Gearing up for a busy weekend

May 31, 2013
Well the humidity has set in, guess its going to be here for a few days, my husband who is from Australia is absolutely loving it. he has been praying for it to warm up for weeks.
I went to the gym this morning and did an hour on the elliptical machine. While there I was thinking about my meal plan, I am suppose to have a high protein snack between meals, now the normal would be 0% Greek yogurt, 2% cottage cheese or a small tin of tuna, well now I am allergic to milk and I have known this for years, but always figured I could still eat yogurt as it didn't make me feel sick. After having my allergy testing done I found out that my allergy was fairly high so I decided to stop having the milk yogurt and switch to the goats yogurt. I soon realized that the milk yogurt was keeping me very regular. The taste of the goats yogurt is awful, so I was putting a bit of honey and cinnamon in it. I found that I was not as regular and the fat content in this yogurt is very high. I'll put up the nutrition info on down. So what should I eat now and how much fiber do I need to keep regular again, I know it is affecting my weight loss. So back to the drawing board, I am going to try some beans this week and see how that goes.

What are your healthy low fat high protein snacks?

Do you add extra fiber to your diet?

Today's quote: 

The Heat Is On

May 30, 2013
Well today it is going to be very warm, 30c, yikes who asked for that, lol. I felt much better today so was able to do my hour at the gym on the elliptical machine with ease. I spoke to an older gentleman there and he has been with the gym since 1996, I gather he goes to Florida during the winter cause he said he only goes 6 months a year. Koodos to him for doing so well and continuing his fitness into his later years, I hope that I still have half his stamina at his age.

The key to success over the long term:
We all know that fit people use fat more efficiently as a fuel, and that active people are more likely to have a healthier lifestyle. So it should be noted that the most important factor to exercise for weight loss is making activity achievable. Rather than sticking to a regime that may or may not give the person small increases in fat utilization the focus must be on methods that ensure the person is active and remains active. Often inherent enjoyment in the activity can be the greatest motivator for change. Exercise must be achievable, realistic and easy to stick with over the long term. While the scope of this text is fat loss via nutrition, is greater with an exercise plan. Many people now use personal trainers to not only program their exercise but also to assist with their motivation. It is important to remember that fit people burn fat easier than unfit people, so the goal should always be to increase physical activity first to get the individual on track to meet their goals.
Have you set goals for yourself?
Are they small enough to be attainable?
Today's quote: 

Volunteer wednesday

May 29, 2013
Well today is wednesday, my day to volunteer at the Glebe Centre. I still don't feel the best and I had a bad headache come on again last nite so I headed to bed by 9:30 pm and was up a couple of times during the night to take medication. It has left me feeling nauseous today, so when I went to the gym I didn't go as hard as I usually do and I managed to do 45 minutes and I also weighed in, I am down 1/2 a pound, I have had some issues with my yogurt and had switched from milk greek to goats yogurt, but it tasted horrible and it had way more fat and bad calories, so I need to find better sources of protein snacks, maybe even going with protein shakes. I'll keep you posted.
Do you still work out even if you don't feel well?
What are your good sources of protein snacks?
Today's quote;

Nothing great was ever achieved without enthusiasm.
Ralph Waldo Emerson

I hope my enthusiasm returns tomorrow.

It's warming up a bit.

May, 28, 2013
First I wanted to start off by wishing all the competitors that are going to the OPA championships this weekend all the best, you girls rock and make me want to do more each day at the gym. I have been following one person in particular Kiersten Fu, 
She is an inspiration and has inspired me to keep up my journey at Florida Fitness. I want to thank her for that, yes there are days that I hate getting up and going to the gym, all I have to do is think about what these people are sacrificing to be the best they can be and compete for what they believe in, and then I kick myself in the but and get going. LOL Like this morning, I had no desire to go to the gym, but went anyways and did 45 minutes, I may try to go back later on and give it a bit more. 
I have been experimenting with using different non wheat flours and last nights left me feeling terrible. I will take a look at the recipe today and see what in it has bothered me. I'll see Dr Mickelson next week and may have to tweek some things.
Who are you rooting for today?
What keeps you motivated?
Today's quote; 

My aching muscles

May 27, 2013
What a great weekend, we managed to get the cars vacuumed and washed out, then got the yard work done as well, pulled the weeds in the gardens and planted my lovely rose bushes. All of this was done on Saturday, so Sunday was a free day to explore.  We started out going to Luskville to see the waterfalls, the walk started out nice but the further we got into the bush the more the mosquito's came after us, not sure why I didn't think of bringing and bug spray, lesson learned, put a can in the car for next time. We were driven out about half way up the rocky trail, so we headed to a store and all they had were citronella bracelets, we bought 3 of these, they are suppose to be good for 200 hours. When we got home I put them in a zip lock bag and we will see if that helps them to last longer. We then headed on to Lac La Peche, we found a nice walk going up from the lake, not sure how long it took us to walk it, but it was breath takingly beautiful, and my thighs feel it today, my thighs are so sore, I did go to the gym this morning and still did an hour on the elliptical machine.

Did you get outdoors this weekend?
Did you explore someplace new?
Today's quote;

 

What happened, it's freezing today

May 24, 2013
Wow I woke this morning to a much colder morning and less humid brrrrrrr.
I went for a walk last night with Charlie, something we use to enjoy doing allot in Australia, we would organize hikes with our friends and take along a picnic lunch to have in the park after, or walk on Berry Island and stop and listen to the Jazz music in the park for the afternoon while we ate and sipped wine.
How I long for those days, I miss our friends in Australia, can't wait for Charlie to retire so we can head back and move up the coast and experience a new area of Australia, looking forward to no winter's as we will live 6 months in Australia and 6 months here. I dream at least lol.
I experimented last night with making some spelt bread, I don't eat allot of bread, I am allergic to wheat and once in a while its nice to have a slice of toast with my omelet. I found it to be a bit heavy and will experiment with it a bit, I'll put the recipe up on my blog. I tried a piece of the bread last night.
So this morning I decided I better do a little extra to wear off the bread, I did an hour and fifteen minutes on the elliptical machine this morning and I have to say it felt great, it also warmed me up. 
Spot reduction of body fat.  
Most of us at some time in our lives would like to shed a few pounds from specific areas on our body, often for women this is the buttocks. It is not uncommon to see people attempting to reduce body fat from their abdomen by doing endless sit-ups or crunches. Unfortunately fat loss does not occur in this way, as the loss of fat from fat cells is dependent on the gender of the person and the fat cell itself. Women tend to lose body fat from the hips last, while men lose body fat from the abdomen areas quickly.
What are your problem areas?
Do you try to target them?
Today's quote;

This week is almost over

May 23, 2013
The week is almost over, I have felt very tired this week, I guess I am still catching up from the weekend in Toronto. Makes me realize that this old body still isn't back to snuff after the last 4 years, I am better, and realize I will never be the person I was before, I plug on though, I was at the gym at 6:15 am and did an hour on the elliptical, I came home showered and decided I better work on my painting before art class today..So I have been busy with that this morning, when its finished I will share it.

Fuels and physical activity for weight loss.
Muscles preferentially burn fat over carbohydrates during lower intensity exercise, particularly when glucose and glycogen are depleted first, low to moderate intensity exercise is recommended for fat loss. The most ideal level of exercise for fat loss is believed to be when a person exercises at 50% of their maximum exercise potential keeping their heart rate in the range between the low intensity rate of 30% and the moderate intensity of 60%. This level of exercise is also achievable for most of us regardless of our level of fitness and our body shape. Exercising at this level also means that most of us are able to sustain our workouts for longer.
Remember short bursts of activity such as a sprint are anaerobic and long duration such as a long run or long walk are aerobic activities. I try to do short burst on the elliptical machine of a couple minutes at a time in my first 30 minutes, then in the last 30 minutes I try to keep it steady on the 3rd level.

Have you taken a walk today?
Lets try to get moving at least 30 minutes a day, park away from work, use your lunch hour to get some exercise by walking around the block a few times or sprint up and down the stairs of the office building.
Today's quote; Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. Mark Twain

Loving the summer days

May 22, 2013
I did 50 minutes at the gym this morning as I do my volunteering at the Glebe Centre on Wednesdays. I truly love spending time with the elderly. I guess its a bit of a passion for me to bring a smile to someone who haas no family to visit, I crochet with one lady every week and she looks forward tp the snack that I bring her, nuts and some sort of fresh fruit. Then I do a Tea and Chat, with china cups and saucers and fresh tea made in a china tea pot, they always rave about having the fresh prepared tea and cookies, we often read the readers digest, reminiscence magazine or a story that one of my regulars has written, its usually a funny story and the residents have grown to look forward to a new one each week.

How much activity do we need to lose weight?
Physical activity is best graded into three categories:
1. Low intensity aerobic exercise - generally less than 30% of you maximum oxygen rate
2. Moderate intensity - 40 - 60 %
3. High intensity - 70%

We need to be doing at least 3500 calories a week to begin to lose weight, so at a moderate intensity it would take at least 5 days and 1 hour of moderate intensity to achieve this. 
Really any exercise is good for you, you just have to start moving.
Calculating ideal heart rate for fat loss exercise.
220-Age=Maximum Heart Rate (MHR)
MHR x 50% =  lower limit
MHR x 60% = Upper limit
Example for myself:
220-53 = 167 beats per minute 
167x50% = 84 beats per minute
167x60% = 102
A 53 year old person should exercise so that their heart rate is between 84 and 102. Maintaining your HR within this range during exercise can be accomplished by either a manual system of HR monitoring using the pulse of by a HR monitoring device, make sure you stay in this range for the required time.
 Have you figured out your best heart rate for exercise?
Today's Quote:The only journey is the journey within.
Rainer Maria Rilke

On to the next stage

May 21, 2013
Well I was at the gym this morning and all I could think about was pushing on to the next faze of this journey, next measure is in one month. Wonder what I can do for that one, I will give it my all, today I did 45 minutes on the elliptical machine and I was greeted by lots of people say we heard you had great numbers yesterday, way to go girl. Now that felt good, my husband said he was proud of what I had accomplished. I guess I can't go wrong with all the patting on the back I have gotten.
I decided to do an article on making it work, this may help others.
Exercise must incorporate the exercise that best fits the individual so that they have a rewarding experience that can be maintained long term. Points to consider.

• Ensure women feel comfortable in the chosen environment for exercise.
• Consider strategies to assist women with children, for example select appropriate times in the week, use facilities with day care and get children involved in activities.
• Encourage a sense of achievement and accomplishments to overcome fear of exercising.
• Make sure workouts use the time effectively and a time limit is set and appropriate.
• Be creative with the facilities used; for example, consider everyday items that can be used for exercise such as furniture.
• Consider the need for alternative plans, for example when it is raining use a pool instead of walking.
• Provide plans that compensate for injuries, such as using swimming for those with back injuries or joint problems.
• Identify barriers to exercise and devise strategies to minimise them, for example, putting a time limit on the length of a work out so that it can easily fit into a busy schedule.
• The appropriate types of exercise/s should be chosen for the individual's body composition, level of fitness and access.
• Realistic starting points and goals must be set in advance and regularly reviewed.
• A planned program should be used so that the time spent exercising is efficient.

I quickly realized that for me working out first thing in the morning is key for my success. I give it an hour each day and I know that my joints can take using the elliptical machine, so I stick with that. So get out there and find your passion, have you started your exercise program today?
Today's Quote; “Don’t worry about failures, worry about the chances you miss when you don’t even try.” – Jack Canfield

I could not be prouder of myself today

May 20, 2013
Well first a run down of our weekend, we had a fabulous time seeing the legendary Paul Kelly on Saturday night in Toronto. We walked alot and enjoyed the sights of Queen Street, so many pubs, clubs and cafes.
On Sunday we went over to Toronto Island for a few hours before we had to catch our train, my husband was mesmerized he fell in love with it, reminded him of Darling Harbor a bit, the sand was wonderful to walk on and there were bicycles to rent as well. It was a great weekend with lots of walking, I know I have walked alot as everything from my hips down hurt today. LOL
Now on to why I am so proud today, on March 12th I began this journey, has it been hard, not as bad as I thought it would be. Yes there were day's I hated to go and then there were others that I wanted to go and my body just wouldn't let me. Well I had my weigh in today. I am down 11.5 lbs and have lowered my body fat to 31.3%. Ken was very impressed at what I have done in 2 months. I will post the caliper results in my spread sheet.
Here is the spreadsheet from the gym.

As you can see that is just 2 months I have gone from being OBESE to ACCEPTABLE.

Now I have been told not to expect as good a numbers next month when I get measured again, but lets see how I make out, I look at it as kind of a challenge. 

I felt the earth move under my feet

May 17, 2013
well now it was a very busy day with an earth quake thrown into the mix.  I heard this rumbling and everything was shaking, at first I thought it was a low jet going over. But the sky was clear.It was a biggy, 5.2. I have never heard that kind of rumbling noise before. Very weird and strange, not sure how I feel about it. 
I did get to the gym today, I did 75 minutes then came home and showered and got groceries then met a friend at the gym to help her do a work out while I watched her 7mth old baby. So she did her work out and everyone loved seeing the baby there. Then I came home had a shake for lunch with protein and good stuff, no time to make lunch. I am about to roast a chicken for dinner and make a lovely big salad.
We are heading to Toronto tomorrow to see Paul Kelly he is a great aussie singer that we have wanted to see for years, so its off on the train tomorrow and back on sunday evening.
Do you have any plans for your long weekend?
Today's Quote; Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire which transcends everything.
- Napoleon Hill

Warming up today

May 16, 2013
I was up and at it again this morning, I am almost looking forward to my weigh in Monday, I did do my own measurements and I have lost 2 inches on everything but my arms and calves. I am very happy with that, tops are fitting looser and I have  found some smaller jeans in the closet that now fit, my favorite pair I have to wear a belt with now. I did an hour at the gym on the elliptical machine.

I was talking to a young women yesterday that has been wanting to get to the gym but with a 7 month old its hard to find the time and afford day care, so my offer to her was that if she wants to commit to losing her baby weight then I would offer to babysit for her. I know that she is feeling a little over whelmed with living in a place where she knows no one and living in a remote area makes it difficult to get out and meet new people. So this is my random act of kindness, she will get a chance to go to Florida Fitness Aylmer and start her journey.
Have you done a random act of kindness today?
How is your weight loss journey going?
Today's quote; Change the way you see things, and the things you see will change – Maurice Lindsay

OMG ALMOST AT MY FIRST 10 LB LOSS

May 15, 2013
Well I weighed in today and was amazed that I had lost 2.5 lbs more making my total now at 9 lbs.  I made an appointment with Ken to get measured on Monday morning. I did my usual work out this morning 60 minutes. I am very proud of myself for not getting to discouraged with the 1/2 lb loss and sticking to my game plan. the proof will be in the measuring, hoping to see a difference on paper.

I read an article yesterday that said the number one reason people don't exercise is a lack of time, lack of interest in exercising and injury or disability. I can attest to the disability one as for years I have suffered with severe joint pain from taking Tamoxifen, it has taken me 4.5 years to have the energy to even think about exercising. Then I had to find something that was joint friendly besides swimming, so for me its the elliptical machine, I read, listen to music and even take our tablet with me and read books on it.
So it is interesting to note that of all the reason one has to not exercise, only one is outside the control of the individual: injury or disability. The issue of lack of time appears to fit well with the many factors already outlined in many communities increasing weight; our need for food to be convenient, the increased consumption of takeaway shops and the automation of our lifestyles and food production. Have you ever seen so many "healthy" meals in a grocery store, we use to call these TV dinner's as most people sat in front of the TV and ate them maybe on Friday night, now its all to convenient. Have you ever read the package, the salt content in most of these foods is very hard. I think we should all go back to eating like cavemen, every thing fresh and home grown. I rarely eat processed food as I have several allergies and am working very hard to follow a meal plan to loose weight. I do eat all fresh vegetables or ones that I have frozen myself. I prepare fresh salads and use my own dressing made of lemon, olive oil, a bit of maple syrup and garlic.
Do you find you get caught up in the fast food frenzy?
Do you strive to eat fresh foods?
Todays's Quote;

Feeling more empowered today

May 14, 2013
I slept a little better last night, maybe the TADS are finally kicking in. I went to the gym early as usual and did 75 minutes, I think this week is going to show a loss, Ill let you know tomorrow. 
I thought I would do a paper on Physical activity and Weight loss.

It takes a combination of dietary changes along with physical activity to be successful in altering body shape than either one alone. The most effective and permanent results come from a combination of improved dietary habits with the implementation of a regular exercise plan.
As in the case of dietary changes, it takes careful planning to assure successful results from an  exercise program. Pre-planning can overcome many of the common reasons we don't exercise. A good exercise program will be specific to your needs, this will help to keep you motivated and interested in returning to the gym or to just get moving, meet with a trainer and find out what areas you need to focus on. A good training program can be completed in 45 minutes. Most of us should be exercising 5-6 days a week. You don't have to join a gym to do this, find a good exercise CD that you can use at home, hook up that WII Fit you have and try the boxing go to the local pool, join a Zumba class.
The benefits of using a trainer is they can motivate you to do that one more rep that may make a difference, they can evaluate your progress, some may also give you dietary and life style advice. An important point to remember is that often we plateau about 6 weeks into our program, I can attest to this as it happened to me, but I have persevered and am back on the loosing track.
I use a personal trainer, but if you don't have one keep track yourself, do your measurements and write them down, weigh in once a week and keep a chart, I use a spreadsheet to keep track. I have also taken pictures so I can see where the changes have occurred.
My trainer told me to come and see him when I have lost 10 lbs, I am almost there.
Have you started a weight loss journey?
How are you staying motivated?
Please leave a comment and let me know if any of this information is useful to you.
Today's Quote: I may not be there yet, but I am closer than I was yesterday.

Music Family & Fun Times

May 13, 2013
We had a lovely weekend, caught up with a good friend from the group the Sunnyboys of Australia  you can check them out here Sunnyboys, Richard Burgman is a band member and a good friend. He helped organized a Festival in Kingston Ontario, where he lives, the funds raised go to a musical instrument lending library, there were 85 bands playing in 10 venues, we had a great time.
We then went on Sunday morning and had breakfast with 2 of my brothers and their wives and even some grand-kids and also my sister and her husband, the star for breakfast was my Mom, she has been under the weather lately and realized she is still weak, I hope she rested in the afternoon. We then headed to my son's house where I was greeted with a lovely little rose bush from him and his family. We stayed for a couple of hours and I played some games with the girls, we love playing cards. Then it was back in the car and on our way back home, but first one stop at my daughter's for a lovely dinner with her and her in-laws, we had a great meal, wonderful conversation, and I received another lovely rose bush. I will plant these in the garden when the weather clears up again.

My lovely flowers.
I was at the gym this morning and did 70 minutes on my friend the elliptical machine. I feel pretty good today, even with being away I feel I had control of my eating, yes I missed some snacks but I didn't try to make up for them during the next meal. I feel I stayed accountable to my goal in getting this weight off. I even snuck a step on the scales today to be sure I was ok, and I was down a 1/2 pound, yippee, so I will see how weigh in goes on wed. I am feeling better about my goals this week. I was feeling a bit defeated over the last few weeks trying to get back on track at the gym, I feel so much better about it today.
How was your Mother's day weekend?
Did you enjoy a lovely meal prepared by someone else?
Today's Quote: “By fully experiencing and going beyond an emotional block - through the layers of doubt and fear - you experience the emotion of who you truly are.”
― Stephen Richards

TGIF, hoping for a nice weekend, HAPPY MOTHERS DAY TO ALL THE WONDERFUL MOM'S

May 10, 2013
Ahhhh it cooled down over night, I hope it lasts for the weekend. My weekend will be busy but worth it to spend some time with our Mom, she is getting stronger everyday.
 I headed to the gym at my usual time today I did my usual hour,  and it got me to thinking is there a right and wrong time to exercise.
Turns out there isn't a right or wrong time it depends on when’s the best time for you.
The best time of the day is when you will do it most consistently, because the benefits of exercise are tightly linked to the amount you do on a consistent basis. It’s not just what time, but what activity, with whom and where. This mix of factors for people come together to result in being consistent.
Everybody’s DifferentDifferent people will have different preferences and predispositions with regard to how they respond to exercise at different times of the day.

For example, if you’re much more likely to work out consistently with a partner, then you’re better off to opt for a social part regardless of the time of day, on the other hand, some people like the solitude, the chance to get away.

You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently.
If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out. Try to choose a time of day that's most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.

Fit in FitnessThe Canadian Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of 3-10-minute increments.

For example: 

• In the morning, park 10 minutes away from the job and walk briskly.
• Take the stairs, really get that heart pumping
• At lunch, walk 10 minutes in or around where you work.
• In the afternoon/evening, walk briskly 10 minutes back to your vehicle.
• Call a freind for a walk in stead of that coffee

And there you have a 30-minute workout!
Accumulation across the day doesn’t have to be performed in one bout, but can be across the day. More is better, but we’re absolutely certain even modest amounts are much better than being sedentary. And remember, “exercise” is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time.

So get moving — at the time that’s right for you!

Today's Quote: Just do it.™ -Nike, thought this was fitting for today's writing.

Please let it rain and wash away all this pollen

May 9, 2013
I am finding it very hard to breath with the trees starting to really take off.
I managed 45 minutes this morning at the gym, but have felt really tired the last couple of days.
Off to see Mom this weekend and hope she is improving. Will keep you posted. Been a busy day today but the house looks much cleaner and the winter stuff is away and summer clothes are out.
Have you started your spring cleaning yet?
Today's Quote: “The trouble with not having a goal is that you can spend your life running up and down the field and never score.” – Bill Copeland

The allergy test

May 8, 2013
Well I said I would share my allergy test with you so here it is.

 

OK to recap, these the range is between 20 - 40 so anything above that is a sensitivity, I had some that are fairly high. I now see how the great out doors is affecting me. 

I had suspected some foods, but had no idea about some of them. Some of the foods I never eat or drink like coffee, I have never drank it and I hate grapefruits so that's not a problem to get rid of lol.

I will work more of the other things, I had already cut out gluten for the most part and now I need to work harder at it. They gave me some recipes so I will try them out and keep you posted, if they are good I will share them with you.

I made it to the gym this morning and did and hour on the elliptical, I pulled a muscle in the back of my right leg last night so I was a bit sore. I now realize I can't use the weight loss resistance on  the elliptical, it hates me and I see to injure myself on it so back to what works. I was also down 1/2 a pound, not bad for being away the last few weeks. I feel very tired today I think its the allergies, I am so stuffy today, I may have to close the windows at night and put up with the heat as I seem worse since I have been opening them. I have also started a tablet to help with my adrenal glands, they aren't working right so I will try this and see if it helps my energy levels in the afternoon and evening and it should help me to sleep better.

Have you ever had allergy testing done?

Do you have foods that seem to bother you?

Maybe its time to get checked out.

Today's quote: We must let go of the life we had planned so as to have the life that is waiting for us - Joseph Campbell. 

I had some allergy testing today

May 7, 2013
Well I did it, I went and saw Dr Michaelson today to have the allergy testing done. It's very amazing once you see the results, I'll scan them in later on today. I am having a busy day today because of blood work, Dr apts, and now getting ready for my art class this afternoon. Then after I am going to try to head to the gym, hubby's off to the hockey game so I will take advantage of that and get my exercise gear on. I'll check back in after dinner.
I managed to get to the gym after my art class and did 45 minutes, it seemed warm in there, guess that's why I like going in the morning.
I decided to have a salad with chicken on it for dinner, simple and easy to prepare since I had the chicken in the fridge. One thing I found out today I can't have balsamic vinegar any more, so I made my salad dressing out of virgin olive oil and lemon juice and added some crushed garlic and a tsp of maple syrup. It was very yummy.

 
Do you have symptom's of allergies to foods or your surroundings, might be time to get checked?
Today's quote;“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
― Maya Angelou
I feel like I am that butterfly, changing as I go. Do you think like this?

I had some allergy testing done tody

May 7, 2013
Well I did it, I went and saw Dr Michaelson today to have the allergy testing done. It's very amazing once you see the results, I'll scan them in later on today. I am having a busy day today because of blood work, Dr apts, and now getting ready for my art class this afternoon. Then after I am going to try to head to the gym, hubby's off to the hockey game so I will take advantage of that and get my exercise gear on. I'll check back in after dinner.
Do you have symptom's of allergies to foods or your surroundings, might be time to get checked?
Today's quote;“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
― Maya Angelou
I feel like I am that butterfly, changing as I go. Do you think like this?

Back on track after a busy few weeks

May 6, 2013
Well Mom is feeling much better and gaining strength every day. So now it's time for me to get back on track. I did alot of gardening on saturday and sweat buckets. I also went to the gym on Sunday afternoon as I had missed a few days last week with Mom in hospital. I am happy to say my weight has stayed the same. Now its time to boost it up a bit. I did 45 minutes yesterday and today I did 60 on the fat burn setting. Today I also went to see a Dr Michaelson in Ottawa he is great with allergies, so tomorrow I will be having some testing done, see if I can get to the root of this stuffiness.  So I won't get to the gym untill I am on my way home, I hope there is time before my painting class. I'll do a weigh in on Wednesday. I went in to a book store today looking for a self help book. The store clerk suggested The Book of Awesome by Neil Pasricha. I'll let you know if its a good read, so far I know the author grew up in Toronto, so it's great to read something from our own country.
Did you get out and enjoy the weekend?
Do you think we are going to pay dearly for such an early summer?
Today's Quote:
I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'
Muhammad Ali

I have a family Doctor

May 3, 2013
I got to meet my new Family Doctor today, she was very nice and about 30, I love that she is young and fresh out of school, she spent an hour with me going over my history and making suggestions for some of my issues, which I thought was great. I am going for some blood work and we will meet again on the 15th to make a plan. She was very happy to hear that I am going to the gym and working out. My BP was with in a great range. 
When I left the Doctor's office I headed to the gym and did my hour on the elliptical machine and then came home and called Mom to check in and see how she was doing, she seems to sound much better these days.

Some more useful information:

Portion Size And Overeating

People given large servings of food eat more than those given smaller servings, even after they have been taught about the impact of portion size on consumption. Learning how to engage in mindful - rather than mindless - eating also did not decrease food intake by a significant amount in those given large servings.

The study, published in the Journal of Health Psychology, highlights the need to find new ways to reduce the effect of portion size on overeating.

"If no effective approaches are found, it may be necessary to develop policy-related changes to provide a healthier food environment for people," said the study.

Portion sizes in restaurant and at home have increased dramatically since the early 1970s, and are thought to have contributed to rising obesity levels.

"Studies have consistently shown that increases in portion sizes for a wide range of foods and beverages result in increased energy intake. And the impact is not affected by factors such as hunger or the taste of the food," the study said.

The team's study of 96 women is the first to examine the effectiveness of educating people about this phenomenon. Participants were served either a 350 gram portion of macaroni pasta with tomato sauce for lunch, or a 600 gram portion.

Those in the education group were given a brochure about how external factors, such as mood, advertising, portion size, and social and cultural influences can contribute to overeating, and then asked to write about how these factors had influenced their food intake in the past.

Those in the mindfulness group were also taught how to focus on the internal sensations such as the taste of food and feelings of hunger and satiety, before they were offered the pasta.

"Neither of these brief exercises reduced the effects of portion size. Overall, participants in the larger portion group consumed about a third more pasta - 69 grams - than those in the smaller portion group, " the study stated.

This difference amounts to about 87 kilocalories, or 365 kilojoules, of extra energy.

Are you watching your portion sizes?

Today's quote:

Find a place inside where there's joy, and the joy will burn out the pain.

Joseph Campbell

 

Mom is doing better

May 2, 2013
Sorry I haven't blogged much this week. My Mom has been in hospital with pneumonia and awaiting a pacemaker. I got the call Tuesday morning after the gym at 9 am and had to head to Kingston. They inserted the pacemaker in the afternoon and on Wednesday morning I took her back to the nursing home in Napanee. She was glad to get home and had many of the nurses welcoming her back. I am so happy to know she is well taken care of and resting well. She will be weak for a while as her one lung is still very rattly, and they told her no repetitive work for a few weeks, so this has ended her 14 hour days of knitting. I picked her up some books and she has already started reading them.
Glad to be home. I will catch up tomorrow.