Where do I begin?

Ok, so reality has set in about the weight gain...so what did I do about it? Everything that I could!

I mean the issue weighed very heavily on me, no pun intended...every picture I looked at I couldn't believe how I had missed it before (including wedding pictures!), I couldn't believe the food I had in the fridge, and the habits that had formed.




So I went to the one place that seems to have some answers these days...the internet. I started researching weight loss tips, products, exercise programs, etc.




The #1 weight loss tip that somehow opened my eyes was: "Make sure your output is more than your input". Making sure that the calories I was consuming was less than what I was burning through exercise. It suprised me, once I got started, how few people knew this one small trick to losing weight!




The #2 weight loss tip that kind of goes hand-in-hand with #1 was "Keep a food journal" Everything you eat is going to have an effect on your body, whether in a positive or negative way. At the beginning I was logging every little thing that entered my stomach...and wow, that really is the best way to make you stop and realize what is actually in the food you are eating AND that it is going into your body!!





You really can learn a lot about food by doing this. Some people just focus on the calories, but trust me there are other things you need to look out for too. How often do you look at a food's nutrition label? If you haven't in a while, I suggest you do it immediately the next time you shop!

My husband and I enjoy doing this...especially looking at sodium content...let me just say "YIKES!!!" The world of food seems to have turned into a salt factory! Let's begin by looking at what may seem as everyone's worst enemy...but alas there is hope for it yet: Fat.

-Low-Fat/Non-Fat: Yes, this sounds wonderful...and it sounds like an easy way out. "Well if it's low-fat or non-fat, it must be pretty darn good and the fat won't even be there in the first place. Hey I may not have to exercise after all!" Correction: Where there is low-fat/no-fat: there is usually high-carb which in turn may mean more sugar and there may also be a high Sodium content! That's right, to make up for the lack of taste in low-fat/non-fat foods, manufacturers will load up the sugar and salt. If you consume a lot of sugar/salt and just let it sit...guess what, it will form into fat. So what I suggest is to be smart when you are buying food & drinks, READ YOUR LABELS and COMPARE the low-fat/non-fat foods with the "norm" of the same product. EXAMPLE: YOGURT. I was on a huge yogurt kick, but noticed I was not losing weight and sometimes gained here or there. Well after looking at the back of my low-fat yogurt, sure I was only consuming 80 calories, but I also noticed that I was consuming over 42 grams of sugar from a 6oz cup...this is not good, I might as well have been eating ice cream for breakfast! So please be careful...read your labels!




Also, I believe people get hung up on the word "fat". When one hears the word "fat" one can just imagine the mental image of lard and tubs of shortening. But here's the thing...not all fat is bad, there is healthy fat...and trust me, your body NEEDS healthy fat! Now, don't start running for the cookies just yet...let's first take a look at Our Fat Family:

*Saturated Fats: Ok people, when you hear the word saturated, what do you think of? I think of something being soaked...and this is exactly what you need to remember Saturated=BAD. Saturated Fat is our bad guy here. Consume too much of this bad boy and this is where your high cholesterol, cardiovascular disease, and type 2 diabetes steps in. Where do we find saturated fat? Animal fats (food from animals), dairy fat (butter, cream, milk, cheese made from 2% or higher), shortening. These products should be kept to a minimum.




*Trans-Fat: This Fat is pretty much Saturated Fats even more evil sibling. Ever read the word hydrogenate on the back of your foods? When you see this word, put the food down and walk away!! Hydrogenate is the process of taking out oragnic (nutritional) compounds from food or liquids in order to achieve a longer shelf life. Through this process, trans-fatty acids are created and will be found in your food...especially commercially packaged foods: French fries from some fast food places, vegetable shortening, stick margarine, microwaved popcorn, peanut butter, low-fat/non-fat ice cream, bread, crackers, protein bars. Trans-Fat is a man-made fat and when it is consumed it may raise the LDL levels in your blood which may lead to deadly diseases.




*Unsaturated: *Sigh*, doesn't the word "unsaturated" just make you feel better!! And it should. This guy is one of our fat heros! Polyunsaturated fats include: Seafood like salmon and fish oil, as well as oils made from corn, sunflower, and soy, nuts, leafy greens, whole grain wheat, bananas, etc. These super foods contain Omega 3 and Omega 6 fatty acids (which our body has difficulty creating on its own!). These acids help ward off heart disease and is thought to help improve our memory...think of it as "brain food"! So be smart...swap some of that red meat for fish...eat a handful of almonds...use virgin and nut based oil dressings for your salads...use liquid vegetable oils made from corn, sunflower, olive, canola, or soybean when cooking!
Look for polyunsaturated and monounsaturated...but stay away from trans-unsaturated! It's for the same reason stated above...factories will take out the nutrition and organic substance from these foods to provide a longer shelf life

Please keep in mind that just because I'm saying there are good fats, does not mean we should binge on them : ) Like I said be smart, and just add some into your lifestyle!

So what did we learn from today's long winded blog?

*First and foremost, realize and admit there is something to be done about our weight gain. Admit a lack of self control, admit the bad habits, admit your downward spiral!!

*IT IS NEVER TOO LATE TO TAKE ACTION TOWARDS A HEALTHY LIFE!! You deserve to be healthy & happy!! We all do, so don't short change your life...get up and get motivated.

*Find that motivation...find a mantra/phrase to repeat to yourself when your feeling down (we'll get into that later!), get a role model...and I don't mean one of those super skinny peeps in the magazines that look as though they are looking for care packages from Korea...Find a real woman who is healthy (there is a difference between skinny and healthy)!

*Start looking at your input/output ratio!!

*Begin a food journal!!!

*Be smart about fats...Fat can be your friend...just choose your friends wisely!!

NEXT: Keep track of EVERYTHING!!!!!

OMG!! THAT'S ME!!!!!

Have you ever had one of those days that shakes you to the core...when something happens that just opens your eyes to reality? The day that I "discovered" my weight gain was not a pretty day...it was kind of frightening!!!

Halloween 2006: My husband and I just love carving pumpkins for this spooky holiday! AND we loooove taking pictures and goofy videos of our silly creations. Well I was sitting there in a pink tank top and yellow capri sweats (I can still see the outfit in my mind) and my hubby took a pic. We were really enjoying the evening...until I saw the picture he took. My thighs were HUGE, my arms were HUGE, my face was HUGE, and my tummy was HUGE....I WAS HUGE! I was like "OMG Is that ME??" After seeing that picture I threw open our picture albums and started looking at pictures of myself during the past 2 years, and I was so shocked and upset. Whether it was stress weight or happy weight, the weight was there and finally the numbers on the scale clicked into connection with these pictures and it blew my mind. "How did I let myself get to this point?" "What am I going to do?" "Do I have to give up my love of food?" "Where do I begin?"

That really is the question...where do we begin with this struggle to lose weight?

Quickie from Ali

If you want to achieve something, you don't give up!

I just want to say that I am so proud of my Zumba gals, who push their bodies to the limit each and every week! Keep kickin' it!

If you haven't been to a Zumba class lately, just know that we miss you and can't wait for you to come back!

$6.00 Pizzas and Peanut Butter Shakes...Bring 'em on!!

Just how did I gained my weight? Where did I go wrong? Let's take a look!

Ah...my college days!

My Sophomore year is when I met the love of my life, my husband! I fell instantly for him...it wasn't too hard with those piercing blue eyes! I fell in love with everything about him! After spending some time together we, like all couples do, started to see the things we have in common and loved to do together. Sports, movies, traveling, laughing, and a big one EATING! Oh my we loved, and still do, love food! At Mount, we ate until our heart's were happy and tummies overly full!

Good ol' Papa John's didn't fail us college kids with their $6.00 large pizzas. When the hubby and I got one (which averaged out to almost 2x's a week) we actually ate the whole thing ourselves in one night, usually after we already ate dinner...4 pieces each which equals out to 1320 calories each! For just one meal!!!! Of course at the time I didn't care because I was having fun! My eating pattern had turned into my hubbies eating pattern and servings! I was eating like a Mount Union Offensive Lineman!!!!!!!!!!!

And it did not stop at Papa John's. Our cafeteria was buffet style, we had everything on hand! Plus there was this cool little cafe called Raider's Cove which our favorite items were Large Peanut Butter Shakes and a Pocket Pizza (Now don't get confused "Pocket Pizza" was not the size of a Hot Pocket...it was a regular sized pizza with a crust on the bottom...filling..and then another crust on top) And yes we would eat the whole thing in one sitting!

There is a place in Alliance, called Doug's Diner...the home of the King Kong Burger...yup just the name itself is enough to get your arteries clogged! Yup, ate those too! And I have to give props to Taco Bell, the grande meal was also perfect for a college student, and when they came out with the crunch wrap supreme, it was perfect for this college student!

I was not very educated in nutrition and calorie intake and the toll too much can have on your body! I thought I was fine because I still played sports and exercised...apparently my appetite outlived my metabolism in college. And allow me to clarify one thing...it is not my husband's fault I gained my weight...in no way do I blame him. It was my own self-control issues!

This eating pattern continued through my Senior year, at college and at home! At the end of my Junior year, I attained a p/t job and I sat for 8-sometimes 16 hr shifts. No exercise + Being an Eating Fiend=Weight Gain.

But here is the funny part, I didn't know I was gaining weight...sure my clothes sizes went up, but for some reason, I was not concerned, I just had fun shopping for clothes. I went from being a size 8 to a size 10 to a size 12 to a size 14 and, yes, I went up to size 16. DOUBLED MY SIZE!!! But my waist line was not the only thing that suffered...I had breakouts, extreme back and shoulder pain, had no energy or motivation. I went in to college at around 145lbs, but the end of my Senior year I was up to 175lbs.

My husband proposed to me on our Graduation Day. During that summer I began shopping for a dress. This is when my weight-gain kind of hit me. I was at a store and I found "the perfect dress" and it was a size 8. My mom asked what size I wore and I told her an 8...she just gave me a look. So I grabbed the dress went to the dressing room, not thinking anything of it. I went to put it on and it wouldn't fit around my thighs, let alone even try to zip the thing up. I walked out almost in tears saying "But my Prom dresses were size 6 and 8...what's going on?"

I ended up squeezing my upper body into a size 10 dress that poofed at the bottom to hide my thighs. I remember jean shopping with my future hubby and trying different sizes on. I tried to fit into a 14 without success, and so settled with a 16...settled. That was one of the first times I was embarrassed. I went and got a gym membership...but was too ashamed to go, so I continued to gain.

I continued to getting ready for the wedding...attending bridal showers, planning and organizing. In my photo album are the pics at one of my bridal showers...these are some of the pics that opened my eyes to my weight gain and unhealthy lifestyle...I received these pics after our wedding.

Up Next: OMG! That's Me?

The Downward Spiral Pt. 2

After graduating high school, I had decided to attend Mount Union College for a degree in Athletic Training (which was soon switched to Religious Studies). While at MUC I planned on playing softball and volleyball for the Purple Raiders. I was so afraid of the "Freshman 15" when I began college. But as soon as I started the workouts for these sports I didn't think I would have a problem maintaining my 145lb start weight.

My weeks filled with workouts, practice, games, time devoted for studying, and weekends filled with dancing and carrying on...looking back I didn't have trouble keeping the "F-15" at bay!

During my Freshman year, my knowledge of weight training increased and I soon swapped some of my body fat or muscle-I did have some pretty sweet triceps! : ) I was happy and healthy! My self-esteem increased and my college social life was awesome. No longer was I the girl who was emotionally beaten, but was becoming a strong, confident, and independant young adult!

Then came Sophmore year.

I met the love of my life...but I also developed my unawareness to succombing to binge habits...for the next 4 years!



Next: $6.00 Pizzas and Peanut Butter Shakes...Bring 'em on!

The Downward Spiral Pt. 1

Growing up, I was the typical youngest child. I had to be first in everything and had to have the last of everything. And of course, when it came to food, I just had to have the biggest slice of pizza, slice of cake, piece of meat, etc. Was I greedy? Nah, you see I have an older brother, and well to put it honestly competition courses through my veins pretty much in everything I did and still do : ) Every little thing was a competition and I never liked to lose.

My eating habits growing up were interesting. I had the metabolism like a champ lol. I must have because I don't know then how I kept off the goodies we always ate: cookies, brownies, etc. I mean every night we had either ice cream, or cake, or sometimes both! By the end of high school my father and I used to call our evenings "Birthday Party" time.

Anyways, I was a relatively active child; loved the outdoors, sports, riding my bike. As most children do, I went through the awkward body type stage in 4th Grade (I was a little overweight!) It was around this time I began attending a weightlifting program my father started for flag football, as well as participating in community basketball and softball leagues. My height shot up and my weight went down. I had finally grown into my body! My father also put my brother and I through plyometrics, calisthenics, and stretching 3 nights a week through my middle school and junior high years.

It was also during my middle school years that I became somewhat depressed (this plays a key factor into what happens to me later!) My self-esteem and self worth were bashed by my peers. I will never know why, but I was severely emotionally abused at school. Due to the reputations of those involved, no punishment was ever given, so it continued through High School. At home, it was just as bad. My own mother emotionally abused me due to what was occurring at school.

Sports were my outlet-Softball, Volleyball, Basketball, Weight Training, Cheerleading, Band, Daceline-anything to keep my mind busy. I dove into my school work and didn't really care much for "social" activity. I had a few friends and that was enough for me! Of course my bullies were involved in sports as well, but I kept my head down and trudged through, the competitive side of me would not let me quit.

So looking back at my adolescent years, we can say I ate poorly, was athletic, and had very, very low self-esteem.

As we know, our childhood and adolescence will effect who we are in adulthood.

Do you remember specific eating habits-such as being rewarded or calmed down with sweets instead of words of affirmation. In high school, did you binge eat or binge drink/party?

How about your self-esteem-were you teased or placed in a situation that, in your eyes, lowered your self worth?

How about physical activity-were you outdoorsy, active, play sports, enjoy working out or did you like to stay inside, watch tv, play video games, take naps?

Take a look back, do you see any habits in eating or physical activity that still exist today?

Next: The Downward Spiral Pt. 2

The Hype

Weight loss. Google those two words and you will have over 94 Million hits, 62 Million websites are geared towards women alone! Clearly weight loss is something we fret over. We, women, look for the latest diet that will melt those pounds right off. We search for the perfect workout plan that seems to work for everyone else, so why not us too! We will buy books on these matters as well. And we cannot leave out those "magical" weight loss pills that we swoon over as the easy solution to weight loss. And maybe we will go as far as getting a gym membership or purchasing some equiptment for our home.

However, the average life span of each "solution" is about two weeks to a month. You start that diet and are super pumped about eating grapefruit, or all protein, or how about the all liquid diet. After two weeks, you won't even want to look at another grapefruit again, about ready to physically harm someone for a piece of bread, or about to get physically sick from drinking too much liquid to look like a "Hollywood Star". Did you know about the Cabbage Soup Diet? ICK!!
After you have tried these diets and decided to stop them, you will more than likely binge eat to make up for lost calories your body craves and any weight you may have lost will come back with a few added buddies! Now I don't mean to offend anyone who has tried these diets and were maybe successful, but there can only be a small percentage of people who can train their bodies to these fad diets and actually enjoy it. Think of why they call them "fad diets"!

Weight loss pills I believe can fall into the same description...they may work for a short while, but can you really take a pill everyday of your life to keep the weight off? Just like fad diets, if the pills worked, then you stop taking them, it is more than likely the weight will come back. I do not believe weight loss pills to be a healthy solution.

The gym! To some, the gym is a haven, a place to go and cardio away the stress. These are the people who are actually smiling on their machines. OK, maybe not all are smiling, but they enjoy working out. Then there are those who dread the gym. They look at the eliptical as though they were mortal enemies of will-power. Some people are just plain timid of the gym because their self-esteem is low and they've landed themselves in a membership gym for Ken's & Barbie's. And honestly how many of you purchased a treadmill or an eliptical with good intentions, but there it sits as a very expensive clothes hanger? These situations are out there! Most people will get excited about adding fitness to their lifestyles, but it is sad to see that excitement which begins in January fade early to mid February.

Weight loss, weight loss, weight loss! It is everywhere...not only the pressure to be healthy and fit, but to be slim, skinny, a supermodel. It's not fair! Not everyone's body type and bone structure are the same, therefore, our methods of weight loss are not going to be the same either!! You need to find what is right for YOU and YOUR body's needs, not everyone else's.

So, how can you find the right balance of food, exercise, self-esteem, and encouragement to get you to lose your unwanted weight? It's a tough journey, but you have to start somewhere right?
In Zumba4Health I will first share with you my story, my struggle, with weight loss in segments. You will see how my eyes were opened to the world of fitness, healthy eating, and becoming a motivator!

Next: The Downward Spiral