whenever i need more motivation ---

here's the secret way i've been motivating myself every now and then - i buy a new pair of jeans that are a little too small for me. every week, i try it on until i reach the right size. =D

my latest acquisition is a pair of denim low-waist capris. when i bought the pair, i couldn't lift it past my thighs, let alone past my hips. now, thanks in part to my fitflops i suppose, i can now close the zipper and the buttons. and yes, i can wear them without suffering some blood vessel constriction or something. hahahahaha.

i'm loving how my bum looks from the side now, it's much higher, tighter, and there's less sagging at the bottom. i just need to work on the cellulite in my thighs a bit more and i'm ready for that mini-skirt! =)

the two most feared words in the english language -

pool party!!!!!!

i was invited to a pool party next week. gulp. suddenly the pressure to lose 5kg wasn't enough.

now i have to look tolerable in a swimsuit. heaven help me!

suddenly i'm wishing my period would come.

*insert wail here*

not so little white lie

we were filling out our application form for hospitalization insurance last week, and of course we came to the box that asks for my weight.

i lied.

i put in a figure that was 5 kg less than my current weight. so now i'm pressured to reach that fictional figure in two weeks' time, when we'll have to go for a medical screening.

hahahahah! i knew it was going to bite me in the *ss!

crazy mind set

maybe i should stop listening to people who tell me how much weight i lost. it seems that every time i hear that, or every time i see how some of my new clothes have gotten looser, i start eating bad carbs again. you know how it is, you start to be complacent and before you know it, you're on a yo-yo again. i don't want that to happen.

while i do love the size i'm in right now (hey, i can fit into local xl sizes, and that's a huge deal for me because xl here is size 10), i do need to lose quite a bit more weight. i initially set out to be a size 10 and i succeeded. but that's not my ideal size, i should be 6 or 8. well, 6 on top and 8 around the hips (i got the alixes' wide hips). so i shouldn't be taking it easy, not one bit.

just a reminder to myself.

long ago and far away

me in 2003

i keep coming back to that year, the year i loved my figure.
yes, this is my target, and i want to reach this by the end of this year, if not sooner.

how far am i from that weight? oh, about 30 lbs.
how much weight have i lost to date? 45 lbs.

but it varies, depending on whether i indulge myself for the week. sometimes i gain back a few, and then i lose them again when i get back to being a good girl.
i'm already comfortable with my current weight, but i know i'm still overweight.
(at least i'm not morbidly obese anymore.)

just a reality check.

short stuff

so i went out for a short walk in my shorts yesterday. *big grin*

it was the first time i ever dared to show my legs in a looooooong time.

i walked home with a skip in my step because no one stared in horror or disgust. not a single one.

hahahahahaha! (it takes so little to make me happy!)

another wake up call

Simply being overweight, but not obese, from an early age boosts the risk of premature death by a third -- as much as smoking up to 10 cigarettes a day, researchers in Sweden recently reported.

A BMI of 25-to-30 indicates being overweight, while above 30 means one is obese. The range of normal weight is 18.5-to-24.9. The study also found that being severely underweight -- a BMI of under 17 -- carried about the same risk of early death as being overweight or a light smoker.

So yes, you can also be too thin.


you may read the full article here

snacking

i love to snack. i love munching on crunchy things all the time. actually, i love snacks even more than regular meals. =)

lately i've been addicted to this --- apple slices, baked walnuts, and sharp cheddar. yum! i love the combination of tastes, textures, and flavors. and because you have to exert a bit of effort to prepare it, you won't find yourself eating more than what's on your plate.

it sure beats eating a bag of chips. =D

rumbly in my tumbly

i don't know what i ate or drank friday last week, but i woke up saturday with intense stomach cramps and had to make several trips to the bathroom (i stopped counting after the 7th time). i made sure i rehydrated often, but i still felt weak and dizzy. it wasn't until monday when i started feeling better and my tummy stopped its rumbling.

you would think that i'd be losing weight because of it, but no. the doctor recommended i go on a BRAT diet, you know, bananas, rice, apples, toast --- all carbs! three days on it and my cravings were back in full force. so instead of losing weight, i gained some.

*sigh*

i'm just glad i'm better now and i can go back to eating healthy again. oh no wait, i'm hosting a party tonight for my little boy and there is not a single healthy item on the menu. oh well. tomorrow then.

like mother like daughter

i am so proud of my mom. she went on the south beach diet a few months ago, after i had told her how astonishing the results were. she's diabetic, so she has a greater motivation to lose weight than i do.

so far, she has lost 15 lbs, her blood sugar is stabilizing, and her insulin dependence has gone down. she used to inject herself twice a day with a high dose of insulin. now she only injects herself once, at half the dose of her usual. and she's looking really good! to think she's not even following the diet as religiously as i have.

i know i have a high risk for diabetes -- i have the genes on both sides of the family. i'm hoping that with this change in lifestyle, i'll get to avoid developing the disease for a few more decades yet. my mom's improvement gives me hope that maybe i can.

victorious

photo taken by malu. grabbed from her site

i'm feeling quite victorious after coming back from the trip. =) i stuck to my diet (although i did cheat a few times) and i didn't gain a single pound.

it was quite a hectic holiday, my days were filled with errands, and i scheduled the fun parts (meeting friends) for lunch and dinner. what a challenge it was not to let loose my appetite! but invitation after invitation, i mentioned that i wanted to go wherever they served salads. everyone was supportive and i only cheated a few times (i had a crepe at rica's, ate a slice of vito's birthday cake, and had a few teacakes at lily's farm) but i paid dearly for each slip. i guess my stomach cannot handle sugar and starch anymore. hooray for my tummy! =)

oh, and speaking of tummies, i had the best news ever when my favorite seamstress took my measurements last week --- my waistline is now only 29 inches. it's the first time in 4 and a half years that it has gone below 30 and i'm super duper happy! i actually couldn't believe it! (apparently some of my friends couldn't either because when i announced it to one of my groups, someone actually said, are you sure that's only 29 inches? hahahaha. i don't care if you don't believe me, i have proof from a neutral observer and it's documented. HA!)

jeans

obviously, this isn't me. i just grabbed this from flickr

last december i bought a pair of size 32 jeans. they were a little snug around the hips but i knew i'd be losing more weight so i didn't mind. i was happy i could at least close the button and the zipper without any effort.

after two weeks of my new walking regimen, the jeans are now hanging loose around my hips and my thighs, and i need a belt to keep the waist up. glory be and hallelujah!!!!

if only i can walk with my arms too! hahahahaha!

walk away

i love my new walking regimen!!!

1 hour of walking 5x a week is doing wonders for my legs! not to mention helping me in my weight loss! i hope this cool weather continues so it doesn't become too hot.

gosh, i can't wait to see how my legs will look at the end of the year. mini skirts beware! hahaha!
ambitious! =P

the numbers that count

got this from oprah.com and i wanted to share it with you.


Dr. Oz's 9 Numbers That Count

Resolutions are like teenage hearts: They get broken an awful lot. So this year, let's make a pact.
No more false promises, no more extreme measures, and no more white flags being raised on January 3.

Here are nine key numbers you can easily tweak to make a huge difference in your overall health. You'll see that resolutions work much better when you take off the "re."

1) Blood Pressure: 115/75

Hypertension is a cunning thief; left unchallenged, it can steal a decade of quality life. The average American's blood pressure in middle age is about 130/80, but since the average American dies of heart disease, that number isn't good enough. Instead, aim for 115/75.
Measure your blood pressure monthly at the same time of day with a home monitor or one at a local drugstore.

To lower blood pressure: Exercise hard enough to sweat for at least an hour each week. If you're used to 30-minute workouts, this means you'll need to do three, since it takes at least 10 minutes to start sweating.

2) Resting Heart Rate: 83

Before you get out of bed to commune with the coffeemaker, take your pulse: Put two fingertips on your wrist or carotid artery (in your neck under your jaw) and count the beats per minute. This is your resting heart rate. Anything higher than 83 means you're at increased risk for a heart attack.

Solution:

To slow your resting heart rate: The key, ironically, is to make your heart beat faster for an hour
per week (to calculate your ideal number of beats per minute while exercising, subtract your age from 220, then multiply the result by 0.8). So, just as you'll be doing for healthy blood pressure, simply work up a good sweat

3) Cholesterol: 2 to 1

When it comes to cholesterol, the total level isn't as predictive of heart disease as what's known as the ratio. To explain, cholesterol is carried in the blood by two different lipoproteins:
The bad one, LDL (think L for lousy), spews the waxy, fat-like substance in your arteries, gunking them up; the good one, HDL (H for healthy), gathers up cholesterol so it can't clog.
If you have some risk for heart disease (family history, high blood pressure, diabetes, smoking), keep your LDL under 100. Otherwise you're okay aiming for under 160; better yet, below 130. Ideally, your HDL should be more than 50. Doctors love it when the ratio of LDL to HDL is less than 2 to 1; they're tolerant if it's 3 to 1.

Solution:

To improve your ratio: Include soluble fiber in your diet from sources such as oatmeal, kidney beans, and apples, aiming for 25 grams a day. To spice things up, try a whole grain called quinoa. It contains a nearly perfect balance of proteins, as well as the mineral manganese—low levels of which are associated with hypertension.

4) Omega-6s to Omega-3s: 4 to 1

Omega-6s and omega-3s are called essential fatty acids for a reason: Their work includes building cell membranes and nerve insulation. But since the body doesn't produce these fats, you must get them from your diet—and the balance makes all the difference. American drive-through cuisine includes huge amounts of omega-6s (irritating in high levels), yet hardly any omega-3s (particularly beneficial for the heart). Although the optimum ratio is 4 to 1, ours is often 20 to 1, which puts us at increased risk for cardiovascular disease, arthritis, asthma, and some cancers.

Solution:

To right the omega balance: Eat more fish, seafood, whole grains, beans, nuts, and ground flaxseeds to increase omega-3s. And cut back on processed foods—along with oils made
from corn, safflower, cottonseed, and peanuts—to ease off the omega-6s.

5) Inflammation: 1

If you've ever seen an apple slice turn brown 20 minutes after being cut, you can picture what inflammation does to your body: It causes the rusting of tissue. You can gauge your level of inflammation with a blood test that measures C-reactive protein (CRP), which is produced by the liver and is part of the body's battle response. A healthy level is under 1—meaning you've got less than half the chance of heart disease than if your level is greater than 3. A number above 10 suggests you may have another ailment (such as an autoimmune disease) that should be diagnosed.

Solution:

To reduce CRP: Try to eliminate low-grade irritants like gingivitis (floss daily) and vaginitis
(see a doctor, especially if it recurs). Also move toward a Mediterranean-style diet (lots of fruits,
vegetables, and whole grains; fat from olive oil; moderate amounts of wine).

6) Vitamin D: 30

When you're deficient in vitamin D, you may be at increased risk for heart disease, cancer, multiple sclerosis, and immune disorders, not to mention osteoporosis. To make sure you're getting enough, take a blood test for vitamin D: Your level should be greater than 30.

Solution:

To boost vitamin D: If you can't get 15 minutes of sun exposure daily, take a supplement containing at least 1,000 IU of D3, the most potent form of the vitamin, or chug a
tablespoon of cod liver oil every morning.

7) Waist Size: 32.5

Ideally, your waist should measure less than half your height (do it at the belly button—go ahead and suck in). That means if you're 5'5", yours would be less than 32.5 inches. The reason: The omental fat beneath your stomach muscles causes inflammation, which drives many of your body's other critical numbers in the wrong direction.

Solution:

To lose inches at your waist: Focus on slicing off 100 calories a day. Since salad dressings sabotage many a good intention, one idea is to make this nutty recipe part of your routine:

1. Mix 1 tablespoon each of walnut (or hazelnut) oil, olive oil, and balsamic vinegar; add salt and pepper to taste.
2. Chop 1 small tomato, 1/4 cup diced onions, and 6 sliced mushrooms.
3. Pour the combo over 1 head of Boston lettuce.
Makes 2 servings, about 150 calories each.


8) Blood Sugar: 125

The other danger of omental fat is that it can block insulin's ability to work, which increases blood sugar and puts you at risk for diabetes. Your blood sugar should be less than 100
after an overnight or eight-hour fast and less than 125 if you aren't fasting.

Solution:

To lower blood sugar: Try chia seeds, which contain omega-3s and fiber (sprinkle them on yogurt or salads). It's believed that they form a gelatinous substance in the stomach that
helps slow the speed at which sugar is absorbed.

9) Bone Density: -1

It's a good idea for all postmenopausal women to get a bone density scan, especially those who are not on hormone replacement therapy, stand taller than 5'7", or weigh less than 125 pounds.
You should also be tested at around age 50 if your mother has had osteoporosis or either of you has had a hip fracture, if you take steroids, or if you drink excessively or smoke. The standard
DEXA (dual energy X-ray absorptiometry) scan provides a T score—your bone density compared with that of a healthy young woman: Above -1 is normal; between -1 and -2.5 indicates osteopenia, which may lead to osteoporosis; below -2.5 means you have osteoporosis.

Solution:

To strengthen your bones: Along with 1,000 IU of vitamin D, take 1,200 milligrams of calcium and 400 milligrams of magnesium (to prevent the constipation that calcium can
cause)—half in the morning, half in the evening. Also, start a program of resistance training (using gym equipment, dumbbells, or exercises like pushups and squats) for at least 30 minutes a week.

after the holidays

it's time to face the harsh truth again. how much weight did you gain after the holidays?

me? i gained back 5 lbs. mostly around my tummy. my clothes still fit me well, it's just that my waistbands are just a little snug. i'm not alarmed though, i expected to gain a bit. (after all the panettone, wine, cakes, and chocolates i ate, who wouldn't?)

i went back to phase one last saturday, and i'm slowly losing the weight again. my new walking regimen is giving me a good workout -- i get so tired after picking up vito from school! and that's a good thing in my book.

how about you?

close but no cigar

christmas is just a couple of days away, and soon december will come to a close. have i achieved my weight loss goal? not quite. i'm still 10 lbs away.

i know i can loose those 10 lbs with just one week on phase one, but i'm not going to do it. it's enough to know that i can. i would rather enjoy the fesitivites. there are so many reasons to be sad this christmas, so i'll focus on the ones that make me happy -- having my little family together, celebrating the birth of our Savior, and enjoying great food.

i will continue on my journey towards a healthier, fabulous me. i resolve not to overeat, no matter how tempting (fruitcake with brandy creme sauce, panettone french toast, baked ham, tiramisu, chocolate florentines, and everything else i'm preparing for noche buena). i'm just moving my target date, that's all. and i will aim to loose not just the 10 lbs i promised myself for december, but 20 more pounds so i can really go back to my 2003 weight. but i will do it slowly, steadily, safely. i will give my skin time to adjust so i won't end up looking like those extreme makeover candidates with rolls of skin on their bellies and arms. (no way!)

so the journey is not over yet.

almost there

salads

if someone had told me last year that i'd soon be craving for salads, i would have laughed so hard. i used to hate salads! given a choice between pizza or a salad, i'd have chosen the pizza any time. no hesitation.

now? now i crave salad every day! i've come to love the crunch of the vegetables, the freshness of the flavors, and how clean the feeling is inside my tummy. i love how i never feel bloated afterwards, and i love the mix of textures and tastes. every few days i try a new combination, and so far they've all been great.

the one in the picture is my chicken fajita salad. instead of wrapping them in tortillas, i shredded the roasted chicken, mixed it with the roasted veggies, added cherry tomatoes and romaine lettuce, and mixed them all with a special dressing (sour cream, parmesan cheese, garlic, cayenne pepper, lemon juice, olive oil). it's so good!

dirty little secret

i think i'm becoming bulimic

surviving the holidays

the holidays are upon us, and for people on a diet, that can be bad news indeed. but here are some things i learned (after surviving thanksgiving):

• you don't have to completely deprive yourself of all holiday food. you'll just feel bad.
  
• but it doesn't mean you can stuff your face with all the rich calorie-laden food you can get your hands on either. it's ok to get a slice of pecan pie, but it is not ok to eat the whole pie.
  
• get a small portion of everything you want to eat. but don't go back for seconds.
  
• eat some salad before you eat anything else. that way you'll feel slightly full before you face the lasagne, baked stuffing, ham, fondue, cakes, etc.
  
• stay away from alcohol, it only adds unnecessary calories, and it won't fill you up. it'll also make your metabolism sluggish.
• if you can, stick with water. avoid juice and any drink high in sugar.
  
• if you're preparing the food, try to cook healthier versions of your favorite holiday food. you can use artificial sweeteners instead of sugar, use butter substitutes and healthier oils, substitute wholemeal bread for white bread, wholewheat pasta instead of semolina. sadly, there is no healthy version of gravy.
  

if all else fails, don't beat yourself up over a night of indulgence. just get back on track the next day. double your exercise routine if it makes you feel less guilty. =)