Don't Call It Cheating

One problem I used to have when "on a diet" was straying from the plan and pigging out on something "bad." Bad would be defined as high-fat, high-calorie carbs or sweets that offer little or no nutritional value. I called such moments "cheating."

Here was my typical cheating scenario: I would eat exactly according to plan for days, weeks, even months, but all the while feeling severely deprived. When I saw one of my favorite goodies right in front of me, I simply couldn't take it anymore and had to have some. Then, once I got started, I would go way too far--if I cheated with one brownie, why not cheat with the whole pan? Later, guilt and discouragement would set in, followed by a gain at the scale, and eventually, I would give up on my diet altogether.

With our new approach to getting fit, Mr. and I have tried to eliminate the feeling of deprivation from our daily life. That involves choosing foods we actually like to eat and refusing nasty-tasting ones (even if they're ultra-healthy). It also means that sometimes, we partake in an occasional treat. Even the high-fat, high-calorie, not-really-good-for-us treats.

The difference now, at least for me, is I don't consider these occasional treats "cheating." If I have a small piece of cake for my grandma's birthday (as I did yesterday), I just figure my brutal hour-long Pilates class more than made up for it. I don't add a scoop of ice cream or have a second piece of cake, either. I try to put it in context of the rest of my day, including what I ate and how I exercised, and make a choice to enjoy a food I love in moderation.

Amazingly, that attitude has kept me from "pigging out" on sweets or snacks for two months now. I've consistently lost weight every week (except one where I stayed the same). I don't let myself build up resentment about "having" to eat salad when "everyone else" gets to have pizza. I constantly remind myself that each bite of food is a choice, and I'm in control. When I do eat something I used to consider "bad," I don't allow that to become an excuse to stop my healthy lifestyle. I'm telling you, it really works!

Picture Day: Not Looking Quite as Fat

Mr. on Day 1	Mr. on Day 57
Mrs. on Day 1	Mrs. on Day 57

You asked for it, you got it! Before and current photos of Mr. and Mrs.

When I compare these pictures, I can see a definite difference in our appearance--especially around our faces. Obviously, we're not anywhere near where we want to be. But we're getting there. It's encouraging.

(P.S. I don't know why there's all that space above our photos. I'm no programmer. But damn if I didn't figure out how to do an HTML table. That has to count for something!)

Weekly Weigh-in #8: Mr. and Mrs. on a Roll

One week, I stayed the same on the scale; the next week, Mr. stayed the same. But did we let it discourage us from fitness? Hell, no!

This week, we both blew through our little plateau and showed awesome results--despite my sore lower back (stupid salsa workout video! What was I thinking?) and Mr.'s nasty cold. We just kept up our healthy habits and made it happen.

Jay
Starting weight: 301 pounds
Current weight: 272.5 pounds
Pounds lost this week: 6.5 pounds
Total pounds lost: 28.5 pounds

Susan
Starting weight: 238 pounds
Current weight: 215.5 pounds
Pounds lost this week: 3 pounds
Total pounds lost: 22.5 pounds

That means we've cumulatively lost more than 50 pounds as a couple. Another way to think of that is we've eliminated one-fourth of the 199-pound "third person" in our marriage made entirely of fat that we started out with. It's a weird but powerful way to think about it.

One more way I think about it (a little less weird): The extra fat we've lost is equal to the weight of our daughter times two--so it's like we used to have to carry two Cassies around with us everywhere, and now we don't. No wonder we have so much more energy!

I know, I know--you want to see our progress in pictures. I promise, tonight we will post some! I don't know how dramatic the changes will actually show, but we'll let you, our dear readers, decide.

Weight Watchers at Work

I just found out my employer is bringing Weight Watchers right to my office. Bonus: They're paying half our membership fees. Sweet!

No, Mr. and I have not changed our philosophy about sticking to our own guiding principles, rather than following a fad diet or strict regimen. I still believe doing it our way is our best chance of long-term success.

Still, I can always use a little extra help. Weight Watchers is a solid nutritional program, and the weekly support meetings are a perfect opportunity to talk about the ongoing efforts to get fit with my coworkers. I hope I'll discover some new recipes, as well as keep track of my eating with Weight Watcher Points (a more well-rounded guideline than just calories alone).

So I'm giving WW a shot again, 16 years after I first joined (when I was only 15--that's how long I've been struggling with weight issues). I look forward to opening up my circle of support to some of the people I see in meetings, the lunchroom, and the hallway five days a week.

The Pressure's On

As a woman with hypertension, or high blood pressure, I was particularly interested in the recent special issue of a medical journal called (go figure!) Hypertension.

Now, I may be a nerd, but I'm not quite nerdy enough to actually read the issue. But I did read this article summarizing its findings about why hypertension is particularly challenging for women. A few major reasons:

• Doctors don't pay enough attention to women's blood pressure when they're in the office. Maybe because they're too busy filling out reams of paperwork.
  
• Women aren't aware of what their blood pressure readings are or should be (120/80 or lower is "optimal"). Ignorance is not bliss, people.
  
• Women are less likely to receive medications for lowering blood pressure, cholesterol, etc. Demand treatment--it's not optional!
  

I'm proud to say I have taken charge of my hypertension. That means I monitor my blood pressure at home (though admittedly, not as often as I should--every day). I go to the doctor when it starts creeping up. I work with the doctor to achieve and maintain optimal numbers with meds. Even before I started getting fit, I knew I couldn't let my BP get bad--or it could cause a heart attack or stroke. Too scary.

Now that I am exercising daily and eating a nutritious diet, I feel even more in control of my condition. Unfortunately, it is hereditary at a young age in my family, so I will likely battle it even as I become Skinny Mrs.

But I know I'm doing everything I can to take care of my heart (just took my BP now, actually: 122/78--not too shabby). Ladies (and fellas), I hope you are, too! Speak up to your doc and get the care you deserve.

Weekly Weigh-in #7: Way to Go, Mrs.!

This week brings a curious turn of events. On one hand I am happy to report that Mrs. has lost an amazing 3.5 pounds this week! She hasn't been this thin since immediately after the birth of our baby girl. I lack the words to express how proud I am of Susan and all the hard work she has put into working out and eating right. Three (and a half) cheers for Mrs.!

On the other hand, my weight loss this week has been ... well, nonexistent. I felt like I did a good job working out harder than usual last week but I'm certain I ate a few more calories than I needed to. In any case, I'm focused on continuing to eat healthy and maybe I'll try increasing the intensity of my exercise. Next Tuesday, I'll be showing a loss, of that much I'm certain.

With all that said, here are the numbers:

Jay
Starting weight: 301 pounds
Current weight: 279 pounds
Pounds lost this week: 0 pounds
Total pounds lost: 22 pounds

Susan
Starting weight: 238 pounds
Current weight: 218.5 pounds
Pounds lost this week: 3.5 pounds
Total pounds lost: 19.5 pounds

Shaking Up Your Workout

This week, I was so busy at work that I didn't have a chance to use our office gym. Instead, I worked out on our stationary bike at home, along with a few light hand weights and ab crunches.

It was OK, and I'm sure I burned some calories. But I didn't feel like I was pushing myself enough. I worry that if I don't mix up my fitness routine, I won't get as fit (or see the pounds go down on the scale).

Today, I decided to try something different. As a Netflix member, not only can I order DVDs to be delivered by mail, but I can also watch some movies instantly online. This morning after Cassie went down for a nap, I checked out their selection of fitness videos and chose Crunch: Super SlimDown. I placed my laptop on the ottoman in our living room and started doing pilates and yoga moves that had me out of breath and feeling the burn!

Doing that workout was very different from what I have been doing, surprising my body and muscle groups. I definitely felt like I pushed myself and probably burned more calories than I have with my ho-hum bike routine.

Now I'm looking forward to trying other Crunch videos on Netflix. I might even supplement with some videos from the library, too. Once the weather improves, I hope to add more outdoor activities to my fitness arsenal--but for now, I'm staying where it's warm and not icy.

Lovely Low-Calorie Treats

As Mrs. and I begin to celebrate Valentine's Day this year it occurred to us that is the first year neither of us feels good about buying chocolate hearts for the other. Sure, chocolate hearts are an innocent expression of love (and everyone can appreciate some tasty candy). But let's face facts: just three tiny pieces of chocolate from a typical box of assorted chocolates contains 200 calories and 11 grams of fat. Honestly, when was the last time any of us only ate three chocolates from a box?

Don't freak out! We don't want to spoil Valentine's Day for anyone. Mr. and Mrs. still believe in romance.

That said, since we're committed to getting fit we started searching for cute alternatives to heart-shaped boxes of chocolates. We ultimately discovered heart-shaped, low-calorie chocolate muffins! You've probably seen us mention "VitaMuffins" more than a few times in our blog. Well, these 100-calorie muffins with 1.5 grams of fat and 6 grams of fiber are a fantastic tasting alternative to chocolate candy. The same company now offers VitaMuffin Hearts ... a perfect guilt-free way to say "I love you."

Trust us. Both Mr. and Mrs. love chocolate and hate bad-tasting "healthy chocolate." We wouldn't recommend the 2-ounce VitaMuffins or VitaMuffin Hearts if they didn't taste amazing.

Of course, there are always other alternatives if don't have time to order VitaMuffin Hearts or pick up a box of VitaMuffins at the grocery store. Susan mentioned something about diamonds and I believe I mumbled something about a new HDTV.

Mr. and Mrs. both wish you love and healthy living this Valentine's Day!

Weekly Weigh-in #6: Way to Go, Mr.!

I am happy to report that Mr. has "broken a zero" this week--he went from the 280s to the 270s. He hasn't seen that weight range on the scale since before our 20-month-old daughter was born. What's really amazing is that he did it while playing single dad for four days (Mrs. was out of town). Hooray for him!

Me ... well, let's just say I'm happy I didn't gain. I definitely didn't stick to our Guiding Principles 100% last week. But I'm already back on track, eating healthy and exercising. I will make up for last week's excesses by being extra-good this week. Next Tuesday, I'll be showing a loss, I tell ya!

Without further ado, here are the numbers:

Jay
Starting weight: 301 pounds
Current weight: 279 pounds
Pounds lost this week: 3 pounds
Total pounds lost: 22 pounds

Susan
Starting weight: 238 pounds
Current weight: 222 pounds
Pounds lost this week: 0 pounds
Total pounds lost: 16 pounds

Back from Vacation: Good News, Bad News

I just had the incredible pleasure of spending a long weekend gallavanting about in New York City with some good old friends. Just me and my girlfriends! Mr. was sweet enough to stay home with our daughter, keeping the home fires burning (and not ordering Donato's pizza, bless his heart), while I enjoyed this rare opportunity to be away.

This was also my first vacation since we started getting fit. And I thought office temptations were tough! Try resisting the many and varied delicacies of New York City--while on vacation. Such a situation can put even the hardest-core fitness pursuer to the test.

First, let me share the good news. I brought healthy snacks for the trip so I wouldn't be as tempted to grab whatever unhealthy options were most convenient. That helped, especially while traveling to and from New York. I also chose delicious, nutritious meals when and where I could. (My thoughtful friend Meg helped by picking some places to eat where she knew I could order such meals.)

Finally, I walked my freakin' legs off during this trip! I'm sure my friends who live there thought it was no big whoop, trekking miles from one subway stop to the next destination, tromping up and down countless steps. But for a person who spends most of her time either in a chair or driving somewhere, this was serious exercise. I welcomed it, especially considering all the treats I enjoyed (calories++++), but it was still a bit of a shock to my fat suburbanite system.

Now, the bad news. I ate too much. Too many not-whole-grain carbs (New York bagels! New York pizza! New York Chinatown street vendor hotcakes!), too many sinful chocolate goodnesses, and too much wine. I thoroughly enjoyed the food and fellowship, but after three days of it, I knew I had overindulged and was ready to get back to Mr. and Mrs. Get Fit again.

Tomorrow, the fateful weigh-in day. I'm just hoping I didn't gain too much.

Sweatin' to the Oldies

As five-plus weeks of consistently working out have passed, I've noticed a new sign of my impending fitness: more sweat.

When I first walked those 15 or 20 minutes on the treadmill, my face got red and hot, and I was definitely out of breath, but I didn't sweat too much. After a few weeks, I realized how much more I sweated--and sooner in the workout session, too.

One day, I actually felt sweat drip down my neck. "What the ... ?" I thought. "Is there a pipe leaking or something?" This was a new sensation for me. I'm not one of those sweat-dripping people. Until now, that is. I'm a sweating machine! And according to my quick Google research, it's a tangible, visible sign that I'm getting fit. About.com's Sports Medicine Guide says:

Sweating during exercise is a sign of an efficient cooler. An athlete who has adapted to keep the body core cool during exercise will shunt blood to the skin’s surface more quickly and release heat from the body. At the same time, the sweat glands increase their output and thus cool the body during sweat evaporation. While fit people produce more sweat than sedentary folks, they lose less sodium, because more of it is reabsorbed by the body. The result is a more efficient cooler.

Did you see that word "athlete"? Now I'm actually happy when I start feeling the sweat roll down my face and back. I know it means my not-yet-athletic (but getting there) body is getting better at cooling off, allowing me to work out longer and more efficiently. I walk out of the office gym proud as hell of my nasty sweaty self.

(Richard Simmons would be proud, too. I once saw him at a health fair and worked out with him, along with a few hundred other fans. I distinctly remember him saying you've got to work out enough to make your underwear sweaty. Oh, Richard, you totally rule.)

Weekly Weigh-in #5: We Just Keep on Losing

Mr. and I must be doing something right, because we weighed in tonight and had our fifth straight week of weight loss!

Jay
Starting weight: 301 pounds
Current weight: 282 pounds
Pounds lost this week: 2 pounds
Total pounds lost: 19 pounds

Susan
Starting weight: 238 pounds
Current weight: 222 pounds
Pounds lost this week: 4 pounds
Total pounds lost: 16 pounds

I didn't skip a single workout this week, and I paid closer attention to my caloric intake. But I also had a few too many higher-point Weight Watchers desserts, and am vowing to keep those to a minimum from now on. Tonight I tried the Weight Watchers giant ice cream sundae cone (2 points) and it was delicious! That's more like it.

Mr. says he's going to start pumping up the intensity of his workouts, and adding some variety. He also wants to keep an eye on his calories. I hope he realizes how awesome his 2-pound loss is. WE ARE KICKING BUTT!

I also want to mention a few other impressive statistics, measured not in pounds but in inches. Since starting this healthy lifestyle on Jan. 1, Jay's waist has shrunk by 2.5 inches. Wow! I've also dropped some inches myself: 4 inches from my waist (no wonder my drawers are droppin'!) and 4.5 inches from my hips. It feels good to finally have some looser pants.

And while we can't put hard numbers to our mental/emotional well-being, we can say we both feel so much better getting fit. Mr. has more energy and feels like he's taken control over his life, rather than just careening into bad health. I'm happier than I have been in a long time. I definitely have more energy to tackle my extremely busy days. And I have such a strong sense of confidence, knowing how much healthier my heart and body is becoming as I shed the extra pounds.

How Many Calories Should We Have?

While Mr. and I have been following our own Guiding Principles--not a specific diet plan or recommendation--I must admit I've been wondering about calories. Exactly how many "should" we consume to lose weight effectively? I also thought about things like fat and fiber intake. What should we be aiming for as we plan our meals and snacks each day?

I heard someone say 2,000 calories was a good average, but that sounded high to me. One coworker said he needs 3,000 calories a day. Man, you crazy. Anyway, after one full month of getting fit, I decided to find a calculator that would tell us exactly what we need to safely lose 2 pounds a week (a reasonable, healthy pace).

Ask the Dietitian by Joanne Larsen offers this simple calculator, which takes into account your height, weight, age, gender, activity levels, and weight loss goal. The results tell you what your healthy weight range is (which I already knew), as well as the nutritional numbers I was seeking (calories, fat, fiber, protein, etc.) Check it out:

Mrs.' Nutrition Facts
Calorie Daily Value	1,200		Calories from fat	360
Total Fat	40	g
Saturated Fat	4	g
Cholesterol	300	mg
Sodium	2,400	mg
Potassium	3,500	mg
Total Carbohydrate	150	g
Dietary Fiber	25	g
Sugars	64	g
Protein	60	g
Vitamin A	5,000	IU	Vitamin C	60	mg
Calcium	1,000	mg	Iron	18	mg
Vitamin D	400	IU	Vitamin E	30	IU
Thiamin	1.5	mg	Riboflavin	1.7	mg
Niacin	20	mg	Vitamin B-6	2.0	mg
Folate	400	mcg	Vitamin B-12	6	mcg
Biotin	300	mcg	Pantothenic Acid	10	mg
Phosphorus	1,000	mg	Iodine	150	mcg
Magnesium	400	mg	Zinc	15	mg
Copper	2	mg

Mr.'s Nutrition Facts
Calorie Daily Value	1,783		Calories from fat	535
Total Fat	59	g
Saturated Fat	6	g
Cholesterol	300	mg
Sodium	2,400	mg
Potassium	3,500	mg
Total Carbohydrate	223	g
Dietary Fiber	25	g
Sugars	64	g
Protein	89	g
Vitamin A	5,000	IU	Vitamin C	60	mg
Calcium	1,000	mg	Iron	18	mg
Vitamin D	400	IU	Vitamin E	30	IU
Thiamin	1.5	mg	Riboflavin	1.7	mg
Niacin	20	mg	Vitamin B-6	2.0	mg
Folate	400	mcg	Vitamin B-12	6	mcg
Biotin	300	mcg	Pantothenic Acid	10	mg
Phosphorus	1,000	mg	Iodine	150	mcg
Magnesium	400	mg	Zinc	15	mg
Copper	2	mg

I'm a little concerned I may have been going over my recommended calories, but now that I know what to aim for, I can be more careful. Mr. is lucky--he gets 583 more calories than I do a day! Hopefully we can both use this as a helpful tool on our journey to fitness.

What Would You Ask Denise Austin?

If you could ask fitness guru and working mom Denise Austin any question, what would it be? I'm interviewing her tomorrow at noon, and will write about our conversation here and on my other blog, Working Moms Against Guilt.

FYI, Denise Austin's books, TV shows, DVDs, and website promote a sensible, realistic, and enthusiastic approach to fitness and eating. She works out only 30 minutes a day and never skips a meal!

Write your question(s) in the comments here, and I'll ask her tomorrow (Tuesday) for her expert opinion. Then, check back in a few days for the scoop from Denise!

Sometimes You Need A Partner

When Mrs. and I began eating healthy and regularly exercising it was a somewhat difficult lifestyle change. That said, knowing that we are there for each other has been a major factor in our success so far. Susan knows that I won't pick up the phone and order pizza for dinner, and I know that she won't bring home a gallon of ice cream and a box of cookies from the grocery store. Likewise, having an exercise partner has been a fantastic motivator for getting fit ... until two weeks ago.

A couple of weeks ago Susan decided to take advantage of the amazing (and I mean amazing) work out facilities at her office. Her employer is gracious enough to provide employees with a fully equipped gym with all the fixin's and actively encourages employees to work out. I have to admit I'm a little jealous since I don't have that luxury at my office.

While this has been wonderful for Susan, I've continued to work out alone at home using our stationary bike, free weights, and a few other items. There's nothing wrong with working out alone, but without someone there encouraging you (and keeping you honest so you push yourself more during each workout) it's not easy to stay motivated. After two weeks of working out alone I found myself losing interest in daily exercise. On Friday night I had to beg Susan to start working out at home ... at least sometimes.

I feel like a schmuck for asking her to use the awesome gym at her workplace less often, but I've discovered I really need a workout partner. Somehow, I doubt I'm the only person who feels this way. With shows like The Biggest Loser: Couples and dozens (if not hundreds) of websites dedicated to exercising with a partner or couples exercise programs, I think there's a lot to be said in favor of teamwork.

Hooray for Heart Health

Mr. and Mrs. care a lot about heart health. Why? Because we both have family histories of heart disease, and we each have a condition that could lead to heart problems (Mr. = high cholesterol, Mrs. = hypertension).

This year, since we've changed our lives in part to achieve healthy hearts, we're celebrating American Heart Month in a big way. It all starts today with National Wear Red Day. How easy it that? Wear red, make a donation, and you help the American Heart Association tackle the number-one killer of women.

We're also going to do the GoRed Heart Checkup, which involves getting your blood tested for cholesterol and sugar levels and answering some questions about you and your lifestyle. The results should help us assess our heart health and motivate us to continue our healthy lifestyle.

Finally, we'll highlight in this blog some of the things we're doing to help our hearts, including exercises and foods. For today, here's a list of Mr. and Mrs' favorite heart-healthy foods:

• Salmon
• Oatmeal
• Almonds
• Red wine
• Tuna
• Brown rice
• Soy milk
• Blueberries
• Broccoli
• Sweet potatoes
• Dark chocolate
• Tea

For a more complete list and explanation of benefits, see WebMD's 25 Top Heart-Healthy Foods guide.