Week #2...and it is slow going.

Dining out this week and counting WW points has been a bit of a challenge.
I am not expecting the scale to budge at all, I just hope it will not go up!

Bistro lunches, a pub dinner, a garden party and a BBQ...
and wine!
( to burn off the points from one glass of wine I need to walk briskly for 5km!)

The view from The Oak Bay Beach Hotel where we celebrated Mr. HB's birthday.

The sun was setting in the west and this eastern exposure turned a soft pink shade.

The hot tubs were obviously "too hot" to use in this weather.

We drove home via the scenic route and stopped at King George Terrace lookout to take a picture of the golden sunset.

My walking route 

warm and bathed in sunlight about 8:30 in the morning.

The heat was increasing as I walked and I am so glad that I opted to do the 5km early rather than later...

Quite a few walkers and joggers were out and about...

the sea was calm and the air still.

This is part of the route that the Tour de Victoria cyclists peddled their bikes along...

I don't own a bike but have been looking longingly in the window of the Fairfield Bicycle Shop

The Pashley bikes from the UK are on display in their window

British Racing Green and Fire Engine Red

what would I choose?

And it absolutely MUST have a wicker basket!

The Humble Bungalow Garden is chock full of blooms.
A riot of of roses and loads of mop head limelight hydrangeas...

We are having a heat wave and the intense heat affects my energy level.

Despite drinking lots of lemonade and iced tea I feel rather sluggish.

We are not used to high temperatures and there has been very little in the way of cooling ocean breezes... 

We have kept the blinds closed and opened most of the windows a crack... 

(so that the cats do not escape)

I am totally absorbed with this new novel.

Sitting in a Morris Chair in The Humble Bungalow living room keeping cool

is not a bad way to spend a hot afternoon.

A dip in a pool would be nice...

but I will make due with a refreshing shower.

How was your weekend?

Have you got a good book that you can recommend?

~ Be Well and Be Kind ~

Week #1 a challenge....

Week #1

It has been a hot week so I have had to go out walking earlier in the morning.

I wear my hat and take a bottle of Perrier with me.

I managed to walk 50 minutes on 5 of the days 

 1 1/2 hours on two other occasions with a friend.

Two lunches out this week with friends gave me the opportunity to study the items offered and try to make some sensible choices from the menus.

Tossed green salad with eggs on Monday and water

celebrating a reunion of former co-workers.

3 small appetizer sized Fish tacos on small corn tortillas 

the day I met and walked 1 1/2 hours with a friend.

(the fish was fried and about the size of an egg on each taco served with oodles of sliced cabbage and mango with a very small amount of dressing)

Eating a higher point count lunch

meant that I would need to eat a lower point count dinner to keep within my WW daily range.

I have been satisfied with meals and have not had any snacks.

 Homemade lemonade has been my go to drink this week to keep hydrated.

I made a tasty stir fry one night for dinner.

Green and yellow peppers

zucchini

mushrooms

onions

thinly sliced lean chicken breasts

hoisin sauce

 rice

I opted for only 1/2 cup of rice to keep my point count down.

I chew my food slowly

putting my fork and knife down between bites to take longer dining.

The messages that are sent to our brain that register our fullness take time.

Are you making your mealtimes as attractive as possible?

Are you sitting at the table focusing on the food and the table setting

instead of eating in front of the TV?

Kathleen Tessaro has a new novel out and I am really enjoying it.

I love her books...The Perfume Collector was so well written.

Please feel free to leave a comment and tell us how your week is going.

What are you reading?

Are you having any challenges with the weight loss challenge?

Have you been pleasantly surprised by the read out on the scale?

~ Be Well and Be Kind ~

Gratitude...

The attitude of gratitude has been a huge influence on how I view life.

It has helped me gain perspective

feel joy

and taught me to be content.

Our bungalow has been a "gift" in so many ways.

We have embarked on many projects over the years to improve and maintain 

the interior and exterior in the historic arts and crafts style.

I had to learn to be patient as all the projects took time and money.

Time and patience have afforded me the opportunity to weed out and prioritize what is most important and helped me to figure out what I really wanted to focus on next.

I have been lusting after linen bedding for several years...

linen as you may already know is not an inexpensive undertaking.

I saved up for several months to purchase sheets and a duvet cover with shams.

When I found these at Lands" End on sale at 20% off I quickly placed my order.

We plan to redo our bedroom and build in a closet with drawers and doors.

The room is small and we plan to use wainscotting and paint the walls white.

The floor is dark fir and the bed and side tables are dark oak.

Blue and mocha will fit right in...

We slept on the linen bedding this week and I can say that I am so happy with the comfort and coziness of the sheets and they will just get softer with every washing.

Chester and Pepper are enjoying playing in the boxes...

I leave them in the kitchen on the floor for a few days as they love them so much.

How is your week going?

Are you following along with the new eating regime?

Have you been walking every day?

My leg muscles are a wee bit sore after amping up the pace on my walks.

  The scale is not rapidly reflecting my new habits but I am not discouraged

as it is going in the right direction!

Try not to be obsessive about weighing every day.

I know the temptation is there...

when you do step on the scale do it at the same time every day

and try to wear the same clothes so you get an accurate reading.

( you may want to weigh in wearing only your "birthday suit")

Remember to drink lots of water.

Hope that you have some fun activities planned for the weekend.

~ 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 ~