337.2 lbs - the progress continues

337.2 lbs

The progress continues. At this morning's weigh-in I was 337.2 lbs (152.9 kg).

Trying to like the snow - never say never

I was talking to my friend Jerri this morning about people taking care of their health. Without our good health, we have nothing. It's even more important than taking care of our kids (or, at least, it should be), and more important than our husbands/wives/girlfriends/boyfriends/significant others. It's too easy for us to sacrifice our own good health for the approval and well-being of others. But, if we're sick (or even just sicker than we could be) then we are doing them, and certainly ourselves, a dis-service.

Despite living in Montana on and off for almost 20 years now, I've never been a fan of the snow and ice and freezing cold temperature. These sustained periods of below-freezing daytime temperatures, with nighttime lows down to 0 °F (-18 °C - yes, that's MINUS eighteen Celsius!) are no fun.

Given my dislike of the cold and snow, plus my general state of physical fitness (i.e. my lack thereof), I've never tried - nor can I currently imagine enjoying - Nordic or cross country skiing. So, my aim for the end of 2016 (when I'm much fitter, and after the summer [when there's more snow back on the ground]) is to try cross country skiing to see if I like it. By then, I will have completed my 100-mile Pacific Crest Trail section hike (at the end of May). I should also be a lot closer to weighing only 200 pounds (90 kg), and my strength and stamina will be such that I can actually ski for 10 miles or more within collapsing from exhaustion. Maybe, in those new circumstances, just maybe I'll actually enjoy the snow for a change.

338 lbs (153.3 kg) this morning

On a separate note, I'm happy to report that the holiday season, from Thanksgiving (349 lb) until Christmas (338 lb) saw my weight loss journey continue, with no major upsets. Eleven pounds in a month isn't bad. At my weigh-in this morning, I tipped the scales at 338 pounds even.

Milestones falling, slowly but surely

339.6 lbs (154 kg)

After a few ups and downs, I finally managed to break through the 340 lb barrier (just) this morning. It hasn't been easy, with birthdays and holidays, and everybody overeating at Thanksgiving and Christmas. I tipped the scales at 339.6 lbs (154 kg).

Just for kicks, I decided to measure my waist circumference today too. I have actually lost an inch in the last month or two. It's difficult to tell exactly, because today was the first time I was able to measure in inches instead of feet! (Not really; well, almost). I've told people before, it doesn't matter that it's only an inch at a time. If I repeat the feat a dozen times I'll have lost 12 inches! If I only lose 10 lbs a month, it's okay. I just have to repeat it for another 16 months and I'll be back to normal. OMG, I haven't been "normal" since my mid-20s.

Back on track after a week off

I had a week off from going to the gym. Last week I was trying out some new "foundation garments" that were supposed to reduce chafing of the thighs. Instead, they caused a sore spot in a more delicate area. Not fun! Last night was my first time back at the gym and the swimming pool since then. It was a short workout, but much needed. My heart rate got up into the aerobic zone for a while, and the swimming afterwards felt great!

37 minutes - 1.5 miles

The result of my 'good' eating for the past week paid off this morning on the scales.

340.6 lbs (154.5 kg)

340.6 pounds is the lowest I've been in a while.

Slave to the little electronic gadgets - you bet!

For the second week in a row now I've been able to get to the gym twice already by Tuesday (thanks to G and to Ann. I couldn't have done it without you).

This evening I only did 1.5 miles in 37:38 minutes, but it was "interval training" where the machine automatically goes 'uphill' at certain intervals (it seemed like every five minutes). When I'd finished, I had only accumulated 9,950 steps for the day - oh so close to 10,000. Was I going to go outside and walk the extra 50 steps to get myself over the ten thousand mark? You betcha! It's funny how these little electronic devices (pedometers) can make you do things that you otherwise wouldn't dream of. And I've said before, for me, it's very largely a psychological game of tricking myself into doing it. If I need an electronic device to help me, I'm all for it. I think that's why so many health coaches recommend them, because they know that we all do it. We are all beholden to the influence of these plastic patrons.

In a previous post, I had quoted a Guardian article (http://www.theguardian.com/commentisfree/2015/nov/05/put-off-death-by-ambling-about-a-bit-more-whats-not-to-love-about-walking) which said that pedometers are, "...your jailer, minder, boss and mum", and "move[s you] into the steps-bore A-league". It's true.

If you have an Android smartphone, you should take a look at the Google Fit app (https://play.google.com/store/apps/details?id=com.google.android.apps.fitness) which tracks activities like walking, running and cycling in real-time, with no need for a $100 gadget (not when you phone has already cost you three or four times as much, right?) It integrates with other nutrition and sleep apps (I also use one called Withings Health Mate, for example). You can't beat the price (free!) and the functionality keeps improving all the time.

Beginning high intensity interval training

Okay, maybe not high intensity interval training; perhaps medium intensity interval training. There's a story behind that. Anyway, Monday was another day for doing 2 miles on the treadmill at the gym and a good half hour of swimming afterwards.

2 miles, with "hills" every 5 minutes

The results are still getting better:

342.8 lbs, a new recent low

Third visit to the gym this week

2.4 miles of walking in a whole hour. Yay! That's the first time I've done a solid hour on the machine. Making progress.

2.4 miles walked in 60 minutes

There just wasn't quite enough time for swimming this evening, and my legs are very tired. I shall sleep really well tonight.

My weekly average number of steps has been steadily increasing, from 20,000 past 25,000 to over 30,000 in the past few weeks. As of this moment, I've reached 40,000 steps, and exceeded 10,000 daily steps three times this week.

Second visit to the gym this week

Yesterday was another chance to make up for my sluggishness the previous two weeks. 

Only 1.5 miles, but better than nothing

1.5 miles of walking followed by half an hour of swimming. Nice! 

That was my second visit to the gym this week. This evening will be the third time. It'll be interesting to see if it has any effect on my weight at the weekend.

Start small, be consistent

I was sharing some advice with a friend just now which I thought would be good for everyone who feels overwhelmed by the prospect of losing weight by increasing their amount of exercise. I said:

#1 tip - start small and be consistent. You don't have to be Hercules and make big changes on day one. The most important thing is to do the small daily things on a consistent basis.

It may seem like walking half a mile is nothing. It's not nothing - it's half a mile.

And tomorrow's half a mile makes a whole mile. Pretty soon, if you do it every day, you've have done 2.5 miles in a week, 10 miles in a month.

So, don't be thinking that you have to do great things immediately. If you haven't been very active in the past you need to start off slowly, but do a little bit each day.

345.4 - Made it past Thanksgiving and birthday okay

After several days of not going to the gym, I went last night (thanks, G) with the intention of walking for a whole hour and swimming for another half hour. As it happened, I could only comfortably manage 30 minutes on the treadmill and 30 minutes of swimming. My knees ached. Evidently, I'd left it too long since my last gym visit. I intend to remedy that this week.

Half an hour is better than nothing at all

This morning - much to my surprise - I tipped the scales at 345.4 lbs (156.7 kg).

345.4 lbs today

So, the downward journey continues.

End of year target is 327 lbs

Fermented products for better gut bacteria health

My diet has changed slightly in the last week or two. I'm still limiting carbs a lot, but have added more fat back in. I'm also taking in more fermented foods and drink (sauerkraut, pickles, kefir). I haven't started eating sourdough bread (carbs from the flour would be worse for me than the fermented dough), and I haven't started making miso soup for myself yet, but I will. I'm not brave enough to try kimchi yet. My daughter has been drinking kombucha (a fermented, lightly effervescent sweetened black or green tea drink) lately. It's okay. All of this is to improve and increase the numbers of "good bacteria" in my intestines. 

Extra days off lead to excessive reading (a good thing)

** Originally written last week but only published on December 1st **

Yesterday was Thanksgiving day in the US, so I was off work and had lots of time to read. Some of the things I've been reading about food and nutrition lately talk about:

• the value of fermented food and drinks (pickles, sauerkraut, kefir)
• how the human gut is the second brain
• the importance of fiber in our diet
• the merits of intermittent fasting versus eating multiple smaller meals each day
• low carb diets, high in fats (like Paleo), with or without grains and gluten

I remember when I lost a lot of weight once before, when I was living in England back in 2006, I drank a little bottle of Yakult probiotic dairy (sugary) drink each day. I wouldn't do that now, but I would be okay with other fermented foods and drinks. 

Butter is back in favor, and high in flavor

If you only read one other thing today, let it be this:
http://www.nytimes.com/2014/03/26/opinion/bittman-butter-is-back.html

It's an article by food journalist and author Mark Bittman, talking about the benefits of butter. After being told for 40 years that saturated fat in butter is bad for us, the consensus is shifting again back in favor of 'real' butter and away from highly processed margarines, etc. As Bittman says, "...the real villains in our diet — sugar and ultra-processed foods — are becoming increasingly apparent".

349 - my lowest in three years

Once again, I'm on a downward trajectory, which is good.

349 lbs (158 kg), my lowest in three years!

There were a couple of evenings in the past seven days when I didn't want to get up and walk, but I knew I had to to keep up the momentum. I'm glad I did. When I weighed in this morning I tipped the scales at 349.0 lbs (158.3 kg). I don't think I will make my target by the end of the month but that won't stop me trying to get as close as possible.

Today saw our first major snow storm of the winter season in this part of Montana. My walk home took 35 minutes instead of the usual 25 minutes, and my stride length was shorter, but that's okay. I'd rather get home in one piece than with a broken hip from falling on the slippery snow. It was a much harder workout than usual. It was really funny, in a way, to receive at least five offers of rides from work back to my apartment, only to turn them all down with an "It's okay. I need the exercise."

Knowing that, for me, most of the battle of losing weight and getting fitter is a psychological game I have to play against myself, I have also turned down all invitations to Thanksgiving dinner. It's probably the single worst time of year for overeating, which I already know I'm prone to. So, instead, I've suggested to my friends that I can come the following day (Friday) or at the weekend, when there's usually the same food left over, but minus the pressure to have two or three spoonfuls of everything when one is an appropriate serving size.

A sluggish week is behind me now

Last week was a bad one in terms of progress towards my goals. A couple of friends and I were celebrating our birthdays (mine is November 28th, thanks for asking), so I ate out a couple of times, which I haven't been doing much of lately. Eating out always means struggling with extra large portion sizes, a terrible lack of vegetables, and an extra load of carbs that I usually try to avoid. But it was for a special occasion, so I happily made an exception. It also meant not going to the gym a couple of times, which I really missed.

I also had a pulled muscle in my back, which made walking uncomfortable anyway. So I was delighted to be able to do another 2 miles on the treadmill last night, followed by a good half hour of swimming (thanks, G!)

2.0 miles in 48 minutes 22 seconds

I managed to get my heart rate up to 140 bpm and keep it there for most of the time, so I knew that the sweat and my rate of breathing were consistent with a good aerobic workout. By the end of it, my feet were a bit sore, so the swimming was a blessed relief.

Once more tomorrow and the weekly treadmill walking trifecta is complete

Yesterday, I was fortunate to get a ride to the gym for a couple of hours (thanks, Ann!) I walked on the treadmill for two miles, then swam for an hour. It felt great.

Tuesday's tally: 48:44 minutes and 2.0 miles

Today, I decided to try something different. Instead of walking on the level (or near level), I cranked the machine up to a 5.5% incline, which is akin to what the first five miles of next May's 100 mile PCT hike will be. That's steeper than when I walk home from work.

Wednesday's steeper grade: slower and not quite as far

I managed to keep my heart rate up at about 140 bpm, which is a good aerobic level for me.

When I walked back from the health center (which is just down the road from me) today, I made a point of slowing down slightly but not stopping altogether to have to catch my breath. I've got six months to train myself up to a point where I can easily walk uphill for several miles without huffing and puffing.

Regular consistent application of small steps leads to big gains

When I first started walking to walk, in mid-June, I timed myself. Going to work took 22 minutes (it's downhill) and it took 28 minutes to get home from work (it's uphill - an elevation change of 100 feet over 0.7 miles). Gradually, week by week, those times have gone down from 28 to 26 to 25 minutes. Now, I can regularly get home in about 22-23 minutes. On frosty mornings, when I don't want to hang around outside (I leave at 06:15), I can now easily get to work in 15 minutes.

Yesterday, I had made arrangements to meet my friend Elaine at my apartment after work. Without the aid of my reading glasses, I had mistakenly thought that she'd said she would be there at 4.50. In fact, she had written 4.30 in her text message. When I discovered this (after donning my glasses), I thought, "Oh heck, I don't want to be late", so I deliberately walked home a lot quicker. I also didn't stop as much to catch my breath. Imagine my surprise and delight when I checked the clock upon my arrival back home and discovered that I'd walked UPHILL in 15 minutes! I couldn't believe it. That's a 2.8 mph pace up a 2.7% grade hill.

Then, today, I decided to try walking home a little bit slower and deliberately not take any 15-30 second breaks to catch my breath. Normally, I have half a dozen spots where I might regain my composure quickly before carrying on. Today, zero stops. I still made it in 23 minutes, which I'm okay with.

Even if the progress is measured in tiny steps, 100 tiny steps in the right direction are still equal to a whole lot of larger ones. As long as I'm constantly improving, measurably, I'm happy.

So close to a milestone - 350.2 lbs

350.2 lbs (158.8 kg)

After eating well (making good choices, not consuming copious amounts) for a few days and having been walking quite a bit recently, I was quietly confident that I might break through the 350 pound milestone when I stepped on the scales this morning. Doh! Missed it by that much! Now it's onward and downward towards my end-of-November goal of 341 lbs.

Cauliflower tortilla recipe

This versatile cauliflower tortilla recipe is super simple and allows you to "have your cake and eat it", so to speak, if you are trying to avoid wheat flour. The ingredients are very straightforward:

• a large cauliflower, with the stem and leaves removed
• one or two eggs (depending on how large your cauliflower is)
• seasoning to taste

That's it! 

Then, preheat your oven to a moderately hot 375 °F (190 °C, Gas mark 5). 

Using a blender or a food processor, pulse the cauliflower until you get a texture finer than rice. Steam the riced cauliflower over boiling water or in a microwave for 5 minutes.

After letting it cool for a few minutes (so that you don't burn your hands), place the steamed cauliflower in a wet dish towel and squeeze out as much excess water as you can. You should be able to get out a lot of water; be really aggressive about squeezing it or you’ll end up with soggy tortillas later.

Cauliflower, eggs and seasong

Transfer the cauliflower to a bowl. Add in the eggs (one if it was a small cauliflower, two if it was large), salt and seasonings (you can use any spices you like). Mixture should not be sloppy wet. Use a rolling pin for thinner, larger tortillas.

On a baking sheet lined with parchment paper, separate the mixture into 6 balls of equal size, and spread each ball out on a parchment-lined baking sheet to make six small circles.

Place in the oven and bake for 10 minutes; then flip and cook for another 5 minutes. Allow to cool.

The finished product

Alternatives for flavoring water without Aspartame

Water flavor enhancers

After reading some more about the safety (or not) of Aspartame, I've decided to get rid of all the products in my apartment that contain it. The two things left were sugar-free chewing gum (more on that later) and water flavor enhancers.

Filtered water with lemon slices

I'm not opposed to drinking plain water but it's easier, sometimes, to drink it when it has some flavoring added. I still have to experiment with cold brewed teas. In the meantime, I will be trying out simple sliced lemon. It's not that my tap water at home tastes bad. I would just like some variety. I currently filter my tap water in a jug in the fridge but it's really only to get rid of the chlorine smell.

If you have any good recipes for flavoring water, please share them with me. If I get enough, I'll create a new web page with those recipes so that everyone can enjoy them. Happy hydrating!

351.6, a new low

351.6 lb

This morning's weigh-in was exciting for me. I tipped the scales at 351.6 lb (159.5 kg) which is right on track to meet my personal end-of-month goal. I was a bit worried that I would lose the momentum during my week of vacation if I was at home all day with a fridge full of food. Thankfully, I wasn't distracted from my mission. In fact, I'm more determined than ever to get out and do the exercise needed to succeed with the big hike next May (check out http://www.ergoob.org/pct2016 if you haven't already).