Keeping it real!

I would be lying if I said the last couple of weeks were easy. They have been extremely tiring. First of all, I've been sick. It's hard to exercise when you don't feel well. My lungs were on fire every single time I stepped on the tread mill and my head was stuffy. It was hard to want to go to the gym or walk the pups. I did something 6 out the 7 days. Mind you, my exercise was pretty easy going. The important thing I learned is to just keep going even if you don't feel well. It doesn't have to be intense exercise but do something. Listening to your body is the most important thing.

The second hard thing has been increasing my intensity (before the cold happened). I feel my body getting stronger and that's been great. Knowing that I need to lift heavier weights or increase speed or incline on the treadmill is a bit scary. The best advice I can give is to push through those thoughts and realize you are stronger and more capable than you think you are. Tonight was a successful work out. I was able to breathe (yay!) and increase weights. It felt good. I will be a little sore tomorrow. However, it felt so good to get in an awesome workout. This will al be worth it in the end.

The third thing that has been hard is the food cravings. I don't know why, but this week I have wanted so many sweet things. While I have been good, I have found a way to work some sweet into my diet. Better to eat the cupcake I made yesterday and be done with the craving than to keep avoiding sugar and over indulge later. The cravings come and go. I find that as I eat better the cravings are less intense.

So, there you have it. It's been a hard couple of weeks but I'm pushing through. I'm down 12 pounds total and can run for a full minute (when I'm not sick). My eating is becoming better with each passing day. I just keep telling myself this will all be worth it in the end! I'm stronger than I think I am.

I'm adding some alternate exercises so that I don't get bored. I'm including the latest ones we have been given. Alternate them so you don't get used to just one routine. Warning … one of them is a killer leg workout and you will be sore. It gets better though.

Workout 3 - Look up exercises on the internet if you need to.
Legs: 3 sets
     Stationary lunges: 20 (10 each side)
     Leg press: 10
     Wall sit: 30 seconds
     Goblet squat: 10

Arms: 3 sets
     Push ups: 10
     21's: 7
     Zottman curls: 10

Abs: 3 sets
     Basic crunch: 15
     Ankle reachers: 15
     Plank: 20 seconds

Workout 4 - look up exercises on the internet if you need to.
Legs: 3 sets
     Pulsing donkey kicks: 24 (12 each side)
     Squats: 10
     Side step with exercise band: 20 (10 each side)

Arms: 3 sets
     Skull crushers: 10
     Dumbbell pull overs: 10
     Dumbbell squeeze press: 10

Abs: 3 sets
     Bicycles: 16
     Butterfly push: 15
     Dumbbell side bend: 20 (10 each side)

Do one of the strength workouts and finish off with cardio.  Work out 3 is hard on the legs and you will be sore but it does get better.

I'm finishing this post off with my famous salmon recipe. This is one of my most favorite meals to cook.

Grilled Lemon Dill Salmon

Mix the following in a 9x13 inch glass pan

1/2 cup olive oil

Zest of 2 lemons

Juice of 2 lemons (1/2 cup - use real lemons for juice)

1 teaspoon black pepper

2 teaspoons salt

1 heaping tablespoon minced garlic (or less if you don't like garlic)

7 green onions chopped finely through the green stems

3/4 ounces of fresh dill (find it in the vegetable section of most stores)

Add salmon to mixture and let marinade for 2 hours

1 Costco salmon filet (about 3 1/2 pounds) cut into 6-8 portions (depends on size you prefer)

You can bake it if you prefer. I grill on medium for about 7 minutes on each side. You want nice grill marks and cooked through to your preference. I prefer medium rare.

The rice is brown rice cooked in an insta pot. Saute some celery and green onions until tender with olive oil. Add the rice and finish off with a nut. We've used walnuts, cashews, and almonds (whatever we have on hand).

Enjoy this meal! It's divine and super healthy. Keep up the hard work. You can do it.

Recipe Time!

Something I learned in nutrition class over the past few weeks is how important it is to track your food. I haven't really done that before. It does make difference though. There are a few different apps that will help you with the task. I personally use My Fitness Pal.  It's easy and it's free. Start today with food tracking. It's a reality check to see how many calories I was actually eating throughout the day. 

For my weight, height, age, etc., in order to lose weight, I need 1600 calories per day. You can go to https://www.freedieting.com/calorie-calculator to calculate your own information. It was fairly close to what the nutritionist gave me as far as calories go. Stick to your numbers. You will find things that make you more full than others. You can even have a piece a cheesecake if you desire. Keep in mind that you shouldn't do that every single day but it is okay to have a sweet thing every once in a while.

Something else I learned is that it is better to get more of your calories in the earlier part of the day. EAT BREAKFAST! That is something I struggle with. My body just doesn't want to eat first thing. If that is the case with you, find something that you can tolerate and keep trying. I'm getting better at eating breakfast now. Most of time it's whole wheat toast and a protein shake but it works for me. Don't give up! You can do this. 

As far as recipes go, I'm going to post a couple of my favorites from my weight watchers cookbook. I love a good burger. Lately, I have loved this version of the classic burger. I also love the chicken with strawberry salsa. It is so refreshing. I hope you will give the recipes a try. I'll post more next time.

GREEN CHILE AND CHEDDAR TURKEY BURGERS

1 pound ground skinless turkey breast

1 small zucchini, shredded

1/2 cup plain dried bread crumbs

1 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon salt

2 teaspoons olive oil

1 (4 ounce) can diced fire-roasted green chiles, drained

1/2 cup shredded cheddar cheese

1/2 small red onion, thinly sliced

1 tomato sliced

4 large lettuce leaves

4 whole wheat sandwich thins, toasted

1. Combine turkey, zucchini, bread crumbs, chili powder, cumin, and salt in large bowl. Shape into 4 (3/4 inch thick) patties.

2. Heat oil in large nonstick skillet over medium heat. Add patties and cook until browned and instant-read thermometer inserted into sides of patties registers 165 degrees, about 6 minutes per side.

3. Meanwhile, stir together chiles and cheddar in medium bowl.

4. Top burgers evenly with chile mixture. Reduce heat to low; cover skillet and cook until cheese melts, about 2 minutes. Serve burgers, onion, lettuce, and tomato in sandwich thins.

Per serving (6 weight watcher points), 321 calories, 8 g. total fat, 2 g. saturated fat, 954 mg. sodium, 32 g. total carbs, 6 g. sugar, 7 g. fiber, 33 g. protein.

CHICKEN WITH STRAWBERRY BALSAMIC SALSA

4 (5 ounce) skinless boneless chicken breasts

1 teaspoon salt

1/2 teaspoon black pepper

2 cups hulled diced fresh strawberries

3 tablespoons balsamic glaze
2 tablespoons thinly sliced fresh basil
2 tablespoons thinly sliced scallions
2 teaspoons minced jalapeno pepper

1. Spray ridged grill pan with nonstick spray and set over medium high heat.
2. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken in pan and grill, turning once, until chicken is cooked through, 8-10 minutes.
3. Meanwhile, to make salsa, combine strawberries, balsamic glaze, basil, scallions, jalapeno, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper in medium bowl and stir gently to combine.
4. Serve chicken with salsa.

Per serving: 1 chicken breast and 1/2 cup salsa (1 weight watcher point), 212 calories, 4 g. total fat, 1 g. saturated fat, 646 mg. sodium, 10 g. total carbs, 7 g. sugar, 2 g. fiber, 32 g. protein.

Gym time!

We started working out with our trainer on Monday, January 21. Our trainer gave us some great advice. First, we are capable of change. Second, if there are health concerns, all exercises are adaptable. Third, if there are health concerns (my back fusion, for example) and the exercise hurts in a painful way, stop immediately. Don't injure yourself. You can work through soreness. Injuries will make this journey hard.

The exercises are fairly simple and can be looked up online if you have questions. Remember, they can be adapted to fit your needs.  She has given us to exercise routines to start off with. We do legs, abs, arms, and cardio with each workout. Alternate routines each day you work out.

Workout 1: You can google any of these exercises if you don't know what they are.

Start with strength training:
Legs: Do all 3 exercises then repeat for 3 rounds
     Ball squats: 10
     Leg raises: 10 each side
     Calf raises: 10 each side

Arms: Do all 3 exercises then repeat for 3 rounds. Use free weights. You should be feeling the burn by the end of the reps.
     Bicep curls: 10
     Front-side raises: 10
     Shoulder press: 10

Abs: Do all 3 exercises then repeat for 3 rounds
     Basic crunch: 15
     Ankle reachers: 16 (8 each side)
     Russian twists: 16 (8 each side)

Cardio: Treadmill workout 28 minutes
     2 minutes - 0 incline - 2.0 speed - warm up
     10 minutes - 7 incline - 2.5 speed
     8 minutes - 5 incline - 3.0 speed
     6 minutes - 3 incline - 3.5 speed
     2 minutes - 0 incline - 2.0 speed - cool down

Work out 2: You can google any of these exercises if you don't know what they are

Start with strength training:
Legs: Do all 3 exercises then repeat for 3 rounds. You can add a resistance band to make it harder.
     Donkey kicks: 10 each side
     Leg raises: 10 each side
     Side squats: 10 each side

Arms: Do all 3 exercises then repeat for 3 rounds.
     Bent over row: 10 each side
     Arm circles: 30 seconds
     Hammer curl: 10

Abs: Do all 3 exercises then repeat for 3 rounds
     Bicycle crunches: 16 (8 each side)
     Oblique crunches: 10 each side
     Flutter kicks: 16 (8 each side)

Cardio: Elliptical workout 34 minutes
     2 minutes - 0 resistance - warm up
     5 minutes - 8 resistance
     5 minutes - 4 resistance
     5 minutes - 8 resistance
     5 minutes - 4 resistance
     5 minutes - 8 resistance
     5 minutes - 4 resistance
     2 minutes - 0 resistance - cool down

If you feel you aren't getting enough burn in the strength training, increase your weight amount. Start with a lower weight so you don't hurt yourself and increase it as you go. To get a better workout with cardio, you can increase your speed. If you haven't been to the gym in a while, you will be sore. remember to stretch and work through the soreness. It gets better!

  

Weigh In Day!

On January 18 we were poked, measured and weighed. That night we took before photos so we would have something to compare at the end. In order to be fully accountable, we decided to post the pictures and results here. This is a judgement free zone so feel free to post your own results if you

wish. You aren't allowed to get down on yourself either because you are making changes and that is what matters right now.

Margaret: Height 5'7''

     Weight: 223.08 lbs

     Total Cholesterol: 172 (should be less than 200)

         HDL (good): 70 (should be greater than 50)

         LDL (bad): 50 (should be less than 130)

         Triglycerides (bad): 265 (should be less than 150)

     Fasting Glucose: 96 (should be less than 100)

     Blood Pressure: 146/85 (should be 120/80)

     Pulse: 68 (should be 60-80)

     % Body Fat: 36.6% (should be 18-26%)

    Waist Circumfrence: 46.25 (should be less than 35)

Tracy: Height 5'8''

     Weight: 217.4 lbs

     Total Cholesterol: 251 (should be less than 200)

         HDL (good): 46 (should be greater than 50)

         LDL (bad): 188 (should be less than 130)

         Triglycerides (bad): 87 (should be less than 150)

     Fasting Glucose: 106 (should be less than 100)

     Blood Pressure: 139/83 (should be 120/80)

     Pulse: 78 (should be 60-80)

     % Body Fat: 33.8% (should be 18-26%)

    Waist Circumfrence: 43 (should be less than 35)

Jen: Height 5'8''

     Weight: 258 lbs

     Fasting Glucose: 175 (should be less than 100)

     Blood Pressure: 125/83 (should be 120/80)

     Pulse: 95 (should be 60-80)

     Waist Circumfrence: 51 (should be less than 35)

So there you have it.  The numbers don't lie. We can all use the changes that are taking place. I'm excited to see the changes that are going to take place.

Game on!

Tracy and I started this journey on Friday, January 18, 2019. We met down at Utah Valley Hospital. We were poked and measured. We also learned the basics of the program. To start, you need to take some measurements.

Measure what you are able:
Height
Weight
Blood pressure
Waist circumference (around the belly button)
Fasting blood sugar
Body Fat %
Cholesterol

Write the measurements down and put them away for the next 100 days! We won't measure again until the end of the journey. I think everyone will be surprised at the changes that can happen.

Another step to change is to start tracking your food. We haven't met with the nutritionist yet, but we have started tracking what we are eating. I personally like my fitness pal. It's a free app you can download on your phone. We were told to not worry about what an how much we were eating yet. The nutritionist just wants us to start tracking. I have noticed some positive changes in the way I eat just by writing things down. You will notice this as well.

The next step is to start exercising. It's proven that someone who has just been diagnosed with type 2 diabetes can reverse it by losing 15% of their body weight. I don't have diabetes but if I continue poor habits, I am definitely heading toward it later in life. Losing weight will definitely help mentally and physically. Start with 45 minutes of constant activity a day. I chose walking. In the next few posts, I will outline the workout that my trainer is teaching me.

The last first step is to make a few achievable and measurable goals. You only need three or four. Having too many goals can get discouraging when not met. The other part of this step is to be accountable to the goals you make. I am writing them here so that everyone can see them. Feel free to make a comment with your own goals.

1. Eat a fruit/veggie with every meal. (I don't usually meet the recommended servings)
2. Exercise for 45 minutes or longer 5-7 days a week.  (gym 5 days and just walking they other 2)
3. Eat breakfast everyday! (I'm a horrible breakfast eater)
4. Be in bed between 10-11 and up at 6 on the weekdays.

So, there you have it. This is how we started this journey. I bought a membership to Planet Fitness. If anyone wants to join me at the gym in the evenings, I'm happy to show you the workouts I've been doing. I make a pretty good evening partner. I don't like getting up in the morning any earlier than I have to. Here's to living in work out clothes for the next little bit. :)

100 Days

100 days … 2400 hours .. 144,000 minutes. It doesn't really seem all that long, but it will begin the rest of my life. The last week of December I found myself scrolling through Facebook when I came upon an article from Utah Valley Hospital. The hospital is giving away 2 airline tickets while bringing attention to the newly built Pedersen Tower. I read the article and was impressed by the changes the hospital made to patient rooms and overall care. At the end of the article was a link to click on to see what else was going on in hospital news. I clicked the link and saw another link about a 100 day heart health challenge. I clicked that link and was hooked.

The hospital was looking for 10 Utah County women over the age of 30 to apply for the challenge. I thought what the heck … I'm going to fill out the form. I filled it out the form, picked Tracy as my partner (we both like to win) and didn't think anything more of it. I honestly thought I wouldn't get picked because I know there are people who are worse off than myself. When the phone call came asking me to participate, I was shocked and excited. I'm thankful for this opportunity to change and become healthy.

I am overweight. I have been for a long time. I love good food, yummy desserts, and Diet Coke. I like to eat in front of my TV and on the go. My guilty pleasure is McDonald's French fries. I know these things are bad for me but I like them and wasn't really worried about changing my habits. For years, I have been getting my annual physical and my doctor tries to encourage me to change my habits but never comes right out and says it. It's probably typical of many people. I don't know too many people that would start a conversation with, "hey, you are looking a little more chubby than last year, have you thought about changing your habits?" I know I would never say this to someone. I think this is why weight loss is a lonely journey.

My intentions with this blog is to be frank about heart health. I knew before applying for this challenge that I am at risk for heart disease. Heart disease runs on both sides of my family and my habits don't help. Here are some honest facts about me. I have high cholesterol (thanks dad) that I have to take medication for. I have taken some form of statin for years and I continued to eat my juicy hamburgers and greasy French fries. I have high blood pressure (thanks mom) that I have been on medication for this past year. My blood pressure used to be low until last year. I thought I was having a heart attack. Thankfully, it was just a panic attack. Unfortunately, I still need the medication to keep it under control. I don't have diabetes (dad's side) yet, but will if I continue the habits I currently have. I am overweight and have a low activity level. All of these habits contribute to poor heart health.

I am ready for change. I am sure that it why I was chosen to participate. I need accountability and people to cheer for me. That is why I started this blog. I plan on posting my numbers, before and after photos, healthy recipes, and information that is given to me. I think the more people that can benefit, the better. I have been given a great opportunity and would love to share the knowledge. The next three months won't be easy. It will be worth it though. I hope you will decide to take this journey with me and change your life over the next 144,000 minutes … 2400 hours … 100 days.