Tag Archive | Diet

National Women’s Health Week!


Hi Ya’ll,

Sorry  I have been absent–I admit I have had some issues with my scale, WE aren’t friends! And trying to ‘get my act together’ has been a struggle! I am FINALLY back on track, getting my head together and what not. I will discuss all THAT in my next post.

I though ya’ll find this interesting, thanks Michelle (the below if from her) for getting me off my tail and helping me motivate

 

xoxoxo

Traci

Smart Ways To Stay Healthy and Fit

 

Smart ways to stay healthy and fit

 

 

 

 

 

 

 

 

Women seem to have natural tendency to focus on their bodies, appearance, health and fitness. National Women’s Health Week, May 12th to 18th, gives women another opportunity to learn new information on the best ways to maintain fitness levels and improve health. Researchers have learned that there are three basic ways woman can keep their nutritional levels and exercise levels in healthy balance.

 

Balanced Nutrition

Healthy eating should being early in life with an emphasis on nutritious foods and avoidance of fast foods and processed foods that are high in calories, fat and sodium. Lean meats, whole grain carbohydrates, lots of vegetables and plenty of fruits will help to maintain healthy nutrition and will promote weight loss naturally. Low-fat or fat-free versions of dairy products will help to keep calcium levels up and calories down. Omega-3 fatty acids found in fish, nuts, seeds and olive oil help to maintain heart health and normal cholesterol levels. If you stick to healthy foods, you will find that you have less need to snack on sugary foods to curb hunger. Your skin, hair and complexion will have a natural glow from the vitamin and minerals contained in these foods.

 

Regular Exercise

All women should incorporate regular exercise into their week to improve health, maintain weight and regulate mood. Exercise has benefits throughout women’s lives, regardless of the type you choose. Combining exercise types can often produce the maximum effect on fitness. Aerobic exercise like running, walking, tennis and bicycling works out the large muscles of the body and burns calories. It also improves cardiovascular health. Stretching exercises such as yoga and Pilates help to keep muscles and joints flexible to avoid injury. Strength training such as free weights, resistance bands and weight machines help to increase endurance, prevent fatigue and strengthen bones.

Special Situations

Women should also ensure that they make the proper adjustments during those special times in their lives when nutritional and exercise needs change. Pregnancy requires women to double the efforts to eat right and choose foods that are rich in vitamins, minerals and protein to help nourish the growing fetus. Though exercise is still important during pregnancy, you may have to revise your routine to prevent back problems or joint injuries as the baby grows. As women mature, the hormones that protect them from heart disease and stroke diminish, so they must compensate by taking additional care with nutrition and exercise. Eat more calcium-containing foods to help keep bones strong and protect your joints when exercising to avoid long-term damage from osteoarthritis

 

I have just joined Planet Fitness and going three to four times a week and REALLY enjoying it! They have given me activities, weights, machines to build up my thigh as well.  If not at the gym, I will be walking outside, my favorite!

 

Another easy way to boost your motivation is by music or inspirational quotes.  Take this water bottle from Lululemon for example; a humorous quote to look at when I exercise or to keep on my desk.  But the change that makes the most difference in how people feel is in their improved diet.  Now I’m older and I need to protect my skin from the sun.  Like most people I have sensitive skin, so I need a special sunscreen that is made for sensitive skin from natural ingredients.  Hat and sunglasses are also important!

Green smoothies make for an easy on-the-go breakfast for those hectic mornings.  Smoothies are great because you can customize the ingredients you use in your smoothie.   It’s important to improve your diet when looking to improve your overall health.  Your body needs nutritious foods as fuel for when you exercise.

 
http://womenshealth.gov/publications/our-publications/fact-sheet/physical-activity.cfm#d 

 

 

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What, Where and Holy Fiddlesticks!


When I said I wasn’t going to be another ‘January Statistic’, I meant it and do mean it, let me explain…

I do have a tendency to start and stop and ponder and start again! How many ‘weight losers’ can relate to this?

What happened me to me in the last two weeks was not on my radar, I guess it should have been but I was thinking I got lucky!

I have what some women may know of as ( just give me a bottle of Jack and I will see you in a week) pain…

jack-daniels-ask-for-jack

 

 

 

 

 

 

 

 

I have Endometriosis..

‘ a gynecological medical condition in which cells from the lining of the uterus (endometrium) appear and flourish outside the uterine cavity, most commonly on the peritoneum which lines the abdominal cavity. The uterine cavity is lined with endometrial cells, which are under the influence of female hormones. Endometrial-like cells in areas outside the uterus (endometriosis) are influenced by hormonal changes and respond in a way that is similar to the cells found inside the uterus. Symptoms often worsen with the menstrual cycle.’

tumblr_mh7rwzPCYj1rmefc8o1_500

 

 

 

 

 

 

 

So,  the point of this was, I hadn’t had ‘one’ since August and all of a sudden I had ‘one’ this month, I felt like a chainsaw was ripping through me and I was going to die!

I didn’t work out, blog, barely went to work and just came home and went to bed, Traci was NOT  a happy camper-8 days later I started feeling human!

I am calling my gynecologist next week to find out what is going on, sigh. I am only 43 but still, thought I got lucky!

I was going to diets though January but since I am behind I am going to do a few more…

Here is the reviews I promised. I am not going to go into them, I decided that is not really fair. I told you in my earlier post pretty much where I stood. I found all I could on the ‘ Beyond Diet’ and I am going to let you make your own choice.

http://www.webmd.com/diet/features/diet-review-the-diet-solution

http://consumerscompare.org/beyond-diet-review/

http://www.dietspotlight.com/beyond-diet-review/

http://www.beyond-dietreviews.com/

 

I have a few ‘non diet’ posts coming up I am really excited about but I will do my next diet review by Monday. 🙂 Thanks for hanging in there with me…

I am actually going to clean house, it’s a crazy mess, do some baking this weekend and work out! 🙂

 

xoxoxoxoxo

Traci

Inspiration, Prayer and why we help others!


At the check out line a bit ago, my step son told me –‘Traci, you are an inspiration!’

Erik and Traci

 

 

 

 

 

 

 

 

Coming from a 20-year-old that meant a lot to me, even when I don’t feel like that…

The reason for this is because I tell EVERYONE about my weight loss. This is not because I am vain. Ok, if I’m  TOTALLY honest I do struggle with this at times but it’s also because if I can reach ONE person whose struggling, who may need help who doesn’t THINK they can do it– that makes my day!

As I have told everyone, I have failed soooo many diets before I found Eat Clean and I am so grateful.

So many things have changed for me. I was reading on Transformations and a lady mentioned prayer and diet and I couldn’t agree more. Every morning on my way to work ( I am in a new job) I pray to stay ‘ in the Spirit’! God has changed me in SO many ways and I don’t for ONE second think He had nothing to do with this for He did! My purpose is to help others who– like me don’t think they can for they are hurting or injured or scared, for we WILL succeed!

Thank you Rhonda for including me, I feel truly blessed. Please read the other stories on here, they are truly amazing!!!!

http://transformationpics.com/2012/07/08/traci-lbs-lost-90/#more-630

Happy Sunday to you all!

xoxoxoxo

Traci

Brief Pause -with some Q&A…


Good Afternoon,

First off, to answer the question about Beth’s Superman Muffins; the reason they’re called this is she wanted her boys excited to eat them and told them they would be big and strong like Superman if they did! 🙂

Secondly, as many of you know I have struggled with these last  ( cough, the holiday gain + 3 pounds) 18 pounds.  I asked Michael for incentive I didn’t want money, clothes or anything of that nature but I needed something. I know these last few pounds will be rough, so I need a push. He told me that if I could lose this amount, get down to (140) which is where I want to be by March he would take me to Florida. YES! I have never been and always wanted to go!  So, the challenge is on!

A friend has taken me up on my food journal challenge; which I have not done for many years I admit, but it was sooo helpful to me.   We will be doing this on my Facebook page every day till the end of February, so if you need the link, just let me know.

Now, I don’t work out.  I am on my second week of Cooler 1 of the Eat Clean diet plan. ( If you need this info pleases let me know, I will be getting to this later) PLEASE NOTE, I do have a tendency to eat less food then some-the reason for this is because I do not get the physical activity that most get even on a semi-regular basis. So please understand this when looking at my food.

I do see the Cardio Specialist this week,  I am not sure if physical therapy can be incorporated into my routine right now- we will have to see. I also see my knee surgeon on the 6th. I am hoping to add walking back into my life, but I am not sure we will be able to do that.

So, I will be back later in the week to do my  3rd installment of My Weight Loss Journey!

 

weddinglistco.com.au

Hopefully, this will be Michael and I in March! 🙂

 

 

 

Take Care and God Bless!

Traci

And then I HAD to tell the Hubby!


Good Evening my dear friends!

I apologize, and this shoulder injury is much harder to deal with then I anticipated, I  don’t get on the computer as much as I wish to. Working now and not sleeping well and I am worn out; we have found  that my tendon is torn, with tendonitis, arthritis, bursitis, etc.  I see an orthopedic specialist on February 2nd, hopefully we will have answers especially since it seems to have moved into my arm as well. I’m also having issues with my right shoulder now too???

I also see my knee surgeon on the 6th, it has been a year, can you believe it? And we are STILL having issues, more with limited bending and my thigh is still falling asleep, sigh! 

Please say a prayer! I had lunch with a dear friend today,  and mentioned how the Hubby was talking ‘ consequence’ and getting ‘legal’ thinking he was ‘off ‘ his walker’ lol! This was a bit ago-it has been some time since he mentioned this.  Thinking she would agree, but no she agreed with him. Her mother had TKR (total knee replacement) and didn’t have these issues, and had a lot more testing in the beginning than I! And my friend had a similar situation with her daughter’s school; she got all ‘mama bear’ on them, which is what prompted my friend’s remarks.  She said ‘ Traci; there are other surgeons, you do understand there is STILL a problem. He may be one of the best but you’re  still not fixed  that doesn’t mean he is ‘perfect’! And that though he may be ‘ the best’  that doesn’t mean to not look at other options or  someone else who may be able to fix you if they can’t or they keep  waiting for this or that’? Sigh, we will see. It just seems to be one long waiting game. I know some of this is me, my issues- just as I know some of this is because we couldn’t do PT as long as needed. Still; a year later, two manipulations and still having ‘ nerve like issues’? Guess we will see. I just keep praying! 🙂

Ok here in installment 2…. 🙂

Yep; after finding out I weighed  245 pounds, I joined Weight Watchers. I had no choice, I was terrified, I had NO idea what to do, where to go and how to start. I learned a lot from them, and even still have my card…

WW Membership

There are 2 I learned from them which I am going to share-1.) journal- that is SO important!  You just can’t believe what all you put in your stomach during the day- I couldn’t believe it. I learned so much so much by writing down my daily food intake.  In fact, if anyone wants to take up this challenge with me, for 30 days I will do it with you, I will write down EVERYTHING I eat if you will!  Come on–everything including weekends!! t really does help, and it keeps you honest…who will do it with me? I need to get my butt in gear too? That is going to be my next post; we should make set up a challenge for our selves- even us old timers need help too! 🙂

Food Diary

Above is my journal in which I faithfully wrote EVERY day.

The other thing I really learned in Weight Watchers was to drink my water. I HATE drinking water, I will tell you! Never been my thing…so what I learned to do was drink tea (decaf).  I LOVE tea, and they told me that decaf tea could count as my water so, I drink it hot, cold, whichever, whatever to get my water in!

Weight Watchers Cup

I now try to drink two to three of these a day (cup), which I never did before.  helps that this is a cup with measurement marks to guide me. I wonder if they still give these out? I actually won this for losing 5 pounds one week! 🙂

My last thing I am going to share is Beth Downey’s ( you will hear more about  her later when I talk of joining the Brickhouse) Superman Muffins with you! THESE are amazing!  I have TRIED to  put a recipe section on here but could NOT get it to work, sigh, will have to work on it.  But these babies SAVED me after my surgery!!! And this was the first time I made them Vegan ( I don’t use eggs or milk) and they were just as yummy! 🙂

So, here goes!

Thank you BETH!

Beth and I

Beth and I

Now I add about 1/4 a cup more flour and 1/4 a cup more oats,

I don’t like them wet ( I mix this to  make the batter thicker)but do it to taste-

I also add dark chocolate chips to mine per the notes…. 🙂 Enjoy, I love them!

Also- I have never used pumpkin spice, I know people have used oatmeal instead of oats and what not,

I have not tried that.

Here is the calorie content:

Plain muffins have about 125 calories but adding the below increases the calorie count as stated;

Then I usually add the following:

• 1/2 cup finely chopped nuts (I usually use pecans) (158 calories per muffin with this addition)

OR

• 1/2 cup dark chocolate chips (170 calories per muffin with this addition)

OR

• 1/2 cup dried fruit (147 calories per muffin with this addition)

                                                                                                            

                  “SUPERMAN” MUFFINS-Per Beth Downey

Basic recipe:

Ingredients

* 1  cups whole rolled oats OR wheat bran

  • 1 cup nonfat milk
  • I used rice milk
  • Info for rice milk below
  • *  cup unsweetened applesauce
  • 1 egg
  • I used 1/3rd cup almond milk, 1tsp lemon juice
  • Calories for almond milk below

    * 1/3 cup brown sugar

* 1/2 teaspoon vanilla extract

* 1 cup whole wheat flour

* 1 teaspoon baking soda

* 1 teaspoon baking powder

  • 1 tablespoon pumpkin pie spice
  • I used ground Jamaican Allspice

* 1/2 teaspoon salt

* 1 ripe banana (mashed)

  • 1 small zucchini (peeled and finely grated)
  • I used half a large zucchini

* 1 medium carrot (peeled and finely grated)

then add (1) of the following:

* 1/2 cup dried mixed berries

* 1/2 cup finely chopped nuts

  • 1/2 cup dark chocolate chips
  • I used vegan dark chocolate chips-sorry, don’t still have the bag for them, 
  • but you can get them at amy whole foods, just note they need to be 7o% or greater

Directions:

1. Preheat oven to 375 degrees F (190 degrees C).

Spray muffin cups or use paper muffin liners.

Mix together whole rolled oats and milk, and let stand for 10 minutes.

In a large bowl, mix together mashed banana, applesauce,egg, brown sugar, zucchini, carrot, and vanilla.egg, brown sugar, zucchini, carrot, and vanilla.

Sift together whole wheat flour, baking soda, baking powder, pumpkin pie spice, and salt.

Stir into rolled oat and milk mixture until just blended. Fold in dried berries, nuts, or chocolate chips.

Scoop into muffin cups.

 Bake in preheated oven for 15 minutes to 20 minutes,

or until toothpick comes out clean. Makes 12 full size muffins.

Mini muffins cook for 12 – 18 minutes (makes 48 mini muffins)

I will try to add more entries to this blog more often, perhaps twice a week; sorry I’m so late with this one. 😉

Thanks for stopping by and God Bless! 🙂

xoxoxoxo

Traci

One step back, from this Biggest Loser wanna be….


Update, I added some audio to my video! 🙂 I am still sick, so please note that if it doesn’t sound the best but I tried… 🙂 Hope it helps anyway! 🙂

I’m  sorry, I have been really sick with a bad  head cold, fever, throat and ear issues. My Husband was trying to help so he published my blog ( Thanks hun for trying 🙂 ) and it really wasn’t  ready so I  came  back and made some changes. I’m sorry, my video was not on here ( and has no sound, that wasn’t an  issue I haven’t been able to fix)  and it wasn’t edited yet! Still not feeling very well and somewhat medicated so hope this is ok, lol!  I’m sorry  ya’ll are getting this twice,  and hope you don’t mind reading it again. 🙂

xooxoxoxo

Traci

We all have those don’t we? The some days, the should have’s, the could be’s! The lying on the bed with the coat hangers sucking in just ONE more DAMN inch from those DAMN jeans, or the ‘passed over look’ of the one person we wanted to notice us? How about the some day, I will work out ‘ some day’ or I will start my diet ‘ tomorrow’? Yeah, or what about the infamous ‘ Ex’? Yeah, I have that to, I adore my Husband don’t get me wrong but my Ex, as  many issues as I have with him, my memories  got me through some rough moments! Any of you have those? That ONE thought of revenge, that ONE song that plays just for the two of you, the more ‘ twisted’ the better, or maybe it’s just me who is like that? It is not that you want them, but you want them to see you looking just AMAZING? 🙂 I can be the happiest I’ve ever been and still that one song speaks of the best revenge, the worst breakup, the most ‘ get even’ and in this situation, well, it really helped me. If you could see my iPod, you would understand and maybe I will make that one of my posts, a music post, for hey, what gets you through right? We can’t all be thinking of beaches right, or am I the only twisted sister out there, lol?  The would of, could of, should of’s? I have a daughter who is about turn 18 and I adore her, and all her life I have  never kept my word about this diet, I have failed at EVERY DIET, yeah, how many have you been there? What a role model I HAVE been!  We WANT to and wham, the dreaded three days come around, yeah you know the ones I am talking about and  a cheeseburger NEVER tasted so good, you would DETEST it during the week but something happens on Saturday that just shuts your brain off right? I don’t know why either, but I can tell you I have learned some tricks, we CAN do this, it DOES get easier!

Well, as so many of you know I have gone through this journey, and still going through it.  I ‘m going to  try and  back track and do what I can to show you what I did, help you walk through it and show you what I did! Yes, I made mistakes, yes I went backwards , YES, I blew it on the weekends BUT I learned from it and YES, I have an injury and have lost over 90 pounds and YES, I don’t work out like the majority of people ( not by choice I miss you Beth!), I can’t! At this point, I am still having complications from my total knee replacement I had in 2010 and I am now having shoulder issues, we just did the MRI Saturday to see if my rotator cuff is torn (update) it is NOT torn, we have found out that I have a lot of inflammation and arthritis.  I have to see a specialist to see where to go from here. I am starting to have pain in my right shoulder as well, I am not exactly sure what all this means as of yet.

Here is my first installment…

Before the Eat Clean Diet, before anything else I was lost…I thought, there is NOTHING that could help me. My best friend Kat introduced me to Biggest Loser and I thought, oh lovely, another reality Tv show and then Jillian, Bob and Allie  happened and I was hooked….and frankly I need someone to kick MY ASS! Ya’ll need me to help you and well, I need you to help ME, hold me accountable, keep ME in line! For I am towards the end, I need someone who won’t be afraid to tell ME what is what! Michael is wonderful, God love him! But he is the Hubby and, well that gets complicated for you can only hear that truth so often you know? Does anyone ELSE know what I mean? He means well but we are together all the time, I need someone  else, someone others to help me with this journey, any takers, can someone be my ‘ Jillian’?  It is just different if that makes sense?

Jill  got my ass off the couch, her and her black team which was so often the underdog, I rooted for her, I cried for her, I was like YES, she is MEAN, but she has heart, she has soul- I LOVE IT! 🙂 I was terrified,  I was scared, I was afraid but I was going to do it, they were coming to Michigan. ( I wanted Jillian, I wanted her to go for her)  I was 245 pounds and I needed to change my life! I needed Jill, Bob and Allie…I needed change! I needed a Jillian, that courage, that strength-someone who can hold ME to it, oh I will do that work, I have…I just need to follow through and get to the end! She inspired me, I miss her! Sadly, I couldn’t I had surgery soon after…

I wish I had the sound, somehow it got deleted but you can at least see what I was going through in this brief clip, I wanted ya’ll to see that I have BEEN there, I do REMEMBER! I walked the walk, I made the excuses, I cried the tears and I was a mess, oh such a mess! So, as Biggest Loser starts their season with no excuses, I believe that should be our theme as well, so please, oh please join me and let’s have NO EXCUSES!!!! I will cheer you on as you cross your finish line, so let’s do this together!!!! We have so much we can learn from one another for my journey is NOT over, I am still walking it! Let’s do this!!! One pound at a time!!!

X0xoxoxoxoxo

Traci