Sunday, December 26, 2010

Green Smoothie Detox

I've decided to detox this week to get back on track. I'm feeling really icky after deviating from a high raw vegan diet. Let's just say the past two weeks have been an experiment in how yucky I can make myself feel by eating poorly. I returned to my usual eating habits and I don't know how I was surviving on such an energy-zapping diet.

I know the solution for me: a high raw vegan diet! This week I'm going to focus on detoxing through fruits and veggies. Two to three green smoothies with a giant green salad daily. There are a lot of resources online on green smoothies. I have included a basic recipe below from this website. The website also includes variations but the fun part is that you can customize your smoothies to your own liking!

Basic Recipe

2 cups filtered water
2 bananas
2 oranges
1 apple
1 lemon
1/2 inch chunk fresh ginger (optional)
½ - 1 head of romaine, spinach, chard, beet greens, or kale

I'm using a regular blender so I will am going to eliminate the oranges and apple but if you have a Vita-Mix or Blendtec, go wild!

Hopefully you'll be able to join me. Even if you only include one green smoothie or one giant green salad daily, I believe you'll still feel the benefits of increasing your intake of fruits and veggies.

I'll share my progress throughout the week. I'll post daily pics on Facebook so be sure to friend me if you haven't already. Have fun experimenting!

- Kareen, RD

New Year's Resolutions - Embrace Them!

As 2011 approaches, the population appears to divide itself into two camps: for New Year's resolutions and against them.

I've been a member of both camps but over the past few years, I've decidedly become a proponent of resolutions. And why not? The start of a new year is a natural marker of time and a good time to reflect on the year that is passing and the one on the horizon.

My list is in progress and I will share it this week once it's complete. It encompasses a variety of goals: career, personal development, health and even a little fashion! However, the list isn't too long because I don't want to become overwhelmed.

Truthfully, resolutions have probably earned their bad reputation because we often choose too many and then don't plan beyond February. One year, 12 months, 52 weeks, 365 days is a long time to contemplate in December 2010 so what to do to stay on track?


To ensure the best chance of success, I'm implementing the SMART principle. My goals are going to be Specific; Measurable; Attainable; Realistic and Timely. The list is taking a little longer to complete this year but there are a few goals that I am determined to reach so I want to be detailed.

For work, I completed two business plans for 2011. My boss indicated that each member of the management team will be responsible for providing monthly updates on our progress towards the goals outlined in the plan. Of course, this requirement is to ensure that we are staying on track. I plan on implementing that same technique using this blog.


Lastly, I'm excited to be part of Chalene Johnson's "30 Day Challenge to Master Organization and Achieve Your Goals in 2011" group on Facebook! It's free to join!

Hope you are enjoying the holiday season!


- Kareen, RD

Question of the Day:
Are you writing a New Year's Resolutions list?

Saturday, December 11, 2010

What Happened?!?

The week before Thanksgiving I caught a cold. This cold was mostly a cough and this cough grew in intensity over the next two weeks. Finally in the third week of hacking, I went to an urgent care clinic. I had/have bronchitis. Good times. So, I'm finishing up a course of antibiotics and will begin a course of probiotics when I'm done. The cough medicine suppressed my cough which allowed me to sleep. The fits of coughing were keeping me up at night and I was exhausted. Thankfully, I am on the mend although I have to take it easy with physical activity.

Confessions of a High Raw Vegan Foodist


My goal with the raw food lifestyle is to increase my fresh produce intake and enjoy foods. . .well, in the raw! It's a continuum and while I'm not 100% raw, I'm certainly eating a lot healthier than I was a month ago.

Also, my husband eats cooked food and he's also great cook. I want to be able to share his creations with him. Likewise, he enjoys the raw food creations I make.

So, what's my confession? Over the course of my sickness, I certainly ate more cooked food which I was fine with but I didn't stay vegan which was a definite goal of mine. I dabbled in cheese - - a lot. As someone who is lactose intolerant, eating cheese brings pleasure to my tastebuds but not my belly. It's my kryptonite.

Not only that, I had a Jack in the Box Grilled Breakfast Sandwich (egg and cheese) and a Reese's yesterday. Talk about an energy zapper and a weight in my stomach! Lesson learned. I didn't chastise myself or dwell on it. Uncharacteristically, I moved forward. For once, I didn't slash all my tires. I returned home and got back on plan with eating.

Moving Forward


One of the reasons I didn't dwell on my poor eating choice is because my raw vegan journey is a lifestyle and not just a one month diet plan. In the grand scheme of things, one Jack in the Box sandwich is not the end of the world nor is it my undoing.  More importantly, my raw foodie card will not be revoked :)

And this brings me to one of the unexpected benefits of moving to high raw. The focus on eating raw is helping me develop a healthier relationship with food. These thoughts are still rumbling in my mind but once I find the words, I'll share.

What I've Been Eating

Here are some pics of what I've been eating lately. It's not complicated but it is delicious! They were taken with my cell phone so please excuse the quality. I post more pics on my FB page so if you haven't yet, friend me!


Avocado Kale Salad
Enjoying a simple raw snack. These granola bars are delish!!
This morning's beautiful and delicious breakfast
I try to incorporate a new-to-me fruit or vegetable weekly (or one that I previously declared 'yucky!') to expand my palate. My favourite so far has been passion fruit. Wow! I can't believe I was hesitant to try this fresh fruit. Super-duper flavourful!

Last but Not Least

In case you haven't noticed, I have been mum on the weight loss front. For now, I'm focusing on cleaning up my diet and incorporating exercise. The weight will follow. I do weigh myself periodically but nothing scheduled. Since starting on the high raw vegan lifestyle one month ago, I have lost 6lbs. I celebrate that!

My teaching gig is over so I plan to blog more frequently on my diet transition and exercise.

Question of the day
What's a fruit or vegetable you've never tried but would like to?
The next one on my list is papaya!

Thanks so much for reading!

- Kareen, RD

Sunday, November 21, 2010

You Better Tell Somebody!

Friday marked two weeks since beginning this adventure in high raw living. I haven't mentioned it to anyone in my everyday life although it's an exciting change, I'm trying to keep a low profile while I transition.

Living in a farm city, I am exploring how to get in touch with farm owners to determine if any of them would be willing to sell their produce wholesale. Hopefully one or two will agree and that will help in managing the rising grocery costs associated with eating more fresh food. So, on Friday, I'm walking to a meeting and I see another employee carrying a big bag of romaine lettuce. At the sight of that bagful of goodness, I couldn't resist and stepped out of my comfort zone and asked her where the romaine came from. Well that question led to a five minute conversation where she explained that her brother worked at farm and frequently bought boxes of veggies homes, especially romaine lettuce that they can never finish eating! The conversation ended with us exchanging numbers. And she gave me one head of lettuce on-the-spot from her bag. Score!!

I went to two meetings with that head of romaine and garnered several weird looks even from my coworkers when I returned to my office. I re-told the story and explained that I am trying to incorporate more raw foods into my diet. And what do you know? I had forgotten that a husband of one of my co-workers works at a farm and frequently brings home several boxes of veggies. My co-worker volunteered to get extras for me and to bring any leftovers from what they have. Double score!!

What's the moral of the story? Sometimes it's okay to share your goals and what's going on in your life with those around you. You have no idea what blessings are waiting around the corner, literally!

- Kareen, RD

Sunday, November 14, 2010

What Does Raw Food Look Like. . .

Kristen from Kristen's Raw shared this link on FB. And now I cannot wait for the release of Judita's uncook book: “Going Raw: Everything You Need To Start Your Own Raw Food Diet & Lifestyle Revolution At Home.”

In case you're wondering, this is what raw eating can look like. So delish, fresh and good for you!



Judita's website is beautiful as well. Be sure to check her out!

Be sure to enjoy some fruits and veggies today!

- Kareen, RD

Saturday, November 13, 2010

Raw Foodist?!?!

Hello all,

I've started experimenting with living a raw vegan lifestyle. It's been one week and so far so . . . interesting. This past week I've eaten about 80 - 95%. I think I'll have a better grasp on the benefits I'm experiencing in another week or two. I'm not aiming for 100% raw yet; just feeling my way around. My goal is to improve my health with the inclusion of more fruits, vegetables, nuts and seeds.

The one craving that has been difficult to overcome is my desire for starchy carbohydrates. The 5 - 20% or so non-raw went to tortilla chips for most of the week and a serving of potato salad which was not vegan and truthfully, not that good either :(

To help stave off cravings, I decided to dabble in some raw food recipes. Pad Thai is one of my favourite foods so imagine my pleasure when I stumbled across Ani Phyo's recipe below! I tried it tonight and loved it!



The only change I made was to add approximately 1 tsp of brown, unpasteurized miso. I'm also going to add onions and perhaps a coleslaw mix. There are other raw Pad Thai recipes swirling around YouTube that I will try as well. It was fun to uncook!

For those unfamiliar with kelp noodles, be sure to rinse them thoroughly before use. The packaging states that they have a neutral taste - kinda like tofu! My husband thought they would taste 'fishy' but even he agreed they don't after a hesitant taste test. In fact, he liked the dish!

Sorry for the scattered post. I wanted to take a moment to share the start of my journey.

Alright. . . back to grading papers!

- Kareen, RD

Tuesday, November 9, 2010

Happy Meal Science Project

My husband sent me searching for this article. Be sure to look through the slideshow photos:

Happy Meal Project

I gotta ask. . . how many Happy Meals have taken up residence in your gut. . .


- Kareen, RD

Monday, September 27, 2010

President Clinton's Legacy?

President Clinton discusses his plant-based diet along with Dr. Esselstyn and Dr. Ornish.

Can you imagine if President Clinton became an advocate for plant-based diets? Very cool indeed!

- Kareen, RD

Sunday, September 26, 2010

Quick Motivation Post

One of the Under Amour commercials has caught my fancy. Strong females doing their thing to a great sound track:

http://www.youtube.com/watch?v=Wkt0Q6p33fo
 
I've already downloaded the mp3 file from underarmour.com. I'm going to make it the ring tone for my alarm. Great way to wake-up and get pumped in the morning.


It's along the lines of some of the great CrossFit videos I've been watching recently like this one:

http://www.youtube.com/watch?v=Q3Q4eQhFOKY

I'm so ready to be fit and fierce!

- Kareen, RD

What's Going On?

Wow! What a long hiatus. I can't believe my last post was the beginning of August. Yikes!

It's shortly after midnight and I just finished marking a pile of tests (more on that in a minute). I should go to bed but I really do miss blogging so I'm pushing out a post. It's a also a good time to let the valerian root take its effects (more on that, too).

A couple of months ago, I accepted an adjunct faculty position at the local community college to teach two evening nutrition classes. At that time, I could not have imagined two of the dietitians on my team of three resigning back-to-back. I could not have anticipated being tasked as a floor dietitian while my management tasks pile up on my desk. I could not have thought 12 - 14 hour work days would become the norm.

Teaching has been exciting and I'm enjoying the challenge. Prepping lecture notes consumes the evenings that I am not in class. I just have to hang on till December! I would definitely teach again but probably one class instead of two.

That's the cliff notes version of my chaos.

Life has thrown me a huge stress ball and I've just been holding on by my nails. My weight has remained stable which is a small victory. I'm still overweight. Actually, I'm obese but at least I'm not moving in the wrong direction. Exercise has been limited to weekend walks with my hubby.

Since I'm either thinking about work or school, restful sleep eludes me so I am trying valerian root. So far so good. Helps me relax but doesn't leave me feeling groggy in the morning.


Last week I realized (again) that while I need to honour my work responsibilities, I also need to honour myself. My body is suffering and I need to halt the progression of disease that is likely developing in my body. Being obese is not without consequences.

I know I've said it before, but I do have to keep moving forward. I have faith that I will reach my weight loss goals. The alternative is not an option.

The first step is a plan. I'm working on that but right now, I'm going to bed.

Sorry for the random, choppiness of this post but I just wanted to get something out there and it was slightly cathartic to spill my thoughts on the page.

Thanks for reading!

- Kareen, RD

Monday, August 2, 2010

Things Change

I wrote the update below on July 21, 2010 but never had a chance to upload it and then everything changed. Since that day I've realized that accountability partners are excellent but their plans and activities have to match with mine. 

My walking partners would start walking at 8:30 pm at a park 20 minutes away. My goal to get into bed is 9:00 - 9:30 pm. Wouldn't happen with the late evening walking and that would set me back the next day. 

My early morning appointment with my running partner fit my schedule perfectly but I'm not ready to run. Furthermore, my partner was at a higher fitness level than me which made me feel a little guilty about having to stop frequently to walk and suck air. So, I had to face reality. I do want to run but right now I have to start with a plan like Couch-to-5k

This past weekend, my email buddy realized that our weekly communication was not working for her. While I enjoyed our email conversations, I completely understand where she's coming from. It's an evolving journey and you try new approaches hoping they will work but you also have to be realistic when they've run their course. 

I'm ready to move forward alone but definitely still open to the idea that I can share my weight loss journey with someone else.

All of that being said, I still wanted to share the post below because the main thought is still a valid one and truthfully, the question my (now former) email buddy asked of me started me on the path of cleaning out my fitness house.

Hope you enjoy!

- Kareen, RD

p.s. I still consider myself blessed for the experiences I am having!

---------------------------------- ---------------------
On Accountability

The other day my Facebook status read "I am building a regime of accountability partners." (if you haven't friended me on FB yet. . . you should!)

I've been fortunate to have found like-minded people with whom I can share this all too frustrating journey. Local to inter-continental, I have found a walking group and a running partner. These local-ites are great and I enjoy spending time with them.

I have also been blessed with a correspondance accountability partner. We only met in person once and hit it off. We've been emailing each other weekly since June. She's honest about her journey and I find it completely refreshing. I feel 100% comfortable not only sharing with her that I ate poorly but also the horrible deets also. Even if that means admitting to a pizza binge (*blushing* it's true). In addition to her honesty, she's insightful. 

So, it was no surprise when I found this gem of a response to my weekly check-in this week:
 "Question: How do you feel about yourself right now?  How about the the last few days, weeks or months?  Will thoughts, if not great, change once you achieve your ultimate weight loss goal?  Will they be lasting thoughts or fleeting based on what the scale reads or after only 2 slices of pizza?  You may, as I am, wish to consider making that a primary goal of which to investigate.  This (or whatever is not working as you would have it work, however have yet to identify) could be the bigger issue and the weight, residual.  Reading, and other connections, are leading me to believe that the weight/health issue is a close second, but not the issue.  I am working on making that connection for myself and through it, will allow my self to eventually conquer my own sabotage.  This sort of self-examination requires more than than the band aide solution of celebrating 3lbs of water weight...let's dig a little deeper."
 (she kindly gave me the okay to reprint. )

While this question has hounded me in my head, I've never seen it on paper and it's certainly never been asked of me. It was a powerful moment and I'm still processing a response. But I know whatever the answer, I can be honest and say that it's not only affecting my weight loss efforts but other areas in my life as well.

So, I now ask you the same question: What's the primary issue seeping into your life and sabotaging your efforts to be the best you?
 
Keep pushing!

- Kareen, RD

Sunday, August 1, 2010

Contemplation

Living life through blog can get messy. I'm the type of person who jumps in with both feet and then figures out the water is cold. That doesn't play out well in the blogger-sphere. Sometimes it's embarrassing to put something out there and then realize I can't (or don't want to) follow through.

I'm taking a minute to think through my thoughts and plans to determine my next course of action. Not saying that plans don't change but they shouldn't change every five minutes :) I don't do that in my professional life so it's not acceptable in my personal life. It's wreaking havoc and that's never a good plan.

I'll be back and I'll be better than before :)

- Kareen, RD

Wednesday, July 21, 2010

The RAW Truth

While perusing a couple of blogs, I encountered a post from a relatively normal blogger celebrating her one year anniversary since going raw. Raw? Who eats Raw? No cooked food?

I'd previously associated the Raw food movement with the fringe of society but as I read this blogger's story, I felt as if I was reading my diet and health history. I continued to read how moving to a high Raw diet helped her symptoms immensely and suddently, eating Raw didn't seem so out there. Here's a women around my age (and with a family to boot) making this lifestyle choice work!

That was a couple of weeks ago and now I can't get enough on the topic. Specifically, living a raw, vegan lifestyle. I have seen where some people choose to incorporate raw meats/eggs into their diets. To this ServSafe certified girl, that's too risky.

As I just alluded to above, there are different types of Raw Foodism so I'll provide a brief, general overview. Hope this helps if you've kept your head in the dark like me.

Farmer's Market we visited while on vacation
The Basics 

- Foods are not heated above 115oF (45oC). So you're not forced to eat only cold food; it can be warmed!

- Foods can be frozen depending on the raw foodist to whom you are speaking. This is an area of debate because the viability of frozen enzymes is compromised. 

- Foods heated above 115oF are believed to have lost nutritional value and therefore are not as potent.

- Foods typically eaten are fruits; vegetables; nuts and seeds; sprouted grains and legumes.

Food Preparation

In general, food prep is easy as fruits and vegetables are naturally ready-to-eat! Soaking and sprouting, of course, require more planning. And there are gourmet raw recipes such as raw lasagna, for example. So it's up to the individual to determine where in the raw food spectrum they want to be.

Why Raw Food?

- Increased intake of digestive enzymes, helps promote optimal digestion. Digestive enzymes are destroyed when heated above 115oF. 

- Greater intake of unprocessed foods leads to better health, increased energy and sustainable weight management. 

- Reduced intake of processed foods decreases exposure to excitotoxins

As with all non-traditional diets, debate surrounds raw foodism. I'm working on a book review post that will address these issues.

I'm sensing an adventure in the offing!

- Kareen, RD

Monday, July 19, 2010

Vegan Yum Yum Update

Last week's momentary illness delayed the start of my Vegan Yum Yum adventure. I was going to cook through the book in order but was thwarted on the very first recipe by a waffle iron. The delicious sounding "Blueberry Waffles with Lemon Icing" requires a cooking item we do not own. How depressing. Fortunately I recovered quickly and it's on to the next recipe "Breakfast Sandwiches." The cooking will commence this weekend!

Stay hydrated!

- Kareen, RD

Silence

The blog posting silence will end soon. I've got a couple drafts going but fell ill the latter part of last week. Feeling better and ready to tackle this week.

Be back soon!

- Kareen, RD

Tuesday, July 13, 2010

Vegan Yum Yum Deliciousness

Finally, my newest recipe book is here! I ordered it about a week ago and I've been waiting impatiently. The book is based on the hugely successful blog of the same name: Vegan Yum Yum. Lauren Ulm (Lolo), the author, is not a chef nor is she a professional photographer but she is super-talented!

First, this is one of the most beautiful recipe books I have ever owned. I mean, really. The book is chalkful of beautiful photos and of course, yummy recipes. How do I know? Her website has been my go-to for over the past two years. Our 2008 Thanksgiving meal was based on Lolo's creations!



I'm super-excited to dive into her cookbook! 

So, the project to which I referred in this post is about to begin: Journey through Vegan YumYum!

Think of Julie and Julia. I'm going to cook my way through Vegan YumYum and share my adventures with you! There are 103 recipes including one chapter on drinks and one on sauces/dips/spreads over 278 beautiful, full colour pages. My goal is one recipe per week plus perhaps one of the drink recipes and as needed, the sauces. That's approximately 90 weeks of cooking! Many of the recipes have not been featured on the website and I'll gladly re-make the ones I've tried in the past! Yum!

So as not to violoate intellectual property and copyright laws, I won't post the recipes but I will describe ease of preparation and taste. And although my pictures will not be of the same calibur as Lolo's, I will post some pics of the process and of course, the final product. 

Let's get cooking!

- Kareen, RD

Sunday, July 11, 2010

Product Junkie

Beachbody's Turbo Fire was released a couple of weeks ago and the furor has somewhat died down but it reached fever pitch for a few days. I wanted it so bad and I'm really surprised, I made it out of the marketing onslaught without making a purchase. Why?

Well, I'm a product junkie.

The term, as I've heard it, is usually applied to persons who cannot turn away from a hair product but I feel it's applicable to my situation. I'm also sure my hubby would agree with me! Although he's so supportive and hasn't said a word about this little. . . issue.

I love all things exercise related. There are few gadgets, DVDs, programs that don't appeal to me. If it costs money, it must be good! The more expensive, the better the results, right? The problem is that I use the product or attend the program for a couple of weeks before moving on.

I joined a gym recently (which I admit I haven't visited since the first week I joined - so disappointing) because they offer a CrossFit class which, of course, is extra cash, but I really want to join. And then of course, there remains my desire to purchase Turbo Fire.

I don't think I would consider the issue and issue if I followed through with completing each program and even writing a review or two along the way. Kinda like Nicole at The Fitness Freak. But I don't. Well, once I did with ChaLEAN Extreme.

So is it just that I like to spend money where money may not necessarily exist?

As an organization-, structure- and rule-loving type of girl, I am automatically attracted to products that meet any of those criteria. With exercise programs, the fixed timeline draws me in like a moth to a flame. How could I not follow through and succeed? And when I don't complete the program, I always have a valid reason for why I didn't succeed. While I'm not trying to make excuses, I do wonder if I haven't found a home fitness plan that suits me.

I still want to purchase Turbo Fire and I'm still inquiring about CrossFit at my local gym but I'm willing to compromise for our bank account's sake.

I thought about completing a program I already have to justify another fitness-related expense just like I did for Insanity, but instead I am moving forward with purchasing Turbo Fire because I love a good kickboxing program and I love Chalene Johnson's style. The 24 Hour Turbo Kick aerobics class is the standard by which I judge all other classes (and they all do fall short!). So I'll wait on CrossFit and have requested Turbo Fire for my b-day :)

Now . . . what about a Bodybugg. . .

- Kareen, RD

Wednesday, July 7, 2010

How do you show love?


"Have you thought about how you will show me love when I'm on a raw diet?"

That's the question I posed to my husband a couple of nights ago. Now, I haven't yet decided on pursuing a raw lifestyle but I know my husband shows his love through his delicious creations or foodie purchases from the store. He paused and said he hadn't thought about it but was appreciative that I acknowledged his displays of affection.

He said he would think about it and I responded if he needs suggestions, I have some :) 

Support is essential no matter what lifestyle change on which you are embarking. I cannot succeed without my husband's support but I also understand I have to specific about how he can best support my endeavors. 

Most people show love through food or feel love from acceptance of their food. It defines the full spectrum our social events: from funerals to baby showers. So making any change to the way in which you eat will likely impact someone in your circle. For the workplace birthdays, etc, you can get away with being firm and declining without an explanation but for family and friends, you may want to explain your goals. I believe once they understand; they will support. They will probably ask how they can help!

When my hubby does ask how he can show his love, I may offer the suggestion that he can still prepare a delicious meal but perhaps from a specific 'Kareen-approved' cookbook.

As you're making plans to improve your health. . . your life, don't forget to tap into the power of encouragement around you. Food doesn't have to be the only expression of love. Speak up and let your family and friends know how they can help you reach your goals!

Keep moving forward.

- Kareen, RD

Thursday, July 1, 2010

New York City!

It's been almost a week since I returned from NYC. Even though it was a business trip with my boss, I had a good time. A solid good time.

NYC is smelly, crowded with aggressive people BUT the energy was palpable and invigorating! There's no place like NYC. I was inspired to create a new blog, Loczurious; I wrote several blog updates; and created a new summer exercise program.

Yet, with all that positive energy flowing one little nagging thought kept rearing itself: I wonder how many more adventures will be marred by my weight? It's the truth. Extra weight always reminds you of its presence. Whether it's catching a glimpse of yourself in a store window or trying on clothes in a fancy store where nothing fits or. . . you get the point. It's just there.

I'm confident that I will lose the weight but I'm not going to wonder when anymore. I'm doing it now.

Cliched as it sounds, my quest is beyond vanity at this point. I need to get healthy. I lose my breath when I'm walking and talking on the phone at the same time. I mean regular paced walking. I won't even mention the hot mess that is climbing stairs.  My feet hurt when I get out of bed in the morning signalling the worsening of plantaar fasciitis.

So, gotta get to bed as a new adventure begins tomorrow. Meeting a friend bright and early to run!

Happy Canada Day to my fellow Canucks!

Have a safe and happy Independence Day weekend to my friends here in the U.S.!

- Kareen, RD

Monday, June 21, 2010

Monday Again?!

The days just fly by; here we are again looking at another week!

I'm excited, hopeful and almost giddy. . . but more on that later.

First, I would like to announce that I have reached 10 subscribers. Yay! Thank you to family, friends and those who I have never met for taking the time to not only read my musings but also subscribe :) I appreciate you!!

What's on tap for this week?

My hubby came up with a great idea (he's full of good ideas and I love him for it!) that incorporates my cooking enjoyment and desire to blog more often. That's efficiency!

This week will be the planning phase as I will be on a business trip for part of the week which leads me to why I'm excited and even a little giddy. Even though I will be traveling with my boss, I am looking forward to getting away to a cool city! I'll post about the trip when I return.

I've been fortunate enough to have traveled to Denver & San Diego so far this year. It's a nice change of pace even though the travel time will be epic; we'll be in the air for the majority of this trip.

Health-wise, I have scheduled gym time for tomorrow afternoon. This evening I ran errands for the trip (does that sound like an excuse to you as much as it does to me?). While away, I will use my fitness DVDs and the trip should involve lots of walking.

Well that's it for me and this week. What do you have planned?

- Kareen, RD

Monday, June 14, 2010

Monday Pain

Every Monday starts off early. . . like 2 a.m. early. My husband has a long commute at the start of every week so he's out of the house before the thought of dawn enters the night's mind. I try to go back to sleep but, at my request, he calls me periodically to check in and I just have a hard time falling back asleep.

No matter how early we go to bed, getting up at 2 a.m. hurts. Eating right and working out on Mondays is a challenge.

Today I made a choice to eat on plan: according to Sparkpeople, my calories were spot on! Today I made the choice to workout at my new gym. Yep, I took the plunge and joined. I went to a Zumba class tonight and had a ton of fun!

I'm now home sweaty and tired but feeling wonderful because I accomplished the health goals I set for myself today.

Taking it moment by moment,

- Kareen, RD

Friday, June 11, 2010

"A-ha" Moment Not Needed

Wanted to share these experiences with you from this past Wednesday. Here it goes. . .

Situation #1

As my profile indicates, I am a Registered Dietitian. I have the pleasure of working with the community on an outpatient basis which can be both frustrating and rewarding at once. I received a call yesterday from someone seeking nutrition counseling for weight loss. Not an unusual request; what made it different was the desperation in the voice. This person sounded so desperate to gain control of his/her weight, it sounded like an emergency call. This person sounded as if they had reached bottom and was screaming as loud as possible for help. I was moved by the call. I can help this client and I know he/she will be successful because although I struggle with my weight, I am good at what I do and have a good track record with clients.

I digress.

What struck me about the call is that I am not in that same, desperate place. I really, really want to lose weight but I'm not desperate. I feel as if I've reached bottom several times but I'm not screaming for help. So now I am left to wonder what's in it for me. Doesn't that sound so Jillian Michaels? What benefit do I derive from remaining fat? I'm not going to over-analyze the situation but I am curious about me.

Situation #2

After work, I head to Wal-mart and choose a cashier. The people in line in front of me were obese. I mean morbidly obese. The whole family: mom, dad, 3 teenage girls. Their cart was full so it appeared to be a re-stocking type of grocery trip. And let me tell you. . . that cart contained only crap. Yes, I judged. I am a judger but what's the saying? "When you point a finger there are three fingers pointing back at you?" Close enough. . you know where I'm going.

Back to the cart: there's cake, packages of brownies, bags chips, bottles of soda and all the packaged, full-of-sodium-and-fat entrees you could imagine. Not a fresh fruit or vegetable in sight. I looked at my cart: water, high fructose corn syrup free whole wheat bread, low carb 6" tortilas and a pack of gum. Then I chuckled. Almost laughed out loud.

In all honesty, I have never eaten even half of the items I saw in the 'obese' cart but here I am overweight (very likely obese based on my BMI) and judging others because of their food choices.

So went my second weight loss reminder: it's all about portion sizes. You can get fat on 'healthy' foods. Trust me on this one. Hello? All foods have calories.

There are other consequences besides weight gain to consistently eating sodium-, fat- and calorie-laden foods but the crux of weight loss remains the same: calories in versus calories out.

So those three fingers pointed back at me. I am fat because of I've been eating out of control. I abuse food.

Next steps?

I may not be desperate to lose weight and I may not have actually reached bottom yet but I don't have to wait until I get there. If eating the right amounts of food and exercising daily have to be mechanical actions then that's what I have to do. There doesn't need to be an 'a-ha' moment flooded with emotion for me to get my butt in gear. There are a lot of things I do consistently not because I want to but because I have to or there are consequences: like my job.

So, it's my job to lose weight and get healthy. It's that simple.

Slowly moving to the mark,

- Kareen, RD

Monday, June 7, 2010

Memory Lane

Hello!

It's time to address the white elephant in the room. My goal date, May 22, passed and I didn't reach my weight loss goal.

Disappointed? Yes, I am but not broken. I lost a net of 5 lbs and while that's a drop in the bucket it's a loss.

May 22 was also my five year wedding anniversary. My hubby and I were on vacation visiting family during that time. I couldn't rightly be depressed during such a wonderful occassion. I would not let weight ruin the celebration.

So, two weeks out from vacation, I'm re-focussed and ready to tackle this thing called weight loss. I spent the weekend looking through wedding pictures with my hubby and wow, I looked great! Tooting my own horn here :) Besides how I looked, the pictures reinforced the fact that I have been successful at weight loss. And not just five years ago but also a couple of years ago although I don't have pictures to document that phase.

What's the next logical thought? What was I doing 'right' during that time? AND more importantly, what should I do to maintain so I'm not in this position again?

Question 1: What have I done in the past to lose weight successfully?

1. Worked out two hours/day - one hour in the morning and one in the afternoon/evening.
2. Had a gym membership.
3. Faithfully logged EVERYTHING I ate in Sparkpeople.
4. Weighed-in weekly.

It's not complicated but I haven't been following that plan and I haven't lost weight as I have in the past.

Question 2: What do I need to maintain successfully?

Truthfully, I've never reached the maintenance phase. While I've been successful at weight loss I have never actually reached my goal weight and eventually I fizzle out trying to reach that goal. So my main task is to stay the course. I'll deal with maintenance as I get closer - one step at a time.

I'm going to spend this week checking out the local area gyms. Hopefully I find one but if not I'll stick to the home workouts diligently. Even if I find a gym, I will continue with home workouts but I need interaction with like-minded people at this point.

I'm excited!


- Kareen, RD

Wednesday, June 2, 2010

What's for Lunch Tomorrow?

First, the Rootin' Tootin' Salad from yesterday was delicious and super filling. Fiber is good. Tonight's recipe was an experiment and it is...what's a synonym delicious? Ah yes, it is pleasing, especially to the taste.

Seashells and Mushrooms in Basil Creme Sauce
from Vibrant Life May/June Issue; recipe by Vic and Dee Scalzo

Yield: 4 1-cup servings

8 ounces whole-wheat seashell macaroni, uncooked
3 cups portabello or button mushrooms, sliced
2 teaspoons dried or fresh basil, chopped
1/4 teaspoon garlic powder
1 tablespoon unbleached flour
1 cup soy milk
3 tablespoons vegan cheese, grated


1. Cook macaroni according to the package directions. Drain.
2. While pasta is cooking, heat large nonstick skillet over medium-high heat. Add mushrooms. Sprinkle with basil and garlic powder. Cook five minutes, or until mushrooms are tender, stirring frequently.
3. Place flour in a small bowl. Add a few tablespoons of milk, stirring to make a thick paste. Gradually add remaining milk, stirring until smooth. Add mixture to skillet, along with cheese. Reduce heat to medium and cook, stirring until the sauce thickens slightly. Toss in the seashell macaroni and coat with sauce.

Nutritionals:
Calories: 179; Total Fat: 3 g; Protein: 11.5 g; Fiber: 6.2 g; Sodium: 104 mg

Okay, let's get to cooking!

The pasta. Yes, I weighed it


It's ready


Mushrooms sliced and basil chopped


Sauteed mushrooms in water to reduce fat content


I made a roux. . . okay, it was more like memories of a roux


The finished product and for a first run, it tasted pretty good

Next time, I'll incorporate veggies into the cooking process. Tomorrow, I'll toss in some frozen spinach and corn.

If you try it, let me know what you think.

Until the next episode, keep eating right!

- Kareen, RD

Tuesday, June 1, 2010

Rootin' Tootin' Salad

Hello from the EatingRight kitchen!

This is the second time I've made this recipe and I love it so I'm sharing. The first time around, I followed the recipe to the letter. Tonight, I switched it up based on convenience and taste.

So here's the original recipe from Foods That Fight Cancer by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

1 15-ounce can showstring beets, drained
1 small jicama, peeled and cuts into matchsticks
2 medium carrots, peeled and grated
3 tablespoon lemon juice
2 teaspoons stone-ground mustard
1/2 teaspoon dried dill weed

Combine beeds, jicama, and carrot in a large salad bowl. In a small bowl, mix lemon juice, vinegar, mustard, and dill. Pour dressing over the salad. Toss to mix. Serve warm or chilled.

Nutritionals per 1/6 of the recipe

Calories: 56; Fat: 0.3 g; Protein: 1.2 g; Carbohydrate: 13.1 g; Fiber 4.5 g; Sodium: 209 mg

Here's what I used tonight:

Yellow organic baby carrots, organic baby carrots, jicama, lemons, seasoned rice vinegar, stone-ground mustard, dried dill weed



Carrots before...



. . .carrots after!



Jicama! I'm new to this root vegetable. Not sure if I can fully describe the taste but it is close to kohlrabi and it's delicious.



All together. The salad presents beautifully with the magenta colour of the beets so be sure to try it out!



Time to get saucy



Final, yummy product! Can't wait for lunch tomorrow. Mmmm!




Please let me know if you try the recipe. It's quick, easy, nutritious and delicious!

Keep eating right!

- Kareen, RD

Saturday, May 1, 2010

My New Favourite Smoothie

Here's the latest smoothie currently on heavy rotation in the EatingRight home. The original recipe is from the excellent Cancer Project vegan cooking class I am attending.

Below is the adapted version of the recipe. I use what's on hand and it's delicious in all its iterations!

Fantastic Fruit Smoothie

What you'll need:

1 frozen banana
1 c frozen blueberries
1/2 cup frozen pineapples
6-8 frozen strawberries
8 oz pomegranate juice
Lots and lots of baby spinach
Cold water as needed




Place the fruit in the blender:




Next add the spinach (trust me. . . all the nutrients without a compromise in taste):




Lastly add the juice:




Now you're ready to blend. Add water and/or juice as necessary to reach your desired consistency:




Time to enjoy!




If you try it drop me a line to let me know what you thought. Looking forward to hearing about your variations!

- Kareen, RD

Sunday, April 18, 2010

An Apology

Well, it's been some time since I blogged but I had to take a step back from the public (sorry to my 5 subscribers) and reassess the weight loss journey. For now, the journey will be less public. In the past three weeks, I've lost 4.6 lbs and it's staying off. I think the pressure to succeed and not wanting to be embarrassed worked against my efforts.

I will remain somewhat mute on weight loss. Instead, I'm going to focus on nutrition which is my area of expertise.

To those who read my musings, I appreciate the support! Hope you'll join me as I venture into new territory!

- Kareen, RD

Monday, March 1, 2010

Do Over


Last week started off really great on the exercise front. I was proud of myself for starting Insanity. I even stuck to the schedule. . . the first three days. Wednesday I was sore, nursing a tender knee (my fault) and tired. I started the warm-up on Thursday but then my computer went on the fritz (we don't own a DVD player). After an hour of troubleshooting, it was 9:30 p.m. and I was in no mood to work out. Sorry but that's the truth. On Friday I deemed the week a failure and didn't bother with Insanity.

To top that, my nutrition intake was epic. . .epicly horrible. Let's label last week "Adventures in Cheese." Hello?! Doesn't that sound crazy? How else can I explain eating crap while on an intense exercise program? On Friday, I had a serious dialogue with the mirror. What is the point of sweating your butt off but eating poorly?

As a dietitian I especially know (and I advise clients of the same fact) that you have to bring it in the kitchen. Follow the 80/20 rule: 80% of your body transformation lies in diet and 20% in exercise. Of course that's not based on exact science but it emphasizes the nutrition's key role.

I came to the realization that I am not yet strong enough to tackle the cafeteria at work. Yeah, my meals are free so that helps with the grocery bill but it's harming my waist line. So, time to suck it up and bring my meals to work. That way, I don't even need to venture into temptation.

With all that said, it's do over week. Starting at Day 2 of Insanity today.

Going to bring it!

- Kareen, RD

Thursday, February 25, 2010

Health Update


A couple of weeks ago, I returned to my physician to find out the results of my blood test. My thyroxine (T4) and thyroid-stimulating hormone (TSH) are within normal limits. My results were well in the low end of the range but my physician indicated that those results are normal.

So he turned to me and said "So, the next step is the medication." He gave me a script for phentermine (http://www.phentermine.com) and I accepted it. I didn't have the courage to say 'no.' Weird, I know but I didn't want to be contrary. That's a whole other blog post.

Anyway, I've since destroyed that little piece of paper. If I'm to be honest, it's probably my past use of appetite suppressants that have wreaked havoc on my metabolism. With that in mind, there's no way I was going to mess with that stuff.

So, it's back to the basics: consistent diet and exercise. I'm going to settle in and stay the course.

Decide. Commit. Succeed.

- Kareen, RD

This Week in Insanity

My fears were realized with Day 1 of Insanity. The Fit Test kicked my butt. My heart rate was higher than it's ever been (but still within my target). I took breaks, gave Shaun T. the evil eye and screamed at the television but I made it through!

Here are my Day 1 Fit Test Numbers:

Switch Kicks 70
Power Jacks 40
Power Knee 71
Power Jump 25
Globe Jumps 9
Suicide Jumps 13
Pushup Jacks 19
Low Plank Oblique 44

I've completed Days 2 and 3 now. What remains consistent is the intensity of the workouts. The warm-ups themselves are exhausting! Mercifully warm-ups are followed by a stretching segment before the actual workout begins.

Insanity is a true fitness challenge and I will be one proud insane graduate at the end of the 60 days!

Here's the plan for the week:

Sunday
Day 1 Fit Test [done!]

Monday
Day 2 Plyometrics Cardio Circuit [done!]

Tuesday
Day 3 Cardio Power & Resistance [done!]

Wednesday
Day 4 Cardio Recovery [not done...sleepy time]

Thursday
Day 5 Pure Cardio

Friday
Day 6 Plyometrics Cardio Circuit

Saturday
Day 7 Rest

Decide. Commit. Succeed.

- Kareen, RD

Sunday, February 21, 2010

Are you insane? Yes, yes, I am!

My hubby stayed true to his end of the deal! In September and October, I really, really, really wanted Insanity. He wisely pointed out that we already had two programs neither of which I had completed. I had to admit he was right to be prudent. Furthermore, I know we need to be fiscally responsible.

We struck a deal. I would complete a program and then Insanity would be mine! Well, I chose ChaLEAN Extreme and you know the rest of the story. On Valentine's Day, I received an insane surprise - Insanity!! I had completely forgotten about our deal. Truthfully so did my hubby - the timing just happened to be perfect :)

So, what's Insanity? It's a 60 day pure cardio program. The tag line? "Are you ready to dig deep?" It's been touted as "the hardest workout ever put on DVD." For more deets check out the link http://tinyurl.com/yzvu4dk

Now the dilemma: P90X or Insanity?

I thought about trying both but I am working to reduce the duration of high intensity workouts to help control my IBS. High intensity activity releases stress hormones which, in turn, are an IBS trigger. I love to push myself so I can't make the switch to 100% low intensity activity so I'm going to modify my schedule instead. Since I just finished a weight-lifting program, I've decided to go forward with Insanity.

I'm super excited and scared all at once. Today marks Day 1 and it's the fit test. I'll post my starting numbers and weekly schedule tomorrow.

It's a change in plans but I'm still on the journey.

Decide. Commit. Succeed.

- Kareen, RD

Friday, February 19, 2010

Weigh-in Re-loaded

Back to sharing the journey. . .

The GOAL and PROGRESS

Height: 5'1-1/2" (that 1/2" counts!)

Starting Weight: 159.4 (10/23/09)
Goal Weight: A STRONG 115 (5/16/2010) for our 5 year wedding anniversary in May!

W1: 157.4 (10/30/09) -2 yay!
W2: 156.4 (11/6/09) -1 yay!
W3: 158.0 (11/13/09) +1.6 boo!
W4: 157.0 (11/20/09) -1 yay!
W5: 156.8 (11/25/09) -0.2 yay!

W6: 156.4 (12/4/09) -0.4 yay! (Glad I didn't gain from Thanksgiving. Hoping to maintain so any loss makes me happy!)
W7: 156.4 (12/11/09) -0 Sigh.
W8: 156.2 (12/18/09) -0.2 yay! (although I would like to see bigger numbers!)
W9: scale not working due to battery failure
W10: still no battery

W11: 158.8 (01/02/10) +2.6 boo! (yowsers. . . holiday feasting)
W12: 156.4 (01/09/10) -2.4 yay!
W13: 154.6 (01/14/10) -1.8 yay!
W14: 156.4 (01/22/10) +1.7 boo! (mini melt-down but stayed on track)
W15: 158.8 (01/29/10) +2.4 boo!

W16: 157.4 (02/05/10) -1.4 yay! (is this the start of a new trend?)
W17: 158.4 (02/12/10) +1.0 boo! (so much for a different trend)

The REWARDS

It's a living document. I'm open to suggestions on ways to splurge!

- 05 lb = Mani & Pedi!
- 10 lb = Thinksport water bottle!
- 15 lb = Lululemon workout outfit!
- 20 lb = Shoes!
- 25 lb =
- 30 lb = 1 hour massage!
- 35 lb = Bikini!
- 40 lb = New hairstyle!
- 44 lb = Anniversary outfit (dress, purse, shoes, accessories. . . all of it!!)

Decide. Commit. Succeed.

- Kareen, RD

Tuesday, February 16, 2010

ChaLEAN Extreme Review


Finally, the review! I know you've all been waiting :)

The Preface: my results do not represent the effectiveness of the program. My weight yo-yo'ed the entire time but in the end, my net weight loss is zero pounds. I lost a total of 3.70 inches with 1.56 coming off of my hips! I did gain a half inch in my chest. That's one area that did not need to get bigger.


Onto the review!

The Basics: 90 day program divided into 3 Phases - Burn, Push and Lean. Each phase includes three weight circuits, one intense cardio session and one mixed weight and cardio session. A new weight circuit is introduced with each phase. The cardio sessions remain the same unless you purchase the Deluxe Program which introduces two new cardio workouts in the Lean Phase.

My Thoughts: I loved it! Chalene Johnson is a motivational and fun instructor. The cuing is great and for the most part, the music good. Some of the music in the cardio workouts was annoying and after a month, I muted the sound and played my own songs.

I thought I would get bored doing the same workouts for the month but as you get stronger the moves become more challenging. Before you know, it the month is over and you're onto a new set of workouts.

Chalene focuses on form throughout the entire program. She also encourages you to "go heavy or go home!" but takes time to define what "heavy" means. In addition, one person demonstrates modified moves and another demonstrates how to use exercise bands if you do not own or do not want to use weights.

She pushes you to get the results you want to see while reminding you to keep it safe. If you follow her directives, injury is very unlikely. Soreness, however, should to be expected!

The Burn Phase introduces weight lifting techniques and principles. The goal in this month is to fail between 10 and 12 reps.

The Push Phase is focused on muscle building.

*stepping onto the soapbox* Don't let that statement scare you! As Chalene says: "muscle is unisex; it's sexy on both men and women." Women, you will NOT bulk up!!! If you're in doubt, check out Chalene's body. *stepping off the soapbox*

Now back to our regularly scheduled program. The goal in the Push month is to reach failure between 8 and 10 reps. Yes, that's less reps so that means more weight. Again, there are two people demonstrating alternatives. At the end of the the first circuit in the Push Phase Chalene ends by stating "Thank you for trusting me. Thank you for trusting me with your body." That touched me (weird, I know). She's understands that moving into building muscle is a scary prospect for some people.

The Lean Phase. People usually report the most weight loss in this month. The goal is to reach failure between 10 and 12 reps but now you're lifting heavier than you did in the Burn Phase. Also, there are more combination moves.

I loved the Push and Lean Phases. While I may not have lost weight, I lost inches. This program emphasizes lower body: lots of squats and deadlifts! My quads and butt did change in appearance and that's a beautiful thing.

Would I do this program again? Definitely! My goal is to be healthier and this program helped move me closer to that goal. Of course, I am still working on losing weight. My next program is P90X. ChaLEAN Extreme helped prepare me for that challenge. Bring it!!!

If you have any questions, drop me a line.

- Kareen, RD

Saturday, January 30, 2010

Pick Me Up!

I'm learning that sometimes it's okay to do something special for yourself when you're feeling down. As you know, I have been fighting that overwhelming feeling of despair as the scale stays stubbornly fixed at my starting weight.

So, I'm moving forward and while I haven't lost weight I have worked hard and watched my diet consistently for 4 months. Hey, I even have a SparkPeople Consistency Award to prove it! So I'm going to reward that effort. Just thinking about it has lifted my spirits already!

Due to my weight gain, my beautiful wedding ring set doesn't fit anymore. I've been at points where I can squeeze either the band or the ring on but not both and at the moment neither fit. And no, I don't need a ring to know that I'm married but it's nice to have! So, I'm looking for a temporary replacement. Nothing expensive; something pretty that I can look forward to wearing without my ring finger turning blue.

When I find one, I'll post a picture.

Don't forget to recognize and reward your effort! Keep moving forward and success will follow. I have to believe!

Decide. Commit. Succeed.

- Kareen, RD

Week 4 of "YELLING AT MY FAT" Plan

SUNDAY:
7:00 - 7:45am: ChaLEAN Extreme Day 77 - Fat Burn Challenge
7:00 - 8:00pm: Walk w Hubby

MONDAY:
4:00 - 4:45am: ChaLEAN Extreme Day 78 - Lean Circuit 1
4:45 - 5:30am: TaeBo
5:30 - 6:30pm: Couch 2 5K (modified)


TUESDAY:
ChaLEAN Extreme Day 79 - Active Rest
4:00 – 4:30am: ChaLEAN Extreme Burn it Off!
4:30 - 5:00am: TaeBo
5:30 - 6:30pm: Couch 2 5K (modified)

WEDNESDAY:
4:00 – 4:40am: ChaLEAN Extreme Day 80 - Lean Circuit 2
4:40 - 5:10am: TaeBo
5:30 - 6:30pm: Couch 2 5K (modified)

THURSDAY:
4:00 – 4:45am: ChaLEAN Extreme Day 81 - Get Lean Intervals
5:30 - 6:30pm: Couch 2 5K (modified)

FRIDAY:
4:00 – 4:40am: ChaLEAN Extreme Day 82 - Lean Circuit 3

SATURDAY:
ChaLEAN Extreme Day 83 - Rest Day
Enjoy a walk or two with hubby

SUNDAY:
LAST DAY OF THE PROGRAM - wOOt!! wOOt!!
7:00 - 7:45am: ChaLEAN Extreme Day 84 - Fat Burn Challenge
7:00 - 8:00pm: Walk w Hubby

Tuesday, January 26, 2010

Down the Rabbit Hole

Weight loss is an all consuming process: that extra minute of cardio, extra rep, one less calorie all matter in when you're battling the bulge. But on weigh-in day, the effort is worth it! If you've stayed at least 80% on plan, you can expect to see a loss. Even a 1/2 lb loss results in a swell of pride and motivates you to move forward.

Weight loss. . . it's a game of math. This past weigh-in I finally accepted that my body math is off and my motivation is waning.

According to Sparkpeople, I burned 2477 fitness calories. I averaged 1537 calories for a net calorie loss of 2340. While I may not have expected to lose a pound I certainly did not expect to gain the exact amount that I lost the prior week: 1.8 lbs.

I cried. The positive attitude seeped out of me and I cried.

The weight loss from the previous week had buoyed me. If I just worked harder, I would see results. Even if that meant 60+ minutes daily. Well that's just not the case and I was so angry. I've lost a net of 2 lbs since October.

I wanted to give up. For a minute I did.

Then I hopped on the internet and called several doctors in my area trying to establish a primary care physician (I've been trying since December). I finally found one and had the appointment this morning. That's a whole other story but I can say I was surprised when my physician offered me a prescription grade appetite suppressant without taking a diet or exercise history first. I asked if perhaps we could run some tests to determine if anything is okay before moving to drugs. Fortunately, this was a fill-in doc. I'm heading in tomorrow morning for blood tests.

The past few days have been painful and it's embarrassing to publish yet another weight gain but it's a learning process. I'm still down the rabbit hole but I'm starting to climb back up.

Decide. Commit. Succeed.

- Kareen, RD

Tuesday, January 19, 2010

Week 2 of "YELLING AT MY FAT" Plan

Week 2 of "YELLING AT MY FAT" Plan



My family is still visiting and I'm enjoying the time with them so much! I've adjusted my goals from last week to include a later workout while they're here. Running will have to wait for another week until I can get outdoors in the early evenings.

SUNDAY:
8:00 - 8:45am [DONE]
ChaLEAN Extreme Day 61 (catch-up) - Lean Circuit 3 (40 mins)
ChaLEAN Extreme Day 63 - Fat Burn Challenge [DEFERRED to TUESDAY]

MONDAY:
9:30 - 11:00am [DONE]
Walk with mom and hubby
ChaLEAN Extreme Day 64 - Lean Circuit 1 [DEFERRED to TUESDAY]

TUESDAY:
4:00 – 5:45am [DONE]
ChaLEAN Extreme Day 65 - Active Rest
ChaLEAN Extreme Day 63 (catch-up) - Fat Burn Challenge
ChaLEAN Extreme Day 64 (catch-up) - Lean Circuit 1
9:00 - 10:00p
P90X KenpoX (60 mins)

WEDNESDAY:
4:00 – 5:15am
ChaLEAN Extreme Day 66 - Lean Circuit 2 (40 mins)
ChaLEAN Extreme Burn it Off (30 mins)
9:00 - 10:00pm
P90X PlyoX (60 mins)

THURSDAY:
4:30 – 6:15am
ChaLEAN Extreme Day 67 - Get Lean Intervals (42 mins)
P90X CardioX (60 mins)
9:00 - 10:00pm
TaeBo (60 mins)

FRIDAY:
4:30 – 6:15am
ChaLEAN Extreme Day 68 - Lean Circuit 3 (40 mins)
P90X CardioX (60 mins)
Comments:

SATURDAY: REST DAY (Day 69)
Enjoy a walk or two with hubby

Decide. Commit. Succeed.

- Kareen, RD

UPDATE - Week 1 of "YELLING AT MY FAT" Plan

Week 1 of "YELLING AT MY FAT" Plan

*Special thanks to SMURFETTE0725 for the format*

SUNDAY:
8:45 - 9:30am [DONE!]
ChaLEAN Extreme Day 53 (catch-up) - Burn Intervals (45 mins)
7:00 - 7:30pm [DEFERRED to MONDAY MORNING]
ChaLEAN Extreme Day 56 - Burn it Off (35 mins)

MONDAY:
3:30 – 4:45am
ChaLEAN Extreme Day 57 - Lean Circuit 1 (45 mins) [DONE]
ChaLEAN Extreme Day 56 (catch-up) - Burn it Off (35 mins) [DONE]
5:00 - 6:00pm
Couch 2 5K (modified program) [NOT DONE]

TUESDAY:
4:30 – 5:30am
ChaLEAN Extreme Day 58 - Active Rest
P90X PlyoX (60 mins) [NOT DONE]
5:00 - 6:00pm
Couch 2 5K (modified program) [NOT DONE]

WEDNESDAY:
4:30 – 6:00am
ChaLEAN Extreme Day 59 - Lean Circuit 2 (40 mins) [DONE]
Taebo (45 mins) [60 MIN WALK INSTEAD]
5:00 - 6:00pm
Couch 2 5K (modified program) [NOT DONE]

THURSDAY:
4:30 – 6:15am
ChaLEAN Extreme Day 60 - Get Lean Intervals (42 mins) [DONE]
P90X KenpoX (60 mins) [NOT DONE]
5:00 - 6:00pm
Couch 2 5K (modified program) [NOT DONE]
Comments:

FRIDAY:
4:30 – 6:15am
ChaLEAN Extreme Day 61 - Lean Circuit 3 (40 mins) [DEFERRED TO SUNDAY]
P90X CardioX (60 mins) [NOT DONE]
Comments:

SATURDAY: REST DAY
Enjoy a walk or two with hubby [DONE]

Weekly Weigh-in

The GOAL and PROGRESS

Height: 5'1-1/2" (that 1/2" counts!)

Starting Weight: 159.4 (10/23/09)
Goal Weight: A STRONG 115 (5/16/2010) for our 5 year wedding anniversary in May!

W1: 157.4 (10/30/09) -2 yay!
W2: 156.4 (11/6/09) -1 yay!
W3: 158.0 (11/13/09) +1.6 boo!
W4: 157.0 (11/20/09) -1 yay!
W5: 156.8 (11/25/09) -0.2 yay!

W6: 156.4 (12/4/09) -0.4 yay! (Glad I didn't gain from Thanksgiving. Hoping to maintain so any loss makes me happy!)
W7: 156.4 (12/11/09) -0 Sigh.
W8: 156.2 (12/18/09) -0.2 yay! (although I would like to see bigger numbers!)
W9: scale not working due to battery failure
W10: still no battery

W11: 158.8 (01/02/10) +2.6 boo! (yowsers. . . holiday feasting)
W12: 156.4 (01/09/10) -2.4 yay!
W13: 154.6 (01/14/10) -1.8 yay!

The REWARDS

It's a living document. I'm open to suggestions on ways to splurge!

- 05 lb = Mani & Pedi!
- 10 lb = Thinksport water bottle!
- 15 lb = Lululemon workout outfit!
- 20 lb = Shoes!
- 25 lb =
- 30 lb = 1 hour massage!
- 35 lb = Bikini!
- 40 lb = New hairstyle!
- 44 lb = Anniversary outfit (dress, purse, shoes, accessories. . . all of it!!)

Decide. Commit. Succeed.

- Kareen, RD

Sunday, January 10, 2010

YELLING AT MY FAT - Wanna yell at yours?

While I am proud of the changes in my fitness level and strength, I'm ready to see the weight come off. That means taking it to the next level.

My husband wisely suggested that I think back to times of previous successes in weight loss. Unfortunately for me, those times saw me working out two hours daily. I fought it; I mean, other people drop weight doing one hour and adjusting their food intake. I whined that I have been following the same plan and that my body should respond in a similar fashion. Again, my husband (he's the voice of reason in these matters) reminded me that life is not fair. And with that I got my mind right.

Gotta hit this weight with all the arsenal in my tool kit: Shock and awe!

My family is in town for the next two weeks so I will have to be disciplined with my workout time and nutrition but I know I can do it. If we let it, life will always get in the way. I've decided. Now to commit and eventually succeed.

Join me as I yell at my fat!

- Kareen, RD

Week 1 of "YELLING AT MY FAT" Plan

*Special thanks to SMURFETTE0725 for the format*

SUNDAY:
8:45 - 9:30am [DONE!]
ChaLEAN Extreme Day 53 (catch-up) - Burn Intervals (45 mins)
7:00 - 7:30pm [DEFERRED to MONDAY MORNING]
ChaLEAN Extreme Day 56 - Burn it Off (35 mins)

MONDAY:
3:30 – 4:45am
ChaLEAN Extreme Day 57 - Lean Circuit 1 (45 mins)
ChaLEAN Extreme Day 56 (catch-up) - Burn it Off (35 mins)
5:00 - 6:00pm
Couch 2 5K (modified program)
Comments:

TUESDAY:
4:30 – 5:30am
ChaLEAN Extreme Day 58 - Active Rest
P90X PlyoX (60 mins)
5:00 - 6:00pm
Couch 2 5K (modified program)
Comments:

WEDNESDAY:
4:30 – 6:00am
ChaLEAN Extreme Day 59 - Lean Circuit 2 (40 mins)
Taebo (45 mins)
5:00 - 6:00pm
Couch 2 5K (modified program)
Comments:

THURSDAY:
4:30 – 6:15am
ChaLEAN Extreme Day 60 - Get Lean Intervals (42 mins)
P90X KenpoX (60 mins)
5:00 - 6:00pm
Couch 2 5K (modified program)
Comments:

FRIDAY:
4:30 – 6:15am
ChaLEAN Extreme Day 61 - Lean Circuit 3 (40 mins)
P90X CardioX (60 mins)
Comments:

SATURDAY: REST DAY
Enjoy a walk or two with hubby

Saturday, January 9, 2010

Week 11& 12 Weigh-in

Wow, it's been a while! I've adjusted my goal date based on my progress thus far which will still be in time for our anniversary.

So, it's back to regular posts, training and eating with focus. Starting 2010 on the right track!

Decide. Commit. Succeed.

- Kareen, RD
-------------------------------------------------------------

The GOAL and PROGRESS

Height: 5'1-1/2" (that 1/2" counts!)

Starting Weight: 159.4 (10/23/09)
Goal Weight: A STRONG 115 (5/16/2010) for our 5 year wedding anniversary in May!

W1: 157.4 (10/30/09) -2 yay!
W2: 156.4 (11/6/09) -1 yay!
W3: 158.0 (11/13/09) +1.6 boo!
W4: 157.0 (11/20/09) -1 yay!
W5: 156.8 (11/25/09) -0.2 yay!

W6: 156.4 (12/4/09) -0.4 yay! (Glad I didn't gain from Thanksgiving. Hoping to maintain so any loss makes me happy!)
W7: 156.4 (12/11/09) -0 Sigh.
W8: 156.2 (12/18/09) -0.2 yay! (although I would like to see bigger numbers!)
W9: scale not working due to battery failure
W10: still no battery

W11: 158.8 (01/02/10) +2.6 boo! (yowsers. . . holiday feasting)
W12: 156.4 (01/09/10) -2.4 yay!

The REWARDS

It's a living document. I'm open to suggestions on ways to splurge!

-5 lb = Mani & Pedi!
- 10 lb = Thinksport water bottle!
- 15 lb = Lululemon workout outfit!
- 20 lb = Shoes!
- 25 lb =
- 30 lb = 1 hour massage!
- 35 lb = Bikini!
- 40 lb = New hairstyle!
- 44 lb = Anniversary outfit (dress, purse, shoes, accessories. . . all of it!!)

Saturday, January 2, 2010

The Battery is Dead. Long Live the Battery

So my scale has been warning me that the battery is low for at least a month. I ignored the repeated "Lo" messages and, as expectes, the battery died a couple of weeks ago. Well, I have revelled in the freedom from weekly weigh-ins.

During those two weeks, however, I noticed that I wasn't as focused with eating
and exercise. I was beginning to slip off the wagon. Not falling off but holding on by my fingernails with one hand (refusing to be a slasher. . . see previous blog post). At first I felt perhaps my motivation needed a kickstart but no amount of pep talks have been able to get me back into the right headspace.

One day this week as I was getting ready for work, I happened to glance in the direction of the scale and it hit me. It was the scale! With its power was gone, literally and figuratively, I wasn't worried about results because "hey, I don't have to weigh-in; the scale isn't working!" As if the extra food and lack of exercise would have no effect during the hiatus from the scale (I wish!).

Although often maligned, the scale is an important part of the weight loss journey. If nothing else, it helps to track trends and encourages accountability. There are certainly other methods to track progress and the scale is part of that arsenal. A research study of individuals who had lost and kept off the weight revealed that weekly weigh-ins were part of their maintenance strategy.

I'm not advocating daily weigh-ins and not even weekly. I have also studied eating disorders and understand that individuals battling these disorders should avoid the scale and other tracking methods. For those not under immediate physician care or in a treatment program, try establishing a regular schedule where you know you have a date with the scale to see how you're doing.

So, after receiving a new battery this week, the scale is working. Just this morning, it confirmed that I revelled a little too much over the holidays but I'm glad I stopped the upward trend where I did.

Here's to scales ... although I'm not so much loving mine right now :)

Decide. Commit. Succeed.

- Kareen, RD