Small Changes

My neighbor and friend Joey
and I sweating with the Wii.

Day 8 of my fitness quest and I am proud to announce that I have lost 3 pounds already.
Woo Hoo 193 . . . I weighed myself a few different times a day. In the morning I was 190 in the midafternoon I was 192 and in the evening I was 193. So it is safe to say I actually lost 3 lbs. It is not much and I know I have way more to go but it's a start.

Thought I would share with you some things I have learned so far:

Lesson One: Small Changes = Big Results

Lesson Two: The smaller portions I eat  . . . I actually crave less and feel better. I did not realize how much I was stuffing myself.

Lesson Three: Even small workouts can be fit into any busy schedule.

Lesson Four: My family can eat what they want and I do not have to be a slave to their food.

Lesson Five: Exercising with friends and family is really, really FUN!

Oh BTW a friend of mine suggested this movie which is streaming on Netflix now check it out.

Fat, Sick & Nearly Dead

Finding Inspiration

Yesterday went pretty awesome. Even with a busy day I manage to get away with my friend Lisa for a gym workout. It was great fun! I will continue to log my food but I don't want to continually bore you with my calorie counts . . . I will just keep you updated and share with you some of the challenges I face during this quest and how I will handle them. If I find or create a great recipe I will share it with you.

Yummy and Refreshing

Pineapple Parsley Smoothie
3 ice cubes
1/2 cup pineapple chunks
1 oz. fresh or frozen parsley (about 1/2 cup)
2 tsp. rice protein powder
1 tsp. chia seeds
3/4 cup goat milk

Total = 268 calories
Note you can lower calories by using different 
milk


This weekend is going to be very busy so I was thinking a putting together a game plan.
My challenges this weekend:

• CHALLENGE ONE - getting things ready for a craft fair. I have to cook fudge and caramels it will be hard not to sample. PLAN - to chew sugar free gum as to sure myself of not sampling.
• CHALLENGE TWO - getting together with family this evening (will probably include eating out) PLAN - make good food choices (grilled instead of fried, soup or salad avoiding creamy sauces or dressings, ask waitress for doggy bag before eating and putting 1/2 in it right away)
• CHALLENGE THREE - hubby and I are traveling. we will be going to a retreat as speakers. Traveling may make healthy snacks and food schedule difficult. PLAN - bring healthy snacks (protein bar, 100 calorie packs or fruit)
• CHALLENGE FOUR - busy weekend may = no time for workouts. PLAN - squeeze in workouts or mini-walks where ever possible. Park further away and take stairs!

Wish me Luck!

I wanted to keep myself inspired so the best way I knew how . . .find others who already achieved their weight loss goal. 

I found these inspiring videos:

Know thy weaknesses

So I am now on day three of my quest and I have already been faced with some challenges. Here is how I handled them. I went to the library and checked out some fitness books. In one of the books there was a quiz. The quiz told me about the reasons I eat. I scored highest in the Emotional Eater and the Mindless Eater categories. It makes so much sense. I eat when I am happy or depressed. I also tend to steal bites here and there when cooking or at social events. I tend to have a big appetite which will be the most challenging during this quest. But knowing my weaknesses is one step to a healthier me. Be sure to check out some helpful links at the end of this post.

I know I like to feel satisfied and full at the same time. So I am looking to find foods that will keep me fuller longer. Asking myself which calories are worth it to me. Keeping a food/activity log is helpful to keep me aware of what I am doing and eating.

Day Two:

Breakfast: coffee w/ 2 teaspoons raw sugar, 2 Tablespoons of goat milk = 58 calories

loaded veggie 1 egg omelet and mini blueberry/oat smoothie
Breakfast Total - 318 calories

Awesome Leftover-Turkey Soup ONLY 185 calories

Lunch: Awesome Leftover-Turkey Soup
 (I made this quick soup with 2 chopped celery stocks, 1/2 cup of chopped peppers/onions, 1 cup of california blend frozen veggies, 2 cups of veggie broth, 2 oz of turkey) This soup was only 185 and it was so filling I split it with my daughter.  I also had some kombucha and a 8 wheat crackers.
Approx. Lunch Total 300 (because I split the soup)

CHALLENGE ONE: Dropped the kids off at the library to do schoolwork and I took the time to do a 15 minute brisk walk. I tried to go longer but with all the water I have been drinking  . . . I needed to quickly walk back to the library. LESSON LEARNED- GO POTTY BEFORE WALKING

Snack: Green Tea w/ Honey and turmeric
1/4 cup of homemade unsweetened apple sauce sprinkled with cinnamon (which helps with blood sugar)
1 brown rice cake with 1 Tablespoon of natural peanut butter
Snack Total = 136 calories

CHALLENGE TWO: Supper became a quick challenge. We usually film a local t.v. for a woman and she treats us to pizza. It got cancelled and of course I had not prepared supper. The kids begged for pizza. We ordered their usual and I calculated a salad (look below for a cool salad calculator I found). I also had 1 slice of cheese pizza . . . if I deprived myself I would not last long on this quest. I was happy at the end I filled my craving and was still within my calorie intake for the day.

CHALLENGE THREE: Rob teased me about my diet and tempted me with my favorite creamy garlic dressing. I quickly called him a diet sabotager as I poured my lite-Italian on my salad. ( Note: he felt really bad about teasing me and called from work today to apologize and say how proud of me he was . . . I knew he was teasing me . . . but it was a good example of how we can let others around us effect our ability to succeed at something.)
Supper Total = 643

Day Two Total = 1403 calories

Awesome product.
Adds protein and flavor
to smoothies
without a lot of calories!

Day Three:
Breakfast: I drank my coffee black so I could add honey to my smoothie (learning to make these trade-offs will pay-off, this is not a have your cake and eat it too quest!)
Smoothie
with goat milk, honey, oats and an awesome thing I found at BJ's PBfit. PBfit is an all natural peanut butter powder. It is made with dried peanuts and somehow they extract the oils so it has less calories but still the same amount of protein.
Breakfast Total - 298 calories

Lunch: Last day of turkey left-overs salad, with homemade croutons I made with homemade bread (a know bread is calorie dense -but it was well worth it), olive oil and garlic.
Lunch Total - 419 calories

It was raining today so I went over to my neighbor's house to do Just Dance on their XBox. I had so much fun. The kids stayed home and made cookies of course! Did it for 30 mins.  . .  estimated calorie burn = 300 calories

Snack:
2 small gingerbread cookies (which are the least calorie cookie you can chose from)
Green tea w/ honey and turmeric
Snack total = 122

I whipped up some pasta for the family and I left aside a small portion for myself. I tossed my pasta with garlic and 1oz of turkey. I filled myself with Curried Squash Soup.
Supper Total - 430

Day Three Total = 1269

Now I am off to Choir Practice . . . and feeling great!

A few helpful links:

Why you can't stick to your diet & 5 easy fixes . .

Salad Calorie Counter

It has to start somewhere

Ready for my Quest!

Lately, I have been disappointed in myself. Some how I have become the chubby little farm wife. This weight seemed to sneak up on me. A few weeks ago I seemed to be having trouble breathing. I do have asthma but it was worse than usual. I have always wanted to go with more natural asthma treatment with my present out-of-shape body it seemed impossible.

This morning I woke up renewed and rearing to go. It may have been photos of myself on Facebook, or that overstuffed feeling from Thanksgiving that set me off. But I marched over to my neighbors house to use her scale. I know, I don't even own a scale. I was so confident that I was happy at my present weight that there was no need for a scale in our house. I was more surprised and sad then I expected the scale read a whopping 196 lbs. HOW DID THAT HAPPEN?! I have excused myself for way too long. I have told myself as long as I eat natural, organic foods I would be healthy. I told myself it was too hard to cook for my family and control my food. 

NO MORE EXCUSES. I must remedy this . . . not only do I have asthma, I have a family history of heart disease, diabetes and colon cancer. I myself had gestation diabetes with my four pregnancies. It is time to change. I am writing this blog in hopes that it and you readers will hold me accountable. I hope you will follow me on this quest for a healthier, thinner me!

My beginning photo.
The chubby, farm wife!

Now my friend inspired me with her new weight loss. She lost 20 something pounds on a Slim Fast plan. I am very happy for her but Slim Fast is not the plan for me. I live on a Homestead. We have our own milk, eggs and veggies. If I am going to do this it has to be within the guidelines of how I already live.

I devised a simple calorie intake plan split into different time periods throughout the day:

7am-10am 200-325 calories

10am - 2pm 200-325 calories

2pm - 4pm 100-150 calories

4pm - 7pm 300 - 550 calories

I will slowly add mini-workouts throughout my day

I will drink plenty of water

Maintain control of my asthma - conventionally and herbally

Here's how today went:

Breakfast : Coffee w/sugar and goat milk,

Smoothie - Goat milk, chia seeds, blueberries, protein powder, greens, ice and stevia

Breakfast Total - 315 calories

I used the nebulizer with 1/2 tsp sterile water, 2 drops of eucalyptus e.o. and 2 drops rosemary e.o. 

Did my farm chores. Milked Goats. 

I took a multi-vitamin, vitamin C, Ginseng and Evening Primrose

Shepherd's Pie for the family.

Lunch: Mixed green salad w/ turkey, sunflower seeds and vinegarette

Green Tea w/ honey and turmeric (turmeric is a natural asthma aid)

Lunch Total - 339 calories

Snack: 13 raw almonds and 3 black licorice ropes (this seemed to satisfy my afternoon sweets craving)

Snack Total - 150 calories

I took vitamin B liquid because I tend to be sleepy in the afternoon.

My mini shepherd's pie with
salad and sparkling drink.

Did the regular nebulizer treatment with albuterol

Brisk 10 min. walk and then went to feed the goats hay.

Dinner: Salad with roasted asparagus

Mini Shephard Pie (it was hard not to want more)

Sparkling Mineral Water with a splash of raspberry juice.

Dinner Total 535

I drank about 60 ounces of water from a water bottle today. Sometimes with a splash of lemon to encourage me.

Total Calorie intake 1,339

Possible Calorie Burn - 200 calories

I will probably now go fix myself a cup of chamomile tea!