Keep it Simple...Watching my Weight.

I like to keep things simple...
Staying fit should not be complicated or costly...I know if it is I won't do it!
If it is simple and convenient I know that if I keep at it, success will surely follow.

I didn't always feel this way...I thought I could keep fit without much effort...
I was lazy and I admit it was short sighted of me not to put much effort into exercise.

I now choose to walk...it's that simple.

walking...is free
it keeps my bones strong
it burns calories and helps to keep my weight in check
when I walk with a friend...we chat and stop for tea before returning home
when I walk alone I look at the scenery and listen to the sounds of nature
I often stop to take a picture of something that I think beautiful
greeting other walkers along the route imparts a sense of belonging...a community of walkers
many are the same faces that pass
and some are new
most are smiling
even when the winds blow and the raindrops fall

I am so much happier when I walk.

Walking as not something that I did regularly when I worked...
and I now know I could have avoided so much anxiety and stress if I had adopted a regular walking regime...
the weight gain every year which sent my self esteem plummeting
And then there was the sky rocketing blood pressure and prescription medication that I was on for a year...
tick tock it's time to get serious!

My physician read me the riot act and said I needed to lose at least 10% of my body weight or I would be jeopardizing my health...so I joined Weight Watchers.

I purchased a pair of good walking shoes, a pair of black Lands' End performance pants and a bright coloured hooded jacket.

I started slow and revved up my pace, starting with a 20 minute jaunt and then a brisk 60 minutes.

I've written this post in hopes to inspire

and to remind myself that I need to remain committed to fitness.

I have slacked off a bit and the scale has reflected the recent slip...

I'm feeling rather sheepish, guilty is a better word...

and it will become very evident when I weigh in at WW this week.

I know that I need to get back on track

 I'm going to make walking a renewed focus in my daily routine.

I'll capture some of the beauty 

that I see along the way and share it with you here on the blog.

Renewed focus...directed energy...a commitment to health.

I think we are worth it don't you?

What do you do to stay fit and healthy?

MIssing in Action...

Hope you have enjoyed a great week...

Mr. HB and I took a wee bit of time off to gunk hole in the Gulf Islands aboard our Sea Ray.
The weather was stupendous, the food delicious, the pools warm and the books divine.
I bet you never even noticed my lack of posts I was totally offline...MIA.

Gowland Point Beach a 30 minute walk from Poet's Cove at Bedwell Harbour, on Pender Island.

Our summertime custom, 

which quickly became a habit was to sip a cocktail, nibble some food and play crib.

Do you know what this is?

We got in a few long walks to "help negate" happy hour cocktails and the appies that we munched with gay abandon.
I gained 5 pounds even with the swimming and walking so will be back and vigilant on the WW points system and pounding the pavement when I can see above the pile of laundry in the basement!

It's a car stop...with no transit on the island and one taxi this is how the non walkers get around.

No need to hitch hike just stand and wait for the next car to stop.

Darling daughter and I did this a couple of years ago and were picked up by the most eccentric woman I have ever had the pleasure of conversing with...

oh and her very shaggy wet and drooling doggies shared the back seat with us!

There were a few wildlife sightings at dusk.

Some seaweed encounters...

A fascinating read which BTW is the third book I have read in 10 days!

I wish that I had invented Zip Loc bags...

they are a galley slave's best friend.

Our salmon is marinating in garlic, diced ginger, green onions, soy sauce and a pinch of sugar.

I usually use maple syrup but had none on board so I had to be creative.

"One Pot Wonders" 

are the name of the game on board with one burner.

We are fortunate enough to have a microwave and a BBQ.

 I try to keep the meals simple.

My pedicure is still intact but many of the crystals have fallen off my flip flops...

(too many salty beach walks)

 I will be replacing these before next summer.

We celebrated Henry's first birthday this afternoon and he is the most adorable blond boy in the entire universe...

I am feeling very mellow despite the fact that I am dealing with a mountain of laundry.

But you all know how much I LOVE doing laundry!

and dishes...using pure linens.

Will be back in jiff...

thanks for stopping by.

You asked...

A reader asked me to talk about what I eat on a day to day basis.
She wanted simple nutritional Weight Watchers point friendly food ideas and menus.

I seriously recommend that you first talk with your doctor before embarking on any plan.
Thyroid problems are responsible for a lot of weigh gain by women in their later years...so it is good to have a test done just in case your gland is not producing enough of the thyroid hormone. (like mine)
Once you get the go ahead to start reducing I would strongly urge you to join Weight Watchers.
It is a sensible regime and one that my physician enthusiastically endorses.

Breakfast is the easiest meal and takes the least amount of time to prepare, plus I like to keep it simple.
I alternate between fresh fruit and yogurt, eggs and toast.

I opt for a variety of fresh fruits and berries with 1/3 cup of Source Yogurt several mornings a week.
Poached or scrambled eggs with Silver Hills Little Big Bread are served on other days.
Two slices of crisp bacon are a treat and I will add these on occasion.
Often I will top two slices of bread with sliced bananas or low fat peanut butter.

To make meals quick and easy I roast a tray of assorted vegetables once a week and keep them in a container in the fridge.

I use yams, carrots, peppers, zucchini, onions, mushrooms, beets, Brussels sprouts, cauliflower, whatever looks fresh at the market. I drizzle a small amount of olive oil and toss with the veggies before roasting them at 450 for 40 minutes.

They get a nice colour and have a nutty flavour when they are done.

Lunches are mainly wraps or salads.
I use these with Grimm Co. corn and flour tortilla wraps topped with roasted veggies or a scrambled egg with salsa for a quick lunch.
The roasted vegetables are nice topped with a sprinkling of feta cheese and a drizzle of balsamic vinegar which can be used as a side dish or a main course.
Salads are great for lunches and I always serve mine with a small amount of protein.
Lean chicken or turkey breast, leftover salmon, tuna, soft or a hard boiled egg.
Dressing is used sparingly, about 1 tablespoon, which you can serve on the side and dip the tines of your fork before each bite or dress your entire salad. I use Paul Newmans' lite Thai dressing as I love the flavour.

Dinners usually call for some lean meat, poultry or fish with a salad and lots of vegetables.
A bit of starch on occasion, a baked potato topped with salsa or 1/2 cup of brown rice with a bit of Braggs.

I like to drizzle some lemon juice and sprinkle herbs on top of white fish which I bake on parchment paper at 350 for about 20-25 minutes until done. If I cook salmon I use a wee bit of maple syrup and soy sauce or grated ginger if I have some fresh on hand.

Chicken breast is my preferred choice but Mr. HB likes thighs and wings which I rarely eat because they have skin and more fat than I like to consume. I cook him these when I have lean chicken breast.
Remember that the suggested 3 ounce portion is about the size of a deck of cards.

Steak is a good choice but we don't BBQ much in the winter and I don't grill in my oven so we might have some ground hamburger in burritos, chili or spaghetti sauce.
I severely limit the amount of pasta that I have because it is so high in points and serve a big salad with it so I am not hungry and tempted to have seconds!

I make a big pot of chili with beans, peppers, corn and ground turkey...this is nice leftover served in a wrap for lunch the next day.

Stir fries are a great way to get lots of veggies and a just wee bit of meat. I use vegetable stock to stir fry instead of oil so I save points and still get a tasty result. Bean sprouts are used instead of noodles and I aways add Braggs, red pepper flakes, freshly grated ginger and some Chinese five spice powder.
You can use a bottled stir fry sauce that is low in calories for added flavour if you prefer.

Homemade soup with a tomato base is great to have on hand. Make a big batch and freeze it in small containers for when hunger strikes and you do not have time to whip one up from scratch.
I saute onions, carrots and celery until soft then add water and fish or chicken bones and make a broth.
Season with dill, salt and pepper add a can of tomato paste and simmer. You can add leftover vegetables or some frozen ones if you like.
Homemade soup is very filling.

Snacks mostly consist of an apple sliced with 2 wedges of lite Laughing Cow cheese.

Fresh carrot sticks, peppers, pea pods, celery, cherry tomatoes with a tablespoon of lite Dilly Dip made by the Lighthouse company. Great for serving to company too, and look how beautiful it looks!

Popcorn is a good choice too but with no added butter!

Remember to eliminate or drastically reduce the consumption of sodas, sweet drinks, candy, cookies and pastries.
Drink lots of water and avoid alcohol.

I hope this helps and remember that the Weight Watchers have a website where you can sign up for a free newsletter to get recipes and ideas that help you eat nutritionally good food in portions that allow for weigh loss and maintain your health. Exercise is an important component when trying to lose weight. Walking just 20 minutes each day will help you to rev up your metabolism and aids in sleep. The more activity that you engage in the faster you will notice results.

One of the best things I did was buy the Walk Meter app for my IPhone which keeps track of my walk stats.

You can program it to talk and encourage you to step up your pace to walk faster if you need the motivation.

It is not a huge task if you start small.

Make a few changes a bit at a time and before you know it they become a habit.

Best of luck and thank you for posing the question.

OOTD, snow flurries and snowdrops.

Most days I wear more than one outfit...
so I am posting two OOTD ~ Outfits Of The Day.

One Tooth Yoga top in a glorious shade of aubergine.

(One Tooth has made lots of LuLu Lemon's products over the years.)

Black LuLu Lemon Yoga pants.

Grey cashmere socks

OT Fit Wear shop in Victoria is located on Broad Street across from Pagliacci's.

If you have never eaten at Pag's you are missing a tasty spot for a bite.

It's a fun place to meet a friend and you never know who you might see when you are there.

It's a popular place so be prepared to go early or stand in line...

it's worth the wait.

I wore my "uniform" to the Yoga Studio for a 75 minute Gentle Hatha class with Jacquie...
this is not an "easy" class even though it sounds like it might be. Jacquie has us doing the plank for what seems like forever! (Much longer than I can hold.) There is a roomful of strong "warriors" who often sway on our mats.

Let's not forget about the sturdy tree...I am unable to keep my foot off the ground for very long and must plant it firmly beside my trunk! Not to worry, I will get better at this Tree pose in time.
The benefits are already evident as sleep is deeper and I'm feeling blissfully calm.

OOTD

Vintage Spanner beaded sweater (thrift shop find)

white Coldwater Creek tank (thrift shop find)

skinny jeans g21 (Walmart bargain at $10)

Black leather belt 

(came with a skirt that I no longer own)

I love beaded sweaters and so does my sister.

She has quite a large collection and I have this one.

If a black or grey beaded one fell into my lap I would not turn it down!

I wore this OOTD to take Mother out for a drive and we ran some errands.

Snow was in the forecast but we dodged it in our neck of the woods.

Two years ago we got a serious snowfall.

Enough to make a snowman.

Our vintage Volvo wagon handles well in the snow as it has a "Winter" gear in addition to the regular gears.

The car has considerable weight so it feels safe and reliable in inclement weather but I usually opt to take the bus or walk when we get a serious dump of snow.

A gentle dusting of snow.

This image was taken a few years ago...

I simply cannot get enough snowdrops.

I plant some every year and am hoping to see the day when I have masses of them blooming in the garden.

I'm dreaming of a carpet of wonderful wee white and green bonnets holding their heads up high.

There is such beauty in the small details.

Emma Bridgewater mug, a gift from my husband.

Lunch wraps these days are my go to meal.

The Grimm Co. make corn and flour tortillas which are only 3 WW points so I have been filling them with fresh veggies and topping them off with a dollop of chipotle salsa.

Simple and delicious.

Quote for the day:

"To be beautiful means to be yourself. 

You don’t need to be accepted by others. 

You need to accept yourself.” 

~ Thich Nhat Hanh ~

Weight loss thoughts...

I've had a few emails recently asking for some tips on how I lost weight and I have been thinking of what to say and wondering if I am the right person to ask as I am not an expert on the subject.
After all I went to the "experts on weight loss" after years of trying many diets.

I am happy that I did because this week I weighed in at half a pound under my goal weight.
I start maintenance for 6 weeks and if all goes well I'll get the golden key and can be a lifetime member of WW.

Weight Loss Thoughts...

You have to REALLY WANT to lose weight. You need to commit wholeheartedly if you want to succeed.
When my doctor told me that I HAD to lose AT LEAST 10 pounds for my high blood pressure or else!
He mentioned that my chronic hip pain was because I was carrying too much weight and it was putting too much stress and pressure on the joints.  (No pain sounded quite attractive.)

Do some research on the science behind how one loses weight.
Get informed on the options and look at all your options.
Weigh the pros and the cons and ask yourself what works for you. If you are super disciplined you can probably do it by yourself, if on the other hand you need help being accountable and benefit from support and encouragement like Weight Watchers offer perhaps you'll be more successful if you join.

I chose Weight Watchers because I had read so many success stories from women just like me who lost weight and it changed their lives. I asked myself if a 300 pound woman can lose 150 pounds then why can't I can lose 30-35?

Eating plans (diets) that you start and then give up simply don't work.
You need to make a permanent lifestyle change or you will gain it all back when you start eating "normally" again.
I like the support that the meetings offer and the weekly weigh in keeps me on track and accountable.
The scales at WW are more accurate than many on the market and they record ounces as well as pounds.
I only recently bought s scale because I knew that I would be attending fewer meeting once I hit my goal.
(I opted for a digital model that measures both pounds and ounces)

Homemade soup made with fresh veggies and low sodium vegetable broth helps to fill me up.

I frequently will enjoy two bowls of soup.

Exercise... I know that I am personally not a fan of gyms and as much as I dislike sweating I HAD to do something.
I also wanted to do it on the cheap so I took up walking.
I started slow at 20 minutes a day and have worked up to an hour most days and 2 hours twice a week.
It was surprising to me how easy it was to add distance and the IPhone app Walk Meter is the best investment to motivate and record the routes and walking times. It also records the calories used!

Clean out your cupboards and fridge and get rid of everything that tempts you to overeat or binge on.
For me it was potato chips and cheeses.

Stock a few things in the fridge that you can heat up in a hurry for times when you are hungry and tired.
Those are the times when you are weak and might just grab something high in fat and calories.

Leftover soup is great in the fridge or freezer if you have a microwave.

Janet's Carrot Soup is quick and easy to make and I have memorized her recipe.

Salsa is tasty and very low in points I eat it on everything from scrambled eggs to fish. 

Stock your fridge with LOTS of fresh fruit and a variety of vegetables.
If you eat meat buy only the leanest cuts and remove any skin or fat before cooking.
Use vegetable stock or water instead of oil when sauteing
Try to eat at least 2 dinners a week that are meatless....more is better if you can do it.

Sit down to eat at the table and make your table look pretty.
Use nice dishes and cutlery, a tablecloth or place mats and napkins.
Enjoy your Perrier or water in a crystal flute.
Try adding a candle or some fresh flowers.

Eat with intention...savour the flavours and do not get distracted by the TV, telephone or your computer!
Slow down your eating...put your knife and fork down periodically.
If you have a spouse, partner or roommate this is a great time to strike up a conversation...
you can pretend you are on a date!

Use bright colourful vegetables and think of it as "art on a plate."
It is more satisfying if it is visually appealing.
You are feeding your soul as well as your stomach.

Allow yourself a few small treats each week so that you do not feel deprived because that's when you'll get discouraged and throw in the towel.
Celebrate your successes and accept your failures ~ get right "back on track" after a slip up.

Drink lots of water!
I opted for Perrier and buy it by the case. If you like tap water add a slice of lemon or lime and serve it in a pretty glass. If you like it cold buy a beautiful jug and fill it with slices of lemons and limes and keep in in the fridge so it's handy.

For snacks opt for fresh fruit...add a bit of protein.
A bit of yogurt, a tablespoon of peanut butter, a wedge or two of Laughing Cow Cheese.

I keep sliced carrots, celery and peppers in a bag for when the munchies strike...I will use a tablespoon of Lighthouse lite Dilly Dip as a dip and it takes awhile to chew through a handful of veggies so by the time I am finished I feel satisfied.

I love balsamic vinegar on steamed veggies.

Baby Bok Choy steamed in water topped with balsamic vinegar.

Baked trout marinated in lemon juice, herbs and garlic.

Sweet potato wedges oven baked with a drizzle of olive oil and sprinkled with salt and pepper.

When dining out look for things that are steamed over fried and things that are not cooked in cheesy or creamy sauces and stay clear of the bread basket!
I avoided dinners out for several months because I just didn't trust myself to behave!
Lunch was easy because I would order a salad with some protein and ask for the dressing on the side...dip the tines of your fork in the dressing with each bite and when you have finished your salad look and see how much remains...and think about all the calories (points) that you've saved!

If you are going out to an event like a buffet or cocktail party it is a good idea to have a low calorie healthy snack before you leave home.
This works for me I do not arrive utterly ravenous and then I want to eat handfuls of salty nuts and naughty high fat appetizers!

You might like to get in the habit of keeping a sensible snack in your purse for emergencies.
Keeping the blood sugar levels in check is important or you might feel light headed and shaky.

It might sound silly but brushing my teeth regularly helps me keep my mind off food.

I am sure that I am forgetting some things...
so now it's your turn to share a few of your tips.

We can support each other by sharing what works as it might be just the thing that helps another woman who is on the same journey.

Think healthy thoughts and get positive about your future.
I wish you success.

Thank you for popping by The Humble Bungalow blog.

I am grateful that you spent some time here.

I hope you have enjoyed this post that was written as a response to several emails.

Should you like to suggest a topic for a future post please email me.

I'm looking forward to meeting up with a few bloggers for tea this weekend.

I hope that you have a wonderful weekend.

Hostess