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.
Monday, May 26, 2008
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.
Wednesday, April 30, 2008
Week #4: April 20th - 26th
NBCD Welcome Back,
On the whole, I am still maintaining my exercise routines. Last week, it was a bounce ball and treadmill workout. I am starting to eat dinner earlier and keep snacks to a minimum after 9:00pm. I made several cold pasta salads. I made shrimp and crab pasta salad for my family and for a cooking demonstration on healthy food. The recipe is simple and quick and stores well in a sealed container for at least a couple of days. Other snacks that I try are a handful of lightly salted cashews or air popped popcorn. Now, they make several kinds of seasonings for popcorn. For instance, the Kroger foods caramel popcorn seasoning has only 10 calories, 2 grams of sugar and no sodium! For an after dinner dseart, I had one scoop of lactose free vanilla bean ice cream and alternate that the next day with peach yogurt to get me my dairy intake. Again, it is all about moderation and making a choice to not go for the second handful or scoops. It is not always successful but I am getting better at pushing away from any thought of an additional snack. So it is important that I feel to be honest with myself about the positive and negative food behaviors. Otherwise you will be in denial and avoid sometimes making a hard choice. I have added a vitamin supplement for women. (They make vitamins specifically for men also) Furthermore, I continue with my Biotin supplement for hair and nails. Always continue your prescribed medicine and do not cut back or share medications or unknown supplements. Please check with your physician for expert advice on supplements and proper medication for any health conditions.
A Note About Attitude
We all can be a little stubborn when it comes to a healthy diet. We cannot blame it all on food processing and tempting media ads or even cultural and traditional family food habits. It has to start with a positive attitude. I will admit last week and even as early as yesterday, I was complaining about how better my health could be even though I am in pretty good health. During my health check up, I was nagging on about my body changes and how I am learning to make peace with it. My doctor praised me for doing well, but I did not take the time to hear the compliment at first. So I found myself in a cycle of behavior where I was complaining about the effects of the aging process and I should have been uplifting my progress. I am overall a pretty positive person but even I have my days especially when your schedule is full. I found myself speaking with a food demonstration participant about how it was important to take care of her health. Sometime Black women and men are staunch in their belief that desire their serious chronic health conditions such as diabetes, high blood pressur eand even to the point of being hospitalized they will not change their diet for the betterment of their health. Fact is, what you eat is linked to your health. I get much attitude from family, friends and participants about how they have been living this long and how nobody is going to tell them what to do while their hands are on their hips or hands folded to their chest. Please be open to the compliments and honest positive suggestions about your health. If can change your negative behavior to a positive attitude.
Black Pearl Reward of the Week:
I had a great score on my blood pressure numbers. I know my consistent exercise and healthy eating assisted in keeping my blood pressure in normal range.
See you next week and stay mentally, physically and spiritually healthy.
Mrs. B.
On the whole, I am still maintaining my exercise routines. Last week, it was a bounce ball and treadmill workout. I am starting to eat dinner earlier and keep snacks to a minimum after 9:00pm. I made several cold pasta salads. I made shrimp and crab pasta salad for my family and for a cooking demonstration on healthy food. The recipe is simple and quick and stores well in a sealed container for at least a couple of days. Other snacks that I try are a handful of lightly salted cashews or air popped popcorn. Now, they make several kinds of seasonings for popcorn. For instance, the Kroger foods caramel popcorn seasoning has only 10 calories, 2 grams of sugar and no sodium! For an after dinner dseart, I had one scoop of lactose free vanilla bean ice cream and alternate that the next day with peach yogurt to get me my dairy intake. Again, it is all about moderation and making a choice to not go for the second handful or scoops. It is not always successful but I am getting better at pushing away from any thought of an additional snack. So it is important that I feel to be honest with myself about the positive and negative food behaviors. Otherwise you will be in denial and avoid sometimes making a hard choice. I have added a vitamin supplement for women. (They make vitamins specifically for men also) Furthermore, I continue with my Biotin supplement for hair and nails. Always continue your prescribed medicine and do not cut back or share medications or unknown supplements. Please check with your physician for expert advice on supplements and proper medication for any health conditions.
A Note About Attitude
We all can be a little stubborn when it comes to a healthy diet. We cannot blame it all on food processing and tempting media ads or even cultural and traditional family food habits. It has to start with a positive attitude. I will admit last week and even as early as yesterday, I was complaining about how better my health could be even though I am in pretty good health. During my health check up, I was nagging on about my body changes and how I am learning to make peace with it. My doctor praised me for doing well, but I did not take the time to hear the compliment at first. So I found myself in a cycle of behavior where I was complaining about the effects of the aging process and I should have been uplifting my progress. I am overall a pretty positive person but even I have my days especially when your schedule is full. I found myself speaking with a food demonstration participant about how it was important to take care of her health. Sometime Black women and men are staunch in their belief that desire their serious chronic health conditions such as diabetes, high blood pressur eand even to the point of being hospitalized they will not change their diet for the betterment of their health. Fact is, what you eat is linked to your health. I get much attitude from family, friends and participants about how they have been living this long and how nobody is going to tell them what to do while their hands are on their hips or hands folded to their chest. Please be open to the compliments and honest positive suggestions about your health. If can change your negative behavior to a positive attitude.
Black Pearl Reward of the Week:
I had a great score on my blood pressure numbers. I know my consistent exercise and healthy eating assisted in keeping my blood pressure in normal range.
See you next week and stay mentally, physically and spiritually healthy.
Mrs. B.
Monday, April 21, 2008
Week 3: April 13th - 19th
Welcome Back Everyone!
May is almost here and I am looking forward to warmer breezy weather and the beach season. So you know I have to be diligent about my exercise regimen. I found this week, I could have done a better job of controlling snacks. I found that when my days ran late, my dinner time got later and that is not something I want to continue. I have been curbing my last meal for the day back to no more than 8:30pm so I can be able to digest my food intake but to be careful of what I am consuming. I have opted for light fruit cups in a pinch when it is closer to the evening after dinner and crystal light beverages. I am continuing to take my multivitamin and Appearex Biotin supplement for nails and hair and I do feel an energy surge although I could use more energy so I have a cup of Orange flavor green tea.
I added toning exercises this week such as yoga and belly dancing. The belly dancing is fairly new to me and I really enjoyed it! I think I am going to look into getting a belly dancing costume. Now before you all say she has gone too far, I still have my inner dancer inside from my dance years and still have a few costumes which I passed along to my daughter. By the way, Fit TV has a new program on belly dancing called Shimmy. So last week, I worked out on the treadmill, did a bounce ball workout, yoga and belly dancing. Now it seems that I jump around but this is for sure, I make sure that I keep my heart rate up at least 30 minutes per workout for my cardio and make sure I warm up and take care to do stretches after my toning segments.
My food selection has been on target. I have made cold low carb pastas and arugula salad for the family to snack on. As much as I love pasta, it is hard to find a product that taste good. I find that Dream Fields Pasta has a texture that is close to the original flavor and taste of pasta.
To start the week off, I am cooking a famly meal Zatarain's New Orleans Style Reduced Sodium Red Beans and Rice. The company just released low sodium versions. I am adding light suasages and more celery with cubed apples for a sweeter flavor for the kids. I am making apple cinnamon bread. In my apple cinnamon, bread that I use low fat lactorse free milk and egglands best healthier eagg or an egg substitute. Yesterday, we had skinless chicken cooked in fat free gravy and green beans with rice. For flavor, I added sauteed onions and Mrs. Dash onion and herb seasoning.
Black Pearl Reward of the Week:
I decided not to have a pity part about how I could do better and chose to have more bottles of water and crystal light beverage over that Oh, so good cold grape juice or cocoa cola. I still enjoy it once a week and do not believe in total deprivation.
See you next week and stay mentally, physically and spiritually healthy! Mrs. B
May is almost here and I am looking forward to warmer breezy weather and the beach season. So you know I have to be diligent about my exercise regimen. I found this week, I could have done a better job of controlling snacks. I found that when my days ran late, my dinner time got later and that is not something I want to continue. I have been curbing my last meal for the day back to no more than 8:30pm so I can be able to digest my food intake but to be careful of what I am consuming. I have opted for light fruit cups in a pinch when it is closer to the evening after dinner and crystal light beverages. I am continuing to take my multivitamin and Appearex Biotin supplement for nails and hair and I do feel an energy surge although I could use more energy so I have a cup of Orange flavor green tea.
I added toning exercises this week such as yoga and belly dancing. The belly dancing is fairly new to me and I really enjoyed it! I think I am going to look into getting a belly dancing costume. Now before you all say she has gone too far, I still have my inner dancer inside from my dance years and still have a few costumes which I passed along to my daughter. By the way, Fit TV has a new program on belly dancing called Shimmy. So last week, I worked out on the treadmill, did a bounce ball workout, yoga and belly dancing. Now it seems that I jump around but this is for sure, I make sure that I keep my heart rate up at least 30 minutes per workout for my cardio and make sure I warm up and take care to do stretches after my toning segments.
My food selection has been on target. I have made cold low carb pastas and arugula salad for the family to snack on. As much as I love pasta, it is hard to find a product that taste good. I find that Dream Fields Pasta has a texture that is close to the original flavor and taste of pasta.
To start the week off, I am cooking a famly meal Zatarain's New Orleans Style Reduced Sodium Red Beans and Rice. The company just released low sodium versions. I am adding light suasages and more celery with cubed apples for a sweeter flavor for the kids. I am making apple cinnamon bread. In my apple cinnamon, bread that I use low fat lactorse free milk and egglands best healthier eagg or an egg substitute. Yesterday, we had skinless chicken cooked in fat free gravy and green beans with rice. For flavor, I added sauteed onions and Mrs. Dash onion and herb seasoning.
Black Pearl Reward of the Week:
I decided not to have a pity part about how I could do better and chose to have more bottles of water and crystal light beverage over that Oh, so good cold grape juice or cocoa cola. I still enjoy it once a week and do not believe in total deprivation.
See you next week and stay mentally, physically and spiritually healthy! Mrs. B
Monday, April 14, 2008
Week 2: April 6 - 12th
Welcome Back Everyone!
I have been feeling pretty well and exercising more. I had been using 5 pound and 8 pound weights particularly on my upper body. I complete about 3 repititions 12 times each for bicep curls, over head lifting and reps for the back of my upper arms.
When you are 45 years old like I am, gravity can take its toll so the toning of the upper arms is important. As I discussed in my beginning week, I am still doing 30 minutes of treadmill 3 times a week. My relaxing fun pick as I call it is my flavor up exercise. Last week, it was the bounce ball workout with the ball stretch and stress relief portion. I will admit that I needed the 8 minutes stres relief portion twice last week!
I ate pretty healthy while watching my portion suze on my plate. Making sure the portions were about the size of the palm of my hand. Now some of you are wondering why I have not given out specific numbers on my weight.
That is on purpose. I want to concentrate on my HABITS first and my EXERCISE heart healthy and low sodium individual plan. No need to add distractions and obstacles at the beginning stages of my positive steps forward. I set a goal to reveal that once I get through the psychological changes and self examination of the first 6 weeks.
I am here to uplift myself, but at the same time give myself a REALITY check. Besides, I have my yearly physical coming up in a few weeks and I will get officially weighed in by the nurse.
By the way maintain your yearly physical exams and don't forget the pap smear and monthyly breast exams.
A note about food: I pre-cooked more this past week. I made cold low carb pasta salads with lots of fresh vegetables. I had my sons mix up several pitchers of Crystal Light and my daughter is always happy to prepare fruit salad. They all are active athletically so they need nutrients of healthy food as well. It is a process, but I take it one day at a time.
Black Pearl Reward of the Week:
My kids are encouraging me to stay away from fast foods even if I pick some of the healthier menu choices. The reward is that I feel better about myself and did not get defensive about taking positive suggestions from my children. You're never too old to learn something. That was a pause moment.
See you next week and stay mentally, physically and spiritually HEALTHY!
Mrs. B.
I have been feeling pretty well and exercising more. I had been using 5 pound and 8 pound weights particularly on my upper body. I complete about 3 repititions 12 times each for bicep curls, over head lifting and reps for the back of my upper arms.
When you are 45 years old like I am, gravity can take its toll so the toning of the upper arms is important. As I discussed in my beginning week, I am still doing 30 minutes of treadmill 3 times a week. My relaxing fun pick as I call it is my flavor up exercise. Last week, it was the bounce ball workout with the ball stretch and stress relief portion. I will admit that I needed the 8 minutes stres relief portion twice last week!
I ate pretty healthy while watching my portion suze on my plate. Making sure the portions were about the size of the palm of my hand. Now some of you are wondering why I have not given out specific numbers on my weight.
That is on purpose. I want to concentrate on my HABITS first and my EXERCISE heart healthy and low sodium individual plan. No need to add distractions and obstacles at the beginning stages of my positive steps forward. I set a goal to reveal that once I get through the psychological changes and self examination of the first 6 weeks.
I am here to uplift myself, but at the same time give myself a REALITY check. Besides, I have my yearly physical coming up in a few weeks and I will get officially weighed in by the nurse.
By the way maintain your yearly physical exams and don't forget the pap smear and monthyly breast exams.
A note about food: I pre-cooked more this past week. I made cold low carb pasta salads with lots of fresh vegetables. I had my sons mix up several pitchers of Crystal Light and my daughter is always happy to prepare fruit salad. They all are active athletically so they need nutrients of healthy food as well. It is a process, but I take it one day at a time.
Black Pearl Reward of the Week:
My kids are encouraging me to stay away from fast foods even if I pick some of the healthier menu choices. The reward is that I feel better about myself and did not get defensive about taking positive suggestions from my children. You're never too old to learn something. That was a pause moment.
See you next week and stay mentally, physically and spiritually HEALTHY!
Mrs. B.
Sunday, April 6, 2008
Mrs. B's Motivational Journey!
Welcome Everyone,
I am glad you are joining the NBCD crew on this 3 month journey! I have been reflecting about what I want to get out of this Weight Loss Challenge. Of course, it is about reducing my pounds but also about find out a little more about myself. How I eat, when I eat, why I eat. Most of the time it can be contributed to the environment or the stressors in my life.
As I get a year older natural changes reshape my body and I cannot always be happy with the changes, but I am very satisfied overall all with who I am because I always believed that when God makes you -- you're alright from day one. Over the past 5 years, I have slowly stabilized my weight but most recently due to a number of busy changes in my life and three active children, I have gained a few more pounds.
So my challenge is two fold. I am setting my goal of losing 20 pounds and further analyzing my eating habits more closely. Not because of what I eat. I eat prettry healthy most of the time but what's happening around me during the time I desire to eat. Just the pause will make a difference. I have noticed my regular exercise routine is not working so I am flavoring it up to keep and adding on extra workout.
So here is my jump start goal:
- Loose 20 pounds.
- Flavor up my exercise by adding 2 extra workouts that include a variety such as pilates, belly dancing, African Dance, bounce ball and yoga. My regular routine is the treadmille and aerobic workouts.
- Modify my food behavior and maintain healthy eating along with vitamin supplements.
Oh yeah, I want to provide my special Black Pearl Reward of the Week:
"I am proud of myself for eating healthy through the first week and when I was tempted, I made better food choices."
See you next week and Stay Mentally, Physically and Spiritually Healthy!
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