Kathy Week 77: I Feel So Squeaky CLEAN!

Well, I did it. I took the plunge and started the "Clean" cleanse diet last Wednesday.

I plan to stay with the cleanse for a full two weeks. The author recommends three weeks, but we'll be traveling by then, and I don't think I can manage the blender meals while we're on the road.

So far I have been eating CLEAN for 6 days.

I was skeptical going in, but I wanted to give it a try. I wasn't having much success with other methods of getting my weight down those last 10 pounds. Plus, I noticed that I was pretty much constantly puffy, with swollen knuckles, etc. Maybe there are some foods that my body isn't tolerating so well? Maybe it's true that our modern lifestyle is filled with toxins and my body was on overload?

I talked it over with Mark, and he said he wanted to try it, too. Yay! That makes it so much easier than trying to prepare food for two different eating styles. Mark is a CHAMP. Plus, his stomach had been bothering him for a while, and he wondered if cutting out some foods would help him feel better.

So far, the thing that has amazed us both the most is that the foods for the cleanse are so amazingly delicious. And filling. We hardly ever feel those hunger twinges.

Bonuses so far: I am sleeping 8+ hours a night with no difficulty. If I wake to go potty I can fall right back to sleep. My rings fit over my knuckles early in the day (used to be I'd wear them on the wrong finger until the afternoon, when the swelling had finally gone down enough to get them on the right finger).

And I am losing weight!

Hoo boy. It's almost a little scary, except I feel so good. I don't have food cravings and I am almost never hungry. Wait, I take that back. Tonight I was longing for a piece of garlic bread to go with the lamb chop I was enjoying. But seriously, I cannot believe how the pounds are dropping off.

How much weight have I lost?

On Wednesday morning I weighed 142 pounds.
This morning I weighed 136 pounds.

6 pounds lost!!!

I know, of course, that the first two or three pounds were extra fluid my body had been retaining.  But  I am back to a weight I can live with while the rest of the pounds come off gradually.

Seriously, Skinnies, I am very pleasantly surprised so far with how well this is working for me. I have read lots of articles about unhealthy cleanses. I knew the red flags: all you lose is water weight, they strip your body of nutrients, you are constantly hungry, etc, etc. But when I read the book, I was impressed that this cleanse isn't so extreme. The food portions are reasonable, and the food variety is very healthy.

Now, do not go to the Clean website and buy all those products. WAAAAY too much money.
If you are interested in trying this yourself, just buy the book. Clean by Alejandro Junger. You can pick up a used copy for $8.00 on Amazon.com.

In a nutshell, here's how it works.
Eat a "liquid meal" (a smoothie) for breakfast.
Eat a full meal for lunch.
Eat another liquid meal (a cold "soup" made in the blender) for dinner.
Allow at least 12 hours between dinner and the next morning's breakfast.

The book comes with 7 recipes (each) for smoothies and soups, and 21 recipes for full meals.
The recipes are AMAZING. There has only been one so far where we didn't say, "Oh my gosh, this is SO delicious! Can you believe how good this tastes??"

Or you can create your own food choices, using the the Clean "Yes" and "No" lists for food choices:

The "NO" List:

Citrus, grapes, bananas, dairy, eggs, gluten grains (wheat, oats), beef, pork, soy products, peanuts, corn, tomatoes, potatoes, butter, margarine, mayonaise, alcohol and coffe (I don't use those anyway), soda, refined sugars, honey, maple syrup, high-fructose corn syrup, chocolate.

The "YES" List:

All fruits except the ones listed above, all vegetables (preferably fresh), dairy substitutes (rice milk, almond milk, coconut milk--unsweetened--YUM!!), brown rice, quinoa, other non-gluten grains, fish, chicken, turkey, lean lamb, split peas, lentils, legumes, sesame/pumpkin/sunflower seeds, pecans, almonds, walnuts, nut and seed butters, olive oil and other healthy oils, water, herb tea, agave nectar (small amounts), stevia sweetener

Ready for a recipe? Here is one of our favorite breakfast smoothies:

Berry Smoothie with Coconut Milk and Cinnamon

(Makes 2 servings)

2 cups mixed blueberries and raspberries (I used frozen)

1 1/2 cup coconut milk (I buy it in the health food section at the grocery store)

1/4 avocado

1 teaspoon cinnamon

1 to 2 teaspoons agave nectar

1/2 cup ice

Check back next week and I'll tell you if the CLEAN cleanse is still working for me!

Kathy Week 75: Looking for some motivation

Bleh. I weighed 140 pounds this morning. I think with the pressure off this last week...no more school play, no more house guests...I got a little careless. I have to admit that it didn't help that my secret pal in the play gave me several candy bars. Sigh.

I hope this isn't creeping middle age weight gain. I want to be healthy and fit! It's always tougher at the end of the school year, just because I'm worn out, and it's hard to resist chocolate and other yummy things.

Plus, we've had the wettest spring on record around here. Wet and cold. No fun. I know, I know, five months ago I said that I was going to go out running no matter what! But I confess my motivation has been slipping lately. The weather in Oregon doesn't usually bother me, but lately it's been getting me down!

Today? It's gorgeous out. We'll hit 85 degrees today, the first time all year. Yay yay yay yay!

I'm stuck indoors this morning, proctoring the S.A.T. at the high school, but the minute I'm done testing, I'm heading for the garden. Lots of yard work waiting for me--and lots of calories to burn!

I need some motivation-inspiration. Any ideas?

Kathy Week 73: Back on Track

I had a much-needed wakeup call this week.

I've been slacking off about food choices. An extra milkshake here. A light-night dish of ice cream there. They add up, and I was pretending not to notice.

Tuesday morning: 140 lb.  Oh, no!!
As long as I'm still in the 130s, I can pretend I'm not really gaining. I can't ignore it once I hit the 1-4-0.

Tuesday night: Relief Society, and a presentation on health and wellness.
Just what the doctor ordered!

The presenter was my dear friend, Liberty Fort. More about what she had to say in a minute. What really caught my attention was what she had to show. (Wish I'd snapped a photo with my phone...)

She had two small tables in the front of the room. Each table had food on it. Equal calories on both tables. But. There was LOTS of food on the table on the left. You guessed it--all healthy food. Enough to fill you up all day, and it looked delicious.

The table on the right...not so much. It was mostly processed foods, and the calories added up quickly. If that was what I ate all day, I'd have a rumbly tummy. She made the point.

And speaking of foods that fill you up, before I go any further, I want to share a new recipe I found today:

Crustless Swiss Chard Quiche

I made it this evening for dinner. It's a keeper!
Only 177 calories per serving, and get this: a "serving" is 1/4 of that pie!
Be still my heart. So yummy. So filling and satisfying.
I am excited to have leftovers to enjoy!

You can find the recipe and nutrition info here.

And speaking of tracking calories and nutrition info, I'm happy to report that I'm back on the wagon with myfitnesspal.com. Why do I ever stop using this friendly little website? So easy to track food and exercise. And free...

But now, back to...

Liberty's Wisdom

Liberty is a Physician's Assistant, so she has lots of know-how from her training and her work with patients. She shared five keys to living a long and healthy life. (I knew all of these, of course...but it was motivating to hear them again from a friend, especially on a day when I knew I had to make some changes.

The Five Most Important Keys to Health:
1. Don't smoke
2. No more than 1 alcohol drink per day
3. Eat at least 5 fruits/veggies every day
4. Exercise at least 45 minutes, 5 or days/week
5. Maintain an ideal body weight (BMI 19-25)

How am I doing?
#1-2--I've nailed those. No prob.
(So encouraging to know that I am already living the 2 most important rules!)
#3? Most days. If I'm not into junk food.
#4? Ouch. How do I come up with 45 minutes/day?
That's a tough one. But some is better than none, right?
#5...I'm working on it, ok?

One last thought...
Along with the food visuals on the two tables, the most motivating thing Liberty said was this:


My body is an instrument of service. And Christ paid the price for me to be here and serve.

Wowza. That puts healthy eating and living into a whole new ballgame, no? Like if I don't take care of my body, I'm disrespecting Jesus. It's not just about wanting to look good or live a long life. It's a way I can show my love, gratitude, and faith in the Savior. I guess that thought really hit home with me because it's something I've been trying to articulate for a long time, but I hadn't put it in a way that was quite so powerful before.

I have a killer week ahead of me, so I'm headed to the store in just a minute to stock up on fresh veggies that I can cut up and have all ready to go in the fridge. I'll buy a few frozen dinners from the health-food section (a little more moola, but they will help me stay on track during a week that I'm in the high school play). AND I'll continue to make healthy eating choices with myfitnesspal.com.

Have a great week, Skinnies!

Kathy Week 68: Diet or Discipline?

I've been thinking about this a lot lately.

It's easier for me to "go on a diet," with a structured eating plan and a specific goal, and the sense of a timeline--as in, it will end at some point--than it is to be truly "disciplined" about my eating on a long-term basis.

Dieting is only useful to a point. What I really need is to develop discipline.

Hmmm...not so much of that around here over the last couple of weeks...

I was actually really inspired by the "Clean" eating plan in Alejandro Junger's book. I followed it pretty closely for a couple of weeks, and while I didn't experience a dramatic weight loss, I generally felt good. My chronic sinus congestion / headaches disappeared, I had more energy, I just felt like I was in control of my eating. I wanted to exercise, and I did.

Then life got in the way. I went out of town, Mark got really sick, the weather was horrible. Blah, blah, blah. So many reasons excuses to let things slip. It's not like I'm binge eating or anything, but I'm back to snacking on sweets, I haven't exercised in two weeks, and I woke up this morning with that classic sinus/tension headache. Plus, the scale is creeping up to 137. It hovered on 138 for half a second, so I know I'm headed in the wrong direction. This just isn't working for me.

In addition to the physical dis-equilibrium I am feeling, I noticed this morning as I was praying that I just didn't really feel like praying very much. I didn't want to focus on the quiet thoughts and feelings that help guide me through the day. Wow, that got my attention. Not feeling as well physically is beginning to affect me spiritually.

Isn't it interesting that "discipline" and "disciple" come from the same Latin root? As I am strengthened in my physical discipline, I can be a better disciple of Christ. That sounds good on paper (or blog?), but I know that it's hard to put into practice over the long term. Discipline, discipleship...both can be difficult to maintain consistently.

This promise from the Book of Mormon gives me hope: "And if men come unto me I will show them unto them their weakness. I give unto men weakness that they may be humble; and my grace is sufficient for all men that humble themselves before me; for if they humble themselves before me, and have faith in me, then will I make weak things become strong unto them" (Ether 12:27).

For sure, this is a weakness that I would like to change until it becomes a strength.

So...here comes a new week! I am committed to begin exercising again (ugh...it's always hard to get started again...feel so stupid and weak...). I don't think it will be realistic to eat with the "Clean" diet for the next little bit, as we'll be traveling again this week, and then we have two weeks of off-and-on house guests, but I can choose discipline/discipleship when it comes to snacks and treats.

And best of all: we have SUNSHINE in the forecast for the whole week ahead of us! That will lift my spirits, for sure, and help me to remember to "walk in the light" and make better choices.

Have a wonderful week, Skinnies! I'd love to have an "atta-girl" comment to encourage me, and I'm thinking of you, too.

Kathy Week 67: Off Track

My week got complicated.

On Sunday evening my husband noticed a sore red bump on his forehead. We thought it was a bad bug bit. It was much worse by Tuesday afternoon, so I took him to the doctor.

Diagnosis: Shingles.

Ugh.

Shingles is a painful reappearance of the chicken pox virus. It usually appears in older adults. So far, Mark's case seems to be relatively mild, but it's still no fun. Between taking him to doctor appointments and running to the pharmacy and trying to be a good, sympathetic nurse...I didn't get any exercise this week after the Monday night yoga class. :( I wasn't able to pull together very many "real" healthy meals.

Bottom line: weight 136 this morning.

Mark is beginning to perk up, and I'm hopeful to get back into a better routine this week.

(But last week, I really did RUN an errand! Hahaha!)

Kathy Week 65: Welcome Spring!

We had a wonderful Spring Break vacation trip to visit family, but it was hard to "behave" completely on my eating. This morning the scale said "136." I'm sure having a tough time getting my weight to 130-ish, where I would like it to be!

I hope the spring weather will help. We got out for a short hike today along the Salmon River Trail, one of my favorites.

The trail goes right along the river for most of the way - lots of views of the fresh, sparkling water. Oh, the air smells so good!

Everywhere along the trail there are little streams and waterfalls that come rushing down the mountain toward the river. So pretty!

We hiked a mile or so along the river, then turned around to head back to the car. It was starting to rain, and getting a little late. But we'll be back out for more hikes again soon!

Recipe Alert!

Back at home after the hike, I tried out two new recipes this evening.

My, oh my, they are so very yummy. Luckily I snapped a couple of photos before we gobbled them up, so I can show you this deliciousness, and I will give you the links to the recipes, too.

Avocado and Papaya Salad

I found the recipe here.

I made these changes:
1. Added a few blueberries. They look beautiful and are full of anti-oxidants. So healthy, so yummy.
2. Used Annie's Lite Raspberry Vinaigrette salad dressing instead of making the dressing in the recipe. The recipe was headed that direction anyway. Have you tried this dressing from Annie's? It's SO GOOD and only 40 calories for 2 Tablespoons.
3. I wish I'd torn up the lettuce leaves before putting the fruit on top. It was kind of a pain to cut them up for eating.

Roasted Asparagus with Olive Vinaigrette

The recipe is from the Real Simple magazine, here.
We've had it two nights in a row now, and I am going to have to buy some more asparagus. Mark and I both in love with this recipe.

The only things I did differently were:
1. I cut the recipe in half, since there are only 2 of us.
2. I used fresh cilantro instead of parsley. Yum yum yum.

Seriously, we agreed that both of these recipes taste better than what you get in a fancy restaurant, but they are so simple and healthy.

Oh, and by the way...papaya. I bought this fruit for the first time a couple of weeks ago. We had it fresh when we were in Guatemala, but for some reason I never tried it here in the U.S. What was I waiting for???

If you haven't tried it yet, here are my papaya recommendations:
1. For your first adventure with papaya, buy the smaller kind of papaya, which comes from Hawaii. It looks a little larger than a pear. The bigger kind is the same shape as a small football, and it's a lot of fruit to consume. The smaller ones aren't so overwhelming. They cost more per pound, but go ahead and just buy one to see how it works out for you.
2. When you buy it, you shouldn't detect a fruity smell. Once the papaya has that fruity smell, it's overripe, and it won't taste as good.
3. I looked online at this website to learn how to cut it up. I hadn't known they have so many seeds! The seeds are edible...a little spicier than we like at our house, but they might be just the thing for you. Or you could plant some and get a cool plant like this one.

Well, Skinnies, that's all I have for this week! I hope the spring is lovely wherever you are, and that you are getting out and getting some healthy exercise. I get to start my yoga class with my husband again on Monday night--hooray!!--and I'll be getting out for some runs, too. See you next week!

One last pic from our Salmon River hike today.

Yes, that is SNOW in the foreground.
Hurry up, Spring!!

Kathy Week 64: Magical Shoes

The Fairy Tale of the Magical Shoes

nce upon a time there was a princess who dreamed of running. In her dreams she felt light and free as she sped across the land. But when she tried to actually run, she felt heavy and clunky. It felt nothing like her dreams. She was sad and discouraged.

The king and queen worried about their princess. They watched her from the castle window as she ran around and around the moat, huffing and puffing in her heavy old clunky shoes, and the king had a wonderful idea. He would obtain magical shoes for his little princess so she could run as free as her dreams.

The king called in the best cobbler in the land to make the magical shoes for the princess. He sent runners to every corner of the world to find the best, most magical shoe materials. The elves and fairies pitched in to help, and before long, the shoes were ready. They were white and silver, they sparkled in the sun, and when the princess wore them, she could run faster than ever before.

Alas, she still huffed and puffed. Even with magical shoes, she still had to keep running every day to get a little stronger every day. But with the magical shoes she had more spring in her step, she could feel the energy coursing through her muscles, and as she kept after it, week after week, she began to feel light and free as she sped across the land.

The End

Ahhh...new running shoes! Aren't they just the best! They do feel magical, for sure. We live in such an amazing world, where something like running shoes, composed of parts from around the world, and manufactured halfway around the globe, can be purchased just around the corner. It is a little like a fairy tale, when you think about it.

I've know for a while that it was time to replace the ones I bought last year. So I've been saving up, and this week I went back to the Portland Running Company to buy some new running shoes. Magical! They are the same brand and model I bought last year (why fix it if it ain't broke?) but I definitely notice the difference.




And then...since I'm such a novice runner, and since I'd been saving up my pennies...I asked the clerk for recommendations for running pants. Oh, my! These make a difference, too! I was surprised at how they feel. Their snug fit feels good when I run. She talked me into a shirt made out of the technical fabric that wicks away moisture--not that I sweat hard enough to notice it yet--but it feels good and I know I'll get years of wear out of my new running clothes.

I had an interesting "ahah!" moment yesterday. Mark and I were laughing and reminiscing about a memory from our trip to Guatemala in 2004. We had gone to the Mayan ruins of Tikal, and we were huffing and puffing along the trail to one of the pyramids. I remembered thinking at the time that it was embarrassing that I was so out of breath. But it hit me yesterday--I weighed 175 pounds back then! The "ahah!" moment was the realization that now I weigh 40 pounds less than that.


Wow--I am healthier at (almost) 57 than I was when I turned 50. I am maintaining a healthy weight, I can run and lift weights and do yoga, and I am eating better than ever.

Speaking of eating...that little "letter to my mouth" I posted last week actually helped me get my head straightened around about making food choices, and I've been doing much better this week. I followed most of the recommendations for an "elimination diet" in Dr. Alejandro Junger's book, Clean. I first heard about the book in this article in Outside Magazine. The article piqued my interest, so I bought the book. I'm not sure I agree with all of his ideas, but he had some suggestions that really got me thinking.

For the last week, I have not eaten any of the following foods:

The "NO" List:
Citrus, grapes, bananas, dairy, eggs, gluten grains (wheat, oats), beef, pork, soy products, peanuts, corn, tomatoes, potatoes, butter, margarine, mayonaise, alcohol and coffe (I don't use those anyway), soda, refined sugars, honey, maple syrup, high-fructose corn syrup, chocolate.

Here's what I've been eating instead:

The "YES" List:
All fruits except the ones listed above, all vegetables (preferably fresh), dairy substitutes (rice milk, almond milk, coconut milk--unsweetened--YUM!!), brown rice, quinoa, other non-gluten grains, fish, chicken, turkey, lean lamb, split peas, lentils, legumes, sesame/pumpkin/sunflower seeds, pecans, almonds, walnuts, nut and seed butters, olive oil and other healthy oils, water, herb tea, agave nectar (small amounts), stevia sweetener

How did the week go?

To my surprise, I have not been hungry. I thought I would miss my favorite breakfast, but I switched over to brown rice for breakfast, and I actually like it better. I bought some gluten-free crackers and I've had a little turkey or kale butter on them at lunch instead of a sandwich.

(If you're going to use brown rice, follow Polly's suggestion and go with the short-grain brown rice. WAAAAY better. So yummy. I cook it in my cheap-o rice cooker and it is so easy-peasy. I buy the short-grain rice in the bulk food / health food section at my grocery store.)

I lost 2 pounds. The dark circles under my eyes are lighter. My sinuses aren't congested.
Hmmm...maybe I have some food sensitivities I haven't been paying attention to? Maybe.

Dr. Junger recommends eating this diet for a week, and then going on a 3-week cleanse to rid the body of toxins. The cleanse consists of eating a "liquid meal" (soup, smoothie, etc) for breakfast and dinner, and a regular meal from the Elimination Diet for lunch.

The health teachers at my high school have their students read articles about not going on cleanses, because they are too extreme and unhealthy. After reading Dr. Junger's book, his program seems more moderate and healthy than the ones the health teachers are concerned about.

I haven't decided yet if I'm going to do that or not. If I do, I'll check with my doctor first, and I might wait until summer vacation, when the food prep would be simpler.

In the meantime, I'll be traveling to visit out-of-town family several times in the next couple of months, and I'm not going to impose special eating plans on my hosts. For now, I'm impressed with not only this week's weight loss, but also how good I feel, so I'll probably try to eat mostly from the "YES" list as often as it's practical.

Well, I've blathered on a bit today. I'm feeling good and grateful to be healthy and have running gear and an abundance of nourishing food easily available. Reading about the struggles of the Japanese people at this time really makes me appreciate grocery stores and the farmers who grow the food I eat. We are so blessed, and my heart really goes out to the people and their struggles.

On to a new week! It's spring break in Oregon, and I get to meet my newest granddaughter this week! I hope you are healthy and happy, too.

Kathy Week 63: A letter to my mouth

Dear Mouth,

What's up with you, anyway? Do you think you in charge of my body or something? I always thought it was my brain that was in charge, but lately I'm not so sure. I've been trying to convince myself otherwise for a long time, but to be honest, I'm not really sure that I can trust you. Even when the rest of me wants to be slender and svelte, even when my brain knows that I don't need another ounce of food, even when my stomach is sending out "full" messages, you keep slurping up morsels of this and that. Why do you do this to me?

Yes, I'm talking to you, Mouth. To every bit of you: the tongue that is infatuated with the texture and flavor of food, the teeth that relish a good hard crunch, especially when my jaw is getting tight with stress, the lips that love to linger over sips and flavors.

If I even think about food, you get busy with your salivary glands, lubricating and setting me up for a complete loss of willpower. And if it's chocolate I'm thinking of? Then there's that tingle in the back of my mouth, like a little whisper saying, "Come on, just one won't hurt." And probably "just one" wouldn't hurt, but you say it over and over and over again.

Mouth, don't get me wrong. I love your smile, the way you kiss, the kindness you express, the laughter that comes bubbling out of you. You are a wonderful part of me. Truly, I'd be nothing without you! But we have to work out this eating thing. You don't get to be the one in charge. You are only one little piece of me, and all the other parts--hips, thighs, upper arms, jowly cheeks, bum, and the belly fat, too--they get to vote from here on out. When I'm tempted to eat, I'm going to be checking in with the rest of me to see if I'm really hungry or not, and to choose the quality of food you'll be taking in.

Really, this will be so much better for both of us. You'll have more time to smile and laugh, and the rest of my body will get to be skinnier. So don't take it personally when I don't come around so much at snack time because, really, it's not about you. It's about ME! And I want to be healthy and fit.

Until our next meal together, Kathy

PS: Today I weighed in (again) at 136. Sad to say, I was actually pleased about that, because I peaked at 138 a couple of days ago. The spirit has been willing, but the flesh ate Girl Scout cookies and donuts again this week.

PPS: At least I did get back into running again! I was out three different days, two miles each time. Usually it's no fun when I start, but it feels so good when I'm done!

Kathy Week 61: Naughty Girl

It's been a tough week. I only got out once to exercise because we've had record lows and snow, I've been feeling under the weather, and my plate just got too full. Oh, and did I mention that every time I go to the store lately those cute little Girl Scouts accost me with their cookies? Sigh.

Anyway, the one time I did get out to exercise was great. Mark and I spent President's Day with family, and the grandkids went with me for my run!

We went for a 2-mile jog at the local high school track. Seth and Katie (she's not pictured) rode their bikes, and little Becca even got in the action with her stroller on part of a lap.

Then, later in the week, we had a snow day back at home (we are major snow wimps in the Portland area) and since then we've had record cold weather, and I just can't seem to make myself get outside and exercise.

I'm just being such a whiner, I know, but I am so ready for warmer weather and good times outdoors.

Remember my little hyacinth I bought a couple of weeks ago? Well it bloomed this week, and guess what--the hyacinth aroma made Mark's allergies act up, which aggravated his sinus infection. I had to agree with him--that really was one pungent little plant. I relegated it to the back porch, but even then its fragrance was pretty aggravating, so now it's banished outdoors, where it's suffering in the 20 degree weather. Poor little flowers!

Anyway, between the lack of exercise, the car trip, and the Girl Scout cookies (all right, I confess to a couple of milkshakes, too) I am back up to 135 pounds today. Not the end of the world--a gain of 1 pound--but surely the wrong direction to be headed.

This week I'm going to concentrate on feeling better and getting out for some exercise...if I don't feel up to a run, then at least I need to get outdoors and walk.

Kathy 58: River Run

If you missed Alex's post about her darling new baby, be sure to check it out here! Congratulations, Alex!

I went to mapmyrun.com this morning, to check the distance of one of my favorite walking paths.

It is exactly 1 mile from the trailhead to the other end of the path, at a pedestrian bridge over the Clackamas River. When I mentioned this to Mark, he said, "Oh, that doesn't seem so far," and he agreed to go with me on my morning run today.

This week I ran 2 miles on the track on Monday and Wednesday after work. This morning I was ready for a little scenic variety!

 Here I am at one mile, just after I turned around at the other end of the bridge. 

It's overcast this morning, but we only had a few drips, not real rain.

 Heading up a slight incline. Just at the top of the hill, we saw one of our teacher friends from the high school. She gave me an "atta girl" as I chugged up the hill - it's so fun to have encouragement!

We stopped a few more times to catch our breath than I do when I'm out by myself, but I still had a great workout. It's so much better with a buddy! I was thrilled that Mark was finally over his cold and sinus infection, and that he felt like he could go out with me for a run.

Weight statistics this week: b-o-r-i-n-g...
Still 134...

I want to start adding some weight-lifting into my non-running days. I plan to do some squats and lunges to strengthen my leg muscles. I've been having a wee bit of knee discomfort at the 2-mile level, so I may drop back a bit on the distance for now, or break it up with some walking stretches.

Any other suggestions?

Have a great week Skinnies!

Kathy Week 57: Play Day

Slept in 'till 8:30 this morning!! 

Amazing. During the week the alarm clock goes off at 5:15 am, and so I almost never sleep past 6:30 on weekends. I guess my body needed the rest--I've been feeling a little sleep-deprived the last few days, and oh, what a luxury to get to sleep longer. There's quite a bit of research that connects getting enough sleep with losing weight in healthy ways. If you're stuck on the scale, you might try heading to bed a little earlier!

Speaking of scales...
I had some happy news at the scale this morning: 134.
(Last two weeks I was at 135.)

Running report: Yes, I ran 1.5 miles 3x last week.
I'm aiming to run 1.75 miles 3x in the coming week.
My knees are a little tender, so I think I'll go back to running at the track for the coming week. It has that nice rubbery surface, which is more gentle for the joints. I enjoy the variety and views of running on streets, but I need to be kinder to my middle-aged body for a bit.

Since we were already way past breakfast time, Mark and I decided to go for a little breakfast date. We headed for a local path along the Willamette River, with a nearby McDonald's as our destination.

The local sternwheeler tied up at dock.

Fishermen out on the river.

The boat dock.

Ready for breakfast!

(We ran into some longtime friends, also out for breakfast, at McDonald's. Thanks, Edria, for snapping the photo!)

At McDonald's I enjoyed a yummy bacon/cheese/egg biscuit (420 calories) and milk (100 calories). They have a pamphlet that lists all of their nutrition info. Mark tried their new oatmeal, which is actually quite tasty (yes, I snagged a couple of bites), and at only 290 calories and 5 grams of fiber, I plan to select that for my breakfast next time we head to the golden arches. I usually grab an Egg McMuffin (300 calories), but I like the fiber options with the oatmeal.

Our walk to McDonald's and back to the car was 1.3 miles of beautiful river view. Before heading home, we stopped off at Spicer's to load up on produce. Love the funky feel and beautiful produce selections of this little produce store.

Have a great week, Skinny friends! 

My advice to all of us this week:

Get enough sleep

Eat lots of healthy produce

Get some exercise

And remember to get out and play with your friends/honey/kids, too!

Kathy Week 56:

Good morning, Skinny Friends!

Today's weight...same as last week...135.
(But since the scale tipped up to 136 for a couple of mornings this week, I guess I'm not complaining.)

Ok, so the weight thing is boring. But I am very happy to say that I feel a little stronger in my running today than I did a week ago.

I ran 3 times again this week. Ran 1.2 miles each time, according to mapmyrun.com.
Instead of running to the nearby track (lots of rain this week = mushy muddy path), I ran on sidewalks to the nearby elementary school and back. It was nice to have streetlights in the evening.

Which brings me to a question: AM or PM?

What is the best time of day to run?

Haha - just asking that question, I know the answer:
Whenever you WILL run.

But I have been thinking about this. Some days, I run first thing in the morning. When I do that, I have more energy after I get home, and I seem to get more done during the day. Other days, I run in the evening. When I do that, I have more energy as I'm running; my form is better, I just feel like I'm a better runner, and I enjoy the running a little more.

Does anyone have any advice on this for me?

It was on one of those evenings that I was running this week, enjoying the feel of my body moving, thinking about becoming a runner this year, I decided: IT'S TIME TO SIGN UP FOR A RACE.

Yes, I did it! I signed up for a 5K race in April!
(I found it by going to this website and entering the info for location and type of race.)
After looking through the list on Running World's website, I thought that Running for Risa, on April 23, sounded just right for my first race. (Any of you Portland-area locals want to run it with me?)

Alex and Emily were right when they posted on The Skinny last year about this time and said that signing up for a race helps you stay motivated. So true! Now I feel like I have a motivation to prepare for the race. I need to keep running, adding a little to my distance each week, and I need to address my eating habits, which have backslid into some sloppy tendencies over the holidays.

Now that I've signed up for my very first 5K ever, here are my training goals:

1. Continue running 3x per week. This week I'll be running 1.5 miles on 3 different days.
2. Walk the running distance (1.5 miles...or more...) 2x per week.
3. Track my meals/calories on myfitnesspal.com again. Sigh. I wish I were perfect, and could eat just the right amounts of very healthy foods without having to track what I eat. But I'm not. At least not yet. So in the meantime, I'm just going to be very grateful for quick and easy tools that make it simple to behave myself.

Ok, Skinny Friends, I think that's all for today. I welcome your advice and encouragement, and I'm sending it right back atcha!

The days are getting longer, and spring will be here before we know it.

Whatever your goals are for health and fitness in 2011, you CAN do it!

Kathy Week 55: Checking In

Not much news to report. January weather...bleh.

I did get out and run 3 times this week.

Weight this morning is 135. Double bleh.

The one bright spot in my Skinny life for the week: I ran 1 1/4 mile on my third run. So that's my new goal for this week. Run 3 times, 1 1/4 miles each time.

Oh, and also, get my weight back to 134, at least.

Maybe I need to go to this website to get myself out the door. I need to get outside and play!!

Sorry, I guess I'm in a mid-January slump, but at least I'm hanging in there. Hope you are, too! I keep reminding myself that every day, there are a few minutes more daylight than we had the day before...

Kathy Week 54: I Am a Wealthy Woman

For a novice runner, I couldn't ask for a better place to run. There is a middle school track at the end of my street. How sweet is that!!??

This is so perfect. I run out my front door, down the street to the path, and then across the field to the track. That's 1/4 mile. Then I run around the track twice--1/2 mile. Then back home for another 1/4 mile, and I just ran a mile!

I thought it was just the rich people who had something like a track in their back yard. I realize that I am a wealthy woman!

I ran this route on Monday, Wednesday, and Friday this week. Monday was slightly damp, Wednesday was overcast, and Friday was a light steady rain. Temperatures were in the high 30s or low 40s.

Mark ran with me on Friday, and I was able to run more than him!! Not that I mean to be competitive or anything, but I would just like to point out that this was the first time we've run together that he had to stop and walk while I kept running. Of course I was nice to him about it, but I have to admit that I was secretly just a little tickled.

My weight is still 134. The weather forecast is cold and icky this coming week, so I don't feel any pressing need to raise my weekly goal above three miles for next week. I think it's a good way for me to maintain my commitment to running.

A friend recommended this website for getting started as a runner. I read through the different pages, and realized that I am already way better at running than the "couch potato" status the website describes for beginners.

Are you just getting started on running? Not sure you can do it? You CAN!! I am 56 years old and out of shape, and for years I believed I could not run, but I am doing it. If I can do it, you can too. I don't run fast, and I don't run far, but I AM becoming a runner, a little bit at a time.

Will I lift some weights this coming week? Maybe...
Count calories?? Never can tell...

But for sure, my skinny friends, I will be running.

What makes you wealthy?

Kathy Week 53: Hello 2011!

Dear 2011,

Ready or not, here you are, a brand-spanking new year filled with 365 mornings just waiting to surprise me! What kind of year will you be?

It's kind of hard for me to believe that Katie organized The Skinny a whole year ago! I've been a bit AWOL for the last while, but I'm ready to get back on track with my health goals again.

Remember this photo?

Ouch! One year ago today. Weight: 151 lbs. The weight can creep up so easily, no?

By summer I was here:

So much healthier and happier! My weight was just below 130 in this photo.

Today it's in between those two: 134 on the scale this morning, and for the last 2 or 3 weeks. Not as much fun as 127, but a whole lot better than 151.

Katie and I have both mentioned in earlier posts that we have love-hate relationships with the scale. Yes, it's a useful tool for monitoring one aspect of our health. But on the other hand, both of us have experienced times when worrying about the scale/calories/numbers has taken over our lives. How to strike a balance??

So in this new year, I've decided that I will continue to monitor my weight with a daily weigh-in...it's been a morning habit for years...but my focus is going to be on counting miles, not calories.

That's right, I said miles, as in, I want to be a runner.

When I mentioned this to one of my grandkids last week, he immediately wanted to know if I would be running a marathon. Ah, um, hahahahaha. I don't think so. Like I said to hubby today, I don't know if you can call what I do on the track "running," exactly. I huff and puff. Today (32 degrees plus a breeze outside) I only ran for 1/4 mile before I was beginning to wheeze a little and I just didn't have any oomph. I walked the rest of the mile.

But I'd like you to know, 2011, that I want you to go down in my history as the year I became a runner. Last week I ran a mile or more, on three different days, even though one of the days was rainy! I looked online for tips on how to run in the rain, and you know what? I didn't melt, I didn't freeze, and my shoes dried out just fine in front of the heater vent, with newspapers stuffed inside.

The forecast for most of the week here is clear and cold, but my goal is to get out and run at least a mile, at least three times during the week. I'll be checking in again next Saturday to let you know how I did. Until then, welcome, 2011!

Sincerely,  Kathy

PS - Dear Skinny readers - What are your goals for a healthier 2011?

Kathy Week 47: Maintenance is Weird

Kathy's Week 47 Stats:

Two weeks ago Weight: 131

Today's Weight: 130

Starting Weight: 151

Total Weight Loss: 21 pounds

I'm still trying to figure out how to get my head around maintaining my weight.

With weight loss, there's a mission. Exercise more, eat less.

With weight maintenance, I find myself playing weird mental games with myself.
--How much (chocolate) can I eat and not gain the weight again?
--How little can I exercise and not gain it back?
Stupid, I know.
Living by these kinds of questions practically guarantees yo-yo-ing back and regaining the lost weight.

Some better questions might be:
--How can I make my food choices as healthy as possible, including my snacks?
--How can I fit a reasonable amount of healthy exercise into my life?

I found some helpful suggestions for maintaining goal weight here and here.
According to these websites, I should be getting more exercise than I am now, and it would help me to keep a food journal. Ummm...we'll see about that. I'm feeling burned out right now on maintaining a food journal, and the weather outside is frightful, making it discouraging to go out and walk. But I'm thinking about starting up with my weight-lifting program again, and I have been focusing on healthier meals the last week or so.

Speaking of healthy meals...Happy Thanksgiving!

Halloween had too much chocolate for me to handle, but I have some healthy recipes planned for our Thanksgiving meal, and I think I'll be fine.

Be sure to check the left-hand sidebar of The Skinny for the Apple-Cinnamon Sweet Potatoes recipe - so easy, so yummy, so low-calorie!

And I know that everyone has their own favorite way to cook a turkey, but my absolute favorite for quick, easy, no-mess, and moist is to cook the turkey in a Reynolds Cooking Bag. Genius.

Have fun, and enjoy the leftovers!

Kathy Week 45: I'm not motivated...

Still hanging around at 131.

Which is not the end of the world, after all. For a 56-year-old lady like myself, 5' 3" -- a weight of 131 comes in at BMI 23.2, very much within the "normal weight" category.

Still, it's 4 pounds over my lowest weight, during the summer.

Should I care? Is this my new happy weight?
(Not quite - according to the Happy Weight Calculator, I should aim for 128.9 pounds.)

Halloween was not good for my motivation. Way too easy to have chocolate candy in the house. Better still, chocolate candy with nuts...mmmmm....






I did use the tools at myfitnesspal.com religiously last week...for one day...and then I was snacking again.

Oh, yes, indeed, I do know what to do, and how to do it. I'm just not very motivated right now...

Here's a recent photo, reading a book with a granddaughter. I don't think I look fat. There's just that little middle-aged tummy...that's where the extra pounds always settle.

I guess I need to get myself back below 130, at least.

Kathy Week 43: Feeling sluggish

I don't even know how much I weigh this morning...I'm on the road, visiting family...but I can be pretty sure it's 131.

Two weeks ago, I weighed 129. Last week I weighed 130. The last couple of days I weighed 131.

Hmmm...I see a disturbing trend...

It is so easy to rationalize (Rational Lies) this away.
After all...131 is still 20 pounds less than what I weighed on January 1.
After all...I've had two VERY stressful weeks at school, with too little time to exercise and prepare healthy meals.
After all...I still fit into my size 10 jeans.

The fact is, I am eating junk again. I am not being accountable to myself with myfitnesspal.com. I am not getting up early three mornings a week to go to the gym. And I AM gaining weight.

I know what I need to do. It's time to do it. I'll check in with you again in just one week, right back here on The Skinny. See you then!

Kathy Week 41: Feelin' Groovy

Several weeks ago I read through my daily journal from last year, and I noticed that over and over again I wrote about feeling stressed, overworked, tense, too-much-to-do, tired, etc, etc.

No good! That much stress sends me straight to the refrigerator or the candy aisle.

This fall, when heading back to work/school, I vowed to keep my extra commitments under control. I'm not perfect. This coming week is going to be a bear. It's just one of those "vortex" weeks when everything that only happens once-in-a-while just so happens to all get piled into the same week of the calendar. Most of that was out of my control, and the week will come and go, and then it will be over with. I'm budgeting my time, and I'll get through it!

But for the most part, I'm getting SO much better at saying "no." "No" to outside requests, but more importantly, "no" to the expectations and pressures I so often put on myself. I'm working on sorting out my priorities, and paying the most attention to the things that matter most.

Here are some things that get me through the day:

1. Fun, light-hearted oldies that help me relax. I'm breathing easier and smiling after I sing along with this one:



2. Listening to wise counsel. President Uchtdorf's counsel at last week's General Conference spoke right to my heart. I've gone back and listened to his talk a couple of times already, and I may have it memorized by the next time we have General Conference, in April 2011.

You can read it here. I like to read his counsel and absorb the ideas slowly, but I also love to listen to him and enjoy his warm spirit and kindly humor. It's like he's come to visit with me right in my own living room!


3. A little humor never hurts. Here's Anita Renfro with her spoof on Carrie Underwood's song, "Before He Cheats." This time it's "Before I Eat..."  Hahaha! Check out Anita's other videos on YouTube. Her humor will de-stress you every time.


4. And here we go with some pure relaxation - a wonderful spine stretch I learned in Yoga class. It's so easy! You should try it right now. (No, really, you should do this. You won't believe how good it will feel.)

First, lie on your right side. Legs are in the position of sitting in a chair. Right arm is straight out to the side, palm up; left arm is in the same position, palm down.

Then, slide your left arm in a half-circle, up and over your head. Bring your arm around to the left side. Your spine is beginning the stretch. Keep your hips still.

Finally, adjust your right shoulder a little to the right, so that your shoulders are both flat on the floor. You should be looking up at the ceiling now. Keep both palms up, and breathe evenly. Hold the position for a minute or so.

After a minute or so, bring your knees to center, and roll over to your left side. Repeat the stretch from the left side.

Now your spine, shoulder, and chest will feel more relaxed and aligned. You will breathe more easily and feel LESS STRESS!!!

That's all for today, except for a quick update on my weight maintenance. After the brief excitement of hitting my goal weight 127 a few weeks ago (haha--that lasted all of one day), I have been hanging out at 128-129. I'm still 129 this morning. I'm not counting every calorie, but I am watching my portions and eating (mostly) sensibly.  (All right, I confess, there were those two Rice Crispie treats last night...)

Anyway, I'm thinking that 129 may be my "happy weight" for now, and I'm feeling good about that!

Feelin' groovy!

Have a great week everyone! I hope you'll try some of these suggestions to be happy and stress free.

Kathy Week 39: Best Dam Run!

Kathy's Week 39 Stats:

Two weeks ago Weight: 128

Today's Weight: 128

Starting Weight: 151

Total Weight Loss: 23 pounds

Yes, I am in maintenance mode. I would like to maintain at 127, but I'm ok with hanging out here at 128, too. Since I don't have exciting weekly updates about losing weight, I've decided to start posting every other week.

I'm not worrying about entering every mouthful I eat into the calculator at myfitnesspal.com, as long as I stay at 128 or lower. If I get on the scale in the morning and see 129, then myfitnesspal.com becomes my best buddy for a day or two, until I see 128 or 127 on the scale. I sure don't want to get back to 130 or higher again!

Today Mark and I took on The Best Dam Run and Walk out in Estacada, Oregon. It was a beautiful day for a run/walk event - sunshine and a cool breeze, right along the Clackamas River. 

Before we even started out, we saw Emily and her two running buddies, (her sister Letia, and running partner Juliette). They had red "runner" numbers, and Mark and I wore green "walker" numbers.

It was a 10K race, most of it alongside the beautiful Clackamas River. Here we are at the start line, next to North Fork Reservoir.

Here's are our three runner friends again, ready for the starting gun! (Juliette, Emily, Letia)

And...they're off! Mark and I walked on the shoulder for a bit, to let all the runner types get past us. 

Most of the 10K was along this beautiful old highway, mostly shaded. The highway is only used by PGE trucks needing access to the dams, so there was no traffic. 

Almost back to Estacada and the finish line! Haha - I love it that the woman in front of me is walking with a cane. What is it about these older gals?? I was passed up by a woman with a cane in the Goat Mountain Gallop in April, too! We did eventually pass her, but only by jogging for a little ways. That blue sign says "Food 1 mile." Can't wait!

Crossing the finish line - walked/jogged 10K in 1 hour 31 minutes! Actually, we were a little faster than that, because we didn't cross the start line right as the starter gun went off. 

Mark and me at the finish line. Whew! Our knees are a little shaky, but we feel great!

Yum! Lots of water, lemonade, fresh fruit for the racers. Plus we got shirts and a cool medal.

We ended at the Estacada Farmer's Market - fun live music, lots of goodies to look at, people chatting after the race.

Thanks, Estacada! We had a great time at the Best Dam Run and Walk 2010!