Update on the weight loss journey and a reunion.

It has been several weeks since I started a health and wellness journal.
Several readers have asked me to elaborate on what I write in it.

The daily habit helps me try and stay accountable
it acts as a motivator...

It is a convenient way to document my thoughts,
to track my Weight Watcher Points and to record my weight.

Its been a busy few days

so writing has been brief and done just before bedtime. 

I like to set the mood before writing by lighting a scented candle

brew a pot of decaf tea

(caffeine later in the day does not contribute to my sleep)

I will sit in the quiet and reflect upon my day.

Here is an excerpt from the journal when I started...

A few snippets

my weight

the meals.

I often add any food temptations

 how I coped or did not cope with them.

The exercise that I did that day.

Thoughts of gratitude, things that made me smile, quotes that inspire...

the journal is very personal and I am free to write a rant if I so desire.

When I write first thing in the morning 

I often write my goals for that particular day.

If I start my day with a positive theme it continues throughout the day.

It also helps me to exercise if I put my fitness gear on right after my shower.

This is a signal for me to get that out of the way before commencing with the rest of my day.

Exercise is on the agenda and I am not going to change into my dressy clothes

until I go for my walk or do my kettle bell workout.

Fruit makes up the bulk of my snacks and is the basis for any dessert.

I track my WW points with the handy counter.

If you are keen to change or influence your health and wellness

I firmly believe that a journal can help.

The support that you get at WW meetings is incredibly helpful 

if you are struggling with your weight I would not hesitate to recommend WW.

My weight is not moving very much and I admit that I am feeling frustrated...

I may be signing up for WW again but plan to up my exercise first.

I try not to obsess about a few extra pounds

 but I do feel much better, 

have more energy 

and like how my clothes fit when I am lighter.

A reader emailed me about a gym in Oak Bay that offers classes for 55 and older 

they have exercise machines and a punch card is available for a modest cost 

so I have made an appointment and will see if it is something that I would enjoy.

A bunch of former alumni got together for a reunion at the home of one of the teachers.

There was a great turn out and it was lovely seeing so many of the staff.

We all worked together at a local community school and it had been quite a few years since we had everyone gathered together.

So much history, so many shared experiences and oodles of memories.

The animated chatter and laughter filled the afternoon to the brim.

XO

How was your weekend?

~ Be Well and Be Kind ~

Clothes Shopping has become a problem....

"You have to kiss a lot of frogs before you find your prince..."
                      ~  The Frog Prince ~
                                        by Brothers Grimm ~

That is how I feel about clothes shopping...

It may be due to my mid life figure,
my current budget,
my colour preferences,
my age,
my personal taste
or that I have the basics currently hanging in my closet.

I can stroll through a store and easily dismiss about 95% of the items.

So when I spend an hour perusing the store and end up with only 5 or 6 things to try on that may or may not work, that is a considerable amount of time and effort.
Am I being too picky?
Am I looking for a needle in the haystack...that hidden gem?

OOTD

Style and Co. top

NYDJ

Clark boots

(Excuse the hair - weather was so icy that I had to wear a hat.)

I resorted to do my walking in the mall for several hours.

The blue Calvin Klein puffy vest on the hook in the change room is mine.

I like this swing shape of this top (above) as it camouflages all manner of sins.

I bought this blue top when I was in Vancouver last year.

Here is a 

Calvin Klein soft soft sweatshirt...

not loving the overall look

BUT 

oh how I LOVED the feel of it...

almost like sleepwear 

and 

I could wear this around the house.

Do I want to spend $60 on it just to wear it at home?

No I don't think so...

Skinny striped swing top

Style and Co.

cozy

reasonably priced

($25)

(covers the hips)

can be worn with skinny jeans, leggings or pants.

I didn't take pictures of the other tops as they were total rubbish on me.

You can see here how height challenged I am at 5'1

in clothing terms that makes me a "petite."

Not skinny though...

Let me be honest I'd like to lose 10 pounds.

So its working out with the kettle bells, walking,

and

monitoring what I eat and drink.

At my age, almost 62,  results take longer and I need to work harder so

it might be a few weeks away before I see significant results.

Drove to Willows Beach after the ice melted and walked along the Esplanade.

The fresh air cleared out the cobwebs and I felt energized.

Later I stopped for a skim milk latte.

A low WW point indulgence.

I will often take myself out for a coffee.

I don't mind being alone at a table in the coffee shop.

Years ago this would have felt very uncomfortable.

  but now 

perhaps because I am older 

or that I spent time in Paris alone at the street cafes

I feel relaxed and I am able to just be calm and enjoy the experience.

Back to shopping...

 wish that there were more petite shops in our town.

I do not like online shopping very much.

It costs so much to send back garments that do not fit

and one does not get to feel the fabrics or try on more than one size.

Oh and while I am wishing,

 how about some petite shops that cater to women of a certain age?

Travelling to Vancouver or Seattle to buy petite garments is expensive!

Are you a petite or tall woman?

Are you "average?"

Where do you like to shop?

What do you think about sourcing clothes for us over 60 gals?

Do you have a seamstress or do you sew clothes for yourself?

Do you find it frustrating to find things that fit and flatter?

Please chime in on this discussion

 I would love to hear from you on this topic.

~ Be Well and Be Kind ~

The "battle of the bulge"...a group effort.

"Women of a certain age" frequently find themselves at a crossroads when it comes to their changing figures.

Many of my over 60 friends have been commiserating about their thicker mid sections and those persnickety "wobbly bits." Several of my friends who work out regularly at the gym have complained about their "muffin tops" and "back fat."

It would appear that these areas become problematic as we advance in age...

Our bodies change...
we must graciously accept these changes and press on.

Making the best of what we have
accepting our limitations
working at maintaining our health
mindful of the foods that we eat to fuel our bodies
enjoying meals that are attractive, colourful and full of nutritious elements.
I guess what I am trying to say is that we need to opt for a happy balance.

While we are focusing on slimming down...
we might need to reassess our clothing choices.

Dressing in flattering clothes definitely makes us feel better about ourselves.

Consider looking at "camouflage dressing" to disguise our figure flaws.
We may wear a bright scarf at the neck to draw the eye upward...
or wear the same colour separates on both the top and bottom for a longer line.

It is important to choose clothing that is not too sheer, too tight and does not cling. Opting for heavier fabrics with more "body."

I prefer denim, bamboo and crisp cottons and linens in styles that follow the curves of my figure but are not too tight or too baggy.

Light cottons, sheer knits and some silks are not that forgiving as they tend to be on the clingy side
Make sure to buy the size that fits and flatters...
ignore the tag...
if you get all hung up on whether you think that you should be wearing a certain size you might be choosing a garment that is going to reveal more of those wobbly bits than you would like.
Check in the mirror...and do not forget to look at the front and the back views.

We cannot expect that our bodies will stay the same as they were when we were in our youth and we need to gracefully embrace the changes that come with age...

Keeping active is important for many reasons...
maintaining flexibility
bone density and heart health,
lower blood pressure and warding off adult onset diabetes.

Weight gain is inevitable when our metabolism slows if we keep eating as we did prior to menopause we will naturally put on weight.

I read somewhere that estrogen is stored in fat cells
and that is why nature adds the fat to protect our hearts...
I cannot remember what publication this was or even if it is backed by scientific evidence...perhaps one of your readers knows more about this and can comment.

We must be proactive if we want to keep those extra pounds from piling up.
Mother who is 89, eats smaller portions and avoids cakes and pastries and walks for 20 minutes each afternoon.

My hypothyroid condition that results in a sluggish metabolism is an issue that affects my weight and a constant reminder that I need to take charge of my eating and exercise habits.

Weight has crept up on me while I was turning a blind eye...

I was much more successful when I was actively attending Weight Watcher meetings and counting my points.

So I am back to tracking my daily WW point allowance and amping up the walking. Many of you are joining me on this journey and I hope that you are starting this process with a positive realistic and optimistic attitude.
We can succeed if we put the effort into the project.
My goal is to lose about 1 pound each week...the first week we may see more weight loss but it usually slows a bit after the initial phase.

My morning indulgence is a cafe creme.

Espresso coffee and foamed skimmed milk.

Breakfast 

1/2 cup 1% cottage cheese and a cup of berries

Lunch is a salad with about 3 ounces of protein and a light dressing.

Dinner

3 ounces of lean protein and lots and lots of vegetables.

Daily brisk walks of about 45 minutes to an hour along the seafront

provide me with plenty of fresh air and movement.

The scenery is quite lovely 

so while I walk I soak in all the beauty and as a result I feel joyful.

If you are following along on this journey to improved health please feel free to leave a comment and share your thoughts.

How is your week going?

Have you had cravings?

Are you walking or working out?

Do you have any tips for the group?

My journey may be very different from yours...

happiness and contentment within each of us is very personal 

what works for one may not work for another.

~ Be Well and Be Kind ~

The weight loss journey begins...

After gaining 10 pounds over the course of the summer it is time for me to take action and get back on track. To achieve a 10 pound weight loss I will keep track of my daily food intake, track my weight watcher points and keep an activity journal.
Writing everything down makes me more accountable and in my experience has made my progress so much more successful.

Getting on the scale recording my weight and hopping on every few days to see how things are going also helps me be more mindful of how I am doing...monitoring my progress helps keep me motivated.

Before embarking on a regime it is important to rid the cupboards and fridge of anything that might derail my progress...no hidden stashes of chips, chocolates or cookies. We all know what foods we crave and must avoid as quite possibly they are loaded with calories and fats.

Next up the grocery store shopping keeping to the aisles at the perimeter of the store...the dairy, meat, seafood, produce sections are where I need to focus my attention by choosing fresh vegetables, fruits in season and lean proteins.

I use skim milk in my morning cafe creme as it foams better.
Eggs are a great source of protein and they are also very versatile.
I love a poached egg atop a pile of greens or an omelet with fresh herbs for lunch. Hard boiled eggs make a great snack if you are feeling hungry between meals.

Fresh fruit counts as zero points on the Weight Watchers program so I load up on bananas, apples, pineapples, oranges, peaches, plums and berries...
opting for fruits that are "in season."
I will eat several fruit servings each day.

One of my favourite breakfasts is a 1/2 cup of low fat yogurt or cottage cheese with sliced fresh fruit. My appetite is controlled better when I have protein with each meal...it keeps me satisfied until the next meal and rarely do I get hungry in between.

If am extra active and feel hunger pangs I will have a couple of tablespoons of hummus with carrots and celery sticks or a wedge of Laughing Cow Light cheese with an apple.

I avoid most breads and will opt for 2 slim slices of "Little Big Bread" if I want a sandwich. This bread is made with sprouted grains and made by the Silver Hills company.

Potatoes are my weakness so I try to limit my intake of them especially in the initial phase of my program.

Lean meat (not fried) or protein is limited to about a 3 ounce serving.
My dinner plate will be heavy on the veggies and lean on the protein portion.
A plate loaded with lots of luscious colourful veggies is satisfying and beautiful.

Green salads with sliced mushrooms, onions, radishes, tomatoes, cucumbers, and colourful peppers are an easy way to fill up as there is lots of chewing involved. The action of chewing sends a signal to the brain that one is sated and full.

Be careful not to load up on creamy dressings...simple vinaigrettes are best and if you like vinegar you might be able to skip the oil and just have a drizzle of balsamic vinegar on top.

No pop or sweet drinks will pass my lips...
I will opt for tea, coffee, and several bottles of Perrier each day.

I enjoy a glass of wine but find that it has "empty calories" so it can derail or slow down my reduction plan.
Perrier in a champagne flute or a glass with a wedge of lemon or lime is festive enough and guilt free...getting plenty of fluid really is important...aim for 2 litres every day.

If you are tempted to snack...keep your hands busy...read a book or call a friend to chat.
Knit, crochet, do some embroidery whatever helps calm your thoughts.
Go for a walk or work outside in the garden.

Exercise!
Yes I will be out pounding the pavement every day for at least 45-60 minutes.
Walking is free and easy to do...no gym fees, you can do it anytime that suits your schedule and it is much more fun when you walk with a friend.

If you do not have a good pair of supportive walking shoes invest in some right away. My former knee problems were linked to a pair of sneakers that had no real structure or support.

If you are motivated by looking good while walking perhaps you will want to buy a cheerful coloured jacket or pants...something that makes you feel energized and happy.

I wear black yoga style skinny knit capris and a tee top with a light jacket by Mondetta that I purchased from Costco...inexpensive but very neat and functional.

If you have never walked much before start with 15-20 minutes. Do this for a week and soon you'll be able to add increments of time and distance and you will feel so much better and the movement is also so good for our aging bones.

If you prefer to exercise at the gym or pool because of weather or personal reasons you can ask the staff for suggestions of which routines and classes that will suit your goal. Zumba is very popular here among ladies of a certain age!

So let's begin...our journey together.

Getting healthy, trimming a wee bit of body weight, toning up and doing it together...are you ready?

I welcome comments and tips as we move through this together.
Good luck.

Goals...

leaner, lighter, fitter, more energetic.

~ Be Well and Be Kind ~

Walking in Sunshine....

My car is in the shop.

Instead of taking the offer of a driver and a ride home I wore my walking shoes

and took a walk in a different area of town.

Walking is a great way to get some fresh air and exercise.

It is simple

free

can be done almost anywhere

and the only special equipment you need is a good pair of shoes.

You might need some sunglasses

a warm coat or a rain jacket

umbrella or boots

hat

gloves

Kleenex

sunscreen

if you have a walking partner 

you are blessed.

Conversation makes the time fly and going the distance with a "buddy" is supportive.

One day you may feel tired, lazy or lethargic but your partner urges you on.

Another day it is your turn to encourage him or her.

Walking in a group is popular here in Victoria, 

beyond the seafront there are hiking trails

The Galloping Goose is popular with both cyclists and pedestrians.

We have groups of walkers if you like company:

The TC 10K race has several training groups

Widow's Walking Group

Newcomers Club Walkers

Nordic Pole Walkers

Outdoor Club of Victoria

groups that walk out of the fitness and Seniors centres.

Mr. HB and I walk together on the weekends.

We have "My route" and His route."

My route goes along the waterfront to the Gonzales area of town,

his route goes along the waterfront towards the "boat pond."

Bald Eagle perched in a tree surveying the ocean 

possibly looking for a fish dinner.

Off it flies towards the sea...

soft shades of blues and greys

the sun breaks through the clouds

there are many quiet moments when we walk

moments to enjoy the scenery

moments to observe the unexpected

moments when we share some conversation

we are walking together

as we have done since we walked down the aisle so many years ago.

~ ~ ~

The Victoria Orchid Society Show is on this weekend and I'll be working at the admissions table.

I plan to take my knitting with me just in case there is a quiet moment during the day.

Looking forward to perusing the show and sales table after I finish my shift.

When it comes to orchids I have a weak spot for them and a new one might just accompany me home!

"Walking is man's best medicine."

~ Hippocrates ~

Have a fun weekend!

Watching my Weight...the UPS and downs.

Maintaining the Weight Watchers goal weight has proved to be a challenge...
my weight is on an upswing and I am not happy about it at all.

My weight fluctuates a bit each time I step on the scale...it might be the time of day or what I'm wearing or if I have just eaten a big meal or skipped a walk.
I weigh myself regularly and I try to be mindful about what I drink and eat.
I need to be accountable to ensure that my weight does not get out of control.
Weight Watchers helps to keep me motivated...and it's discipline that helps me stay on track.

Since returning from Paris I have neglected to go to a meeting or to weigh in....

Life is full of tasty temptations!
I don't like to be too obsessive and avoid everything that is offered to me.

I need to remind myself of the rules.

There are many strategies that come in handy when dining out.
~ choosing low point foods during the day so a splurge at dinner time is within the WW range
~ eating a small snack to ward off hunger pangs when you know that dinner out will be late
 it's difficult avoiding the bread baskets when you are ravenous!
~ you may even amp up your exercise in anticipation of a colossal caloric encounter
~ order dessert and share it...take a few bites and savour the flavour
~ my husband often orders fries which I LOVE so I'll sample a few of his instead of ordering my own
~ develop a love for colourful salads and add some lean protein on the side
~ ask to have the dressing served on the side
~ if you know where you are going to be dining go online and check to see if their menu has          nutritional information on their website so that you can determine which options would be best
~ opt for baked, broiled or grilled over battered and deep fried foods
~ put your knife and fork down often and chat over dinner
~ avoid over eating...take home leftovers for lunch the next day
~ if you really want to indulge, do so and then get right back on track the next day!

I try to eat simple and healthy meals.

Island grown strawberries and plain yogurt.

To start my day I often opt for fresh fruit and yogurt.
Danone make a low point count one with Stevia as the sweetener...
Weight Watchers logo and point count is stamped on the tub.

Silver Hills Little Big Bread makes a great WW friendly base for a sandwich.

I have loaded this bread with grainy Dijon mustard, a slice of cheese, lettuce and pickle slices.

Some days I opt for tomatoes, cucumbers, sprouts and slices of lean chicken or turkey.

I find these sandwiches satisfy and I rarely feel hungry before dinner time.

On days when I do experience hunger pangs I will snack on an apple with two wedges of Laughing Cow low fat cheese or a few carrots and celery sticks with a couple of tablespoons of hummus.

Dinner usually consists of lean meat, vegetables and a salad.

I rarely eat potato chips or other salty snacks.

Cookies and cakes are a rare treat.

Chocolate, however, is eaten in moderation and enjoyed immensely!

One thing that keeps me on track are my walks.

Walking = exercise.

We live so close to the ocean and the scenery is beautiful 

so it makes my job of getting out the door and "just doing it" much easier.

Walking with a friend or my spouse is enjoyable as we chat while we walk.

When I am on my own I seek out the beautiful details along the way.

Losing weight and keeping it off is not easy.

The rewards ARE worth the effort.

Less hip and joint pain have been an unexpected bonus.

I feel more confident in my appearance and my doctor and I are both happy that I no longer require high blood pressure medication.

I could not have lost the 30 + pounds if I had not taken a leap and joined Weight Watchers.

I went alone because no one I knew was interested in going...

most of my friends are slim and trim and keep active and are fit.

I met a wonderful and supportive group of women leaders and "losers" and we all attended the meetings with the same goals in mind.

If you are struggling while trying to lose weight on your own and need some help

 I'd suggest you attend one of the WW meetings...

you'll find out how easy the program is and the only thing you need to do is follow the rules...

and in time you'll succeed.

It took me the better part of a year to get to my weight goal.

It's time for me to get on track again and go back!

"Anything worth doing is worth doing well."

~ Hunter S Thompson ~

Hope you have a great weekend!

OOTD ~ Washday observations...

It's wash day again here in our Humble Bungalow.
Mondays more frequently are washing, ironing and domestics days...

OOTD

Club Monaco jeans

Monoprix grey linen Tee

silver necklace from Paris

This inexpensive Parisian necklace gets lots of compliments.

I love white and silver together...

so icy and cool.

Our white orchid is in bloom again..this must be the 4th year that it has re-bloomed.

Orchids, the window sill variety are a great bargain...just a wee bit more than a bouquet and they continue to perform for years. 

I water mine every Monday.

Our grey and black back door rug... from Target.

The Christmas cactus is looking healthy.

It usually blooms twice a year and not always at Christmas!

Mr. HB and I both spent a lazy day on the boat this weekend.

We read our books and the cats snoozed...

I bought a new mat for the galley.

and some new melamine plates designed by Nicole Miller.

Home Sense and Winners are the source of the nautical inspired accents pieces for our boat.

Pepper

Chester

The view from here...

There were many opportunities to reflect...

remember 

and honour the memory of our Fathers

both gone but not forgotten...

I'll be starting this book soon...

I want to learn how to make a French omellete...

I need to find a non stick pan first.

The time has come to say adieu

There are linens to launder and cottons to iron...