Sunday, November 30, 2008
My recipe entry for MM's contest....
To speed things up I'll buy a small bag of the "matchstick" carrots. I always need an extra box of chicken stock also.
Split Pea Soup (Great post-op food!)
Servings: Makes 4
Prep Time: About 15 minutes
Cooking Time: About 1 1/4 hours
2 cups dried split peas
2 tablespoons unsalted butter
1 large onion, chopped
2 carrots, peeled and chopped
1 bay leaf
6 cups water or chicken stock, or as needed
1/2 pound spinach, tough stems removed
Milk for thinning, optional <--- I don't use. 1 teaspoon salt 1/2 teaspoon ground pepper 4 oz. Pancetta 1. Pick over split peas and discard and misshapen peas or stones. Rinse peas and drain. 2. In saucepan, over medium heat, melt butter. Add onion and Pancetta; sauté about 10 minutes, until tender and translucent, stirring occasionally. Add peas, carrots, bay leaf and 6 cups of water or stock. Raise heat to high and bring to a boil. Cover, reduce heat to low and simmer 45 minutes, until peas are very soft. If mixture seems too thick, add more water or stock as needed.
3. Discard bay leaf. Add spinach and simmer about 3 minutes, until wilted.
4. Remove soup from heat and let cool slightly. Working in batches, puree in a blender or food processor. Return to clean saucepan and add milk, water or stock as needed. Over medium high heat, reheat to serving temperature. Season with salt and pepper.
5. To serve, ladle into warmed bowls; sprinkle with crumbled bacon or pancetta, if desired. Per serving:
About 385 calories, 23g protein, 61g carbs, 7g fat, 16% cal from fat, 16mg cholesterol, 355mg solium, 23g fiber.
Friday, November 28, 2008
Alvarado Street Bakery is a certified organic bakery specializing in sprouted whole grain breads and bread products.
I'm not such a fan of their low glycemic sprouted grain bread, as for me, it the texture is just too dry and grainy, but I love their regular sprouted whole wheat bread, which is still sits decently on the glycemic index.
Given the recent dietary suggestions I received I am trying to add some more carbs. In order to be okay with that, I have to make sure I find the best "good" carbs possible for my body.
So I was very happy to find Alvarado Street Bakery's Sprouted Whole Wheat Tortillas. I'd been using the La Tortilla factory tortillas and I like them okay, but these I really enjoy the taste and texture of Alvarado's better. They're have more of a traditional tortilla texture. When heated, they don't get all gooey and rubbery like the La Tortilla Facotory's tortillas. The Alvarado tortillas stay moist, but not wet.
I haven't tried any of Shelly's awesome pizza varieties yet, but I've used them for a breakfast burrito (egg, canadian bacon, lowfat cheese), as a replacement for sandwich bread at lunch and for quesadillas -- they are yumm-o!
The other thing I appreciate is the fajita size. It's really hard (in my area at least) to find La Tortilla in the smaller, fajita size. The burrito size is just TOO big -- and while it should be a PITA to cut them, it is (PITA; get it? It's a bread pun) LOL I've only seen the Alvarado's in the Fajita size, so no need to sharpen the knives in my house!
Sunday, November 23, 2008
I stopped by my old office and shared coffee with a couple of long-time friends who are former co-workers at the compay that laid me off a few years ago. Our meeting must have been destined though, as minutes before we met one of them he found out that the board had just voted out the CIO who was responsible for orchestrating projects, which led to significant losses, which led to layoffs for IT.
Anyway... moving on...
Feeling how cold it was I knew I needed some gloves for the ride on Saturday. I had forgotten how cold my ears got too, so I made 2 trips to Richardson Bike Mart. Met up with the Cycling Chick Extraordinaire, Coco and WonderTwin Mama Alana and had some dinner and headed to the hotel Got my gear... I was good to go
I knew there was a possibility it would be cold... but I had no idea it would be as cold as it was. I rode in the Frost 50 last year, and I don't think it was this cold. Let's just say that by noon it was a balmy 44 degrees, according to my car -- it was easily 30-something (I heard 34) at 9am, the ride start
Let me be clear. There is nothing fun about riding in cold weather. NOTHING
It could have been a nice ride, but it went sh*tty only because of the weather. We cut our distance short and did 23 miles; a lot of folks were too. No sense it turning something you enjoy doing into something you hate -- there's nothing to prove. It's all in fun.
On the upside, I got to see Courtney, see Corinna do her first ride and met Larry, the grumpy the Kiwanas information man. LOL
Here are some pics... and yes, it was as cold as it looked! My face is wind-burned today:
Courteny and Corinna
Thursday, November 20, 2008
Long story short, this website Chef MD offers recipes for specific conditions. A lot of different foods offer chemistry that can aid our bodies in absorbing the most of nutrients and assist in alleviating and preventing malaties from occurring
The site offers a mailing list that sends you free recipes. Also, I love the "shopping list" feature. When you see a recipe you want to try, you click on it and it adds the ingredients to a list for you. So far, the recipes I have checked out all have ingredients you can find at a regular grocery store -- which is usually my challenge.
I also like the video that goes with each recipe. While doing the recipe for you, he explains why certain foods are good, and how to maximize their potential to your body. Evidently this doctor has a TV show -- I had not heard of it before now.
Anyway it all sounded very interesting. Just wanted to share it.
Tuesday, November 18, 2008
A little short on time; seems we're on the run lately but got it in.
15 x 325 w/u
8 x 505 lbs.
8 x 585 lbs.
8 X 675 lbs.
15 x 45 w/u
8 x 95 lbs.
6 x 105 lbs.
4 x 125 lbs
15 x 30 w/u
8 x 70 lbs.
8 x 80 lbs.
8 x 90 lbs.
Weighted Traveling Lunges
3 Sets of 20 w/15 lbs.
Monday, November 17, 2008
I know it's my favorite time... The weather gets cool. People are happier... okay the hustle and bustle gets to be much and people easily piss me off with how rude they can be, but then I have my holiday themed, red cup of "joy" from Starbucks filled with my favorite Sugar free Nonfat Gingerbread Latte, no whip, extra hot, to help me cope.
I wait all year for this flavor... it's my little taste of holiday happiness. :)
Imagine how sad I was to find that they are not offering the sugar free Gingerbread flavor this holiday season?
You didn't know? Well, they're not. :( Hmmm I wonder what the Starbucks Oracle (over there on the right) would have to say about that?
If you're saddened, as much as I am, by this horrific offense, then heed my over dramatized, silly, but nonetheless sincere, plea and write Starbucks.
Tell them how your holidays will be ruined without this holiday favorite.
Tell them how you can't have sugar... tell them how having access to this treat doesn't leave you wanting for Egg Nog Lattes or White Hot Chocolates because you're getting tasty, healthy alternative, cup of holiday inspired joy.
Or, just tell them you want it back. :) That's good too.
Applesauce was one of the things I found out early, my pouch would no not tolerate. It was suggested to eat it with crushed pills to get the pills down. Bleach! Yuck!!
If you havne't tried taking crushed pills with applesauce, don't. And if you do, how can you??? LOL
I've different all-natural and unsweetened ones, with which I still had bouts of *swooshiness* with. Until now. :)
I just tried Mussleman's All Natural Unsweetened, but they do add Splenda. No *swooshiness*, nice flavor and I like the texture.
Chef Dave's book 90 Ways to Ditch Your Diet had a suggestion for a snack. I think it's called Spicey Autumn Cottage Cheeese (could be Autumn Spicey... can't remember). My new need for some good carbs and this snack prompted my purchase of the applesauce:
1/2 c. Cottage Cheese (I use 2%)
1/2 C. Applesauce (I used Mussleman's, above)
1/4 tsp. Pumpkin Pie Spice
1/4 tsp. vanilla
1 packet of Splenda
Chef Dave Fouts is a Lap Bander who formally weighed 400 lbs. I bought the book for a little inspiration when it comes to planning meals and snacks... so far it's pretty good!
It's amazing how difficult it was for me to plan for (and accept) less proetin and more carbs. In fact, it's kinda scary... but I'm going to give this a solid shot for myself (and for Jeremy, since he gave me his time).
I decided to use SparkPeople for tracking again because I can easily manipulate my goals for easier tracking. The one limitation with the Apex/BodyBugg site is that if your macronutrient breakdown doesn't fall within their guidelines, you can't use it. Phooey on them! I just won't.
So the workout schedule this week will be:
Sat: Bike at least 30 miles (or Cardio)
My cardio is going to be something new. On the stationary bike... which I'm not a fan of. But J says try it... so I will. I'll be going full out for 30 to 60 seconds, then slowing down for a couple minutes, then repeast (Intervals). I'll do it 10 times... eventually 15 times.
My weight lifting days will be high intensity, in that I will do heavier weight but just for 3 sets of 6 to 8 reps.
Saturday, November 15, 2008
Jeremy, OH's fitness guy, gave me an hour of his time one on one to talk about my exercise. There could be several things going on, so he made some suggestions.
First I'm going to lower my protein intake (I was getting up to 180 g's a day). He said between 120 and 130 is plenty, and that at 2 years out absorption is not as much of an issue. In lieu of the protein I'm cutting, I'm going to add some carbs. I'm going to cut my cardio down to 2 HIGH intensity sessions a week, plus a 30 mile bike ride. Weight training will remain, but it will be a consistent 4 times a week.
The caloric breakdown will be:
125-130 grams of protein/ 520 cal
150 grams of Carbs /600 cal
30 grams of fat/ 270 cal
I'm pretty comfortable getting in about 1300 to 1400 calories and with the suggested changes in my workout, it might help.
But... I also found out, and I can't believe I didn't realize this: In spite of my 212 lb. body, I sit at 34% body fat. I'm on the cusp of being of healthy body fat (25% to 32%). Jeremy says I should focus on that and forget about the danged BMI. I told him what I'm most worried about is my waist measurement, as I am apple-shaped and carry my weight in the middle. I told him I want to lose 6" on my waist. I don't care what the scale says I'm at.
Sooooo, then I did the most unexpected thing. While watching a plastic surgeon's presentation I saw pictures of bodies that looked like mine... my double cottage cheese stomach that looks like someone hung it from a coat hook. I saw a few more pictures, and it got me thinking..."ould that really be my stomach?" I was brave. I signed up for a free consult. I felt kind of stupid because I figured he'd think I was nuts coming in with my 200+ lbs.; but he didn't.
What he did say was "excellent job with your weight loss. Your back looks great." He said, "I don't recommend a circumferential body lift, but instead an extended tummy tuck." "Huh?" I thought?
As he's grabbing my pannus in his hands, he says "...all this will be gone." I was stunned. I asked, "About how many inches would that take off my waist?" He said "4" easy, possibly 5" or 6." Of course he had to qualify that because it wasn't a detailed consult, but he "felt very good about it" and said again that I definitely don't need a full body lift.
So, in the end there's really nothing much I can do about my pannus. I never ever thought I'd be a candidate for plastics, but as I understand it at the moment, for my body this will be the only way to get my desired result.
Knowing that, coupled with the fact I'm so close to being in a healthy body fat % range really makes me feel better about where I am. Add to that no longer being Diabetic and no longer experiencing sleep apnea and it's a pretty good deal. :)
Sorry to seem so manic about progress this week, but it is my blog. :)
I have no where else to vent! Anyway, what great findings on my actual 2 years out (today!).
Friday, November 14, 2008
So here's the pie-hole action for today. ---> click to see the full-size image... that is, if it matters to you :)
Tomorrow is the OH Conference and I'm going. This is always a challenge for me, as being social in a group of folks I don't really know is always uncomfortable and it never seems to get easier. Fortunately I have people in my life that are just here to challenge me *gag*. To that end I reluctantly agreed to be a greeter. I know, Deb, I have to come out of my shell sometime. It's so much easier to be friendly online! LOL I'll miss the meet and greet tonight, but the real meat of the event is on Saturday. Jeremy is OH's fitness guy and he's agreed to spend some time with me looking at my food journal and caloric expenditures. Maybe he can make some helpful suggestions. I also made my 2 year post-op visit to have my labs done.
On Sunday, we're doing Disney on Ice for Cassie. She's all excited about seeing her favorite Disney friends on skates. Speaking of skates, I really want a pair of roller skates. I hear they're making a comeback. I just think it would be great exercise, and far safer than my roller blades. I was a great skater (both roller and ice!) and I thought roller blades would be an easy transition. Huh... think again. :) It's pathetic that I have to strategically park my Jeep so that when I come around the loop I can grab my spare tire to stop! LOL If anyone wants to buy a pair K9 roller blades that are barely used, size 9, let me know! LOL I don't know much about blades, but they were high quality blades with some kind of high tech braking system, but I got them on super-duper-mega clearance. :)
Last night was my second-to-last workout with my trainer. :( So here's the workout action from last night:Alternated Cable Row with Cable Bicep
15 x 60 lbs.1
2 x 60 lbs.
10 x 60 lbs.
15 x 50 lbs.
12 x 50 lbs.
10 x 50 lbs.
Alt'd Barbell Shoulder Pres w/leg lifts on bench
Barbell Shoulder Press
15 x 45 lbs.
12 x 65 lbs.
10 x 70 lbs.
3 Sets 15
Alt'd DB Chest Press w/DB Tricep Extension
DB Chest Press
20 x 17.5 lbs.
15 x 25 lbs.
10 x 27 lbs.
6 x 32 lbs.
4 x 45 lbs.
2 x 50 lbs.
DB Tricep Extension
15 x 25 lbs.
10 x 25 lbs.
6 x 25 lbs.
Good ol' Fashioned crunches on disk:
3 sets of 25
Thursday, November 13, 2008
It's been so yucky out the last few days in Houston. We haven't had this many days of rain, in a row, for a while. It's just so dreary.
<---- Here's What's planned for the pie-hole today. click to see the full-size image. Not much to really post, other than to say "thanks" for the supportive comments. Like I said, I'm pretty spirited about where I am right now, it's just when I really think about where I want to be, where others are and why I'm not there it bugs the snot out of me. Fortunately though it's not long enough to be bring me down for the long haul The long haul is, after all, what we're in it for. I like to remember that if you're stuck in a boat on the middle of the lake, even with just one oar, if you keep paddling your moving. It's when you just say *F* it and give-up that you'll just sit there and make no progress whatsoever. On the whole -135 from my highest weight is amazing -- and that's what I need to remember. This week is the OH conference in Houston. I've met their fitness guy, Jeremey, at the SA conference several years ago. He was very knowledgeable and if I decide to go, I plan on picking his brain. :) He was so helpful last year... we were sending emails back and forth and finally we just got on the phone and he gave me an hour of his time. I was very appreciative... still am.
This is such a busy time of year for us at home. The OH conference is this weekend and next weekend I have the Turkey Roll ride in Denton, TX -- this is a new ride for me. :) Should be fun!
Tuesday, November 11, 2008
It works in our house and she gets it. I truly don't think she feels deprived.
The breakfast cart at her school was inconsistent, at best, with their more "healthy" offerings. Occasionally they'd have fruit, eggs, breakfast meat, etc. But always they would have frosted pastries and sugary cereals.
The dilemma is that a pre-schooler wants nothing more than to assert their Independence and make their own food choices... and to that end they should be able to! We teach our kid about healthy choices vs. other choices. We never say something is "bad", we just say it's not a "healthy choice".
I had written a couple letters to her daycare, they were pretty lengthy (go figure). They weren't necessarily about eliminating these not so healthy choices, but rather relocating them so parents could see them, then they could decide if it was an option for their child to choose from on a particular day. Face it, if a pre-schooler has a choice between a pink, sprinkly iced pastry and a plate of scrambled eggs, what are they going to choose?
Nothing ever really came of my letters, beyond their acknowledgement (which was received very politely and empathetically), until last week.
It had been a few weeks since Cass had an iced pastry treat (I don't even want to type the brand name, but it rhymes with "mop fart". Personally the thought of her eating these makes me cringe, because I know they have no nutritional value whatsoever.
On the way to school she tells me she hasn't had a "mop fart" in a "weewee wong time" (that's "really long time" to adults) and ask me if she could have one "if I have something healthy first."
Of course I was elated... she got it! She understood the difference in the 2 foods. "Of course you can!", I told her.
We get to the school, we're both happy, she races to the breakfast cart...
Duh, duh, duuuuuh <---- that's dramatic music for the something bad that's about to happen.
No Mop Farts
No sugar covered nuggets
No brightly colored cereals
The tears start... I feel terrible. So does the school's cook who hears Cassie sobbing. It was right then I was informed that all sugary foods have been removed from the breakfast cart... for good.
I was happy we won, but sad for Cassie at that moment. Cassie reluctantly and sadly picked out some yogurt and juice and we went to class with tear-filled eyes. She'd make it through the rest of the day without a mop fart. :) Sad as it was; it's a huge deal to a 4 year old!
I dropped her off and the school's cook came out an apologized to me. I tolder "don't be silly. there's nothing to apologize for." "This is a good thing -- the kids just have to adjust." She said she just felt so badly about it. I told her don't... it's the best for them long-term.
I don't think she believed me, but I did. :)
Quite honestly I don't know why I haven't had the success others have experienced and it is frustrating -- I have to admit it. I eat right, God knows I exercise. I've talked to several professionals but no one offers any answers -- they say, "eat more", "eat less", even "don't workout so hard." Still at 2 years out I've not hit -100 lbs. (since surgery). It's like my body is taunting me, holding me pretty much the same at -95 lbs. I know folks who break the rules daily, or totally disregard them and don't exercise -- even they yield better results! And yeah, it pisses me off sometimes... I feel cheated and admittedly, childish, at times. It's pathetic sometimes.
I can't let this be something that saddens me though. Do I regret my choice? Hell no -- just for the simple fact I am no longer Diabetic is reason enough for me. Knowing I won't face the same fate my Grandmother did, losing limbs -- or having to inject myself the rest of my life (and still have issues) makes it worth while.
I am in better health now, more than ever, and I can't believe 2 years has passed so quickly. I have done so much and accomplished so many things I thought I'd never do. Simple things, like being able to fit comfortably in chairs, to challenges like the MS150.
Like I said... "time flies when you're having fun.", and I am.
Do I still think something is wrong? Yeah. How can I create no less than a 1,000 calorie deficit a day and not lose... even to lose s-l-o-w-l-y would be more than welcome! I have to get to the bottom of this. This was exactly the same problem I had pre-op. Exactly. I got to a certain weight, but never could get lower than that.
I don't feel like I can be an active participant in WLS communities because of my lack of generally perceived success. I try focusing on what I achieve, and use that as my personal barometer, but it's not the same. WLS peers look at me puzzled, as if I'm hiding some dark truth about what's really going on behind the scenes. My blog is really my only outlet and I've really not met someone else like me to talk with and share information in an effort to figure out what is happening with my body. I participate on OH occasionally, but just don't feel like I belong.
Ugh... enough! I knew this wasn't going to be an easy road... I just thought that since I had already made certain lifestyle changes, I wouldn't have as big of a challenge as others. I know how to eat right and exercise. Most of the time I can keep my head in the game, unless I'm purposefully reflecting on past progress, or lack thereof.
At this point I'm not even targeting a certain weight... I just want my hip-to-waist ratio to be healthy and that means just 6" off my waist and hips. Just 6"! I know in my heart I'll get there, but it will take more time and more effort, which is fine. Luckily I like this thing they call exercise... and plan to continue to do it for the rest of my life. :)
So here I am... definitely looking better than pre-op, but still have a long way to go.
Monday, November 10, 2008
As for my planned events, I'm going to side-step the Independence Ride (although I love the cause) and do the Turkey Roll in Denton with my TriDiva girls. I just found out that there are 16 of us planning on doing the Triathlon in Austin for 2009! Holy cow!!
Today I started back with working out over the lunch hour. I'm trying to figure out a schedule that will afford me a good mixture of activities. I have to have a schedule... I need a schedule. I need a routine. I'm like a kid!
Monday - Lunch "hour" Workout (really takes hour and 15 minutes
20 mins HIIT
20 minutes of weights (arms, shoulders, abs - easy)
20 minutes to shower and get back to work!
Tuesday - After Work Workout
20 minutes cardio
Wednesday - After Work Workout
20 minutes cardio
weights (chest, back, abs)
Thursday - After Work Workout
Training Session - Just 2 left! :(
Friday - Lunch "hour" Workout
20 mins HIIT
20 minutes of weights (legs - easy)
20 minutes to shower and get back to work!
Spin Class or Ride
So next week is my 2 year surgi-versary. I need to make my follow-up appointment with my doc. I haven't lost anything in 5 months... It's hard not to feel frustrated. On the flip side, I haven't gained. :)
I watched the first episode of Ruby last night. I can understand what her friends mean when they say she is "intoxicating." In 29 minutes I wanted to be her biggest cheerleader. I am curious to see how this all falls out. I accidentally came across this show on a commercial (which I never watch because I TIVO nearly everything). Kind of odd to find this kind of programming on the Style Network, but okay, I'll give it a try.
I love the way they're approaching it, from all angles... physical, emotional and dietary. No magic pills or shakes. No doctor pressing her to have surgery -- so far that option was not even mentioned. Just Ruby, finally fed up and scared to death that she'll die in her sleep from her Apnea. Get your Kleenex ready, I think you're gonna need it for sure.
I will say this... at 500+ lbs. this woman gets around incredibly well! I can recall a few episodes of Big Medicine with people who weighed less and were even more immobile. It's always been interesting to me that you can have 2 people at 500 lbs. and one gets around amazingly well and the other can't get up from a bed.
Thursday, November 06, 2008
20 minutes Cardio intervals
Start out with squats, but my knee was buggin' me. Probably just a touch of tendonitis from running at the Challenge. In fact, my hip is still buggin' me a bit. So, with the knee pain, we just went for upper body.
Everything, except the bench press, on Freemotion Cable Machine:
Bicep Curl to Shoulder Press
3 sets 25 lbs. x 15
Lateral Cable Pull-down
1 set 15 x 70 lbs.
1 set 15 x 60 lbs.
1 set 12 x 60 lbs.
3 sets 25 lbs. x 15
20 x 45 lbs.
15 x 65 lbs.
10 x 85 lbs.
6 x 110 lbs.
2 x 135 lbs.
1 x 145 lbs.
Tried 150 lbs. Didn't have it! Might have been in my head :(
2 x 145 lbs.
Wednesday, November 05, 2008
Slowly I'm coming to terms with the fact that my WLS journey will be long and slow -- unlike many others'. I am slowly realizing the fact I may never get any smaller than a 14/16 but that to be truly healthy and fit is what is important. Hell, from where I was, it's still amazing -- I'm just 5 inches away from a "healthy" size waist!
After sharing the LiveSTRONG pics with some friends, I realize what I see is still not what they see. To be told that they see muscle tone and have an athletic build are good things and I need to recognize that. It doesn't mean that I can't keep moving forward, but I need to appreciate what I've accomplished this far, instead of beating myself over what I am physically not.
So that's my birthday present to me. :o) If you didn't take a peek at the birthday circus I found in my office this morning, see the previous post.
Of course no birthday goes untold at the office... below are pictures of what I walked into this morning.
You know, sometimes when I bitch about the commute on days like today, I realize that in the big picture it's minor. These folks I work with really are the best. I've made a few very good friends in places I've worked before, but at this place there's more "good" than "bad." I have an amazing boss who leads by example, and the people I work with are just so thoughtful. Makes me all warm and fuzzy. :)
Came into work this morning to find my office wrapped up! The monitor, keyboard, mouse, phone... even my eyeglasses, were all wrapped. Plus, animals setup to do circus tricks all over the place!
Dogs jumping through fiery hoops, tigers waiting their turn and "Hoops" being blown out of a Nerf Gun on my YouTube video costume. Plus a whole zoo of balloon animals scattered throughout my office.
They ain't right, I tell ya!