Documentation of personal experiences during a 12 week challenge to get fit by implementing changes in areas of nutrition, exercise, and weight to reduce risk factors for heart disease.

5-14-08 The next 12 Week Challenge for me.

Greeting Blog Fans.

Starting on Sunday, May 19, I will be continuing to challenge myself for the next 12 weeks.  This will take me through the Summer, until August 10.

For the most part, I will be trying to continue with healthier eating and habitual exercising.  Since setting goals, with deadlines and planned interventions, seems to work a lot better than vague intentions, that is what I will do.

Goal # 1.  Continue to focus on eating which will help with control my cholesterol  and high blood pressure as well as help with weight control. 

Plan.    A.  Limit the  amount of salt added at  table.  Try 1/2 tsp./day.

            B.  Drink water.  Aim for  32 oz./day in addition to other fluids. 

            C.  Make a list of the 10 worst fat, cholesterol ,and salt

                 containing foods and avoid these in my eating-for the 12 weeks

            D.  Journal food eaten.  At least every other day.

            E.  Limit desserts to 2/week

Goal # 2.   Maintain level of exercise of 30-60 minutes, 4 times per week

 Plan     A.  Workout with Dan at  the Y at least 1 day per week.

            B.  Work out at Y on my own  at least 1 day per week.

            C.  Summer yard work at least 2 hours per week

            D.   Work with weights at least 20 minutes twice per week.

            E.  Once a week, try an additional outdoor activity, such as biking,

                  tennis, golf, running, walking with a friend, etc.

Well, that's it for now.  Anybody want to get on board with me and see how we do?

Lida

                                                                              

Posted by: Lida Deutsch on 5/14/2008 at 5:48 PM | Comments (0) | Permalink

Still at it.

Hi Everyone,

Next Monday, there will be one more Forum article update on the Challenge.  Yesterday, Randy, Summer and I met with Erin to discuss and share our overall experience and impressions of the past 12 weeks.

Each of us has had a little different perspective.  We started the program with different backgrounds, different life styles and different goals.  Though each of us had as our main objective to become healthier, our specific goals were different, in that we chose which areas of our health needs we wanted to address.  We hope that many readers have been able to identify, in some way, with one or more of us as we struggled our way through the process.  The ups and downs that we experienced each week are not unique.  Most people who commit to working at improving nutrition, exercise and attitude will experience similar doubts as well as successes.

Ultimately, we are able to measure our success in different ways.  For me, my greatest accomplishment has been in the area of getting more physically active.  Intentionally focusing on improving my attitude toward the benefits of exercise has been very important.  Self-talking my way through my natural, negative thoughts about exercise, helped me get through the initial, difficult sessions.  The encouragement and skill of the Exercise Specialist, as well as the support by my family and friends, was a very important part.  Once I managed to persist for several weeks, and began to notice improvement, myself, I became more dedicated.  I am certainly counting on this experience to help carry me through the NEXT 12 weeks of my own challenge.  Summer time activities should present ample opportunity to keep active in enjoyable ways, as well as gym time routines.

Feeling better cannot be measured in numbers or other statistics.  You will just have to take me at my word, that this is the case for me.  My self confidence in my ability to impact my own health has improved as well as my confidence that I can continue to make headway.  There are plenty of aspects in my own health and illness that I have little or no control over, that to know that there are certain things I can do that will have a positive impact on my overall quality of life, is very reassuring.  I owe it to myself and those who care about me, to continue to put forth the effort to do my very best.   And, I have proved it to myself that I can change very old habits.

Realistically, I am not yet what one might consider a "Poster Child" of fitness success.  I have many areas of weakness that will need to be addressed.   Those areas, I must continue to set small, regular goals to change.For the next 12 weeks, I will be developing another set of goals to help insure not just maintaining my current level of change, but also to continue to add more areas to improve on. 

I will continue to blog my goals, plans, efforts, and experiences for my own benefit as well as for those of you who are interested in following along.  I would just love to have some of you join with me on any goal you would like to share with me.  Check in with me, in a couple of days, to see what my specifics goals and plans will be.  And, I will begin the NEXT 12 week Fitness Challenge.

Sincerely, still challenged and still at it.                                                 Lida

Posted by: Lida Deutsch on 5/06/2008 at 1:42 PM | Comments (0) | Permalink

5-1-08 Wrapping Things Up

Dear Readers,

The end of the Forum Fitness Challenge is Tomorrow.   Being chosen as one of the participants has been a real gift.  There were moments when I wondered what I had gotten myself into and how I would manage all the activity.  All said and done, this has been one of the most challenging but enjoyable events of my life.

Today, I met with my Dietitian one last time.  I asked for more information on cutting salt and cholesterol from my diet and she had some good thing to share about that.

Dietary and Nutrition at Southpointe are on the 3rd floor.  When I walked up the stairs today, I made a mental note that I was able to walk up there with out having tired legs or getting a bit short of breath.  That was not necessarily the case at my first visit.  It's a small matter, but not unimportant.

One of the reasons I took the big leap to apply for the challenge was the fact that we would be given full membership to the Meritcare fitness facilities, Trainers to work with  twice a week, and visits with the Dietitian as we needed.  The value of this in dollars and cents was indeed a prize.  More importantly, the value of the individualized assessment, teaching, training, and personal support and encouragement, was, as they say "priceless."  That, is probably the most imortant reason I was able to have success in changing habits. 

Time will tell if I can hold onto the new habits of eating better and exercising regularily.  I certainly intend to continue on, and report in from time to time.  My husband Dan, who has been my main fan and supporter will also be there to cheer me along.  He told me that I am his "Fitness Hero".  Working out together is something I am looking forward.  If you have a friend you can workout with, it is very helpful.  But, there are always others there too.

If you have been a non-exercising person and wonder if you can go from zero to 45-60 min. 3-4 times per week, I say, "Yes you can".  No one is more surprised than me that I have done this.  Now I know, that once you get into a routine, and then have to miss a day, it does not feel right.  I do not WANT to skip a day.   I used to think that some of the proponents of regular exercise  were making empty promises about some of the benefits.  I used to think to myself, "Yeah, well that is easy for you to say".The benefits are there, waiting to be gotten hold of.

Thanks for tuning in.

Lida

Posted by: Lida Deutsch on 5/01/2008 at 8:16 PM | Comments (0) | Permalink

4-29-08

Hello Blog Readers,

This morning I attended the Yoga-Lates Class.  I had wanted to get in some cardio also, but that did not work out today.  My Exercise Specialist, Charlotte, is not available this week and my Exercise Partner/husband is healing a sore back. (I have got to get him working on some back strengthening exercises or hire someone to clear our drive-way, if we have any more heavy, wet, Spring snow.)  Anyway, I am on my own this week.  The thought occurred to me, that with the "Challenge" wrapping up,  I might have to work harder to motivate my self to get to the gym.  I guess time will tell, but so far I feel petty sure I want to keep up with the 3-4 session  per week.

Another thought that I had, was that I might let up on my eating choices and make room for some of my old favorite foods.  However, I think some of the new choices/habits are taking hold.  For example, at the grocery store, I thought I was hungry for some old favorite candy, only to find that it tasted TOO sweet and upset my stomach.  So, now that is no longer one of my favorites.  And, I really want to continue to lose some weight, even if it is only 1/2 pound a week.  Working harder to pick some lower calorie foods and less sweets, is the key for me.  I just have to keep walking past those foods when I see them.  Here, I need to use some determined self-talk.

When I applied to be chosen for the challenge, I wanted to make some permanent changes.  Trying to change an old habit or start a new habit, I think it helps to work on short term goals.  Even a week at a time is a good start.  But it is the persistance, over time, enough time, to see and feel results, that will make for lasting changes.  The temptation to think of the past 12 weeks as a time I pulled out of my usual routine, to work on my goals, was there initially.  As time went on, it was not possible to put the rest of my life on hold, and I accepted the fact that I would have to make changes that fit into my already full life.  This was an important realization because it has kept me focused on making changes that I can realistically live with, not just some temporary plan I can go on and off of like some dieting tends to be.  I am sure this is a stumbling block for a lot of people.  For me, so far, so good.

Another area I want to continue to develope a strategy for, is how to handle those "Special Occassions"  that can become an occassion to undo healthy eating.  There are always some special reasons to celebrate something.  Our culture  promotes associating a celebration with eating.  The abundance and variety of food choices at all sorts of events,  is a set-up for overeating.  Somehow  I(we) need to reign in this overdoing.

That if for today.     Lida                                                

Posted by: Lida Deutsch on 4/29/2008 at 6:13 PM | Comments (0) | Permalink

4-26-08 What's in my Fridge?

I was able to get to the gym 3 times this week.  I decided to rest a couple of days because of a strained abdominal muscle.  But, I spent most of today helping a friend paint her basement.  That didn't cause any pain and I think it turned out to be enough of a work out for the day.  Now, if I can just figure out how to get the cement paint off of my hands.
 
My refrigerator needed a cleaning.  As I returned from the grocery store and put away my things into the clean fridge, I was taking note of how my choices of food was looking.  I had several fresh vegetables including, cabbage, celery, carrots, and potatoes, which I used to make into Borscht (soup). This is a German beet soup and is pretty healthy accept for a bit of cream that is added to serve it. (I wish I had tried the fat-free half and half)  I filled my fruit bowl with grapefruit, oranges, and bananas.For snacking I had some fat free pudding and sugar free jello with mandarin oranges. There's yogurt, some cheese, and some skim milk.
In my pantry I have a variety of cereals, granola-fruit bars, and canned fruit.  I have baked cookies once in the past 12 weeks, so I still have a fair amount of baking supplies around.
Occasionally, I have thought of baking a cake, but have decided not to.
 
Yesterday, I was reviewing information on low cholesterol eating and heart healthy eating, as well as how to cut salt for high blood pressure.  I have put together a list of some of the best foods to include and some of the worst foods to avoid.  Keeping this list handy, will help me train myself to remember to work on this.  Except for mocha flavoring in my coffee, you will be happy to hear that I have not had any chocolate or candy this week.  As the weather warms to "not Winter", I will put away my coffee drinking and switch to iced tea or other Crystal Light drinks.  My water consumption has improved as I drink quite a bit during my workouts.  I have been thinking about getting filter for my kitchen faucet.
 
Tomorrow, I will be at the gym and will repeat the fitness evaluation that I took at the beginning of the 12 weeks.  Hopefully this will validate some of the things I have been working toward; more strength, and stamina.  We shall see.
 
My lab for cholesterol will not be repeated just yet, but hopefully I will see something better there down the road.  Since stopping my medication for high blood pressure, 10 days ago, my blood pressure has edged up a bit, but has stayed in the normal range so far.
 
Signing off for now.
Lida
 

Posted by: Lida Deutsch on 4/28/2008 at 9:04 AM | Comments (1) | Permalink