Welcome Back Everyone!
I hope everyone had a great Memorial Day Weekend. As I said in the last journal, we decided to grill vegetables, low fat hamburgers and hot dogs and cook only what we could eat. We all had a small portion of one of our kid's birthday cake but threw away over half of the cake because it contained too much sugar and our everyday diet does not consist of that much sugar and everyone felt it. So learning from that lesson and mistakes we are embarking on making a healthy low sugar birthday cake. How is that possible? NBCD will be working steady on the final result and believe me, if it does not take good we will not post it. Look for a healthier version of birthday cases soon.
Well folks, I have lost 6 pounds and 1 inch of body fat. In the beginning of this weight loss journal, I weighed in at a surprising 171lbs. In high school, I averaged about 130 lbs. In college, I averaged 145 lbs. After children, my average weight was 158 lbs. In hindsight, most of my weight in high school and college was muscular which is ideal but after having children, I still maintain some muscle thanks to years of dance, sports and my body remembering the dance muscles from an early age. Sometimes I carry pounds in the curves of my body which I am not complaining about because I like my body curves but fat and water retention can sneak up on you. Fortunately, a portion of my weight gain has always been water retention that I can eliminate. I reduce the water retention by continuing to reduce the sodium intake and drinking a lot of more water. As I age, being more responsible to myself and family to stay healthy and stave off any progressive chronic diseases such as diabetes and high blood pressure are important to the quality of my life. I am heading towards the beautiful age of 46 years old and I sometimes gracefully surrender to the natural changes in my physical attributes and the familiar hereditary changes I notice in my mother and older sisters. Now that does not mean that I go sit down and say, "well that's how Mama was so I guess that will be me in a few years." I am striving to reach my own ideals of what I would like to achieve. It just means I am realistically acknowledging it and making changes that fit in with my everyday living.
Black Pearl Reward of the Week:
Everything old is new again. Remember when you did something that worked just right. It happened for me on a family trip to San Francisco. Every morning, I ordered a continental breakfast, ate a light lunch and a medium-sized dinner and of course power walked while I power shopped for bargain discounts on a budget. I was a girl with a plan; accomplished it and was loving every minute of it. In the process, I lost weight without trying. That memory keeps coming up so I have decided to act on it starting with a continental breakfast. I will share the details of the meal plan next week.
See you next week! Stay mentally, physically and spiritually healthy.
Mrs. B!
Friday, May 30, 2008
Monday, May 26, 2008
NBCD Weight Loss Journal Update - May 11 - May 18th
Welcome Back Everyone!
As the summer draws near, every activity imagined to man and woman gets packed in within the month of May and June. It is especially true when you have children. Not only do you have to take care of your own schedule but also everyone else. So things can get a little stressful. What that also means is paying careful attention to your food intake. It is pretty easy to grab fast food on the go and not all choices on the menue are bad but it is the extra items you add that will take youover your calorie budget. So last week, I decided to combat any weaknesses with more exercise whether it was my own customized home workout, the gym or a workplace fitness day. The point is to stay active no matter what the activity. When my time is compressed, I try to look at how my behavior is playing to my food desires. I am loosing an inch and dropped a couple more pounds.
For instance, I was having a conversation with my husband about a topic that was stressful to me and I grabbed some pretzels and lightly salted cashews from the cabinet and without thinking, I took a handful from the bag while talking. Well, that can get me into trouble because you continue to grab another handful of snacks during the duration that you are talking and folks when I am on a role, I can talk. Eric put on his Dr. B hat and pointed out that I am eating while talking and in mid-stream I acknowledged the behavior and set the snack down and got an appropriate size small bowl that was in proportion which is about a palm size full. Thanks Dr. B!
Memorial Day weekend will soon be here and at times we buy various meats to grill and store for a couple of days. Although we eat pretty healthy, this time we decided to grill only skinless chicken, lower fat hotdogs and lean hamburgers and only grill what we can eat for that day. Grilling only what we need would eliminate the temptation to go for seconds. Grilling vegetables and making fresh salads is a good way to get all our nutrients. One of our children is celebrating his birthday so instead of large amounts of candy stuffed in a pinata and a large sheet cake, we opted for smaller amounts of candy with less sugar and a smaller round cake which we know our kids will eat first and burn off calories by playing volleyball, golf, soccer or crocket.
Black Pearl Reward of the Week: Acknowledging unhealthy habits won over my desire to take part in unhealthy behavior.
See you next week! Stay mentally, physically and spiritually healthy!
Mrs. B.
As the summer draws near, every activity imagined to man and woman gets packed in within the month of May and June. It is especially true when you have children. Not only do you have to take care of your own schedule but also everyone else. So things can get a little stressful. What that also means is paying careful attention to your food intake. It is pretty easy to grab fast food on the go and not all choices on the menue are bad but it is the extra items you add that will take youover your calorie budget. So last week, I decided to combat any weaknesses with more exercise whether it was my own customized home workout, the gym or a workplace fitness day. The point is to stay active no matter what the activity. When my time is compressed, I try to look at how my behavior is playing to my food desires. I am loosing an inch and dropped a couple more pounds.
For instance, I was having a conversation with my husband about a topic that was stressful to me and I grabbed some pretzels and lightly salted cashews from the cabinet and without thinking, I took a handful from the bag while talking. Well, that can get me into trouble because you continue to grab another handful of snacks during the duration that you are talking and folks when I am on a role, I can talk. Eric put on his Dr. B hat and pointed out that I am eating while talking and in mid-stream I acknowledged the behavior and set the snack down and got an appropriate size small bowl that was in proportion which is about a palm size full. Thanks Dr. B!
Memorial Day weekend will soon be here and at times we buy various meats to grill and store for a couple of days. Although we eat pretty healthy, this time we decided to grill only skinless chicken, lower fat hotdogs and lean hamburgers and only grill what we can eat for that day. Grilling only what we need would eliminate the temptation to go for seconds. Grilling vegetables and making fresh salads is a good way to get all our nutrients. One of our children is celebrating his birthday so instead of large amounts of candy stuffed in a pinata and a large sheet cake, we opted for smaller amounts of candy with less sugar and a smaller round cake which we know our kids will eat first and burn off calories by playing volleyball, golf, soccer or crocket.
Black Pearl Reward of the Week: Acknowledging unhealthy habits won over my desire to take part in unhealthy behavior.
See you next week! Stay mentally, physically and spiritually healthy!
Mrs. B.
Wednesday, May 14, 2008
NBCD Weight Loss Journal Update - May 4th - 10th
Welcome Back Everyone!
Eric and I worked out together as members of the recreational facility we joined recently and we had a good time re-acquainting ourselves with the most up to date exercise machines. When I worked out at Bally's in California, my favorite choice was the climber machines with attached arm swings. It works my upper and lower body at the same time and I think it uses my time wisely. I also focused on toning with the weight lifting machines, especially the legs while targeting my knees and thighs. Let me tell you, after healing from foot surgery a little while back, you take for granted the purpose of why we need strong, stable and toned legs. It is not just for looks but the basic mechanics of walking, bending and general mobility to function. We also conentrated on the upper arms and chest lifts to build overall strength. We also continue to do our customized workouts at home such as Taebo, balance ball, dance and for me the belly dancing class. Always remember when using machines, please follow the directions on the visual picture and ask a trainer or gym representative to show you how the equipment works. I do not want anyone to injure themselves. Oh, for those brothers and sisters who think you can work a late 30's to 60's year old body like you're 18 years old again to prove you still got it, please do not get carried away with your ego and work your way up gradually in exercising and toning. What is the hurry? Take your time. Yes, you are all that --- but be all that in a smart way.
I am becoming more selective of the meals I choose. Since the weather is getting warmer, I am adding low fat strawberry, peaches and bananas fruit smoothies to my diet. I am starting to finally curb the extra snacking by eating low salt pretzel sticks and sometimes when the mood hits me, a bowl of oatmeal which is a good source of fiber.
Black Pearl Reward of the week:
A teacher at one of my childern's award ceremony shared a story about his Native American heritage. He recited a tribal phrase in the language of his grandfather. When he translated the words to the crowd in English, he said, "Stand Tall, Sing and Dance." I like that and it is also what I wish for you.
"STAND TALL - SING - DANCE"
Eric and I worked out together as members of the recreational facility we joined recently and we had a good time re-acquainting ourselves with the most up to date exercise machines. When I worked out at Bally's in California, my favorite choice was the climber machines with attached arm swings. It works my upper and lower body at the same time and I think it uses my time wisely. I also focused on toning with the weight lifting machines, especially the legs while targeting my knees and thighs. Let me tell you, after healing from foot surgery a little while back, you take for granted the purpose of why we need strong, stable and toned legs. It is not just for looks but the basic mechanics of walking, bending and general mobility to function. We also conentrated on the upper arms and chest lifts to build overall strength. We also continue to do our customized workouts at home such as Taebo, balance ball, dance and for me the belly dancing class. Always remember when using machines, please follow the directions on the visual picture and ask a trainer or gym representative to show you how the equipment works. I do not want anyone to injure themselves. Oh, for those brothers and sisters who think you can work a late 30's to 60's year old body like you're 18 years old again to prove you still got it, please do not get carried away with your ego and work your way up gradually in exercising and toning. What is the hurry? Take your time. Yes, you are all that --- but be all that in a smart way.
I am becoming more selective of the meals I choose. Since the weather is getting warmer, I am adding low fat strawberry, peaches and bananas fruit smoothies to my diet. I am starting to finally curb the extra snacking by eating low salt pretzel sticks and sometimes when the mood hits me, a bowl of oatmeal which is a good source of fiber.
Black Pearl Reward of the week:
A teacher at one of my childern's award ceremony shared a story about his Native American heritage. He recited a tribal phrase in the language of his grandfather. When he translated the words to the crowd in English, he said, "Stand Tall, Sing and Dance." I like that and it is also what I wish for you.
"STAND TALL - SING - DANCE"
Tuesday, May 6, 2008
Week #5: April 27 - May 3rd - NBCD Weight Loss Journal Update
Welcome Back Everyone!
This past week, I focused on food selection and taking advantage of a variety of fruits and vegetables. I try to introduce a new fruit or vegetable into my nutrition plan every month or re-introduce previous food selections. For instance, I may try fresh blue berries with vanilla or strawberry yogurt and add bananas and have that as a breakfast or mid morning meal. That way I get more fruits in earlier in the day before things get too hectic.
I am exercising steadily and am losing inches and 3 pounds! I seem to be better at losing the inches than the pounds but I am on a steady pace. Dr. B and I have joined a Recreation and Exercise facility together on a university campus and will be exercise buddies. Along with our work out plan and home gym equipment, we decided to take advantage of the new professional equipment and classes.
A note about change -- It is good to reflect on what has motivated you this far but also it is important to look to the future and let old habits go. Whether it is spring cleaning your closet for a new outfit, getting a pedicure, a new hairdo, or a fresh barbershop cut and shave, little changes of embracing the new helps to mold and shape your attitude and puts you on a positive track.
Affordable food buying selections and tips --
This past week, I focused on food selection and taking advantage of a variety of fruits and vegetables. I try to introduce a new fruit or vegetable into my nutrition plan every month or re-introduce previous food selections. For instance, I may try fresh blue berries with vanilla or strawberry yogurt and add bananas and have that as a breakfast or mid morning meal. That way I get more fruits in earlier in the day before things get too hectic.
I am exercising steadily and am losing inches and 3 pounds! I seem to be better at losing the inches than the pounds but I am on a steady pace. Dr. B and I have joined a Recreation and Exercise facility together on a university campus and will be exercise buddies. Along with our work out plan and home gym equipment, we decided to take advantage of the new professional equipment and classes.
A note about change -- It is good to reflect on what has motivated you this far but also it is important to look to the future and let old habits go. Whether it is spring cleaning your closet for a new outfit, getting a pedicure, a new hairdo, or a fresh barbershop cut and shave, little changes of embracing the new helps to mold and shape your attitude and puts you on a positive track.
Affordable food buying selections and tips --
- Sam's Club has Yoplait Light Fat Free Yogurt in a case at an estimated cost of $7.00.
- Sam's Club or Costco's has Birds Eye Mixed Vegetables and Whole Green Beans in bulk.
- The whole sale clubs grapes and strawberries are mostly sweet and affordable.
- Kroger Brand has Ground Chuck beef patties that 80% lean and 20% fat. They also have a 90% lean version.
- Kroger also has frozen cut sweet corn in low fat butter sauce as well as unsalted and salted Garden Fresh Gourmet Tortilla Chips. HAPPY CINCO DE MAYO!!
- Whole sale clubs have Asian Stir Fry vegetables in bulk.
- Multigrain Sun Chips
Note: As I have relocated several times throughout the U.S., there are various affordable grocery stores. A short listing follows:
- Kroger's
- Ralph's
- Albertson's
- Food Lion
- Harris Teeter
- Giant Foods
- Giant Eagle
- Super-Fresh
- Fresh Market
Emai us at: administrator@newblackculturaldiet.com if you know of any quality grocery stores in your area.
See you next week and stay mentally, physically and spiritually healthy --- Mrs. B.
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