Healthy lifestyle progress

[marjflowers]

Thank you so much for all of your suggestions, words of encouragement regarding my efforts to change my lifestyle to get my cholesterol down.

The diet is going well, although I still have lots to learn about cooking. This week I had my first experience trying to make wise choices in a regular restaurant. I had a Hawaiian salad with lots of grens, pineapple, grilled chicken and shrimp. It came with walnuts and coconut, but I had them leave them off. The dressing was a teriaki sauce that was so good it had to be bad. But I ordered it on the side and dipped my greens rather than slathering it all over the salad, and I was amazed at how very little dressinng I ate this way. Again, it really didn't feel at all like a sacrifice.

I walked for 50minutes at 4:30 this morning, which is no mean feat considering it was 25 degrees! Only problem there was I tripped over a crack in the sidewalk and busted both knees -- torn pants and blood. ouch! I got a walkman radio, and that really helped with the boredom.

When I started this, I was determined that I wasn't going to be on a "diet" and be all about losing weight. But I have to say, I am getting really excited about the inevitable weight loss -- it will be nice not to shop in the stout shop!

So thanks for all your support, and please keep the encouragement coming.

Peace --

[dreichla]

Keep it up! You'll do fine.

Keep portion sizes reasonable (or smaller than usual) and run away from foods which contain high fructose corn syrup (you wouldn't believe all the foods that have it). Walking is great, but resistance/weight training will burn more calories over the duration of the day and increase your metabolism.

The key to this whole thing is to make it routine. When I skip a day of exercise, I feel like I've really missed something.

Good luck! There's not a better thing you can do for yourself than this.

[dragonfly]

Thanks for the update and keep up the good work!!!

[daniel]

Marg: Here's a meal you can make easily and quickly at home. It's not a substitute for real cooking, but it's easy and healthy and surprisingly good:

One 1-lb package of frozen vegetables. Any plain frozen veggies will do, but if you think you don't like veggies, peas and carrots may be the most palatable.

One 1-lb package of frozen cooked squash.

One 11.5-oz can of V-8 juice.

About a cup or so of water.

Put it all in a saucepan, bring it to a boil, simmer for 5 or 10 minutes. Eat about half of it and put the rest in the fridge for tomorrow. That's your vegetable portion.

It's easier to open the package of squash if you nuke it in the microwave for a minute, or just leave it out on the countertop for a while, or maybe move it from the freezer to the fridge in the morning.

You can make it into a full meal with a bit more work:

When it starts to boil, add a cup of quick-cooking brown rice. This is much healthier than white rice or pasta. It takes 10 minutes of simmering to cook.

Add some baked tofu. Don't use raw tofu unless you know you like it. If you've never had tofu before, or if you think you don't like it, the baked tofu will be much more palatable. I like the hickory flavored baked tofu. Or, as an alternative to the tofu, use 6 to 8 ounces of fresh or frozen fish. The fish takes just 5 to 10 minutes to cook in the soup, depending on the thickness of it and the kind of fish. (This is two big servings.)

Now you've got a complete protein and your necessary carbs.

Note also, that nuts (in moderation!) are healthy. But peanuts are not really nuts. (Different kind of oil.)

One piece of fruit for dessert, and you've had a complete meal, at home, on the cheap.

Later, you can start using fresh veggies, and improvising on ingredients.

And as dreichla says, if you can avoid foods with corn syrup, you'll have improved the health of your diet 1,000 percent. Avoid all foods containing any form of refined sweeteners (sugars) or added fats, and you're almost guaranteed a healthy diet; but this is so difficult it may take experience and working into.

Keep up the good work. We're all rooting for you!

[Chuck.]

This is a good ongoing topic.

Over two years ago, I got a wakeujp call when my blood pressure was 160/100 and when to the gym daily. Later, a heart surgon's assistant told me I was close to seeing her. {gasp!} Went from 213 to 180 pounds, but back to 186 again. Want to lose more weight to reduce diabetic risk and faster marathon times (picture you fuel economy with 500 pounds in the trunk )

My biggest problem is portion control - eating better, but too much. Just have to think of different pleasures...

[marjflowers]

<div class='quotetop'>QUOTE(Delta Flyer @ Dec 3 2006, 10:43 AM) [snapback]356968[/snapback]</div>

This is a good ongoing topic.

Over two years ago, I got a wakeujp call when my blood pressure was 160/100 and when to the gym daily. Later, a heart surgon's assistant told me I was close to seeing her. {gasp!} Went from 213 to 180 pounds, but back to 186 again. Want to lose more weight to reduce diabetic risk and faster marathon times (picture you fuel economy with 500 pounds in the trunk )

My biggest problem is portion control - eating better, but too much. Just have to think of different pleasures...
[/b]

Thanks for the encouragement. And Daniel, I qwe you big for the meal disrection. They's all stuff I can make myself tat (except the tofu!) I'll also experiment with spices. I find that things that have a stronger taste make me feel like I'm actually eating.

I also have a problem with portion control. I guess I'll just have to getn used t9 it!

I had the most filling breakfast after my walk this morning -- oatmeal w/ 1 c. skim milk, egg beaters flavored with peppers, and orange, and a banana.

Walking was really hard this morning to walk, as I busted both knees on my walk yesterday. I did the same thing about 3 weeks ago. Sooo... I'm getting some knee pads. May look stupid, but i am just so naturally clumsy!

Peace --

[daniel]

Pick up some brown rice miso at your health food store. It is a dark paste that you mix with water or other liquid. Like honey, it mixes easiest if you mix in the water a tiny bit at a time, Once it has begun to dissolve, you can pour it into the rest of the liquid. It makes a very flavorful broth, which will give the above quick soup more flavor.

And I neglected to say that if you use the rice, you should increase the water by an amount equal to the rice.

And please don't dismiss the tofu out of hand. The baked tofu is very different from the raw kind, with a very nice flavor. Give it a try. Just cut it into small pieces to go into the soup.

[eagle33199]

FWIW, typical portion sizes here in America are generally way to large... i had one person tell me once that if you take a typical portion (of, lets say, pasta) and cut it in half, you'd be closer to a correct size.

However, i've found that it really only takes a week or so to lower the amount you're eating and not miss it. I'd guess the stomach contracts a little, so you feel full after eating less food.

[daniel]

<div class='quotetop'>QUOTE(eagle33199 @ Dec 4 2006, 06:08 AM) [snapback]357319[/snapback]</div>

... i've found that it really only takes a week or so to lower the amount you're eating and not miss it. I'd guess the stomach contracts a little, so you feel full after eating less food.
[/b]

Everyone who's ever dieted will agree with this!

[Proco]

Congratulations on your first steps, Marj! You're well on your way! We've got your back if you need help!

Go you!