Monday, December 9, 2013

My Low Carb Lifestyle and Goals for 2014

A year ago I weighed 13 lbs more than I do today.  My weight loss has slowed down so much that I haven't seen any real losses for a few months and I do know why.

With a big wedding and a lot of business travelling in the past two months, I haven't been able to stay in induction despite my best efforts.  Even though I'm sticking to the rules, I'm not writing down my carbs either.  The good news is that I'm not gaining weight.  I have been very faithful about my commitment to a low carb lifestyle.

But here it is, December of 2013 and I am I still 20 lbs from my goal weight.  I'm turning 50 in 5 months and I'd like to see 10 more lbs gone by then. That's only 2 lbs per month, yet at the age of 49 and my current weight, that's not a small goal.  I've lost weight at a faster pace than that several years ago and ended up losing my bust with a sunken face.

Here are my rules for the next 5 months:

1. Continue to use my keto sticks every day.  I used these earlier this year and made huge progress because I just love seeing the PURPLE.

2. Find a good app for tracking my carbs.  I downloaded a good calculator, but I haven't found a good tracking app yet.

3. Work on my running goal.   My hubby and I are still doing boot camp twice a week (or more), but I'm toying with the idea of running the OKC Memorial half marathon in April.  They have a 5K walk which isn't fun, but the event is very special.  I'm probably going to use the Zen Labs app since I liked their app for C25K.  The biggest challenge is finding a decent place to run outside. Construction has interfered with the trail along the river.  My hubby seems to think that it's open down there enough to tray again.  I hope so.  I can't see myself running 260 laps on the indoor track at the YMCA!

4. Do a better job of packing when I travel.  I don't have any immediate plans to travel, but the next time I do I will be better prepared with low carb snacks.

5. Reward myself for incremental progress.  Every 2 lbs should be celebrated with an item from my pinterest wish list.

Once I get the tracking app and solve my running path problem I'm headed in the right direction.

Friday, August 16, 2013

Atkins Progress at 2 1/2 Months

Here we are, 2 1/2 months after I read Dr. Atkins book on the plane home from my Hawaii vacation.  I am so grateful that I read the book.  (Thanks, Sheila!!)

I not only learned that coconut rum has 5 grams of net carbs per ounce (which explains some weight gain).  I also shifted my mind away from low calorie thinking.  It's very hard to live in a low carb world when you've been raised with low calorie thinking.  (I now make a similar version of my vacation drink with Torani Sugar Free Coconut Syrup!)

So, how am I doing?

I'm down 14 lbs in 2 1/2 months!  Starting at 168 that's not bad progress for a diet that is easy to maintain and takes very little effort.

I am happy with the progress.  It could be faster, but I choose not to give up on the things that make me feel like I could do this low carb thing forever.

For example, I drink scotch every day after work.  I drink two ounces and find that I am drinking less alcohol than before I got serious.  I am losing 1 to 2 lbs per week now and could probably do more if I would not have any alcohol at all.  The scotch seems to be more controllable than wine.  I don't like scotch with dinner so I drink regular water at dinner.

The flavored Torani's sugar free syrups are also a big part of my day.  The different flavors have allowed me to customize recipes to yummy low carb versions.

Something else I've noticed, though, is that cheese is really an enemy.  Since I drink coffee with cream two or three cups per day, I really can't have that much cheese.  If I do, my weight loss stalls.  If I take a cream OR cheese approach, I continue to lose weight.  It's so exciting to eat to satisfaction and still see the weight melt away.

Last night my hubby grilled hamburgers which I ate with slices of tomato, homemade pickles, sliced onions, and mustard.  It was wonderfully satisfying.  For dessert, I made an improvised cheesecake in a mug with an egg, an ounce of cream cheese, and some Torani's sugar free raspberry syrup that
I microwaved for a minute.

Tonight I munched on red pepper strips with my sugar free Tequila sunrise drink at happy hour (made with sugar free Torani Raspberry Syrup).

Which reminds me, the other truth to Dr. Atkins plan is eating the vegetables that he suggests.  If you skip the veggies, you don't lose weight.  My experience shows that when I am super busy and only snacking on protein, I just don't make the progress that I see when I have a salad or salad veggies every day.

I have a big dress shopping day coming up next weekend.  I'd like to lose 4 more lbs before then.  If I don't have happy hour and keep my exercise regimen, I might hit my goal.  Keep your fingers crossed!

Tuesday, July 9, 2013

Atkins Progress at Six Weeks

It's been six weeks since I have started so I thought I should post an update. 
I am down a total of 10 lbs.  It was 11 but the July 4th holiday weekend got me.
Mowing, weed pulling, and moving concrete blocks in the heat added weight!
Well, actually, the food did.  Even though I envisioned sweating off 5 lbs it just didn't happen.
It was really a shock to go work the ranch for the long weekend only to find out that I had gained weight and was no longer in ketosis!
I was horrified but I tried not to let it derail me.  Looking back over it I can see what happened.
1.  Too much dairy - farm work makes a girl hungry. Between the cheese and the sour cream that I dipped my pork rinds in, I think I just lost sight of how many carbs I had consumed.
2. Too much light beer - farm work makes a girl thirsty, too.  Even Michelob Ultra has carbs.  Slug down a couple and you could go over your count.
3. Even tiny bite size chocolates have carbs.  Enough said.
Thankfully, the keto strips showed deep purple two days after I made corrections.  I have noticed that I lose more in a week if I eat salad once or twice a day. 
I am hoping to lose 8 more by the end of the month.  I see more salad and C25K training in my immediate future.
Concrete blocks don't move themselves.  This is actually a windbreak wall in process.

Saturday, June 8, 2013

Atkins Induction - Day Eleven Review

Eight pounds lost.

I hope I never find them again.

Of course I am joking.  I don't have to find them if I don't want to.  I have a clear image of the fitness level I want to maintain throughout the rest of my life.  If I continue to love myself enough to tell myself the truth then I won't ever find those pounds again.

Worse than the weight is the spare tire around the middle.  There is not an article of clothing that you can wear which will make a pudgy tummy look good.  That's why I like to think about induction continuing to chomp away at that tummy. Chomp, chomp, chomp.

I didn't work out again today and my legs are itching like mad from the sunburn several days ago.  The kitchen is a mess when I get home from work so I guess that will be my workout.

I'm joking, of course...not about cleaning the kitchen.  That still needed to be done.

What I ate today:

2 cups of coffee with heavy cream and Torani s.f. hazelnut syrup
1 oz sharp cheddar
1 oz OM turkey slices

Lunch- (I had a stressful morning at work, so I took my husband out to BJ's for lunch)
Small BJ's cobb salad  (lettuce, turkey, bacon crumbles, avocado slices, vinegar, a little olive oil)
Amber beer (whoops)

1/2 cup coffee with half and half (2 tb), 1/2 packet splenda
2 sugar free coffee candies
Green tea
The tops off of 2 slices of pizza (1 black olive, 1 oz cheese, tomato sauce, 1 cube of chicken, mushrooms)

4 oz. Turkey burger patty
1 oz Goat cheese
Mushrooms sauteed in olive oil and butter
3 oz scotch
2 (literally) peanut m&ms (just because I was too tired to get up and look for the sugar free candy)

Looking back on it, I'm bothered about why I wanted something sweet after dinner.  I could have done without.  I didn't feel like I NEEDED it.  I just wanted it.

Tomorrow I'm going to use the keto strips.  If I am disappointed then I will drop the scotch again for a few days.

Friday, June 7, 2013

Atkins Induction - Day Ten Review

I still haven't used my keto strips.  I am nervous.  Maybe I will try them on Saturday.  I am losing weight so I am happy.

It's getting easier to ignore foods that aren't allowed.  I like to think about my body literally chewing on the fat around my middle.  It motivates me and since I have started drinking scotch at night again I need the motivation to stay moderate.

I started the day with boot camp.  It was a pretty tough workout (when is it not?).  It felt good getting out even though I often think I can't afford the time.  Working out is good for your brain.  While I think that is pretty common logic, I like Dr. Amen's specific take on that theory.  I hope to publish a review of his books soon.

What I ate today:

Breakfast -
2 cups of coffee with heavy cream and Torani s.f. hazelnut syrup

We ordered pizza for a lunch meeting at work.  I ate the tops and threw away the crust from 4 slices (2 chicken, 2 black olive and mushroom)

coffee with half and half and 1 pack splenda
24 oz water

The topping of 1 piece of pizza
4 oz chicken breast
sugar free coffee candy
3 oz scotch

This day was very long.  We left the office an hour after everyone else.  Looking at my food log for the day, I'd like to know where the veggies are.  The tiny bit of tomato sauce on the pizza tops accounts for a little A, C, and B6 with some lycopene, but it can't be more than a trace.

Ah well, this was the best I could do for today considering everything I had to do.

Thursday, June 6, 2013

Atkins Inducation - Day Nine Review

As I write this review, I'm struggling with admitting that I have not followed all of the rules.  Looking at my food log I'd advise others to do as I say but not as I do.

However, I am still losing weight.  As of this morning I am down 7 pounds from where I began on Day One.  Also, considering my lifestyle, this has been fairly easy to do.

I would like to do a better job shopping next week if I'm going to continue on induction.  Since I would still like to drop 30 lbs by November I think I will continue on induction.

Putting in 12 hours a day to get caught up at work, I haven't had a lot of time for shopping.  Fortunately Jimmy John's offers unwiches (sandwiches without bread) AND they deliver.

Here's what I ate today:

Breakfast -
2 cups of coffee with heavy cream and Torani s.f. hazelnut syrup
2 fried eggs

Lunch -
Jimmy John's unwich turkey club (I'm ordering it without mayo next time...way too much of it for my tastes)

Water with Mio Fit (I like Arctic Grape)
3 oz scotch

4 oz salmon burger patty (Schwann's)
Stir fry veggies (broccoli, bean sprouts, water chestnuts) with low carb teriyaki sauce.
chocolate protein cake

I'm not going to give the teriyaki recipe.  I took it from another site and it wasn't good enough to repeat.  It uses apple cider vinegar and is so strong that we didn't really enjoy it.

Tuesday, June 4, 2013

Atkins Induction - Day Eight Review, Dehydrated and Sunburned

I am sunburned and in pain!  The strange thing about it is that the burn itself doesn't hurt so much, but the muscles in my legs hurt a lot.  The pain feels like a giant toothache right above both knees.  I Googled the symptoms and find that it is apparently common with no real explanation other than possible dehydration.  Looking over my posts and seeing how little water I've recorded, it's not a huge shock that I would be dehydrated.  I'm going to have to get serious about increasing my intake. 

I have plenty of polar water bottles so I don't know what my problem is.  I guess it's just a habit that I haven't developed.

What I ate today:

2 boiled eggs
2 cups of coffee

Lunch/Snack (I didn't pack anything for the office and had too much to do to go out)
1 cup of coffee
handful of pistachios in shell (I know these aren't allowed but my stomach was growling!!)
5 kalamata olives

1- 4oz chopped steak burger
1 T worcestshire sauce
6 slices of cucumber
1 T onion dip
2 cheesecake muffins
2 oz scotch

1- 8oz glass
4 oz diet cranberry juice

Checking my weight before bed, I am down 6 1/2 lbs since my return from Hawaii nine days ago.

Monday, June 3, 2013

Atkins Induction - Day Seven Review

I weighed myself this morning and am down a total of 4 lbs since returning home from Hawaii.  I think the fact that I have been drinking alcohol even though I said I wasn't going to might slow down my weight loss.

 I woke up early this Sunday morning to squeeze in 5 hours of work before heading to our ranch.  We have a fun day planned with the kids after we get through the chores.

I love my Kubota tractor. 
There was a ton of mowing to do today.  The garden has weeded and we needed to move concrete blocks from the demolished pump house up near the house to make another raised bed for the garden.  I'm talking about mowing 10 acres, moving 60 concrete blocks, and weeding a huge garden.  Fortunately I had some help with the concrete blocks.

Having just returned from Hawaii where I spent a lot of time in the sun (with SPF45), I figured a little mowing in shorts wouldn't be a big deal.  So I went out with NO SUNSCREEN on my legs.  Two hours later as I finished the mowing, my legs were starting to hurt.  By dinner time they were bright red.  Unfortunately mowing also causes my allergies to flare up.  I took a child's dose of liquid benedryl hoping to calm the effects of the histamines enough to make it through the family dinner.

Alan spent all day cooking baby back ribs on the Big Green Egg.  Maechelle, who is living at the ranch
right now played hostess to our family night and prepped plenty of fresh veggies and some unhealthy instant mashed potatoes for her carb loving sisters.

I have completely broken my promise to myself to cut out the alcohol daily.  I did, however, drink two lower alcohol light beers that evening.  The beers and the benedryl proved to be too much for me and I fell asleep at dinner while the family cooked S'mores at the fire pit.

What I ate today:
Scrambled eggs with sliced baby portabellos (cooked by MJ!)
2 cups of coffee with cream and s.f. hazelnut syrup

2 oz Braunshweiger
3 baby carrots, cheddar cheese 1 oz

Smoked baby back ribs
2 55 select beers

I drank 1 bottle of water today which really wasn't enough considering that I spent most of the day outside.  The temperature reached only 78 degrees.  It was a gorgeous, moderate June day in Oklahoma.

Saturday, June 1, 2013

Atkins Induction - Day Six Review

Saturday morning means BOOT CAMP!  I crept downstairs to try to make the coffee without waking my son (sleeping on the sofa) or my daughter's boyfriend sleeping in a sleeping bag in the living room.

Last evening's tornado was followed by heavy rain that caused flooding all around the city.  Ethan, my daughter's boyfriend and a lifeguard at the downtown YMCA took shelter with us for the night instead of trying to fight his way back to Midwest City.

My husband and I had to walk to boot camp since we had parked our cars in the downtown parking garage to avoid hail damage.  As we walked the 1/2 mile to the Y, we noticed some tree damage and some minor damage at a hotel construction site.

Four die hard boot campers plus our crazy trainer who hadn't been to sleep because of the storm showed up for a painful workout that included 1/4 mile sprints, dumbell swings, inverted rows, and a farmer carry (the worst!).

What I ate:

2 fried eggs
4 pieces thick sliced bacon
coffee with cream and Torani s.f. hazelnut sweetener

diet soda
slim jim monster stick

Ocean spray diet cranberry (4 oz)
kale chips

My husband took me out to Deep Deuce grill.  Sitting on the patio on such a lovely evening it is hard to avoid a beer!  I ordered the tortilla chicken salad without the tortilla strips.  (The waiter looked at me like I was strange.)
Shredded chicken
3 T Sour cream
3 T guac
Way too much lettuce
3 T Cheese
1 T black olives
1 Modelo Especial beer

At home I finished the evening with my chocolate protein cake for dessert along with 1 ounce of scotch.

Friday, May 31, 2013

Atkins Induction - Day Five Review with a Twister

View at breakfast from the Hyatt at Poipu on Kauai.
Still catching up at work from my vacation to Hawaii last week (where I drank entirely too much coconut rum).

Yesterday's light breakfast was entirely too little food for the value.  So this morning I cooked a quick microwave breakfast before heading to work.

 I was out of those microwave steamer bags that I like to use, so I had to settle for a bowl.  I whisked two eggs and tore up 2 pieces of Schwan's thick sliced bacon to drop into it.  Cooking for 1 minute I got an egg and bacon patty.  I spread 1/2 ounce of cream cheese in the middle since that was the only cheese I had.  I folded it over and ate it like a sandwich.  It wasn't the most appetizing meal, but it was better than an ostrich stick.  Dashing out without a packed lunch I was a little concerned about what I would do since I didn't want the expense of eating out again.

What I ate:

2 cups of coffee with cream and Torani s.f. hazelnut syrup
2 scrambled eggs
2 slices thick bacon

Prepackaged Cobb salad from the convenience store (was actually good)
- Lettuce
-1 oz Turkey
-1/2 ounce shredded cheddar
-1 T chopped egg white
-1 T bacon
-2 T blue cheese dressing

Dinner turned out to be a real problem for me today.  At 1:00 pm the National Weather Service predictions of severe weather in Oklahoma City had me so concerned that I sent everyone home to finish their day with V.O. (virtual office).  I didn't want everyone on the road after work with an ever increasing chance of tornadic weather.  Incidentally, when the storm did arrive later that day, the roads were jammed with people trying to get out of the city.

The storm spun up out of nowhere exactly as the meteorologists predicted.  We watched the development on tv in the hours leading up to the storm where 14 people died in Oklahoma.

I had planned to cook steak, but the weather was developing too quickly.  I had a total of 6 people at our small place since my son also came to get away from his apartment in NW OKC.

I microwaved some Schwan's Chicken Strips and cut them up to pass around to everyone since no one was interested in sitting down at the dinner table.  At some point we received notice that the tornado was heading into downtown along I-40 so we all headed to the storm shelter in the garage.  I grabbed emergency water, a loaf of bread, and a jar of peanut butter (none of which was induction friendly) in case the worst happened and we were trapped in there.

My husband was the last one in the shelter.  He waited outside watching the funnel pass to the south of the Devon tower.  (He didn't take any pictures!)  When the wind became too violent he jumped in the shelter and closed the door.

Six people and a 70 lb. black lab packed into a small shelter!  It was stuffy, but I was glad we had a place to go.  We got the "all clear" call from my daughter who lives up in Edmond saying that the tornado had moved along the river past downtown.

I finally served dinner at 8:30.

What I ate for dinner ended up being 1 whole chicken strip, 4 tostidos chips, 2 oz beef filet, 3 oz scotch.

I'm concerned about blowing induction, but given the circumstances I think I can cope.

Thursday, May 30, 2013

Atkins Induction Day Three Review

My third day of being officially in "knowledgeable" (have read Dr. Atkins book) induction.

I stayed at the ranch on Tuesday evening, so my morning started off with more chores than when I stay in town.

2 cups of coffee w/ 3 T cream and 2 splenda total
1 oz beef jerky ( I was supposed to grab something out but just ate the last of the jerky in my desk)

Double beef patties with Jack cheese, mushrooms
Onion rings with the crusts peeled off!  (my hubby wanted to split o.r. so I obliged)
Diet soda
Double beef patty at Pops in Arcadia Oklahoma YUMMM!
Shared onion rings with hubby and just ate the onions.

Chocolate decaf tea
4 radishes
1 oz braunshweiger
1/2 c whey protein ice cream

3 oz turkey burger

2 T cream over ice
1 T s.f. chocolate torani syrup (this was yummy to sip, tasted like ice cream)

I weighed myself at the end of the day and have lost 3 lbs since Sunday.  I know that 2 lbs was water since my legs and feet were swollen from flying back from Hawaii.  There was a lot to drink on that trip and very little of it was water!

Folks on a low calorie and low fat diet would have failed miserably with this menu.  Good thing I don't believe in that.  It is so easy to stay in this plan.  I'm never hungry or thinking about my next meal.

Atkins Induction Day Four Review

My fourth day of induction and I'm afraid of trying my ketosis strips.  I see the weight coming off, but I don't want to be disappointed.

The day started with boot camp and a super quick get ready.  My oldest daughter is in town staying with us because of the threat of more tornadoes.  We don't have a shelter out at the ranch where she is living for the summer so she's staying with us in our small place in town.  For some crazy reason, this condo has the smallest hot water capacity I have ever experienced.

This morning's activity means that breakfast is less than I had planned.  I had hoped to make a low carb, crustless quiche.  Instead I will have to opt for an ostrich stick.

What I ate this day:

Ostrich stick (2 carbs uggg)
2 cups of coffeee with cream and torani s.f. hazelnut sweetener

My lunch at smash burger
(should have grabbed a "before" picture)
Chicken Smashburger (took bun off)
Side salad with ranch

4 oz Broiled Blue Hake (bought from Schwans)
1 c. Broccoli
Chocolate protein cake

beef stick out of the vending machine
diet pepsi (I know this isn't really allowed)

This was a really long day since I had to take my daughter to swim practice and an open house for the summer program she is attending.  Fortunately my sweet seventeen year old had dinner waiting when I got home at 7:30.

Wednesday, May 29, 2013

Atkins Day Two Review

Yesterday was a busy day at work, so I didn't have a lot of time deal with cooking.  I'm glad I planned ahead by boiling eggs for the tuna salad.

2 cups of coffee with 3 T cream and 2 packs splenda (total)
2 boiled eggs
Ostrich stick

3 oz. Grilled fajita beef
1 T guacamole
2 T sour cream
1/4 c shredded iceberg lettuce

Grilled chicken
Spinach salad with red bell pepper strips, apple cider vinegar, olive oil
1/2 ounce cheddar cheese

Sparkling water
Beef jerky

This is my second day without happy hour.  It's not that I miss the alcohol, I just miss the habit of winding down my day.  Looking on the bright side, I continue to get a lot done after work.  Today, we got home and worked on the garden.  Then I hopped up on the tractor and mowed our field for an hour.

I'm sleeping better too, but I don't think I'm drinking enough water still. Today I only managed 4 glasses.

Tuesday, May 28, 2013

Atkins Induction Day One Review

Yesterday was the first day of my Induction Phase after having read Dr. Atkins New Diet Revolution.

I'm still dealing with the fact that my vacation cost me 8 lbs.  I don't know how 8 lbs happens in 12 days when I stayed away from bread.  I'm sure I really do know how it happened, but it's time to move on.  I hadn't read the book, and I wasn't 100% on board like I am today.

Sticking with the plan on day one was pretty easy because I had planned the menu ahead, although I will admit my coffee is not decaffeinated.  I will have to see if that makes much impact. For now I really don't want the headache that going cold turkey off caffeine gives me.

2 cups of coffee with 3 T cream and 2 packs of splenda (total)
2 eggs over easy cooked in 1 T olive oil
3 strips thick bacon

Salmon burger
2 large romaine lettuce leaves
1/2 avocado
1 T olive oil

Kale chips cooked in 1 tsp olive oil
Chocolate (decaf) tea
3 oz diet cranberry (the kind with splenda in it) mixed with 9 oz sparkling water

6 oz Chopped Steak
Jicama Slaw
Protein Cake

Total Water = 6 glasses (short of the 8)

I didn't complete a workout.  I spent the time doing housework and laundry instead.  By skipping happy hour I had more energy and worked later into the evening.

I didn't get enough sleep because we stayed up to watch the mermaid special on the Discovery channel.  I'm up at 4 am writing this post and getting ready for boot camp.

Sunday, May 26, 2013

Happy Hour Puts a Damper on My Low-Carbing

When I was in my early thirties, I had had my fourth child and within 18 months felt like I was pregnant again.  I felt slightly sick to my stomach and had no energy.  A handful of home pregnancy tests and a trip to my doctor left me very confused.  I was not pregnant.  So why did I feel so bad?

I discussed my situation with a friend of mine from church.  She told me she had been feeling the same way and instead of a doctor, she had consulted a nutritionist.  She said the nutritionist suspected Candidiasis (which is for my purposes a yeast infection).  I was familiar with the type of yeast infections most women experience, but my friend explained more severe cases actually affect your whole body.

Diets high in simple carbohydrates can increase the effect.  Listening to my friend, I consulted the leading books on the subject at the health food store and took their assessments.  It appeared that I too was suffering from Candidiasis.  

Now to skeptics who might think we were just influenced by an over eager nutritionist, keep in mind that I am also a skeptic who likes to take a good look at things (especially if I'm going to shell out $20 for a book and even more for supplements!) 

The recommendation for my blood type was a detox and an extreme diet to eliminate sugar which would "starve out" the yeast.  It sounded logical and harmless.  If it happened to work then I would celebrate.

Not only did it work, I dropped 10 lbs in 1 week on the diet.  As I began to feel better, I gradually introduced fruit and rice back into my diet.  I completely changed the way I had been eating.  Bread and potato chips were the enemy.

Within 2 years, I had lost 40 lbs.  I felt great and wore a size 2!  I was never hungry.  I loved low carb eating.  I kept my weight down for 4 years.

Then my life changed in a big way.  I had another baby, I started a new career, and I was remarried.  My life became much more stressful.

I was introduced to the benefits of red wine.

Over the next decade, red wine (and eventually other types of spirits) became an evening habit for a few reasons.  A drink at the end of the day says that the hard day's work is at an end.  If you were harboring any tension in your neck then it would slip away with a glass.  A couple of glasses became my habit.

To my dismay, my new habit invited an old one.  I now consider red wine (at least for me) a gateway drug.  That is, my ability to stay away from carbohydrates goes away with every ounce of wine.

So here I am with all 40 lbs back on.  I am much older and have been low carbing for the last year.  I am only down 10 lbs after a lot of work and working out.

After a little internet searching I found Sheila Pike-Pereyra's site (AKA I was intrigued by her low carb desserts made with chocolate protein powder.

Sheila has built quite a community of support for low-carbers. There are recipes, cookbooks, and ways you can get help from Sheila herself if you are struggling with a low carb lifestyle.

My biggest take away from the site was this: she will not answer questions until you've read the book, "Dr. Atkins New Diet Revolution."  She talks about how that book encouraged her lifestyle change.

Clearly, I had to read the book.

Wow.    I consider myself an educated person.  I was familiar with Dr. Atkins research being based on diabetics and the affects of insulin. But this is what I get for reading the cliff notes version of his book in the past.

It wasn't until yesterday morning when I read that your body uses alcohol as energy.  That is why I have been stalling out.

I have been caught in that horrible world between a calorie is a calorie is a calorie and "low carbing". 

In my mind, alcohol isn't sugar so I thought I could get away with a drink of scotch while I am being serious about weight loss.  It isn't true.

The whole premise of this approach to weight loss is that we want to force the body to pull energy from our fat stores.  When I drink a glass of scotch or wine even in the moderate way I have been, I am giving my body a much easier way of gaining energy.

I had been thinking of it as only 100 calories that I could afford since I worked out so hard at bootcamp that morning.

I'm not saying that I won't have another glass, but it certainly won't be before this spare tire has been spent.

Wednesday, January 2, 2013

Workout at Home with FREE VIDEOS

Even though I love my group classes, there are just some times when my schedule won't let me get out.  Winter time is especially difficult with holiday closings and winter weather road conditions.

There is no reason to let a schedule conflict interrupt your exercise routine especially since there are so many tools for working out at home. And the best part, is that some of them don't cost a penny.

There are a lot of videos on YouTube that are absolutely free!

I especially like the step aerobics videos.  Why?  My current home is small and I'm only able to clear about 8' x 6' space (or less) in my bedroom.  Adding a step gives me an opportunity to get my heart rate up higher than some other types of exercises.

You'll need a step, of course.  I bought this inexpensive one (less than $25) on Amazon and absolutely love it.  If you have Amazon Prime, like I do, shipping was free.

You can purchase it here:
Tone Fitness Balance Board Tone Fitness Aerobic Stepper Medium

There are 8 videos listed below to get you started. Some of the videos use hand weights.  If you don't have any you can use water bottles or workout with them.  You'll still get your heart rate up!

Free Step Aerobics Videos on YouTube:

Fun Fitness Basic Step - 20 minutes, this is a good BEGINNER step if you don't know very much about the "step language" or choreography.

Jenny Ford's Step by Step - 51 minutes, level beginner to intermediate

Jenny Ford's Spicy Step - 60 minutes, level beginner to intermediate, latin music

Jenny Ford's Unexpected Step - 60 minutes, level beginner to intermediate

Fit for Duty - 25 minutes, level beginner to intermediate

Fit for Duty Cardio Step Interval - 25 minutes, level beginner to intermediate, you'll get your heart rate up.  This one uses weights.

Video Fitness Coach - 34 minutes, this one is a camera in a group class, but it adds some variety to the list.

Step and Tone Workout - 32 minutes, 80s style leotards, BUT the workout space is contained so it's good for very small spaces.  They use hand weights.

Get your heart rate up and have fun.  Remember, if you think about exercise as your time to play, then it isn't a work out, it's FUN.