Fantastic, Fabulous Friday

Happy Friday "losers"!  Weather people are predicting a snow/ice storm Sunday.  So since I have NO groceries, I am heading to the store to make sure I have all I need to stay on plan if we are stuck in the house for a few days!  So I may be back or I may end up in prison after my Wal-Mart visit on the day before snow arrives!

I had my one month post-op visit today and got GREAT news! I am released to go back to normal activity as long as it does not cause pain.  There is still some swelling so I need to prop it and ice it each night and he gave me an anti-inflammatory to take every day.  I am SO happy to get back to normal activity.  I am itching to get outside and take a walk.  Thinking if I survive the grocery store, I will take a short walk!  Here is a picture of what my foot looks like today:

If you were brave enough to look at the picture a few weeks ago, you can tell it is healing well!  If you want to see the before pic, click here.  I will warn you, it is ugly!

Today is the last day of February.  That means tomorrow I will posting a goal review and my goals for March.  This year is flying by already!  I am so ready for our spring break trip to Florida in a few weeks!

Nature Valley protein bar -  5 points+

applesauce - 0 points+

black coffee - 0 points+

Starbucks venti skinny cinnamon dolce latte - 4 points+

Peanut butter sandwich - 7 points+

banana - 0 points+

We ordered out Chinese.  This was my meal and in the past, I would have eaten ALL of this, plus crab Rangoon, plus soup, plus an egg roll.  I ate until I was full and this is what remained:

fried rice - 10 points+ (probably less, but wanted to be safe)

beef with broccoli - 4 points+

And you all know I have a little treat every Thursday that fits into my points.  So here is what I treated myself with:

30 Mega M&M's - 10 points+ and SO WORTH IT!!

In the past I would have ate the entire bag, but I portioned out my serving and enjoyed every one!

So yesterday I used 40 out of 45 points. (lost a point after weigh-in)

That is it for today!!  See you tomorrow with some goals for March.  Sending you all love and healthy wishes!

Keep Losing,

Kari

Thursday Weigh-In Results

Well, today was weigh-in day!  I was nervous, but here are the results:

I was down 1.2 pounds for a total of 103.6 pounds GONE since November 1, 2012.  I am SO glad that the number went down this week! So here is the equivalent of what I have lost:

Check your out at http://ilostwhat.com.  My sister lost another pound for a total of 26 pounds gone!

So in honor of National Eating Disorder Awareness week, I thought I would share some of their positive body image info today.  If you read my blog and Facebook, you know I really struggled with that yesterday.  If you want to see more of their resources, click here  I really like what they have to say here:

Listen to Your Body

Searching for the perfect diet?  Always worrying about counting calories and fat grams in order to control your weight can be difficult and tiresome.  Is there really a “perfect diet” out there anyway?  After all, 95% of attempts to diet fail not because there’s something wrong with you, but because diets don’t work.  Why else would people have to keep searching for new ones all of the time? 

When was the last time you truly had fun dieting?  Most likely you won’t remember it as a pleasurable experience.  After all, it doesn’t feel so great to get hungry for lunch but force yourself to wait an extra hour.  Do you remember feeling irritable?  Did you get a headache or feel your stomach growling?  And didn’t those “forbidden” or “off limits” foods seem to be calling your name even more than usual?  It’s not very much fun, is it? 

The reason strict diets don’t work and aren’t much fun is because your body needs food for energy, just like a car needs gas to drive.  Food is fuel for your body! Your body knows what it needs in order to keep running efficiently—it needs the fuel of vitamin and nutrient-rich foods from a variety of food groups.  That’s why it’s important to listen to your body and respond to its natural hunger.  It will tell you what it needs. And if you don’t listen, it will find ways to keep reminding you—like headaches, a growling stomach, and obsessing about food. 

Three Keys to Listening to Your Body

• The first key to listening to your body is being able to detect when you are getting hungry.  If you are indeed truly hungry, and not just looking for food to cure your boredom, stress, or loneliness, then it is time to refuel.
• The second key is being able to know when you have had enough.  Listen to your body.  When you begin to feel full, you will know that you have had enough to eat.  The goal is to feel content—not  uncomfortably stuffed but not starving either.  For some people this means planning 5 or 6 smaller, well-balanced meals a day instead of 3 large meals.  And remember, it takes about 20 minutes for your body to realize it’s full.  Be aware of what you are eating—eat sitting down, chew slowly, enjoy the tastes, smells, and textures of your food. Learn about mindful or intuitive eating.
• The third key is moderation, nothing to extremes.  Often people hear this advice and think it means they can eat whatever they crave, all the time.  Obviously we cannot survive on potato chips or peanut butter cookies alone.  And if you tried, chances are you’d probably start to crave a balanced meal or fresh fruit or vegetables after awhile.  These cravings are your body’s way of helping you get the nutrients it knows you need.

Eat what you want, when you are truly hungry.  Stop when you’re full.  And eat exactly what appeals to you.  Do this instead of any diet, and you’re likely to maintain a healthy weight and avoid eating disorders.

3/4 cup quick oats - 6 points+

2 tsp canola oil - 2 points+

1 1/2 tbsp brown sugar - 1 point+

1/8 cup sugar free syrup - 0 points+

banana - 0 points+

black coffee - 0 points+

Bob Evans farmers market omelette made with egg whites - 8 points+

fruit - 0 points+

apple - 0 points+

Starbucks grande skinny hazelnut latte - 3 points+

Fiber One chocolate chip brownie - 2 points+

Grilled chicken salad with fat free ranch - 8 points+

hot green tea - 0 points+

2 Sargento reduced fat colby jack cheese sticks - 3 points+

Quest double chocolate chunk bar - 5 points+

Used 38 out of 46 points.

That is it for today! Sending you all love and healthy wishes!

Keep Losing,

Kari

Wowzer Wednesday - Meet Kathryn and Some Inner Dialogue

For some reason, today has been a little rough.  I have felt "fat" ALL day and have been very negative to myself.  I just want to eat candy and cookies and cake.  I have not given in to those emotions today so far and I am proud of that.  Yesterday I talked about Binge Eating Disorder.  Today, I was really working hard to convince myself that I DESERVED giving in, junk would make me feel better.  I know this may sound really silly to some of you, but some of you know exactly what I am talking about.  I started my Facebook page and my blog for 2 reasons:

1.  to have a place to express how I am feeling and record my journey

2.  to maybe inspire others and help them know they are not alone.

So today, I am being really open and sharing the little conversation I had with myself after lunch today:

Kari, you are feeling icky and fat today.  Your fingers are swollen and your tummy really shows in that shirt.  You need some chocolate!

Kari, you don't NEED chocolate, you WANT chocolate.  Tomorrow is weigh-in day and you have had a good week.

Okay, I know tomorrow is weigh-in day.  You weighed last night and were up a little, remember.  So maybe you should just skip weigh-in tomorrow and binge today.  You can "fake" not feeling good.

NO, I should not have weighed in last night.  I will NOT skip my weigh-in.  I will just write on Facebook that I am struggling.

HA, you do that and you will lose likes. Nobody cares, just eat the chocolate and you will feel better.  You have physical therapy and you can sneak in some chocolate after that and NO ONE will know.

I posted on Facebook, and I did lose likes.  But I am more than a number.  I WILL NOT give in.  I will know if I sneak the food and that is what really matters.  I will go to therapy and then treat myself to a skinny latte at Starbucks.

So I know this is kooky, but I really did try to convince myself to give in.  I did lose a few likes, but some people can't handle the brutal honesty.  SO MANY of you responded with love and inspiration and I thank you for those of you that stick with me during the good times and the hard times.  I WILL weigh-in tomorrow and I WILL be okay with what the scale says.

WHEW, what a load off.  And I am so excited to share this Wowzer Wednesday story with you today.  It was a blessing that she shared the words she did today as I really needed to read them.  I hope Kathryn inspires you like she does me!

My name is Kathryn and I just recently turned 45 years old. I've spent my entire life overweight. I've ALWAYS been 25-50 lbs over. I had a comfortable weight that I stayed at most often, which was about 30 pounds overweight. I was even born at 9lbs 8ozs. I spent my life convincing myself that i was "big boned"... Turns out, I'm NOT... at all. I have been diabetic since I was 37. In my case it is genetic and not weight induced, however it was only getting worse. At the time I decided to take control, I was on 3 different medications to control my disease and doing little else about it. In April of 2013, I met with a diabetic dietitian at the suggestion of my endocrinologist. This lady was a godsend. She was the first professional to EVER tell me that I needed to lose weight. She summed me up perfectly by telling me that I was confident, self assured, my weight had never been a barrier to me getting a job, a man, etc..... but that I was STILL overweight. She said she wanted me to lose 25 pounds. I didn't do anything about it for about 2 months. On June 28, 2013, I woke up, looked in a full length mirror, snapped a photo and got mad.... I realized I was only getting bigger, I never exercised and I would die much earlier than need be if I didn't get my diabetes under control. I went to the gym that very day and I've never looked back. I've lost just short of 30 pounds and over 38 inches, going from a size 12 to a size 6. I have never taken a diet pill, drank a diet shake, used a wrap or any other unnatural method. I have been successful in changing my body by changing my mind. I now exercise 5-6 days a week and have fallen in love with fitness. I eat a healthy diet that is 80% clean... I eat lean meats, dairy, grains, fruits and veggies. I have not eliminated any food group. I watch my calories.... for me, 1600-1900 a day.... and sugar. I do a treat meal every couple of weeks. Last May, I couldn't run 100 yards, I can now run almost 4 and just this week, I deadlifted 160 lbs, slightly more than my bodyweight. I can now do push ups on my toes and hold a plank for 5 minutes, up from 20 SECONDS. My life is so much better now simply because I feel strong and healthy..... My doctor has eliminated all but one of my diabetic medications She has also moved me from the overweight category to healthy weight.... THAT felt amazing. I have SOOOOO much more energy and all the weird aches and pains I used to have no longer exists. Now when I'm sore, I know why.... exercise! I'm never going back! Never give up.... when you fall, and you will, be kind to yourself and get right back on track. I cannot stress enough how important exercise is. Find something that YOU enjoy... For me, that's running and weight lifting... for you it might be walking, yoga, swimming, etc.... Move your body EVERY single day... watch your portion sizes..... but be sure to eat enough. 1200 calories is NOT enough for most people to be able to maintain long term. I never feel deprived. I feel empowered with every healthy choice I make. Never give up. It is a journey, not a marathon. Do not weigh every day. Weekly is more than enough. Take measurements so that you can still see progress when the scale doesn't budge. And, yes, there WILL be those times when it doesn't but just keep trusting the process and understand that you didn't gain the weight overnight and you won't lose it overnight either....Drink water. Believe in yourself. You. Can. Do. It. 

 You can follow Kathryn at  www.facebook.com/myjourneyjustforthehealthofit

1/2 cup quick oats - 4 points+

2 tsp canola oil - 2 points+

1 1/2 tbsp brown sugar - 1 point+

1/8 cup sugar free syrup - 0 points+

Yoplait strawberry Greek yogurt - 2 points+

banana - 0 points+

black coffee - 0 points+

grilled chicken salad with fat free Italian dressing - 8 points+

2 cuties - 0 points+

Skinny Cow peanut butter candy - 4 points+

black coffee - 0 points+

Plans changed on my dinner last night  Family wanted to go to the last pizza buffet (special occasion in February)

salad with all veggies, a few sunflower seeds, and fat free catalina - 2 points+

2 pieces of veggie pizza - 10 points+

cheesy bread - 5 points+

light pumpkin ice cream - 5 points+

mini chocolate chips - 2 points+

Used 45 out of 46 points!

That is it for today!  Tune in tomorrow for weigh-in results, good or bad.  Sending you all love and healthy wishes!

Keep Losing,

Kari

Transformation Tuesday and Binge Eating

Happy Transformation Tuesday!  Below you will find my progress pic for the week.  I did not want to post this picture, but I did.  Check out my new workout capris.  They are from Running Funky and they make cute designs in PLUS sizes!!!  AWESOME!

This week is National Eating Disorder week.  I never really thought of myself as having an eating disorder until I read more about them.  I thought eating disorder were only anorexia and bulimia, and (I know this is a stereotype) were skinny people.  I, in no way, fit that category.  But read what the National Eating Disorder Association has to see about this disorder called "binge eating" :

Binge Eating Disorder

Binge Eating Disorder (BED) is a type of eating disorder that is characterized by recurrent binge eating without the regular use of compensatory measures to counter the binge eating.

Symptoms

• Frequent episodes of consuming very large amount of food but without behaviors to prevent weight gain, such as self-induced vomiting.
• A feeling of being out of control during the binge eating episodes.
• Feelings of strong shame or guilt regarding the binge eating.
• Indications that the binge eating is out of control, such as eating when not hungry, eating to the point of discomfort, or eating alone because of shame about the behavior.

Health Consequences of Binge Eating Disorder

The health risks of BED are most commonly those associated with clinical obesity.  Some of the potential health consequences of binge eating disorder include:

• High blood pressure
• High cholesterol levels
• Heart disease
• Diabetes mellitus
• Gallbladder disease
• Musculoskeletal problems

About Binge Eating Disorder

• The prevalence of BED is estimated to be approximately 1-5% of the general population.
• Binge eating disorder affects women slightly more often than men--estimates indicate that about 60% of people struggling with binge eating disorder are female, 40% are male
• People who struggle with binge eating disorder can be of normal or heavier than average weight.
• BED is often associated with symptoms of depression.
• People struggling with binge eating disorder often express distress, shame, and guilt over their eating behaviors.
• People with binge eating disorder report a lower quality of life than non-binge eating disorder.

The symptoms almost all apply (applied) to me.  I am (was) a binge eater.  I ate all the time when I was not hungry.  I hid my binges from others.  I ate ALL of my emotions: happy, sad, or mad.  I say this in the present and past tense as I will ALWAYS struggle with this disorder.  But, an important step I have taken in acknowledging I have a problem and I am more aware of what I am doing now.  My quality of life was not good 15 months ago.  I HATED myself, I did not think I was worth anything, I always thought people were judging me and making fun of me.  I was depressed, tired, and just wanted to sleep my life away.  I was tired and jealous of watching other people be able to enjoy the things I could not.  NOW, I say all this, but I am not "cured" or "fixed."  A HUGE part of this journey is learning to accept myself no matter what size I am or what the number on the scale says.  The same site mentioned above has numerous resources for promoting a positive self-body image.  I will be sharing these on my blog over the next few weeks.  I am learning all this as I go and I want to share with all of you as well!

CHANGE IN PLANS: I have decided that in order to make my life and schedule a little easier, I am changing the way I post my daily food and exercise.  So each day, I will post the day before's information.  This frees me up to post my blog at anytime during the day.  So I am skipping that info today, but it will be back tomorrow!!

That is it for today! Stay tuned tomorrow for a WOWZER Wednesday story! Sending you all love and healthy wishes!

Keep Losing,

Kari

Monday Menu Share and Self-Pity

Happy Monday "losers"! I had an amazing weekend and I hope you all did too!!  My sister, brother-in-law and 3 year old nephew came up from Evansville to spend the weekend with us.  We had such a nice time visiting!!!

As I was reading my "Jesus Calling" devotion yesterday, I knew I had to share it with you all today.  It was like Jesus was talking directly to me with the mental struggles I have had lately.

February 23
Be on guard against the pit of self-pity.  When you are weary or unwell, this demonic trap is the greatest danger you face.  Don't even go near the edge of the pit.  Its edges crumble easily, and before you know it, you are on the way down.  It is ever so much harder to get out of the pit than to keep a safe distance from it.  That is why I tell you to be on guard.

There are several ways to protect yourself from self-pity.  When you are occupied with praising and thanking Me, it is impossible to feel sorry for yourself.  Also, the closer you live to Me, the more distance there is between you and the pit.  Live in the Light if My Presence by fixing your eyes on Me.  Then you will be able to run with endurance the race that is set before you, without stumbling or falling.

No matter what is happening in our lives, we can fix our eyes on Him and He will see you through!  What a promise!!!

Here is my workout from this morning!  I actually used my Polar for the first time!!

So I totally failed at this last week, but I am trying again to get back to normal routine!

Monday: Turkey Smoked Sausage, roasted potatoes and a veggie

Tuesday: Spaghetti and Salad

Wednesday: Baked Chicken with veggies and brown rice

Thursday: Cubed Steaks, Skinny mashed potatoes, mushroom gravy, and green beans

Friday: Subway 

Saturday: soup

Sunday: Taco Salads

1 cup quick oats - 7 points+

2 tsp canola oil - 2 points+

1 1/2 tbsp brown sugar - 1 point+

1/8 cup sugar free syrup - 0 points+

banana - 0 points+

black coffee - 0 points+

Weight Watchers hazelnut smoothie made with 1 cup light Silk vanilla - 4 points+

6 strawberries - 0 points+

1 oz coffee flavored almonds - 4 points+

Quest strawberry cheesecake bar - 4 points+ (not too bad)

hot green tea - 0 points+

turkey smoked sausage - 6 points+

sweet potato fries - 4 points+

1/2 cup shells and cheese - 4 points+

steamed veggies - 0 points+

apple - 0 points+

Yoplait light blueberry yogurt - 2 points+

Nature Valley baked oatmeal bar - 4 points+

Used 42 out of 46 points today and met all my good health guidelines!

That is it for today! Sending you all love and healthy wishes!

Keep Losing,

Kari