FLYlady) and so before she gets here I wanted to at least get the first layer of dog hair and dust cleaned up... and looky here, I'm blogging ;-) Can we say PRO-CRAS-TIN-ATE?!?! *lol*

I will vacuum and dust when this is done... the new craft room is coming along --- but right now it is in that 'in between' time where there is just stuff everywhere, and no place to put it. Overwhelming is just the first word to describe it.  Having someone to help me talk through what I need has helped tremendously in the past... and this friend is a 'do-er' -- she is a 'get 'er done gal' and extremely practical, so while I'm not as prepared for her visit as I was hoping to be, I think today will be a productive day and see results!
* * *

Eating wise I had a not-so-hot week... stayed the same because I wasn't getting up early enough to make decent dinners... not walking and just kind of eating on the fly. Because Medifast is a program that is so convenient, I have to keep up and maintain the good habits I'm learning forever... I let the health/weight loss priority slip and come up to number 3 or 4 at times this past week, and it shows on the scale.

Last night I finally cooked a real dinner (grilled chicken with my normal salad.. which is delicious!), but went overboard with the grilled veggies and spinach/romaine combination.  I hadn't cooked or fixed a lean and green all week... I was eating celery with TJs Almond Butter w/ Flax Seeds (this stuff is awesome), I picked up some really good seasoned roast beef from TJs, with some string cheese, and with the celery ate that one night... I think one night I had tuna/cottage cheese on my spinach/romaine combo, which was good... but most nights this week I just ate an extra one or two MF meals and that was it.  Not Good!!
* * *

I was out three nights with chorus stuff, and this month is gonna be chock-full again... a really fun weekend in August is coming up, but it requires extra rehearsals with a small group... and trying to get 8 busy women together is incredibly challenging.

I feel a little as if I'm doing 3 steps forward, 2 steps back.... 2 steps forward.... no movement.... 1 step back.... staying focused when there are so many things that distract me is certainly challenging.  I have to remind myself that I won't be able to do all those other things if I don't change my lifestyle... and the success I've had so far kind of lulls me into a sense of complacency.  I still have 50+ lbs to lose, but am feeling so incredibly good that perhaps I've lost a bit of momentum...?

I've let go of a few responsibilities, but now have new responsibilities at work, which I am enjoying right now... early days yet, but I really like my new manager (he has an extremely dry sense of humor, which reminds me of my uncle and lots of family :-), and being more of a coach and cheerleader for a new team seems to be working.

Rambling... that is what this post is doing... all over the place in my little brain this morning!

Time to stop procrastinating and start running the vaccum, now that it is almost 7am. 

Here's to a week that finds me back with the right focus and priorities!

Day 177 ~ 80 lbs DOWN!!!

Wow.

I can't believe I've come this far. I have to try on clothes now to see if they're going to fit -- whereas I just guessed before because it really didn't matter.  Big and loose was my criteria -- now I have to worry about what it actually fits like.

Shopping is becoming fun again... it has been A LONG time since I enjoyed going clothes shopping.  I still can't buy a lot, because I don't know what the final number/size will be ~ but there are certain things I can get that don't really matter -- things with drawstrings around the waist, for instance.
* * *

I finished the first week of work with my NEW PROMOTION!! WOOT!!! I think I'm gonna like it here.... I'm plagued with the normal self-doubts and general lack-of-knowledge and there are a lot more numbers than I anticipated (keeping track of agents' stats - CPH, APH, PROD, Efficiency, Testable, Show Rate....). 

Thursday, one of my new team members brought in 5 pans of home-made German Chocolate Frosted Brownies.... (?!?)  and gave me one of the pans.... OMG!!!

But, guess what? I wasn't even really tempted.  I was curious as to what they tasted like, but they did have huge chunky walnuts (not a fan of chunky walnuts... more of a pecan/almond/cashew/pistachio/peanut fan), so wasn't overly curious.  When I dished up a big plate for himself, I managed to sneak 1/4-of a fingernail taste of the frosting and it was TOO SWEET!! Hallelujah!!
* * *

Chorus and quartet have been really really busy... show planning for the chorus (November 12 is the date), singing gigs for the quartet ($$), and trying to get my craft room moved into the new room... plus it has heated up tremendously in the past week -- so of course, while I'm not feeling the heat like I used to, it is still 110 in the shade and makes me just want to sit like a lump in my recliner with the air blowing over me!

Plus the new job responsibilities... a changing schedule and normal "life" -- and things have been a bit busy.
* * *

Spent this afternoon with a wonderful, dear friend, who has discovered the joy and magic of theatre and acting ~ and we had a really good talk about passion, balance, choice and perspective at Starbucks over a course of 3 hours.  It was awesome!

An added bonus... I was turned away from the door when she came in -- I'd arrived about 10 minutes earlier, had our seats picked out and was putting my goodies in my iced Americano -- I turned around and she had not realized I was there already and thought she was there first and was looking for a table.  When I turned around her face was just lit up with surprise and love and pleasure for me.  She made me cry with compliments -- and that is how close to the surface I've been all day. Incredibly thankful and blessed.
* * *

I didn't walk this week because of the unknown schedule, but I think that will even out a little and I'm planning to add a third day in.  So far my buddy and I have been walking 3.1 miles 2X a week -- which takes just about an hour.  My 3rd day to add I'll keep to about 30-45 minutes, I think -- and we may be taking it inside the mall until the weather cools down -- we'll see.
* * *

I'm feeling good right now. So Grateful for my step-father, my mother, my dad, and my husband... along with my buddies on Facebook who are so supportive of my efforts of losing weight and just so encouraging... along with my wonderful lovely quartet friends, and of course, my Sweet Adeline friends.  I can't wait to see a bunch of them in August and perhaps have more than one of them not recognize me in my new skin.

I know I have to remember this elation now and forever, as once maintenance hits and there aren't any more accolades about how fantastic it is that I've been able to do so well (etc...), I'll need to keep myself motivated and remember these happy, glad and joyful feelings... and that it is ALL part of the journey... even when this is no longer new.

I'm not doing it for the compliments. I'm doing it for the life I want to live. To sing better. To have energy. To be reasonably fit. To meet others who have healthy goals and habits. For the Health of it!

Happy Birthday to My Mom!! (Day 173)

What a Fun & Exhausting Weekend!!

Footnotes Quartet sang at Bookman's -- for two hours! we received payment AND Bookman's Credit ... which is way fun! We had a blast, and thanks to so many friends and family who showed up!!

Mom & Step-dad came down for the weekend... a little getaway (and a few degrees cooler here than in Phoenix area) for her birthday...

And the chorus had a Farewell Party ~ Luau Karaoke! to say goodbye to some people who will definitely be leaving big HOLES in the chorus!

As an experiement... here 's a video of some of the party... it is dark, but you get the idea.

On my scale ~ I see a new number!! VERY exciting!!

I wore my shorts today... also very exciting!!

I am now in a new position at work, a promotion has come my way! I'm excited to be learning new things and perhaps being a supervisor/manager is in my future...?!

Feeling very grateful and extremely blessed. ♥

Day 167

Walked 3.17 miles this morning... YAY!

Happy 13th Anniversary to me and himself ♥

74 lbs down!

A re-evaluation of my goal weight reveals that realistically, 167 as a goal is too little. Without any fat - just lean muscle, bones & organs, I weigh 145. The Body Scan at Medifast says to be in the "normal" range -- I only have 74.9 lbs to go... which means... I'm halfway there!

WOOT!!

Day 124 ~ How Am I Doing It Exactly....?

I received a text message this morning from a dear friend asking me how I have lost all this weight... today I weighed in (on my scale) at 269.  That is 61 lbs gone! This week I've walked only 3.5 miles... compared to last week's 10+ miles that is not so hot... this morning's walk was 2.28 miles in 47 minutes ~ and I felt great! What was supposed to be a 2-day break became a 5 days in 7 break. I want to be careful not to let this happen again.  My goal is to walk a 15 - 17 minute mile, getting 3 miles in under 50 minutes.

But back to my friend's question: How I've lost the weight.  She doesn't live in North America... but I sent her the Medifast Quick Start Guide, which is an excellent overview with details of what leans and greens are allowed.

I eat 5 MediFast Meal Replacements a day. Sometimes I have an extra shake, or an extra bar. It depends on the day. I'm a lot less hungry now than I was when I started 4 months ago.

I drink 64+ ounces of water a day.  I try to get 32 oz in before I eat my MF breakfast.

I incorporate 5 TB of ground flaxseeds in my diet almost every day.  At least 1 TB every day (delicious in the MF Oatmeal AND it totally helps to thicken it up!)

I have an "Optional" snack just about every day... either celery with peanut butter, a pickle slice (or two), MF Soy Parmesan mini rice cake things, or MF crackers with Laughing Cow or WW cheese triangles.  Some days I have one or two string cheeses in addition to the snack. 

April was a big old plateau month... I wasn't exercising, and now with the walking, the scale has started moving back down.

I know I have more condiments than I should. As I get closer to my goal weight, this will probably have to change. Right now I have about 1 1/2 TB of half-n-half in my coffee, with 1 1/2 tsp of sugar free chocolate syrup (Torani). I don't measure or really count the olive oil I put on my veggies before roasting... I saw on Jamie Oliver's show to 'count to 2' while pouring Olive Oil... that works for me. And I don't always use it up. The only spices I'm concerned with are the ones that have a high sodium content... and of course, salt itself.

That is a beginning of how I'm doing it... I've not updated the food log page in ages, but it does give a pretty detailed description of what I was eating and when for the first 3 months.

* * *
245 lbs will be my halfway point. That is 24 lbs away. Seriously, can't remember being that weight... it sounds really bizarre, but the last weight I remember is 282 (passed that mark!), and before that... 155!! I must've been really unconscious for a long time gaining that much weight :-(

* * *
Yesterday I finally bought new trousers! Size 1X (18-20W). They are stretchy knit elastic-waist pants from Catherines... nothing binding... and they're just a titch tighter than I like... but I figure they need to last for another 3 months! I have a pair of 2X capris that don't fit yet -- they're linen-like and not stretchy... and while I can put them on.... I wouldn't wear them out in public, afraid I'd split them somewhere embarrassing if I moved too much *ha!* 

In other words, I know I'm not really a size 18-20 yet, but going down to the 1X is a BIG FAT HAIRY DEAL for me right now!! *Happy Dancin' Here!!* 

* * *
This week has been hell emotionally. I did a stupid thing, and made a mistake. I own it. I did it. I'm horribly sorry and contrite. I shouldn't have done what I did at the time I did it, and I could have done it differently. 


The week has been a horrible, sad, depressing gray week of feeling terrible about something I cannot fix or change, as it was my own deed that put me there.

Being human and not perfect ~ it really is a sucky sucky thing sometimes.  I hardly slept this week, and that was one reason I wasn't able to get up early enough to get a walk in. I hope that time will be the healer it has the reputation for, and now that I've forgiven myself for being human and making a mistake, that I will be forgiven.

But I didn't eat off plan, and I didn't overeat. I'm still losing weight. And that is still my first priority.
* * *

Day 118 ~ Rough Day

I've hung up laundry from the dryer. I've loaded, washed and unloaded the dishwasher, I've unloaded the dish drying rack.  I've showered and prepared to go out this afternoon.  I've had two MF meals and a snack. Girl Week is starting today. I cried in the shower with the overwhelming feelings of having feelings that are overwhelming.

My life is good. I am so blessed. I am so thankful.

I have an inability to break jobs down into small, manageable tasks, and it is killing me. I read stuff all the time... how to de-clutter. how to organize. how to make labels. how to.. how to... how to...

And yet, no follow through.

* * *

Today is a rough day... full of pointlessness. I really really don't like days like this, and they happen more often than I let on.  I'll put on a good face, and fake it to the public.  But the truth is, I just want to sit and watch HGTV decorating and house hunting shows.  Or... if my desk was clean... play with some modge podge ideas.  Days like today it is hard for me to want to sing, and that is a dark day when I don't seem to find music.

I didn't exercise, but that was planned - I walked 10 miles in 8 days, from essentially nothing... so my body likes and appreciates the break. (Rascal has his opinion, however - ha!)

I'm having a very hard time disengaging from my commitments... and when I say "no more" I feel incredibly, horribly guilty.

* * *

This morning I was doing the "Do Your Values Align With Your Life?" exercise, from Live Bold & Bloom blog, and my top 5, non-negotiable life values (from a HUGE 3-page list) are:

1. Fitness & Health
2. Growth (which I align with words like Knowledge and Learning)
3. Faith (which I align with words like Optimism, Spirituality, Perseverance)
4. Fun (which I align with words like Playfulness, Recreation, Silliness and Humor)
5. Organization (which I aligned with Tidiness)

Number 5 was really hard to determine... I was fighting it the entire time... but I realize that so much of my crappy feelings come from what is, at bottom line, too much crap. Too Much Stuff.  What am I afraid of if I lose it?

side thought: so much of who I am has been defined by telling myself who I'm not. (which is directly related to not being my mom... who reads this blog -- and she'll know which parts I'm fighting, but that she is my rock, and my steadfastness of faith and integrity... so it wouldn't be the worst thing to be more like her!! I ♥ You Mom!) I've fought like a demon not to have a job or career that demands so much energy I don't have time for things I love. . . the weird part being I've never imagined a job or career that I would/could care so much about that I would WANT to devote so much energy to... except music, which -- well, that is another post altogether.

Creativity/Craftiness didn't even make the top 5 - it was on the top 10, however.

Within the Growth value I have put: learning more about music and how to teach it, and organic gardening and herbal remedies (those are the things I want to learn more about)
* * *

I have to leave now, this is by no means resolved... but as the weight is coming off, the other stuff is rising to the top, and I can't (or won't!) eat to cover it up... ugh. Just have to go through it and remember I'm doing the best I can (with what I have, where I am).

Day 112 ~ Up A Pound (!)

Urgh.

I walked 1.32 miles on Friday... and 2.88 miles on Saturday...

I got up at 5:15 am this morning to walk, but instead got caught at the computer. Wanted to go in to work and be there by 8am, but it is 7:52 as I write this, and that doesn't look like it is happening.  I have an appointment at 1pm, and then a chorus board meeting tonight... so it looks like my goals went out the window because I chose it that way.

Gandi said ~ "The future depends on what we do in the present."

I have future quartet and chorus goals... but really, my health has to come first or those goals won't matter.

I was so tired last night, I could have gone to sleep at 8pm, but instead I sat with hubby and watched an episode and a half of "Buffy" -- he's been watching the entire series this weekend... a "Buffy The Vampire Slayer FEST" ~ what a waste of time! But still, 9:30 is early for me ;-)

I'll walk the dog tonight.  For Rascal as much as for me!!
* * *

I spent about an hour mapping my neighborhood walks for mileage... and now have a 2.28 mile route, and a 3.13 mile route planned out... just so I can get mileage in without having to get in the car!

Day 75 ~ Second Morning of Walking DVD

My first morning was Thursday -- St. Patrick's day... I'd eaten too much salt the night before and the scale showed a 4 lb increase (!) I thought, "I bet I could sweat some of the extra water retention off if I did some exercise...." and Voila ~ exercising has started!

Last Thursday I put in (for the first time) a  Leslie Sansome Walking DVD -- it is up to 5 miles, but divided so you can do just a mile at a time, if you want. Each "mile" is 12 minutes, which is less than my "You Can Do Anything For 15 Minutes" FlyLady rule!  In other words, it feels totally manageable and not overwhelming!

I felt great after 1 mile, so did the 2nd mile :-)  [and yes, 2 lbs came off after 30 minutes of the DVD!] She 'Bumps Up' the walking with light jogging in place, if you want -- I did a very very little -- probably would be better described as "Gentle Bouncing."  There's some side steps, and some step-touches, and walk up and back four steps... she adds arms about 4 or 5 minutes into it - so, no, it isn't just plain old walking.  But the music has a good beat, and I can go back to just walking in place at any time, which I did this morning.

This morning I was proud of myself that I put the DVD in again at 6:30 am (it took me awhile to get out of bed after the alarms started going off -- I think I got out of bed at 5:40am or something close to that -- went to bed sometime between 11:20 and 11:45 pm).  I only did a mile this morning - my shoulders are both really sore - not sure if was the movement from Thursday or what, but the arms weren't moving all that fast this morning.  My legs also felt a bit heavy for the leg lifts... and a mile with a little stretching afterward was enough for me this morning. After this post I'll be walking the dog for his 20 minutes around the block.
* * *

I got out the ice shaving machine in order to have shaved ice for the MF Soft Serve meal... I picked up a single packet of the peanut butter flavor - I think I have the chocolate right now -- in the summer I usually live on melted cheese on tortilla chips and ice cream -- once in awhile a salad would be thrown in -- nice big Taco Salad (YUM!) or a even yummier - a Frito Salad -- Yum YUM... so I'm gearing up for "Ice Cream" by testing the ice shaving machine and hoping it works after a few years of  non-use wrapped in a plastic bag in the laundry room :-)
* * *

Very Excited that Lyn from Escape from Obesity has posted some of her Tofu Recipes -- can't wait to try them!
* * *

I've been somewhat productive this morning: taking out the kitchen garbage; loading the dishwasher and washing most of the dishes, cleaning up the appliances himself used to make dinner last night (GF Grill & Steamer); folded the little pile of laundry that was mine and put it away; and now blogging.

But I'm still frustrated with the mess that is my room.  I don't want to move into my new room with my old mess... I have visions of neatness -- labels -- everything has a place to go 'home' to when it is time to be put away.

The whole full-time job is also nagging me -- my car has a $600 repair coming up; and my teeth are going to cost $800 after insurance.  Counselor was advising to hold off on the second job because I'm doing so well sticking with new habits and routines... not perfect, but doing really well in a steady holding pattern at least.  But I really am feeling awful about not contributing more financially to the household - and end up taking those feelings out on himself because he is working a lot of hours during this time of year; and yet I still resent him for not "Helping Around the House" yet he is the one holding the house together money-wise.

So while I'm making huge strides in healthy eating and cooking real food; and have lost almost 50 lbs; I'm also struggling with huge guilt that I'm not doing enough.  *sigh* So Tired of this mind game.. I know that is what it is - it isn't about anything my feelings of lack -- all the time.

I Am Enough.  I'm doing the best I can Right. Now. My best will change as I get stronger. But This IS my Best Right Now.
* * *

I let slide my tracking of time - and took a few minutes just now to log this morning's activities... keeping track of where I'm spending time is key to keeping up with the priorities.
* * *

Well -- exercising keeps a lot of the crap out of my head. So I'm grateful and proud that I did that this morning!
* * *

Himself's Gallbladder Status: He went for his stress test yesterday morning and his lung capacity gave out before his heart -- so we know that is good... the smoking is what got in his way there.  His blood tests have all come back okay -- his cholesterol is 200, which the doc said was good - but his "Good Cholesterol" should be higher -so he's to take Vitamin D & Red Yeast Rice... which I'd not heard before and have been starting to research.

He goes in Monday for another ultrasound scan on the little hernia he has around his stomach/belly button area; and then Thursday for a HIDA scan so the surgeon can see the Gallbladder more clearly. After that I guess he will meet with the surgeon.

I'm still feeding him beet salad, now with a little vinegar which he finds more palatable... he fixed his own dinner last night of chicken and rice with NO VEG for which I scolded him... "I couldn't find any" was his excuse -- such a large child! He just couldn't be bothered.  argh.  He's still only drinking hot water with lemon and now has a little honey with it.  He's a little achey, but fingers crossed he's not had another attack.

His taste palate needs to change toward healthier foods -- so I'm glad it is taking as long as it is to actually get to the operating table.
* * *

Day 69 ~ Tired in a Good Way

Yesterday's chorus coaching was awesome as usual.  The trick of course is remembering and doing what we are capable of (as shown by yesterday's singing)... how to inspire everyone to choose excellence every time -- to do their best 'first time out of the gate' - when the pitch is blown, the focus is there, the thought of "Air & Space with support" is there... the passion behind the words of the song ~ passion toward whatever the common goal for the unit sound... whether the song intention is *Havin' a Party* or *A Longing Yearning for a Loved One.*

Leaders can foster the environment and provide the tools ~ but like the proverbial horse to water; leaders can't make them drink.  The act of drinking (choosing to be excellent) has to be the horse's (our members, at whatever excellence level they are).

Does anyone out there have any thoughts or ideas on how to encourage and inspire someone who is happy with the status quo to strive to be the best they can be ~ all the time?

All The Time -- qualification... According to the Four Agreements - our 'best' changes from moment to moment, and there are times when our best isn't the same as our best from yesterday or what will be our best tomorrow -- but it is the best in that moment.  

 Perhaps my vision is blurred, my perspective jaded -- but I think there are a few horses who may be afraid to drink; that the water isn't going to be a refreshing thing, or they aren't thirsty (!) ... and they are perfectly okay with that.

But enough of that -- it was an inspiring day, and my back is sore and my feet hurt -- but all in a good way!
Plus, I was down a pound this morning, so that is good :-)
* * *

I've been slacking on my Food Log -- tsk tsk! Slap Slap -- this needs to get back into a daily thing! As with the regular blogging!

My Newest Habit: Going to Bed Earlier in Order to Rise Earlier and Get Some Chores & Exercise Done for the Day has waned.  I'm fighting myself.  I've been fighting getting sick the last 4 days - really sneezy - don't feel sick, just sneezy and blowing my nose 'with results' - if you know what I mean (!) -- so 3 cloves or garlic yesterday, drinking 2 TB of Apple Cider Vinegar (supposedly it is a natural help for Hayfever -- cuz it is Spring and there is nature stuff flying around outside, and dust was kicked up in the house this week while installing of the NEW A/C was being installed), taking Vitamin C, Echinacea & drinking even more water than usual.  I haven't been going to bed between 9:30 and 10:00 - and 10pm to 5am is only 7 hours as it is ~ ~ and I like 9 hours... as does my body when fighting off germs... so -- *heavy sigh* I have to be stronger about going to sleep!

I know some of it has to do with not getting done in a day what I hoped to get done -- procrastination falls into this; as does unforeseen circumstances (like a Gallbladder Attack or four in two weeks and having to really cook for himself, rather than let him eat processed food and high fat/salt stuff!). And putting my health habits first was pretty easy for two months -- now I have to put himself's eating healthy habits that we need to forge first -- and therefore things I want to do need to take a back seat to the things I need to do -- which wakes up my inner brat, who stamps her foot and demands her way more often than not.

*I just had a heart breakthrough, I think*

When I just wrote about "need to do"  -- I was thinking specifically of things I've signed up to accomplish in chorus.  I feel resentful of anything I "NEED" to do -- the rebellious feelings (that are still somewhat of a mystery to me of where they come from) roar up when they hear "NEED TO DO."

Yes, this is regardless of the fact that at some point I WANTED to do this -- and I lose sight of the motivation or inspiration or whatever it was that made me volunteer for whatever task it is that needs to be done and I WANTED TO DO IT.

This isn't a new thought - to "Change My Mind" -- but this particular one made the leap this morning from head to heart, and perhaps a breakthrough is happening about wanting to do these tasks again....! And keeping that 'Want To' attitude closer to my heart than in the past.

And perhaps... p.e.r.h.a.p.s. ... I will say "no" a little more often (?!?) Ha. We'll see.

Day 67 - Kaleidescope

So many things going through my mind!

So I quickly just jotted down everything immediately on my mind -- and no, I may not get to all of it in today's post(!)

First Up:
I'm down another 2 lbs! I was down 2 lbs yesterday -- Woot Woot WOOT WOOT!!

I did the math, and I'm over 1/2-way to being Half-Way to Goal! This is quite exiting for me! I'm not great at fractions, but this is a quarter of the way there, no?

On my home scale, I've lost 44 lbs. * Medifast Scale last week was 43 lbs lost, so I'll be excited to go up this week and step on! The past week has been difficult (that is a huge understatement), but I decided I'd get back into doing the MF Shakes some more - I've not had shakes in probably 4 weeks -- just got tired of them. 

I've been snacking on high-protein 'real food' snacks - and have still been losing, but I really wanted to have lost 50 lbs by this next weigh in at the Clinic.  So... I'm back to the shakes, and this morning's Cappucino shake with Sugar Free Syrups (1 TB Caramel, 1 TB Chocolate), and 1/2 TB Ground Flax Seeds was absolutely delish.  When I got hungry at 11:30, I usually eat a bar for this time of day, but went for the Vanilla Pudding and did a shake instead - nothing extra in it, and it tasted pretty good.

I know the MF Message boards say taste buds change over time on the plan, and re-visiting foods after a few months is a good idea ~ I didn't think that would be the case with the shakes, necessarily - because I didn't find them awful.  I think I just got bored of them - and it is easier to open up a packet of Puffs or a Bar, than get the ice, the water, do the blending, rinse the blender - wash the cup etc... nothing like a little mini-goal to shake up the lazy tendencies
* * * 

So this week I got a haircut - it is amazing how much lighter I feel! I cut my hair really short in 2009-ish, and love it -- I love having long hair to play with and curl... but the desert heat is miserable enough having to wear clothes, extra hair just adds to the misery. Maybe when I've lost the extra padding I will be able to deal with the hair... but in the meantime - my short hair was long enough to pull up into a clip = Too Long!  I also bought a new, funky pair of sunglasses, which make me smile just looking at them. When himself takes the progress pix today, I'll put them on for one of the pictures :-)

So - between the haircut and new sunglasses ~ I feel happy in my skin! Oh yeah, and the minus 4 lbs is a wonderful addition to feeling great!!
* * *

Trying on Old Clothes ~ this morning after my shower, I wanted to clear some of the old clothes from my closet (first reason is because I need a few more hangers) -- not just old 'fat' clothes (which I'm mostly still wearing because they're not huge-o yet, or falling down to the floor...), but clothes that I've not worn in a long time for whatever reasons. When I was doing that, I found clothes that I haven't worn because while I loved them (color, style, etc...) I felt fat. Then there are the t-shirts that are X-Large, 3X-Large and 5X.

The X-Large I tried on and want to take have taken a progress picture of it now because it is really tight... it'll be another really cool way to show how much weight I'm losing when it is loose and baggy (oh the happy happy thought!). The 3X-large is also tight - a lot less so than the XL of course, but still not something I'll be wearing too soon. I like my clothes loose ~ never have been a tight-clothing wearer... ugh! Especially trousers... bleh.

The 5X looks great, only it is way too short ~ only way I'd wear it right now is with a shirt underneath in case I had to lift my arms. 'Cuz there ain't any reason to subject people who have done me no harm with a picture of my extremely white, round tummy. nope. it just wouldn't be fair. not gonna do it.

All that said about t-shirts ~ the progress picture to be posted today is one of my favorite shirts that I've not worn in ages -- it is yellow (I ♥ Yellow) and so therefore, shows the selection of baked items under the fabric... you know, what kind of roll do you want today ~ jelly roll is my specialty!  But while there are some rolls under there, it isn't anything like it was 44  lbs Ago!! So... I put on the bra that keeps the girls up, put on some makeup, my haircut's all cute and short, put on my Sparkly Every Day Earrings and put on my favorite yellow top... and himself took the picture! It will be up on the progress page as soon as I can get it all together when I finish this post.  And I even had him take one with my new fun sunglasses.

Yes, I still have a long way to go. Yes, I'm feeling GREAT about the progress I'm making so far. Yes, I'm so very thankful for my step-dad and mom (every day) for giving me this chance to prove to me that I CAN stick with something this important.

There are about 6 tops I'll be taking to give away - a pair of size 30 pants that were too big when I bought them and never ever wore them outside the dressing room.  The next project is to go through himself's t-shirts and toss 5. Same goes with the bottoms.
* * *

Well, that is plenty of news for today. I am feeling absolutely fabulous. The health issues himself is dealing with has been a wake up call in a fabulous way... we are really starting on the path to healthier eating - and making strides with increasing his water consumption, smaller portion sizes and really cutting out processed food. We are now waiting for an appointment to see the surgeon regarding Gallbladder surgery. He's had a complete physical, and goes in a couple weeks for a stress test. While I wouldn't have wished him this kind of pain, to be honest; his willingness to really go forth and be healthy has been an answer to prayer for me. He had to come to his own conclusion ~ and I believe God knew what it would take. The Nurse Practitioner who saw him Tuesday morning asked him if I was a nurse (!) because I'd been doing the right things for him, and advising him the right stuff. So I think he has more trust in me than perhaps before.

So again, I'm incredibly grateful for this turnaround -- and now he's marking his weight loss on the calendar with me, and we'll start taking some progress pictures of him, too :-)
* * *

I've got some chorus duties to do... tomorrow is another all-day coaching session with the awesome Patty Cobb Baker ~ and this time we get to meet Jeff Baker, her awesome amazing (so I've heard) husband.

Which reminds me - One More Thing.
* * *

I've decided that I'm going to wear my Sweet Adeline medals as much as I can - every day. Especially when I'm walking and exercising! Not only will they remind me of one of the biggest motivators for me to keep losing weight and becoming more fit; but they will maybe spark curiosity in people to ask about them, and it can be a way to help market/publicize the chorus and the craft of barbershop singing.

This is our First Place Mid-Size Medal (the Pink Ribbon), and the Second Place Overall Medal. 

We compete again in April in Pasadena, and if things go as usual, we'll probably get a top 3 placement. The thing is ~ you really never know... And I'm one to not want to jinx or assume anything!

Scottsdale Chorus, Harborlites Chorus, and San Diego Chorus are our Region's BIG CONTENDERS and one or two, and sometimes ALL THREE of them are all competing at the International Contest (which is how Tucson Desert Harmony got to compete at International in 2009 in Nashville - because all three were out of the contest in 2008 due to international wins and current competition status).

The smaller-mid-sized choruses in our region are all doing wonderful things in growing members and increasing vocal skills -- and our laurels are NOT big enough to rest on!

But I digress. I want to wear my medals, and have them always in my sight as a constant reminder of why I'm doing what I'm doing. Why I want to get up earlier to get my exercise in and over with! Why I want to make time every day to sing and increase my vocal skills. Why I want to listen to peppy music and sing with it on the elliptical! To be the best I can be with No Excuses!!

Day 50 -- Whoo Boy ! ! F I F T Y Days . . .

and in 50 days by my scale I've lost 38 lbs.  *Happy Dancin' Happin' RIGHT NOW Folks!!*

Today is much better than yesterday, the day before that, and the day before that.
I had eggs last night for dinner (two eggs + 1 Cup of Egg Beaters with some additional protein in the form of Cheese!) and it tasted a bit more normal than the icky tofu I had the other night... I didn't spice it all up, it was simple and delicious!
* * * * *

So ... a friend posted a Facebook Link on this NY Times article about how McDonald's "Healthy" option of Oatmeal is slightly less than a load of manure... makes me so sad.  Really, world, we should be back-lashing against the Golden Arches in so many ways.  Granted, while I lived out of the states Mickey D's French Fries were a golden and wonderful thing... but now I'm a converted 'Chip Shop Chips' are the BEST... so the famous french fries don't even do it for me anymore.

It just makes me sad that they're marketing it as a healthy option but yes, it has more sugar than a snickers bar... according to the article:

The aspect one cannot argue is nutrition: Incredibly, the McDonald’s product contains more sugar than a Snickers bar and only 10 fewer calories than a McDonald’s cheeseburger or Egg McMuffin. (Even without the brown sugar it has more calories than a McDonald’s hamburger.)

The bottom-line question is, “Why?” Why would McDonald’s, which appears every now and then to try to persuade us that it is adding “healthier” foods to its menu, take a venerable ingredient like oatmeal and turn it into expensive junk food? Why create a hideous concoction of 21 ingredients, many of them chemical and/or unnecessary? Why not try, for once, to keep it honest? 

 Here is the link to the McDonald's Nutrition Info for the Fruit & Maple Oatmeal (with diced apples and cranberry raisin blend but no cream). (270 calories; 2.5 g fat, 5 g protein, 150 mg sodium, 57 g carbs, 31 g sugars, 5 g fiber

Here is the link to the nutrition in a regular sized (2 oz) Snickers Bar. (271 calories, 13.6 g fat, 4.3 g protein, 150 mg sodium, 34.5 g carbs, 28.8 g sugars, 1.3 g fiber)

Here is a link to the 'Self' Nutrition site which I've linked to the Quaker Oats Instant 'Apples & Cinnamon' oatmeal... and even IT is better than McD's .

and Here is Quaker Oats quick cooking oats, Dry Nutrition Info ~ still high in carbs, but not sugar!


After looking at the numbers myself -- besides the fat that is so much more in the Snickers... it is about equal... and I am satisfied from a snickers for awhile, too -- it sticks with me. It is the 'better' option for a low-carb eating program, which just cracks me up.
* * * * *

I may have mentioned in a previous post how much I enjoy my morning MF oatmeal and would like to continue that tradition in the future. . . and I found a great site that gives a step by step process with a cost analysis as well. The site is "The Simple Dollar" and what a great website overall, let alone for this very in-depth step-by-step guide and overview to creating your own 'instant' oatmeal that truly is 'have it your way' and MUCH healthier than McD's!

I don't need the CoffeeMate or non-dairy anything (though as an occasional treat it might be a nice change, especially with the flavor options out there now)... I also thought trying Ovaltine with it might be interesting!

I think I have some Quaker Rolled Oats, and I know I have the other ingredients (cinnamon, stevia and/or Splenda) and I won't be adding any fruit for awhile, but I'm curious to try this as a future recipe for when I'm weaned off the MF foods! My goal would be to bulk up the protein probably with Flax seeds (lower carbs than Oat Bran).

The nutrition info for the Peach Oatmeal for MF is: (Serving Size is 34.1 g)
Calories: 110
Total Fat 1.5 g
Sodium 180 mg
total Carb 16 g
Dietary Fiber 5 g
Sugars 2 g
Protein 11 g
* * * * *

What else... I've been thinking about business and money... and am being quite introspective at the moment ~ creating the job of your dreams, etc... and thinking about my new focus starting on March 1st which will be going to bed earlier to get up at 5am EVERY MORNING in order to incorporate exercise into my routine.

My new favorite quote: The #1 Secret to being an adult is: "What you do every day is more important than what you do once in awhile." I got this from "The Happiness Project" Blog by Gretchen Rubin, author of the book, "The Happiness Project."

I've written it on two sticky notes - one for the bathroom mirror and one by my alarm clock by my bed. This next focus is going to be the hardest thing I've ever done, I think. I like sleep. I like the warm bed. I like feeling the rush of adrenaline when I'm pushed for time (late!). Did I say I like sleep...? Cuz yeah, I really like sleep. I don't like doing the things I'm getting up to do -- i.e., house chores - laundry, dishes, vacuuming, dusting, taking out the trash, etc... I don't particularly like exercising. I've been a night owl all my life and I LIKE IT THAT WAY -- but I have to be a grown up now, I guess. At least until I can make money at my passions and loves, which is what my new blog is going to be about (hey, that was subtle, eh?!) It is still a baby at the moment, but all will be revealed soon).

I need to change my mind, I know - simple, but not easy. To remember the reasons I LIKE to get up... see the sunrise (I love seeing the sunrise with a steaming cup of tea and hearing the birds twirping so very loudly in the morning... very nice!). ummmmmmmmmmmmmmmm....... [long pause]

what else do I like? I like having time to write a good blog post (this one is being done in the afternoon, when I should be doing other things). I like having time to review my goals and 'to do' list for the day/week. I like having time to pray and read the bible. I like having time to get the house chores OUT OF THE WAY so I can do the things I love (and hope to make money at) in the afternoons ~ guilt-free!

Ultimately, getting up earlier will result in having more energy (by putting exercise in my life) and being more productive in all areas of my life.  As Steve Pavlina has said, "Fire that person who says it is okay to go back to sleep in the morning!" ~ and tell myself if I'm super tired in the afternoon, I can always have a nap!