Betty Chambers Has Spoken

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Health Issue: Salt, Sodium and Exercise
Monday, April 28, 2008

During the winter I watch what I eat, yet I rarely exercise. I stop around the time I need to see a doctor regarding respiratory or bronchial problems. I was rather good at keeping my weight down. Yet, come Spring it jumps up a bit.

I've been walking since February, but haven't made much headway. Daily, or every other day, I strive to walk 1 hour and 45 minutes. I don't walk for speed. I walk for distance.

As of late, I've been ingesting too much salt.

It's because I love soup. It's a great meal to me. I know exactly how many calories I've eaten. However, according to nutritionists I've read, soup is one of the worse foods to eat. It is high in sodium.

Reluctantly, I have to find another warm food substitute. I can't stand a lot of cold foods, and most "healthy" meals seem to be.

I try to drink a lot of water. Although I know I could never drink enough water, depleted by daily walks, to replenish fluids, or dilute sodium levels.

Salt intake should not exceed 1,500 milligrams a day.

Salt is everywhere. It's in carbonated water. It's in seasonings. It's in my low fat fake milk, which also has a ton of sugar. It's in my oatmeal. I wonder if Sea Salt makes a difference? Is vinegar acceptable? Oh well. Gotta research that. I'll write about Sea Salt later.

I have an incredible craving and taste for acidic, salty, bitter and spicy foods. If I have any craving for sugar at all I just know I'm hungry. With the cravings for salt I'm not even sure what that means.

I can't play around with my health regarding this issue. High blood pressure runs in my family.

My remedy for this situation? Keep track of the salt, and drink more water. Overall, my goal is to get fit, then skinny without being rash, drastic, or harsh.

Labels: exercise, health, high blood pressure, salt, sodium, water, weight

posted by GoldenAh

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Weight Loss: More Water
Monday, October 22, 2007

Whenever the digital scale starts creeping up - I drink more water. I do this to make it easier for me to lose weight.

By the way, the digital scale is a remarkable thing! I love its accuracy. On the older models, it looks like one has gained a pound overnight. Not so! You get to see down to ounce (or kilograms) how much food is still sitting in your body.

It may seem that drinking water would make one heavier the next day, but let's look at it this way: the body needs help eliminating wastes.

I maintain a relatively flat stomach this way. The best advice I read was that your urine should be clear, not thick and almost syrupy.

I drink a few glasses of water before I begin to eat. I'm less hungry when I do this and feel full sooner.

We are made up of a lot of water, over 90%. Make sure the body is getting all the liquids it needs.

Labels: water, weight

posted by GoldenAh

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Weight Loss: Staying on Course
Thursday, October 4, 2007

In my daily journal (spiral notebook), I enter the following:

date of entry

weight for that morning, before I eat

exercise conducted

- period of time of exercise
- estimate of calories burned
calories to eat for the day

There you have it. Everyday, I keep track of: how much I weight, how much I exercise, calories burned and how much I will eat for the day.

It helps a whole lot.

Estimates for calories burned, I get from this site: freedieting.com, and for calories in food: calorie-count.com.

Labels: diets, exercise, weight, weight loss

posted by GoldenAh

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Personal Goals: Starting All Over Again
Tuesday, October 2, 2007

I'm resetting the clock on my goals. I try to carry them out roughly every 3 or 6 months at a time. I don't wait to make a New Year's Eve resolution, I do this all the time.

Success?
Have I succeeded? In some areas, I've made progress. It is easier to change the external with regards to weight, hair length, skin, etc. than the internal.

My hair is still heading in a nice direction. I'm cutting off an inch, or more, at the end of October. On the full moon? Perhaps. It's knotty at the ends, and I want to get the comb through it easier.

Next Goal:
I want to lose another 10-15 lbs. I won't aim higher, because it takes a very long time for me to lose even a pound. I lose roughly 2-4 lbs a month, if I don't slack off.

As for my hair, my goal is for it to reach 3-6 inches past the armpit. If I can wear it 2-4 inches past the shoulders, even with shrinkage, I'll be pleased.

The 2 Most Difficult Goals
These long standing goals relate to dealing with people. I'm the introverted, shy, retiring, quiet type. Everything that I read, hear, and know about achieving these last 2 goals cannot be achieved without constant and continuous contact with people.

The Introvert's Dilemma
These are very rough tasks to ask of an Introvert. It's been a struggle all my life, and I have to continue to deal with it. There are so many things I could have accomplished by now if it wasn't for my Introversion.

It's like going through life covered in several suffocating veils. I spend half my time trying to yank these things off, while trying not to enjoy the cover, solitude, and isolation they provide.

No Time to Waste
It's very very important for me to achieve these last 2 goals. To be frank, these are life changing and necessary.

So, from now until the end of the year, or the beginning of the new year, I've got major goals to continue carrying out.

Labels: goals, hair, personal goals, skin, starting over, weight

posted by GoldenAh

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Vanity Check: Hair and Body
Monday, September 3, 2007

When one is as vain (sometimes) as I am, I like to periodically do the head and body check.

Finally, lost another inch, down to 39-30-39. I was able to squeeze into a pair of Levi's size 12 (super stretcher!). Counting from my highest weight (almost two years ago), I've lost 40 lbs.

Oh the vanity! My hair is finally (sorta) armpit length - if you pull hard enough! Well, if I flat ironed (I'm tempted) it would be armpit length. But my hair is soooo delicate, any heat and there would be immediate breakage. That's just the way it is. So most of the time I keep it twisted, bundled up, or under wraps.

The hard part begins when it gets cooler, I get really really hungry. All the cold foods and drinks I had for the summer, I cannot tolerate even in late late summer.

Gotta find warm filling foods that are still low in calories. Boy, that's gonna be fun, especially during the coming get fat holidays.

Labor Day is a funny concept. It's celebrated by people not working. Just thought I'd toss that lame joke in here.

Heads up: the political season officially begins, I might start writing about it.

Labels: breakfast, hair, health, weight, weight loss

posted by GoldenAh

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Weight Loss: Eating Healthy
Sunday, August 19, 2007

In another attempt to ratchet up my healthy eating habits, I've added flax seeds to my diet. I toss in about a tea or table spoon of it to my blended morning breakfast drink. Flax seed is supposed to have all sorts of health properties: Omega 3 and whatnot.

I'm also looking at changing my morning drink to a yogurt / granola / wheat germ type of meal. I haven't put together the entire mix yet. I don't want to have to focus on stuff that I can't purchase at a local grocery store.

Hmm, that's got me thinking - I need to start adding bits of apple to my morning drink.

Finally, dropped another 5 lbs. I was hovering at the same weight for a number of weeks.

Man, this stuff is hard. I am not one who loses weight easily. Yet, the thing is I have to exercise for one hour daily and I cannot eat over 1400 calories per day. That's it in a nutshell.

Labels: diets, flax seed, granola, weight, weight loss, yogurt

posted by GoldenAh

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Weight Loss: Getting a Digital Scale
Monday, July 23, 2007

I'm not sure if it will make any difference in losing weight, but I purchased a digital scale. It measures the level of: body fat, water, and muscle. I found the body fat amount similar to what I get from web site calculators.

The Digital Scale is a Conair Weight Watchers brand. The picture is similar to what I bought.

I like it already. You select a program level (to identify yourself), then enter height, age, and fitness level.

It gives my exact weight, plus any half poundage. As weight normally fluctuates throughout the week, I stick to weighing in on Sunday or Monday only.

Each time I lose about 2-3 I hover at that same weight for almost 2 weeks. So, I'm hoping for some weight loss by this weekend.

And yes, I have crashed (see earlier posts).

Labels: digital scale, exercise, health, weight, weight loss

posted by GoldenAh

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Weight Loss: The Holding Pattern - Part 2
Saturday, July 7, 2007

There are many emotional issues behind the holding pattern regarding weight loss. I've certainly had my share of them.

Why the weight comes back or more won't come off:

1. Getting tired of it. The exercises become boring. The body is adjusting to the torture, um, exercise and after a while I need to find new tactics. The incentive seems to fade, why am I doing this again?

2. Weather changes: Now, it's too hot / too cold to begin that exercise routine today. I put it off. Next thing I know, six months have past and I'm over 30 lbs overweight again.

3. Emotional triggers: I get upset over something. Next thing I know, I'm wolfing down that salty snack I've been depriving myself of for the last few weeks.

Well funk that, I'm eating what I want, when I want, so there! After the binge, I feel horrible and eat more.

4. Unwanted attention: On some level (as an introvert) I likes being ignored as the "thick" or "fat" person. People accept me as I am. I'm the same person in a new body. I start to wonder, why weren't these folks friendly before the weight loss? Shallow bitches.

5. Unwanted attention: Yeah, I know I've lost a lot of weight. Did I require your permission? (Some people don't like you changing on them.) How many effing damn times are you people going to talk about how I look now? Did I ask your effing opinion about my weight? No? Then shut up about it.

There are people who think if you lose weight, you are doing it for them. WTF? Health is the number one consideration for weight loss.

6. Unwanted attention: The worst (to me) is attracting the eyes of men I didn't want even when I was "fat" or "thick." It makes me long for the days when I was chunky enough to be ignored by these guys. Hmmm. Maybe being 30 lbs overweight did have its advantages.

7. Unresolved issues and keeping it off. If losing weight is the goal, when is it accomplished? The hardest part is keeping it off, because if the exercises have to be heavy duty strenuous to get to this itty bitty size, and the food has to be constantly monitored, it becomes self-defeating. It must become a consistent, everyday good habit.

8. Unresolved emotional issues- Weight has been lost, yet if the "other" problems haven't gone away, then nothing has been accomplished. The weight will come back and with a vengeance.

9. Don't care - at some point, the indifference (to appearance) will return. So what, if I take an extra bite? So what, if I didn't exercise? What's the difference? And then the vicious cycle begins again.

10. The injury - I lose count of the number of times I overdid it on the treadmill. I would stop exercising, and this stoppage turned from days into weeks and into months.

11. Too much energy - when I start working out, I turn into this hyperactive child. I am so "psyched" and full of energy that I need to exercise even more. It's similar to drug addiction, I need to work out more to hit my next high.

If I don't, I may get so blue, depressed and down in the mouth that I stop exercising. So each time I work out, I have to up the ante. I've gone up to 90 minutes of walking, 85 minutes of running / walking on the treadmill, and stationery cycling at 13 speed for one hour. I do each exercise every day. For now, I never take a day off.

I know it's coming. I'm going to crash when I reach my limit...

Labels: diets, exercise, health, weight, weight loss

posted by GoldenAh

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Weight Loss: The Holding Pattern - Part I
Thursday, July 5, 2007

Well, it starts to get real tough when the weight starts to sit at the same number for a few weeks. I am not LYING when I say I work out every day. So, it must be something I'm doing wrong.

I did an initial weight loss profile on Jillian Michaels' website, turns out I was NOT working out hard enough. Or should I say the exercise I was doing wasn't burning off enough calories. Lawd. It's always been that way with me, but to realize that 95 minutes of walking was doing little to nothing for me is agony.

I also have to scrupulously examine how many calories are in everything I eat, because I cannot get away with an extra bite like most people.

The scale may not be moving, but one of the joys of losing weight is shopping (in my closet) without spending money. Clothes from way back when I was smaller now fit. It's delightful to get into these clothes. And I am even more determined to get into those really small jeans I could wear a few years back.

The best progress I can report is that I've gone from 44-36-44 down to 40-31-40. I wont stop until I can reach about 36-27-36, or a smaller waist size if possible.

Labels: clothes, exercise, Jillian Michaels, weight, weight loss

posted by GoldenAh

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Another Milestone
Wednesday, June 13, 2007

There are two small differences between the two photos:

I look taller in the bottom (most recent) and my hair is probably an inch longer.

How to tell? Well, it was a struggle to take the first photo. My head is tilting backwards and reaching that twist was a real strain. I made several attempts to hold onto it.

The latest photo (bottom) was an easy reach and my head is level. My Mom was seated when she took it, that's why I look taller.

I can't braid hair to save my life, so my Mom did it for me. She does a terrific job and I plan on keeping them in for a few weeks (if possible).

The real important difference - to me - is the weight loss since April. It's roughly 10 lbs. and I think the difference is noticable. Plus my waist size went from 36 inches to 32 inches.

I know I said I wouldn't mention it until July 2007, but I found the most recent picture to be a nice sign of progress.

Labels: hair, plaits, weight, weight loss

posted by GoldenAh

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Raw Food "Diets"
Friday, June 8, 2007

I remember Susan Powter from the 1990's. She's the Australian who - to me - was the first to talk about eating non-processed foods. It made sense, limit the amount of processed foods; eat as much raw (uncooked) foods as possible.

She fell off the map after filing for bankruptcy, but her ideas (although I doubt she was the originator of this trend) live on.

I was browsing around YouTube, when I saw something about Raw Foods. Turns out that being a Vegan is not enough, one has to be a totally Raw Vegan to top that.

Damn, we can't just figure out how to eat in moderation, eating has to become this complex, overly researched, overly sensitive, politically correct method to show folks how pure one is as a person. A nutso foodie to be exact.

I'm all for eating raw foods. I wasn't aware there was a new name for simply eating fruits and vegetables. Get that? Eating fruits and vegetables now has a trendy new name: raw vegan. Help yourself to that new ideology.

It sounds cultish to me, but that's my twist and bend on this topic.

There were a number of male (and female) YouTube videos, which started at the new year proposing a new resolution: to eat like a deer. Oh sorry, I mean rabbit. No, monkey is more appropriate. Scratch that - monkeys eat meat.

Anywho, initially lots of people showed terrific success eating raw fruits, nuts, vegetables and other non-meats. However, based on timelines some slipped and fell off the foodie wagon.

If I could, I'd tell them straight: there's nothing wrong with broiled or baked steak, chicken, or fish. Nothing wrong with a wicked, sugary, salty snack. The key to weight loss is moderate eating.

Unfortunately, because the raw method is so ... raw people clearly weren't having fun with their food. Everything they ate was devoid of pleasure; that's why people fall off the wagon and return to binging.

If someone is going to go raw or vegan or whatever, the meals they eat must be pleasurable. Food is like sex, not only do you need it, you should also enjoy it.

Labels: diets, raw food diets, vegan, weight, weight loss, YouTube

posted by GoldenAh

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Weight Loss: Another 2 lbs Bites the Dust!
Sunday, June 3, 2007

This will probably be my last entry with regards to weight loss until next month (July).

It sure is good to see some changes occurring.

After another week, I've lost another 2 lbs, and I am feeling great. Warm weather is always the easiest time to begin shedding excess weight.

The nice thing about my current regiment is not to over do it and injure myself, or try to skip meals. I do not miss a meal and I don't skimp on the food. I count every calorie. I keep track of everything I eat.

I add more time to the slow and moderate exercises I do every single day.

Labels: exercise, weight, weight loss

posted by GoldenAh

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Weight Loss - 2 pounds the hard way - con't
Wednesday, May 30, 2007

It has been hard but after one week, 2 lbs finally came off.

Frankly, I was shocked. I've never been able to get that much off in a week. It usually takes me one month to lose one pound.

I've been determined to do something everyday. I make sure it is not strenuous or injurious. I don't like waking up the next day stiff and sore, so I stretch before I begin walking / jogging.

My goal is to lose 6 to 8 lbs per month. I don't want to exceed that.

I feel rapid weight loss causes too much skin to hang on a person. I'd rather let the body slowly take care of itself.

So what's my current weight? If I told you I'd have to kill you.

Labels: exercise, weight, weight loss

posted by GoldenAh

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Weight Loss - 2 pounds the hard way
Tuesday, May 22, 2007

I'm starting to think that I am going to have to put myself through some kind of Spartan workout (an exercise program for the actors of "300", which explains all those hot bodies in that film - drool).

I often read that eating 2000 calories per day, walking for 45 minutes around 3-4 times a week, any average person will lose weight.

I'm not average. Doesn't matter what the online calculators say, that kind of plan will not work for me.

I could eat between 1700-2000 per day, walk for 45 minutes every day and still not lose weight. Not even a pound after a month!

Hell, I might even gain weight.

Whatever level of activity my metabolism is at, I'd say it's sluggish, it's barely active.

So, since I've lost weight before, I know this plan will have to be 2 pounds the hard way.

Eating: 1350-1650 calories per day. If I'm hungry, I drink water / herbal tea / lemonade.

This is the killer, because frankly, I hate working out:

Weight lifting every other day. I never exceed 30 minutes. I combine with stretching.

Running / Walking - alternating between the two every other day for up to 45 minutes. I consider this the "shock to the system" routine. I do this on the treadmill.

On days I don't weight lift, I might get on the stationery bike to add 15-30 minutes to the running / walking routine.

Last but not least, I alternate the indoor running / walking with the outdoor 45 minute walk, which is followed or proceeded by the stationary bike or weight lifting.

I pop two aspirins (daily) and on alternate days vitamin C, folic acid and a multivitamin after a meal.

Does it work? In the past it has. It's the sticking-to-the-program part that's the biggest problem.

Labels: 300, exercise, weight, weight loss

posted by GoldenAh

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The blunt truth of a picture
Thursday, May 17, 2007

For a number of months (9+), I focused on getting my hair past a certain length. It grows fast, but every winter I'd lose over 3-5 inches.

Recently, I thought I was shoulder length until I did a stretch test: pulling a two-strand twist and seeing how far it would go.

To some people, getting their hair this length is not a big deal, to me it is a big deal. My hair has never been longer than shoulder length, and maybe 1-2 inches longer.

I was pleasantly surprised by the length, but then I found something else to be horrified with.

I need to seriously lose weight. The sad part is that I do work out (daily) and watch what I eat. Aside from the camera-adds-10-pounds-excuse, I need to change something.

Right away!

Labels: hair, health, two-strand twist, weight

posted by GoldenAh

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