1-29-2011 Still in the Right Direction, Possibly Allergies?

Stats for the week and month:

Weight: 206.6 lb

Weight Lost This Week: 0.8 lb

Weight Lost Since 1/1/11: 4.6 lb

% Fat: 45.5% (total loss since 1/1/11 =1%)

Hips: 45 in. (loss of 1 in.)

Waist: 42.5 in. (loss of 1.5 in.)

Chest: 44.8 in. (loss of 2.2 in.)

Thigh:  24.5 (no change)

Calf: 16 in (loss of 0.5in.)

Upper Arm: 12.5 in. (no change)

Current BMI: 32.5  (still in the early obese level.  At 190 lb, I merely become "overweight" (BMI of 29), a nice stepping stone goal - only 16.6 lb).

Total Measured (on one side) Inches Lost since 1/1/11: 5.3 inches

This week was great in terms of getting lots of exercise, drinking more water, keeping up with the Five Tibetans, meditation, and alternate nostril breathing.  I also was more diligent in planning and recording everything I ate and staying within the guidelines set out by My Food Diary.  This week was easier in this regard than last with, except for the news of another family member suddenly passing on to the greater dimensions.  While I send great love and healing to my uncle Gary and his son, Matt, I seemed to need to process it in my own way.  One of my elliptical workouts was very emotional for me, with tears, and grief escaping, not only for this family member, but also for my cousin, Jenni, my grandfather (who died in 2006), my Uncle Sam, my friend, Theresa, and whoever else popped into my head during the workout.  I also had the distinct feeling that what seems to be a lot of loss of life, lately, may just be the start, so this added the element of worry to my mind, but also the understanding that amazing energetic things are happening on the planet and through the people who inhabit the planet.  So, to balance what could be despair, I felt an odd sense of hope.  I let it all happen, and felt clear afterward.  I don't know how many of us really take the time to allow the expression of the grief, I know that my tendency is to try to sail above it, rather than dive into it.  Sailing above it does not process it out of the body.  It feels as though it was a big clearing for me, as for the rest of the day my heart felt lighter than it has in a long time (and I thought that I HAD already been feeling light.)  It was a good reminder to continue to be emotionally aware, and clear what needs to and can be cleared, to move forward in a heart-centered, emotionally clear, way. 

There are so many techniques for emotional healing, EFT is just one tool.  Acupuncture is another, Colorpuncture is another.  I have techniques that I've used successfully personally and recommend to my acupuncture patients as needed.  They are very powerful.  Some of my favorites have to do with Inner Child work.  Exercising, too, is very useful.  They are all topics and techniques fully worthy of exploration and training. 

On to results for the week and four weeks since I've been working on this plan.  4.6 lb in a month does not seem like a lot to me, for the apparent work I've been putting into it.  Granted, it IS in the right direction, albeit seemingly slow.  Alas, 4.6 lb average per month, lost consistently would mean 55.2 lb lost in a year, which would be wonderful, and seems healthy.  According to My Food Diary, a loss of 1.7 lb per week is the maximum that they consider to be healthy, so I'm within their range of healthy weight loss.   Also, I've lost inches and a fat percentage, all in the right direction.  

It does make me pause, though, and contemplate my diet.  I am still puffy and swollen, and I do not know if that is due to too much salt, or if I am having a sensitivity reaction to food items I've kept in my diet, possibly gluten.   Food allergies can be a contributor for many health issues I've had in my life, including the severe arthritis and chronic heel pain.  

Several years back I read and followed the False Fat Diet by Elson Haas.  I felt great!  Less stiff, less puffy, less everything.  The basic premise was that the foods that we are sensitive to are causing water retention and a "false fat" look.  Essentially the diet is an elimination diet, eliminating the highly suspicious culprit foods from your diet, and then after a period adding them back in one at a time and noting your body's reactions to the foods.   Dr. Haas recommends doing this elimination diet in phases.  I am tempted to go for it, and see if allergies might be contributing to my ongoing issues.  So far I've been pretty good at greatly reducing my dairy, saturated fat, and sugar intake, but perhaps there is more contributing.  I will contemplate it more, as I have time (I have a major exam for which to study this weekend), but may just jump right in.  I imagine by jumping into a more restricted eating plan, especially one that eliminates my reactive foods, and sticking to the increased exercise, I will likely see more dramatic results.

That, or I may switch to a gluten-free diet and see if that helps with the puffiness and achiness, without the extremes of the Elimination Diet.  For now, I must study.

Again, thanks for following and for your support and interest and Great Blessings to You All!

I will keep you posted on what I decide to do in terms of shifting my diet.

2011 Healthy Body and EFT: Recipe: Breakfast Burrito - Egg Beaters

2011 Healthy Body and EFT: Recipe: Breakfast Burrito - Egg Beaters: "These are yummy, nutritious and filling. Egg Beater (or egg white) Breakfast Burrito: I've copied and pasted my recipe ingredients from My ..."

Recipe: Breakfast Burrito - Egg Beaters

These are yummy, nutritious and filling.

Egg Beater (or egg white) Breakfast Burrito:

I've copied and pasted my recipe ingredients from My Food Diary where I originally entered the foods.

Instructions:
1) Chop garlic, red pepper, and zucchini.
2) Heat olive oil over medium heat in small fry pan.
3) Saute vegetables and garlic in oil until semi-soft.
4) Add whisked Egg Beaters or egg whites to pan and cook until done.
5) Warm tortilla, if desired
6) Spoon egg mixture and organic green chile sauce into tortilla
7) Wrap and enjoy!

Nutrition Information:

1-22-2011 A Strange Week

First of all:

Weighed in at 207.4, so, essentially lost what I'd gained last week, and back to a total loss of 3.8 lb this year.  It's in the right direction.  However, it is likely not due to any extravagant actions I took toward this goal, except, perhaps, all of the exercise in the previous couple of weeks. 

We did start with doing 21 repetitions of the Five Tibetans early in the week, so hooray!  Plus I did manage to get on the elliptical one morning for 45 minutes.  After that, I was ill for three days, very nauseous and dizzy, achey and gross (Richard was too, he often brings home illness from the school where he teaches.)  So, I took it easy, focused on healing, and not worrying much about tracking my food, or doing yoga.  

Today I feel physically better and we are hoping to go on a walk midday today.  The weather has been a challenge, lately, especially with the severe winds and cold, cold temperatures.  *Sigh*, it's winter, and not my favorite time of year, but I will keep on persevering and getting the exercise I need to to be healthy and energetic.

It was a strange week in other ways, as well.  I have a set of cousins who live in one of the towns in Brazil that was hard hit by the mudslides and flooding last week.  Click here for more on the Brazilian devastation.  They are physically all right, and now have the items they need for further survival.  It was also the anniversary of the passing of my cousin, Jennifer Lyon, which, I can only imagine, is still very sad and painful for my aunt and uncle and many others who were close to her.  I am always struck by how she chose to live her short life. I am sure that the last few years were very uncomfortable for her, but she persevered in living it fully, pretty much to the end.  More on Jenni Lyon - Click here.  Then there was the discussion I had with a close family member regarding her contemplation on going ahead with a prophylactic double mastectomy and oophorectomy.  I feel sad that she has this decision to make or not make, and I realize that it could have easily been me making that decision.  I don't think I've fully realized the implications of not having the deleterious BRCA2 gene mutation.  That's an entirely different blog. I support her fully whichever way she decides.  There is also a lot of drama with our class in Pharmacy school, and I pretty much stick to choosing to put my energy into energizing, creative things, such as getting my work done, and quilting and taking care of myself.  More on this in my pharmacy blog:  Pharmacy School Blog - click here

I guess in light of all of this, maybe my own health goals seemed a bit less significant than other people's realities.  I don't really feel guilty for focusing on myself, I feel I can still be available for others in their times of need of love and support.  Perhaps I am grateful that my life is relatively simple at this point (if full-time Pharmacy school can count as part of a "simplified" life) and it has taken over 40 years to get here.  The stresses of single parenthood have all but vanished, as have the financial worries of home-ownership and single living in a house I couldn't afford.  I own FAR less "stuff" than I did just a couple years ago, thus I am far less burdened by "things" of the past.  In fact, I realize, that the better I take care of myself, the more I have to offer others as needed.  Now is the time to take excellent care of me, so that I can be of optimal enthusiastic service.

So, with renewed vigor and hope, I continue with the goals laid out last week: increased water, 21 Tibetans (which we seem to do only on the weekdays), keep walking and elliptical-ing, etc., and keeping better track of my food intake.  Next week is my measurement week, so I'm anticipating positive results in inches lost as well.

Blessings for another awesome and healthier week!

Thanks for reading and supporting!

1-15-2011 Update: First Week Back to School

Weekly Results:

208.4 (gain of 0.6 lb), total loss since 1-1-11:  2.8lb.

Percentage body fat: 45.5%, no change from last week, and total loss of 1%

I am not taking my body measurements for another couple of weeks, so do not have results there, yet.

I was so sure I'd lost weight this week. I've been exercising like crazy, diligently for 45 minutes at and above target heart rate consistently.  My body has felt better and better (and slimmer and slimmer) each day.    Of course 0.6 lb is not that much of a gain.  As I reflect over the week, I can see where I ran into challenges with food/eating.  I also did some great things for myself.  Here's a rundown:

1) Not having fresh food, ready for my hectic week back to school.  I was working with dregs from the week before, so had fewer healthy options available, which included high salt in some prepackaged foods.

2) We went out to eat several times this week.  It is difficult and time-consuming to "guesstimate" the portions and total calories and salt in foods.  One occasion was for my mother's birthday, so we had cake for dessert (split amongst five of us, and I was very "good" and had two bites feeling satisfied with that.)  I LOVE Indian food and tend to not monitor myself as much there.

3) I know that I am building muscle, so some of the perceived gain is surely muscle, and I have lost some fat.  

4) I have an issue with retaining water.  And I do feel puffy this morning, this could very well be related to ovulation and the amount of salt I have had.

5)  I may not be drinking enough water.  One night I awakened with a severe foot cramp in my right foot, that night was rough, overall, but even though I felt pretty crummy the next day, I did my 45 minutes (a bit more gently than usual) and continued with all of my other goals, successful.  We keep our good, filtered, "blue-jugged" water up in a cabinet where the cats can't get to it, so I have a hard time remembering to drink more and more water.

6) I was diligent with the exercise and fairly diligent with tracking my food (except for the restaurant outings).  This was a good week in terms of starting classes, getting organized and on a schedule.  If I don't exercise first thing, then I tend to not do it since it gets pushed back on the back burner.  I did really great in that regard, and was exercised, showered and ready to roll on classes and homework by 8:30 a.m., most mornings.

7) We are up to 18 repetitions of the Five Tibetans.  They sometimes seem to get easier as we go along, sometimes.  We are aiming to reach for 21 repetitions each day next week.  We've also remembered to do our alternate nostril breathing each day, and focus on a different Course in Miracles Lesson each day.

In fact, today's lesson is interesting (well, they all are).  

Lesson 66:  My happiness and my function are one, because God has given me both.  

An excerpt that bears further contemplation:  Para7: "The second premise is that God has given you your function.  We have seen that there are only two parts of your mind.  One is ruled by the ego, and is made up of illusions.  The other is the home of the Holy Spirit, where truth abides.  There are no other guides but these to choose between, and no other outcomes possible as a result of your choice but the fear that the ego always engenders, and the love that the Holy Spirit always offers to replace it."  

So, my ego can get all wrapped up in the numbers, and the slight weight gain, and no loss this week, but the Holy Spirit that dwells within continues to know my Divinity and Holiness regardless of the status of my physical body.  For my peace of mind, I continue to focus on the Joy, Love, and Enthusiasm I have for living this life the most fully possible, knowing that I am God in expression, as is everyone around me.

8) EFT:  Essentially I did none this week, feeling as though I did not have time to sit and do it, even though it takes only a few minutes.  That is thanks to Pharmacy school starting.  I did put a note on my refrigerator regarding EFT, so that is a good start.   

I set fresh intentions for this upcoming week:

1) EFT!  Especially with issues regarding school, procrastination, distraction, etc.

2) Increase our repetitions of Tibetans to 21.

3) Drink 4 more glasses of water each day than I have been.

4) Grocery shop!!  Get a good stash of the healthy foods that contribute to my success.

5) Keep up the exercise/yoga/meditation routine!  

I am hoping to find time this weekend to share a couple more recipes.  This afternoon we are going for a nice long walk (after my lineup of patients) and then having a spa afternoon with Raindrop Therapy and Aqua Chi.  I'm looking forward to it!!


Blessings to All!

1-8-2011: One Week Success

Weekly Report:

Weight: 207.8 lb

Weekly Change:  -3.4 lb

Total Change Since 1-1-2011:  -3.4 lb

Body Fat:  45.5%

Total Change:  -1%

It has been a successful week, overall.  My plan and hope is to keep this level of motivation up throughout, and to tap through, with EFT, any decline in motivation or enthusiasm.  The EFT made a difference on Tuesday when I went through my "Anti-Exercise" spell.  It was very interesting with the tapping, I was able to immediately bring myself to a place of neutral about it, and was happy about that mental and emotional status, but then a few hours later, I was feeling a surge of uplifting and joy move through me .  That was wonderful, and may not have happened if I hadn't cleared those thoughts and beliefs that were blocking the way of this surge of energy.

The last three days I have been very busy, so haven't been blogging as much, which is how it will probably be once school starts for me again next week.  I have more recipes to share, and will do so as time and energy permit between studying.  I will also use this intense PharmD program to note and clear with EFT the different strategies I've used in the past regarding stress and food.  I see this semester as a training to divert my avoidance behaviors, including randomly going into the kitchen in search of comfort food, or something else to do than study.  My intention is to be aware and cognizant enough to catch them.  I am going to write a large EFT sign on the refrigerator's white board as a signal to stop and assess why I am there.

I am also planning to integrate more relaxation into my studying.  Before, I was using relaxation as a reward for studying.  My Brain Integration Technique practitioner, Boyd, suggested that I find ways WHILE I study to remember to not become overstressed during studying.  Some things I'm going to put into action are using soothing essential oils and calming brain stimulating music while I am studying.  He suggested, too, taking the most difficult material and going to the hot springs to study it.  (This may mean we have to move there.  :-)) This way my brain associated learning the material with ease and calm.  I'm going to try it, especially seeing how coming right up is reputably the most difficult semester of pharmacy school.  This is not encouraging news since I've just had the most grueling school experience of my life, and I've been in a lot of school over the years.

Meanwhile, I plan and intend to continue to exercise and do the yoga and alternate nostril breathing for overall balance and de-stressing.  My body, mind, and soul love it when I take good care of myself, and I really look forward to wearing more and more of the clothes that have been hiding out in my closet.

My plan for today:  A wonderful walk around Evergreen, 18 repetitions of the Five Tibetans, alternate nostril breathing, track my food intake in My Food Diary, a Raindrop Technique session followed by a relaxing Aqua Chi Foot Bath.

Either later today or tomorrow I hope to return to an epigenetic concept related to body image in my family, and help clear it with EFT.  I will certainly report on that.

Happy Saturday with Great Energy!

Recipe: Stevia Chai with Almond Breeze

Stevia Chai with Almond Breeze

1 tea bag Tazo Chai Black (two bags if you like the spices really strong)
1 packet stevia (two if you like it really sweet)
3/4 cup Almond Breeze, unsweetened

Prepare chai extra strong in 3/4 cup of boiled filtered water.
Warm Almond Breeze if it is chilled
Add packet(s) of stevia to chai
Add warmed Almond Breeze to chai

Mix and Enjoy.

Serves 1

1-5-2011 and 1-6-2011 Quick Update

1/5 Today's entry is short due to my full and busy day. I am very happy to report that after yesterday's fit over exercise, today's workout was much easier and (dare I say it!) enjoyable! I didn't struggle with the carpet under the elliptical (new nonslip pad arrived today, post-workout), so everything went far more smoothly.

Because of my busy day, I felt it was going to be easier for me to pre-plan all of my meals, especially with my schedule this evening. I put everything into MyFoodDiary.com last night before I went to bed. That way it is a little less time-consuming for me to update any changes, than it would be to fill in as I go.

We did 15 repetitions of the Five Tibetans, the alternate nostril breathing, and A Course in Miracles, lesson 58 this morning before Richard left for work. I did my 45 minutes on the elliptical and feel pretty good. I will walk with Richard this afternoon after we have an early dinner at the Chinese restaurant and before the free acupuncture clinic for Veterans.

All was good for food, all smiley's.  :-)

1/6 - Another successful, very busy day.  All smileys except for the sodium again.  My mother (after we returned from her eye surgery) and I came up with a yummy sugar-free Almond Breeze (of course!) Chai.  Yum!  I'll post the quick recipe as a separate blog so I can most easily keep track of my recipes.

We got up to 18 repetitions of the Five Tibetans this morning, even after a rough night's sleep (lots of wind and I seemed hyper-sensitive to smells and sounds for some reason.  It was almost a relief to get up because when I did sleep, the dreaming was super vivid and mighty strange.  I felt immensely better after doing the early morning yoga and breathing, as much as it seemed like it was going to be a struggle.  Exercise has been as planned, both days, with 45 minutes of elliptical, the yoga, alternate nostril breathing and the post-work walk with Richard.  Hooray.  Seems easy enough if I plan ahead.

Speaking of planning ahead, tomorrow I am on babysitting duty from 7:30 to 2:30 and I am so looking forward to it, whatever the day may bring.  I have planned my food, packed it, and now all I have to do is remember it.  I am choosing to not get up extra early to do my elliptical, but rather, hope to get in a walk with the little guy.  Whether it happens or not, there is always the post-work walking we can double or triple, if need be.

Overall, I've felt pretty good, and have enjoyed getting out and being able to be available for people as they need my help.  Soon classes begin and I won't be as available.  It has been a pure joy to spend more time with my mother who is going to move her Colorpuncture practice into my office in Golden.  So, once again, we are sharing space professionally.  I greatly look forward to being at her house next Friday so she can show me some of her fabrics for possible quilting projects.

I diverge, however, and my point is this, if I am taking great care of myself, then I have this great energy to share with and for others.  I am here to serve as a vessel of God, and the most energized way I can do that is to take prime care of the vessel, mind, body and spirit.

Not much has come up, EFT-wise, that I'm aware of anyway, so I am enjoying the ride, for now.

Even if I don't get to an update tomorrow, my plan is per usual, meal-wise and activity-wise, and I will definitely be reporting in Saturday after my one week weigh-in and assessment.

Until then...Happy and Grand Friday!

1-4-2011 Thoughts on Exercise and Some More EFT

I realize that I am enjoying blogging so much that it takes a fair amount of my day to report and share my thoughts.  This is all right, of course, while I have this unstructured "free" time.  However, when school starts again on Monday (the 10th), I have a plan and goal to update at least once a week when I weigh in, and, as called when there is time during the week, to write some quick thoughts or strong EFT sessions.  I hope to address some of the key components in my New Plan, such as yesterday's Thoughts on Food, and today's Thoughts on Exercise in my time before classes begin.  I think it will be helpful to save and share my daily menu and results, and any recipes that come up, so we will see how it all comes to fruition!

Turns out it's a good day to talk about how I have felt about exercise throughout my life.  

Basically it boils down to the fact that I'd far rather curl up in bed with a good book than move my body.

(Even though I'd rather curl up in bed than exercise...I deeply and completely love and accept myself...tap, tap, tap)

Ever since I became aware of the need to exercise, I have resisted it.  First of all, from as long as I can remember, if my heart got pumping too hard, I would get a very uncomfortable feeling that I cannot fully describe.  It's most a strange "airy" feeling through my jaw and chin.  So, I tend to keep my heart rate in a comfortable range for my goals, and don't overdo it, because I would also become a bit nauseous with the airy chin feeling.  Also, my knees have provided a great block to getting regular exercise.  I had cartilage removed from my right knee when I was 12 years old (it was torn and stuck), and from my left knee when I was 13.  As a result, I had developed severe arthritis by the time I was 26 years old.  The doctor told me at the time that I was too young for a knee replacement, and the best I could do is bear the pain as long as I can and then consider replacement.  I was in a good amount of pain that restricted my activities until I discovered, or opened up to acupuncture.   I originally tried acupuncture to eliminate allergies (which was very successful), and the acupuncturist "threw in" some extra needles for my knees and hooked them up to electro-stim.  The results were phenomenal!  The pain was all but gone and I could finally hike and walk and ride my bicycle again.  As long as the hills weren't too steep, or too rocky, I was pretty comfortable getting out there.  This has helped me immensely since 2000.

This past April, after a wonderful massage, I awakened the next morning with severe pain in my left knee.  Two days later it swelled.  This prompted visits to the surgeon and the rheumatologist, who x-rayed, and took MRI's of my knee.  The severe arthritis is there, and I have the questionable diagnosis of pseudogout, which is a build up of calcium deposits within the joints.  This wasn't fully confirmed, but it appears I am susceptible to pseudogout flare-ups.  The advice this time was to use my knees as long as I can stand the pain, receive acupuncture to help with the pain (this was cool to hear from the rheumatologist), and then decide when its best for me to have them replaced.  As a result, I am taking glucosamine chondroitin in the form of Joint Juice daily, and monitoring my activities (no steep/rocky/super long hikes), and my exercise has to be as non-knee-weight bearing as possible.  I love to walk in the fresh air, and am slowly getting used to the hills where I now live, however the walking takes a fast toll on my knees.  I am so very grateful for the Tony Little Gazelle that I have in the house to use for cardiovascular workouts.  It is very easy on my knees, and works the entire body, including my arms.

That was a bit of a tangent from my "I hate exercise" story.  But, perhaps, it hasn't been pleasant for me because of the pain and frustration of having knee issues for most of my life.  No wonder I just want to curl up in bed!

Anyhow, yesterday I felt amazing and great before, during and after my elliptical workout (and Five Tibetans, etc.)  I felt great and energized until the headache started later in the day, possibly related to a variety of reasons.  According to My Food Diary, I did not eat enough calories to compensate for my exercise expenditure (which was the same as the day before), also I had not had my usual small dose of caffeine, plus, my eyeballs had an enormous workout the day before with the Brain Integration Technique.   I awakened in the night pretty hungry, even though I felt like I ate and ate yesterday.  I woke up this morning and the headache was gone, but the rest of me feels wonky and those 45 minutes on the elliptical felt at least double that.  This has triggered a bunch of my negative attitude about exercise, which I will proceed to clear with EFT:

EFT:  "Even though I hate exercising..."  "Even though I feel crummy sometimes after I exercise...."  "Even though my knees hurt all the time..."  "Even though my knees and heel hurt more because I'm heavy..."  "Even though I am afraid I am going to hurt myself exercising..."Even though I resist exercise..."

Replaced with:

"I love to move my body"

"I love feeling energized"

"My body is flexible and has a fantastic metabolism"

"I am light as a feather and my knees are healthy"

"I live a balanced life between rest and activity"

"My body loves exercise and feels great!"

Five Tibetans:  15 repetitions (we're getting used to getting up really early again, perhaps tomorrow we will aim for 18 reps)

Alternate nostril breathing:  We almost forgot, but we did about 8 inhalations/exhalations

Exercise:  45 minutes on the elliptical and walking when Richard got home

Meditation:  Lesson 57, A Course in Miracles

Food: My goal is to get enough calories that don't stress my salt maximum and my saturated fat quota.  So far, I am doing pretty well, and am tapping out the negative 'tudes that would lead me straight to the big chunky piece of cheese, or leftover chocolate because of how my body feels.

"Even though I crave the big chunk of swiss cheese in the fridge... I deeply, completely love and accept myself"

Breakfast:

Blue Corn Meal Pancakes: 1 serving

1 tsp. pure maple syrup

Joint Juice

1/2 apple

1 c. Wallaby vanilla yogurt

1 c. Matcha tea

Snack:

Pumpkin Latte, sugar-free

Lunch:

Avocado Alfalfa Jalapeno Almond "Cheese" Sandwich

2 Sans Sucre sugar-free (with stevia) and fat free brownies

Zero calorie Lifewater

Snack:  

2 c. Stevia Chocolate almond drink

Dinner:

1 c. whole wheat pasta

1/4 recipe of low-salt tomato sauce with olives (posted earlier today)

8 spears of steamed asparagus

In spite of my earlier attitude "glitch" with exercise, which I feel far better about at this point after the EFT, this turns out to be a successful day in meeting my goals.  And, tomorrow, I affirm, I will have a far better attitude than I did earlier today, regarding my New Plan!

My Food Diary Summary:

Product Review: Chocolate Fudge Brownie Mix, Sugar-Free, Low Fat

I am excited that stevia is now allowed into food products as a sweetener, as it has been in Japan for decades.  This recently changed with the FDA lifting the ban on stevia used as an ingredient in products made and sold in the United States in early 2009.  (Click here to read my stevia-FDA paper in an earlier post.)  Products made with stevia are indeed beginning to pop up here and there, and I think this trend is going to increase.  I am rarely one for prepared packaged foods, but over the years I have worked on creating a good stevia brownie recipe without much success.  Perhaps now that there are stevia baking products that more closely mimic the texture and baking abilities of sugar, there might be hope.  

I recently ordered this fudge brownie mix to try it out, and see if I can glean some inspiration for a homemade version.  All that is needed is 1/3 c. water and 2 TBS vegetable oil (I always use canola) to mix into the dry mix which consists of enriched flour, sorbitol, maltodextrin, cocoa lecithin, nonfat milk, sodium bicarbonate, calcium phosphate, "natural flavor", and stevia extract.

It is the closest I've experienced to a reasonable-tasting chocolate fudge brownie.  The sweet and chocolate ratio seems to be right.  As with most stevia baked goods, the texture is a bit different than the traditional sweet-fatty brownies, but this is to be expected.  Overall, not too bad.  I definitely felt full, too, after one.

Seems like a decent substitute until I come up with the primo-, preservative-free, stevia brownie.  :-)

Recipe: Yummy Tomato Sauce and Pasta

Yummy Tomato Sauce with Olives and Whole Wheat Pasta

4 c. cooked whole wheat pasta (spaghetti, penne, or your favorite)
1 TBS organic olive oil
3 cloves garlic, pressed
1 1/2 c. diced zucchini
1 can organic tomato sauce (no salt added version for those reducing salt)
1 small can sliced black olives

While the whole wheat pasta is cooking, heat oil over medium heat, saute garlic and zucchini until slightly softened.  Add tomato sauce and black olives.  Simmer for 15 minutes for flavors to blend.

Place 1 c. pasta on plate and cover with 1/4 of the tomato sauce.

Serves 4

Nutrition Information:
     (Low-salt) Sauce:                     Pasta:

1-3-11 and Thoughts on The Food Plan

Thoughts on Food

(The results of my day are at the end of this diatribe)

I am an admitted sweet (especially with chocolate) and dairy fan.  I know that these are the biggest culprits in my past weight gains in terms of "bad" foods consumed.  Sugar, especially white refined sugar, has a horrible effect on the body (on the pancreas, the joints, pretty much everywhere) and mood.  My past was full of a sugar addiction and miserableness wrought in cookie dough, ice cream, and creamy chocolate, especially in my teens and twenties. 

Through my thirties my body began to respond in strong negative ways that I wasn't willing to live with any longer.  No longer did I like the way I felt the next day after a day of sugar.  I didn't like the foggy brain feel, or the out of control feeling, or the beating up on myself feeling, so  I stopped eating so much of it, and also gave up aspartame, which was contributing to all of the mood swings. 

Now I'm kind of a sugar snob.  My chocolate has to be high quality and fairly dark.  It's very satisfying this way, and I eat far less and there's less around to nibble on.  This reminds me of a conversation I had with a fella I dated a few years back (he was diabetic, 300 pounds, and hoarded everything...)  His perspective was that he could get more for his money by buying the 1 gallon store brand tasteless ice cream.  If that gallon of ice cream were in my house on a regular basis, I, too, would probably weigh 300 pounds.  My argument is that if I'm going to have ice cream, it is going to be part of a pint size, of the very best tasting ice cream around.  That way I feel satisfied if I go the ice cream route, and I would crave it less, and be less apt to mindlessly eat it just because it was there.  Even though the sugar consumption has been greatly reduced, I am near the highest weight ever.  This may very well be due to the slowing of metabolism in my 40's, which means I get to exercise more and more efficiently.  This is another topic for another day!

So, sweet and creamy, that has been the childhood and early adulthood issue... a few years back I met with an acupuncturist who taught me yoga, alternate nostril breathing, and prescribed herbal remedies through a powerful 10 week program he was offering.  He was also a teacher at the Chinese Medical School I was attending.  He helped me realize many things, one of which was the Five Element thought that a person's cravings for sweets was related to their ability to allow in the sweetness of Life.  Since that time, I have worked on allowing and knowing that I deserve the sweetness of life, the utter joy there is to experience.  This has definitely helped me to find the sweetness in other places than in food.  Now I use the herbal stevia to sweeten my Life through food if sweetness is desired.  Unfortunately through the holidays we had many more sweets around including the colossal zebra cheesecake I spent two days making for Christmas.  The good news is that I didn't eat nearly as much as I could, and actually stopped at a thin slice.  After spending so much time making it, it was fairly unappealing, and the sliver I did have was more than enough to satisfy any sugar/cream cravings for a long long while. 

The most difficult thing at this point for me to greatly reduce, is cheese.  When I first started My Food Diary in August, my saturated fat calories continued to be too high, and I knew it was going to be easier to just not bring real cheese into the house (except when my kids are home, for them).  I love cheese, and will probably, at some point, use EFT to quell the craving, which has also greatly reduced over the years.  If it is in the house, I will eat it, it's an easy easy snack.  Too easy. So, cheese gets to be a "special" treat for when we go out.

I am married to a Vege-Pescatarian who doesn't drink alcohol, which is very helpful with eating healthy foods.  I rarely eat meat.  I am not committed to vegetarianism completely because I do enjoy a nice juicy steak once or twice a year, and very occasionally get a protein boost from free-range chicken. I am happy that Richard eats fish, because I enjoy fish too.  I don't miss the meat at all.  I've never had the compelling urge to be a closet meat eater, so bonus for me!

I don't miss the alcohol at all either.  I will still have an occasional glass of wine (once every 3 or 4 months) or recently (with this past semester in pharmacy school - which is not so good) a margarita here or there.  I can live with it, or I can live without it.  This is a nice feeling and saves a lot of empty calories!

My goal with the food for this New Plan, is to make the calories I eat as nutritionally packed as possible as well as making sure I am eating foods that I can foresee being incorporated into my new permanent plan after all the weight is lost.  I don't see this new plan as temporary by any means.  This means eating lots more vegetables, and a few more fruits.  It means making good choices in breads (since I love bread, too) I also make sure that I'm eating enough fiber, usually in the form of black beans, steel cut oats, flaxmeal, and whole grains.

Given these parameters, I enter the foods into My Food Diary as I consume them, and let the program calculate the nutritional values of my day to that point so I can easily see what I have left and can make my future decisions accordingly. 

Today's Goals:

Five Tibetans:  15 repetitions, which felt REALLY good after the Brain Integration Therapy from yesterday

Alternate Nostril Breathing:  9 inhalations/exhalations

Meditation:  A Course in Miracles, Lesson 55

Exercise:  45 minutes on the elliptical, most of it within target heartrate range plus a walk with Richard after he returns from work.  This, too, felt amazing!  This is a very good energetic day!

EFT:  The "Before" pictures in the previous blog entries.

Today's Menu:

Breakfast:

1/2 c. steel cut oats, cooked, with 1 TBS ground flaxseed

1/3 pear

1 c. matcha green tea

1 c. Joint Juice

Calcium/Magnesium supplement

Fish Oil

Morning Snack (before going to the store, so not hungry): 

1 slice leftover Beaujo's pizza (with feta cheese, no meat, with artichoke hearts)

1 c. vanilla Wallaby yogurt

Lunch:

Almond Jalapeno "Cheese" sandwich

Zero calorie Lifewater

Stevia Chocolate Almond Drink

Tofutti Cutie (non-dairy "ice cream" sandwich)

Dinner:

Buenatural ~ Vegetarian Tamales 2 tamales

2 TBS 505 Southwestern green chile sauce

1 cup Fresh Express ~ Baby Blends ~ Spring Mix

4 Carrots ~ Baby
8 pieces Almond Dream ~ Almond Bites

 Bummer!  I know it was the Beau Jo's leftover feta pizza for the salt and saturated fat.  Maybe before bed I will have an apple, so I can remedy the frowny face for total calories.

On a happy and good note, it was an active day, and aside from a little achy heel pain, I feel great!!

It's a new day tomorrow!  I was excited to see some reduced salt versions of my favorite foods at the store, so we will see how they work in my plan.

Until tomorrow! Great Joy to You!  

Recipe: Jalapeno Almond "Cheese" Sandwich

For some reason, I really like the flavors in this sandwich.  I think it's the crunchiness of the alfalfa and the zing of the jalapenos. Plus it's quite filling and I can't help but feel good about eating it since it's full of good nutrients!

My kids would call me weird on this one, but that's ok, I'm used to that.  I use Ezekiel bread for maximum nutrition, and the almond cheese substitute instead of regular cheese to decrease the saturated fat content.  I will always put avocado on anything I can, I love it so!

Ingredients:
2 slices Ezekiel bread, thawed and slightly toasted
1 tsp Dijon mustard
1 oz. sliced jalapeno almond cheese substitute
1/2 c. alfalfa sprouts (these are great for helping decrease the inflammation of arthritis)
1/4 avocado sliced

Spread the Dijon mustard on on slice of the the lightly toasted bread.  Layer the other ingredients into a sandwich, and enjoy!

An EFT Exercise: Some "Before" Pictures 1-3-11

Christmas 2010, getting ready for Jambalaya Christmas dinner

These first two picture were taken on Christmas Day, 2010, by my son, Alan, with his new camera.  I really like these pictures, as they show how happy I feel, even if I don't like my picture being taken.  They don't show the full body "me", which is okay, because there is enough fodder for EFT coming right up with pictures from last summer's grand events when I seemed to be in the camera spotlight.

Christmas 2010

June 24, 2010, Our Esoteric wedding in Montana

July 2, 2010 Our Friends and Family Wedding

July 2010, Olympic Peninsula

Even though this is the fattest I've ever been...I deeply and completely love and accept myself

Even though it's hard to get around....I deeply and completely love and accept myself

Even though people see me this way...I deeply and completely love and accept myself

Even though I regret being so heavy for our wedding...I deeply and completely love and accept myself

Even though I lost no weight before our wedding....I deeply and completely love and accept myself

Even though Richard loves me anyway...I deeply and completely love and accept myself

This last statement actually got a huge emotional response, obviously triggering my lack of feeling I deserve to be loved by someone so wonderful (or maybe by anyone) because of my appearance.  Thankfully I "tapped" it out, and now am feeling very appreciative of myself for allowing such a wonderful person into my life to love me and for me to love.  I will see if any further "unlovable" thoughts/beliefs reveal themselves.

July 2010: Small Lake on the far side of Red Fish Lake, ID:  Honeymoon

Even though I haven't seen a slim waistline in years...I deeply and completely love and accept myself.

Even though I experience severe pain at times due to my weight...I deeply and completely love and accept myself.

Even though my tummy bulges out over my pants...I deeply and completely love and accept myself.

Even though I outweigh my sweet slim new hubby by many pounds....I deeply and completely love and accept myself.

(For the complete EFT process check out the EFT manual:  Click here for a link to the EFT Manual.)

It may appear that I am beating myself up, but I'm not, quite the contrary.  If these are the thoughts that are abundant in my psyche and aren't freed, then they will always hold me in the belief pattern and will continually subconsciously "beat me up".  By honestly bringing to the surface and acknowledging these thoughts and beliefs, and then using EFT to tap them out of my meridian and energetic system, I am clearing the way for new and improved body image thoughts to take their place.  This will better help serve my purpose of living with healthier habits.  The Universe never likes a void.  Once the non-serving thoughts are cleared it's important to replace them with loving thoughts, and the new way of seeing myself.

So, as I am tapping (after each clearing), I do a round of:

"I am beautiful"

"I am energized"

"I am very healthy"

"I love to move my body"

"I radiantly glow with love for my life"

"I love taking great care of myself."

"I am lovable no matter what"

Click here for a link to the EFT Manual.

More soon! I am off to the grocery store for another adventure.

Recipe: Stevia Chocolate "Milk"

Stevia Chocolate Almond Breeze

This is one of my favorite quick chocolate fixes.  It's filling, and satisfies the sweet and chocolate urges.

2 c. unsweetened chocolate Almond Breeze, shaken to froth

2 packets of stevia

Mix these ingredients thoroughly.  Add another packet of stevia for a sweeter drink.

Enjoy!

1-2-2011 Brief Report/Brain Integration Therapy

Today I spent most of the day with my mother in Boulder, CO working with our friend, Boyd Schwartz doing a good amount of Brain Integration Therapy for my weary and stressed out brain from Pharmacy school.  The results remain to be seen, however I do report feeling a bit more integrated, balanced, and I'm not sure what else, but overall very good!  Click here to read more about Boyd.

The rest of the day looked like this:

Five Tibetans:  15 repetitions... yes!!
Alternate Nostril Breathing:  Yes!  8 inhalations/exhalations
Exercise:  About 1 mile of walking, it was in the cold, in the dark, on icy roads, so it was short, but we did it anyway.  Yes!!
EFT:  It felt as though I was clearing a million things today the the Brain Integration; I called it "EFT on Steroids", so I am very good with that counting as my daily EFT.  The main focus was clearing the stress from blocking my brain's ability to function optimally, and to aid my vision so that I can have better focus on what I'm attempting to read and comprehend. 

My food was minimal since I was out for most of the day and didn't think I'd be gone so long.  I may have another small snack before I go to bed so I don't get too hungry in the middle of the night, probably a piece of fruit, or a slice of bread.

In My Food Diary, I receive a "frowny face" (see below) if I don't eat enough calories.  I guess maybe I'll have a fruit AND a yogurt!

I will have more time to write tomorrow, so I will!  Until then, great night to you!

Recipe: Huevos Rancheros - A Healthy Version, Dairy-Free

Delicious Huevos Rancheros


Ingredients:
4 corn tortillas
2 tsp canola oil
1 c. Egg Beaters (or egg whites)
1 can organic black beans (no sugar added)
1/2 c. Green Chile Sauce (no sugar added - my favorite is 505 Southwestern)
1/2 avocado, sliced

Directions:
1) Soften and slightly crisp corn tortillas over high heat with the minimal canola oil, drain on paper towel and place 2 on each of plates.
2) Heat to warm the drained black beans, place half the beans over two of the corn tortillas
3) Cook eggs (I scramble them) in non-stick pan, and place half on each place on top of the beans.
4) Pour 1/4 c. of the Green Chile Sauce over the eggs on each place.
5) Place 1/2 of the sliced avocado over the sauce

Serves 2
        Without Avocado:                       With Avocado:

1/1/11 New Beginnings

January 1, 2011

New Beginnings

My Thoughts: The good news is that I weigh 9 pounds less than I did at the beginning of August, so have a little "head start" on myself.  The "other" news is that there is still a ways to go.  I feel so very optimistic and excited about this endeavor, and oddly feel a bit detached from all of the numbers.  Amusingly, on the way home from taking my son to the airport, I smiled to myself that 211.2 is a palindrome of sorts, a number, and the only meaning it has for me is what I give it.  It's also interesting that today is the first day of 2011, so one could look at the numbers in that way, as well.  I plan to fully enjoy every single one of those 211.2 pounds today, gracefully thanking them for being there, protecting me, serving me, and bless each and everyone one of them, even those that will soon no longer be part of my body, whether physical, mental or emotional.  What getting on the scale triggers is this long list of weights I remember being throughout my life, from the time I remember having a weight (and before!).  Here's a rundown:

• Birthweight: 9 lb, 2 oz.

• Age 8: 80 lb

• Age 11: 130 lb (I was also a very tall kid during these years)

• Age 13: 150 lb (this was when I first went to Weight Watchers, I think I got to 135 or something.  Notice how I remember the high weight, and not the low one.)

• Age 17, High School Graduation: 180 lb

• Age 18:  lost many pounds to fit into Bridesmaid dress for friend's wedding when I found out the size 18 that was ordered was really a size 14.

• Age 20:  married at 180 lb

• Age 20:  Maximum pregnant weight with oldest son, 205 lb. 

• Age 21:  lost many post-baby pounds by eating only 600 calories each day, riding my bicycle 20 miles each day and walking approximately 5 miles each.  This was probably my least balanced approach.

• Age 22:  Maximum pregnant weight with middle son, 180 lb, gained 25 pounds total. This was by far my healthiest pregnancy.  I was active, was careful of what I ate, ate enough to create a good healthy baby at 9 lb, 5 oz.  I gained LOTS of weight after I had him, during those nursing months, and was experiencing pretty powerful post-partum depression.

• Age 25:  Maximum pregnant weight with youngest son, 235 lb, gained 40 pounds.  This was a pregnancy wrought with dilemma and worry and taking care of two young boys.  We were concerned about my husband at the time's job, a potential move, and it was the middle of summer in Louisiana.  I'd never been so physically uncomfortable with all of the swelling and immobility.  Plus almost 10 lb of it was baby!

• Age 26/27:  Went from 187 lb to 142 lb, through Weight Watchers and a lot of aspartame.

  Since that time I've had various people weigh me, and just not tell me the numbers, just how much lost or gained.  That, for me, obviously, did not work.  These are the main weights I remember.  And, now I'm 43 years old and hope and plan to address my weight in a balanced, open, honest manner.

Data:

Weekly Measurements:

Weight:  211.2 lb

Fat: 46.5% 

Body Mass Index (BMI) 

From NutritionData.com (another favorite, especially for analyzing recipes):

You are a 43 year old woman, 5ft 7in / 170cm tall, with a current weight of 211.2 lbs. You lead a somewhat active lifestyle.

Your BMI
33.1

BMI is a standardized ratio of weight to height, and is often used as a general indicator of health. The "normal" BMI for an adult woman of your height is 18.5 to 24.9. This translates to a healthy weight range of 118 to 159 lbs.However, BMI does not take body composition into account. A weight above this range could still be considered healthy if your percentage body fat is less than average. For more accurate determination of body fat levels, consider using a body fat caliper. 

In light of this, I am not setting a specific weight goal at this time, to see what feels right as I approach the "ideal" range.

Monthly Measurements:

Waist:  44 in.

Hips:  46 in.

Chest: 47 in.

Thigh: 24.5 in.

Calf: 16.5 in.

Biceps/Upper Arm:  12.5 in.

Goals Met Today:

Five Tibetans:  15 Repetitions - we've been working up to this over the past few days. We started at 9 reps for a couple of days, then 12 reps the last couple of days, still aiming for the ideal 21 repetitions.

Alternate Nostril Breathing: yes, approximately 7 inhalations/exhalations

Exercise: Two mile walk into and out of Evergreen to get some Vietnamese lunch (in 12 degrees F, in the snow, with major hills)

Meditation:  Chakra Clearing, IAMU University

EFT:  (Click here for the EFT Manual)  

These are the statements I used to clear with the tapping method through EFT:

In the EFT process, I am gauging how much a statement or memory has an effect on me, on a scale from 0 to 10.  I feel so good about this endeavor that it was a little challenging to get much of a response.  However, as I re-read the "weight list", I could feel some agitation and regret.  

"Even though I have weighed the weights listed above..."

"Even though I have been hard on myself in the past..."

"Even though I have failed to keep weight off in the past..."

"Even though I have taken weight off in unhealthy ways..."

"Even though I feel agitated about these/this weight, I deeply and completely love and accept myself..."

"the skinny times, the fat times..."

Current Weight:  "Even though I weigh 211.2 lb, I deeply and completely love and accept myself..."

My Food Diary Report:

Breakfast:

1 serving of Blue Corn Meal pancakes, with tsp of pure maple syrup

1 pear

1 c. Matcha green tea, no sweetener

1 serving sugar-free Pumpkin Latte for driveto airport

Calcium and magnesium supplements, 1 glass of JointJuice

Lunch at the Vietnamese restaurant we walked into town to:

1 spring roll with shrimp

1 TBS peanut sauce

Hot and Sour Soup w/ tofu and rice noodles - I could barely eat a third of what was served.

Dinner Plan: Beau Jo's pizza - Beau Jo's is awesome because they have the menu online with all of the nutrition data available so I can pre-plan exactly what I want to have and how much of it.

So, my plan is to have a salad to increase my vegetables, and 2 slices of a medium pizza that consists of whole wheat crust, their traditional pizza sauce, artichoke hearts, basil, and feta cheese, and to drink water with my meal, mainly enjoying not only the food I've chosen for myself, but also the delightful company of my husband and boys who are soon to be going back to the colleges they attend. 

The green is "good", that I stayed within my desired limits, and the pink or RED is "bad", that I received a frowny face for that category.  White is neutral.  It does seem that when I reduce my saturated fat and sugar, that the underlying culprit is too much salt.  I'm ok with this today, since it is probably at least partially due to going out to eat for two meals in a day, and go forward with awareness for future meals.  Everything else appears to be right on:

It appears to be a successful day, with great energy and intention for even better days yet to come.  A whole big long endless stream of them.  I'm sure there's much more to write about, and I know I will get to all of it as I continue this blog.

Thank you for joining me on this journey, and allowing me to share my insights and techniques along the way.  Thank you, too, for sharing your thoughts and insights as you are inspired.

Many Blessings in this Grand New Year!