Sizing Up Your Food Portions

It's hard to figure out what or how much makes up a portion when preparing your food. It's obvious I've had to many portions on my plate and that is why I'm now having to lose weight.

Here are a few samples of various food and what counts as a serving:

1. BREAD: 1 slice of toast, 1 ounce of boxed cereal, 1/2 cup cooked cereal, 1/2 bagel

2. VEGETABLES: 1 cup raw, leafy vegetables, 1/2 cup cooked vegetable

3. FRUIT: 1 med piece of fruit, 1/2 cup mixed fruit, 3/4 cup fruit juice

4. MILK: 1 cup milk or yogurt, 2 ounces of processed cheese

5. MEAT: 2-3 ounces cooked lean meat, poultry or fish (size of deck of cards)

6. OTHER FOODS: 1 egg, 2 tablespoons peanut butter, 1/3 cup nuts.

I have found that using a small size plate helps. It looks like you have a lot more to eat. For me, it's mind over matter. As a child I was always made to clean off my plate. I still live that way but have changed to a smaller plate. Some things are so ingrained, I just can't change. It's all about adapting to continue this successful weight loss journey.

Quit Smoking Anniversary

Time has gone by so fast. I can't believe it's been two years since I had my last cigarette. Actually it's July 28th is the official date. I am one of those awful reformed smokers. I hate the smell of smoke.

I tried so many different methods to quit smoking with no success. It was nothing to chew nicorette gum and have a cigarette with it. It seemed the more I tried to quit, the more I smoked. I was up to three packs a day when I put them down.

I finally realized, the only way I was going to be able to beat this addiction was with God's help. I prayed and prayed. I prayed for months....I only got seemed to get worse. I was about to give up. (I had quit once before for 5 years but started again the day my daughter died.)

I figured God was tired of me asking for stuff. Low and behold....I'll never forget that morning. I woke up and I had this feeling inside..... I can't even describe it. It was like this little voice said, today is the day you throw away those cigarettes. I told my husband and mom, "hey hey guys....today is the day.....I'm done smoking."

I still wasn't sure at first so I kept a carton in my drawer for about a month. I never had one temptation to have one. Since I had been smoking over three packs a day....I call that a miracle.

Burned 572 calories already this morning

It's another hot and humid day in southwestern Tennessee. I've already been outside digging in another flower bed this morning. My goal is to dig up every tiger lily in this yard. Although they bloom for a long time, I don't like the way they look when they quit blooming (good brush for snakes to hide).

Since my pedometer can't measure this kind of work...I went to ability.org to calculate my calories burned. Wow....572 calories. It's a great site. By just putting in your weight and time worked, it will show the calories burned for lots of activities.

Big Snake = Great Workout

The other day when my mom and I were going to town, I notice a big snake laying near a tree by the flower garden. I said to mom, "I'm going to kill Alex for putting that fake snake there. He knows how much I hate them." When my husband got home, I told him to pick up that dumb snake and throw it away. He picked up a stick near the tree and told me I must be seeing things. Then I knew...OMG....I had seen a REAL snake. I was panic stricken at just the thought of seeing that thing again.

Mom and I then went to sit in the gazebo. Still upset about the snake, I told my husband, I bet that thing is in that grill cover you left on the ground. He went over to pick it up ....sure enough...I saw the tail. I let out the biggest scream and ran into the house with mom right behind me.

Of course, the snake got away from him and slithered into the flower garden next to the house. Alex was using the rake trying to find him to no avail. Then, low and behold, I saw the thing trying to climb through the metal vent to get under the house. At the top of my voice I shouted, "There he is...there he is...get him Alex...get him." My husband was able to catch him. Whew...what a relief. He said it was a rat snake and took it way down by the pond to let it go.

When my husband got back, I had him take the weed eater and cut down every vine and flower in that flower bed next to the house. I then took the rake, hoe, and shovel and dug everything out of there. I now have a large area of just dirt. (NO snake is going to hid out there again.) I wasn't smart enough to wear gloves. Needless to say, I'm sporting blisters on my left hand. (wondering why it's just my one hand)

That snake lead to a great workout I had not planned. I can feel it in my shoulders and upper arms. Working in the flower bed is a lot more fun than lifting weights. Now I'm going to have to figure out what to put in that flower bed.

Exercising with Bad Knees/Ankles

I had suggested in an earlier post to walk in a Menards, Lowes, or Home Depot. I realize not everyone has those stores where they live. One place most towns have is a grocery store. A person can walk there with a cart for assistance. Using the cart will give you a degree of support for your knees as well as your ankles depending on how you lean on the cart. Walk the perimeter of the store pushing your cart...one time, two times, etc. Whatever is your comfort level to start out. Take your pedometer with you so you can document your progress when you get home.

As it starts to get easier and you build your confidence and stamina, add some weight to your cart. I suggest packages of dog food since the weight is on the package. The one thing nice about dog food, they come in packages ranging from 4 pounds up to 50. Putting them in the cart and back on the shelf when your done walking will also help build your arms.

Since everyone's physic is different, you have to rely on what feels comfortable for you. We are all use to pushing a grocery cart. Using it as a weight loss tool gives it a dual purpose. I can't stress enough, to document your walks when you get home. It's nice to see your progress in black and white.

There are still 180 days left to in this year to get on the weight loss bandwagon.

Another day walking more than 10,000 Steps

Yesterday, we went to two different Lowe's stores in our area to get more stuff we need for the garage. Of course, I had my Omron pedometer in my pocket. (So easy to use...so light weight) I like that store as much as my husband. I'm always finding something I want there...even if it means putting it on a wish list.

When we were walking to the truck after the second trip, I looked at my pedometer. It was close to 10,000 steps. I usually walk between 2500 and 3000 steps during my day at home. I was surprised and pleased to see I had walked that much.

If it gets too hot or too cold, I'll just be going to my local Lowe's to walk. The aisles are nice and wide and pushing a cart takes some pressure off my knees. The concrete floors are exactly ideal but as long as I keep moving it's ok.

So, if you are trying to figure out where to walk, try Menards (they have wide aisles too), Home Depot, or Lowes. When I lived up north, I use to find the malls kind of crowded and couldn't walk as fast as I wanted quite often. Down here, there aren't any inside malls close. I'm glad I accidentally found another place to go.

My weight loss plan for today is: no breakfast.....grilled boneless chicken breast, brown rice, fresh peas, and a garden salad for lunch....supper......will be the other half of my chicken breast along with a salad and some squash from our garden. When I feel like snacking today....I've got garden tomatoes already sliced and will also have so green grapes I bought yesterday. Of course, today I plan on drinking plenty of water.

Walked over 12,000 Steps

It was another hot and humid day yesterday. We left about 7 am to get an early start cutting our lawns. I remembered my pedometer and plenty of water and diet Lipton green tea. I always use the push mower and my husband uses the riding mower. That thing scares me so I'd rather use the push one.

I checked my pedometer and I had walked a whopping 12,000 steps. Wooohooo!! My right knee and leg were hurting by the time we got finished but they were feeling better by late evening.

I've lost another 2 pounds since my last weigh in. Losing weight this time is so much easier since I've made up my own plan of action. Secondly, and just as important in my weight loss program, document, document, document. I can't stress that enough. Seeing what you eat and drink in black and white really makes you more accountable. I always write down what time I ate as well. It helps me as well so see my eating patterns and what I need to concentrate on in changing to succeed at this weight loss.

We all know what are healthy choices we need to make in our lives to lose weight. All your plans and books out there tell you exercise along with proper food choices will be a win-win weight loss program.

Which ever weight loss program you do.....don't give up. There are still 183 days left this year to make a difference. Always remember to drink plenty of water!!!!