10,000 steps to healthy....

If it's your first visit, scroll down to my welcome message first!

Here we are....it's Friday and time to get started!

And it's time for my first weigh in. But, it's only a number, right? And I can make that number on the scale a little less if I wiggle my left foot and lean just a bit to the right...oops...wait a minute....it's time to get real, that's what this blog is about.

Now, I don't think it's necessary to weigh in each week if you don't want to. If you are trying to eat healthy following a sensible plan and you are exercising, then you'll start to notice yourself shrinking in those pants. But, I find that I like having little number goals to work toward. I've been at this long enough that I don't have a fear of the scale and I don't get obsessed by what number comes up. And, in that light, I'm not going to post the numbers here. I'll report in with results of my progress though. If you are the type who gets too obsessed with those numbers, then pack that scale away for now!

I'm basically following a Calories in/Calories out plan using the Calorie Count website over there on the right. It has a tool that tells you how many calories in a food and how many calories you burn off with certain activities. You journal whatever you eat and it has a really cool pie chart analysis that evaluates the nutrition in what you eat for that day. I find it very motivating when I see that I stayed within my calorie goal but that 60% was fat and it gave me a grade of C-!
I've always been a teacher's pet type of girl, so I strive for the A each day. That way it's not just about losing lbs, but giving my body what it needs and achieving overall health.
I plan to stay within 1500--2000 calories a day. I'm being less rigid because I am happy to have the lbs come off slower if it means I can still enjoy my wine and dark chocolate! Besides we all know that slow and steady weight loss is better for our health and makes it more likely that we'll keep on track. So, most days I'll stick to the 1500. My goal is to lose at least 1.5 lbs by next Friday.

This week's Exercise Challenge...Step it up!

Now, if you don't love to exercise, ( and I am betting most of us do not...who are those people?!) I find the best way to get started is to walk....with a pedometer permanently attached to your waistband. ( that way going from your desk to the coffee machine counts too!) Your goal for weight loss is 10,000 steps a day, which is 5 miles. Just wearing the pedometer will make you aware of how much (or how little) distance you cover in a day. The first day, just wear it to see how many steps you take in a usual day. Unless you have a job that involves being on your feet all day, my guess is it will be way below the 10,000 steps goal. So, should you immediately run out the door and walk the 5 miles to work? Of course not....there is a link on the right sidebar to the Walking Site and they have a page that will take you step by step, ( yes, I do puns as often as I can) through a Beginning Fitness Walking Program.

It's an easy to follow beginner schedule that starts with 15 minute walks and will have you walking 60 minutes in 12 weeks. Warm up and cool down time are included in the scheduled minutes. Be sure to stretch after your walks. You can get a simple pedometer at any sports store or most chain drugstores too. But I like this one....it is very accurate and simple to use, just a reset button.
If you are new to fitness walking ( whaddayamean, I walk all the time!) it is different than regular walking. It's important that you warm up and cool down. And I have learned that everything that hurts gets all warmed up by the time you hit a half mile and it starts to feel good.....so remember that as you begin.
Walking essentials: an ipod or other music player, bottle of water and your cell phone ( as my Mom would say, just in case.....)
Ok, I've got the sneakers on my feet and my pedometer hooked on my waist. I'm off for my walk. The dog is staring at me longingly, but he just can't keep up. ( I'm sorry, but stopping to sniff every blade of grass to find the perfect place to pee really puts a damper on my target heart rate!)

Recipe of the day

Okay, the weekend is upon us so today's recipe is for a cocktail!!

As you know, I like my wine, but in the heat of summer, a nice frosty margarita really hits the spot! But there are over 500 calories in a margarita....fine if I'm not having food for lunch too ( it's happened!). So this refreshing drink is a perfect substitute. My sister Nancy introduced me to this:

Wine Cooler
In a nice glass, pour 6 oz red wine over ice
add 6 oz. ( or more) flavored sparkling water ( I use a no-calorie blueberry/raspberry flavor)
add a lemon or lime wedge and enjoy!
Try different wines and different bubbly stuff.

It's 160 calories, not as sicky sweet as the pre bottled stuff and it is very refreshing! And, you'll be enjoying all those great anti-oxidants and health benefits in red wine!

Tip of the Day

Have you noticed that bagels are bigger than they used to be? A typical bagel is no longer equal to two slices of bread -- it's more like four to six slices! Switch to a mini-bagel, and you'll save at least 180 calories . It may not look like much the first time you have one, but a mini-bagel really is satisfying after you get used to the smaller size. Thomas' makes whole wheat mini bagels that are 120 calories but even better, they have 4 grams of fiber and 6 grams of protein. A great snack when you need a carb fix!

Yesterday's menu

Breakfast:

Gluten Free Chex cereal with strawberries, added a cut up nectarine (out of bananas but this was delicious!) 1/2 cup 1% milk...all that for 210 calories!

Lunch:

3 tacos made with 1/4 lb ground lean turkey with chipotle pepper, diced tomato, 1/4 cup shredded cheese, lettuce, 1T sweet chili sauce....500 calories and very filling!

Dinner:

3 oz. grilled boneless lean Pork chop, baked sweet potato with 1 tsp Smart Balance spread with cinnamon, 1 Cup steamed summer squash, 1/4 cup fresh pineapple chunks....500 calories

Snack: watermelon in the morning and a gluten free granola bar in afternoon.....180 calories

Only 1400 calories, so I have to make sure I eat more...but I did get an A in the nutrition analysis!

Welcome!

Thanks for coming to check out my Blog! I hope after you have a look around, you'll join me on my quest to Shrink myself into all those pants in my closet that don't fit me! But, in all seriousness, this blog is a tool I hope to use to share information and support as we try to get strong and healthy.... To learn and practice healthy eating and a healthy lifestyle to live our longest, best life. I hope with the support and encouragement of other women, we can reach our goals.

I've spent the better part of my 54 years struggling with my weight. I've done Weight Watchers, Jenny Craig, low carb, low food......and on and on. Along the way I learned a lot about nutrition; what works and what doesn't. I am a firm believer in not looking at it as a DIET. Yes, I need to kick it up to drop these stubborn pounds, but even after reaching my weight loss goal, I want to keep the good habits forever.

As I approached my 50th birthday, I promised myself I would start the second half of my life as a slimmer, healthier person. I joined a gym, purged the pantry and started eating healthier. Four years later, I have a vast amount of knowledge from what I have learned and by doing research on the web and although my body is stronger and less flabby, I am only about ten pounds less than I was then. As I am approaching my prime years, I know that less weight on my joints and heart will keep me stronger and healthier longer....and dammit....I'm running out of time to look hot! For you younger gals, now is the perfect time to set your health goals for life!
So I've made this blog where we can all meet for support, for recipes and for a few laughs.
Some of you may be battling that crappy, slow, menopausal metabolism like me....some of you younger ladies may be battling the leftover baby weight ( I still have baby weight from Kevin....and he's 25!) or you just want to get in shape and learn the skills for a healthy life.
I am very content with everything I can control in my life right now....except for this one thing.
I wish I knew back then what I know now.....but that was before we had these cool tools like the Internet! I want to share what I've learned and I want to learn from you, to help us all achieve the healthy lifestyles we want.

Over on the right sidebar are links to helpful resources. Under Healthy Living are some great sites to find a good healthy eating program. I've only put up links to sites I trust that promote healthy eating and exercise....no fad diets allowed! Any of these programs are great and all the sites have terrific tools to help you. There is lots of good info out there on the web......and lots of bad info too! I'll weed it out and only post the good stuff! I'll be adding more links as I customize the blog . I'll be posting my own recipes and tips and advice. You will be able to leave comments to share your ideas, stories and challenges, encouragement and support.

To get us started.....

• I'm going to be posting my weekly weigh in and my daily exercise...being accountable is the first step to keeping it real! You don't have to do this, but I hope you will. Weigh in day will be Friday. ( before the weekend!)
  
• I enjoy good food! I don't plan on eating carrots and 6 walnuts for lunch! I'll be posting a daily recipe of yummy healthy foods and snack suggestions and I hope you'll share yours too.
  
• I'll post an exercise/activity challenge each week. I'll make suggestions but you can choose your own activity and try to meet the challenge
  
• I'll be posting a Tip of the Day...things I've learned about what works for me and might work for you too.
  
• At first, most of us will be here for help in weight loss, but even if you don't want to lose weight you can join us to share lots of info on how to keep healthy for life.

So, I think this will be a wonderful journey where women of all ages can meet for motivation and encouragement and share the challenges and the laughs ( oh, I guarantee there will be laughs!). You can choose your own weight loss program from those on the right or you can do your own thing. Everyone has different needs and likes...that is what is so great about this, we are here to support and encourage each other in whatever method you choose whether it's calorie counting or something else. Your level of participation is up to you. You don't have to comment or post your weight. There is no "being good" or "being bad" here. I won't be giving out any little gold pins for pounds lost! And if you get off track ( it will happen!) we are here to commiserate and help you get back on.

Please feel free to invite your friends and family members......no guys....this is a Sisterhood...just tell them we might be talking about our periods and hot flashes, then they'll steer clear!

If you want to join the fun, just post a comment below to join in. It's easy to do. ....just click on the word "comments" below this post and the place to write will pop up.... and you can see what everyone else has written too. .....but you can send me an email if it's too confusing for you and we'll deal with that later.
Just first names are fine. We begin this Friday, .....so what are you waiting for?