Out of office reply

I will be out of my office until January 2011.  I apologize to those who may have been reading this blog. The Serving Size Experiment will pick up where it left off January 1.  Please check back in after the new year.

HAPPY HOLIDAYS!!!!

Coming up for next month...

Just a little heads up for what is on the menu in the months to come...

December: Sweet Treats. In this month I am going to experiment with the idea of balance.  The food that we serve as part of our holiday tradition involves lots of fattening, buttery dishes loaded with calories. Each of these things I look forward to eating all year long, every year, so I am going to direct the attention off of food all together and focus on the inward self in spirit of the food.  Food is a way to bring nutrients to the body it is also a way to celebrate life and recall memories of past experiences. This chapter of the experiment will focus on the body and learning how to listen to what the body needs in conjunction with the mind.

January: Detox. I am a huge fan of the detox. I do them every year and figure that January is the perfect month to do them because we are entering fresh into another year of living with a healthy, balanced body and mind.  This month I will prepare the body for the actual detox, which will last for seven days and then focus on rebooting the system post detox.

February: Naturally Sweet. I love my refined sugar!  I am the first in line for an ice-cream cone, a Dairy Queen Blizzard, a chocolate chip cookie, or a tasty strawberry margarita.  I will use this month to take a break from refined sugar and eat only sugar from natural foods such as oranges and apples.  There is a lot of debate about the physical side effects that we experience from sugar with drawl. Is this a real thing?  Is sugar addicting? Lets find out.

Burning Calories in the Kitchen (and I don't mean sex)

I have been very busy these last two weeks cooking up a storm!  My dad and I plucked three 5-gallon buckets of apples off of his tree, the top ones being the size of man fists.  The first frost had already bit through, yet these apples seemed untainted, still dripping with dewy sweetness with each bite. I promised my dad that I would not let even a one go to waste.  Well...I kept my promise.  Lets just say I am not going to be opening a bakery any time soon...that is a lot of work!

This brings me to tonights point. We can burn calories even in the kitchen!  

Just to give you an idea of what I am suggesting, 

I found this chart from www.fitnessmagazine.com

Activity	Works	Burns
Mopping floors	Shoulders, biceps	112 calories/ 30 minutes
Painting	Arms, core	288 calories/ 60 minutes	.
Gardening	Arms, back legs	256 calories/ 60 minutes
Cleaning gutters	Shoulders, upper back, arms, legs	320 calories/ 60 minutes

(Source: www.fitnessmagazine.com)

Other websites that I looked at claim that you can burn between 120-200 calories by washing dishes by hand, sweeping, vacuuming, reaching for items (calf raises) and folding laundry.  

Some other ideas to increase the work out of your house hold chores are:

• wearing ankle weights while vacuuming
• folding laundry on a yoga ball
• dancing to music while washing dishes (inside/outside thigh)
• walking from room to room in high step (raising your knee in a marching motion up towards your chest)
• side stepping while carrying the laundry basket

These are just a few ideas, I am sure you can invent plenty more. I always wear headphones while I do my house work. If anyone were to look into my windows they would see me busting a move!  Another fun idea is to make a play list just for house work. This makes the idea of doing the work more personalized and serves as a daily outlet to unwind rather than another daily chore....if you get where I am going with that idea.

I hope some of these ideas are useful for you. There is an endless resource of information that you can find about alternative ways to burn calories if you feel like your day has been used up.  Try www.fitnessmagazine.com for some more fun ideas.

Have a good night.

The test

Today I came across another test. Did I fail? That is something that could be debated.  As a natural born Wisconsinite the love for cheese is something that is chemically strewn into my DNA chain.  I was born this way.  There is nothing I can do to stop the monster mouse that lives within me....especially when it comes to cheese tasting. Oh my lord do I love a good cheese tasting.  Mmmm... merlot cheddar, brie with orange fig spread, and cranberry gouda.  Luckily for me that the bite size pieces are so small that I can eat a few of them without going over the serving size of a piece of cheese.

However, if you don't pay attention this is a good place to just let yourself go and drift off into the over yonder pastures of taste bud bliss..so hold back. Maybe just try going for your top three choices.

This blog is not only a good place to write about how I eat, but to rediscover a place to learn how to eat. What I mean is that I actually ate more than three pieces....but now that I thought of this idea, next time I will execute it.

Hmmmmm.

Well food for thought or thoughts of food, watch out for those cheese sampling tables!  Don't get me wrong. I AM NOT going to pass up on sampling the cheese that I can never afford to buy (did I splurge on that??) when I get the opportunity.  We shouldn't have to feel bad about enjoying those things that we love. Unless you know the secret place that offers daily cheese samples or unlike me can afford cheese outside of the $2.15 mechanically processed cheese slices; I say go ahead and try them....DON'T feel bad.

It is okay to try something that you love, but use restriction. When you go to Sam's Club do you really consider a sample of bagel bite with the strawberry cream cheese a delicacy?  Keep these moments for the special ones, you'll feel better about it later.  All I can say is that I feel bad for those employees at the bank that have to deal with all of the bake salers every day.

Remember keep the samples special.

All the cheese love to you my friends. :)

Daily C

How many of you take daily vitamins? My grandma walked into a drug store one day and informed an associate that she was interested in starting a daily calcium regime.  The associate looked at my grandma and said "It's too late to start taking calcium."

I had to laugh, not because what the lady said was funny, but quite the opposite.  I remember her mother, my great-grandmother, growing shorter and shorter as I grew taller and taller.  I once looked up at her and thought it was strange as I began to see eye to eye with the woman.  It wasn't that I was actually growing taller (which I was) she had osteoporosis.  Who is to say that it is ever too late to vitaline our system, as a safety measure?

For years I spent hundreds of dollars on boxed kits of daily vitamin packs and fancy bottles that promised the fountain of youth in a mouthful of tablets...but why?

 We do get the same vitamins and minerals in our food.

Of course the  choice to take vitamins is strictly personal and the need is dependent on one's lifestyle. If you are the type that eats on the run, never eats breakfast, is a vegetarian, eats mostly meats, avoids fruits, veggies, and dairy, or eats each meal prepackaged from the freezer section  than maybe a few extra vitamins are a good fit for you.

However, if you eat a balanced diet of whole wheat pasta and bread, plenty of fruits and veggies, lean meats and eggs, and low fat dairy than you would be fine just taking a daily vitamin.   I like one a day for women and I buy one a day for men for my boyfriend.  There are several brands that offer a daily all-in-one vitamin that are good.  The great thing about vitamins is that you can always pick what you need based on how you eat and your own personal health concerns.  For example I know that I don't eat a lot of dairy ( I usually recommend that women take a daily calcium pill every day), run a little low on iron, am always stressed (compromised immune system) have dry skin, have bad eye sight, and heart/circulation problems run in my family so every day I take 2 calcium pills, 2 fatty fish oils (omegas), a daily all-in-one vitamin, and five odorless garlic capsules, and iron once a week.  If you have questions about different vitamins or are wondering which vitamins might be right for you there is plenty of resources available.  Most health and drug stores have vitamins encyclopedias that recommend certain vitamins for specific health issues.

Trick
If you want to see if your vitamin can be broken down and utilized by your body put the vitamin in a glass of water.  If the vitamin starts to fizz and break apart then your body can get the nutrients out of it.  If the vitamin is still solid after ten minutes then there is a good chance that you will "pass" the vitamin without having received any of the nutrients.

I will also recommend a good acupuncturist who is also a licensed herbal pharmacist. Check out his website at: http://www.ac4wellness.com/

• Remember try to eat a balanced diet.  A balanced diet is the best way to provide your bodies with the necessary vitamins and minerals it needs to run efficiently, but if you are on the run find out which vitamins are most valuable to you.
• Consider taking a daily one-in-all vitamin.
• If you are female consider taking a daily fatty fish oil capsule and calcium tab 
• Get plenty of exercise, and sleep. Drink lots of water. Meditate. Laugh.

The key is to try to avoid medications if you can.  We are only masking the real issue.  Listen to your bodies.

Tonight: Stretch & breath deeply.

Hello there..

I apologize for the absence. I hope everyone has been keeping up with their daily logs, remaining conscious of serving sizes, and doing the daily minimum of 30 minutes of exercise.

I have been facing several challenges that, I believe, are the precursor for what is to come later this month (Thanksgiving).  My boyfriend's family has the kind of Thanksgiving that is only seen in magazines, and happy television shows.  I am not kidding! Luckily for me most of the worry over temptation has been "licked in the bud" because I have been "volun-told" that I am working that day.  That does not help everyone else that has the day off though. All I can say is that I have seen glimpses and I am sorry....BUT I KNOW YOU CAN REMAIN TRUE!!  

This week I am coordinating a fund raiser, bake sale, for a cause that is important to me.  My boyfriend actually inspired me to have this bake sale when he refused to donate $5 towards the financial donation I was prepared to mail off that day. He told me that he would not give me a cent, but he would "DO" something instead...a.k.a bake a box load of monster cookies.....okay so here is ..me..getting to the point...MONSTER COOKIE.  Yes then behind the aroma of peanut buttery, chocolate goodness I baked off a tree's worth of apple pies. The words of my boss (head cook) "Quality Control" kept ringing through my head.  

I did sample a small cookie (well small according to my usual standards) and included that as part of my lunch. I can't say I have been the best participant today, but I managed to logistically calculate all that I consumed.  

This brings me to another vicious cycle. The "I will do better tomorrow" cycle.  I went through this cycle the month before last. Everyday I would eat like I had been locked in a dungeon with only plain bread and water for three years.  I would tell myself  "I will start eating healthy tomorrow." After a little over a month of eating like this and feeling like hell I decided that I wanted to do this experiment.  I just want to observe that eating consciously doesn't mean that we have to omit all of the things that we love, but rather allows us to eat them without feeling guilty.  I am just going to say the golden word MODERATION.  

An idea I would like to share is to look back at what you ate all week on Sunday.  What do you notice?

Keep your beautiful head up. Eat in moderation, but love with all of your intensity.  No matter what, just keep moving forward.

Have a wonderful evening!

Subject for tomorrow: vitamins.

Anyone hungry yet?

Anyone hungry yet?  I have to say that I feel pretty good today.  My cold is gone, thanks to the miracle work of my friend. Also I feel like I have more energy, and I don't feel mentally sluggish.

So is this from eating smaller amounts?  There are so many studies that point to mental and physical health problems being directly linked to bad diet and obesity.  It makes sense that eating lighter and less would be more conducive to feeling healthier and essentially being healthier. Hmmmmm....now that is food for thought :) I want to pass on healthy thoughts for the day.

I have a little exercise:

• Let's envision ourselves in a place of complete and total perfection, what do you see?  What would you change about yourself? Example:  I get told by people once in awhile that I like to talk, which makes me think that maybe I need to work on being a better listener (or spend more time in my office writing) but that is something I would change about myself...I would be a better listener.  Okay  now back to you :) what would you change about yourself?  
• Take each thing one by one and hold it in your mental hand. What exactly does this piece of yourself that you are removing look like? What does it smell like?  Does it make any sounds as you rip it away?
• Now shake the thing you have removed and toss it into the air, then blow to assist it along. Do you feel lighter?
• Remember to get them all, all the little things that you want to change about yourself. Is it your nose? Your gray hair? The spacing between your teeth? Is it the way you laugh? Whatever it may be tear it loose in your mind and set it free.
• Now take a look at yourself in the mirror (the mirror in your mind) how do you look? How do you feel? 
• Now look at yourself in the mirror hanging on the wall or bathroom.
• Notice how beautiful/handsome you are inside and out.  You are. Beautiful/Handsome!!
• Give yourself a huge hug because love is always and forever burning within us no matter what shape or size we are.

If you have an ipod consider downloading the podcast "Chakra Meditaion" by Paul White. It is free and it only takes a few minutes to go through the entire thing, but it works!

Tonight: think light,  take a load off.

Sweet dreams

Just a little poke

So today I decided to face yet another fear: needles. I have a good friend that does acupuncture and I decided to let him be the "catalyst," as his website puts it, to help me face my fear.  Lets just say the needles won. I couldn't ease into my happy place long enough to reap the benefits of the process so my friend had to use alternative "stickers" on me. I did enjoy the experience of fire cupping on my back, where he used heat to suction globe like glass balls on my back.  This sucks out the toxins, such as the cold I came in to see him for.

What does this have to do with our experiment?

 Fear.

We are all afraid of something.  Some of my fears are heights, needles, disease, venomous snake bites, and mountain lions jumping out on me while hiking on a deep wooded trail.  The fact is whether small and minute or huge and overbearing we all have them.

The thoughts for tonight:

1. What are/is my fear(s)?
2. What are/is my coping mechanism(s)?
3. Am I afraid of change, or find it stressful?
4. Do I feel hungry or have the urge to eat when I feel fear/stress?

These are some questions that you may find interesting to free write about in your journal.  Try this: Without thinking too much about what you are writing, answer these questions.  After you answer them all free write for two minutes (or longer if you like, but time yourself) once two minutes are up go back and read what you wrote, did you discover anything interesting about yourself?

Sweet dreams.

Day 2

WOW!  This is going to be a challenge.  I am always gun-ho to try new things until I get to that familiar place where a change must occur.  Breakfast was good as always, and I didn't notice any fluctuations during lunch. My afternoon snack of a mini snickers (trick-or-treat) and a stick of string cheese went over well, but it was at dinner that I squeaked!

That was supposed to be somewhat poetic.  Because...well I did make it.  For dinner I was running late and didn't feel like cooking dinner so I went to the grocery store and bought a rotisserie chicken, a bag of frozen vegetables, a box of chicken broth and a tube of biscuits.  Little did I know each night in the past, that I had piled gravy over mounds of biscuit halves, that a serving of biscuits is only ONE....ONE?  Wait, one?? That can't be!  Yes the tape worm (that is what I have named my endless hunger) in my belly tightened sharp and slowly, sadly slid away.  So instead I ate a small salad with diced tomatoes, my ONE biscuit with a cup of gravy (as the serving size allows), and for dessert...ONE cookie :)
...and I was satisfied.

Tonight if you made it, pat yourself on the back. Now 27 days more to go. We can do this.

Welcome...

to day one of the actual "Serving Size Experiment."  The first thing you should do today is tape yourself to find out what your starting measurements are.  Record results in your journal.

Example:

November 1, 2010
Upper Thigh  24 in.
Calf              15 in.
Hips             40 in.
Waist           28 in.
Bust             36 in.
Bicept          10.5 in.

To Get Started
Like any other experiment this may have a few little ticks.  For example this morning I was making my bowl of oatmeal and realized that a serving size of walnuts is 1/4 cup (surprising large).  I put the amount I wanted in my bowl and ate the rest plain.  Similarly, my boyfriend was making lunch for me and found that a serving size of lettuce according to the package is 2 c. I walked in the front door and found my boyfriend up in arms with a huge pile of greens on my plate.

NOTE: we can adjust these servings down as much as we like to suit our needs and wants.  For example tomorrow morning I will just take the portion of walnuts, out of the serving size, that I desire for my oatmeal and forfeit the rest.   I also want to throw out there that once you forfeit a portion of your serving you can't eat more of something else to make up for the portion of a food not eaten.....just want to make that clear :)

For the entire month of November you can enjoy any thing you like. The goal of this experiment is not to put certain foods in the time out corner, but to embrace them warmly...just in moderate bites.  So eat whatever you choose as long as you abide by the serving size on the package.

I suggest that you try to eat five small meals a day.

• A breakfast consisting of good sugars such as catelope, grapefruit, or fresh oranges
• Try whole grains over refined.
• Enjoy a yogurt or protein shake for a post breakfast snack
• Try salad for lunch.
• Soups are a delicious filling way to get tons of fiber, vitamins, and protein.
• Make everything from scratch (as much as time affords)
• Try an apple and peanut butter to curb the afternoon munchies.
• Make dinner count!  The more colorful the better.  I always keep in mind that whatever I eat for dinner will be sitting in my belly ALL NIGHT :/

This is going to be fun!  I will be posting every day to keep you motivated.  Just remember to keep up with your daily exercise (30 minutes minimum), take a daily vitamin, eat what you enjoy, but watch those labels.  

Example:

Daily food log:

Breakfast-

1 serving of oatmeal with walnuts, flax, coconut, maple syrup  NOTE: These are all portioned out by ss

1 c. tea

1 c. (8oz) orange juice  NOTE: this is actually a larger serving than the list below, but I followed ss on box label

Snack-

1 container of cherry yogurt

16 oz. water

Lunch-

1 turkey pot pie

1/2 c. arugula salad with a cherry tomato and (less than) 2 T. of italian dressing.

Snack-

1 cheese stick and four triscuit crackers

16 oz. water

Dinner-

fist sized hunk of steak

1 baked potato with a pad (less than ss) of butter

1/2 c. vanilla ice-cream

Later-

16 oz. water

1 c. hot apple cider (no sugar added)

Last minute reminders:

• measure yourself tonight if you can or as soon as possible
• record what you eat
• read the labels
• if a serving size is more than you like, then don't eat the full amount
• try eating five small meals a day. Like a car, our bodies are little engines that need fuel to keep them running.  If you let your tank run dry then your engine will be running on fumes (or fueling on muscle rather than fat)
• drink lots of water
• meditate. get enough sleep. smile often. journal, journal, journal. enjoy new recipes

As a reminder here are a few label less serving sizes again:

According to the United States Department of Agriculture a serving size is:

• Fruit/Veggies-about 1/2 cup for raw
• Greens like spinach or romaine lettuce is about 1 cup
• A single piece of fruit such as an apple, orange or pear is considered one serving size
• One serving of fruit juice is a 4 oz. glass.
• The serving size of meat should be roughly the size of your palm or a deck of cards. 

Okay I hope this helps everyone get started. 

This is going to be a lot of fun and hopefully everyone will feel energized and healthier in a month, just in time to look fabulous in your new Christmas party dress!

Serving Size Experiment!

Tomorrow is day one of the serving size experiment!  November may be the hardest month (or equal to December) to try the serving size experiment.  Now that your children have brought home bags of goodies (too much for them to eat alone) and Thanksgiving dinner encroaching at the end.  Yes this will be a challenge, but I am confident that we can all do this...if we stick together.

This month I will be making daily posts to help motivate you through the days. I will also be offering advice, fitness ideas, eating solutions, and tons of fabulous recipes for everyday use and the big Thanksgiving dinner.

Don't forget to measure yourselves again sometime between today and tomorrow and record your results so you can see if the serving size experiment was effective for you.

Until tomorrow.

Bored?

On a rainy day do you find yourself restlessly looking out the window?  Are you anxiously folding clothes, half heartedly reading a book, or fiddling with the loose string on your sweater?  Are you bored?


:) THEN GET UP :)

Consider joining a club, finding a new hobby, trying something new, or getting a gym membership.

Winter is right around the corner.  The muffled time of year when the weather gets cold, the leaves have shriveled up into crumpled piles on the ground, and the clouds are threatening to throw snow, so get up and get going before the spell of hibernation finds you!

Decide to make a pact with yourself that you are going to be proactive this winter.


Be a motivator! 
Start your own club. Do you enjoy cross country skiing but have no one to do it with? Start your own club by putting an ad in the paper or hang flyers at the super market.  Do you have a unique skill?  Volunteer to teach others and get out into the community.

Stay warm this winter by having friends over for a game of cards over hot chocolate. Start a Christmas carolers club at your local church or school.  Take initiative to reinvent yourself, motivating others is also self motivating.

Tonight: Find your posse.

Anxious

I can't wait to start the next part of the experiment next month!  The weeks are flying by so I wanted to just give you a little heads up for the next step in the Serving Size Experiment.

First, Don't forget to measure yourself again on the last day of October so you can see what your results are from day one, to the end date on November 30th.

Second, review some of the serving sizes I posted in October. You will have to click on October to see the post from that month.  I will repost them when we get closer to the first day of phase II, but just to get an idea I recommend that you take a glance.

Most Importantly plan ahead.  Remember we are going to be eating everything only by the portion sizes so if you can get a head start on preparing foods that aren't prepackaged that would be great. For example if you plan on taking some raw veggies in your lunch to work then bag (or used little Tupperware containers to measure them out ahead of time. This will save you time when you are trying to rush out the door, I find that convenience is key.

Next month should be exciting, I hope to hear from everyone about how things are going. I will be posting recipes, work out ideas, and lots of inspirational motivation.  Remember if you ever have any questions ask I would love to hear from you :) magicalfruit88@yahoo.com

Why I need to win the lottery...

I need to win the lottery.  I just decided (I have actually always thought) that life would be so much easier if I was rich.  If  I was rich I could have a private chef, my own personal trainer that showed no mercy,a home gym equipped with a lap pool, and an on call plastic surgeon that could do botox injections, cellulite removal and an occasional lift to my ham hock at my disposal.

....but then we see these people with gargantuan amounts of money coming out of their ears, who still, are struggling with their weight.  Oprah Winfrey and Kirstie Alley are good examples of  women in the spot light of prime TV that openly struggle (have struggled) with their weight.

I will never forget the episode in 1988 when Oprah drug a wheelbarrow full of 60 lbs of animal fat onto her show to demonstrate how much weight she had been carrying around.  Now Kiristie Alley, the once thin-princess of Cheers and Look Who's Talking super mommy, is bearing it all on prime time television as she demonstrates to America that working out just isn't that much fun.

Moral of the story here is that we, with or without money, expensive equipment, personal trainers, and a top certified in-house nutritionist are responsible for our own will power.  We have the choice every day to choose a cookie over a granola bar, a scoop of ice-cream over a scoop of vanilla frozen yogurt, a scoop over a tub, and ultimately we are responsible for how much and how frequently we consume food, and we most importantly are responsible to keep our motors running efficiently with daily exercise.

Remember you can eat what you like in moderation if you choose to cruise. Stay Motived. Stay healthy. 

It's the little things

There are a few little things that we can do each day to burn extra calories (to help balance out the Snickers we had in place of lunch).  We are all aware of them or have been told a time or two to incorporate them into our daily lives, but sometimes it is just easier to take the elevator when in a hurry, grab a mochachino to curb the afternoon hunch, and park the car in the closest spot possible to the front door. 


Well it is time to take all that back.  We can do these things...and we will gosh darn it! I am asking you to stand up and take back your power, don't let your every day grind get the best of your energy...FIGHT BACK!!


I am taking a vow (are you with me??) to from now on:

• Park farther away then the rest of the cars and hoof it across the desolate parking lot between the space of the front door and where no wo/man dare walk as far.
• Take the stairs...EVERY time.
• Walk/Jog with music that makes my hips shake and my belly ache (ok maybe not ache but it rhymes :)
• Laugh often (burns calories)
• Drink Cold water (burns more calories to maintain your body temperature when you drink cold water rather than at room temperature)
• Skip the coffee chain coffee and grind your own flavored beans at home (use vanilla soy or almond milk instead of cream or sugar)
• Get out of the car and walk in rather than use drive throughs
• Dance often...dance while vacuuming, dance while you shower, dance while you hang laundry on the line or rake the leaves, dance while you sweep the floor, do dishes, fold laundry, put clothes away, make the bed...you get the idea :) 

If you would like me to post your ideas in my next blog or just want to let me know that you too are going to make the vow, feel free to contact me at magicalfruit88@yahoo.com or post your confirmation on Facebook.


Enjoy your day :)

Breaking News: water burns calories!

Are you drinking your 6-8 8 oz. glasses of water? 

I had to post this idea that my boyfriend suggested today before dinner. He told me that he read on a couple of websites that drinking a full glass of water before meals (try lunch and dinner) and then waiting for at least ten minutes will help curb your appetite.  Try it!!

We wrote notes on the fridge and in our cupboard reminding us to drink our pre-meal glass of water :)

Walking in the Dark

After using up the entire day for school, personal projects, cooking, eating, and cleaning the idea of exercising can feel like a tiresome chore.  That is why I love having my dog.  My boyfriend and I feel a sort of obligation to take him for daily walks, which if all considered, is getting us out on our daily walks as well.  There is something to be said about finding a walking (or running, roller blading, cross country skiing...) partner that counter reflects your own enthusiasm to get out and about.  My boyfriend and I have become so persistent on the idea of the daily walk that we have started walking in the dark when we've used up all our day light hours.  There is something peaceful about walking at night.  First of all I have less chance of running into other people walking dogs, hence less leash yanking, and it is cooler so I can get in a brisk walk without perspiring.  Our walks have become unifying as well, we are forced to be encompassed within each other's personal space which evokes a deeper level of conversation.  If you can find an individual or even a few that you share a similar schedule with, consider starting a walking club.  A good place to start might be during your lunch hour at work..

...or consider getting a dog :)

Skinny Jeans: to keep or not to keep, that is the question

Since my debut into the thirties I have been facing up to a few bad habits, such as holding onto what I considered "my skinny jeans". Call it my baby blanket or a soft, mangled  little bunny (Mr. Jangles) with one ear and a missing button nose, but these are the same jeans that I used to wear when I was in high school, that was over a decade ago! When do I start attending Hoarders Anonymous?  So I finally decided that it was time to let the extra weight (in jeans) go.  This is a trap that women have been getting caught in for centuries 

( I can only imagine) how do we sensibly (economically rather) let go of our clothes that have become too small and move into a new set?  Is it emotionally healthy to keep a pair of jeans (or whatever it may be) that we may not ever fit into again, or should we only keep what fits and lose the rest?  I, like a lot of other woman, have this predisposition that if I hold onto that sweet pair of jeans, that I am so close (but yet so far away) to fitting into that it will encourage me to lost that extra weight and once again parade around the streets of the world with the jeans that show off my "fabulously tight ass".  

Here is my answer....pass!  Yes pass.  Isn't it more fun to change our look, to embrace who we are (all 10 +/- over what we'd like to be)? I have this new rule.  I pass them on to someone else as I go. So for example I pull out that favorite green turtle neck from last fall and it seems to have shrunk (the dryer did it!!) AND it does not fit me well....and when I mean well I mean FABULOUS then I toss it in a pass bag that hangs on the doorknob of my closet door...NO looking back! (TIP:  What ever you do, never look in that bag!!) You can feel really good about throwing these once coveted apparels in that PASS bag because once it is full (or half full for the weak of heart) you bring the bag to the local second hand store.  It feels nice to do this, plus you are no longer deceiving yourself by allowing that piece to hang in your closet. Besides it makes space for new, awesome finds :)

I am going to share  a few tips on how to know, if you are indecisive, on whether you should pass or keep:

• If your bra strap cuts into your skin: PASS
• If the entire length of your bra strap is visible from the back of your shirt or under your arms: PASS 
• If you have to lay down to zip or button your pants: PASS
• If the entire outline of your underwear is visible: PASS
• If when you lift up, your shirt reveals your mid section: PASS
• If your shirt is meant to be long sleeved, but when you stretch your arms out it yanks past the joint in your wrist: PASS
• If the cuff of your pants is higher then the midsection of your shoe: PASS
• If anything you are wearing cuts into the skin anywhere on the body or causes a visible fold in the skin: PASS

A FEW MORE TIPS:

I just learned that when we wash our pants they shrink up not in, to keep the integrity of the length hang your pants to dry rather than using a dryer if you can.

Cotton shrinks, hang dry. I have had to pass a few things that I would of liked to have kept by over drying, this will shorten the life span of your clothes so do read labels.

I hope this is helpful information. Key concepts: Get rid of your skinny jeans by donating them to Goodwill or a second hand store, it always feels good to do something good.  Lose some weight today (in fabric) and dress your best by wearing what feels nice and compliments your body shape, you will be fabulous instantly!  

Sound Mind, Sound Body

The food log is a very important tool in this exercise.  Too many times we mindlessly eat and don't do a mental check "am I just grazing"? This seems to be a famous activity in my family, we will be sitting around the table (next to the appetizer platter) chatting away and popping an occasional black olive in our mouths, or eating an occassional pickle.  Now I am not saying that these are foods we should try to avoid, I am just acknowledging that I don't need to finish them off! 

Buy yourself a fun, colorful little tablet and remember to record everything you eat each day.  You can be more precise and leave room for a little follow up about how you feel after you eat something.  Here is an EXAMPLE

Friday
October 9, 2010

Breakfast: two eggs over easy, two pieces of whole wheat toast, one glass of orange juice, and a cup of green tea.

Snack: One chocolate chip cookie, small handful of raisens, one cup of coffee

Mood: I feel sluggish, my stomach is twisting.

In this example I noted how I felt after my snack. I know that drinking coffee in the afternoon is a bad idea, because it upsets my stomach. Now I can analyze why I decided to have this cup of coffee even though I know from past experience that it bothers my stomach.  Part of this experiment to understand why we choose to eat what we eat, understand how certain foods contribute or take away from us as a whole, and to develop a friendship and appreciation with food.  We shouldn't have to be afraid of what we eat, but rather understand ourselves, our mood cycles, our metabolisms (why do I reach for chocolate cake and a cup of coffee when I feel tired?), and our culture.  I love comfort food because it reminds me of my Grandma's cooking.  Knowing where and why we crave certain foods, why we eat them (and when) can help us to stop uneccessary eating.

Enjoy the beautiful day with a nice walk :)

Everyone can find 30 minutes.

Last night around 9:30 I crashed next to my boyfriend on the couch after a long day of college classes and watching neighborhood sporting events.  As I waited for the pulse beating along my rushing blood to ease I noticed the time and thought to myself I didn't get my 30 minute workout in today! How am I going to let myself go into a total state of body/brain numbness in front of the television if I have not yet treated my body to a bout of daily exercise?

Bottom line is that everyone has 30 minutes!  I grabbed my yoga ball, a resistance band, a set of 8 lb. dumb bells, and ankle weights and did a 30 minute circuit of arms, abs, and legs in front of the TV.  The fun part about collecting gym gear (as mentioned above) is that your gym can be anywhere.  If you normally walk (which is what Luke and I like to do) then another way to prepare for those rainy, busy, or just plain lazy days is to purchase a few items to have at home in case of a last minute emergency.  The fun part of having these things is that you can always switch your routine, add a few bonus reps to a walk/run outside, and you can do strength training, stretch, or even aerobics with them. Here is a list of a few basics that you might want to consider collecting:

• yoga ball 
• resistance bands
• a set of 2-8 lb. dumb bells
• one 10-20 lb. dumb bell
• jump rope
• yoga blocks (these are great for stretching)
• ankle weights

These items range in length, weight, and size so read the labels and find what works best for you.  Remember consider these purchases an essential gift and investment for a healthier, happier you, you deserve them!

Staying Motivated

Today I made the executive decision to buy a cereal I haven't bought for a couple of years because it has partially hydrogenated oils.  Over all I am satisfied with how I look but I can tell after entering into thirty-hood that my metabolism is slowing down (I used to be a ping pong ball).  I convinced myself that I could eat the cereal because I enjoy it...sometimes you just have to give.  This cereal is an important tool for the ultimate goal in my experiment, can I eat what I enjoy and still maintain a healthy body weight and/or lose weight by just eating smaller portion sizes?

Remember only you can be the judge of how you feel about your body, if you are happy with your weight and you are physically healthy then you should be able to eat what you enjoy without feeling guilty with every little bite.  We live in a society that is continuously beating body image down our sugar free, low fat granola throats, it is time for a slice of cake!

Tonight, hug yourself first before judging yourself in the mirror...you deserve it!

Day 2

Here is an example of how you can record your data for the rest of the month by omitting your measurements:

Tuesday

October 2, 2010

Daily Exercise: about an hour walk

Mood Log: I am in a good mood, however I feel very unmotivated, lazy and tired, and can’t focus or concentrate well.

Skin Log: Skin appears clear with minimal acne, slightly blotchy, not too oily or dry.

Sleep Log: went to bed about 11p.m last night, woke up at 2a.m. and slept until alarm went off at 6 a.m. Pushed snooze until 6:30.

Food Log: Breakfast-2  over easy eggs (fried in canola oil) and two slices of whole wheat toast, cup of coffee. Snack-small handful of walnuts and one prune, glass of water with unsweetened cranberry juice. Lunch-tuna sandwich with shredded cheese and spinach, a large handful of baked nacho Doritos, glass of water, one apple. Snack: medium handful of Baked nacho Doritos, glass of water with cranberry juice (same glass I poured myself at breakfast time).  Dinner-2 pieces of baked fish, ½ c. of spinach salad (with sliced onions, Italian dressing, parmesan cheese, and sunflower seeds, hash browns, container of strawberry yogurt, 2 glasses of red wine, water. 

Getting started: Day 1

Here is an example of how you can start out your Daily Log:

Friday

October 1, 2010

Measurements: Upper Thigh-23.5 in. Calf-14.5 in. Hips-39 in. Waist-28 in. Bust-36 in. Bicep-11 in.

Daily Exercise: about an hour walk

Mood Log: I am in a good mood, however I feel very unmotivated, lazy and tired, and can’t focus or concentrate well.

Skin Log: Skin appears clear with minimal acne, slightly blotchy, not too oily or dry.

Sleep Log: went to bed about 11p.m last night, woke up at 2a.m. and slept until alarm went off at 6 a.m. Pushed snooze until 6:30.

Food Log: Breakfast-2  over easy eggs (fried in canola oil) and two slices of whole wheat toast, cup of coffee. Snack-small handful of walnuts and one prune, glass of water with unsweetened cranberry juice. Lunch-tuna sandwich with shredded cheese and spinach, a large handful of baked nacho Doritos, glass of water, one apple. Snack: medium handful of Baked nacho Doritos, glass of water with cranberry juice (same glass I poured myself at breakfast time).  Dinner-2 pieces of baked fish, ½ c. of spinach salad (with sliced onions, Italian dressing, parmesan cheese, and sunflower seeds, hash browns, container of strawberry yogurt, 2 glasses of red wine, water. 

Serving Sizes (for next month)

As promised here are a few of the servings sizes to keep in the back of your mind until next month.  Remember to eat normal foods and as much as you normally would this month, but don't forget to get in your 30 minutes of exercise every day!

According to the United States Department of Agriculture a serving size is:

• Fruit/Veggies-about 1/2 cup for raw
• Greens like spinach or romaine lettuce is about 1 cup
• A single piece of fruit such as an apple, orange or pear is considered one serving size
• One serving of fruit juice is a 4 oz. glass.
• The serving size of meat should be roughly the size of your palm or a deck of cards. 

Welcome to the Serving Size Experiment!

Welcome! I am excited to introduce you to the serving size experiment.  This blog will help to stay on track while you are participating in the Serving Size Experiment starting on October 1 (or in two days). What we will be doing is taping ourselves; our arms, neck (if applicable), waste, hips, thighs, legs, and chest October 1.  Then for the entire month we are going to do at least 30 minutes of exercise everyday (Monday-Sunday), keeping a daily log of the duration and activity performed, until October 31.  It is important that you tape yourself on this day and record any changes. Remember to eat normal for this first month, eating what, and as much, as you would normally.

Starting November 1 we will incorporate the serving size portion of the experiment by eating five meals a day.  This consists of three regular meals: breakfast, lunch, and dinner, with two small snacks in between.  The idea for this month is to maintain the 30 minutes of regular exercise, but now eat everything according to the serving size of the label on the packaging.  I will list what the United States Department of Agriculture recommends as a serving in the next post.


Recommendations I encourage everyone to keep a log of:  food eaten, daily exercise and duration of  daily exercise, how well you slept, mood, energy, and skin changes.

I hope you feel better soon, I am excited to hear from you, feel free to contact me at: magicalfruit88@yahoo.com


Amanda