Day 113 & 114 - Dec. 30 & 31

Well here we are...on the verge of a new year...2010. Remember 2000 and all the people that thought the world was going to end and planes were going to fall out of the sky. Well we are still here and we are still going strong.

I already had a call from my friends Tina and Mark at 1150am this morning to wish me a happy new year. The are celebrating in Hanoi and it was 10 minutes to midnight there. They were keeping it cool as they have an early plane tomorrow as they are now heading back to the US to live again. I know it will be a culture shock for them for the first while but there will settle back in again. I will actually be seeing Tina on the 6th when she comes in to see her family. I am really looking forward to it as I have not seen her since China. Now that was a workout...we just kept moving but we saw everything that we wanted to. If you want to read their final blog in Xiamen then you can access from my blog.

Speaking of work outs...I have seen Joseph twice this week and I really am back on track. The back is 95% better and I am getting back into my routine with him again. I would totally advise anyone to get a personal trainer. It is amazing how they push you to endurances that you did not know that you had. And they make sure that you are doing everything correctly so that you do not hurt yourself. This is the best thing that I have ever done and Joseph pushes me to limits that I would not push myself...I know this about me and I now have so much more energy and strength. And I like it...really I do.

The new year is coming and this is the time that you make those New Years resolution. Trust me when I say that personal training in the way to go. If you join Goodlife they have a 2 week program you can start with that gives you 6 training sessions...try it...you'll like it and then you can sign up for more sessions. I highly recommend this. It is what I did and I am so very happy.

So make that resolution and keep it. I would be happy to answer any questions that you have. It is the first right step.

Tonight my friends Cynthia and Nancy are coming over for the evening and we are going to ring in the new year together. I would like to wish everyone a safe, healthy, and prosperous new year.

Talk to you next year.

Betty.

Day 108 to 112 - Dec. 25 to 29

Can you beleive that Christmas is over and it is only 2 days to 2010. I found this to be a difficult year work wise ( had to displace some employees)and a busy time personally ( 3 weeks in China, starting my weight loss journey). The year just seemed to slip by me and before I know it, 2010.

I got back to reality this morning and did a work out with Joseph. Believe it or not I acutually missed him...lol. Really, I know that when he is there I am more geared to work out as I know I will have him pushing me. I worked out on my gazelle while he was away last week but it is not the same.

I am looking at turning in my gazelle and getting a treadmill. Joseph is going to help me pick out one that is good and will last. Don't get me wrong, the gazelle is great but I need something more sophisticated that allows for heartrate and incline, etc.

I am back on my eating program after all the Xmas goodies, which I was very good about, but you can enjoy and then get over it. I give a lot of chocolates, etc. that I receive for Xmas to others who I know will enjoy more and then they are not in my house. That brings me to tonights discussion point, nutrition.

Learning and understanding some basic nutrition can really jump start your results. (go back in my archives for foods you can eat). Exercise and proper nutrition together help your body become a self-regulating system that will find its own way for your good health.

Nutritional tips for life:

1) Think of food as nourishment for your body and a way to improve your health.
2) Eat several small meals 4-6 per day.
3) Never skip a meal. Doing this advises your body to slow down your metabolism.
4) Make sure that every meal is balanced. Proteins should be the size of the palm of your hand. Complex carbohdrates should be fist sized. Fist sized portions of fruits or vegetables at each meal and for snacks - upto seven in total. Limit fat intake to just whats necessary.
5) Drink eight 8 oz glass of water per day and have one especially when you are exercising.
6) Plan you meals ahead for the week so you are prepared at meal times.
7) Set up your home for success, just have nutritious food and snacks.
8) Drink a glass of water prior to each meal. It will decrease the likelihood of your overeating.

Next blog I will talk about personal training and how it can work for you.

That's all for tonight.

Betty

Day 99 to 107 - Dec. 16 to 24

Can you believe it has been over 100 days since I started my journey. I can't but it is true. To date I am 18 pounds lighter and I am feeling better. Except for a few back issues I am coming around. I really have enjoyed working with Joseph my trainer and I am looking forward to 2010.

I am been very busy lately ( it is Xmas time ) and tonight I am cooking dinner for my family and tomorrow I am cooking dinner for my family. I will be at my sisters tomorrow morning to see Daphne and Jesse open their gifts and then have Christmas breakfast with them. They will come over to my house on Christmas night, along with my friend Nancy, and we will be sitting down to our tradional primerib dinner with all the fixins.

I just wanted to wish everyone a Merry Christmas. I will be back to my regular blogging next week and will start my next blog with nutrition.

Please everyone have a safe and happy holiday season.

Betty

DAY 94, 95, 96, 97, 98 - Dec. 11, 12, 13, 14, 15

Michele and I had a great time in NYC. We got to see the tree in Rockafeller centre, we shoppped and we saw a great pay "In the heights". We had a wonderful dinner at the "Osterio del Cirqu" and we had drinks at the top of the Penninsula hotel. Then before you knew it it was time to come home again. But we brought Michele's 50th in with a bang. And we would not have done it without the support of her husband Dave.

Last time I blogged it talked about Strength and Resistance training. I mentioned all the major muscle groups. The reason we should do strength and resistance training is to help you achieve long-term weight loss and weight control. You do this by increasing the muscle in your body, (the amount of lean body mass), and you will have a higher metabolic rate will be. This means you will burn more calories on a daily basis even when you are sitting or laying down (imagine that). This higher metabolic rate also makes it easier to maintain your weight.

Why do we strength train?

- a more toned and shapely body
- increased muscular density and strength
- increase bone density, which reduces the chances for osteoporosis
- increase agility and power
- improved posture and flexibility
- improved self-esteem
- and finally, your body is really a bigger engine burning more fuel - in terms of calories.

Next blog will be a little more on nutrition.

That's all for tonight.

Betty

Day 91, 92, 93 - Dec. 8, 9, 10

Can you believe it is almost Christmas. I can't. I am glad I got a lot of my shopping done in China in April.

It has been so busy at work with social functions and year end work that has to be completed. I am so happy between Xmas and New Years when most of my offices are closed and I can finally get caught up with my emails and start to prep for 2010.

I am back training with Joseph and it feels good to be back on track. My lower back has been bothering but Joseph is working with me to get my back better and it is working. A little bit at a time.

Working with Joseph I have started to learn some of the terminoly for the parts of my body that we are working on. They are:

Upper Body:

Back
Chest
Shoulders
Biceps leg
Triceps

Lower Body:

Gluteus/Glutes/Buttocks
Quadriceps/Front of thigh
Hamstrings/Back of upper
Calves
Abdominals

On my next blog I will be discussing strenght and resistance training. It will take a few blogs to complete.

I am going to New York with my friend Michele for her 50th birthday. Her wonderful husband Dave is footing the bill for both of us. We are staying at the Flatotel Hotel, seeing a broadway matinee show, dinner at a 5* restaurant and drinks at the top of the Penninsula hotel with champagne at midnight to officially ring in Michele's birhtday. And of course shopping and heading over to Rockafeller Centre to see the tree and the ice skaters.

So I will not bw blogging until Monday night.

Have a great weekend and stay warm.

Betty

Day 90 - Dec. 7

I'm back. I know it has been a while and let me tell you it has been quite a ride.

Cynthia and I had a lovely holiday at the Punta Cana Princess All Suite Resort and Spa. Unfortunately Cynthia and I must have caught a bug on the plane. Cynthia was quite sick on the first 3 days and then seemed to get a little better. I was fine at the resort but started to feel in on the Sundaay after we got home. I got one workout with Joseph and then I went down. Hot and cold sweats, achy, cramps, fever and then it turned into a really bad head and chest cold. Cynthia relapsed after we got home and was also sick in bed. Needless to say I have not been to work out with Joseph in almost 2 weeks. I am back tomorrow and ready to get back in action.

Cynthia and I worked out for a few hours every day while we were on holidays. We both actually lost weight while we were away and we really didn't skimp on anything. The water was great and we would go out to where the sand dropped off under your feet and we would walk in the water for about 45-60 minutes a couple of times a day. That really worked the butt and the triceps. Then we would work out in the pool as well. We both had some time at the spa and spent about one hour at the casino (it was a sad little casino).

This past weekend was cookie making time. We make these 2 Italian cookies every year with all my cousins and my friend Nancy. We make dozens and dozens. I give them away to my aunts and uncles and cousins. It is a tradition that goes back to my grandmother and my mom and dad and now the cousins and when my niece is old enough I will get her making them as well. My cousin brought her daughter for the first time this year and we got her working.

We had our book club dinner this past Saturday and my god, it was fabulous. Joanne and Kim really went all out, And it doesn't hurt that Joanne teaches in the hospitality division of George Brown and gets all kinds of food from the chefs. It was a nice evening with good food and great company.

Thats all for tonight.

Betty

Day 65 & 66 - Nov. 12 & 13

Well tomorrow my friend Cynthia and I leave for 1 week at Punta Cana in the Dominican Republic. We are staying at the Princess All Suite Resort and Spa - Adults only. Can not wait. I will not be blogging at this time unless I can get access to a computer. So the next time you hear from me will be Sunday, Nov. 22.

This week Joseph really worked me out, I think he was trying to make up for next week when I will not be training with him. I am a little sore but nothing that a week on the beach won't cure. Cynthia and I are planning on hitting the gym and walking the beach and doing some aquatics so I will keep up the routine.

This is a great lead into my topic tonight:
Travel Fitness Tips:

1. Beat jet lag - get a 30 minute cardio workout as soon as you can upon arrival at your destination.

2. Eat as light as possible.

3. Drink as much water as possible. Plan on one 8 oz. bottle per hour travelled.

4. Get up and walk around on the plane as least once every hour.

5. Dress in loose fitting clothing.

6. Stay in hotels that have well-equippeed health clubs. It will make it easier for you to exercise.

7. Get a good workout within several hours before you travel. ( I did with Joseph this morning)

8. Use the time during an airport layover to do some walking.

9. Avoid alcohol and salty foods.

10. Experience will teach you some of your own.

That is all for tonight. Talk to you in a week.

Betty

Nov. 7, 8, 9, 10, 11 - Day 60, 61, 62, 63, 64

I have been experiencing some low grade nausea this week. Not sure if it is a bug or what. It is crazy weather with it being cold then warm. I had better not get sick though because I am leaving for the DR on Saturday. I am still training with Joseph though, not letting anything stop me because I am going to be away for a week. But I think that Joseph is trying to make up for it with really working me out hard. I am pretty sore tonight.

My talk tonight is regarding fitness over forty years of age.

1) Unless you have health problems you should start excercising as soon as you can. Go easy at first and progress gradually. Be persistent and exercise regularly.

2) The best way to start is walking which is a natural movement. Start with a moderate walk and then add streching and strength work as you go along. ( wrist or ankle weights)

3) You do not have to work out hard. Recent research has proven that regular moderate exercise will provide you with significant health benefits.

4) You can improve your physical appearance at this age. Physical imporvement, including weight liss, bodily dimensions, and overall muscle toning may be accomplished at any age.

5) Exercise will help you live longer. The sooner you start, the greater chance you will resist lifestyle diseases such as heart disease, cancer and diabetes. The major benefit of exercise may not be, however, the fact that you live longer, but may be the increased quality of life you live.

6) Regular exercise will help you fight off osteoporosis. Exercise increases bone density by improving calcium retention. It will give you sturdier bones in the face of advancing age.

7) "Normal" age related changes such as reduced sexual performance, increase in weight, reduction in strength and bone mass, increased blood pressure and decreased cardio-respiratory function, may, in fact, not be normal for those who exercise regularly.

8) Regualr exercise encourages the body to use sugars eficiently thus reducing the chance of adult onset diabetes.

9) A well rounded program including cardio work, strength training and flexibility work is the best combination. All of the systems in your body will benefit fromthis type of well-rounded "cross training" program.

10) You should consider each exercise session as a workout. Why not try three workouts a wekk - 20 to 30 minutes of cardio exercise and the rest in stength and flexibility. If you can't do it this way, spread it out through the week to included these components. The key of course if regularity and consistency over a period of time.

Next time we will talk about travel fitness tips.

That's all for tonight.

Betty

Day 56, 57, 58, 59 - Nov. 3, 4, 5, 6

I swear, as it gets closer to Xmas I jsut start getting busier and busier. I do not have one weekend open until after the New Year. Plus the fact that I am trying to get my building energy efficient with a new tankless water heater, new low flush toilets in all the apartments, upgrading the insulation in the attic and new energy star windows through out the building. I am getting as green as I can. And my friend Cynthia and I are heading to Punta Cana in the DR on Nov. 14. WOW!

I got a call from my friend Michele's husband asking me if I had a free weekend in December as he wants to send his wife Michele to New York for her big birthday. I had the actual weekend of her birthday left and he said that would I accompany her, all expenses paid. I am certainly not going to say no to that and Michele and I will have a blast. We are going 5* all the way. Will tell you more about it later.

Today lets talk about Lifetime Health Calender Dates:

1) After age 18 you should have your blood pressure checked every 2 years.
2) Every 2 years, also get a check of your cholesterol and HDL (high density lipoprotein) levels.
3) After 25, women should have a Pap smear every two years to screen for cervical cancer.
4) Beginning at age 30 breast self-examination should be carried out by everyo women at least every 3 months and there should be a medical examination yearly or every other year.
5) Aftr 40 every women also should have a mammographic examination at least every 2 years.
6) For both men and women oevr 40, there should be a year test of stool for blood, which can be an indication of bowel cancer.
7) After 50, both men and women should have a sigmoidoscope examination of the large bowel every 6 to 7 years to detect any polyps that may be cancerous.
8) Weigh yourself monthly. If your weight is 20% or more above what is considered desirable for your height and build, it presents a health risk.
9) After 35, have a simple eye tension test every 5 years to check for possible glaucoma.
10) Between ages 20-40, have your blood hemoglobin level checked every 2 years for anemia detection and after 60 have it check annually.
11) Have regular general physical examinations.

Lets talk about fitness over 40 years of age in my next blog.

Have a good evening.

Betty

Day 53, 54, 55 - Oct. 31, Nov. 1 & 2

Went and had a workout with Joseph theis morning. My knee was getting better but I think I overdid it at aquatics on Saturday. Anyway, doesn't stop me from working out. Today I am officially 15 pounds down. It is working out to about 2 pounds per week. My sister also commented that I am looking more toned and that made me feel good. I am getting my girlish figure back..yay!

Tonight we are going to talk about having fun while exercising. With a little experimenting, you will discover your fitness program can be built around a variety of activities that you enjoy most. Sticking to your program is not just for your body but for you mind as well. Moving your body helps you to think more clearly, it reduced drowsiness, sluggishness and feelings of depression, eases tension and improves sexual function, increases self esteem and your overall sense of well being.

Consider a variety of activities; indoor, outdoor, recreational, and social to keep things interesting and fun. Include things that don't require a lot of planning or preparation like walking, biking, hiking or gardening. Don't forget to include a group exercise class - bring a friend and it's even more fun. Just like my sister and I who do aquatics together every saturday.

I like the personal training because it is fun, effective, safe and provides me with the variety to keep me motivated and seeing results.

Pick 3 activities that are fun and that you would like to include as part of your fitness program. Mine are:

1) Swimming
2) Walking
3) Belly Dancing ( going to try this in 2010 )

Next post we will discuss our "Lifetime Health Calendar Dates".

Have a good evening.

Betty

Day 49, 50, 51, 52 - Oct. 27, 28, 29, 30

Happy Halloween Everyone.

It has been one hell of a week and I did not stop. I had fund raising for the United Way, Vendor events, and working out with a bum knee. Tired just does not discribe how I was feeling. But that week is past now and I had a good aquatic workout this morning with my sister. Her friend, Oscar, was our instructor this morning and boy did he work us out. But I always feel great after a workout, I feel energized.

We had a chili lunch yesterday at work and my committee came up with 5 different types of chili to sell to raise money for United Way. I made a 5 bean chili and I am going to give you that recipe today in my recipe column.

My good friend Nancy quit smoking over 3 weeks ago and all of her friends are very proud of her. When we were speaking last week I said now that you have quit you need to replace the bad habit with a good habit. And that is so true. I work out everyday and I have cut out all the garbage food. With Nancy we talked about her going to her community centre and walking the track with her friend Susan. Nancy is retired now so she really needs to get the good habit going now so that she will not be thinking about smoking. It will also help her with her sleeping habits.

That is a great seguey into my subject today. Schedule your fitness. I train with Joseph every Monday, Wednesday and Friday. I workout on my gazelle on Tuesday and Thursdays and I do aquatics with my sister on Saturdays. Sunday I sleep until I wake up. That is my schedule.

Schedule your fitness activities like any other important, high-profile appointment. Then make sure it happens just as you would with your doctor or dentis. In order for you to achieve your fitness goals you need to workout at least 3 times a week consistently. Consistency is absolutely necessary for success. If you do not take the time to plan your schedule, and follow it, you won't get the results in the time period you want. Approach workouts and fitness as you would any other important priority in your life and it won't be long before it becomes part of your lifestyle.

As we all know, occasionally things disrupt our schedules. Have a plan "B" as a substitute if your first plan falls through. Don't let the normal course of life's little roadblocks and obstacles get in the way of one of your highest priorities - your health and personal fitness. The main point is to do something regularly. Injure a leg? Work around it. Just because you're injured doesn't mean you can not exercise the rest of your body (like me this last week with my knee). You will have to modify the program you set out for yourself but still have a good workout. Try smimming, walking, or biking around your neighborhood. I go to GoodLife and I have a trainer but you need to set your schedule now. Get your calender for November and schedule 3 days a week (or more) with at least 30-45 minutes of exuberant exercise.

Next we will talk about creating fun in your workout. I have fun with Joseph. He works me out hard but we laugh and have fun as well. I don't think I could workout with a monotone, humdrum person. Joseph is more suited to my personality. That is what you need to find. A friend who thinks the same way that you do and if you go the training route do not be afraid to to say something if the person training you does not suit your personality. You are the customer.

That's all for now.

Take care

Betty.

ps..take a look at my pictures of me at the wedding...I felt great.

Day 46, 47, 48 - Oct. 24, 25, 26

On Saturday my sister and I went to aquatics and my friend Cynthia joined us. Patty and I were going to a family wedding so we wanted to make sure that we had a good workout so that we could enjoy the dinner. We danced and had a reaaly good time with my aunts, uncles and cousins. Everybody enjoyed themselves and it was nice to see everyone in a social setting. I did wrench my knee trying to get into my brother-in-laws minivan. High heels and a tight dress and a high climb up got the best of me and I turned my knee. Yesterday I iced it and today I put a tenser bandage on the knee and I went to work out with Joseph. We worked mostly the upper body until the knee heals. There was a time when I would have said I'm hurt and would not have gone. But now I have Joseph in my head and all I heard was you can still exercise. But now my whole upper body is feeling pretty sore but I know it will go away.

Topday I want to discuss a fitness vision.
What do you want to accomplish?

What is the reason to start a fitness journey? You need to think about your own "personal fitness vision". This may be as simple as wanting to feel or look better. Maybe you want to shape-up or trim down.

Limit your "personal fitness vision" to one major idea and simply state it in a single short sentence. An example might be, "I have 3 kids and want to be active with them as they grow up" or "I want to be around to enjoy my grandkids". It might be as simple as "I need to be in shape for skiing next year" or " exercise helps keep my diabetes under control". Whatever the idea, make it your personal vision.

State your #1 priority and list your specific goals.Consider things like increasing energy, reducing stress, trimming inches, losing weight and sleeping better.

My personal fitness vision is to gain strength, flexability, get toned and get rid of the pooch.

My fitness goal is to get rid of the flab, get muscle and definition and improve my balance.

Next posting we will talk about scheduling you fitness.

That's all for tonight.

Betty

Day 44 & 45 - Oct. 22 & 23

I was not feeling very well yesterday so I stayed in bed. I thought about cancelling my workout this morning but I wanted to get another training session in with Joseph before my family wedding tomorrow. My sister Patty and I are going to aquatics in the morning and we will be ready for dancing tomorrow night. I will be putting a picture of me in my cocktail dress on my blog this weekend. My pooch has gone down quite a bit and the dress looks great.

I was going to talk about fitness accomplishments today but I will leave that for my next blog. I was at Goodlife and I saw this memo on one of the bulletin boards. I know that I feel like this sometimes so I thought that I would share with you.

Jose's Tip of the Month - Cut out grains for 2 weeks.

Many people today are finding out that they are sensitive to grains, wheat and wheat-based products. However, it may not be the grains that are causing the problem; it is likely to be something in grain called gluten. Gluten is the general name for prolamins, a protein fraction found in grains. The prolamins that are often harmful include gliadin (in wheat), secalin (in rye) and hordein (barley).

Should you eat grains?

Based on how are human digestion systems developed, it could be argued that we are not designed to eat grains at all. Regardless of this, grains have been a staple in many peoples diets. The problem today is that we are eating highly-processed grains and lot of them. Many people are finding that they feel much better when they eliminate, or at least decrease, wheat and other grains from their diet.

Should everyone give up wheat and other grains containing gluten?

Not everyone is sensitive to gluten, but many people are and don't know it. If you do consume grains, consider avopiding highly processed grains and stick to whole grains.

How do you know if you can eat gluten?

You may not think that you are intolerant because you eat wheat and grains all the time and feel "FINE". This doesn't mean that you are not being affected at some level. You can find out if you are sensitive to gluten through a variety of blood tests, but the easiest way is to completely eliminate grains except quinoa, teff and amaranth from your diet for two weeks. If you feel better when you are not eating it, you most likely have an intolerance.

If you don't feel a difference aftr eliminating grains, reintroduce grains to your diet and understand and listen to how you feel after a meal with grains. You may find a difference in vitality after reintroducing them, meaning if you start reintroducing and you feel for example bloated and lethargic then that is an indication that you are intolerant to grains.

Try cutting out grains for 2 weeks to see the following:

* Decrease or eliminate lower abdominal bloating ( I get this sometimes )
* Increase abdominal function
* Decrease back pain
* Decrease body fat
* Increase mental clarity
* Increase energy

You can follow Jose on:

www.twitter.com/holisticjose
facebook - search: Jose Villablanca - Holistic Jose
YouTube - www.youtube.com/user/holisticjose

Next post I will discuss what you want to accomplish for your fitness vision.

I will not post tomorrow as we will be having fun at Chris and Jennifers wedding. Lots of good food so we will have to dance it off. It will be nice to spend time with all my cousins and aunts and uncles.

That's it for tonight.

Betty

Day 42 & 43 - Oct. 20 & 21

I forgot to mention that on Monday when I was working out with Joseph he was trying to add more weights to the machine I was working on. The weight sits on top and he seems pretty pleased with himself. However, after about the 3rd pulldown the weight popped right off. It was hysterical and I laughed out loud. Joseph stopped me from working the machine because I was laughing so hard I could not move. Joseph was cracking up to. Just one of those moments where you had to be there.

Yesterday I worked out on my gazelle and used my new heart rate monitor. I was pleased that my resting heart rate went from 99 to 80 which was my first goal. I need to get my heart rate up though as it was only 115 average for 20.47 minutes and it should be between 141-155. I am going to get it up and will try again tomorrow morning on my gazelle.

I worked out this morning with Joseph and I did bring my lettle pillow and of course we did do crunches. I was good with the reverse crunched but got a little dizzy with the regular crunches. I was a little nauseaus for a few hours but it passed and I knw that it will get better the more I do.

I officially lost 14 pounds as of yesterday. That is 2 pounds per week since Sept. 8. My friend and colleague Mary, who I haven't seen for over a week, was walking behind me today as we left a function and she said Barb, how much weight have you lost, it really shows. I have to say that hearing that really made me feel good.

Here are the final practical weight loss tips:

14) Carry your favorite low calorie salad dressings and toppings with you.
15) Eat smaller portions, or share with a friend, when dining out.
16) Don't be afraid to ask for special orders when dining in a restaurant. Most places are "quick to please" in today's world.
17) Be patient - don't try to lose too much weight too soon. A few pounds per month is the medically advised quota.
18) The way your clothes "feel" and hang on your body is an excellent way to gauge your weight loss progress.

Tomorrow we will start to discuss what you want to accomplish in your fitness vision.

Have a good evening.

Betty

Day 41 - Oct. 19

I really got put through my paces today. But I forgot my little pillow so I think it could be worse next workout with regards to the crunches. Joseph does read my blog and he told me that I made a mistake regarding my resting heart rate. I said I should be at 99 but that was when I first began the program the week of Sept. 8. I should be targeting 70-72 for a healthy range. My goal for the first 12 weeks is to get to 80 or below. I will find out where I sit tomorrow when I put on my heart rate monitor to work on my gazelle.

Here are a few more practical weight loss tips:

9) Keep coffee and caffeine drinks at a minimum. These throw your body into a high/low sugar syndrome.
10) Do not skip meals. Getting "too hungry" tells your body to slow its metabolism down.
11) Don't go to the supermarket or restaurant "starved". This will make you buy or order the wrong things. Try drinking some water or eating some vegetables before you go.
12) Rather than eating a whole piece of chocolate cake...just take a bite or two and you will have satisfied your craving.
13) Order your salad dressing on the side.

That's it for tonight.

Betty

Day 38, 39, 40 - Oct. 16, 17, 18

On Friday's workout Joseph had be do 55 bicep curls. 55 is what I think was the number as he kept going 53, 53 and 1/2, etc. etc. I could not believe that I really did that many but I was pretty proud of myself. I did get my heart rate monitor and I will start using it on Tuesday when I do my next workout on my Gazelle. My training heart reate should be between 141-155 and my resting heart rate should be 99. Joseph figured this out based on my height and weight.

Saturday I did Aquafit with my sister and the instructor, Sophia, was really working out the abs. Both my sister Patty and I were really feeling it at the end. We then had a nice sit in the whirlpool for our weary muscles. I went with my friends Nancy and Liz to the movies last night and we saw " The Invention of Lying" and it was pretty funny. We then went to our favorite restaurant Thyme 4 and had a nice dinner and good conversations.

I saw Joseph on Saturday while I was waiting for my sister and he asked me to bring in my little pillow. I need this to do crunches and situps as I get dizzy when my head is flat to the ground. So I do know that tomorrow will be crunch day. I should be pretty sore tomorrow night.

I am going to continue with practical weight loss tips:

5) Stay away from diet pills. They rob your body of important nutriends, water and carbohydrates.
6) Try to eat several smaller meals throughout the day. Consider it "grazing".
7) Avoid late night eating. ( I do not eat after 8pm )
8) Drink plenty of water throughout the day. Water keeps your kidneys and bowels working efficiently. ( I drink 2 litres per day )

That's it for the night.

Betty

DAY 37 - Oct. 15

Did I tell you that I am sleeping better. Well last night I went to lie down and watch a little TV in my bedroom at about 830am and that is all I remember until I woke up at 600am this morning. These early morning workouts and just being very busy at work just plain tucker me out.

This morning I got up and I did 20 minutes on my Gazelle. I really worked up a sweat and next time I will have my heart monitor per Joseph's suggestions. I have my niece and nephew for date night tomorrow and I am going to drag them to Sportscheck with me to get the monitor. I will have to promise them a toy (under $10) so that they behave and wait for me to pick up my purchase. Fun...WOW!

We will go as usual to Jack Astors, remember, they can crayon on the table and I can get a steak and steamed brocoli. WISH ME LUCK!

Tonight I am going to start to list pratical weight liss tips.
There are quite a few so I will list a few each blog.

1)Think of food as nourishment for your body and a way to improve your overall health.
2) Eat slowly. You will enjoy your food more and feel satisfied sooner than when you eat fast.
3) Do some form of evercise daily. Even a little activity sends your body the correct weight loss messages.
4) Make healthy eating part of your healthy lifestyle. Diets and crash weight loss programs are dangerous and ineffective as a long term solution.

That's it for tonight.

Betty

Day 36 - Oct. 14

Today I worked out with Joseph and he really worked out my arms. My back was hurting a bit more this afternoon but I have been doing some stretches that I learnt from Joseph and it is helping. Joseph wants me to work on my cardiovascular system to increase my heart rate. I will start using my Gazelle again and I was told to buy a heart monitor to track my heart rate. Joseph said not to spend anymore that $35.00-40.00. I will also take aquatics with my sister on saturdays.

I am starting to feel stronger and I am getting muscles. It is nice to see my bicep pointing up instead of drooping down. And it is so true, no pain, no gain. I can not believe how I hurt when I am working out but then the streching comes, aawww the stretching. Seriously, it is my favorite part of the whole workout. Just kidding....Joseph reads this so I have to be careful what I say. lol.

Here are the final 4 points of the major benefits of fitness and exercise:

26 Develops a strong back for straight posture. (I can attest to this)
27 Reduces "sick days".
28 May increase the length of your life.
29 Overall - improves the quality of life.

Tomorrow I will start to discuss practical weight loss tips.

Have a good night.

Betty

DAY 32, 33, 34, 35 - October 10 to 13

Sorry it has been a few days since my last post but with the long weekend and then being sick for a couple of days I was not into blogging. I seemed to get some type of bug and everything ached. I did get up and go to workout with Joseph this morning and my lower back was killing me. seemed to be part and parcel of my feeling achy. We Joseph was great. He made be do a bunch of exercises that help to stretch out my muscles. I felt about 75% better and I had more mobility. I think that our workout tomorrow should get me the rest of the way there.

I worked at the Daily Bread Food Bank on Saturday and they are not taking as many volunteers as they usually do as they do not have a much food to sort. We did a couple of hours of work and they sent us home.

My friend Cynthia and I went to see the movie "The Informant" on Saturday and I just have to say "DO NOT WASTE YOUR MONEY". OMG, it was putting me to sleep and a few other people as well from what I heard as patrons were leaving the theatre. We had a nice dinner at our favorite restaurant called "Thyme 4" and I has pasta for the first time in 5 weeks, what a treat.

Let's continue with the major benefits of fitness and exercise:

21 Heightens self esteem and self image.
22 Improves the digestion system.
23 Reduces the chance of a fatal heart attack.
24 Keeps your body more flexible.
25 Improves skin tone.

Thats all for tonight.

Betty

Day 31 & 32 - Oct. 8 & 9

It has been a particularity stressful couple of days and work has taken over my life. But the long weekend is here and I am going to relax before I have to dive back into it first thing Tuesday morning. I am volunteering at the daily bread food bank tomorrow with a group of coworkers. This is a charity that is close to my heart. I work hard to raise food and funds for the DBFB each Easter and Thanksgiving and I donate money to them every pay cheque. This year in particular they are struggling because people that used to donate are now getting assistance from the DBFB. So if you have not already please give food to the food bank nearest you. My offices raised food and funds that works out to about 400lbs. of food for Thanksgiving.

I am going to workout with Joseph tomorrow morning and boy do I need it. I know that I will get rid of my stress, that`s for sure.

We will continue the major benefits of fitness and exercise:

16) Improves respiratory functions.
17) Increases body`s ability to ward off certain cancers
18) Reduces the chance of premature death.
19) Increases mental alertness (I need this for sure)
20) Enhances ability to relax.

I may not post for a couple of days so have a Happy Thanksgiving to you and yours.

Betty

Day 30 - Oct. 7

I was on the road today but I brought my lunch with me. I used to go across the street and grab a sandwich or a piece of lasagna or something just as undesirable for my nutrition. That is not to say that you can not have a bought lunch now and then but you have to watch what you buy. If you are going to have a hamburger do not have the fries and the pop. Everything in moderation.

A quick tip for mashed potatoes. I you want the same consistency use boiled cauliflower with a little milk and margarine. If you want to use potatoes I like to put mustard in my mashed potatoes with a little milk to kick up the taste. Another way is to mash up beets and potatoes together.

I worked out with Joseph this morning and did I|ever get to sweating. I still feel the some pain every evening after a workout session with Joseph but the pain is not as bad as it used to be. Today Joseph had me on the 1/2 moon where I had to keep myself balanced. I have to say that I have come a long way with that particular exercise. I used to fall off almost immediately but now I can stay on pretty long. Joseph says he is working my core and balance with the 1/2 moon and I can see the difference.

Lets continue on with the major benefits of fitness and exercise:

11) Reduces triglyceride level.
12) Helps regulate and improve blood pressure levels.
13) Improves coordination and balance.
14) Improves sexual desire and performance. (my favorite reason)
15) Increases bone density and wards off osteoporosis.

Thats all for tonight.

Betty

Day 28 & 29 - Oct. 5 & 6

Sorry I missed out on yesterday but I had one super busy day and got home late and was pretty tired. Tomorrow I will be working out with Joseph and I have not worked out in 3 days so I am afraid, very afraid.

A lot of friends have been getting on and looking at the blog and I have been getting great comments. AS I said at the beginning I am not a professional but I have been in the weight loss game a long time and have gathered mucho information. There is an amazing amount of dieting and weight loss information on the internet - Jenny Craig, Weight Watchers, South BeachDiet, Low Fat, Low Carb, Atkins, Liquid Diet - I'm not going to go into and discuss the merits of these but this blog is about the choices I am making and will document how well everything is working and where I have struggled. I hope this information is helpful to everyone who reads it and any wisdom or words of encouragement or recipes will always be appreciated.

Here are the next 5 major benefits of fitness and exercise:

6) Helps reduce and prevent lower back pain.
7) Gives you energy for meeting life's emergency.
8) Reduces some menstrual symptons.
9) Increases (HDL) good cholesterol.
10) Helps reduce depression.

Wish me luck at 6am tomorrow morning.

Betty

DAY 26 & 27 - Oct. 3 & 4

I can not believe that I have been on my journey almost 4 weeks. I am totally back into the swing of things with exercising and eating right.

I make sure that I have the right foods in the house and I prepare some dishes ahead of time so that I am not tempted to eat out and eat bad.

Yesterday I went to Aquafit at Goodlife and boy did the instructor give us a really good work out. She tended to work the lower half more than the upper half of the body and I know because I could really feel it later in the day and today when I woke up.

I had to move my workout with Joseph from tomorrow morning to Saturday due to business. It works out well for me because I was not going to be able to go to auqufit on Saturday because I am volunteering at the daily bread food bank from 10am to 1pm.

I received a booklet from Goodlife and there is some really good information in it. One section talks about the "major benefits of fitness and exercise". There are really good points and I am going to share about 5 per posting with you.

1) Improves and strengthens the immune system.
2) Gives you the energy to carry out your daily life.
3) Reduces stress and tension
4) Helps relieve pain, especially from headaches.
5) Reduces the sympton of jet lag. (this really works for me because I love to travel and many of my trips are long haul)

That's all for tonight.

Keep well

Betty

Day 25 - Oct. 2

Started my day at 515am this morning and met Joseph to start my training session. We worked out like we usually do but today Joseph concentrated on some different stretching exercises. Joseph says that when we work out our muscles contract and when we stretch the muscles ellongate and blood flow is easier. Today Joseph had me pushing back during the streching and when I did we could push the arm or leg even further into the stretch. And you know what...I can really feel it tonight. Also, he has had me using the elipticle going forward and now he is throwing backwards into the mix. I don't know if I am coming or going...and that's the truth.

I am not going to go on to much tonight but will be discussing the benefits of exercise in my next blog and believe me there are plenty of benefits.

Tomorrow I am going to an aquafit class at 900am. I love the water and it is gentle on my knees.

Have a great evening.

Betty

Day 23 & 24 - Sept. 30 & Oct. 1

Can you believe that it is October already? Less than 3 months and it is Christmas. OMG. Yesterday was a very busy day and with meetings up to 600pm. I was wiped when I got home and ate some dinner and then headed to bed very early. Tomorrow is an early day as I will be training with Joseph at 6am. I was asking Joseph a little about himself and he told me that he has been involved in athletics since he was quite young and has been a personal trainer for almost 5 years. All I can say is that he really knows his stuff. This morning I weighed myself and I have lost 12 pounds since I started my journey on September 8. I can feel it in my cloths and I am starting to get my girlish figure back. Well it is the early stages but I can see and feel it.

I like to eat out sometimes and you can too but you have to be careful. Avoid carbs like pasta because you know in a restaurant that they always give you huge portions and you know if it is in front of you, you will eat it. As I reported earlier I like Jack Astor's for the kids but I like it for myself as well. When I go I order a steak and steamed broccoli and some mushrooms. You can ask to have the veggies steamed with no butter...a little lemon on the broccoli. Have a salad with the dressing on the side and ask for a vinagarette dressing and not a cream based dressing. You can always order fish or chicken as well.

The following restaurants have good options when you are watching your weight:

Applebee’s
Arby's
Boston Pizza
Burger King
Dairy Queen
Denny's
Harvey's
Houston's
The Keg
Kelsey's
KFC
McDonalds
Montana's
Mr.Sub
Olive Garden
Outback Steakhouse
Pizza Hut
Quiznos
Red Lobster
Subway
Swiss Chalet
Taco Bell
Tim Horton's
Wendy's

Remember when you go to these restaurants that you should be leaving out all the fixings. Keep the food simple and basic.

That's all for now.

Betty

DAY 21 & 22 - Sept. 28 & 29

Sorry I did not post yesterday but I was feeling pretty sick. Did not sleep much as my stomach got pretty queasy and I ended up cancelling my session with Joseph at 430am, her is such a trooper. Slept though out the day and was able to eat something in the evening.

So I moved my workout to this morning as I still want to get my 3 training sessions in with Joseph. I think that Joseph is trying to confuse my muscles, I know that I am confused. Everytime I work out with Joseph the session is somewhat different and I am really feeling. Many, many muscles are quite sore but you can't let that stop you.

I have said many times that fresh food is best but is you really need something in a pinch you can have a frozen meal. Frozen meals are higher in sodium and/or fat than fresh foods so it is best to use these options in moderation.

Each frozen meal = 1 protein and 1 starch. You should not eat more than 1-2 per week.

Using the guidelines listed choose a brand you prefer best. Choose meals that contain whole grains and a good source of fibere to help you stay full longer. It is best to choose items that contain a mix of lean protein, whole grains and vegetables.

To make your meal more robust add a tossed salad, vegetable or fresh fruit to help you feel satisfied.

Frozen Meal Guidelines:

calories - 200 to 300
carbohydrates - less than 40 grams
protein - at least 14 grams (vegetarian greater than 7 grams of protein)
fat - less than 10 grams
sodium - less than 750 mg

Here are some good frozen meals choices:

Healthy Choice
Lean Cuisine
Le Commensal
Michelina's Lean Gourmet
M&M Meat Shops
President's Choice Blue Menu

Tomorrow I will list some restaurants that have healthy choices when you want to eat out.

Have a good night.

Betty

Day 18, 19, 20 - Sept. 25, 26, 27

It has been a few days since I have been in the blog as I have been pretty busy. Lots of time out of the house and late nights. Tonight will be an early night as I have a session with Joseph tomorrow at 600am. Speaking of Joseph, he also reads my blog and he read the part where I said his watch is broken and he doesn't count well and he totally got me on Friday. We were working my abs on one of the machines and I was on my second set of 15 reps at I think 90 lbs per rep and we were down to the bitter end, the last 2. If you have every been in this position you know how hard you are concentrating on just getting the job done. Well Joseph says just 2 more Barb, and then he said, just 2 more Barb and then he said just 2 more Barb and then it dawned on me that I had already heard that a few times and I just cracked up, a total laugh out loud moment. Joseph says laughing is good exercise and I do laugh a lot so it would seem I am always exercising.

Friday was a long day as I was up at the crack of dark to workout and then the day just went full tilt and then I had to be at an overnight function so to say I was pooped by midnight is an understatement. But I had a great evening with a lovely dinner and a really good sleep in my very own kingsize bed. Such a treat to stretch corner to corner.

Yesterday was a lot of running around and my bi-weekly mani/pedi. I crashed early because I had to get up early as my plumber Charlie was coming to work on the pipes in the laundry room and he was turning off the water. As I had a bridal shower to go to today I had to get up and get showered and get breakfast prepared. I was good at the bridal shower as they has scones with clotted cream and fresh cherry jam and I walked away from the scones. Very hard but I did it.

Today I am going to give you some pointers on SMART SHOPPING at the supermarket.

1) Eat a meal or a snack before you go shopping. This will help you resist junk food and free samples.

2) Plan your menus and prepare your list before going to the store so you know exactly what you need.

3) Stay on the outside aisles of the store. This is where fresh produce, meats and dairy are usually located. The inner aisles have more snacks and processed foods.

4) Fruits and vegetables should be fresh or fresh frozen. Avoid canned vegetables, even if the lable says low sodium.

5) When purchasing light bread, choose any bread that is 40-50 calories per slice.

6) Sugar-free and salt-free spices and spice blends will enhance the flavour of your foods. Mrs. Dash and garlic powder are great on meats and vegetables. Cinnamon and artificial sweetner are great to sprinkle on apples and other fruits.

7) Try to shop once or twice a week to avoid running our of fresh foods.

The next extry will discuss frozen meals.

That is it for today.

Betty

DAY 17 - Sept. 24

I had the best sleep last night. You know when you wake up totally refreshed and ready to go. That is how I have been sleeping since I started training with Joseph and changing my lifestyle. I had a very busy day today, we are getting ready to lauch the United Way campaign where I work and I am the chairperson so there is a lot to do to get the word out.

I am going to an overnight work function tomorrow night and will not be entering my blog until sometime Saturday or Sunday. I am going to enjoy myself and yes I will have a little wine, a nice dinner and I will have a few bites of dessert. I will do this and on Saturday I will make up for it. You must enjoy life. You can not let a change in lifestyle so take over your life that you stop having fun. Changing your lifestyle for the better should make you a happier person not someone who grudgingly gets out of bed in the morning and does not look forward to the day ahead.

I am happy and I feel better. That is not to say that I do not hurt a little after a workout with Joseph but I have more energy to go through my day. I told Joseph that I want to work on my pooch...you know that part of the stomach that makes you look pregnant when you are a women. And my 7 year old niece Daphne did indeed ask me if I was pregnant...talk about a pregnant pause...lol. But out of the mouths of babes. This was a week before my planned change of lifestyle so it was definately that extra push to get me going at it pretty strong in the right direction.

Tonight I want to talk about keys to success. These are just a few that makes a lot of sense and I may have already mentioned them in past posts.

1) Use fresh food and prepare most meals at home. Frozen foods (ready made meals) contain more sodium than fresh foods. Restaurant meals may have hidden ingredients such as sodium and fat.

2) Weigh and measure all foods so you know exactly how much you are eating.

3) Break up meals into 5 or 6 mini-meals. This will help keep you in control and give you more energy through out the day.

4) Have all your daily servings every day. Skipping foods oe saving foods for the next day may make you feel sluggish or hungry and could slow your weight loss.

5) Use a salt substitute in place of salt. This will also add necessary potassium to your food plan.

6) Prepare all foods by steaming,broiling, baking, roasting, grilling or poaching instead of frying.

7) Cook with nonfat cooking spray instead of butter, oil, fat or margarine.

8) Drink at least 64 oz. (2L) of water every day. Drinking water is essential to weight loss.

I poach my fish and chicken in fresh lemon juice and grind a bunch of spices into the juice. Then I put my chicken or fish into the lemon spice mixture and let it cook, on medium high, turning frequently. My chicken is also skinless and boneless so I am not weighing stuff I do not want or need. This also gives the chicken and fish an nice lemony flavour.

Well I am off to wash the dishes and then get ready for bed because I have to be at Goodlife to meet Joseph at 600am.

Have a nice weekend everyone.

Betty

Day 16 - Sept. 23

I got up early today and to workout with Joseph my trainer. He really put me though my paces and my stomach muscles are pretty sore. Also, I really have to watch Joseph...his counting doesn't always mesh with mine and sometimes his watch isn't working right...he says it is broken....but I wonder. lol

I find that I am really sleeping well since I got back to working out and am usually in bed pretty early. I guess getting up at 515am will do that do you. But besides the early rising and the getting tired early and the pain in certain muscles...I am actually feeling better. I know that sounds weird but it is true. During the day I have more energy and my mind is clearer. So even though I do have a few difficulties it is all good.

Today our discussion will be all about beverages..both non-alchoholic and alchoholic. Even though you can can have the following you should really stick to fresh water, about 8 x 8 oz glasses per day or more.

NON-ALCHOHOLIC:

upto 24 oz. crystal light
unlimited decaffeinated coffee
upto 2 cups regular coffee
upto 24 oz. calorie free flavoured seltzer
upto 64 oz sodium free palin seltzer (may substitute for fresh water)
upto 24 oz diet snapple
upto 24 oz. diet soda
unlimited decaffeinated herbal tea
upto 2 cups regular tea
upto 24 oz. diet iced tea
upto 24 oz. calerie-free, natually flavoured water

ALCHOHOLIC - be sure to count the following as part of your daily food servings. You can have upto 3 per week.

12 oz. light beer = 1 starch
12 oz. regular beer = 1 starch and 1 fruit
1 oz. hard liquor = 1 starch
3 oz. red or while wine = 1 fruit

You can have an alchoholic beverage once in a while and enjoy it but do not overdue it.

Tomorrow I will share a few "keys to success" with you. I would also like to hear some of your success stories that I can share. Also, low cal recipes are also appreciated.

Talk soon

Betty

Day 15 - Sept. 22

Welcome to the first day of fall. Can you believe it was summer just yesterday. But it looks like we may continue to see this nice summer weather for a little while.

Today I was at one of my offices and I was very good. I brought my snacks and my lunch. I never used to do that before and sometimes I would get something fast or sometimes I would go hungry. Neither of these two scenarios work so now I make sure that I pack a lunch everyday. You can not lose weight unless you watch what you eat. Oh, and you must exercise...I can not say that enough. That is why I am combining the workouts with Joseph and the swimming with my sister along with a new food regime.

Today we will talk about dairy. You can have upto 2 dairy per day. Sometimes I use mine with coffee if I have a cup in the morning.

Here is the list:

2 oz. part-skim, light, reduced-fat, low-sodium cheese
8 oz. lactaid, fat-free, skim, semi skim milk
8 oz. plain, nonfat or low-fat, fortified with calcium and vitamin D soya (soy) milk
8 oz. light, artificially sweetened, any flavour, plain, nonfat yogurt

Tomorrow we are going to discuss beverages including alcoholic beverages. I keep the best for last.

I am going to watch the biggest loser tonight (a favourite of mine)and I have a 600am workout tomorrow morning with Joseph. So it will be an early night.

Have a good night.

Betty

DAY 13 & 14 - Sept. 20 & 21

We had a lovely evening at our book club dinner on Saturday night. Cynthia outdid herself with BBQ shrimp, BL&T salad, gourmet burger and coleslaw and potatoe salad. For dessert we have a love creamy confection with coconut and raspberries. We started with a belini and had some white and red wine. I had a little of each and then switched to drinking water as I was the designated driver.

We discussed our last book "When all you have is hope" by Frank O'Dea who was a co-founder of second cup. The man came up from the streets to become a successful business man and philanthropist who was named an Officer of the Order of Canada. It was a great read and I finished it in about 6 hours.

We also had a couple of special guests, Kim and Vicki, who were part of our big european adventure in 2008 so it was catch up time. We ate outside on the patio and although a little cold it was fun and there was a nice fire going. It ended around 10pm and we all started to head home. It was a lovely evening.

Sunday was quiet and I just putzed around the house. I made my baked veggies with soy mozarella that I will have for the week. I will post the recipe. I tried to post last night but could not get onto windows.

This morning I had my workout with Joseph and he changed up the routine I had been doing the last 2 weeks. I can not remember sweating that much, ever. But it was good and I find I am feeling less and less pain after the work outs. My favorite is the stretching at the end because I can feel all the muscles getting stretched out and it make all the difference.

Tonight we are going to talk about fruit. This is not my favorite to eat but I am pushing myself to eat more. You should have 3 fruits per day. If you are like me and not a great fruit eater try making smoothies with fruit and yogurt for breakfast in the morning.

Here is the list:

36 acerola cherries
1 small apple
1/2 unsweetened applesauce
4 medium apricots
1/2 small banana
3/4 cup blackberries
3/4 cup blueberries
2 ox pana breadfruit
1/2 cup water or juice packed canned fruit
1 cup cantaloupe
9 medium cherries
1/2 chironja
1 medium clementime
1 cup cranberries
3 dates
2 medium figs
1/2 medium grapefruit
15 geen or red grapes
1 cup grosela
1 medium guava
1/3 cup raw strawberry guava
1/2 cup honeydew
4 oz. any flavour, not from concentrate, 100% fruit juice
1 medium kiwi
1 small lemon
1 medium lime
1/2 medium marney apple
1/2 mango
1/3 cup any flavour nextar
1 medium nectarine
1 small orange
3/4 papaya
3 medium passion fruit
1 small peach
1/2 medium pear
3/4 cup fresh pineapple
1/3 medium pantain
1 medium plum
1/2 large pomegranate
3 medium prunes
2 tbsp raisins
1 cup raspberries
1/4 medium sapote
1/2 medium sopadilla
1 small sopota
1/2 cup soursoup
1 medium star fruit
12 small strawberries
12 small tamarind
1 small tangerine
1 cup watermelon

Thats it for tonight. Tomorrow we will discuss dairy.

Talk soon

Betty

Day 11 and 12 - 18 & 19SEP

I did not get a chance to enter my blog last night as I was on my monthly date with my niece Daphne (7 yrs) and my nephew Jesse (3 yrs). Needless to say that after 3 hours with both of them Auntie Baba is pretty bushed. We always go to Jack Astors because there kids can crayon on the table cloth..that makes everything so much easier. Jesse just colours on his own and Daphne and I play Xs and Os. Of course they both have pasta - tomatoe sauce for Daphne and cheese sauce for Jesse. Last night I was smart and instead of ordering a potatoe with my steak I just ordered brocoli and mushrooms. The reason for this is that I usually eat a few rigatoni's from each of their plates when they are done and this way I still could as I did not order a starch with my meal. What I also like is that Jack Astors has finally figured out that a lot of kids are lactose intolerant and they now have sherbert made from fruit. This is really nice as Daphne now gets to have dessert which she never could before because they never had anything she could eat. She never complained but I know it bothered her. The other place that really helps with kids that are loactose intolerant is Red Lobster. I took Daphne and they gave her a few fries in place of their cheese bun and they had warm apple sauce for dessert. If you have kids that fall into the same category as Daphne then you should know about both of these kid friendly restaurants.

Thursday I posted that I would be training with Robert 4 times a week but I have already adjusted that to 3 times per week (M,W,F) as my sister and I were talking and we are going to Aquafit on Saturday mornings. Patty and I used to work out together but that changed when she had kids and she started working out when I was actually working. She can come as my guest for $10.00 which is what she pays at the city pools. However, my fitness centre has a suana and whirlpool so she will get a little extra bang for her buck. Also, Patty and I have fun working out together as we both have that same quirky sense of humour. So now my training sessions will go until the end of April 2010.

Yesterday morning Joseph had me do 2 sets of 12 on the machines and then we worked out on the 1/2 moon and use the broom stick to work my stomach muscles and help me hold my stance.

This morning I went to the pool and worked out for 45 minutes on all parts of my body. I am feeling the burn right now.

By the way...my reward for being a good girl on Wednesday when I had both a business lunch and dinner was seeing the Canadian tenors. They were the entertainment at the dinner function I went to and we all got a CD. It is very good.,..I have already listened to in my car.

I will not be posting my food journal for today until tomorrow as I have our bi-monthly book club dinner tonight and it is usually pretty gourmet. I have volunteered to be the DD tonight so that I am not tempted to drink to much.

I will give you all the low down tomorrow.

Today we are going to talk about vegetable...my favourite. Vegetables should be fresh or frozen. You should not eat canned or tinned vegetables. Serving size = 1 cup/250 ml or half cup/125 ml cooked. Steamed vegetable are best as you keep all the nutrients that your lose when you boil your veggies. You should have 4 veggies a day.

Here is the list:

90 g freeash boilded artichoke
123 g raw/90 g cooked asparagas
83 g raw/56 g cooked bean spouts
70 g raw/75 g cooked bok choy
88 g raw/78 g cooked brocoli
4 brussel sprouts
134 g raw/90 g cooked green cabbage
1/2 medium carrot
6 baby carrots
100 g raw/62 g cooked cauliflower
1 rib celery
36 g raw/88 g cooked chard
132 g raw/80 g cooked chayote squash
4 cherry tomatoes
36 g raw/95 g cooked collard greens
1/2 medium cucumber
82 g raw/48 g cooked eggplant
50 g raw endive
65 g raw/65 g cooked kale
56 g raw lettuce
70 g raw/78 g cooked mushrooms
55 g raw/70 g cooked mustard greens
100 g raw/80 g cooked okra
5 small green onions
160 g raw/80 g cooked any type onions
133 g raw/78 g cooked parsnips
100 g raw/62 g cooked green, orange and red pepper
88 g raw/76 g cooked radishes
122 g raw/120 g cooked rhubarb
140 g raw/85 g cooked rutabaga
56 g bagged only salad greens
160 g raw shallots
110 g raw/65 g cooked snow peas
56 g raw/90 g cooked spinach
130 g raw/90 g cooked summer squash
110 g raw/62 g cooked any variety string or runner beans
110 g raw/66 g cooked sugar snap peas
1 small tomotoe
135 g raw/78 g cooked turnips
56 g raw/72 f cooked turnip greens
1/2 cup low sodium V8 juice
60 g raw/75 g cooked verdolaga
34 g raw watercress
70 g raw/70 g cooked water chestnuts
130 g raw/90 g cooked zucchini

I am done for today...got to go grocery shopping now...running out of fruit and veggies.

Next time I will discuss fruit with you.

Betty

Day 9 & 10 - September 16 and 17

SEPT. 16 - Today I went to goodlife and had a workout with Joseph. Joseph had me do 2 sessions of 12 reps and it was the first time I did that many. I was pretty proud of myself and Joseph said I am doing well. I find I am not breaking out into a sweat until I am into my second session and that means, based on my body as I know it, I am getting used to the workouts. Joseph has me stand on this spongy half moon, curved side up, and try and find my centre. That is pretty hard to do when you have vertigo but I did manage to let go of Joeseph's hand a few times and I know I will get better. The routine that I am works my lower back, front of my thighs, back of my thighs, back, chest, shoulders, arm bicep, are tricep and abdominal. I am doing 2 sessions of 12 for each of these areas.

My 2 weeks with Joseph was to end on Friday but I really like working with Joseph so I signed up for another 90 sessions and I got 5 free sessions. I am planning on working with Joseph 4 times a week and that will last from Sept. 21/09 to MAR. 7/10. The contract is for a year so we can change things up if we feel the need. Joseph is a level 4 trainer and he really knows his stuff. I feel safe when I am working out with Joseph because I know he will not let me hurt myself by doing exercises the incorrect way. Now purchasing training sessions is not cheap but I am worth it.

Yesterday was a long day and I had to deal with 2 business meals but I did very well as you will see in my food journal. My colleague and friend Maria was with me for lunch and she is also with goodlife and working with a trainer so we kept each other honest through lunch. We even declined the sweet potatoe fries that came with our bison burger...now that was hard.

SEPT. 17 - Today we are going to discuss proteins. You should have no more that 2 proteins a day. What I am going to give you is the raw weight. Subtract one oz. (28g) when weighing cooked portions. Meats and poultry should be fresh or frozen and trimmed of all skin, fat and bone before weighing and cooking. Seafood should be fresh or fresh frozen.

Some proteins are higher in fat, sodium and cholestoral. Use the following foods in moderation: beef, liver, pork and whole eggs.

Non-vegetarian eaters may choose from the vegetarian protein list but should do so in moderation.

Here is the list:

6 oz of any kind of beef including minced lean beef
6 ozBuffalo
8 oz chicken breast also minced
7 oz chicken drumstick or thigh also minced
3/4 cup 1% skimmed milk soft cottage cheese
5 oz duck
3/4 cup eggs beaters plain
3 whole large eggs (have no more than 6 per week)
3/4 cup plain egg substitute
6 egg whites
6 oz fish: bluefin tuna, carp, catfish, clams (no shell), colley, crab, herring, mackerel, roe, salmon, scallops, shark, swordfish, yellowtail
7 oz fish: blue fish, calamari, cod (plaice) crayfish, flounder, grouper, haddock, halibut, king mackerel, lake perch, lobster, lox (low sodium), mahi mahi, monk fish, mussels (no shell), orange roughy, oysters (no shell), pickerel, pike, pollock, red snapper, scrod, sea bass, prawns (shrimp), skate, snapper, sole, striped bass, tilapia, trout, walley, whitefish
5 oz goose
6 oz lamb loin and chop
6 oz liver beef, calf, chichen, lamb
6 oz ostrich lean
5 oz pigeon
5 oz pheasant
5 oz pork feet, ribs, centre loin chop
6 oz pork tenderloin
5 oz rabbit
6 oz part-skim ricotta cheese
8 slices low fat, low sodium, fresh sliced, roast beef luncheon meat
6 oz canned or tinned tuna packed in fresh water
7 oz pouched tuna, low sodium, water packed
7 oz turkey breast white meat or minced
7 oz veal chop, cutlet, rump
6 oz venison

Vegetarian Proteins:

2 cups beans and lentils bagged, any type, cooked
2 cups beans, lentils and peas mixed cooked\4 oz cheese lite or reduced fat
3/4 cup skimmed milk, 1% soft cheese cottage cheese
3/4 egg beaters
3 whole large eggs (no more than 6 per week)
3/4 cup egg substitute
6 egg whites
5 oz miso
5 tbsp nuts, any variety, unsalted
3 tbsp all natural peanut butter
6 oz quorn minced
6 oz part skim ricotta cheese.
5 tbsp seeds any variety, unsalted
5 ox selten
2 cups cooked soybeans (Japanese Edamame-lightly dusted w/sea salt once cooked-mmmm)
4 oz soya (soy) cheese
2 cups soya (soy) milk plain or low fat fortified
2 cups soya (soy) yoghurt
1 1/4 cup tempeh
4 oz textured vegetable protein
1 cup tofu firm raw
2 vegetarian burger, any variety
2 vegetarian hotdog, any variety

Tomorrow we will discuss vegetable....my favorite.

I have to meet Joseph at 6am so I am heading to bed now.

Betty

Day 8 - Sept. 15

Well so much for good intentions. I did not get to swim this morning as I had another workout last night. I had an energy auditor come to my house to do my audit so that I can claim all the government rebates for the upgrades I am doing to my building. For those that know me they know that I have a house with 3 floors of stairs and this guys had me running from the basement to the second floor and all over the place. He did not do anything...I had to do it all. He dained to close one small window in the basement but that was it. I broke out into a sweat from all the running and it last for almost 2 hours. Needless to say I took the extra hour this morning and had a good sleep. But I will be seeing Joseph tomorrow morning at 700am and I am sure he will make up for not swimming this morning.


Tomorrow will be an interesting eating day as I have a business lunch and a business dinner. This is the first time when all the temptations will be in front of me and I hope I do well. That is my plan and I am going to give it my all. Wish me luck.


Today we are going to talk about starches. You can have upto 3 starches a day and you should have them all at different meals. Here is the list:

1/2 small Bagel (whole wheat or 7/12 grain)
1/4 cups unsweetened baked beans
1/2 cup cooked barley
1/3 cups unprocessed bran
1 slice light bread
2 whole wheat bread stick
1 regular bread stick
1/3 cup cooked bulgar
1/3 cup raw cassava (Yucca)
Cereal should have no sugar or salt listed in the first 5 ingredients of nutrition label: 3/4 cups of each all bran, fibre one original, kashi seven whole grain and sesame medley, kashi to good friends,puffed corn, puffed kashi, puffed rice, puffed wheat, wheatabix, organic wheat biscuits
1/2 cup cooked corn
3 tbsp cornmeal
1 cup coconut water
1/3 cup plain cooked couscous
Crackers:
5 kashi TLC
2 kashi crispy thin
1 kashi hearty rye
3 ritz reduced fat
4 fat free saltines (soda crackers)
1 wasa
6 reduced fat wheat thins
2 slices cracker bread
1/2 cup cream of wheat made with water
1/2 small plain crumpet
1 small crusty roll
1 fig roll
1 sheet low fat honey graham cracker
1/3 cup hummus
1/2 cup nonfat no sugar ice cream
1/2 small jacket baked potatoe
1 board matzo
6 slices round plain melba toast
3 slices square plain melba toast
1/2 cup no sugar added original musli
1/2 cup natural wheat bran
2 new potatoes baked or boiled
1/3 cup any variety cooked pasta
1/2 cup cooked frozen peas
1 4 in. whole wheat pita
1/2 cup plain cooked porridge (oatmeal)
1/3 cup of either basmati, brown or while rice
1 rice cake any flavor
1/4 cup rice pudding
2 slices ryvita dark rye
1/2 small sweet potatoe
1/2 6 in. tortilla
1/2 wholemeal english muffin
1/2 cup winter squash (marrow)
1/2 cup raw yautia

Tomorrow I will be talking about protein from meat, chicken and fish to legumes.

That's all for tonight.

Betty

Day 7 - Sept. 14

Today was a rough day. Joseph really worked me out...to the point of nausea. Just kidding my vertigo kicked in and I was having some nausea when I had to lay on my back. Prior to that I was doing pretty good. Nausea stayed with me for a little while and then it went away. I am going to try aquatics tomorrow morning and I can sleep in until 545am. What a treat. I like swimming and it is going to be a great way to breakup the training sessions and keep my knees from hurting.

Today I am going to speak about condiments. You can have upto 3 per day.
The following are condiments that you can have:

1 tbsp - Barbecue Sauce
1/4 tsp - Bohio Adobe Lite
1/4 tsp - Bohio Sazon Lite
1 tbsp - Capers
1 tbsp - Lite Chocolate Syrup
1 tbsp - Cocktail Sauce
1 tbsp - Coffee Mate Liquid Creamer, any flavour, Fat Free
1 tsp - Coffe Mate Powdered Creamer, any flavoir, Fat Free
1 tbsp - Cool Whip Fat Free
1 tsp - Cornmeal
1tsp - Cornstarch
1 tbsp - Cream Cheese, Fat Free and Ultra Low Fat
1 tsp - Curry Sauce
1/2 cup - Gelatin (Jelly Powder) Sugar Free
1 tbsp - Half & Half - Fat Free
1 tbsp - Horseradish
1 tsp - Honey
1 tsp - Hot Sauce
5 sprays - I Can't Believe It's Not Butter Spray
1/4 cup - Jalapeno Peppers, chopped
1 tbsp - Jam, sugar free
1 tbsp - Ketchup
1 tbsp - Lemon or Lime Sauce
1 tbsp - Maple Syrup, Sugar-free
1 tsp - Marmite
1 tsp - Mustard
1 tbsp - Pimentos
1 tbsp - Salad Dressing, Fat Free, Any Variety, less tht 175mh sodium per tbsp
1 tsp - Salsa Lizano
1 tbsp - Salsa
1 - Serrano Pepper
1 tsp - Sofrito
1 tbsp - Sour Cream - Fat Free or Lite
1 tbsp - Soy Sauce - Low Sodium
1 tsp - Sugar - Regular, White or Brown
1 tbsp - Teriyaki Sauce - Low Sodium
1 tbsp - Vinegar
In addition to 3 condiments per day you may also use:
3 packets per day - Artificial Sweetner
3 pieces per day - Sugarless hard candy or gum

Tomorrow I will talk about starches.

Talk soon

Betty

DAY 6 - Sept. 13

It was a quiet day today. Just doing things around the house and then headed out to chapters to pick up a cook book on Portuguese cooking. Going to read through it tonight as I will be cooking Portuguese food for my book club dinner.

What I would like to discuss today are fats. You should have 2 fats per day to keep you body running well and it is good for your skin and nails. Here are some items that can be used for 1 fat. You may find some of you favorite items on it.

1 oz./29 g Ackee
7-10 unsalted almonds (depending on size)
1/8 of 1 medium Avocado
1 tsp butter
2 tbsp shredded coconut
2 tbsp coconut milk
1 tbsp regualr cream cheese
1 tsp Salt Pork Fatback
1 tbsp Ground Flaxseeds
1 tsp Ghee
2 tbsp Guacamole
1 tsp Margarine
1 tbsp Diet Margarine
1 tbsp Low-fat or Light Mayonnaise
10 Nuts, other, Unsalted
1 tsp Oil - Canola, Flaxseed, Grapeseed, Safflower, Soybean, Sunflower, Olive
9 Black Olives
10 Green Olives
10 Unsalted Peanutes
15 Unsalted Pistachios
1 tbsp Seeds, any variety, Unsalted
1 tbsp Tofu Cream Cheese
2 tsp Tofu Mayonnaise

So you see you can have any of the above twice a day. I know I like my black olives so it is a treat to have once in a while. And a little light mayo on a tuna wrap...well that makes it all worth while.

Speaking of wraps Weight Watchers really makes a nice wholewheat tortilla wrap. Nice to have in place of melba toast some time. In melba toast I like the 12 grain...I find it really tasty.

I have to start getting things ready for tomorrow as I have a 6am workout with Joseph at GoodLife. Wish me luck

Betty

Day 4 & 5 - Sept. 11 & 12

I missed a day and I am putting both days into this blog.

Friday I met Joseph at GoodLife at 600am and he proceeded to really work me out. He is adding a little extra each day and testing my endurance. He is still leaning on the machines to make it more difficult for me and I am getting a little used to it. I find the machines that work my biceps are the toughest. I was hurting yesterday and today but I did some stretches and that helped a bit.

Today, Saturday, I did all my grocery shopping so that I have all the foods I need for my new lifestyle. And boy did I shop and my arms got another work out when I had to carry all the bags up 2 flights of stairs...it took 2 trips. But now I have everything I need for my meal plan.

When you go shopping do not go hungry...you will end up buying items you do not need. And always make a list so that you only get the items you require and you don't forget anything you will need.

I am not much of a fruit eater, I prefer vegetables. A substitute once in a while is 2 teaspoons of either raisins, dried cranberries and dried blue berries. That is the equivalent of one fruit. A nice snack is 2 tsps of dried cranberries and 7-10 unsalted almonds. This is the equivalent of one fruit and one fat. You can also use this on your cereal.

Well that is all for tonight.

Betty

Day 3 - Sept. 10

Joseph, the trainer, put me through my paces today at www.goodlifefitness.com. He had me do 2 reps of all the ceps and he has a habit of leaning on the piece of equipment that I am working on so that I am moving him as well. I don't think I have glowed that much in a long time. But I felt really good when it was finished and I am learning what all the machines do. I also had a body complex (?) done and it determined that half of my body is muscle and half is fat. I need to eat 1178 calories just to keep my body going so I will have to eat a little more than that to have my body work efficiently. Lots to take in but I am learning and Joseph is a good teacher.

Vitamins are very important as well and I take a womens multi vitamin and calcium with D. I take an extra 1000 UI of D as most calcium pills do not have enought D to absorb the calcium into the bones. I also take multi strain probiotic because it helps in healing and I do not eat a lot of yogurt which is where you tend to find it. I take korean red ginseng which helps with fatigue, green tea extract which helps with digestion, wild salmon oil which helps with memory (I am getting older), B100 for premenopause and flax seed oil for extra essential fatty acids. Now this is what I take, I don't propose that anyone else take these but perhaps something in this list will help you with a problem you may be dealing with. But if you take nothing else take a multi and calcium to make sure that your body has all the supplements that is requires.

You may notice that I use a lot of soy products. The reason for this is that I like my milk and if I eat regular cheese then I have to give up some of my milk...I don't like that. Soy can be used as a protein and that is how I eat it. I even have a soy oil margarine with garlic and herbs that I use in place of butter. It is called "Incredible Edible Spread 'Em" and you can find them at www.spreadem.biz. My niece, who is 7, is lactose intolerant and we discovered that she can eat this and she likes it. You can order online and they will ship to you.

The other product that I like for salads is Kraft Fat Free Italian dressing. I like it but you still must use it in moderation as it does have a little more sodium. So don't use salt on your salads as you have it in the dressing.

Well thats all for tonight. Wish me luck on my work out tomorrow at 600am.

Betty

DAY 2, SEPT. 9

Day 2 of my journey was a little quieter but still quite sore. Got up and did some stretches and that seemed to help. Watching the food intake by keeping out the white flour products and keeping down the fats. Drinking lots of water to help flush the system. I know that some professionals say we don't have to drink as much water but I am old school and I drink at least 2 large bottles a day. It helps keep you hydrated and that included your skin which need both internal and external moiture to keep is from getting to lined.

Tomorrow I have to be up at 515am to go and meet Joseph my trainer at 600am. Joseph is very nice and even though he is working me his is not being extremely hard on me...yet. I explained about the arthrytis in both of my knees and he is being very careful not to do any damage but to help me strengthen so that I can work out harder as I progress. My doctor said exercise is the best thing for my knees so that is what I am doing. Joseph works on my triceps, biceps, all my ceps and boy do I feel it. But what is the term...no pain, no gain. And you can not change your lifestyle without including exercise of some sort. Be it a gym, walking, swimming, etc.

So wish me luck on my second day of workout. I look forward to hearing from you.

Betty

DAY 1 - Sept. 8

Well the summer is over and I am officially starting a new journey. I have been wanting to do this for the past year but with the same foot broken twice it was pretty hard to start. Well I have been told that I am physically fit to start by my doctor (very important) and today I started at Good Life Fitness and began working with my trainer Joseph. Am I sore tonight in places I forgot I had...well yes I am. But I am also mentally ready and that is why I decided to share my experience on this blog. I will post pictures from now until I hit my target which I will know when I get there...it will be a lot of work though. I will share diet tips and recipes and I would love to get recipes from people out there going through the same thing. I will try to answer questions but I am not a professional so it will just be based on my personal knowledge and many years of watching calories. I am not sharing this as a diet forum but as a start to a new way of living. I hope you get something from it and I hope you can help me as much as I can help you.

I still plan on living and enjoying life to the fullest but I will be working hard to make my new lifestyle work. I will have a food journal on the blog and it is not so much about counting calories as it is eating the right foods. So please review and maybe you can get something from it.

Thanks and I look forward to hearing from you.

Betty