When I decided it was time for me lose weight, I started keeping track of everything I ate.  I was very diligent about adding up the calories.  I was so proud of myself for keeping such good track of my food and drink intake.

I’d add up my figures at the end of each day and finally have a grand total at the end of the week.  According to my figures, I should have been losing at the minimum two pounds a week.  It wasn’t happening.  It didn’t take me long to get discouraged on my weight loss journey.

I figured out why I wasn’t losing two pounds a week.  My calculation of what was a portion size was way off the mark.  I wasmaking good food choices but I was eating more than what the National Institutes of Health described as a portion size.

If you use the following list as a guideline when eating, you will be able to successfully track your calorie intake:

1. ONE CUP of PASTA IS  =  A WOMAN’S CLENCHED FIST.
2. A HALF CUP OF VEGETABLES  =  HALF A TENNIS BALL.
3. ONE TABLESPOON IS  =  TWO THUMBS PRESSED TOGETHER. (thumbs up)
4. ONE TEASPOON IS  =  A THUMB TIP.
5. ONE FRUIT SERVING IS  =  ONE TENNIS BALL.
6. THREE OUNCES OF MEAT IS  =  A DECK OF CARDS.

It takes awhile to get acustom to using the correct method of portion size.  It’s kind of like bowling, the more you practice, the better you get.  I’ve started using smaller plates so it looks like I’m eating more.  When growing up, my sisters and I were not allowed up from the table until or plates were clean.  I have retained that mentality into adulthood which is partly what has caused me to be overweight.  It only makes sense for me to use smaller plates….I can have a clean plate without excess calories. 

You know the old saying…..What ever works!!

We picked up another lawn customer this past week.  It’s a very large apartment complex.  It took us a little over 3 days to cut and trim the entire place.  I cut grass with my pushmower as well as the small rider the first day.  (even apt. complexes have hills down here) The second and third day, I was doing edging with an Echo SRM 230 string trimmer.  The first day I used the trimmer from 9:00 AM until 5:00 PM.  The second day I used the trimmer from 9:00 AM until 6:45 PM.  I didn’t take a lunch break and only stopped long enough to drink some water  while I was cutting the first day.  The second day it was much hotter so we did take an hour lunch break.

I love this Echo trimmer.  It’s light weight and easy to use.  It has a nice big trimmer head so I don’t have to keep loading the string so often.  I’ve never done trimming.  I’ve always left that job up to my husband.  Since there is so much trimming with this complex, I knew I was going to have to learn.  

By the end of the second day, I was scooting right along with my trimmer.  I’ve claimed that trimmer as mine.  Using this trimmer has helped my shoulders as well as my upper arms.  I’m looking forward to the next job so I can do the trimming.                                                                                                 I tried using my husband’s  trimmer but it just didn’t work for me since I’m left handed.  The guard on the bottom of the shaft was on the wrong side for me.  I had no protection from flying rocks and debris.  I tried holding it with my right hand but it just felt too uncomfortable.

It’s been raining off and on all morning so the grass cutting is I’m getting a break.  This has given me a chance to make up a large cucumber salad.  I’ve used fresh cucumbers, onions and tomatoes from our garden.  I add fat free half and half, cider vinegar, and a little sugar to balance the taste.  Top it with a little salt and pepper and let it marinate for a couple of hours.  This makes for a nice low calorie healthy salad.  I don’t put much tomato in the bowl because it makes it too watery.  It’s better to just add the tomato to you individual bowl a few minutes before you are going to eat it.  

You can also keep adding cucumbers to the dressing.  When it begins to taste bland, it’s time to make a new batch of the dressing.  (Although it’s not necesary, I usually peel the skin off my cucumbers.)

I’m off to visit

My husbands hard work is paying off in the garden.  We are finally getting vegetables we can eat.  This morning I decided to whip up this healthy dish before we head out to cut grass.  I have cooked up freshly diced green peppers, onions, garlic, celery (not from the garden), and baby portabella mushrooms.  I added a little sea salt and some fresh ground pepper.   It smelled so good while it was cooking, I had to taste it.  Yum!!  It’s great!!

In another pan, I cooked up some fresh broccoli from the garden and plan on added it to my healthy concoction.  I plan on dishing this over jasmine rice (it’s my favorite).  I don’t know the calorie content of this recipe but it has to be very low.  What a bonus, low calories and good tasting.  That is such a winning combination.

It’s still be real hot here.  My husband and I are still busy cutting grass.  We just picked up another new customer on Thursday.  It’s great because they live across the street from one of our regular customers.  It makes it nice when you can knock off a couple of lawns without having to drive any distance.  It seems we get most of our customers by referral.  Our customers are happy with our prices and our work. 

I’ve been drinking plenty of water in this heat.  The good news is I’m down two more pounds.  My husband just finished fixing my push mower ( fuel line was clogged) so it’s time for us to hit the dusty trail.

Hoping everyone has a great weekend!!  (We’re going to the weekly Saturday night auction tonight.)

Since I have renewed my weight loss efforts two weeks ago, I have successfully lost six pounds.  I am still as committed to winning this weight loss battle.  These are the things I’ve done in the past two weeks to lose  six pounds:

1.  I have been working 3 days a week cutting grass with a push mower for my husband’s lawn service . (4-6 hours each day)

2.  I have been drinking approximately 10 (8 oz) glasses of water each day.

3.  I am religiously keeping a journal of all my activities as well as what and when I eat.

                                                                            4.  I have switched to low fat foods as well as reducing my carbs to approximately 15 grams or less per meal.  I’m eating more fish and chicken while reducing my intake of red meat.   ( I also kicked  bread to the curb)  I now snack on fruit such as watermelon and fresh strawberries. (no more hershey bars or gharedelli candy)

                                                                            5.  Working out at the gym 3 days a week. (I’m up to 45 minutes now)  I’ve also started using some of the weight machines. 

                                                                           6.  I’ve changed my sleeping habits. I’ve been turning the tv off by 11:00 pm instead of staying up half the night. (my worst snacking use to start after the 10:00 pm news)

These are the things that are working for me.  Having realistic short term and long term weight loss goals are also helping me.  Hopefully you can incorporate some of them into your life and have success as well. 

It’s time for me to get ready to go work in the gift shop at the hospital.  I enjoy the people I work with and also the customers.  God has blessed me so so much!!!!!!

We have a new lawn customer and we cut and trimmed her yard yesterday.  I volunteer with her in the gift shop at the hospital when her partner can’t work.  I decided to rake all the leaves that were in the front ditch and under her hedges.  This bright idea took me three hours and a multitude of leaf bags.  

Raking…..bending over and filling the sacks…..carrying them/dragging them to our truck….wow….that was a GREAT workout.  Although the weather was cool, I managed to work up a sweat.  When I finished and stepped back to look at my work.  I was pleased.  It looked great.  She kept telling me to quit because she thought I was working to hard. I knew she was happy with the end result.

My husband did most of the lawn with the riding lawn mower.  I also did all the trimming.  Where I live in Tennessee, there aren’t very many flat yards…so it’s my job to use the push mower on the areas that can’t be done with one of our riders.  I finished cutting along the ditch and bank of the front yard. 

Back and forth…..up and down with the lawn mower is great exercise.   I like doing that much better than going to the gym.  Today I have a little soreness in my shoulders.  My stamina is getting better.  One day at a time…..that’s what I’m telling myself.

I tell myself:     Healthy eating=weight loss……………… Working out=building muscles and toning up.  What can I say………Life is great……I’m feeling good…….ready to tackle another day on my weight loss journey through exercise and healthy eating.

Off I go……today’s my day to work at the hospital gift shop.  I hope you all have a wonderful day!!!!  I wanted to thank everyone for their comments.  They are such a confidence builder for me.

This blog is like a dairy to me.  I realize there are many that read it but since I don’t have personal contact with them…it’s ok.  In fact, there were only three people who know of this website…..two of my sons and my husband.  None of them read it very often.

I’m so upset at my husband.  He took it upon himself to show my website to a couple of his friends when he was doing something to their computer Saturday.  (They have to know VERY little about a computer to ask him for help.)  I told him it was an invasion of my privacy. 

I only got about two hours sleep Saturday night.   All I could think about is someone I know, reading my stuff.  (I’m hoping they read this and delete the website off their computer.)  I’m actually a very private person and don’t share things about myself.  I’ve always been that way.  Actually, I’m a good listener and most people do love to talk about themselves or people in their lives.

My point is with sharing this is…..I am still staying on my weight loss path.  Normally, when things use to upset me, I’d find myself raiding the refrigerator for comfort.   There’s nothing like a cheeseburger and fries  or a pizza, to take my mind off what’s bothering me.  This time, I’m sticking to my bottled water.

Today is my 10th day on introducing my healthy life change.  I have decreased my calorie intake, and increased my exercise.  I am proud to say, I have lost 5 pounds.  I had lost 6 pounds but the scales says 5 pounds this morning.  Either way, I’m happy with this weight loss.  I am not using any particular diet or drugs.  I’m just back down to the basics….eating healthy food in moderation and going to the gym.

I refuse to let anyone rain on my parade…even if it is my inconsiderate husband.  Gotta run…time to deliver Meals on Wheels for the disabled.

The grass cutting season is finally here.  Today was my first day helping my husband with his lawn service.  He does the riding mower and I do the push mower.  It’s one of our bigger jobs.  It’s a small apartment complex along with 3 single dwellings.  The isn’t a lot of grass with the complex but each of the homes have good size yards.  Of course, two of them have pretty good inclines at the back of them.  Trying to cut grass on the side of a hill…..IT’S HARD!!!!!

The first cut of the year always calls for clean up first.  Plenty of sticks, bottles, cans, and plain old junk to pick up first.  I know the bending up and down is good for me.  It’s just that I’m so out of shape.  I was surpised how much my arms and legs bothered me pushing the lawnmower.  I’m taking notes of how I felt in my food journal so I can compare how I feel as the season progresses. 

It’s now been four days since I have recommitted to my weight loss journey.  I have been doing great.  Last night after everyone had gone to bed, I was sitting there thinking….hmmm…..I could get into the fridge and they would never know.  Yikes……what the heck kind of thought was that.   It’s funny how I talk to myself in my head.  Maybe I’m a basket case and don’t even know it.  Oh well, if that is the case, I’m going to be that way only thinner.  I told myself to get a bottle of water and forget the food. 

My mind is set, I’m going to lose this weight and KEEP IT OFF this time.  I’ve lost 100 pounds three different times.  I didn’t use pills, drinks, or any weight loss program other than one I set up for myself.   I called it the “Green Diet.”  Believe it or not, I only ate green vegetables.  I also use to walk the track near my home at night the last time I lost the weight.  The other two times I lost 100 pounds, I was a letter carrier, so I got plenty of excercise delivering the mail.

Time for me to hit the shower.  I am working in the gift shop at the hospital for a friend tonight.  I hope I’m busy so the time will go by fast.  I’ve had four good days in a row with my weight loss journey.  If you haven’t started or had a bad day……just put it behind you and start anew.  Do like I did, get family and friends involved for support.  Once you tell them….you are going to feel a lot better.  It’s really a confidence builder.

In the past when I was attempting to lose weight, I never let anyone know.  I figured if I failed, no one would be the wiser.  Heck, when I lose twenty pounds, a person can’t really tell.

I know I’m serious about my weight loss this time.  I’ve told my husband and my mom (she lives with us) I am going to lose weight.  They were glad I’ve decided to take off this weight. 

I’ve told them we are going to start eating more fish and more salads.  They both said that would be great.  They are encouraging me. 

My husband said, “When you make up your mind to do something…you do it.”  (I’m stubborn as a mule)  I got to thinking about that….and he is right.  I’ve got the old fire and will power back I use to have when I tackled projects in the past.

I’ve done great the last two days.  I’ve always had the problem of turning into a chow hound after 9:00PM.  I’d usually snack until I went to bed.  I’ve now traded the food in for bottled water.  When I feel hungry, I am drinking my water and telling myself…..this feeling will pass.  I say a prayer and find something to  do.  When I’m working on a project, I don’t think about eating.

I’ve restarted my food journal.  I’m writing down everything.  I’m also keeping track of what I do that day.  I want to see, if I end up having a bad day…. what may have triggered it….or what I use as an excuse for eating unhealthy.

I’ve have  a busy schedule  for today.  I’ve got to deliver Meals on Wheels and then work in the gift shop at the hospital.  I’ll be leaving the house at 9:00AM and won’t get home until about 4:30PM.  I’m going to have to go the gym tonight after I fix supper.  Good weather is finally here.  I don’t mind going out in the evening when I don’t have to wear a coat.

Time for me to get ready to go.  Hope you all have a great day on your weight loss journey.  Remember, we aren’t dieting….we are making healthy lifestyle changes!!!

By reducing our calorie intake by just 500 calories a day, we will lose one pound a week.  Here are a few tips to implement when you are baking to help.

1. Replace 1/2 cup of butter/margarine by using 1/4 cup of applesauce + 1/4 cup of canola oil, butter or margarine.

2. Replace 1 egg by using 2 egg whites  or 1/4 cup liquid egg substitute.

3. Replace sweetened condensed milk by using lowfat/nonfat sweetened condensed milk.

4. Replace evaporated milk by using evaporated skim milk.

5. Replace 1 cup all-purpose flour by using 1 cup whole-wheat flour or 1 cup whole-wheat pastry flour or 7/8 cup all-purpose flour + 2 Tbsp. soy flour.

6. Replace butter milk by using an equal amount of nonfat or low fat yogurt.

7. Replace 1 oz unsweetened baking chocolate by using 3-4 Tbsp. cocoa powder + 1 Tbsp. oil + 1 Tbsp. sugar (for frosting or sauces) or 1/4 cup cocoa (for cakes or cookies)

8. Replace 1 cup chocolate chips by using chopped dried fruit such as cranberries, raisins, apricots, cherries (for quick bread and muffins) or chopped nuts.

9. Replace frosting by using sliced fresh fruit or pureed fruit orlight dusting of powdered sugar.

Making these few sutle changes can help reduce your calorie intake thus helping with weight loss.  It’s hard to give up some of the foods we like.  By using  the above food exchanges, we can still lose weight without giving up many of the foods we like.  We just have to remember, we can’t eat two pieces instead of one because we lowered the calories.  (I use to be good at that type of reasoning)

Time for to get ready to go to work.  I’m filling in for a friend working  in the gift shop at the hospital.   I’ll be eating a healthy lunch in the cafeteria before my shift starts.  (love when someone else does the cooking)

These tips were made available by the American Institue for Cancer Research.  Fat cells can lead to cancer….so come on all……lets get rid of our fat!!!!

If you have gained weight and wonder why, you need to rethink what got you to the point you are at.   You need to analyze what can trigger you to over eat  and to eat when you aren’t even hungry. 

Some of the things you need to consider are:

1.  Are you a clock eater?                                  I remember as a kid, our family ate by the clock.  Breakfast was at 7:30 am, lunch was at noon, and supper was at 5:00 pm.  Hungry or not, we had to eat at those times.   You need to listen to what your body is telling you and don’t eat if you aren’t hungry.

2.  Do you clean your plate?     This was another thing I had to do as a child.  We were not allowed up from the table until our plate was clean.  Even today, I find it hard to leave food on my plate.  You need to get rid of the guilt and realize it’s ok to leave food when you feel full.

                                                                        3. Do you eat when you’re emotion level is high?

If you are eating when you are upset, mad, feeling sorry for yourself, or plain ole tired, you need to find another source of relief other than food.  (Chocoate use to be my comfort food)  Take a walk, do some volunteer work, go window shopping (my favorite), or go vist a friend.  Sometimes I’ll just jump in the car and take a ride…never sure where I’ll end up.

                                                                    4.  Do you eat because there isn’t any else to do? 

This is the hardest one for me.  Late at night when I can’t sleep and there isn’t a thing on tv….I find myself navigating towards the refrigerator.  Face it, at 1:00 am…..there isn’t much to do.  I’ve started reading more, working suduko puzzles and also crocheting.  I’m making baby booties to sell in our hospital gift shop. 

Take a look at all these factors and identify which ones are keeping you from losing weight.  Realize your limitations.  Get rid of the food that is your worst enemy.  Start making good food choices.  We all know a salad is better than a candy bar. 

When you have had a great day, you should congratulate yourself.  Look back on that day and see what made it success for you and carry it into the next day.  If you faulter one day, don’t beat yourself up.   Analyze why it happened and come up with a plan to keep it from it reoccuring.

Weight loss is not easy.  I don’t care what anybody says.  Weight loss is a struggle. Anytime I see the words “fast” and “easy”, I know it’s bologna.   Stay focused and determined and you will win the battle.  We each have our own weaknesses and strengths in our weight loss battle.  Identify yours and you will be successful.