Building a Better Me

Kahntest is Over, Kwest Remains

2012-06-07T22:50:00.002-05:00

So it's been a long while since I've posted here. The contest came and when. I of course didn't win (you would have heard about it), but I did make some new friends and enjoyed the food. It took me a few months before I ventured back to Genghis Grill, but I have made my way back since.

I'm now fighting to get back to where I was before Christmas last year. I had gotten to almost loosing 160lbs. since joining Weight Watchers two years ago. I gained back 20 of that, but have been maintaining for the most part.

Stress with work and family were the main factors that contributed as well other personal matters I have been dealing with. None of that type of stuff is good for an emotional eater like me.

I also realized that I had blown through the boost of confidence I had when I was first on my loosing streak, and I kind wanted to live a little like I used to. Finding a balance between the old me and the new me has been hard to do and has contributed to my current setback.

I am starting to get back on track now though, and am looking at ways to work through some of the issues that have been affecting me.

One good think is while I did find my comfort in food again I didn't do it in the same way I used to. There were a lot more vegetables and fruit to be had. There were nights where I ate some comfort food. It didn't always taste as good as I remembered. After a night where I indulged, however I was usually good for the next day or two (but when I felt particularly low this wasn't always the case).

At least I can say that I have trained myself to make better choices when I do turn to food as a coping mechanism. That's a good thing.

Cheating to Win

2011-02-19T03:05:00.000-06:00

Loosing weight is takes dedication, but you have to let yourself off the hook every now and again. In my last year of weight loss I've learned that occasionally you have to be willing to give yourself a break and cheat a little.

I've had a couple candy bars in the last year. On my vacations I didn't exactly stick to my points limit. I've had a restaurant desert or two. And of course I've had pizza. You have to let yourself off the hook or else you can feel deprived and may end up just throwing all your hard work out the window.

I normally allow myself off the hook on Thursday or Friday. This is because my weigh in day is Thursday, so I have an entire week to work off the extra calories. I try to be conscience of what I'm doing though. I don't let myself go overboard.

I tend to like to pick one item to cheat on. So if I'm going out to eat I may order a decent sized steak rather than the fish or chicken. I could order a salad for dinner and then a rich desert. No matter what I do I try to offset it a little bit so that I don't feel like I've completely thrown the rulebook out the door.

It's not something you want to do all the time, but it's important to do it every now and again just to keep yourself satisfied.

There are also little cheats you can do. You may remember that I'm a chocolate freak. I have a few chocolates that I've found that are only one or two points a piece. I keep these on hand, so if I need a chocolate fix I can just grab one of them and give myself a little cheat. Since it's only a couple points it's not a huge issue for the day, and it gives me a chance to enjoy one of my favorite treats.

So don't be afraid to cheat a little every now and again. It may help you stay on track in the long run.

On the menu today: (nutritional information) [POINTS Plus]

Breakfast:

1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:

Genghis Grill Bowl - Teriyaki Chicken Bowl

Chicken, Black Pepper, Just a little Salt, Cabbage, Classic Stir Fry Mix (Carrots, Green Beans, Onions), Pineapples, Island Teriyaki Sauce, Brown Rice (399.7 cal / 4.1 fat / 59.5 carb / 8.22 fiber / 31.2 prot)

Dinner: (my cheat meal because normally I'd have fish or chicken)

8oz Sirloin Steak [12]

Salad (greens and tomatoes) [0]

Fat Free Vinaigrette [1]

Very Large Sweet Potato [12] (probably an over estimation)

Butter [2] (had butter and cinnamon on the side, used about 2 tsp)

Dinner Roll [6]

Peanuts [5]

Steak Sauce [0]

Snacks:

1 Large Banana [0]

Kashi Chewy Granola Bar Cherry Dark Chcolate [3]

A few Sun Chips [2]

20 Baby Carrots [0]

1/2 - 1 Cup Grapes [0]

2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

#gghealthkwest

Trouble at the Scale

2011-02-17T23:30:00.000-06:00

Ok. I have to be honest this week. I expected to gain or loose very little at my Weight Watchers meeting. I tend to have this cycle of loosing big numbers and then having a few off weeks then loosing big numbers again. It ended up being a good week having lost 2.4 lbs. (up to 7 total since starting the Genghis Grill Health Kwest), but what would I have done if I had lost very little or even gained?

You can't expect the scale to plummet each week. Normal weight loss doesn't mean you loose big numbers consistently. There will always be the week where you indulged, the week were you didn't exercise, and the week where you did everything right and still the scale didn't move. It's all part of the process. The important thing to consider is how you deal with it.

You have to be able to realize that these little hiccups are not the end of the world. Do not let them discourage you. The process of getting your weight under control is a long one and a single weigh in is just one step in it.

When I have a gain week (and I have had several over the past year) I remind myself that I was at that weight once and I can be there again. I also take the opportunity to look back on what I'd done in the past week and see if there is anything I need to change.

If I have a week with a low number lost I do feel a little discouraged, but I realize that a loss is a loss and that's a good thing. I also look back and see if there is a change I have to make.

The most importing thing is to not get discouraged. It can spell disaster especially if you're an emotional eater. It's tough. I know. I've been there. But you can't ruin your entire journey over a single misstep. All those cliqued sayings apply... "You can't bake a cake without breaking a few eggs." "Don't cry over spilled milk." "Tomorrow is another day." etc.

This is where having some support can come in handy. If you feel yourself beginning to feel discouraged lean on your support network. They can help you lift yourself up.

If you can find a way to weather the low points then it will make your journey a smooth one.

On the menu today: (nutritional information) [POINTS Plus]

Breakfast:
1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:
Genghis Grill Bowl - Citrus Chicken Bowl
Chicken, Citrus Garlic Herb, Carrots, Bamboo shoots, Mongo Mix, Squash & Zucchini, Ginger Citrus Sauce, Brown Rice (cal 384.9 / fat 1.2 / carb 55.2 / fiber 11 / prot 30.6) [8] (Only ate half because I got so full, but I always write the full points down... the rest is still in the fridge) :)

Dinner:
Ham and Cheese Sandwich [10]
Mixed Greens [0]
Cheese (estimate 2 Oz [6]
Balsamic Vinaigrette [3]

Snacks:
1 Large Banana [0]
1 Skinny Cow Low Fat Fudge Pop Minis [1]
Kashi Chewy Granola Bar Cherry Dark Chcolate [3]
1 Package Planter's Nut-rition Heart Healthy Mix [7]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]
1 Cup Fat Free Cottage Cheese [3]

#gghealthkwest

Committing to a Change

2011-02-16T23:11:00.000-06:00

Probably one of the hardest steps on your weight loss journey is one of the very first ones you have to take. You have to want to make a change. And I mean really want it. You have to be willing to change your habits and make sacrifices in order to see it through. You have to commit to making a change.

It should be fairly obvious. If you could continue living the way you currently are then you'd be at your goal weight already. Obviously something is going to have to change in order to get you to that point.

I talked before about the moment I knew I needed to make a change. That was the moment I committed. It was not easy to do. I knew that if I was serious about loosing weight I had to make some drastic changes to how I ate.

When I first started on Weight Watchers I started eating a lot of salads. I cut out almost all junk food. I did the typical "diet" things. I knew I was not going to be able to live like that forever, but the reason I did it was to start to push myself in the right direction. I knew where my weaknesses were. I needed to get away from them for a time and then eventually find a way to work the back in. I'm not saying that's the right way to do it or that I will work for anyone, but it helped me prove to myself I could make drastic changes if I needed to.

I've heard a lot of people say, "I want to loose weight, but I can't..." The exception could be anything from exercising to cutting out a favorite food or beverage. I don't believe you ever have to completely deny yourself the things you like, but if you say you can't do something you're throwing up a roadblock and hurting yourself.

Think about it. You're giving yourself an out. The moment you have to decide between your weight loss journey and the thing you can't live without you're most likely going to stray off your path.

My can't live without item would have been chocolate. I could have said I'm just not giving it up. Instead I realized that I needed to find a better way to enjoy it. I didn't need to give it up I needed to change how I used it. It should be the special treat it's meant to be and not the crutch I had turned it into.

I appreciate chocolate so much more now. I often have a little bit of chocolate daily. I don't have to have a big old candy bar anymore because I've realized that just a small taste is enough. I would never have gotten to this point though had I not been willing to change.

Tomorrow I'm going to talk about dealing with setbacks. I've had a few during my year of weight loss and you will too during your journey. Tomorrow is also my weigh in day. Based on my last few weigh ins I'm due for an off week this week, so I wouldn't be surprised if it's a small loss or even a small gain. We'll see.

On the menu today: (nutritional information) [POINTS Plus value]

Breakfast:
1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:
4 slices Sara Lee Delightful 100% Multi-Grain Bread [5]
4 slices Fat Free Cheese [3]
1/4 cup Sliced Banana Peppers
2 Cups Progresso Tomato Basil Soup [8]
2 Skinny Cow Low Fat Fudge Pop Minis [3]

Dinner:
Genghis Grill Bowl - Teriyaki Shrimp Bowl
Shrimp, Dragon Salt, Black Pepper, Classic Stir Fry Mix (Carrots, Green Beans, Onions), Mongo Mix (Red and Green Peppers and Onions), Green Onions, Pineapples, Island Teriyaki Sauce, Brown Rice (374 cal / 1 fat / 60.5 carb / 8.5 fiber / 16.3 prot) [8]
1 Skinny Cow Chocolate Ice Cream Sandwich [4]

Snacks: (I was kinda snacking today)
1 Large Banana [0]
1 Cup Grapes [0]
20 Baby Carrots [0]
Kashi Chewy Granola Bar Cherry Dark Chcolate [3]
1 Babybel Light Cheese [1]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

#gghealthkwest

Eating Your Feelings

2011-02-15T22:53:00.001-06:00

So yesterday I talked about a very emotional time for me during my weight loss journey. It's understandable even to those who don't have a weight issue the yearning to eat "comfort food" during a time like that. The problem is that many emotional eaters eat like that to console any feeling. I was like that, and still have to watch myself now.

When I was happy, I would eat. When I was sad, I would eat. When I wanted to celebrate something, I'd suggest a restaurant. Of course the list goes on and on. The really vicious thing about it is I was miserable at 400+ lbs. and I ate because I was miserable.

As an emotional eater you have to try to separate the "eating to feel better" from the "eating to survive" cravings. It's not an easy task to do. Here is what I did.

First I replaced the items I snacked on. I changed from cookies, candy, and chips to carrots, popcorn, and salads (with light dressing or simply vinegar and spices). That way I didn't feel guilty about the things I was eating. I know that's a rather drastic thing to do, but I knew where my weaknesses were and I had to take control of them rather than continuing to allow them to control me.

After I did this I really started to concentrate on what I was feeling when I got a craving to eat. I would go up in the kitchen and just stand there thinking for a moment and looking around. Sometimes I'd realized I didn't really need anything. Sometimes I'd realized I just needed a drink. And sometimes I would get something to eat.

Even when I selected something I always asked myself, "how will I feel later about the POINTS I'm using for this?" Basically is the satisfaction I'm going to get out of this item enough to make me not feel guilty later or upset that I won't let myself have something else?

There would be times I'd decided that the cookie was worth it, and there would be times I'd think 20 baby carrots would be much better than the one cookie. Slowly I started to change how I ate. I'll admit though it was much easier to stop eating for the happier emotions than it was for the sad ones.

After doing this for a while a funny thing happened. I started to get happier and gain more confidence. The reason is because I was loosing weight. That kind of an accomplishment really has an impact on you that you can't believe. I started to no longer crave the cookies and candy as much as I used to, and because I wasn't feeling down all the time I didn't feel the need to eat as often.

You've probably guessed by now that I wasn't an easy process, and not everyone will be able to do it the same way. It may be better to find an activity to do instead of eating something. Maybe you could pick up the knitting needles or you could do some push-ups. I know it may sound weird, but it's worked for some people. The key thing is you have to want to make the change. No one else is going to do it for you.

That's the topic for tomorrow: committing to change.

On the menu today: (nutritional information) [POINTS Plus value]

Breakfast:
1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:
Footlong Subway Turkey Breast on wheat [14]
2 triangles of Pepperjack Cheese [1]
Cup of Vegetable Beef Soup [3]

Dinner:
Genghis Grill Bowl - Italian Chicken Bowl
Chicken, Crushed Red Pepper, Citrus Garlic Herb, Black Pepper, Mushrooms, Mongo Mix, Squash & Zucchini, Spinach, Roasted Tomato Sauce, Udon Noodles (363.1 cal / 3.4 fat / 49 carb / 2.6 fiber / 32.6 prot) [9]
Dirty Martini [9] (I rarely drink, but this was a nice way to end a long day)
3 Olives [0]
1 Skinny Cow Low Fat Fudge Pop Minis [1]

Snacks:
23 Emerald Nuts Cocoa Roast Dark Chocolate [4]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

Exercise:
1.25 miles walking during breaks.

#gghealthkwest

Crossroad

2011-02-14T22:21:00.001-06:00

Last week I talked about loosing my father and how that affected me and made me even more committed to my weight loss journey. What I didn't mention is that there was another very different direction that I could have taken.

You see I am an emotional eater. Specifically I eat when I'm feeling down or depressed or when I'm feeling overly stressed. Obviously loosing dad made me feel this way. Loosing someone close to you brings a tremendous amount of pain. Add to that the stress of making arrangements and dealing with family and friends that are "just trying to help" but always seem to be stressing you out more instead and you've got a disaster brewing.

I had a decision to make. I could throw out the six weeks of progress I had made or I could continue with the program. It helped having a meeting the day after dad died. Since it was at work and I needed to go and hand off some work before going on bereavement I decided to weigh in and then go up to my cubical and get my things in order. It was so good I did. That was the day I got my star for 5% lost. I would have normally been excited, but to tell the truth I really wasn't feeling much of anything that day.

I decided to track the rest of that day. I think it was partly because It gave me something to focus on and control. I knew though that I couldn't keep it up. People always bring food to you when you loose someone. And the food they bring is usually "comfort food" which is not really comfortable for someone trying to watch what they're eating. The temptation is overwhelming and your emotions and habits are telling you to eat.

I knew I'd snap if I tried to stay on plan and deal with everything else I was dealing with. I decided I had to let go and take care of myself emotionally. There are only two days that I've never tracked or tried to track for since I've been on Weight Watchers. Those are the Friday after dad died and the Saturday of the funeral.

I still tried to make some healthier choices, but I did have a piece or two of chocolate cake and a fried fish sandwich. I know I went way over my POINTS budget those two days.

I had to force myself to go back on the program on Sunday. I really didn't want to, but I had told myself when I made the decision not to track that it was only through Saturday. I had to get back to it.

That next week I wrote my "manifesto" stating my commitment to loose weight and live past my newly established expiration date. I have it posted on my personal blog, my Facebook page, and in my cubical at work. It reminds my of the commitment I made to myself and to the memory of my father.

I've been thinking about that time a lot lately. It was almost a year ago. I think how different my life would be now if I'd made the decision to go the other way. To stop loosing weight and go on living the way I was. I don't think I'd be as happy with myself as I am today, and I know I wouldn't be part of this contest. I also think about the people who have told me I inspired them. If I hadn't make the decision I'd made then who would have done that?

It's amazing the impact the decisions you make can have. The next time you find yourself at a crossroads stop and think about how that decision will impact not only you, but those around you. Will you be able to live with the decision knowing how it could affect others? It's true that sometimes we can't see the ripples of our decisions, but I think if you try to consider their impact on others there's a better chance you'll make the right decision.

Tomorrow I'm going to talk a bit more about emotional eating. This weekend has been a little emotional for me, and in a couple weeks when the anniversary of dad's death rolls around I'm going to be feeling a lot of this all over again.

On the menu today: (nutritional information) [POINTS Plus value]

Breakfast:
1 1/2 Cup Multi-Grain Cheerios [4]

Lunch:
4 slices Sara Lee Delightful 45 cal 100% multi-grain bread [5]
12 slices of thinly sliced deli sliced ham [4]
2 slices Far Free American Cheese [1]
2 Tbsp Relish [1]
2 Tbsp Dijon Mustard [0]
2 Tbsp Horseradish Mustard [0]
10 baby carrots [0]
1 Cup Radishes [0]
1 Mott's No Sugar Added Healthy Harvest Granny Smith applesauce [1]
1 Jell-O Sugar Free Chocolate [2]

Dinner:
Genghis Grill Bowl - Spicy Shrimp and Scallop Bowl (based on the Firecracker Bowl)
Shrimp, Scallops, Dragon Salt, Classic Stir Fry Mix (Carrots, Green Beans, Onions), Green Onions, Water Chestnuts, Dragon Sauce, Brown Rice (480.5 cal / 2 fat / 55 carb / 7 fiber / 33.6 prot) [9]

Snacks:
1 large banana [0]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]
1/4 Cup Planters Nut-rition Antioxidant Mix [5]
1/4 Cup Planters Nut-rition Omega-3 Mix [4]

Exercise:
1.25 miles walking during breaks.

#gghealthkwest

Working it Out

2011-02-13T23:12:00.000-06:00

One of the hardest habits for me to get into has been working out. I've been lucky enough to continue to have lost even though my workout schedule has been erratic. That's not going to last forever though, so I'm now trying to remedy this.

When people hear the term "workout" they tend to think gym. That doesn't have to be the case though. You can workout by walking around your neighborhood or at a nearby park. You can also do things like go to the local zoo or spend a day window shopping at the mall. These hidden workouts often are easier to do because you're in a different mindset. I mean I can walk through the zoo all morning, but if I take a walk around the track in the gym for some reason I tire of it quickly.

Also consider taking it back to the playground. We all used to play games like tag and jump rope as kids. They were fun to do then and can be fun to do now. If you have kids it can be a great family activity. Making exercise into a game is a great way to make it seem less like a chore.

If you do decide to go to the gym there are a few things I've found that can help out a lot. If you're especially new to the hole experience see if the gym you're joining gives you any free trainer sessions. When I joined a local YMCA I got 4 free trainer sessions. They are invaluable because the trainer will teach you how to use the equipment and how to do some of the exercises properly. They'll even help you figure out where you should start your weights at. And since they're a scheduled appointment that you'll loose if you skip out on it makes it harder to decide not to go.

I know when I did my first personal trainer session I felt anxious and feared that they would judge me (at that time I weighed 380+ lbs., and have never really exercised, so I had no idea how to do it). Personal trainers see people of all sizes and experience levels all the time. They are there to work with you, not to judge. I made myself go through with the first session and was glad I did. After it I was more than happy to make the next appointment.

If you find that it's hard to keep yourself motivated to go then I'd suggest finding a workout buddy. Having someone else there often makes the time pass quicker. You'll also have someone to push you when you start to waiver. It's also someone who's counting on your to be there, so it makes you more accountable. It's easy to give yourself an excuse not to go to the gym, but when you have to repeat it to someone else it becomes much harder to do.

If you can't find a workout buddy then consider having some music or a magazine for when you're doing cardio. Having something to distract you means that you're not concentrating on the fact you still have 10 minutes left on your run.

There's often a question about when to exercise. I've heard many different schools of thought. Some people say you should only do it in the morning. Some say the evening. I've been told it really doesn't matter when you do it as long as you start a routine. Personally I've found that if I do it in the mornings on the weekend I feel more energized during the day, but during the week it has helped me wind down after a long day.

What to do when you're there is another question that you may have. When it comes to cardio I stay away from the elliptical and stair climber machines. I like to do the treadmill and bikes. I have friends who hate the treadmill. Everyone will have their own preference. The important thing is that you find what you like to do. When I go to the gym I mix cardio and weight training. I find that it's easier to do 15-20 minutes of cardio and then cool down while doing weights, but everyone is different.

That about sums up what I have for now on working out. I speak from experience when I say it's tough to get yourself started, but it gets easier as you go.

I've got a lot of different topics floating around in my head, so I'm not sure exactly what I'm going to talk about tomorrow. So for now we'll call it the "surprise topic."

On the menu today: (nutritional information) [POINTS Plus]

Breakfast:
4 egg whites [1] (I asked for 2, but what they brought had to have been more like 4)
1 Fruit Cup [0]
2 Sweet Potato Pancakes [12] (guessing at these here, got it with no butter or powdered sugar)
1/4 Cup Sugar Free Maple Syrup

Lunch:
2 Slices Sara Lee Delightful 100% Multi-Grain Bread [2]
2 Slices Fat Free American Cheese [1]
2 Cups (on can) Progresso Light Chicken Noodle Soup [4]

Dinner:

Genghis Grill - Mongo BBQ Chicken Bowl
Chicken, Citrus Garlic Herb, Classic Stir Fry Mix (Carrots, Green Beans, and Onions), Green Beans, Mongo Mix (Red and Green Peppers and Onions), Mongo BBQ Sauce, Brown Rice (368.9 cal / 1.5 fat / 54.2 carb / 8.9 fiber / 31.1 prot) [8]
Skinny Cow Caramel Truffle Bar [3]

Snacks:
2 Cups Cauliflower, Raw [0]
1 Package Planter's Nut-rition Heart Healthy Mix [7]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

Exercise:
Had a lighter workout today because I was fighting some congestion.

15 minutes on the bike at 17 mph on level 12.
5 minutes walking on track.

#gghealthkwest

Weekend Weaknesses

2011-02-12T22:03:00.001-06:00

The weekends can be the hardest time to eat healthy. Most people lead a less structured life on the weekend. We ditch our usual early morning alarm and sleep in. We stay out later with friends. We may not make plans and instead spend the day around the house with easy access to the fridge. Or we may be going to a party or other function where food will be readily available.

It's easy to eat healthier at work. You can plan your snacks and lunches ahead of time and pack only the best. You can leave your money at home and shun the vending machine. You don't have a fridge or pantry full of food calling your name. That's not the case on the weekends.

This is one of the instances where will power really is involved. You have to watch yourself and resist the temptation to indulge. If you have others around you who can support you and help stop and reconsider a bad decision before you make it then that's good too, but ultimately you're the one who has to take responsibility.

I've found that there are a few things you can do to help fight these weakness on the weekends. The first one is easy. Don't keep the food that temps you the most in the house. In my house there are none of those large bags of potato chips. I had to do that when I first started changing my diet. I've also nixed containers of ice cream because I just can't trust myself with them.

I do however have individual bags of baked potato chips. I also have individual ice cream novelties and individually wrapped chocolates. I can still have all the things I love, but I found that if I have them pre-portioned I don't run the risk of making the same mistakes I used to make.

The next thing I do is to make sure to have breakfast every morning. Even if I wake up at 10 am I still have a bowl of cereal, some egg whites and toast, or at the very least a piece of fruit (my house has bananas and granny smith apples on hand). Often that means I'm going to be having a later than usual lunch (like I did today). You don't want to skip a meal. I've found I feel hungrier if I do. It also causes you to play a head game. You think, "I'm OK I didn't have breakfast," and then eat way more than you should for lunch, dinner, and/or snacks.

The last lesson I've learned is to keep fruit and vegetables on hand and in a more convenient location than less healthier snacks. This way if I do feel peckish I can reach for these healthy choices.

Sometimes I'll even have a handful of nuts, but be careful! It's easy to get into mindless snacking with nuts. A few nuts are good, but too many and you've consumed an awful lot of calories and fat. I always have to measure my portion because I just don't trust myself otherwise. A quarter cup of nuts is often a good amount for a quick snack (for you Weight Watchers types that's usually around 5 POINTS Plus). Since the calories in nuts are usually contained in the fat it takes longer to process them. That may help curb your snacking later in the day.

So there you have it. I hope my experience and the lessons I've learned can help you remain strong on the weekends.

Tomorrow I'm going to talk a little bit about exercise and working out.

On the menu today: (nutritional information) [POINTS Plus]

Breakfast:
1 1/2 Cup Honey Nut Cheerios (3 fat / 44 carb / 4 fiber / 6 prot) [6]
1/2 Cup Silk Pure Almond Vanilla Almondmilk [1]

Lunch:

Genghis Grill Bowl - Steak and Shrimp bowl (based on the Bowl of Seoul recipe)
Marinated Steak, Shrimp, Cayenne Pepper, Dragon Salt, Mushrooms, Mongo Mix (Red and Green Peppers and Onions), Green Onions, Spinach, Tomatoes, 3G Sauce, Udon Noodles (618.2 cal / 13.5 fat / 60 carb / 2.6 fiber / 52.3 prot) [15]

Dinner:
2 Cups Progresso Light Savory Vegetable Barley soup (120 cal / 0 fat / 28 carb / 8 fiber / 4 prot) [3]
2 Slices Sara Lee Delightful Multi-Grain Bread [2]
2 Sliced Fat Free Swiss Style Cheese [1]

Snacks:
Baked Apple with Walnuts and Yogurt (includes a little brown sugar and spices) [5]
3/8 Cup Far Free Ranch Dressing (added some Cayenne pepper to spice it up) [2]
1 Cup Broccoli [0]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk (if you're noticing a pattern it's because I always have a large glass of this before I go to bed. It's how I unwind and I plan it in every day.) [7]

Exercise:

Saturday's are my off days for exercise. You have to give yourselves breaks and cheats every no and again. Often though I get some hidden exercise by going shopping and walking around the store, joining in a game that involves physical activity, or going to an exhibit and walking around.

#gghealthkwest

In Loving Memory of William E. Martin

2011-02-12T03:07:00.000-06:00

As I mentioned in my Tuesday post today I plan to talk about why I am committed to weight loss and why I chose to do this contest. It really isn't because of the money (although I'd be lying if I said I wouldn't take it). That would just be a nice bonus. My reason is very simple. I don't want to have to see other families go through what my family has gone through the last year.

On February 24th, 2010--the day before I found out I lost 5% of my starting weight--my father, William E. Martin passed away. It was so sudden and shocking to all of us. I had talked to him just hours before it happened and there was no indication that anything ominous was about to occur.

His official cause of death was myocardial infarction cause by coronary artery disease with uncontrolled type 2 diabetes mellitus as a contributing factor. Basically he had a heart attack and his diabetes helped contribute to it.

The diabetes had made a large impact in his life before his death. It had escalated to the point where he had to take daily injections of insulin. He had had several bouts of congestive heart failure. He'd also lost his right leg to a flesh eating disease that was probably exacerbated, if not caused, by his diabetes.

The truly sad thing about all of it is his type 2 diabetes was preventable. He didn't have to suffer the quality of life issues he experienced. He didn't have to loose his leg. He didn't have to die at 54 years and 13 days.

A couple days after the funeral I realized something. I had an expiration date. My dad's death established what my lifespan could be. I might only have 23 years left. That was unsettling to say the least.

My doctor had already told me I was on the cusp of having diabetes. I had been prescribed Metformin. I was headed down the same path as my father at a much younger age. That could mean that 54 might be an optimistic estimate. I just couldn't let that happen.

I made a second vow to myself. I promised myself that I would loose the weight and loose it for good. There was no way the weight loss journey I set myself on was going to fizzle out. I could no longer afford to put it off to next year.

I also promised myself that I'd start to be more vocal about my desire to loose weight. I started posting to my Facebook profile updates of my weight loss. I posted both successes and the few failures I experienced along the way. I never allowed the failures to phase me either. If I gained one week I knew that I could loose it again. After all I was there once I could be there again.

A weired thing happened too. Nothing seemed impossible anymore. It was like something clicked in my brain and all the things that for years I told myself were too hard to accomplish suddenly looked so easy. I have to think that in some way that's dad helping me through it.

So that's the reason I want to loose weight... so that I don't have to experience the same things my dad experienced. I know that he wouldn't want that for me. It's also the reason I decided to join this contest. My family had to find out the hard way what could happen. No other families should have to experience this. When I heard about this contest I knew I had to do it. If there was a chance that my experiences so far could help inspire even a single person to make a change then it will be worth it. It's the legacy my dad will leave behind.

Today, Friday 11, 2011, would have been dad's 55th birthday. My brother, mother and I spent the day doing what my brother and I probably would have done with him today. Taking the day off and hitting the casino. That's why this posting is being done so late. It was our way of celebrating him doing something we knew he would have loved to have done.

Tomorrow I plan to impart a little wisdom that I've gained over the past year of weight loss. It's much easier to do the right thing during the week. When it comes to weekends it's very easy to slip up. So the topic is going to be battling those Weekend Weaknesses.

On the menu today: (nutritional information) [POINTS Plus]

Breakfast:
1/2 Cup Egg Whites (equals about 4) [1]
1 oz Kraft 2% reduced fat sharp cheddar shredded cheese [2]
Dill, Pepper [0]
2 slices Sara Lee Delightful 100% multi-grain bread [2]
2 tbsp Polaner Sugar Free Concord grape jelly [1]
10 sprays Parkay Butter Spray [0]

Lunch:
Genghis Grill Bowl - Buddhist Bowl (slightly modified)
Tofu (yes Tofu... don't make that face), Yellow Curry Salt, 3G Mix (green beans, bean sprouts, bamboo shoots), More Green Beans, Baby Corn, Squash and Zucchini, Honey Soy Sauce and Brown Rice (363.4 cal / 5.1 fat / 60.8 carb / 10.7 fiber / 17.6 prot) [9]
Vitamuffin VitaTops Banana Fudge muffin top [3]

Dinner:
Turkey Wrap - Tortilla, Deli-sliced Turkey, Swiss, Lettuce, Tomatoes, Mustard, Relish [8]
Fruit Cup - Strawberries, Pineapple, Cantaloupe, Honey Dew, Grapes [0]

Snacks:
1 snack package Blue Diamond Almonds Habanero BBQ Almonds [5]
1 Special K Bar Blueberry [2]
12 baby carrots [0]
12 radishes [0]
3/8 cup fat free ranch dressing [2]
2 cups Silk Pure Almond Dark Chocolate Almondmilk [7]

Exercise: (about an hour total)

22.5 minutes run/walk on the treadmill for 1.27 miles (varied speed throughout)
5 minutes run/walk on track for 0.3 miles
50 leg presses at 100 lbs.
50 leg presses at 125 lbs.
50 leg curls at 50 lbs.
50 leg curls at 90 lbs.

#gghealthkwest

Meeting of Minds

2011-02-10T22:07:00.001-06:00

First off today was my Weight Watchers meeting day. My weigh in was 254.6 which is down 3.6 lbs. over last week's weigh in!

So I've mentioned Weight Watchers in all of my posts so far. Part of it is because I want to give credit where credit is due. When I started down the weight loss path I was lost. Weight Watchers helped me figure out what was good, what was bad, and just how much of the bad I could have and still be good.

One of the cool things about this is I get to go through a lot of the Genghis Grill bowls and figure out the POINTS plus value for them which is so cool. By the time I'm done I'm going to have a whole lot of created items in my Weight Watcher's online menu.

For me the most important part of Weight Watchers has really been the meetings. You have a leader there to cheer you on when you succeed, build you up when you are down, and answer your questions when you are lost. The beauty of it is the leader has been there too. They may not have lost as much as you are needing to, but they know about and understand those dirty little secrets you have (like eating an entire bag of potato chips or that huge bowl of ice cream).

The next important component any my real focus of this entry are the meeting members. I'm lucky enough to be part of an at work meeting. The people at my meeting work where I do. I bump into a lot of them several times a week if not daily. They're there when someone brings in brownies and can stop your from indulging (or tell you to go ahead). :) You can meet up with them and go on walks during lunches or breaks (I should probably give a shout out to Lacie at this point because without someone walking with me in the afternoons I'm not sure I would have stuck to it as much as I have).

Everyone in my meeting group has commented on my accomplishment and given me a lot of support, but I have to say that I'm so proud of what they've done too. I am always amazed at how much they have accomplished. Every one of them looks healthier and happier, and that just makes me happy too. I'm truly proud to be part of my meeting group. All of them a nice, caring, genuinely excited for you when you have a success, and there for you when you have a failure. I'm honored to be a part of that.

Having that kind of support is an important thing. Even if you don't join Weight Watchers and go to meetings you need people who can support you and cheer you on. There will be dark times when you need that shoulder to cry on. There will be happy times that you want to share.

I have a larger support network then I ever thought I would. A couple months after I started loosing weight I started posting some of my successes (and a few failures) to my Facebook page. I was surprised to have old high school classmates cheer me on. People who I hadn't seen in a long time were there to help me. Old friends of my mother and father have been there too. Some of them told me that my speaking up has inspired them to make changes in their own life, and that brings me more joy then I can put into words.

So let me take this moment to say thank you.
Thank you to the Weight Watchers meeting leaders who have been so happy to see me succeed.
Thank you to my fellow meeting members for always being there in and out of the meeting.
Thank you to my lead, manager, and coworkers who have stopped by and told me how much better I'm looking and how proud they are of my accomplishments.
Thank you to my friends who have stood by me throughout.
Thank you to my family who have always been so supportive.
Thank you to all those who have said how my success has been an inspiration to them.
Thank you to my mother who always says "way to go" when I loose and "that's ok, you've come so far already" when I don't.
Thank you to my brother who is always telling people behind my back how proud he is of what I've done.
And thank you to my father... I know he would be proud of what I've accomplished.

Tomorrow I'm going to talk more about him because he is a big part of why I'm so committed to loosing for good. Tomorrow would have been his 55th birthday. I wish he could be here to celebrate it with us.

On the menu today: (nutritional information) [POINTS Plus]

Breakfast:

1 1/2 Cup Honey Nut Cheerios (3 fat / 44 carb / 4 fiber / 6 prot) [6]

Lunch:

4 slices Sara Lee Delightful 45 cal 100% multi-grain bread [5]

2 tbsp Peanut Butter & Co All Natural Dark Chocolate Dream [5]

2 tbsp Peanut Butter & Co All Natural White Chocolate Wonderful [5]

20 baby carrots [0]

1 Mott's No Sugar Added Healthy Harvest Country Berry applesauce [1]

1 Jell-O Dark Chocolate Mousse [2]

Dinner:

Genghis Grill Bowl - Sweet and Sour Pork Bowl (slightly modified)
Pork, Pepper, Dragon Salt, 3G Mix (green beans, bean sprouts, bamboo shoots), Pinapples, Green Onions, Sweet and Sour Sauce, Brown Rice (432.5 cal / 8 fat / 59.5 carb / 7.9 fiber / 29.5 prot)

Snacks:

12 Emerald Nuts Cocoa Roasted Dark Chocolate Almonds [2]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]
1 large banana [0]

Exercise:

1.25 miles walking during breaks.

#gghealthkwest

Frame of Reference: Then and Now

2011-02-09T22:33:00.001-06:00

Today as promised is my before and after shots. I continue to be amazed at the change. I actually weigh less now then I did when I graduated high school! I'm almost 15 lbs. lighter than my driver's license which I haven't changed since I was 16.

Taken in 2009 when I weighed 412 lbs. That's my brother sitting next to me.

Now compare that to January 2011 when I weighted about 260. Obviously I have more to loose, but look at the transformation so far.

I'm so happy with what I've accomplished so far and I hope to continue this accomplishment as I take this Health Kwest Journey.

Tomorrow is my weekly Weight Watchers at Work meeting. My weigh in last week was 258.2. I plan to report how my weigh in turns out... good or bad. With the Super Bowl last weekend it's going to be interesting. I also plan to talk about the importance of having support when you are trying to loose weight.

On the menu today: (nutritional information) [POINTS Plus]

Breakfast:

1 1/2 Cup Honey Nut Cheerios (3 fat / 44 carb / 4 fiber / 6 prot) [6]
1 large banana [0]

Lunch:

4 slices Sara Lee Delightful 45 cal 100% multi-grain bread [5]
12 slices of thin deli sliced ham [4]
2 singles of Fat Free Swiss style cheese [1]
2 slices onion [0]
2 tbsp honey mustard [1]
1 Jell-O Dark Chocolate Mousse [2]
1 Mott's No Sugar Added Healthy Harvest Granny Smith applesauce [1]
20 baby carrots [0]

Dinner:

Genghis Grill Bowl - Khan Pao Bowl (Heart Healthy)
Pork, Citrus Garlic Herb, Baby Corn, Bean Sprouts, Broccoli, Snap Peas, Khan Pao Sauce, Brown Rice (402.7 cal / 8.7 fat / 46 carb / 8.6 fiber / 31.4 prot)

Snacks: (I'll admit today was kind of a snack heavy day.)
23 Emerald Nuts Cocoa Roasted Dark Chocolate Almonds [4]
Kellogg's Special K Bar Chocolate Drizzle [2]
1/4 Cup Planters Nut-rition Digestive Health Mix [4... yesterday was a typo]
1/4 Cup Planters Heart Healthy Mix [5]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

Exercise:

1.25 miles walking during breaks.

#gghealthkwest

Laying the Foundation

2011-02-08T21:14:00.000-06:00

How could I start to get my weight under control? This was the question I had. Thankfully my employer (CCH/Wolters Kluwer) helped me with the answer. You see they realized something that many have been saying for a while and that has been amplified with the health care debate. As our waistlines grow larger our health costs go up.

Being a self-insured company that means that it was going to begin to either A) hurt the bottom line, or B) cause them to pass off even more health care costs to their employees. Of course other issues (smoking for instance) also can come into play, but they decided that for 2010 weight management would be an issue to try to tackle.

They teamed up with several organizations one of which was Weight Watchers. Of course I, like most people, was aware of Weight Watchers, but I had never tried it. The deal was that you attend 80% of the meetings and the company would reimburse you a portion of the meeting fee. I decided that if they were willing to invest in a change I would too. As I said last time I knew that something had to change, but I just didn't know how to go about making that change. I needed someone to help show me the way.

On January 21st, 2010 I had my first weigh in at our Weight Watchers at Work meeting. My weight was 393.2 lbs. I had already lost almost 20 lbs. from the day I vowed to change, so obviously I'd done something right. I poured myself wholeheartedly into the program. I tracked daily. I calculated points for everything. I also cut out the things that were my biggest temptation. I didn't want to deprive myself, but I knew I couldn't trust myself with things like chocolate. I intended to add them back in at a later date when I was ready again.

Each week I continued to weigh in and each week I continued to loose. By the 3rd meeting I'd lost 10 lbs. By the 6th meeting I'd lost my first 5% which was just over 20 lbs., but I didn't feel like celebrating that day. The day before, February 24th something happened that changed my world.

I know I promised to explain why I am committed to loosing weight today and why I chose to do this contest, but as I got to thinking about it I realized that this part of the discussion is better suited for Friday's entry. It will become apparent why when it's posted.

In the mean time tomorrow I plan to show you a before and after picture of where I was in 2009 to where I already am at the start of 2011. I've lost 135 lbs. since that first weigh in in January of 2010 which means I've lost 155 lbs. since starting my journey. That in itself is an accomplishment that I'm extremely proud of.

On the menu today: (nutritional information) [POINTS Plus]

Breakfast:

1 1/2 Cup Honey Nut Cheerios (3 fat / 44 carb / 4 fiber / 6 prot) [6]

Lunch:

Wendy's Ultimate Grill Chicken (add onions and pickles) [9]
Wendy's Large Chili (add onions) [7]
4 Saltine Crackers [1]
2 packets Chili Seasoning [0]

Dinner:
Genghis Grill Bowl - Teriyaki Chicken Bowl
Chicken, Salt, Pepper, Classic Stir Fry Mix, Cabbage, Pineapple, Island Teriyaki Sauce, Brown Rice (399.7 cal / 0.6 fat / 59.5 carb / 8.2 fiber / 31.2 prot) [9]

Snacks:

Planters Nut-rition Digestive Health Mix [5]
15 baby carrots [0]
Skinny Cow Chocolate Peanut Butter Ice Cream Sandwich [4... sometimes you have to indulge a little]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7]

Exercise:

Got slammed at work today, so I didn't get to do my usual walking. Did a little walking in the basement when I got home though, just not as much as at work.

#gghealthkwest

Blueprint to a Better Me

2011-02-07T21:01:00.000-06:00

Today is the first day of the Genghis Grill Health Kwest campaign. I'm very excited to be a part of it. I thought my first entry should explain my "eureka" moment--the moment I came to the realization that something had to change.

In November of 2009 a couple things happened. First off my doctor got a new digital scale at their office. This scale didn't stop at 350 lbs. like their old scale. For the first time I could actually get weighed as part of my office visit. The result was shocking. I weighed in at 412 lbs.!

Later that month we had a wellness exam at work. They had a scale there too, but it couldn't register my weight. They had to pull over another scale, make me stand on both of them, and add the two amounts together. It was embarrassing to have to be weighed that way, and I was thankful that none of my coworkers from my floor was there to see it. It confirmed what my doctor's office scale had said. At that moment I knew something had to change.

I have always been overweight. That's not an excuse, just a fact. I graduated high school at 290 lbs. I told myself then, "I'll never be over 300 lbs." I avoided the scale for a long time, but a few years later I got the courage to step on it again. I had passed the 300 lbs. mark and was tipping the scales at around 380 lbs. I told myself, "I'll never be over 400 lbs." So when I weighted in at 412 lbs. there was no way I was promising myself, Never over 500 lbs." At that moment I vowed to get the weight under control, but how could I do that?

Tomorrow I'll discuss how I started my weight loss, why I'm so committed to loosing weight, and why I decided to do this blog as part of the contest participation. Don't forget to like my posts on the Genghis Grill Facebook page, and my badge on the GGHealthKwest website!

At the end of the blog each day I'm going to post my food and exercise log. I've been logging my food for over a year now and it helps me keep things in check. When possible I'll try to include portion sizes and (nutritional information). I'll also include the Weight Watchers [POINTS Plus] value.

On the menu today:
Breakfast:
1 1/2 Cups Honey Nut Cheerios (3 fat / 44 carb / 4 fiber / 6 prot) [6]
1/2 Cup Silk Pure Almond Vanilla Almondmilk [1]

Lunch:
Subway Foot-long Turkey Breast on Wheat (7 fat / 94 carb / 10 fiber / 36 prot) [14]
2 triangles of Pepperjack cheese (4 fat / 0 carb / 0 fiber / 3 prot) [1]
Subway Vegetable Beef Soup [3]

Dinner:
Genghis Grill Bowl - Turkey Tofu (custom bowl)
Turkey, Tofu, Cayenne, Garlic, Carrots, Bamboo Shoots, Water Chestnuts, Cabbage, Red Curry Peanut Sauce, Brown Rice (519.2 cal / 9 fat / 61.1 carb / 13.7 fiber / 41.5 prot) [12]

Snacks:
23 Emerald Nuts Cocoa Roasted Dark Chocolate Almonds [4]
1 Large Banana (0.6 fat / 31 carb / 3.3 fiber / 1.5 prot) [0]
2 Cups Silk Pure Almond Dark Chocolate Almondmilk [7... and worth every point]

Exercise:
Did my usual walking during work breaks (averages to about 1.25 miles at a rate of around 2.75 miles an hour).