Monday weigh in

I lost exactly one pound this week and really had to work hard for it. My eating was phenomenal (except for the late dinner with two glasses of wine last night) and my exercising (mostly bike riding*) was great. Last week: 138.4. This morning: 137.4.

We're leaving on a trip to London with my parents tomorrow, so I have a lot to do today. For this trip my goals are: to keep under 140; to have a fantastic time; and to not lose my mind!

Happy Memorial Day! See you in about a week.

* BTW - I don't know what it is exactly, but either I've toughened up or biking shorts are the answer -- or both -- but I love riding my bike, especially now that it's no longer uncomfortable. Funny that.

~♥~

Sunday bike ride

What a gorgeous day! We rode 16 miles of the American River path late this afternoon and evening. The path and river have been getting a lot of use by other bikers, rafters, runners, walkers, horseback riders, people fishing, skaters, and of course the wildlife. Amid the fun and activity, a man drowned yesterday. Sad.

Hope you were able to get out and enjoy the outdoors this weekend. Have fun but be safe!

~♥~

Farmers market report

[Click on images to embiggen]

Live music, flowers, cherries & organic produce -- oh my!

~♥~

Almighty D

Last Fall, in a routine annual blood test, it was discovered that my vitamin D levels were very low. I was surprised by this because I get a lot of sun exposure and eat most of the foods that contain D. Vitamin D deficiency is a good thing to catch. Why? Because it's easy to remedy and because vitamin D deficiency is associated with an increased risk for terrible life-threatening diseases -- ones I'd like to avoid such as heart disease, diabetes and cancer.

Here's a sampling of recent research news about the Almighty D:

Vitamin D May Help Keep Aging at Bay - "High levels of vitamin D might help keep the brain healthy as people age, new research suggests. "

New Model Of Cancer Development: Low Vitamin D Levels May Have Role - "... diet and supplements can restore appropriate vitamin D levels, and perhaps help in preventing cancer development."

Can Vitamin D Save Your Life? - "With all of these studies demonstrating the protective effects of vitamin D on health, a question arises. If increasing your vitamin D intake can reduce your risk for these serious chronic illnesses, can it also reduce your risk of dying?"

Vitamin D Deficiency Linked With Depression - "Linking vitamin D deficiency and depression makes a certain intuitive sense to me. Vitamin D is produced in your body when your skin is exposed to light. During winter, many people suffer from seasonal affective disorder (SAD) because of lack of exposure to sunlight."

With research about the positive aspects of vitamin D published on a seemingly daily basis, seems a good idea to get your vitamin D level checked at your next annual exam. Could end up being one of the most helpful things you do for your overall health in addition to getting to and maintaining a healthy weight.

~♥~

wall squat 101

Jillian's fitness suggestion for today is the wall squat or wall sit. It's an exercise I've been interested in trying since it seems to be easy to have correct form, I have a wall or two, and, it's not hard on the knees if done correctly.

From Jillian:

Get Strong by Squatting
If you're new to exercise, working out can be intimidating. The trick is to begin with exercises you can build on. Let's start with the legs. After all, they help support our bodies in the most basic of activities — standing and walking! Try wall squats, the building block of all squat variations. Here's how to get started right now.

Wall Squat
Stand with your back about 1 1/2 feet from a wall, feet hip-width apart, your weight on your heels. Lean back until your shoulders and upper back touch the wall. Now slowly lower yourself (as if you were going to sit on a chair) until your thighs are parallel with the floor and your legs form a 90-degree angle. In the seated position, your back — from the shoulder blades to the lower rib cage — should rest lightly against the wall. Hold this position for as long as you can, stand back up, and repeat.

When you've mastered the form, kick it up a notch by adding resistance with hand weights. Once you've developed quad, glute, and hamstring strength with this beginner move, you'll be ready to tackle more advanced leg exercises.

Here's a no nonsense video that breaks it down:



Think I'll try wall squats as a warm up for bike riding. Have you tried these type of squats?

~♥~

who knew?

Before tuning in to watch this season's The Biggest Loser at its midpoint, I'd never before watched "reality TV." The crazy over-the-top drama and product placement was strange at first but now I realize it was all part of the good times. Last night, I found myself missing this bizarre weekly ritual that despite the weirdness factor never failed to inspire.

Here are the 3 Life Lessons You Can Learn From the Biggest Loser according to Jillian:

1. Nothing Is Impossible
Let's face it: If I can take a person that is 400 pounds and get them into run-a-marathon shape in four months, we as human beings are capable of just about anything

2. You Should Never Ask "Why Me"--Instead, Ask "Why NOT Me?"
Society--and sometimes even our own friends and family members--says you are arrogant and selfish if you want to be anything beyond the norm. Strive to become healthier or richer or more successful than average and it becomes a "Who do you think you are?" scenario. That is such a crock of s#$%. On Biggest Loser my contestants learn to stop asking "Why me?" and ask this question: "Why not me?" Why not me get gorgeous, healthy and famous? Why not me fall in love? Why not me have the career of my dreams? And here is the best part: by putting themselves first for once, they change their lives, achieve their goals and inspire a nation. So, the next time you feel less-than or undeserving of making a healthy change, ask yourself that question...Why not you?

3. You Must Choose To Be Happy.
Life will not always be easy. You won't always be happy. Things will go wrong that are unfair and totally out of your control, but... you have a choice. You can choose to become a victim of these unfortunate events or you can choose to learn from them and grow. A lot of the contestants on Biggest Loser have had very sad lives--some filled with tragedy, all filled with physical hardship. But the ones who succeed do so because they come to find a meaning and purpose in their struggles that propels them towards a beautiful rich fulfilling future. Are you at a lifestyle or weight turning point? What choice are you going to make?

We are capable of more than we think. We are worthy of the effort it takes to become fit and healthy. We hold more power over the course of our lives than we often believe.

~♥~

something new

Last night we tried a new way to prepare fresh halibut. I'd give this recipe five stars out of five stars.

Grilled Halibut with Lemon-Basil Vinaigrette

Ingredients

• 2 1/2 tablespoons fresh lemon juice
• 2 tablespoons olive oil (preferably extra-virgin)
• 2 garlic cloves, crushed
• 1/2 teaspoon grated lemon peel
• 3 tablespoons thinly sliced fresh basil or 3 teaspoons dried
• 2 teaspoons drained capers
• 4 5- to 6-ounce halibut steaks (about 3/4 inch thick)

Preparation

Whisk lemon juice, olive oil, crushed garlic cloves and grated lemon peel in small bowl to blend. Stir in 2 tablespoons fresh basil and capers. Season vinaigrette to taste with salt and pepper. (Can be prepared 1 hour ahead. Let stand at room temperature.)

Prepare barbecue (medium-high heat) or preheat broiler. Season halibut steaks with salt and pepper. Brush fish with 1 tablespoon vinaigrette, dividing equally. Grill or broil halibut steaks until just cooked through, about 4 minutes per side. Transfer fish to plates. Re-whisk remaining vinaigrette; pour over fish. Garnish fish with remaining 1 tablespoon basil and serve.

Note: Make more of the vinaigrette than the recipe calls for.

Now that we are infatuated with this vinaigrette, we'll be needing the Costco size jar of capers. This should be good to use with grilled skinless chicken breasts as well.

~♥~

Monday weigh in

This week is memorable in that I ate a real dessert. Think my last dessert was a piece of birthday cake back in early March when we were visiting Sara in Austin. BTW - I'm not counting pieces of dark chocolate every now and then after dinner. Mainly because, I don't really like dark chocolate (however, it does work to satisfy that craving for something that is nothing like steamed broccoli). The great dessert caper happened at the neighborhood book club Friday night. OK, we're talking cream brulée in a chocolate cup with fresh raspberries. I ate every molecule on the plate. Plus some wine, naturally. I can scarcely remember the book we discussed, but here I am remembering everything about that treat in vivid detail!

Now for some scale talk...Last week I ventured into the 130s -- barely! -- at 139.8. This morning the scale said: 138.4. This is my lowest weight in a long, long time. Feels great!

I'm feeling good about the start to this week. Hope you're having a good start too. I'm trying a strength training class with a friend tomorrow. Are you going to try something new this week?

~♥~

Farmers market report

Made sure I had my Chico bag with me, and was off to the first local farmers' market of the season. At the top of my list was fresh picked cherries. I wasn't disappointed, although they were only available at one booth. I also picked up some strawberries and a locally produced olive oil (meyer lemon infused - sweet Jesus is this stuff good!). Non-food item of the day: a small bouquet of sweet peas.

Has your local farmers' market started? Did you make it out to a farmers' market this weekend? When you go to a farmers' market, do you have a plan (or "strategies") to get the most from your experience?

Check out: 13 Strategies for Shopping a Farmers Market

~♥~

a week ago today

Here's Bykasandra pictured during her first trip to Yosemite National Park. It was an absolutely gorgeous day. Byka took to the bike trails in Yosemite Valley like a natural. We try to visit Yosemite off season and during the week when it's not crowded so we likely won't be back until October.

~♥~

wheying in

Recently, MizFit tackled the topic of protein powders. As we've come to expect, she provided a throughout examination of the topic. The comments were very informative as well. Apparently, there are many forms of protein powder, all with a unique set advantages and disadvantages.

I bought some whey protein powder several weeks ago. I sometimes add it to oatmeal along with chopped walnuts, cinnamon, and chopped fruit (mostly berries). When I hit a plateau, I stopped eating oatmeal every morning and when I did have oatmeal, I skipped adding the protein powder. I added a teaspoon of ground flax seed meal instead - less calories.

Do you use whey protein powder or any other type of protein powder? If so, how do you integrate the powder into your diet?

~♥~

It's never too late

"I want everyone to know, middle-aged women and men as well, it’s never too late to start this journey of weight loss. If you want to change your life,
it’s possible. You can do it. If I can do it, you can do it too.
You just have to believe in yourself. Just start the process."

~ Helen Phillips

~♥~

Quotable - You are the boss

Once we are adults, it is not anyone's job but our own to monitor what goes into our mouths. It's not that nutritional and medical information is not necessary or helpful; it is. It's not that loving friends and family are not necessary and helpful; they are. But when it gets down to the particular foods you choose to eat on a given day, you are the boss.

~ Geneen Roth, "The Constant Food Critic" GH June 2009

Here's a great discussion about whether maintenance is truly possible. Be sure to read the comments.

Excited about the Biggest Loser finale tonight? I am. While I'm OK with any of the finalists winning, I can relate more with Helen and Tara.

~♥~

parsley, sage, rosemary & thyme

I've probably crammed way too many little herbs into this one clay pot. Here's the starting line up:

Sweet Basil
Cilantro
Sage
Italian Parsley
Chives
English Thyme
Greek Oregano
and a decorative Lavender

Spent a good portion of the afternoon trimming the rosemary back. We have a lot. I've washed my hands a couple times but they still smell like rosemary. I like it.

~♥~

Monday weigh in

Looks like I've finally made it into the 130s - just barely! Last week: 142. Today: 139.8. This week the weather was much improved so exercise happened outside. There were a couple six mile walks and a full afternoon of biking in Yosemite. But probably most importantly, I ate well with the exception of Cinco de Mayo (and only dinner was iffy). That's what I'm learning: you can still make progress without being perfect. And the flip side is you can work hard and not see the results you expect -- at least not right away. It is what it is. In the overall scheme of things, life is good.

Have a great week & watch out for the three amigos!

Added: Top 10 Saltiest Meals in America - one bad ass, sneaky amigo, that salt!

~♥~

What we think...we become

Heading out to try out my new ryka walking shoes. Read a few things this morning I'll mull over during the walk:

• Study blames over-eating, not poor exercise for US obesity
• Coconut oil - a new super food?
• How mothers influence daughters' body image
• Getting Older and Gaining Weight (hat tip Jody)
  

~♥~

Sisterhood of the traveling sweatpants

Patty, the woman of heart and soul behind the blog Fit By My 50th! gave my blog the award shown above. Patty started her blog not long ago, but already I find it hard to imagine our blogging community without her warmth, generosity and authenticity. So, Patty, while I'm pulling hard for you to reach your weight loss goal by your birthday in August, I hope you will continue to blog for a long, long time!

Now I get to pass this award along to five super blogs -- only five so not an easy task. Here goes:

• Shrink to Fit - Tena might be the first person to add my little newbie blog to her blogroll. I've learned so much from her from day one: drink your water!; keep going; be kind; and ride your bike! Also, a couple great recipes.
• Gravel and Rust - What's this? Another super blog by a member of the sisterhood in Texas?! In a word: Roxie is REAL. From chickens as neighbors to self-discovery, I never miss what Roxie has to say about her world.
• Losing Lisa One Pound at a Time - Don't let the blog's title fool you, Lisa is actually finding herself as she balances various challenges in her life while pursuing her goals through fitness and healthier eating. This quote reminds me of Lisa: “It's not how many times you fall that matters, it's how many times you get back up.”
• Truth2BeingFit - Jody is an amazing wellness-fitness blogger. You can count on really good information on all aspects of becoming fit and staying fit just about every day. She also finds time to write encouraging and thoughtful comments on so many blogs. What a dynamo!
• Every sisterhood needs the sisters who make us laugh. Even though Gigi at Chunky Monkey Mama and blogging ninja Camevil at 21 Days Later have already received this award, I wanted to acknowledge how much I appreciate their writing and humor.
  

~♥~

Quotable - Ideal Self

It’s not about weight, it’s not about perfection, it’s about being the person who is driving your life and driving it in the direction you want to go. ...

Your ideal self is the person that you’ve always imagined being, and encompasses all the power, strength, and integrity, you’ve aspired to. This ideal invokes a sense of confidence, pride, and serenity, and is you, at your best.

Source: The Ideal Self Challenge

~♥~

I want to grow some herbs...

It's not what you're thinking. Geez, just because we're in northern California.

We live on a pretty steep acre in the woods. The flat sunny surface of the property is occupied by a pool. This doesn't leave much space for growing food ala a traditional garden. Plus, we have: wild turkey, foxes, deer, moles, birds, raccoons, squirrels, a bear and maybe even bigfoot.

At my urging, J just planted an oak barrel with vegetables he likes to grow (tomatoes, beans, lemon cucumber). Since then, I've been dreaming about an herb garden. I have a big strawberry pot that's been around for ages (probably has some real funky soil in it). There's room for it in the courtyard in the front of the house that gets good morning sun exposure. This seems the best place to start for now. Since space is extremely limited, I'd love suggestions on what I should grow. I know I want basil for sure. Any other suggestions?

~♥~

Can we talk - about snacks?

Who knew that snacking can actually help in losing weight -- if you choose the right kinds and amount of snacks that is. It's hard to know what exactly has helped with boosting my sluggish metabolism because I try to do everything possible from drinking green tea to eating spicy foods. However, I have a hunch that snacking every couple hours has helped. Snacking also helps mentally because I tell myself that I can eat whenever I feel hungry. No deprivation here!

Here are 4 Snacks for Weight Loss from Dr. Weil:

1. Fresh or lightly steamed veggies
2. Whole wheat pita and hummus (Don't know why, but I tend to overeat this snack)
   
3. Seasonal fruit with low-fat yogurt and freshly ground flaxseed
4. Whole grain crackers with a small piece of cheese or some smoked salmon

Here are my favorite 4 Snacks:

1. An organic apple with natural peanut butter
2. Nonfat plain Greek yogurt with fresh fruit
3. One or two prunes with a handful (about six) roasted & reduced salt almonds
4. A small pomegranate flavored nonfat Greek yogurt (Trader Joe's) with hamster pellets (Fiber One cereal)
   

What are your favorite healthy - weight loss snacks?

~♥~

Monday weigh in - up on a tightwire

Remember that song by Leon Russell?

Last week: 142.8. Today the scale read: 142. Whew! I really am inching toward my goal weight range.

Pretty sure I've hit another stall so it's time again to mix things up a bit. I'm excited by the possibilities in the week ahead. Going to try at least two new recipes for dinner and hopefully, the weather will clear up and I can get back on my bike. And...I'm finally going to sit down and read Tosca Reno's "The Eat Clean Diet" once and for all.

Happy Monday everyone & may you see progress toward your goals!

~♥~

Pop Quiz

How's your hydration IQ? Me, I didn't know I had one. Test your H20 knowledge with this nifty little quiz. Don't worry, scores will be kept confidential unless you'd like to share. Good Luck!

Test Your Hydration IQ Quiz

~♥~

Starting today

I'm adding this exercise to my routine. Guess I'll begin by using 8 pound weights:



Another short article about revying up your metabolism: here.

~♥~

How not to regain

As I move closer to reaching my goal weight range, I'm starting to get a little nervous about whether I'll be able to maintain my new healthy weight. You hear all the stories about how everyone regains what they've lost plus ten pounds. I'm going to be on the lookout for all the suggestions and tips out there about maintaining. Bear with me, I'll probably get a bit obsessive about this.

Here's one for today with promising research findings:

Although regaining weight is the norm, it is by no means inevitable. Consider the National Weight Control Registry. The average registrant has lost about 60 pounds and has maintained this loss for about five years -- no small feat for a group of people who, in two-thirds of the cases, were overweight since childhood. ...

One particularly interesting finding from the Registry participants: The risk of relapse appears to decrease over time. In other words, the longer you keep off the weight, the less effort it takes to maintain good eating and exercise habits.

Believe!

~♥~