Author Archives: run2bfit

exercise and social eating – Veronica’s Blog#3

I had profound thoughts and words yesterday but today they are lost. I tallied up my minutes for last week of exercise and it was 800 minutes! I don’t think I can keep that up but I surely can do 60 minutes a day. That’s why I’m losing weight and feeling so good. Exercise and personal effort: the drug that money can’t buy. Now to plan for Thanksgiving and not eat crazy. Our culture is geared towards gluttony. It’s expected. That is the mindset. That’s why it is so difficult to change not only your lifestyle but your mind set. Especially if you used to be an emotional eater, a reward eater, a blind in the front of the TV calorie snacker, or a social eater.

Tough stuff. I changed and so can you. this last week in the “I CAN Prevent Diabetes” class we learned how to tip the scale to lose pounds. It is common sense: eat less, lose weight. Eat more, gain weight. But to lose one pound a week you have to cut out 500 calories a day, 2-3 pounds you have to cut out 700-1000 calories. The important thing to remember is to never go under 1200 calories a day or else your body starts to burn muscle instead of fat. It’s turned into a game (sort of) for me especially when I work out on the machines. How many calories can I burn in a half hour? 200, 300, 350- amount of effort expended than more calories burned. In the classes I know I burn calories but don’t have that visual number staring at me.

The one thing that scared me about sharing my thoughts and experiences throughout my journey with this program is when my weight plateaus or when I gain a pound or two. But that’s reality. It’s not failure. Back to choices or circumstances beyond your control.

Nobody can force you to put high fat and high caloric foods in your mouth. It’s your choice. You still are in the driver’s seat. It makes me think of that rock star that said “nothing tastes as good as being think feels” that’s why this preventative program has been so good for me. It is educational and sensible weight loss. It is also a supportive environment where we talk and give hope, advice, and what has worked for us to each other.

I have tried other programs and this one seems to be the one for me for healthy and successful weight loss. There is no judgment, no paper clips, just support and encouraging words when you make some choices in food that may not be the best for you. the food diary is the most important tool for me. You HAVE to be honest about what you eat and what you exercise in order to succeed. And I am succeeding. Well, I’ve rambled on long enough for today. Make slow, steady changes and you too will succeed.

Live Well, Live Strong, become fit! – Veronica

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I CAN Prevent Diabetes….my story

12/4/2011

Life just keeps getting better and better. I went with a friend to UND’s Winter WUNDerland event on Friday, it was a lot of fun. I had a vegetarian mean and calorie wise even with eating half of the chocolate mousse dessert I stayed under 1800 calories for the day. Education, moderation, and choices: that’s what it’s all about.

I went to my doctor on Friday and he had weighed me in October and I was 223 pounds. I told him I had lost more weight and he asked how much? I said last night I weighed in at 206 pounds. He said no way, let’s see. We went to his scale and it was 206 pounds! He smiled and said you deserve a treat, go home and eat a donut. His way of saying good job! It’s back to our society again. The last thing I need to reward myself with is a donut! So I celebrated by going home and cleaned the cat box instead. That may seem weird but believe me, both my cat and myself were very happy with my choice.

I saw my personal trainer on Thursday and she gave me exercises that I can do anywhere just with my body! I am going to start working on my core. Getting strong from the inside out, so to speak. I am sad because I only have one more session with her. I had unexpected medical expenses and can’t afford her fee. She has been worth every penny I’ve invested in my health and wellness. Something to add, I’m frugal and can make a dollar stretch. By no means is that easy either, especially on a pre-school teacher’s salary, but I do! I feel blessed to have my health once again, supportive people in my life, goals and accomplishments to look forward to.

Hint for the upcoming weeks before the big Christmas day: moderation. If you can maintain your current weight, GREAT JOB. The average person gains 7 pounds during this time, WOW! But remember, 1 pound is equal 3,500 calories. Think of the cookies, rum soaked cakes, fat laden things everywhere. Temptation everywhere. And being “North Dakota Nice” you don’t want to offend people by not eating their hard work and offerings. I’ve solved that problem. I take a little of my favorite food, rave to the host/hostess at how beautiful everything looks and if I had a camera I would take a picture so I could remember it better. Works for me. And believe me, I am sincere. That table laden with coconut cream pies, pumpkin pie, lemon meringue pies, pumpkin/ginger cream cheese rolls, etc. is beautiful and all the hard work and love to make these homemade goodies! My, my makes me think of the groaning table so laden with delicious foods that the table groans with delight.

Have a great holiday season, stay well, eat well, become fit, and DON’T beat yourself up if you gain weight. Enjoy every bite then do something about it. Walk! -Veronica

I CAN Prevent Diabetes….my story

 

12/1/2011

 

It was pointed out to me that diverse populations carry and lose weight differently than the average white Anglo person. They questioned whether this program would work for them I don’t have that answer and since I am not diabetic now I don’t know a lot about carb counting etc. I weighed in at the Prevent Diabetes group and was 206 pounds! I’ve lost 20 pounds in the two months that I’ve been in this educational and supportive group. The facilitator made me feel proud of my accomplishment and I hope that I can be of support, help, and encouragement to others. This is no easy task. Because I weigh less no, my fat gram goal went from 50 to 42, the price to pay for getting thinner! It’s like a treasure hunt to find good foods that have the nutrition (and low fat and calories) that my body needs.

Take care of you! Eat well, read labels, get support, and reap the benefits of your choices and hard work.

-Veronica

I CAN Prevent Diabetes….my story

11/30/2011

Eating out at other people’s houses is awful. Good food, but high in calories and fat. Pasta. Oh my goodness if my taste buds could only remind my mind how good it is without eating it I would have lost another 2 pounds. Made it through the holiday! Now the hardest part for me is to stay focused and eat regular meals when I don’t work. Healthy balanced meals.

-Veronica

I CAN Prevent Diabetes….my story

11/20/2011

I had profound thoughts and words yesterday but today they are lost. I tallied up my minutes for last week of exercise and it was 800 minutes! I don’t think I can keep that up but I surely can do 60 minutes a day. That’s why I’m losing weight and feeling so good. Exercise and personal effort: the drug that money can’t buy. Now to plan for Thanksgiving and not eat crazy. Our culture is geared towards gluttony. It’s expected. That is the mindset. That’s why it is so difficult to change not only your lifestyle but your mind set. Especially if you used to be an emotional eater, a reward eater, a blind in the front of the TV calorie snacker, or a social eater. Tough stuff. I changed and so can you. T

his last week in the “I CAN Prevent Diabetes” class we learned how to tip the scale to lose pounds. It is common sense: eat less, lose weight. Eat more, gain weight. But to lose one pound a week you have to cut out 500 calories a day, 2-3 pounds you have to cut out 700-1000 calories. The important thing to remember is to never go under 1200 calories a day or else your body starts to burn muscle instead of fat. It’s turned into a game (sort of) for me especially when I work out on the machines. How many calories can I burn in a half hour? 200, 300, 350- amount of effort expended than more calories burned. In the classes I know I burn calories but don’t have that visual number staring at me.

The one thing that scared me about sharing my thoughts and experiences throughout my journey with this program is when my weight plateaus or when I gain a pound or two. But that’s reality. It’s not failure. Back to choices or circumstances beyond your control. Nobody can force you to put high fat and high caloric foods in your mouth. It’s your choice. You still are in the driver’s seat. It makes me think of that rock star that said “nothing tastes as good as being think feels” that’s why this preventative program has been so good for me. It is educational and sensible weight loss. It is also a supportive environment where we talk and give hope, advice, and what has worked for us to each other. I have tried other programs and this one seems to be the one for me for healthy and successful weight loss. There is no judgment, no paper clips, just support and encouraging words when you make some choices in food that may not be the best for you. the food diary is the most important tool for me. You HAVE to be honest about what you eat and what you exercise in order to succeed. And I am succeeding. Well, I’ve rambled on long enough for today. Make slow, steady changes and you too will succeed.

Live Well, Live Strong, become fit! – Veronica

I CAN Prevent Diabetes…my story

11/17/2011

I am giddy like a school girl, happy as a lark. My eyes are twinkling and my like has a spark! (not bad for a 53 year old) I’ve met my 16 week goal of 210 pounds in 7 weeks!! Life changes, I just finished seeing my nurse practitioner for the lovely annuals that us women need to have and she did a “happy dance” why? Because she’s known me at my heaviest and saddest and this today yes today was the first day she saw me giggle. She saw me colorful. She saw that life is in me again so look out world, here I come!

Tonight I “weigh in” on the Prevent Diabetes scale and will see if that scale matches the one in the doctor’s office. I underestimated the amount of time that I am able and willing to devote to exercise. In a week I thought it was 230 minutes (group goal was 150 minutes per week), NOT! I exercise an average of 450 minutes. It feels so good! I get up early, go to the “Y” by 5:30 am, exercise solo or in groups until 6:45 am, shower and off to work.

Alive, well, and energized. – Veronica

Don’t forget your skis and skates!

The annual Ski UND/Late Night Skate event is approaching fast, beginning in the New Year

Every year the University of North Dakota holds the Ski UND/Late Night Skate program for students, faculty, and staff throughout the campus. The two events are approaching fast, beginning mid-January.

Ski UND kicks off with the “Ski with the Kelley’s” event on January 14 and will go every weekend until March 9 or when the snow melts. Late Night Skate will start January 13 and will go every weekend until the ice melts. There will also be an outdoor hockey tournament taking place on January 20-21. Anyone can sign up for the tournament, but there will be a maximum of 16 teams, each competing 4 v 4 on the ice.

Most importantly, don’t forget your gear! This is a good time to remind everyone going home for the holidays to bring their skis and skates back to UND before the spring semester begins again in early January.

Ski UND and Late Night Skate are sponsored by UND Student Government, Wellness Center, UND Alumni Association, SWAC, Ski & Bike Shop, UND Facilities, Night Life @ UND, Grand Forks Park District, and Hockey World.

I CAN Prevent Diabetes…my story!

11/13/2011

Sunday again. No need for me to write in my other running log. I keep track of my food and exercise so that’s what fulfills me right now and motivates me to eat healthier and exercise. I love the exercise and how it makes me feel. The water aerobics instructor said “Holy cow you’ve lost a lot of weight.” I said yes I have. She then said “did you get a gastric bypass?” I said “no” and she replied “oh yeah, you’re doing it the old-fashioned way.” And yes, that’s exactly what I’m doing. My goal is to exercise 60 minutes a day and keep my caloric intake to less than 1500 calories- healthy balance of grains, dairy, fruits, proteins, and veggies! I’m doing well with that so far. It’s more work initially because it’s amazing how many empty calories you can consume without really being conscious of it.

Where I work, part of my job is to eat what I feed the children. It’s okay for the children, but not always healthy for me- chicken alfredo and French onion soup? That’s half my fat and caloric intake right there. It’s all about reading labels, making choices, and discipline. Another tough one for me was to quit drinking 2% milk. That cut out 135 calories and 2 grams of fat per glass, WOW! It all adds up.

I’m into week 7 of “I CAN Prevent Diabetes” and the program has been so informative and supportive of me and my health. All of the participants have lost weight and made LIFE CHANGES. This isn’t about dieting, it’s about changing permanently so that exercising and eating foods that are good for you become second nature. It is now easy for me to say “no” to that gloppy chocolate dessert and eat an apple/banana/pomegranate or rye chips instead. I know what all the unhealthy foods taste like and I choose to avoid them because I do not want to develop diabetes. I still will eat dessert, just not as much. Instead of ice cream I eat fruit bar popsicles. Instead of fat laden movie popcorn (yes I used to go to the theater just to buy the large bucket of buttery popcorn to bring home and eat while watching movies) I eat air-popped popcorn instead.

It took a while to get used to it but the payoff is wearing smaller sizes, having more energy, feeling better, and as my lifestyle coach Mollie says, “You are glowing” which sums it up and makes it all worthwhile. What gets me is that more people don’t participate in these types of prevention programs. You get the support, education, and tools to help you become successful in controlling your own health, body and life. Once you get “sick” then it is doctors, more education, the prospect of medications, and you then still have to make diet changes if you want to “control” the disease, that’s why I like the prevention program. It puts me in the driver’s seat and I feel powerful and in control. Plus whatever is said in the group stays there so that’s nice too.

To back up to week one when I first started the program I have been trying to exercise and lose weight since May, really worked at it since August, and was stuck at a certain weight for weeks. I didn’t understand because I was working out at least three times a week- then I was given a daily food log to put down everything that I put in my mouth. What I discovered (the next week) when we tallied up a day’s calories and fat consumption, I was consuming 3500 calories and 140 grams of fat in just one day, WOW! No wonder I wasn’t losing.

The program goes gradual. You sign a contract that you will lose 7% of your body weight and work up to exercising 150 minutes a week in the 10 week program (that can be three 10 minute walks five days a week!) or what I’m doing because I am ready to lose weight and have worked up to being fit enough to participate in classes such as Zumba, spin class, Hydro Pilates, and work out on elliptical machines, etc.

Gradual is the key word when I first started in May. I walked a 35 minute mile, and now it is 10-15 minutes, depending on who I walk with. Well, I think that’s enough to write about for now. If you are reading this and have any comments or questions I’ll happily write on how positively this program is working for me and how it could change your life as well! One pound of fat=3500 calories. So if you want to lose 1-2 pounds a week you need to cut out at least 500 calories a day.

Live well, and live strong

Veronica

P.S. “The only place that success comes before work is in the dictionary” –Unknown

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