Jacksonville daily news
Healthy Living ~ Living well with the Daily News

Suggestions welcome

May 20th, 2011, 9:49 am by

If there is something you’d like to see on this blog or share with readers, please e-mail Amanda Hickey at ahickey@freedomenc.com with “Healthy Living” in the subject line. Photos, videos, recipes, tips, success stories, horror stories and pretty much whatever else you’ve got are welcome.

Daily reminder: You can do anything you choose to

February 22nd, 2012, 3:12 pm by

tortoisehare.net

I’ve learned a lot over the last 10 months, but one of the biggies is that each day is the beginning of a new journey.

Daily, I have to refocus my efforts to live a healthier lifestyle. Daily, I have to resolve to workout and eat better.

Daily, I have to remind myself that I have lost 26 pounds and am nearly at the end of my weightloss journey.

Then the toning journey begins. Not that I have a clue where to even begin. And let’s not even talk about the I want to start running journey.

With each small victory, whether it’s scale-related or a nonscale victory, I feel like a champion.

Pants loose around the thighs? Awesome. No longer need to button and zip that favorite pair of jeans to get out of them? Fabulous. That hoody that used to be tight enough you couldn’t wear a tanktop under it? Yeah, it’s great when the sleeves slide up your arms while you’re doing your weight routine. Oh, and congrats on being able to fit multiple shirts under it now and still have room.

Weightloss takes time and dedication and, I’ll be honest, in May I wasn’t sure I’d have enough of either. But making time for exercise is like making time for that person you’re in a new relationship with: The amount of time you have available is the amount of time you make available. And you and I both know, if that person’s interesting enough or cute enough, you can come up with plenty of time to spend with them.

For me, this journey’s been a chance to see what I’m made of and to get to know myself again. For so long, I’ve focused on what I’m doing - college, reporting, updating JDNews, writing a column of things to do in the area, etc. - instead of just living. When I’m walking, it’s a chance to think, observe the peacefulness and beauty of a nice evening, or just enjoy the quiet. My three-miles on the stationary bike each morning give me a chance to listen to a Joyce Meyer broadcast and get motivated for the day.

And now, 10 months after the journey began, I’m less than one pound away from having “teen” in my weight again. My revised goal is 117 pounds, which gives me a 30-pound loss and has me in the midst of the healthy weight range for my lack of height.

I’m 3.6 pounds away from that now, and I cannot wait to get there.

Getting back on track

February 15th, 2012, 11:52 am by

As the days get a bit longer, it’s occurred to me that spring will be here soon. And with spring, comes one particularly important time of year: beach season.

I’m an Eastern North Carolina girl born and raised, minus a couple duty stations in my early years, and with that comes a need for the beach that many probably don’t understand.

And this year, it’s become a competition.

For years, I’ve been the largest of my group of girlfriends to don a bikini and head out to the beach. This year, my friend who’s always been among the smallest is worried about getting in shape to keep up with me.

I’m not going to lie, when she told me about the conversation she had with her boyfriend about needing to workout more to keep up, I about did a jig. Then it occurred to me that I’ve slacked off for about a month now. I haven’t been working out nearly as much, I’ve been eating more snacks than I had since I began this journey last summer, and I really just haven’t cared. My pants are too big, again, and I’m not buying new ones until spring anyways, so why worry about it?

But the hint of warm weather in the future has given me some ambition again, friends and readers. I have my bikini picked out and I’m ready to get the body I want in time for beach season. After all, I intend to be there at least twice a week as soon as it’s warm enough to head out for more than a quick stroll.

Today was day one of “Operation Beach Body,” as I’m referring to it. Of course, with work and everything going on in my personal life, free time is a rarity so the plan is to add my workouts to my mornings before I come into work. And I slept through my alarm for my 5:30 a.m. wake up and proceeded to sleep until 7:15. I had enough time to get my breakfast, crunches and weights in, so tonight will be a long walk with Chopper the rotten husky and a couple miles on my stationary bike.

The plan is as follows:

  • Lose between five and 10 more pounds.
  • Tone up my tummy.
  • Purchase multiple bikinis that make me smile.
  • Get a tanning package.
  • Have awesome summer on beach.

What are your goals, whether they’re short term or long term?

Diet myths

February 11th, 2012, 5:59 pm by

I received the following email recently with a few diet myths. So just in case you’ve heard any of these or are interested in learning more…

What’s the deal with Caffeine? Are we all REALLY dehydrated? Is Gluten-Free healthier? Are Detoxes REALLY necessary? Wish you could find out which diet fads will help you get healthy, and which ones are nothing more than myths that actually get in the way of your nutrition goals? Luckily, there’s a new diva on the block ready to drive a stake through the heart of nutrition myths, and get us all back on track to looking great, feeling great, and eating right.

Licensed nutritionist Monica Reinagel, or THE NUTRITION DIVA, as she is commonly known through her #1-ranked podcasts on the Quick and Dirty Tips network, can share the 10 biggest weight loss myths that keep us all from achieving our weight-loss goals including:

  • MYTH: Calories don’t matter as long as you eat healthy.
  • MYTH: Eating frequent small meals burns more calories.
  • MYTH: Eating at night leads to weight gain.
  • MYTH: Microwaves destroy nutrients.
  • And much, much more

 

The first step in getting healthier for the New Year is recognizing which diet tips work, and which are based on myths that have little or no basis. THE NUTRITION DIVA is just the person to set the record straight! She is a board-certified, licensed nutritionist and a professionally trained chef whose #1 ranked podcast and Nutrition Over Easy blog have helped millions to eat and feel better. Her expert advice has been featured on countless media outlets (including NPR, WebMD, the Washington Post, AOL Health, and the Huffington Post). As THE NUTRITION DIVA, she has nearly 14,000 facebook fans and her podcasts average over 200,000 downloads per month and nearly 6 million downloads per year. You can read more about her successful podcasts at http://nutritiondiva.quickanddirtytips.com/.

Valentine’s Day treat alternatives

February 10th, 2012, 11:33 am by

In case anyone is looking for alternatives for a loved one on a weightloss journey this Valentine’s Day, I received the following email Thursday night:

Valentine’s Day is all about love, romance, hearts, flowers…and a lot of calories. Between chocolate, candy, a few cocktails and going out for a nice meal, by the end of the night you have not only been hit with cupid’s arrow, but probably a bloated belly as well.

To keep the romance alive, Dr. Larry Deutsch and Dr. Jeff Schweitzer, authors of the new book Calorie Wars: Fat, Fact and Fiction have come up with a few alternatives to some Valentine’s Day food favorites. Equally delicious but a bit more healthy, I have included their suggestions below and hope you can share them with your readers.

And share them with our readers, I shall:

Five Healthier Alternatives To Valentine’s Day Food Favorites
By Dr. Larry Deutsch and Dr. Jeff Schweitzer

1. Instead of: A box of chocolates
 Try: An edible fruit arrangement
 Here’s why: Still a thoughtful gift for your loved one, most fruits are low in calories per gram because they have high water and fiber content. Chocolate is empty nutrition, a high energy density food, meaning the calories are more densely packed into the sweet than a piece of fruit.
 
 2. Instead of: Chocolate covered strawberries
 Try: Strawberries with light whipped cream
 Here’s why: When you’re eating whipped cream, most of what you are eating is air. One or two tablespoons of light whipped cream typically has less than 30 calories and little to no fat. A little dollop on strawberries is a delicious alternative to dipping them in high-calorie, high-fat chocolate.
 
 3. Instead of: Eating out at a restaurant
 Try: Cooking dinner at home
 Here’s why: At home you can control your portion sizes and what goes into your meals. At a restaurant, most people have more difficulty avoiding high-caloric food and giant sized portions.
 
 4. Instead of: A cocktail
 Try: Red wine
 Here’s why: Although alcohol itself doesn’t contain fat, it is loaded with calories. And when you add in mixers, juice, sugar, and other ingredients, the calories can really add up. A glass of red wine, in moderation, is lower in calories and has been shown to increase levels of “good” cholesterol and protect against artery damage.
 
 5. Instead of: cookies or cupcakes for the little valentine in your life
 Try: a lower energy version of their favorite treat or simply reduce portion size by ten percent
Here’s why: Putting your little one on the road to healthy eating can never start too early. Indulging them in a sweet every now and then is ok, but consider substituting in healthier ingredients. Instead of oil, substitute for applesauce, instead of whole eggs, consider using egg beaters. Their treat will still be just as delicious but a little healthier and that is the best gift you can give them this Valentine’s Day!

Bottom line, follow these four simple rules:  eat less, choose well, be active and restructure your relationship. You will enjoy Valentines Day without adding unwanted pounds!

Hope you enjoy Valentine’s Day, whether you take their suggestions or not.

A hard entry to type

February 9th, 2012, 1:53 pm by

As many of you know, I’ve been trying to quit smoking for a few months. After several failed attempts, I’ve concluded now is not the time for me to add the stress of trying to quit to my life.

There’s a lot going on, to put it kindly. On top of my projects that you are aware of (weight loss, toning up, finding a spiritual path, learning to cook, learning to knit), I’m helping care for my elderly grandmother. I’m not going into details here because, frankly, she’d be upset and embarrassed, but it’s taking a lot of time and patience to get everything handled.

And I don’t know about you, but when my nicotine levels drop my patience is nonexistant. And I owe her much more than snapping at her out of impatience.

So, I’m going to focus on not smoking as much as I was. I’m still down about 50 percent on bad days. And when the time is right, I will pick up my nicotine gum and put down my cancer sticks and do this. Again. For the last time.

End of day report: Day 2

February 2nd, 2012, 11:12 pm by

For day 2:

  • 6 cigarettes
  • 2 pieces of nicotine gum
  • 2 blow pops
  • 3 chocolate chip cookies
  • 3 handfuls of gummy bears
  • No verbal assaults (I think that’s due to the 3 cigarettes smoked more than on Wednesday)
  • No exercise
  • Took elderly Grandma to run errands (two cigarettes accounted for)
  • One co-worker pointing out that I’m not with it. Note: I’m always with it unless I’m sick. Not being with it is making me nuts.

Day three will be better.

End of Day report: Day 1

February 1st, 2012, 10:38 pm by

In an attempt to hold myself accountable for this whole quitting smoking venture, I’m going to attempt to blog daily with how it goes.

For day 1:

  • 3 cigarettes smoked
  • 2 pieces of nicotine gum
  • 3 pieces of fudge
  • 1 package of m&ms
  • 1 big bag movie theater popcorn
  • 3 pieces strawberry gum
  • 1 mint
  • 2.8 mile walk, weights and crunches to counteract some of the junk
  • I snapped at one coworker/asked him to leave the vicinity of my desk, sorry Mike McHugh, and I may have growled at my boss, Cyndi Brown.

End result: I could’ve done worse, could’ve done better, but everyone’s throats remained in tact so I’m happy. Tomorrow will be a better day.

Round 512 of putting down the smokes

February 1st, 2012, 10:03 am by

I’ve concluded there is nothing more difficult than giving up cigarettes.

Today is day one of not smoking, again. This time I’m attempting it with a quit coach, four boxes of nicotine gum (110 pieces per box, thank you), things to do instead of smoking when I need a break from my computer at work (knitting and flipping through cookbooks for recipes to try), and an exercise plan marked on my calendar.

And I’m still worried. Not about the not smoking, I know I can do this. I am more concerned about the possibility of ripping out someone’s jugular at the office. You see, this is the first time I’ve tried to do the quit smoking during working hours. And I can get very, very snippy when nic fitting.

I burned one on my way into work, a final drive if you will. I gave my lighters and matches to a coworker so they’re no longer in my possession. I still need to clean out my car and dispose of my water bottles full of cigarette butts (I gave away my actual ashtray back in October), vaccuum and wipe the ashes out of there, and wipe down the windshields and mirrors.

I have a lot to do to make sure the smell alone doesn’t drive me insane.

But I can do this. I know I can. Just as I know anyone who puts their mind to it can. I’ve seen it done, I just need to get it done.

One step closer

January 22nd, 2012, 9:29 am by

I never thought I’d see the day.

In May when I began this journey, my goal was 25-30 pounds lost. I modified it as I went since, frankly, I wasn’t sure I’d ever lose 25-30 pounds. I got to 15 OK, made it to 20, and finally saw 122 on my scale this morning.

I’m stoked. In fact, I think I may celebrate by taking Chopper for a long walk despite the rainy gross weather. Typically, I celebrate by going to Bojangles (doesn’t make much sense does it?) but that’s not an option today.

Anyways, that’s all I’ve got. Today’s my day off and I intend to enjoy it as best I can. I may even work on a few of my projects.

Self improvement in a nutshell

January 19th, 2012, 3:14 pm by

Lately it seems like I have more projects going than I do free time, but I have to say I’m enjoying it.

Down 24 pounds since May 2011

I’m one (insert word of your choice) pound away from the 25- pounds lost mark for this round of weight loss. I’ve been hovering around 123 pounds for a couple weeks now, and am very ready to see 122. Of course, it’d probably help if I’d stay away from those pesky salty snacks while I read, watch movies or craft.  I’m still walking at least two miles a few times a week, but I’m not going to lie to you guys: this weather is draining any ambition I normally have.

I don’t know about you, but when it’s cold and fairly gross out, I just want to curl up with a good book or movie, something snack like (chips, pop corn, rice snacks), perhaps a hot chocolate, and do absolutely nothing. Luckily, Chopper has other plans and demands a walk at least three times a week.

Instead of doing nothing the rest of the time, I’m trying to keep my hands busy since while I’m not doing great at this whole quitting smoking venture, I am doing better than I was a few months ago.

I’ve learned that I can not allow myself to get bored if I want to quit. When I get bored, my mind immediately wanders to cigarettes, then I start wanting a cigarette, then a full blown nicotine fit happens and I cave and get a cigarette.

I have three cigarettes left in my pack. The pack that I am telling myself is my last pack. My boss and coworkers will probably despise me by the end of the day Friday since I’ll be doing day No. 1 without cigarettes in the office, but I’m hoping that with the right mindset, lots of gum and mints, and something to do, I’ll be OK. (Not to mention, I’m signing up for Quitline NC) But in an effort to help my quitting efforts outside of the office, I’m learning to knit.

Knitting while watching Narnia the other day

If someone had told me that at 25, I’d be spending my nights off knitting a blanket, I would have laughed hysterically but alas that’s exactly what I’m doing. I’m about eight or nine rows in now, have no idea how many stitches are in each row and am enjoying the process, at least until my arms start to ache from repeating the process over and over again.

But among the projects – because losing weight, knitting, cooking and quitting smoking isn’t enough – I’m trying to find my way in the world of the spiritual and mental health. I’ve got books ranging from Joyce Meyer’s “Battlefield of the Mind” (which was incredibly informative and I recommend reading) and “Beauty from Ashes” (which I’m about halfway through now) to an entire little number on being honest. I’ve got a study bible, a mirror I’m writing inspirational quotes on so I have to see them when I check my hair, makeup or outfit first thing in the morning, and a fabulous little pillow City Editor Timmi Toler made me that’s now hanging on the mirror.

Fabulous little pillow

Basically, I’m working incredibly hard on multiple things to become the woman I want to be. I don’t know about you, but I dreamt of my mid-20s growing up. I’d be happy, thin, employed and peaceful. Let me tell you, that was not the case for a long time. A friend of mine once joked that the only reason I didn’t find him to be an angry person is because I was angrier. It took me a while, but I realized he was right. I was constantly angry, with myself and other people. I still don’t find him to be an angry person, but he was definitely right about me.

But I’m learning to let my anger and negativity go and to embrace the positive things in life. I don’t really expect that process to be any easier than losing weight, but it sure can’t hurt to try. After all, being happy with your appearance isn’t worth much if you’re not happy with yourself.