A Start-up Plan for Healthy Weight-loss, Healthy Journey!!!

Jump Start Your Journey

YOUrtruthdiet

I realize that I speak more about staying positive and less about weight loss.  I guess it’s because I strongly believe in staying positive and finding balance in every part of your life is necessary in staying healthy.  We can become easily distracted and discouraged when life throws a monkey wrench in our plans (my dad’s favorite saying), but now, I just want to talk about setting realistic goals.

When you’re starting out on your weight loss/healthy journey, it may be tempting to jump into things quickly because you want fast results, but sometimes that may come back to bite you on the bootay!  You didn’t gain weight overnight, and guess what?  You’re not going to lose it overnight, however, focus on enjoying the process.  Celebrate the small changes that you will make and big pay offs are sure to come.  Stay focused and DO NOT GIVE UP.  So what…

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“Hey, There’s a Pyramid on your Plate!”

Healthy Eating Pyramid (2)

When I first began my weight loss journey many years ago, I decided then and there that I was not going to give up ice cream, my momma’s fried chicken, and chocolate chip cookie dough.  No way!  I wanted to achieve dietary euphoria.  I wanted it all.  Is that even possible?  Well, maybe.  I kept thinking about the bulky hard cover text-book from my sixth grade health class;  the one that weighs a million pounds and has enough weight to rip a hole in a brand new JanSport backpack.  I thought about the Health & Fitness section of that book and the Food Pyramid Guide diagram.  It consisted of all of the basic food groups including a little junk at the very top.  Hmmmm, can I really have it all?  Many years later I met a nutritionist who put me on my a low-calorie diet and provided me with a food diagram/journal with a picture of…..you guessed it……the Food Pyramid Guide.  Euphoria.  Well, not quite.  Although the 1992 version of the pyramid provides a variety of food options, the proportions were way off in my opinion.  I can do without the 6-11 servings of grains/bread.  I settled for 3-4 servings instead.

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I went on to lose quite a bit of weight by sticking to the basics and I think that anyone who is having a hard time trying to figure out how to start a weight loss journey or just want to avoid fad diets, should not rule out this old school goody.  However, I would recommend using a new and updated model such as the one developed by the Harvard School of Public Health.  This model uses more updated scientific data based on our eating, physical activity, and weight control patterns.  Is it a one-size-fit-all solution?  Of course not, but it’s a decent and simple start.  Hey, we’re like snowflakes and none of us are the same, not even when it comes to dietary needs.  For further guidance, check out Harvard’s Healthy Eating Plate, a revised version of the MyPlate model, developed by the USDA.

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(Check out the link below to see how they compare)

http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate-vs-usda-myplate/

I like the Healthy Eating Pyramid because it takes into consideration physical activity.  In fact, it’s included in the actual model.  I’m also a fan of how it emphasizes good and healthy fats like nuts, seeds, and plant-based oils.  However, at this point my main criticism is that there is little or no focus on dairy-free or gluten-free options.  There are many revisions of the Food Guide Pyramid and many debates about whether or not they’re really healthy options or just simply marketing ploys, but you know, I think that even the most basic model and recommendations have to be considerably better than the junk many of us consume on a daily basis.  Eat six slices of how whole grain bread or six bags of BBQ potato chips?  Hmmmm!  I choose moderation!

Healthy Eating Plate (2)

(Check out my Youtube Vlog)

Healthy Journey!

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‘Slow Ride, Take It Easy’

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Let’s take a road trip.  You know, there’s something about choosing a new place to explore.  Going into the unknown.  Hey, you can even invite a few friends to come along or go solo, see new things, meet new people, and discover just how awesome of a driver you really are.  All you need is a destination, a plan, a map…..oh, wait, (we live in the 21st century) let’s make that a GPS, some dough, and an open-mind, right?  It’s a journey, but know this.  No matter how prepared you think you are, some things are not always within your control.  Poop happens!  Sometimes you run out of gas, you get a flat tire, you could lose cell phone reception, you could put the wrong address in the GPS, or miss a few turns.  My personal traveling experiences have taught me that I run out of patience and can sometimes become anxious when I have no idea what’s to come next.  I often wonder if I’ve driven past my exit because I’ve been on the highway longer than I expected to be.  Am I there yet?  Is this trip really worth the time and effort?  What have I gotten myself into?  The voices of doubt take over and the thought of turning back sounds just as good as the idea of moving forward.  Just when I wanted to give up and turn around, I  saw my next turn just a few yards ahead.

almost there

I think the premise of this road trip applies to my journey to fitness.  I started out with this grande vision of what I want to feel like and look like by the end of the year.  I created meal plans and food guides, made working out a priority, and set realistic weight loss goals.  One to two pounds a week isn’t bad, right?  The first two weeks of my journey were smooth sailing and I got results.  Then there was week three.  Then week four.  The scale stopped moving and confusion set in.  Folks, my body ran our of gas and so did my enthusiasm.  I felt stranded and wanted to thumb a ride back to my comfort zone of junk food binges and couch potato living.  However, this isn’t my first rodeo, Folks.  Weight loss isn’t a new phenomenon to me.  I’ve lost over 90 pounds and have managed to keep 80 pounds off for over a decade now.  Was my journey easier just ten years ago?  Hmmmm!  I wouldn’t say it was easy, but when you’re carrying an excessive amount of weight and making even the smallest changes to your diet and moving more, the body responds differently.  The pounds fly off.  However, when you’re closer to your ideal weight, the body doesn’t give up the fat as quickly.  You have to challenge your body.  You have to recognize and understand your body as it is now and not how it was before.  Gone are the days of dropping two pounds in your sleep by cutting a few calories here and there.  Gone  are the days when sneaking in a few sweet treats didn’t make much of a difference.  The body is now smarter and stronger.  The body knows ‘real’ food calories from junk food calories and it’s not easily fooled.  I now understand the power of clean eating, but no matter where you are throughout your journey, balance and consistency are key.

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Week five is here and I’ve already noticed some changes.  I’m starting to feel lighter again and I’ve lost inches.  My workouts are getting somewhat easier and.  I honestly think that my body really needed this week of recovery (Thanks, Shaun T.). I feel that my body is not responding to the Insanity program and my healthier meals.  On second thought, I’m not ready to quit my journey.  It’s time to chill out and stop worrying so much.  I could definitely be doing a lot worse.  It’s going to be a slow ride, but I’m closer now than I was a month ago and that my friends is pretty darn awesome!

Healthy Journey!

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What’s the Fuss?

frustration

Sometimes things fall into place right before you throw in the towel.  Yesterday’s post was an explosion of impatience and lack of understanding.  You know, sometimes when everything else in your life seems like it’s falling apart or not going the way it should, we can take that frustration out on everything else in our lives that’s still going great.  For me, I’m not a huge lover of technology.  Not because I don’t think it’s cool, but I don’t really understand it.  If a video doesn’t upload right, I get frustrated.  If I can’t publish a movie due to a conflict with missing or misplaced files, I get frustrated and want to start all over again no matter how much work I’ve put into the original.  That was my hell yesterday and you know, I look back and realize that although I was frustrated, I didn’t give up.  I walked away, regrouped, came back and tried something different that actually worked.  While going through all of that nonsense, I was determined to take my frustration out on Insanity and complained about completing the workouts, but as I said before, I’m no quitter.  I actually did the workout and felt pretty (bleeping) good afterwards.  It’s just 40 minutes of my life and what an awesome way to spend it.  Also, the cherry on top of yesterday’s ‘whine’ fest is that my eating was on point (dessert included).  So what was all of the fuss all about?

You’ll just have to see for yourself.  Ladies and gents, I give you my very first YouTube, fingerlickinNutrition video.

 http://www.youtube.com/watch?v=430NDbt9zAQ

Healthy Journey!

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The Insanity of Love

Insanity Update!

YOUrtruthdiet

Love is tricky. Love is exciting.  It’s fun, new, and perfect.  Until it’s not!  Well, that’s how I’m feeling about Round 2 of Insanity.  I’m five weeks into the program and feeling really discouraged with the little results I’m seeing.  I still think it’s an awesome program, but I don’t think high intensity workouts are the perfect match for my body when it comes to losing weight.  The first time I did Insanity, it was about having the courage to follow through.  However, this time, I want to lose weight, gain muscle, and build endurance.  So far, I’m getting two out of three, which ain’t that bad, but it sucks to see the number on the scale steadily creeping up especially since my diet is much better now than during the first round.  Maybe I’m eating too much?  Maybe too little?  Maybe I’m not pushing hard enough (I’m keeping up…

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Week 4: No More Crying, Feel the Burn!

crying in baseball

Wow, I’m such a bad blogger!  I am back now and as always I’m eager to talk about food.  I don’t have many pictures to share this week because I’ve been eating a repeat of last week’s menu mainly because I want to get rid of leftovers.  I’ve added a few new exciting editions and I’ve kept a few classics.   Check out these babies…

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Fish Tacos w/ Homemade Whole Wheat Wraps and side of Kale Salad

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Veggie Burger w/ Whole Wheat Wrap (love these things) and salsa

 

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Mango-Tomato-Avocado-Edamame Salad w/ Shrimp

I’m still not seeing the results I want to see after changing my diet to fresher and cleaner foods, but I think in time I will see some.  When doing high Intensity workouts your body tends to do crazy things like retain water to protect the muscles and in turn, the scale does not move.  Well, sometimes it does, but not in the right direction.  I’m trying to sweat it.  I am taking a few notes from the Elite Nutritional Guide that comes with the Insanity workout.  I think my ratio of fats, protein, and carbs may be off and so I’m going to pay more attention to that, but folks, I will not sacrifice flavor.  No way, no how!

I am getting stronger and taking fewer breaks during my workouts.  I don’t take any breaks while doing the Insanity warm-ups, which is a great improvement for me.  There are a few exercises that I really focus on and try not to quit before the 30 seconds or minute is up, however, I’m still struggling with the floor planks and floor whatever.   It’s tough, but I’m determined to finish this program feeling healthier and stronger.  I’ve wanted to quit so many times, but I keep telling myself that I’m so close.  I can’t accomplish anything by not doing anything or going backwards.  I’m right where I need to be and Folks, I’m going to continue to kick major bootay!

Healthy Journey!

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