When I started exercising and eating super healthy 3+ months ago, I was excited to see the pounds dropping away. But the one thing I wasn't ready to give up was my weekly eating out. Unfortunately there have been a few more of those eating out occasions lately, along with holidays and all that. The weight loss has slowed drastically as well.
Happily, though, when I looked back over my log I realized that even though the loss is slow, it is still a LOSS!!! Losing 3 pounds a month is so much better than putting on 3 to 5 pounds a month, which is what I was doing, hence my predicament and need to make a serious lifestyle change.
The past month or so hasn't been the easiest. I will readily admit that I got discouraged several times, along with binging for a day or so. I kind of gave up, since the scales persisted in going up for about a week or so (ahem, due to eating out). So I was kind to myself emotionally and allowed myself to slip into familiar eating patterns for a day or two.
You know what I found out? I don't enjoy the foods I used to crave as much as I did before. I think my tastebuds are actually changing and I am learning to appreciate quality foods. It's been so much fun to have some free time to experiment and try different recipes, finding out what tastes good and what really doesn't work. It is hard to make really good tasting dishes without oil, so while I've stopped adding it to my food, I haven't completely eliminated it from my diet. I still enjoy a good piece of chocolate and jelly beans and pie (okay, so maybe it's my sweet tooth that hasn't changed quite yet!).
It's also neat to see how many more fruits & vegetables I'm incorporating into my diet. I've heard the word "volummetrics" being thrown around, and whenever I have a chance to, I try to fill out my plate with plenty of low-calorie food items. A fun breakfast or supper is a pita bread or whole grain sandwich roll stuffed with my vegenaise substitute, tofurky deli slices, and thick cucumber sticks with a huge handful of cherry tomatoes & green olives to munch on.
I had the goal to lose 20 pounds in 4 months, but sadly I will come short. It's okay, though. Because I will still have lost a substantial amount, and the exciting part is that by this time next year I shall have lost even more! And hopefully I shall be even healthier, fitter, and stronger than today. So yes, I've "fallen off the wagon" when it comes to adhering strictly to my diet. (I simply had to have the jumbo white chocolate peanut butter cup at Jelly Belly Factory!) But instead of getting back on, I'm just going to walk beside it. I'm going to take things slowly, but keep slogging along. Because that is the most important thing, after all. Remaining faithful to the journey.
Wednesday, November 28, 2012
Crunchy Chickpeas
Yay, I'm excited! I was watching Rachael Ray today, and a chef was showing her how to make quick easy snacks using the microwave. I tried the chickpea (garbanzo) recipe today and it worked out pretty good. Now I'm looking forward to trying the kale chips recipe, since kale chips are my new favorite (but expensive if bought in the store!) snack.
Crunchy Chickpeas
Crunchy Chickpeas
- Preheat oven to 250 degrees Fahrenheit.
- Line baking tray with parchment paper.
- Drain (& rinse) two cans of chickpeas. Shake dry.
- Spread in an even layer on baking tray.
- Bake for 40 minutes.
- Spray a microwaveable plate with cooking spray.
- Place half the chickpeas on the plate, sprinkle seasonings generously, and mix.
- Pop in microwave for 6 minutes.
- Store in a glass jar or tin.
- Cinnamon & a dusting of powdered sugar?
- Curry powder
- Chili powder
- Agave syrup
Sunday, November 18, 2012
Dropping Down
I stepped into a size 12 pair of black pants, held my breath, zipped them up, and exhaled. I could still breathe. And I smiled.
Today the scales were kind to me. I've set a rather impressive goal for myself, to reach in a little under a year's time, a goal weight that I can't remember seeing in at least 14 years. I'm kind of excited to see whether it is even possible, and who knows, maybe it will be!
Today the scales were kind to me. I've set a rather impressive goal for myself, to reach in a little under a year's time, a goal weight that I can't remember seeing in at least 14 years. I'm kind of excited to see whether it is even possible, and who knows, maybe it will be!
Friday, November 16, 2012
Eating Right for Life
I am super excited! Yesterday I had my blood glucose checked and I am now officially out of the pre-diabetes danger zone! Three months ago, my fasting blood glucose was 104 and my 2-hour after eating breakfast blood glucose was 114. Yesterday my fasting blood glucose was 97 and my 2-hour after eating breakfast was 96!!! My doctor told me that the thing she was most concerned was the 2nd reading, because if it gradually went up, that would indicate increasing insulin resistance. To see a drop of 18 points is pretty amazing to me.
People ask me, "How do you do it?" I smile and reply, "Exercise, no oil, no sugar." They don't realize, of course, the royal battle I've had with myself, my stubborn tastebuds, and resistant brain cells to this change that had to happen. They haven't gotten up every single day (except Sabbaths) for the past three months, regardless of whether they got 6 hours or 7 hours of sleep the night before, regardless of the rain relentlessly pounding down (thankfully we've only had 3 of those days so far!) to get out there and walk an hour at a brisk pace. They haven't struggled to find recipes to create dishes that would be palatable, trying to find substitutes for the substitutes (tofu mayonnaise doesn't have the same taste as Vegenaise), and slogging in to town every three or four days to stock up on more fresh produce. They haven't felt hungry at 11 am, 4 pm, and 9 pm, frustrated because they didn't want to snack but upset because their stomach was hollower than a tree stump. They haven't sat and wondered if it really was worth it, when the blood glucose readings stayed the same, the number on the scales stayed the same, the bland food tasted the same, and nothing seemed to be working.
They haven't, but I have. I have seen 15 pounds disappear, inches walk off, and numbers come down! My stomach doesn't hurt because I ate too much for lunch, and I'm not reaching mindlessly for something to chew on as much anymore. I'm learning to substitute because I've spent a lifetime substituting, for a brother who couldn't eat nuts or dairy or eggs, substituting vegan ingredients for vegetarian, and now, oil & sugar free (for the most part!).
I will be the first to admit that this journey hasn't been easy and I haven't been perfect. I still have my one cheat meal, on Fridays when I go out to eat with friends. I am still figuring out how to do that and not mess up my plan to live healthier without having to frequent raw food cafes. I've found ethnic foods are a lifesaver, as their focus is on grains and vegetables rather than processed carbs and deep fried anything. Of course restaurants still use too much oil and salt, but I haven't reached the point yet where I'm ready to give this up.
Today we went to Olive Garden. I went online beforehand, read up on nutrition facts, and then wrote down what looked like a healthier menu option for me. I had a whole bowl of salad to myself (and those things are huge!), 1 breadstick, and 6 ravioli with sauce. I learned today to:
I do plan on going back to an Indian restaurant, but this time rice will feature more prominently on my plate. I will have little bits of sauces & curries to accompany the rice, and then perhaps one gulab jamun. Because I still haven't reached the point where I want to give those up either!
I've been a little frustrated lately because the weight hasn't been dropping as fast as at the beginning. I'm realizing, though, that while I've changed about 90% of my diet, the other 10% (eating out) is still pretty consistently what I used to eat before. So I'm guessing that while I work on the things I mentioned above, I will also be working on figuring out how to eat out anywhere and leave the restaurant as healthy and happy as when I entered it.
But for now, I'm happy. I'm no longer pre-diabetic!
People ask me, "How do you do it?" I smile and reply, "Exercise, no oil, no sugar." They don't realize, of course, the royal battle I've had with myself, my stubborn tastebuds, and resistant brain cells to this change that had to happen. They haven't gotten up every single day (except Sabbaths) for the past three months, regardless of whether they got 6 hours or 7 hours of sleep the night before, regardless of the rain relentlessly pounding down (thankfully we've only had 3 of those days so far!) to get out there and walk an hour at a brisk pace. They haven't struggled to find recipes to create dishes that would be palatable, trying to find substitutes for the substitutes (tofu mayonnaise doesn't have the same taste as Vegenaise), and slogging in to town every three or four days to stock up on more fresh produce. They haven't felt hungry at 11 am, 4 pm, and 9 pm, frustrated because they didn't want to snack but upset because their stomach was hollower than a tree stump. They haven't sat and wondered if it really was worth it, when the blood glucose readings stayed the same, the number on the scales stayed the same, the bland food tasted the same, and nothing seemed to be working.
They haven't, but I have. I have seen 15 pounds disappear, inches walk off, and numbers come down! My stomach doesn't hurt because I ate too much for lunch, and I'm not reaching mindlessly for something to chew on as much anymore. I'm learning to substitute because I've spent a lifetime substituting, for a brother who couldn't eat nuts or dairy or eggs, substituting vegan ingredients for vegetarian, and now, oil & sugar free (for the most part!).
I will be the first to admit that this journey hasn't been easy and I haven't been perfect. I still have my one cheat meal, on Fridays when I go out to eat with friends. I am still figuring out how to do that and not mess up my plan to live healthier without having to frequent raw food cafes. I've found ethnic foods are a lifesaver, as their focus is on grains and vegetables rather than processed carbs and deep fried anything. Of course restaurants still use too much oil and salt, but I haven't reached the point yet where I'm ready to give this up.
Today we went to Olive Garden. I went online beforehand, read up on nutrition facts, and then wrote down what looked like a healthier menu option for me. I had a whole bowl of salad to myself (and those things are huge!), 1 breadstick, and 6 ravioli with sauce. I learned today to:
- Eat slowly, enjoy and savour your food along with the company
- Center your food around the lowest-calorie item, and treat the other parts of your dish as condiments
- Portion your food before you eat (split in half or two-thirds) and ask for a to-go bag
- Ask for dressing on the side (if you're eating with someone else) and lemon wedges to dress up the salad, along with a sprinkle of salt
I do plan on going back to an Indian restaurant, but this time rice will feature more prominently on my plate. I will have little bits of sauces & curries to accompany the rice, and then perhaps one gulab jamun. Because I still haven't reached the point where I want to give those up either!
I've been a little frustrated lately because the weight hasn't been dropping as fast as at the beginning. I'm realizing, though, that while I've changed about 90% of my diet, the other 10% (eating out) is still pretty consistently what I used to eat before. So I'm guessing that while I work on the things I mentioned above, I will also be working on figuring out how to eat out anywhere and leave the restaurant as healthy and happy as when I entered it.
But for now, I'm happy. I'm no longer pre-diabetic!
Saturday, November 10, 2012
Breakfasts
I'm a sanguine, so unlike my uncle who diligently measures out his cereal in a weighing scale every morning, I get tired of routine in my meals pretty quickly. When I first started eating healthier, I had oatmeal for breakfast every single morning. I enjoyed it, at first, but then I got bored. I wanted variety but I wasn't sure how to get it while still eating things that were good for me. Here are some of the ideas I've come up with:
Rolled oats with unsweetened soymilk, berries, a few nuts, an apple or pear or banana, flaxmeal, wheatgerm, vanilla & cinnamon. Rolled oats are not broken down as much as quick oats, so they take longer to break down in your digestive system and keep your blood sugar more stable.
Mushroom, onion, polenta, bell pepper, spinach scramble with italian seasonings. It can double as a lunch dish as well.
Wholewheat pancakes with unsweetened soymilk, baking powder, a mashed banana if you like, vanilla, and a bit of maple syrup. Some recipes add apple cider vinegar, which thickens up the soymilk til it's like buttermilk, or throw in some oats. I love these with a fruit stew from frozen berries (try blueberries, strawberries, and mangoes) simmered in a pot on the stove with a bit of cornstarch, agave syrup, and a dash of nutmeg.
Muffins with soy yogurt or a fruit smoothie.
Wholewheat pita bread with slices of avocado, English cucumber, and a dash of garlic powder.
Grapenuts cereal (did you know they don't have any sugar?) with vanilla soymilk (best if it's the sweetened kind), berries, a banana, and perhaps some honey if it needs a bit of sweetening.
Rolled oats with unsweetened soymilk, berries, a few nuts, an apple or pear or banana, flaxmeal, wheatgerm, vanilla & cinnamon. Rolled oats are not broken down as much as quick oats, so they take longer to break down in your digestive system and keep your blood sugar more stable.
Mushroom, onion, polenta, bell pepper, spinach scramble with italian seasonings. It can double as a lunch dish as well.
Wholewheat pancakes with unsweetened soymilk, baking powder, a mashed banana if you like, vanilla, and a bit of maple syrup. Some recipes add apple cider vinegar, which thickens up the soymilk til it's like buttermilk, or throw in some oats. I love these with a fruit stew from frozen berries (try blueberries, strawberries, and mangoes) simmered in a pot on the stove with a bit of cornstarch, agave syrup, and a dash of nutmeg.
Muffins with soy yogurt or a fruit smoothie.
Wholewheat pita bread with slices of avocado, English cucumber, and a dash of garlic powder.
Grapenuts cereal (did you know they don't have any sugar?) with vanilla soymilk (best if it's the sweetened kind), berries, a banana, and perhaps some honey if it needs a bit of sweetening.
Making a Switch
Today I'm going to write just a little about eating healthy. Three months ago, after talking to my doctor, doing several fasting blood sugar tests, and finding out I had the beginning signs of insulin resistance, I got scared enough into eating healthy and exercising regularly. Diabetes runs rampant on my paternal side of the family, along with obesity, and I wasn't about to get sucked into the expectation that I should inherit those disease as well. Besides, I absolutely hate needles and the thought of having to inject myself several times daily with insulin, if I should happen to develop diabetes, was a frightening thought. I decided cutting out certain foods, while not my ideal way to live, was much better than poking myself full of hole tattoes.
I found it rather challenging at first. Because I tend to take things very literally and adhere to rules and regulations almost fanatically, I immediately dropped anything that had the slightest hint of sugar or oil from my diet, and cut out all things high glycemic. Somehow I was worried that if I didn't make this change, I would develop diabetes instantaneously (not exactly sure how, since my body had managed to survive on an unhealthy diet thus far!). This left me with very few things to eat, which frustrated me. I had a chart from my doctor, and there were 3 columns, one of "things okay to eat" which included greens and citrus fruit and rye bread, one of "things that may be okay" which included wholewheat pasta, berries, and nuts, and one of "probably will cause a problem" which of course was oils, sugar, bread, dried fruits, bananas, and other such things. I was determined to stick with the appropriate diet, so I ate only the things from the "okay to eat" with very few items from the "may be okay". After about three days I was discouraged.
When I went to see my doctor again, she cheerfully asked how I was doing. My downcast face must have spoken more than I was comfortable sharing, but I finally said, "I'm not doing so well. I don't know what to eat! Can I eat peanut butter and honey? What about bread? And fruit?" We had a very helpful discussion about what kinds of foods to eat, she handed me a book called "The 30-Days Diabetes Miracle" and off I went to try to figure out how to eat healthily and sustain it long-term.
I was raised vegetarian and ate a pretty healthy diet, I think. In Africa we had ground grains for breakfast, cooked into a sort of porridge. In Egypt we ate a lot of wholewheat baladi (like pita bread) and fruits and vegetables. In Lebanon we enjoyed olives and cucumbers and labneh (like cream cheese). Then we came to America, where our diet became vegan out of necessity. I still ate cheese and eggs whenever I had the chance, but usually that was limited to eating out. Unfortunately, once I started buying my own food, I began to stock up on high carb/high sugar/high fat/highly processed things. I started trying to eat healthier a couple of years ago, but was never faced with the reality that I had to make some serious changes until three months ago.
At first I thought it was impossible to cook with no sugar or oil. I absolutely love the smell of frying onions, and when I first steamed onions in a bit of water instead, it was absolutely not interesting. I started to look for recipes and came across Neal Barnard's books. I went online to my local library, put all three of his books on hold, and proceeded to try making foods that were healthy and still tasted good. My whole family came on board and has been graciously eating oil-free lunches, enduring experiments and enjoying the things that work.
I'm pleased to say that I'm finally starting to figure things out. I'm trying out new recipes, reading up on how to eat healthy, and learning a lot about how the body works. The more I read, the more I am amazed at how our bodies handle all the stuff that goes into them, sifting through to find the nutrients, and creating energy and red blood cells and all the other bits and pieces we need to function. We have amazing bodies and an amazing Creator!
I found it rather challenging at first. Because I tend to take things very literally and adhere to rules and regulations almost fanatically, I immediately dropped anything that had the slightest hint of sugar or oil from my diet, and cut out all things high glycemic. Somehow I was worried that if I didn't make this change, I would develop diabetes instantaneously (not exactly sure how, since my body had managed to survive on an unhealthy diet thus far!). This left me with very few things to eat, which frustrated me. I had a chart from my doctor, and there were 3 columns, one of "things okay to eat" which included greens and citrus fruit and rye bread, one of "things that may be okay" which included wholewheat pasta, berries, and nuts, and one of "probably will cause a problem" which of course was oils, sugar, bread, dried fruits, bananas, and other such things. I was determined to stick with the appropriate diet, so I ate only the things from the "okay to eat" with very few items from the "may be okay". After about three days I was discouraged.
When I went to see my doctor again, she cheerfully asked how I was doing. My downcast face must have spoken more than I was comfortable sharing, but I finally said, "I'm not doing so well. I don't know what to eat! Can I eat peanut butter and honey? What about bread? And fruit?" We had a very helpful discussion about what kinds of foods to eat, she handed me a book called "The 30-Days Diabetes Miracle" and off I went to try to figure out how to eat healthily and sustain it long-term.
I was raised vegetarian and ate a pretty healthy diet, I think. In Africa we had ground grains for breakfast, cooked into a sort of porridge. In Egypt we ate a lot of wholewheat baladi (like pita bread) and fruits and vegetables. In Lebanon we enjoyed olives and cucumbers and labneh (like cream cheese). Then we came to America, where our diet became vegan out of necessity. I still ate cheese and eggs whenever I had the chance, but usually that was limited to eating out. Unfortunately, once I started buying my own food, I began to stock up on high carb/high sugar/high fat/highly processed things. I started trying to eat healthier a couple of years ago, but was never faced with the reality that I had to make some serious changes until three months ago.
At first I thought it was impossible to cook with no sugar or oil. I absolutely love the smell of frying onions, and when I first steamed onions in a bit of water instead, it was absolutely not interesting. I started to look for recipes and came across Neal Barnard's books. I went online to my local library, put all three of his books on hold, and proceeded to try making foods that were healthy and still tasted good. My whole family came on board and has been graciously eating oil-free lunches, enduring experiments and enjoying the things that work.
I'm pleased to say that I'm finally starting to figure things out. I'm trying out new recipes, reading up on how to eat healthy, and learning a lot about how the body works. The more I read, the more I am amazed at how our bodies handle all the stuff that goes into them, sifting through to find the nutrients, and creating energy and red blood cells and all the other bits and pieces we need to function. We have amazing bodies and an amazing Creator!
Worth It
So now that I'm back in the regular world of blogging again (it's wonderful!) let's catch up to where I'm at with the whole weight-loss thing.
Back in August, I stepped on the scales to see my all-time high. I shan't say what it was, but suffice to say it was once again near the 200 pound mark, so close in fact, that it wouldn't take much to push me up and over, something I wasn't too excited to see. I had been working for several months with a health & lifestyle training program that was just about to train their first set of students, and one of the goals was to have regular exercise incorporated into the daily schedule. Students would not only learn how to train others to live healthfully, they would practice the principles themselves. So my friend, my mom, and I decided to join in and exercise as well.
At first I think I didn't think this would last long. I've started countless weight-loss programs in the past, diets, exercise plans, you name it, and while I've seen results just as many times, those results were not permanent. After a week or two, sometimes a month or two if I was feeling particularly diligent, I would get discouraged when I hit a plateau, a friend would come to visit and we'd catch up on old times and favourite snack foods, my work would get stressful, or it would rain two days in a row and I'd stop exercising. I'd find myself throwing everything healthy out the window, retreating into my "who cares" attitude, and soon the pounds would be piling back on.
This time it's been different, though. Somehow it helps to have a support group, and all three of us, while we'd love to quit any given day if we were doing this on our own, somehow have realized that it really is a good idea to be healthy and exercise regularly, and we encourage each other to keep going. And yes, it has rained, but we pulled out sturdy rain gear, zipped up our coats to our chins and pulled the hoods down tight, and sloshed through puddles, braving the torrential downpours in the dark. And yes, it got too dark to walk on the trails, but we amended our route and pounded cement by the light of flickering streetlights, as we joined other devoted exercisers before the sun had thrown back its covers. And yes, there were days we went to bed far too late to be waking up so early, but we stumbled out anyhow, marching our requisite miles before a day filled with challenges.
And there have been amazing benefits. Our clothes fit better, we're losing pounds and inches, and we're feeling better too. Did you know that 10 minutes of exercise will boost your mood for 2 hours? Imagine what a whole hour will do! Our endurance has improved and our speed has increased and we're not quite as out of breath going up those hills as we used to be. I remember the first time I walked the trails, I was right behind my boss and friend for the first 10 minutes, but then I began to lose ground. It didn't help that my boss had super long legs and the energy of an Energizer bunny on caffeine. I was having a hard time breathing by the end of that 3-mile route, and my legs were ready to quit whether I was or not. I was happy to finish it in 54 minutes and pretty convinced there was no way I could improve my time.
Six days ago we walked that same path. I found myself out of breath but in a healthy way, my legs confidently carried me along, even up that steep hill at the end, and I finished the walk in 47 minutes. 47 minutes!!!
So I'm here to tell you it's not going to be easy. You'll probably want to quit 99 out of 100 times. You may wake up and think, "I'm just going to take it easy today, I'll walk tomorrow" and then tomorrow seems to disappear. But it's going to be worth it. Why is it that things which are worth it often require a lot of extra effort? I haven't figured that out yet. But I do know that for me, if I want to realize my goals of becoming a healthier person, I have to keep at it. For the rest of my life. Because I'm worth it.
Oh yes, and as of today I've lost 15 pounds in 12 weeks!!!
Back in August, I stepped on the scales to see my all-time high. I shan't say what it was, but suffice to say it was once again near the 200 pound mark, so close in fact, that it wouldn't take much to push me up and over, something I wasn't too excited to see. I had been working for several months with a health & lifestyle training program that was just about to train their first set of students, and one of the goals was to have regular exercise incorporated into the daily schedule. Students would not only learn how to train others to live healthfully, they would practice the principles themselves. So my friend, my mom, and I decided to join in and exercise as well.
At first I think I didn't think this would last long. I've started countless weight-loss programs in the past, diets, exercise plans, you name it, and while I've seen results just as many times, those results were not permanent. After a week or two, sometimes a month or two if I was feeling particularly diligent, I would get discouraged when I hit a plateau, a friend would come to visit and we'd catch up on old times and favourite snack foods, my work would get stressful, or it would rain two days in a row and I'd stop exercising. I'd find myself throwing everything healthy out the window, retreating into my "who cares" attitude, and soon the pounds would be piling back on.
This time it's been different, though. Somehow it helps to have a support group, and all three of us, while we'd love to quit any given day if we were doing this on our own, somehow have realized that it really is a good idea to be healthy and exercise regularly, and we encourage each other to keep going. And yes, it has rained, but we pulled out sturdy rain gear, zipped up our coats to our chins and pulled the hoods down tight, and sloshed through puddles, braving the torrential downpours in the dark. And yes, it got too dark to walk on the trails, but we amended our route and pounded cement by the light of flickering streetlights, as we joined other devoted exercisers before the sun had thrown back its covers. And yes, there were days we went to bed far too late to be waking up so early, but we stumbled out anyhow, marching our requisite miles before a day filled with challenges.
And there have been amazing benefits. Our clothes fit better, we're losing pounds and inches, and we're feeling better too. Did you know that 10 minutes of exercise will boost your mood for 2 hours? Imagine what a whole hour will do! Our endurance has improved and our speed has increased and we're not quite as out of breath going up those hills as we used to be. I remember the first time I walked the trails, I was right behind my boss and friend for the first 10 minutes, but then I began to lose ground. It didn't help that my boss had super long legs and the energy of an Energizer bunny on caffeine. I was having a hard time breathing by the end of that 3-mile route, and my legs were ready to quit whether I was or not. I was happy to finish it in 54 minutes and pretty convinced there was no way I could improve my time.
Six days ago we walked that same path. I found myself out of breath but in a healthy way, my legs confidently carried me along, even up that steep hill at the end, and I finished the walk in 47 minutes. 47 minutes!!!
So I'm here to tell you it's not going to be easy. You'll probably want to quit 99 out of 100 times. You may wake up and think, "I'm just going to take it easy today, I'll walk tomorrow" and then tomorrow seems to disappear. But it's going to be worth it. Why is it that things which are worth it often require a lot of extra effort? I haven't figured that out yet. But I do know that for me, if I want to realize my goals of becoming a healthier person, I have to keep at it. For the rest of my life. Because I'm worth it.
Oh yes, and as of today I've lost 15 pounds in 12 weeks!!!
Subscribe to:
Posts (Atom)