If  you are trying to lose weight and/or lower your  cholesterol, grapefruit should be a major staple in your diet.  A normal size grapefruit is only about 74 calories.  (leave off the sugar and try a little cinnamon)

The major benefits of this fruit are:

1. It contains 15 grams of pectin (this fiber is linked to lowering cholesterol and reducing fat).
2. It is high in viamin C and potassium.
3. It is fat free and contains no sodium.

Grapefruit is also rich in natural galactronic acid.  This  aids in lowering cholesterol and fat.  It also battles against hardening of the arteries and the development of heart disease.

Before you add grapefruit as a major staple to your diet, check with your doctor to see if it ok.  Grapefruit can cause a bad reaction when taking some medicines.  (I’m on a cholesterol medicine that warns me not to use any grapefruit products.)

Over at WebMd, they explain in further detail ALL the benefits of grapefruit.  If the doctor gives you thumbs up, head to the store and stock up, they last several weeks in the refrigerator.

Grapefruit is a product that can help you lose weight, lower cholesterol, and lower fat.  It’s a great addition to anyone’s diet.

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!!

Two days ago, after my husband and I finished cutting a customer’s lawn, I got a craving for a milkshake.  It’s been so many years since I’ve had one.  I couldn’t even think of a place in town that made them.

I went to this icee place and had to settle for a root beer ice cone.  I didn’t care for it.  It tasted wayyy too sweet.  Since I don’t care much for sugar, I wasn’t able to eat it.

When I got home, I still was thirsty for a milkshake.  Low and behold I had some Blue Bunny strawberry frozen yogurt in the freezer.  I used that large glass in the picture and filled it with ice cream and 2% milk.  Wow,  was that ever good.  In fact, I made myself one of these strawberry shakes two days in a row.

I was feeling guilty about all the calories. I was kicking myself for indulging in such a manner.  I decided today to take a look at the calories and sugar I consumed. Ahhh….not as bad as I thought.  There are 90 calories in half a cup (I used a cup) and there are 120 calories in 8 ounces of 2% milk (I used 2 cups).

The shake really filled me up and on both days it ended up actually being my lunch.  I’m not feeling so bad now.  I’m glad to see my indulgence wasn’t as bad as I had orginally thought.  This actually could be considered a weight loss drink.  It  filled me up so I didn’t need any lunch.  It kept me full and I didn’t do any snacking before supper.

This is my newest weight loss recipe.  It’s funny how I can go from feeling so guilty for indulging to realizing this milkshake is going to help me lose weight.  Wow…what a win-win recipe.

Milkshake Pros:             Milkshake Cons:

1.  Filled me up            1.  Over 16 grams of sugar

2.  Only 330 Calories       2.  No Fiber

3.  Zero fat               3.  More calories than I usually drink at one time

You should check out the Blue Bunny website.  They have information a nutrional guide, recipes, and even a $1.00 off coupon for their ice cream.

It’s time for me to get my grass cutting shoes on….where off to make another customer happy.

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.)

 My little riding lawnmower is broken down.  As you can see, my husband has it totally taken apart.  All this for a darn $2.34 part.  The steering went out on it two weeks ago while  I was cutting a lawn.  Actually, what happened is the darn thing, it quit turning to the right.  All it would do is make a clicking noise when I turned the steering wheel.   Needless to say, finishing that lawn by only being able to turn left was tricky.  I was proud of myself though.  I was able to finish the job.

My husband had me  ordered the two parts he thought it needed but neglected to order this little $2.00 piece.  So here we are…..waiting again for that little piece to come in so he can reassemble my mower. 

I’ve been having to use my pushmower on yards I usually use my rider.  I’m afraid to use my husband’s lawnmower.  It’s a zero turn commercial Ferris and it goes so much faster than mine.  I can still remember when I was afraid to learn how to use the other riding mower.  I finally attempted it when I had a 3 acre yard to work in.  I figured I would have plenty of space to turn around.  I’ve finally graduated up to smaller and tighter areas. 

I’ve been getting a lot more exercise using my push mower.  I don’t like the self-propelled type so it’s all “pushing.”  Anyone that has spent much time in Tennessee knows it’s hard to find a flat yard.  I’m up and down hills and gullies most of the time.  I know that is burning off more calories than sailing across a flat piece of ground.  I’m losing my weight slowly this time and hopefully will be able to KEEP it off.

I enjoy being outside.  Cutting grass for me is more fun than working in my flower garden.  I hate pulling weeds and hoeing.  The past few weeks it’s been very hot.  There have been several heat related deaths in our area.  To combat this hot and humid weather, I’m drinking plenty of water, taking plenty of breaks in my airconditioned vehicle, and trying to remember to use sunscreen.  I only had one day I quit around noon.  The combination of the heat and humidity just took my breath away.  I started having cold chills so I knew I had been at it too long. 

I’ve got to go meet my husband at the church and cut the grass on the playground. 

Have a safe and happy 4th!!

When people are starting their weight loss journey, they always sent themselves some type of goal.  Some set a goal to lose “X” amount of weight.  Some set more detailed goals to lose “X” amont of weight.

To reach their weight loss goals, people use various diets, pills, and drinks combined with exercise. There are so many weight loss gimmicks out there, with more being presented every day.  It’s a real money maker for these companies.

I’ve read a ton of books on weight loss and tried so many methods of weight loss.  I find I get discouraged.  When that happens, I gain back the weight I’ve lost.  I’ve been analyzing why this happen to me.  I’ve decided it is because of the way I measure success!!  I always set myself up for failure….thus leading to my weight gain.

I have redefined success in my weight loss journey.  I am looking at the positive things I do each day and realizing it is a success.  Example:  Delivering meals on wheels.  (I know….you are thinking….what is she talking about.)  I now see delivering these meals is two hours of exercise.  Jumping in and out of the car, walking to the door with the food…..it’s burning calories. 

For me, it is taking a look at my day and seeing all the positive things I’ve done and realizing it’s been a successful day for me.  I make sure I document it all in my weight loss journal. 

I’ve talked before about setting realistic goals.  I have found for me, the most important thing is measuring my success.  Of course, some days are better than others but each day, I find I’ve made at least on successful choice.  It is keeping me on track and I feel so much better.  (I’ve lost another 10 pounds!!!!)

I know I haven’t made a post in sometime but I’m back and will be sharing some of my experiences of late in upcoming posts.

We’ve got a heat advisory out for today so I’m going to get my running done before it gets too hot.  I hope you all have a great day.   Toodles….I’m off to the store!!!!

This past week I’ve been busier than a bee.  I’ve been working too many hours at the various places I volunteer.  I haven’t had a free day this week and I am working tomorrow as well at the thrift store which is part of our local mission. 

I got a phone call Thursday night and I start training next Wednesday for 5 days to work on the 2010 census.  That’s going to be about 11 hour days by the time I drive there and back home.  

The bad thing is, I’ve been helping others so much….I’ve been neglecting myself.  That paper and pencil I put on this page…..well……that is just what my daily journal looks like for the past week.  Hurry here…hurry there….grab a quick bite of crap food and off to another job.  I was only able to help my husband with the grass service one day this past week.

I  feel so drained tonight.  I haven’t been able to walk or go to the gym once this week.  None of my volunteer jobs consist of any type of physical activity.  Delivering meals on wheels, sitting in an office pushing a pencil, and working in the kitchen of the gift shop doesn’t burn many calories.

Maybe after I get a good night’s sleep, I’ll feel better.  I have to learn  to say “NO” when people call  me to work for them.  I’ve always been a pushover. 

I know not losing any weight this week is my own fault.  Tomorrow’s a new day….I’ve got to get my weight loss journey back on track.  I’ve decided that going to the gym is going to have to be like a job to me.  I never missed work before I retired and have never missed a scheduled volunteer day either.  Putting it into that perspective, I shouldn’t miss any more days at the gym.   (They are open 24 hours)  NO MORE EXCUSES FOR ME!!

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.