One year ago today I walked the very first 5K of my life, the BL Dallas 5K. It’s so hard to even imagine where I would be today had I not done that. I suspect that I would still be sitting in my apartment alone “wishing” I could lose weight and be healthier but doing absolutely nothing about it. I also imagine had Christy and Bev not been so psyched to go with me I may not have even gone at all. But I’m so very glad I did. I remember hearing about it on the radio and thinking, “I have to get there…” I had no idea what was in store for me. What an amazing gift God blessed me with that day. What an awesome, once in a life time opportunity that changed my attitude and my world for the better and set in motion a lifestyle change that was GREATLY needed. I reflect on this year and am so grateful for the many blessings that have come into my life and for the trials and hardships along the way that have made it all even sweeter and more appreciated.
A year ago today I was 65 lbs heavier, 2 dress sizes / pant sizes bigger, 3 shirt sizes bigger, depressed, sad and eating my way into an early grave. A year ago today I had high blood pressure and was on the fast tract to type 2 diabetes. Thank God I got my wake up call and have been able to lower my blood pressure and significantly reduce my risk of diabetes. You would think with all the heart disease and diabetes in my family I would have never allowed myself to get that way. YOU WOULD THINK that losing my mother at the very young age of 56 to diabetes and a massive stroke would have been a wake up call. YOU WOULD THINK that 18 months later, losing her baby sister at the even younger age of 42 to diabetes and a massive heart attack would have been opened my eyes. YOU WOULD THINK that watching your father have a quadruple by-pass, 3 pacemaker surgeries and almost lose both his feet to diabetic ulcers would have been enough to scare me into a lifestyle of health and wellness and make me do all I could possibly do to have a healthy heart and do everything in my power to ward off diabetes and high blood pressure. For whatever reason it all wasn’t enough for me to actually make any changes to my life – I blindly and willingly allowed myself to just simply and passively exist – I was allowing life to pass me by and not doing one single thing in my power to improve my situation. Oh I “wanted” to change – I "wanted" better things for my life, but wasn’t at all willing to make any sacrifices or do any of the hard work it takes to really make it happen. The death of my mother and of my Aunt only left a gaping hole in my heart that I tried desperately to fill with nothing but solitude and food. I know I’ve talked about all of this in past posts and I will continue to say it again and again and again - the saddest part about all of this was that like Dorothy in the Wizard of Oz I always had the power within me to make all of this happen. I just never realized it. Thank you Lord, for opening my eyes and my heart to the positive change I so desperately needed. Had I not gone to the Dallas 5K, had I not met O’Neal and Sunshine and Allison and all the amazing contestants and wonderful people there that day, I would have never had that moment where the Biggest Loser went from being a TV show I loved to my very own personal reality.
I share all of this again today to not only remind myself where I’ve been and where I’m going, but to also to hopefully encourage someone else in some way. I share with you my thoughts, my ups and my downs to hopefully help you realize that YOU have the power within you right at this very moment to improve their health and improve their life far beyond what you could ever comprehend. You may feel like your situation is hopeless or not worth it, but you are so very wrong. You are worth it and no matter how bleak it all may seem it is not hopeless. I hope you search yourself and find within you the strength to fight for your health and wellness. It doesn’t matter if you have 5 pounds to lose or 500. It doesn't matter if you are as healthy as a horse or sick as a dog. You are worth the fight and I know you CAN do anything you set your mind to! You are far more capable than you ever imagined and I know this because I am doing it and if I can do it you can do it too.
I haven’t walked or biked more than 2 miles since I tore my calf muscle. Today I will go to the gym (since it’s still pretty cold outside) and I will walk another 5K. I will take each step acknowledging how far I’ve come and complete those 3.2 miles knowing that I can do anything I set my mind to. I’ll do it today and I’ll continue to do it everyday until I reach my goal weight because in the end it’s all up to me and all the warm, fuzzy feelings in the world won’t melt off the rest of this weight. Only sweat and hard work will shed it and I’m ready to continue on that journey and make it happen.
Monday, February 7, 2011
Friday, January 28, 2011
The Master Your Metabolism Cookbook
OK - so I got this amazing new cookbook for my birthday and have been really impressed by the few things Michael and I have made out of it. Below are two of our favorites so far. I seriously can't believe that the food tastes so good. It's so pure and healthy and not only do I feel no guilt about eating it I really is restaurant quality and DELICIOUS!!! So please, do yourself a favor and give these amazing recipes a try. Christy thank you again for the cookbook!!! :o)
The Master Your Metabolism Cookbook
Grilled Lemon Chicken serves 6
1 teaspoon lemon zest
Juice of 1 lemon
¼ cup chopped fresh basil or oregano
1 tablespoon honey
1 tablespoon Dijon mustard
2 garlic cloves, minced
½ teaspoon salt
¼ teaspoon black pepper
¼ cup extra-virgin olive oil
6 (4 – 5 oz) boneless, skinless chicken breast halves
¼ cup pitted kalamata olives, halved
Olive oil spray for the grill
To prepare the dressing, whisk together the lemon zest and juice, the basil, honey, mustard, garlic, salt and pepper. Whisking constantly, add the olive oil in a slow stream. Set aside
Place the chicken on a cutting board and lay a sheet of wax paper over it. Using the flat side of a meat mallet, pound the chicken slightly so it is an even thickness. (we did not do this part J)
Place the chicken in a shallow baking dish just large enough to hold it. Pour half of the dressing (about 1/3 cup) over the chicken and turn the breasts once or twice to coat. Cover the dish and refrigerate for at least 2 hours if possible up to 8 hours, turning at least once.
Stir the olives into the remaining dressing and set aside until ready to serve
If using a gas or charcoal grill, spray the grill with olive oil and prepare a medium-hot grill. If using a grill pan, spray it with olive oil and heat over medium-high heat.
Discard the marinade and grill the chicken until it is opaque in the center, 5 – 6 minutes per side.
Place the chicken on a platter and drizzle with the remaining dressing and serve.
Calories 227.3 kcal
Fat 11.1g
Protein 26.6g
Carbohydrates 3.9g
Sodium 395.4mg
Simple Marinara Sauce makes about 4 cups: serves 8
1 tablespoon olive oil
1 cup finely chopped red onion
2 garlic cloves, finely chopped
1 fresh or dried bay leaf
¼ cup tomato paste
1 (28-oz) can low-sodium crushed tomatoes
1 tablespoon chopped fresh parsley or 1 teaspoon dried
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 tablespoon chopped fresh basil or 1 teaspoon dried
1 teaspoon balsamic vinegar
¼ teaspoon salt
¼ teaspoon ground black pepper
In a large skillet or other heavy-bottomed pan, heat the olive oil over medium-low heat. Add the onion, garlic, and bay leaf and cook, stirring, until softened and just beginning to brown, 6 – 8 minutes.
Push the onion and garlic to one side of the pan and add the tomato paste to the cleared spot. Cook for about 2 minutes. Stir the onion and garlic into the paste and continue to cook, stirring occasionally, until the paste is darker in color, 2 – 3 minutes.
Stir in the crushed tomatoes, parsley, oregano, basil, vinegar, salt and pepper. Increase the heat to medium and bring to a boil. Reduce the heat and simmer for 15 minutes. Remove and discard the bay leaf.
If a very smooth sauce is desired, transfer the sauce to the work bowl of a food processor or a blender and process until smooth. Otherwise, leave it be. (I like a “chunkier sauce so we added a can of diced tomatoes and decided next time we are going to dice up some mushrooms too)
Serve warm. For longer storage, let the sauce cool and transfer it to a tightly sealed container. Store in the refrigerator for up to 4 days or freeze for up to 6 months.
Calories 53.2 kcal
Fat 1.8g
Protein 1.4g
Carbohydrates 7.2g
Sodium 161.9g
The Master Your Metabolism Cookbook
Grilled Lemon Chicken serves 6
1 teaspoon lemon zest
Juice of 1 lemon
¼ cup chopped fresh basil or oregano
1 tablespoon honey
1 tablespoon Dijon mustard
2 garlic cloves, minced
½ teaspoon salt
¼ teaspoon black pepper
¼ cup extra-virgin olive oil
6 (4 – 5 oz) boneless, skinless chicken breast halves
¼ cup pitted kalamata olives, halved
Olive oil spray for the grill
To prepare the dressing, whisk together the lemon zest and juice, the basil, honey, mustard, garlic, salt and pepper. Whisking constantly, add the olive oil in a slow stream. Set aside
Place the chicken on a cutting board and lay a sheet of wax paper over it. Using the flat side of a meat mallet, pound the chicken slightly so it is an even thickness. (we did not do this part J)
Place the chicken in a shallow baking dish just large enough to hold it. Pour half of the dressing (about 1/3 cup) over the chicken and turn the breasts once or twice to coat. Cover the dish and refrigerate for at least 2 hours if possible up to 8 hours, turning at least once.
Stir the olives into the remaining dressing and set aside until ready to serve
If using a gas or charcoal grill, spray the grill with olive oil and prepare a medium-hot grill. If using a grill pan, spray it with olive oil and heat over medium-high heat.
Discard the marinade and grill the chicken until it is opaque in the center, 5 – 6 minutes per side.
Place the chicken on a platter and drizzle with the remaining dressing and serve.
Calories 227.3 kcal
Fat 11.1g
Protein 26.6g
Carbohydrates 3.9g
Sodium 395.4mg
Simple Marinara Sauce makes about 4 cups: serves 8
1 tablespoon olive oil
1 cup finely chopped red onion
2 garlic cloves, finely chopped
1 fresh or dried bay leaf
¼ cup tomato paste
1 (28-oz) can low-sodium crushed tomatoes
1 tablespoon chopped fresh parsley or 1 teaspoon dried
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 tablespoon chopped fresh basil or 1 teaspoon dried
1 teaspoon balsamic vinegar
¼ teaspoon salt
¼ teaspoon ground black pepper
In a large skillet or other heavy-bottomed pan, heat the olive oil over medium-low heat. Add the onion, garlic, and bay leaf and cook, stirring, until softened and just beginning to brown, 6 – 8 minutes.
Push the onion and garlic to one side of the pan and add the tomato paste to the cleared spot. Cook for about 2 minutes. Stir the onion and garlic into the paste and continue to cook, stirring occasionally, until the paste is darker in color, 2 – 3 minutes.
Stir in the crushed tomatoes, parsley, oregano, basil, vinegar, salt and pepper. Increase the heat to medium and bring to a boil. Reduce the heat and simmer for 15 minutes. Remove and discard the bay leaf.
If a very smooth sauce is desired, transfer the sauce to the work bowl of a food processor or a blender and process until smooth. Otherwise, leave it be. (I like a “chunkier sauce so we added a can of diced tomatoes and decided next time we are going to dice up some mushrooms too)
Serve warm. For longer storage, let the sauce cool and transfer it to a tightly sealed container. Store in the refrigerator for up to 4 days or freeze for up to 6 months.
Calories 53.2 kcal
Fat 1.8g
Protein 1.4g
Carbohydrates 7.2g
Sodium 161.9g
Monday, January 17, 2011
Happy Birthday to ME - where I've been, where I am and where I'm going!
Happy Birthday to me and hello 36! It's not as old as it sounds you know. :o) By some standards 36 would be ancient or even seen as expired, but for me...36 is perfect and right where I need to and am very happy to be. In my short 36 years I have learned a lot...and while I don't have all the answers or know "the secret" to life and can share with you a couple of lessons I've learned (and am still learning). Go with the flow, but don't be afraid to push back if you need to - just don't spend all your time pushing back or you'll end up going against the grain and feeling rough and splintered all the time. When the going gets tough pull up your bootstraps and become a little tougher yourself, but take the time to take your lemons and make lemonade. Learn from your mistakes, but don't live in your mistakes or you'll become a black hole of suck and most importantly...give your heart to God. He's the only one who will truly protect it and can heal it from the many heartbreaks we encounter along life's way. ;o) So...it is here at 36 that I take a pause and look at the last year of my life - probably one of the most exciting years ever. God blessed me beyond belief and there are simply no words to express my gratitude, however...true to form...I do have some words to share - lol.
1 year ago today I was sick with walking pneumonia, was deeply depressed and morbidly obese. (Yes...I said morbidly). My best friend and sister both were begging me to go to the Dr and get some help. I had no motivation to do anything and was perfectly content to simply go to work, come home and eat. Eating...it had become my true hobby and the one enjoyment I indulged in far too often. Sad...I was one very sad girl living in a sad world of her own making. BUT...long before I could ever imagine my life's dramatic twist and turn, God had already set things in motion that would lead me to my present, not a perfect present, but a beautiful present and a wonderful peach within. I won't relive all the details of my 2010 again...although I would gladly do so in a heartbeat. I'm happy to say that I went to the Dr and got on the right meds - had an AMAZING encounter that propelled me in a direction I could have never ever seen coming and met the love of my life and in 40 short days will marry him and become Mrs. Tew. (for a more detailed account of my 2010 please read previous blogs - lol!) So...there's a brief snapshot of my past...my present I am over joyed to report is 2 - 2 1/2 sizes smaller, 56 lbs lighter (it was 62, but...I'll get into that disappointment later) and a whole heck of a lot healthier and happier than I have ever been in my ENTIRE life. It has not been an easy journey or without it's trials and mistakes, but the whole experience has brought me where I am today. And while I am still on the path to my goal weight there is a light at the end that before I could not see. And even with all the amazing and inspiring experiences I've had over the last year, my success and power to overcome my short falls comes from one place and one place only...ME. My cousin Eric and I once joked about getting me a Ricky Bobby t-shirt that said "ME." And if you've ever seen Talladaga Nights you'll get that, but mostly because in the midst of the hilarious Wil Ferrell comedy of that is one brilliant truth that I still struggle with...ME! I truly am the only one who can take what I've learned and apply it to my life and achieve exactly what I want to achieve. Others can want it for me...I can want it for myself all day long, but until I DO WHAT I KNOW I NEED TO DO...I'll never reach my goals. So it all comes back to ME. The ME who far too often struggles with one of the most simple yet most complex (if you let it become that) problems any person trying to lose weight and changing their life can struggle with....SELF DISCIPLINE. Ugh! SELF...DISCIPLINE... It sounds so easy yet it is sooooo very hard. I've often thought, DUH DEB...it's "self" and since it happens to be yours why can't you or won't you control it??? BECAUSE DEEP DOWN I'M LAZY!!!!! LOL - but I don't want to be and to in order to change that I have to dig in deep and flex that "self discipline" muscle every chance I get. No one can do it for me and while it is very very helpful and appreciated when others encourage me and help me use that muscle, it is still up to me and only me to do it. Here I am...wiser and doing better. I work daily on that "self discipline" muscle and what I found is that mine was really really week and needs a lot of attention to help build it up and make it STRONG!!! One of the most encouraging truths that shared with my about self discipline came to me from my Aunt Dee (thank you so much Dee for sharing) that like Dorothy in the Wizard of Oz I held the key all along, I just didn't know it. There it was in 2 Timothy 1:7 all along...For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. OMG...LITERALLY! I've had this spirit of power and self discipline all along I've just never USED it. DUH!!!! So now I know and now I grow. I'm wiser so I do better and meditate on that verse daily to remind me that "I HAVE THE POWER!" (sang just like The Hit Crew - Is that dope enough - indeed! lol)
I'm so looking forward to 2011...to continuing my weight loss journey and shedding the rest of this weight. I get impatient at times, but I know that step by step and pound by pound I'll get there. I can do it because I AM SELF DISCIPLINED! (It's true...it's in the bible and God said so) :p
One final closing thought that I borrowed off my friend Jim who quoted the late Gerry Rafferty. "You gotta grow, you gotta learn by your mistakes
You gotta die a little everyday just to try to stay awake
When you believe there’s no mountain you can climb
and if you get it wrong you’ll get it right next time (next time)."
Right now is MY "next time." I'm will get it right this time!!! (peace love and sunshine Jim...thanks!)
Thursday, December 30, 2010
Merry Christmas and Happy New Year!!!
It’s been awhile since my last post…
I hope everyone had a wonderful Christmas and are looking forwards to the new beginnings and new blessings of the New Year.
My leg is doing really well. I go back to Dr. Manning on January 18th. I’m so ready to be over this. I still have trouble with my leg swelling and it’s still sore at times, but I can feel my calf getting stronger and feel I am able to endure more each day. I haven’t worn the “boot” since before Christmas (yaay!) and have started trying to wing myself off of the compression wrap although it helps A LOT will the swelling and support when I get tired. So all in all I’m healing very well and doing much, much better – Thank you Lord.
So with all the fun and fury of the holidays I have found it really difficult to maintain these last two weeks. Like most folks I have barely been home, am always on the go and have and will be traveling out of state. I was recently introduced to a new snack (Thank you Aunt Dee for sharing!) that has really helped my “sweet tooth” during this time and has been super easy have with me on the go. LARABAR makes a gluten free, dairy free, soy free, non-gmo, vegan and kosher fruit and nut bar that I have completely fallen in love with. With all that “free” going on in the description you may not think these would be filling or taste that good, but they have truly been a life saver!!! They average around 200 calories a bar, so I’ve used them for a mid-day snack and sometimes even for breakfast. They have minimal ingredients that are recognizable – nothing artificial – simply the types of fruit, nuts and seasonings that are in the bar. My favorite by far is the peanut butter cookie! I love peanut butter and love love love that I get the taste of a peanut butter cookie with out all the refined sugar and guilt that comes along with it. The one thing that I’ve struggled with most, even more than the over eating and snacking was drinking my water. Water is so key to weight loss and health in general and I’ve found that I absolutely HAVE to pack my own water bottle or have access to filtered water at all times. Without it I find myself opting for more sugary options and I absolutely CAN NOT allow myself to get back in the habit of drinking any kind of soda – diet or not – or my favorite of all SWEET TEA. It’s just not that good for you even though an ice cold coca cola or glorious sweet tea with fresh squeezed lemon is a sip of heaven in my book, I have to be strong and do what’s best for me and do what will help get me to my goal which I consistently have to keep at the front of my mind. I’m quickly approaching the 1 year mark of my actual weight loss. While I’m still not near my goal, I’m not too far off from where I thought I would be. My goal was to lose 80 – 100 lbs by February 7, 2011. I’m currently maintaining at 60 lbs and feel very confident that I can lose 20 more lbs before then. As of January 3rd my workouts will be as aggressive as they can be with Dr. Manning’s blessing over what I can do with my calf and I will be back to planning all my meals and sticking strictly to my diet. Having a wedding dress to fit into on 02/26 is great motivation as well. A quick side note about my wedding dress…if you haven’t heard…I got to exchange it for a smaller size!!!! IT FELT AMAZING try on a smaller size and it fit like a glove!!! I also made another little discovery the other day….I have less than 100 lbs to lose to get to my goal weight. That fells pretty amazing too. When I started this journey I had 150 pounds to lose to get to my “goal weight.” And while I won’t disclose my current weight or my goal weight just yet, know that having such a BIG number almost cut in half is a wonderful feeling and a huge accomplishment. I know with a little more hard work and continued commitment I can be at my goal weight in another 9 or 10 months. Probably closer to 10 months since I will allow myself some indulgences while we travel during the honeymoon.
God is so good – he has blessed me beyond anything I could have ever imagined and without his love and strength, the love and support of my family and friends and the constant inspiration and motivation that I have found in the smallest and greatest of places I would not have been this successful or made it this far in my journey.
God Bless you all and may you have a safe and blessed 2011!
I hope everyone had a wonderful Christmas and are looking forwards to the new beginnings and new blessings of the New Year.
My leg is doing really well. I go back to Dr. Manning on January 18th. I’m so ready to be over this. I still have trouble with my leg swelling and it’s still sore at times, but I can feel my calf getting stronger and feel I am able to endure more each day. I haven’t worn the “boot” since before Christmas (yaay!) and have started trying to wing myself off of the compression wrap although it helps A LOT will the swelling and support when I get tired. So all in all I’m healing very well and doing much, much better – Thank you Lord.
So with all the fun and fury of the holidays I have found it really difficult to maintain these last two weeks. Like most folks I have barely been home, am always on the go and have and will be traveling out of state. I was recently introduced to a new snack (Thank you Aunt Dee for sharing!) that has really helped my “sweet tooth” during this time and has been super easy have with me on the go. LARABAR makes a gluten free, dairy free, soy free, non-gmo, vegan and kosher fruit and nut bar that I have completely fallen in love with. With all that “free” going on in the description you may not think these would be filling or taste that good, but they have truly been a life saver!!! They average around 200 calories a bar, so I’ve used them for a mid-day snack and sometimes even for breakfast. They have minimal ingredients that are recognizable – nothing artificial – simply the types of fruit, nuts and seasonings that are in the bar. My favorite by far is the peanut butter cookie! I love peanut butter and love love love that I get the taste of a peanut butter cookie with out all the refined sugar and guilt that comes along with it. The one thing that I’ve struggled with most, even more than the over eating and snacking was drinking my water. Water is so key to weight loss and health in general and I’ve found that I absolutely HAVE to pack my own water bottle or have access to filtered water at all times. Without it I find myself opting for more sugary options and I absolutely CAN NOT allow myself to get back in the habit of drinking any kind of soda – diet or not – or my favorite of all SWEET TEA. It’s just not that good for you even though an ice cold coca cola or glorious sweet tea with fresh squeezed lemon is a sip of heaven in my book, I have to be strong and do what’s best for me and do what will help get me to my goal which I consistently have to keep at the front of my mind. I’m quickly approaching the 1 year mark of my actual weight loss. While I’m still not near my goal, I’m not too far off from where I thought I would be. My goal was to lose 80 – 100 lbs by February 7, 2011. I’m currently maintaining at 60 lbs and feel very confident that I can lose 20 more lbs before then. As of January 3rd my workouts will be as aggressive as they can be with Dr. Manning’s blessing over what I can do with my calf and I will be back to planning all my meals and sticking strictly to my diet. Having a wedding dress to fit into on 02/26 is great motivation as well. A quick side note about my wedding dress…if you haven’t heard…I got to exchange it for a smaller size!!!! IT FELT AMAZING try on a smaller size and it fit like a glove!!! I also made another little discovery the other day….I have less than 100 lbs to lose to get to my goal weight. That fells pretty amazing too. When I started this journey I had 150 pounds to lose to get to my “goal weight.” And while I won’t disclose my current weight or my goal weight just yet, know that having such a BIG number almost cut in half is a wonderful feeling and a huge accomplishment. I know with a little more hard work and continued commitment I can be at my goal weight in another 9 or 10 months. Probably closer to 10 months since I will allow myself some indulgences while we travel during the honeymoon.
God is so good – he has blessed me beyond anything I could have ever imagined and without his love and strength, the love and support of my family and friends and the constant inspiration and motivation that I have found in the smallest and greatest of places I would not have been this successful or made it this far in my journey.
God Bless you all and may you have a safe and blessed 2011!
Monday, November 29, 2010
Fat Math!
Hello! I hope you have all had a wonderful Thanksgiving Holiday! Mine was wonderful! My day was spent with friends and family who are very near and dear to me. I have so much to be thankful for and am so grateful to God for all the wonderful blessings he has given me and continues to give me each and every day. God is so good!
As Thanksgiving ends and the Christmas Holiday begins I have become very aware that time is flying right by me. Christmas, New Years, My Birthday and Valentine’s Day will all be here before you know it and then BOOM! THE WEDDING will be here!!! Michael and I could not be any more excited!!! As this time approaches I realize its time to dig in and lose a few more pounds before the wedding. At first this really threw me when I started analyzing it. I’ve really been off my game since I got back from UT. That whole 6 inch tear in my calf has really slowed me down. Thankfully I have been watching what I eat and even with some minor indulgences over Thanksgiving I have managed to maintain and not gain. (Thank You LORD!) However, it’s taken me some very methodical planning to get myself motivated to lose in a new way because of my leg and to get my “plan of weight loss action” in order. Let’s back up a bit to the day before I hurt my leg. At the resort the life coaches and trainers meeting with you a day or two before you leave and start asking you questions like, “What’s your plan for when you get home? How are you going to keep this momentum going? What support do you have? …etc.” So prior to my injury I had this whole “4 piece plan” in mind as to how I was going to keep pressing forward and bust through my weight loss goals. Well…a huge part of that was dependant on exercise. You have to have exercise – some good ole’ hard core cardio to increase that heart rate and burn that fat on a consistent basis, and let’s face it…treadmill, elliptical or any kind of spin or cardio class is NOT in my future any time soon. So my original commitment to myself to walk or treadmill everyday went down the drain! The past 17 days have really been a challenge mentally and physically. Thankfully, over the weekend, I was able to turn a page and get refocused a bit. It started Friday when I was able to go pretty much the entire day with only 1 crutch. Saturday when I woke up it was probably the first time that my ankles were the same size – wooo whoo! The swelling has gone down considerably and even though my calf is still swollen where the tear is, the tissue is softening and the bruises are all beginning to fade and thankfully my leg is no longer this horrible yellow, sallow color and the aches and pains are much better too. Ahhh…my leg is beginning to look and feel normal again. Then yesterday and today I’ve been able to walk, well hobble really, short distances without any crutches at all. The fact that I can put more weight on is very promising to me. Let’s hope Dr. Manning agrees on the 1st. While I’m not trying to over do it by any means, it still feels good to be moving more and getting some normal mobility back.
As I’ve been feeling stronger I decided that I needed to really put a plan in place and really get back on track with losing weight and getting strong…again. Have you noticed? This is a life long commitment. :o) One day, one week or one month does not fix my whole lifetime…anyway. I pulled out my calorie counter and my food journal – time to put these awesome tools back in action then I did what I like to call “Fat Math!” At the resort they gave us a tried and true formula for losing weight. It’s basically calories in / calories out, but they explain it in a very detailed way that once you get the hang of it is extremely helpful and is guaranteed to work. :o)
First – you need to know your goal, or the number of calories you need to burn each day to lose the weight. To lose 1 pound of fat you must burn 3500 calories. Multiply the number of pounds you want to lose by the number of calories needed to lose one pound. (Example: 10 lbs x 3500 calories = 35,000 calories to be burned)
Second – you MUST know your RMR or Resting Metabolic Rate.
(Definition: Resting Metabolic Rate (RMR) is the energy required to perform vital body functions such as respiration and heart rate while the body is at rest. About 50 to 75% of one's daily energy expenditure can be attributed to resting metabolic rate. Thank you ask.com or basically the amount of calories you are allowed to consumer each day for your body to sustain itself and maintain weight)
You can pay for some high tech scientific testing by a physician or nutritionists to get your RMR or you can simply go to http://www.shapeup.org/prof/rc_index.php and use their resources. Their RMR calculator is free, it’s approximate, but it will definitely give you what you need to know.
Third – you will need to know how many calories you are burning during exercise each day. You can purchase a heart monitor or body bug that will track this for you or again, you can go to http://www.shapeup.org/prof/rc_index.php and use their Physical Activity Calculator.
Fourth and finally – you need to know how many calories you are eating each day. To find out the number of calories you can eat per day the Biggest Loser teaches that you are allotted 7 calories for each pound of your current weight in order to lose weight. (Example 200 lbs x 7 = 1400 calories per day) This total adjusts each week as you lose weight. Once you get to your goal weight then multiply each pound by 12 calories to get your maintenance intake. (Example 150 lbs x 12 = 1800) ***IMPORTANT: You should consult a doctor or a nutritionist, especially if you have any medical problems to determine the appropriate daily caloric intake for yourself. I’m happy to share with you every piece of information I have, but I can’t tell you what’s right for you. While these formulas will work for everyone, it is still a very good idea to consult your Dr. before beginning any exercise program. ***
Because I am limited on the exercises I can do right now, I am personally using a smaller daily caloric intake. I am using the 1200 calorie limit they used at the resort. You’d be surprised what you can do with 1200 calories.
OK! Now that we know how to get our numbers, let’s do some “Fat Math!”
I will use myself as an example.
Deb’s Fat Math to lose 20 lbs
20 x 3500 = 70,000
Divide that by the number of days you’d like to lose that weight in – be realistic!
70,000 / 88 days = 796
I need to burn an additional 796 calories each day to lose 20 lbs in 88 days
My RMR: 1918
+ My daily exercise: 360
- My caloric intake: 1200
= My daily burn 1078
Now multiply that burn by 7 to get your total burn for the week then divide that total burn number by 3500 to obtain the approximate pounds per week that you’ll lose.
1078 x 7 = 7546 / 3500 = approximately 2 lbs per week (2.16 actually) So with limited ability to exercise, which right now is weights for my arms and back, sit ups and a few stretches, and watching my daily calorie intake I can still manage to lose approximately 20 lbs in 10 weeks or approximately 70 days. :o)
So it’s easy right? Have I confused you any at all? Keep in mind what it takes more than anything is a commitment to yourself to eat better, eat less and MOVE MORE. If you would like some help mapping out your own personal “fat math” please email me. (debba.lee@gmail.com) I am more than happy to help you and motivate you in any way I can. :o)
As Thanksgiving ends and the Christmas Holiday begins I have become very aware that time is flying right by me. Christmas, New Years, My Birthday and Valentine’s Day will all be here before you know it and then BOOM! THE WEDDING will be here!!! Michael and I could not be any more excited!!! As this time approaches I realize its time to dig in and lose a few more pounds before the wedding. At first this really threw me when I started analyzing it. I’ve really been off my game since I got back from UT. That whole 6 inch tear in my calf has really slowed me down. Thankfully I have been watching what I eat and even with some minor indulgences over Thanksgiving I have managed to maintain and not gain. (Thank You LORD!) However, it’s taken me some very methodical planning to get myself motivated to lose in a new way because of my leg and to get my “plan of weight loss action” in order. Let’s back up a bit to the day before I hurt my leg. At the resort the life coaches and trainers meeting with you a day or two before you leave and start asking you questions like, “What’s your plan for when you get home? How are you going to keep this momentum going? What support do you have? …etc.” So prior to my injury I had this whole “4 piece plan” in mind as to how I was going to keep pressing forward and bust through my weight loss goals. Well…a huge part of that was dependant on exercise. You have to have exercise – some good ole’ hard core cardio to increase that heart rate and burn that fat on a consistent basis, and let’s face it…treadmill, elliptical or any kind of spin or cardio class is NOT in my future any time soon. So my original commitment to myself to walk or treadmill everyday went down the drain! The past 17 days have really been a challenge mentally and physically. Thankfully, over the weekend, I was able to turn a page and get refocused a bit. It started Friday when I was able to go pretty much the entire day with only 1 crutch. Saturday when I woke up it was probably the first time that my ankles were the same size – wooo whoo! The swelling has gone down considerably and even though my calf is still swollen where the tear is, the tissue is softening and the bruises are all beginning to fade and thankfully my leg is no longer this horrible yellow, sallow color and the aches and pains are much better too. Ahhh…my leg is beginning to look and feel normal again. Then yesterday and today I’ve been able to walk, well hobble really, short distances without any crutches at all. The fact that I can put more weight on is very promising to me. Let’s hope Dr. Manning agrees on the 1st. While I’m not trying to over do it by any means, it still feels good to be moving more and getting some normal mobility back.
As I’ve been feeling stronger I decided that I needed to really put a plan in place and really get back on track with losing weight and getting strong…again. Have you noticed? This is a life long commitment. :o) One day, one week or one month does not fix my whole lifetime…anyway. I pulled out my calorie counter and my food journal – time to put these awesome tools back in action then I did what I like to call “Fat Math!” At the resort they gave us a tried and true formula for losing weight. It’s basically calories in / calories out, but they explain it in a very detailed way that once you get the hang of it is extremely helpful and is guaranteed to work. :o)
First – you need to know your goal, or the number of calories you need to burn each day to lose the weight. To lose 1 pound of fat you must burn 3500 calories. Multiply the number of pounds you want to lose by the number of calories needed to lose one pound. (Example: 10 lbs x 3500 calories = 35,000 calories to be burned)
Second – you MUST know your RMR or Resting Metabolic Rate.
(Definition: Resting Metabolic Rate (RMR) is the energy required to perform vital body functions such as respiration and heart rate while the body is at rest. About 50 to 75% of one's daily energy expenditure can be attributed to resting metabolic rate. Thank you ask.com or basically the amount of calories you are allowed to consumer each day for your body to sustain itself and maintain weight)
You can pay for some high tech scientific testing by a physician or nutritionists to get your RMR or you can simply go to http://www.shapeup.org/prof/rc_index.php and use their resources. Their RMR calculator is free, it’s approximate, but it will definitely give you what you need to know.
Third – you will need to know how many calories you are burning during exercise each day. You can purchase a heart monitor or body bug that will track this for you or again, you can go to http://www.shapeup.org/prof/rc_index.php and use their Physical Activity Calculator.
Fourth and finally – you need to know how many calories you are eating each day. To find out the number of calories you can eat per day the Biggest Loser teaches that you are allotted 7 calories for each pound of your current weight in order to lose weight. (Example 200 lbs x 7 = 1400 calories per day) This total adjusts each week as you lose weight. Once you get to your goal weight then multiply each pound by 12 calories to get your maintenance intake. (Example 150 lbs x 12 = 1800) ***IMPORTANT: You should consult a doctor or a nutritionist, especially if you have any medical problems to determine the appropriate daily caloric intake for yourself. I’m happy to share with you every piece of information I have, but I can’t tell you what’s right for you. While these formulas will work for everyone, it is still a very good idea to consult your Dr. before beginning any exercise program. ***
Because I am limited on the exercises I can do right now, I am personally using a smaller daily caloric intake. I am using the 1200 calorie limit they used at the resort. You’d be surprised what you can do with 1200 calories.
OK! Now that we know how to get our numbers, let’s do some “Fat Math!”
I will use myself as an example.
Deb’s Fat Math to lose 20 lbs
20 x 3500 = 70,000
Divide that by the number of days you’d like to lose that weight in – be realistic!
70,000 / 88 days = 796
I need to burn an additional 796 calories each day to lose 20 lbs in 88 days
My RMR: 1918
+ My daily exercise: 360
- My caloric intake: 1200
= My daily burn 1078
Now multiply that burn by 7 to get your total burn for the week then divide that total burn number by 3500 to obtain the approximate pounds per week that you’ll lose.
1078 x 7 = 7546 / 3500 = approximately 2 lbs per week (2.16 actually) So with limited ability to exercise, which right now is weights for my arms and back, sit ups and a few stretches, and watching my daily calorie intake I can still manage to lose approximately 20 lbs in 10 weeks or approximately 70 days. :o)
So it’s easy right? Have I confused you any at all? Keep in mind what it takes more than anything is a commitment to yourself to eat better, eat less and MOVE MORE. If you would like some help mapping out your own personal “fat math” please email me. (debba.lee@gmail.com) I am more than happy to help you and motivate you in any way I can. :o)
Thursday, November 18, 2010
Perspective…
From here, it’s clear that I can do anything. I may have begun the journey with doubt and fear. I may have cursed the sun for lighting my way so brightly. I may have imagined a hundred escape routes. But I put one foot in front of the other until I made it to the top. And I’ll do it again tomorrow.
The flight home from UT was ok. A little painful on the leg, but not so much that I couldn’t handle it. Monday was when it was the worst. My leg was swollen again from the travel and every time I had to stand up, which wasn’t often, it felt like gravity was pulling my muscle off of my bone – horrible. Tuesday was better and I was able to get in to see Dr. Melvin Manning at TX Sports Medicine. He confirmed that I had torn my right calf muscle (gastrocnemius). Its approx 6 inches in length and 3 inches in width according to the ultra sound, but no blood clots were found (Thank you Jesus) and I was given a very attractive and heavy boot to immobilize the muscle and to wear for the next several weeks. I am on crutches with the boot this week, then next week just the boot. I go back to see him on 12/01. I don’t know exactly how long I will be in the boot at this time, but it could be anywhere from 4 weeks – 4 months depending on the muscle and my ability to heal. Let’s all pray for a speedy recovery as I will be walking down the isle in 4 months.
So now that I’ve been home a few days and I’ve been able to go over my notes from the lectures at FR and reflect on my time there. I’m finding that I truly am forever changed by this whole experience, and not just because of my leg. I really am looking at food and exercise very, very differently. One of the things that they really drove home at the resort is that you have to have 4 key components working within yourself before you will see long term, quality results. Proper Fitness + Proper Nutrition + Proper Education about nutrition and fitness + Proper Rest, Relaxation and Emotional Health = Healthy Weight Loss. While the level of intensity will be different for each person in each of these areas, it still takes YOU working all 4 of these elements to achieve your fitness/health goals. We can all lose weight by eating better, but imagine how much better your body will feel if while not only eating well, you were also exercising and strengthening your heart and muscles. Add to that relaxation and you’d feel even better and top it off with a big ole’ helping of mental/emotional wellness – WHOOOOO BABY!!! You become one happy, healthy (not to mention FABULOUS looking) machine!!! It all seems so simple right? Why do we make it hard on ourselves? Why can we find time for everyone else in our lives, but not make time for what WE need? Or why do we feed into those things we DON’T need instead of doing those things that we KNOW we should? Because we are ALWAYS looking for the quick fix and the easy way out and I’m here to tell you when it comes to your weight and your health there are NO quick fixes nor is there an easy way out. Once I finally let that seep through my thick skull I found that what you perceive as difficult just might now be as difficult as you think.
One of my personal goals is to be the healthiest, happiest 150-160 lb person I can possibly be. (I’m almost half way there too! As of 11/14/2010 I’m down 60 lbs! Awesome!!!) The first time I wrote that goal down I was terrified. How was I going to get from my “ugly number” (ugly number = my heaviest weight of _______. Sorry…not going to disclose that just yet) to what seemed like an impossible weight of 160 lbs? Writing down my heaviest weight minus my goal weight of meant that I had a lot of weight to lose and I wasn’t sure how I was going lose it. More than that, I was completely disappointed in myself for being so lazy and not caring – not caring about myself so much that I allowed myself to balloon up to what is now the “ugly number.” I lied to myself A LOT too! “That # doesn’t matter…” “If God wanted me any different he would made me differently…” “Maybe I’m not meant to be skinny (the real lie there is that it doesn’t matter how skinny you are it only matters how healthy you are! You can be skinny and completely unhealthy!) These last 2 are my favorites – I hide behind them many, many times. “Just because it happened to my Mom doesn’t mean that it will happen to me….” “It’s hereditary, there’s nothing I can do about it…” The lies I told myself went on and on. I lied to myself because it was easier than facing the truth and the truth was painful. The truth was I was being lazy and complacent about my life and you could see it all over my fat, unhealthy body. The first time I wrote that “ugly number” down was on February 7, 2010. That was the day my journey started and the day that changed my life (The day of the BL 5K). Fast forward 9 months and 10 days and I’m no longer afraid of the truth or what might happen to me on the way to my goal. I know now that facing my fear was the 2nd greatest thing I could do for myself. Had I continue to live in that fear of what I “thought” I couldn’t do or couldn’t control I would not be living in the “I can” moment of right now. What was the 1st greatest thing I could ever do for myself? Love myself. Love myself enough to forgive myself of my past and love myself enough to move on and begin working towards a greater, better, healthier future for myself.
I am no where near my weight goal, but I’m getting closer every single day with every single choice I make. And I’m also learning you have to be a little bit selfish if you are serious about achieving your goals. Only you can make it happen for yourself and you ARE STRONG enough to do it. I am strong enough to do it.
What are your health and/or wellness goals? Have you ever really thought about it? Do you even have a goal in mind at all? Once you have a goal in mind whatever it is, even if it’s not to lose weight – WRITE IT DOWN!!! That is the beginning of accountability to you. Don’t be afraid, we all start somewhere and today might as well be your day to start working towards your goal
**side note: In the photo I am standing on the lookout over Snow Canyon State Park in UT. Specifically overlooking the Stop Sign Trail and the Hidden Pinyon Trail. I had hiked almost that whole landscape over the past several days and had completed Hidden Pinyon just that morning. While at the look out taking pictures my friend Lisa said to me, “Look Deb, can you believe we did that? We hiked over all of that!” It felt completely overwhelming, amazing and AWESOME to look out and see that I had climbed those rocks, maneuvered through those trails and did something that I would have never ever thought I could do. I am strong and I now know there’s almost NOTHING I can’t do! (I said almost – thanks to my leg, I’m learning my limits) And I WILL hike those trails again someday!!! The “Red Rocks” will not defeat me! :o)
The flight home from UT was ok. A little painful on the leg, but not so much that I couldn’t handle it. Monday was when it was the worst. My leg was swollen again from the travel and every time I had to stand up, which wasn’t often, it felt like gravity was pulling my muscle off of my bone – horrible. Tuesday was better and I was able to get in to see Dr. Melvin Manning at TX Sports Medicine. He confirmed that I had torn my right calf muscle (gastrocnemius). Its approx 6 inches in length and 3 inches in width according to the ultra sound, but no blood clots were found (Thank you Jesus) and I was given a very attractive and heavy boot to immobilize the muscle and to wear for the next several weeks. I am on crutches with the boot this week, then next week just the boot. I go back to see him on 12/01. I don’t know exactly how long I will be in the boot at this time, but it could be anywhere from 4 weeks – 4 months depending on the muscle and my ability to heal. Let’s all pray for a speedy recovery as I will be walking down the isle in 4 months.
So now that I’ve been home a few days and I’ve been able to go over my notes from the lectures at FR and reflect on my time there. I’m finding that I truly am forever changed by this whole experience, and not just because of my leg. I really am looking at food and exercise very, very differently. One of the things that they really drove home at the resort is that you have to have 4 key components working within yourself before you will see long term, quality results. Proper Fitness + Proper Nutrition + Proper Education about nutrition and fitness + Proper Rest, Relaxation and Emotional Health = Healthy Weight Loss. While the level of intensity will be different for each person in each of these areas, it still takes YOU working all 4 of these elements to achieve your fitness/health goals. We can all lose weight by eating better, but imagine how much better your body will feel if while not only eating well, you were also exercising and strengthening your heart and muscles. Add to that relaxation and you’d feel even better and top it off with a big ole’ helping of mental/emotional wellness – WHOOOOO BABY!!! You become one happy, healthy (not to mention FABULOUS looking) machine!!! It all seems so simple right? Why do we make it hard on ourselves? Why can we find time for everyone else in our lives, but not make time for what WE need? Or why do we feed into those things we DON’T need instead of doing those things that we KNOW we should? Because we are ALWAYS looking for the quick fix and the easy way out and I’m here to tell you when it comes to your weight and your health there are NO quick fixes nor is there an easy way out. Once I finally let that seep through my thick skull I found that what you perceive as difficult just might now be as difficult as you think.
One of my personal goals is to be the healthiest, happiest 150-160 lb person I can possibly be. (I’m almost half way there too! As of 11/14/2010 I’m down 60 lbs! Awesome!!!) The first time I wrote that goal down I was terrified. How was I going to get from my “ugly number” (ugly number = my heaviest weight of _______. Sorry…not going to disclose that just yet) to what seemed like an impossible weight of 160 lbs? Writing down my heaviest weight minus my goal weight of meant that I had a lot of weight to lose and I wasn’t sure how I was going lose it. More than that, I was completely disappointed in myself for being so lazy and not caring – not caring about myself so much that I allowed myself to balloon up to what is now the “ugly number.” I lied to myself A LOT too! “That # doesn’t matter…” “If God wanted me any different he would made me differently…” “Maybe I’m not meant to be skinny (the real lie there is that it doesn’t matter how skinny you are it only matters how healthy you are! You can be skinny and completely unhealthy!) These last 2 are my favorites – I hide behind them many, many times. “Just because it happened to my Mom doesn’t mean that it will happen to me….” “It’s hereditary, there’s nothing I can do about it…” The lies I told myself went on and on. I lied to myself because it was easier than facing the truth and the truth was painful. The truth was I was being lazy and complacent about my life and you could see it all over my fat, unhealthy body. The first time I wrote that “ugly number” down was on February 7, 2010. That was the day my journey started and the day that changed my life (The day of the BL 5K). Fast forward 9 months and 10 days and I’m no longer afraid of the truth or what might happen to me on the way to my goal. I know now that facing my fear was the 2nd greatest thing I could do for myself. Had I continue to live in that fear of what I “thought” I couldn’t do or couldn’t control I would not be living in the “I can” moment of right now. What was the 1st greatest thing I could ever do for myself? Love myself. Love myself enough to forgive myself of my past and love myself enough to move on and begin working towards a greater, better, healthier future for myself.
I am no where near my weight goal, but I’m getting closer every single day with every single choice I make. And I’m also learning you have to be a little bit selfish if you are serious about achieving your goals. Only you can make it happen for yourself and you ARE STRONG enough to do it. I am strong enough to do it.
What are your health and/or wellness goals? Have you ever really thought about it? Do you even have a goal in mind at all? Once you have a goal in mind whatever it is, even if it’s not to lose weight – WRITE IT DOWN!!! That is the beginning of accountability to you. Don’t be afraid, we all start somewhere and today might as well be your day to start working towards your goal
**side note: In the photo I am standing on the lookout over Snow Canyon State Park in UT. Specifically overlooking the Stop Sign Trail and the Hidden Pinyon Trail. I had hiked almost that whole landscape over the past several days and had completed Hidden Pinyon just that morning. While at the look out taking pictures my friend Lisa said to me, “Look Deb, can you believe we did that? We hiked over all of that!” It felt completely overwhelming, amazing and AWESOME to look out and see that I had climbed those rocks, maneuvered through those trails and did something that I would have never ever thought I could do. I am strong and I now know there’s almost NOTHING I can’t do! (I said almost – thanks to my leg, I’m learning my limits) And I WILL hike those trails again someday!!! The “Red Rocks” will not defeat me! :o)
Saturday, November 13, 2010
BL Resort - Friday/Saturday
Ahhh Friday...I made it to Friday! Got up early and went to breakfast and ready for our last hike. We headed out to Chuchwalla Trail. My knee was really sore and I was really looking forward to this hike - it was supposed to be pretty easy and fun - supposed to be. Our group was about a mile out from the van and had made it to the top of Turtle Rock. I was climbing onto the ledge to get up next to this arch/hole in the side of the mountain - I wanted to have my picture taken and since I'd been pretty fearless this trip and climbed up on every other rock they put me in front of this one didn't seem like a challenge, however...when I hoisted myself up onto the side and sifted my weight to my right foot, my heal slipped off some loose rock on the ledge and I tore my right calf muscle. It made this crazy popping noise and honestly I immediately thought I had a major charlie horse. I had my picture taken then eased my way down the rock. I took a couple of steps and knew something wasn't right. Dennis, one of our amazing guides, slowly walked back to the van with me as I limped along. We iced it and got me back to the resort where Paige immediately sent me on to the Dr. Sadly the Doc confirmed my calf muscle was a torn and put me on a strict elevation and ice regimen for the next 24 hours and as long as my foot doesn't start swelling and hurting I can fly home on Sunday, BUT I have to keep my leg elevated while I fly and go see my Dr first thing when I get back. SO.....I've spent my last beautiful day here in UT inside my room (which is amazing) watching movies and updating my blog. :o)
As much fun as I've had here and - wow - I've learned so much, but as wonderful as it has all been I am definitely ready to head home tomorrow.
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