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June 2020 CalendarToday is the first day of June, and it falls on a Monday. What do I like about that fact? For me and my personality, I like to start a new fitness/diet routine on a Monday. I like the fact that it is a brand new month, a blank slate, which makes it mentally great for me to keep track of my progress. And, my summer break officially begins today. This summer I want to settle into a routine that encompasses several goals that I have set for myself. I am ready to make changes in different areas of my life which I have been ready to make for some time. Some changes have already been put into motion, some need action steps to set changes into motion while other changes need more time to come to fruition. Basically, I want to reboot some old routines and establish some new ones.

First order of business is rebooting my diet routine. Dear readers, I fell off the wagon hard during the mandated stay-at-home period due to COVID-19. I am an emotional eater and addicted to sugar. Therefore, it is no huge surprise that I ate my feelings of uncertainty, anxiety, and restlessness throughout the last two months in lockdown, and many of my food choices contained sugar. I lost 13.5 pounds before the new year and have gained 10 pounds back. Today, I weighed in at 159 pounds. It is what it is, and I do NOT plan to cry about it, dwell on it, or shame myself.

What is the goal? My goal is to lose 20 pounds (#5 on my 20 for 2020) this year starting TODAY. What is the plan? Increase my water intake, complete The Clean 20 program, replace emotional eating, and rev up my fitness routine. Thankfully, I have been walking daily since March 23rd. I need to add some strength training, cardio workouts, more stretching, and eventually running to my exercise regimen.

Mind Over WeightI recently finished reading Mind Over Weight written by Dr. Ian K. Smith, who is the author of The Clean 20. It is a wonderful little book that gave me a much-needed pep talk. I will be referring to this book for motivation throughout my weight loss journey. It has some terrific questions to reflect upon, tips on curbing cravings, and suggestions on dealing with emotional eating. Journaling and tracking my progress is also part of the plan.

The excitement of a new beginning energizes me, dear reader. There are so many avenues that I want to traverse this summer, and I invite you to tag along. I can always use encouragement and support from you, my tribe, since my mind likes to play tricks on me, inviting doubt and fear to put up roadblocks. Any routines that you want to reboot this summer or new ones that you want to establish? If so, please share, and we can encourage each other. Happiness!

“A daily routine built on good habits and disciplines separates the most successful among us from everyone else. The routine is exceptionally powerful.” ~ Darren Hardy

 

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A few weeks ago, I received an unexpected gift in the mail. It was a postcard from a local health club offering two free memberships for one month. The offer seemed too good to be true. Curiously, I called the health club to see just what the “catch” was for this unbelievable offer. Surprisingly, there were NO strings attached, NO credit card numbers given, and NO contracts signed. My hubby, Andrew, and I were all given a one month pass for full access to the club. And, they included a pass for Barry, Jr. since he would be home on leave. What an awesome gift! We had been interested in joining this club ever since it opened a few years ago, so this was the perfect way to try it out.

Shortly after we received our passes, we received another unexpected gift in the mail from the health club. This time we received a credit card waiving the enrollment fee, as well as giving us the entire month of January free if we decided we would like to become full-time members of their club. Unlike our first gift, this one had strings attached; however, they weren’t unreasonable. We just had to decide if we wanted to become full-time members by the end of the year. Thankfully, we had a couple of weeks to make that decision.

Since then, Andrew and I have been using the free membership with much enthusiasm. He has been taking a Kid Fit class which is offered four days a week. He absolutely loves the class activities, as well as going to Kid’s Club afterwards. He is making new friends and getting fit at the same time. And, he has even had the opportunity to swim in the heated pool. I have taken a couple of Body Pump classes, run on the treadmill several times (either raining or too cold to run outside), and met with a personal trainer to talk about my fitness goals, learn some core exercises, and learn how to use some of the cardio machines besides the treadmill. I get two more sessions to learn about the weight machines and reevaluate my progress after six weeks. Andrew and I love it! So, we signed up on Sunday to become members for one year. Unfortunately, my hubby did not sign up with us. He hasn’t used his free pass since he received it. He tells me he will attempt to visit the club before his pass expires. The good news is he can join if he decides he loves it as much as Andrew and I do.

What a wonderful way for my family and I to end 2012 and begin the new year! And, what a terrific way for me to continue improving the health and fitness area of my life. However, I must confess I’ve allowed myself to be overly indulgent this Christmas season, somewhat lax on my exercise schedule, and have eaten more sugar than veggies lately. I’m WEAK when it comes to all the goodies you receive during the Christmas holidays! The silver lining….all the bad stuff will be out of my house and out of the church office by the end of this week. The dust will settle, rather the needle on the scale will swivel uncontrollably for a moment adjusting to my slight weight gain, and I WILL vow to redeem myself and get back on track. However, for the time being I cannot and will not get on that damn scale.

This has been a terrific year for me and my family. My hubby and I both got new jobs, we are all in good health, and we receive so much love and joy from our family and friends. We have been blessed in many, many ways. And while we did have to say good-bye to Ming, we are grateful and celebrate the nineteen years she was a part of our family. We continue to cherish those who are so special to us and look forward to a new year of possibilities. And, let me not forget my dear readers. YOU ARE AWESOME! Thank you for your support and encouragement. Wishing you much love, joy, and happiness! ~ Kat

“And now we welcome the new year, full of things that have never been.” ~Rainer Maria Rilke

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Yesterday was the big day! And, I missed the mark by one measly pound. Yep, I weighed in at 126 pounds.  I’m not going to beat myself up about it. I did my best considering my circumstances the last couple of weeks. Ming was the priority. I may not have exercised every day; however, I stayed on track with my running/walking and managed four days of cardio. I’ll get back on track with my strength training this week.

 My new challenge:  How many days will it actually take me to lose this one pound? I plan to weigh myself every morning until I weigh 125 pounds. I start tomorrow, Tuesday 4 December. Let’s have fun and turn this into a contest. Leave me a comment on my blog with the number of days you think it will take me to lose one pound. It will ONLY count if you leave the number of days on my blog. The person who guesses the number or is closest to the number wins a prize.   

I’ve added something new to my pantry:  Kashi Go Lean Crunch! Cereal (1 Cup contains 3g fat; 190 calories; 13g sugar; 9g protein; 8g fiber). I eat it with Almond Milk: Silk PureAlmond Original (1 Cup contains 2.5g fat; 60 calories; 7g sugar; 1g protein; 1g fiber). You can cut out 7g of sugar by getting the unsweetened Almond Milk.

So, as the week progresses indulge in a little relaxation. Take a bubble bath, read a book, listen to some fabulous music, take a stroll, etc. Enjoy whatever makes you happy and brings you joy. Life is meant to be lived. Happiness!

“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.” ~ Randy Pausch, The Last Lecture

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I cannot believe it has been two weeks since my last post. I’ve been extremely busy trying to balance my home life with my new job. Folks, I’m basically treading water. I’m doing what needs to be done each day; however, I haven’t quite gotten into a routine, yet. Thankfully, I do not have to bring any work home with me. Despite the discombobulation, I’m happy. And, grateful! I have a job, and I have a job I really enjoy. Eventually (I hope), my life will fall more into a routine. I just feel like I’m running out of time each and every day, and I cannot accomplish everything I need to do. 

My theory as to why I am struggling with time, or lack of time seems to revolve around the time change, as well as the cold weather. Before daylights savings time ended and it turned cold, I got up at 4AM. This allowed me to exercise and get a big jump on the day and all the day had to offer. Generally, I went to bed between 9PM and 10PM. All was well with the world. Unfortunately for me, this is no longer the case. I’ve been exercising in the afternoons now because I cannot get out the bed, and I refuse to run in the dark when it’s cold. I confess…I’m a wuss. Saturday, I waited until 12:30PM to go for my run. The day was absolutely gorgeous and the temperature was perfect. During the week, I have to rush to get home and run before it gets dark, take care of pets, take care of Andrew and Andrew-related stuff, eat dinner, take care of household obligations, etc. I find that by 8:30PM, I’m ready for bed. Literally, I’m falling asleep doing stuff. I find myself sleeping more. I attribute this to it getting dark early and the cold weather. All I want to do when it gets dark in the evening is hibernate. Maybe, I’m part bear. When I get home at 4:30PM and go to bed at 8:30PM, I’m not getting everything done.

The good news….it’s okay. I just have to be more creative with my time and prioritize. I refuse to use my new job or the time change as an excuse not to exercise, not to get together with family and friends, not to watch The Walking Dead (although I did fall asleep in the last few minutes of Talking Dead). I could have skipped lunch with one of my dearest friends yesterday and missed out on great conversation, as well as eating squid steak (amazing) and sushi; and stayed home to clean my house. However, the time with my friend was more important to me. I don’t want to take my family and friends for granted. Eventually, my house WILL get cleaned (family arrives on Wednesday…amazing how fast you can clean your house when you have company coming to spend the holiday with you.) I took today as my REST day so I could write this blog post. All is well with the world. The key is to stay PRESENT and enjoy the moment.

I’m getting close to achieving my weight loss goal. Last week, I weighed in at 128 pounds. Yesterday, I weighed in at 127.5 pounds. I have two more weeks to meet my goal of 125 pounds. I’m hoping I can do it. I had an endoscope done on Friday. My last endoscope was four years ago. My gastrointestinal doctor wants to see about taking me off the reflux medicine. My esophagus, stomach, and duodenum were normal. Biopsies were taken from all three areas. I should have the results in about fourteen days. She discovered a small hiatus hernia. I have to continue my medication until I see her in two months. She will prescribe a program to wean me off the meds to prevent rebound reflux. If all goes as planned, I can wait five years to repeat the upper endoscopy. Getting off the medication and preventing reflux is one of the factors to why I lost weight. I dislike taking medication, and I dislike the effects of reflux even more.

My dear readers I must bid you adieu until next time. Thanksgiving is in a couple of days. Let the upcoming holiday inspire you to see the blessings you are given everyday. Happiness!

“Excellence is an art won by training and habituation. We are what we repeatedly do. Excellence, then, is not an action but a habit.” ~ Aristotle

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Well, folks, the week escaped me and I have no idea where it went and why it went by so quickly. However, I did not have the opportunity to update what has been happening with me on my weight loss journey. Unfortunately, I have been a bit of a CrankyPants this week and personally, I feel I have good reason. Last week, I finally reached my running goal of running for a solid 30 minutes. I ran Monday morning with no issues. I ran Wednesday morning with no real issues (little tenderness in right shin). I iced the area and took some Aleve. I ran Friday afternoon, but later that evening I developed a real issue or rather the onset of an injury. Shinsplits! Oooh, I was so mad. I try very hard to prevent injury. But, I’m stubborn and I like to run, so I had been adding that extra run/walk on Sundays. I think it finally caught up with me.

According to an article I read in Runner’s World, one physical therapist believes that every runner has an injury threshold. And, I’m beginning to believe this is true. Running experts acknowledged this problem a long time ago, hence the  10-percent rule. However, a 10-percent increase may even be too much for some runners. And, I believe I am one of those runners. Even though I increased modestly each week, it was obviously too much too soon. Luckily on Saturday night, I saw my friend who is a physical therapist. She gave me some tips (massage, stretches, advice) to get me back on the road. She told me I would probably be okay running again on Tuesday, but cutting back to walking/running for a bit and build back up to 30 minutes. My BFF from 3rd Grade also lent me a pair of black knee-high compression socks. I decided to err on the side of caution and did NOT run ALL week, thus causing me to be CrankyPants. You must understand, I look forward to my runs. They make me happy. My best time to think and problem-solve is during my runs. Although I did take three REST days this week, I did continue to strength train, stretch, and ride my bike. The tenderness is gone and hopefully, for good. I just have to view this as a minor setback.

So…what is my plan? I am no longer walking/running on Sundays. I’ll either just ride my bike or walk on the treadmill. I will run 3 days a week, but cut back to the following schedule: Walk 10 minutes, run 6 minutes. Walk 4 minutes, run 6 minutes (repeat twice). I may not really need to cut back that much; however, I want to run and I would rather build back up slowly than get injured again. Instead of increasing my running by three minutes each week, I plan to increase by one minute. In addition, I will have to include at least one REST day each week. And, I may try to run with the compression socks.

As for my weigh-in on Sunday, October 21st, I weighed 130.5 pounds. I lost 2 more pounds, which means I have 5.5 pounds to go to reach my weight loss goal. I have five more weeks left of keeping my food journal. It would be nice if I could reach my goal within these five remaining weeks. It will also be my five month mark of eating clean.

Until next time, enjoy the blessings of your day and do your best. Happiness!

“When suddenly you seem to lose all you thought you had gained, do not despair. You must expect setbacks and regressions. Don’t say to yourself “All is lost. I have to start all over again.” This is not true. What you have gained you have gained….When you return to the road, you return to the place where you left it, not to where you started.” ~ Henri J.M. Nouwen, The Inner Voice of Love

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It’s Monday and time for my weekly weight loss update. Yes, I’m continuing to lose weight. I weighed in at 146.5 pounds. I had to transfer half of a marble to my “pounds lost” container. So, I wrote 1/2 on a round color coding label and stuck it on a marble. HA! Not very creative, I know. To date, I have lost a total of 6.5 pounds.

The Jackie Warner DVDs I ordered arrived late last week. I watched all three this weekend to see which one I would use first. I was sweating just watching her workouts. Tough! Her workouts are definitely going to kick my booty.  I decided to start with Personal Training with Jackie: Power Circuit Training. There are five workout options: two Total Body Circuits (15-minute & 40-minute), Abs Only Circuit (15-minute), Upper Body Circuit (15-minute), and a Lower Body Circuit (15-minute). This morning I chose the 15-Minute Total Body Circuit, which I did after my 30 minute walk. You move the entire time. Very fast-paced. Love the energy.

Running/Walking Schedule

This week I plan to run/walk on Tuesday, Thursday, and Saturday. Walk 7 minutes, run 3 minutes. Repeat three times. The other days of the week I will be walking for cardio. I will be doing Power Circuits three days a week on the days I am not running/walking.  

Last week, my run/walk schedule was on Monday, Wednesday, Friday, and Sunday. Walk 8 minutes. Run 2 minutes. Walk 1 minute (repeat 3-minute session 5 times). Walk 8 minutes. I’m basically alternating days to allow for recovery.

I did take a rest day on Saturday. When my alarm went off, I got up to go walk; however, I crawled right back into bed when I saw lightning. I decided to sleep late. Mistake! Sleeping late = foggy, groggy brain for Kat. I felt off all day long. So, note to self:  if I take a rest day, do not sleep late.

Thoughts

Honestly, since I started my weight loss program keeping up with my workouts and my food journal haven’t been too hard; however, I know this will change on Wednesday. School is starting and life will get a bit more complicated. It will require planning and getting up earlier than 5:30AM if I want to get my cardio workout in before school starts in the morning. Eventually, I will be adding a job to the mix. Thus, more of a time crunch. It is basically going to boil down to priorities and choices.

“You rarely have time for everything you want in this life, so you need to make choices. And hopefully your choices can come from a deep sense of who you are. ” ~ Fred Rogers

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WOW!

What a Week!

And, it was mainly about my youngest son, Andrew. Last weekend, Andrew was in a musical theater performance of School House Rock. Most of you remember those catchy songs with an educational message. He performed three times to packed audiences. His grandparents even came to see him perform. Lots of energy, lots of smiles!

Andrew singing “Elbow Room” in a musical theater performance of School House Rock.

Lights, Camera, Action! Andrew and I went to the movies TWICE this week to see The Amazing Spiderman (Marvel Comic fans) and Ice Age: Continental Drift. We enjoyed both movies.

Happy Birthday! Andrew’s birthday was Wednesday. He is officially 11 years old. My hubby and I gave him an iPod Touch for his birthday. Needless to say, his entire day revolved around this electronic device. Thanks to mon frere, Moonius Maximus, for answering our numerous questions about the iPod Touch and iPod Touch cases,  as well as helping us through the steps of setting up an iTunes account. Hooray! I no longer feel so app deficient.  

Welcome! Last night, Andrew and I went to his school for Supplies and Hi’s. He dropped off his school supplies and met his new teacher, Mrs. Inman. Andrew is a 6th grader this year. Summer vacation is quickly coming to an end. School starts next week. Darn!

What about ME?

So, what’s going on with me this week? Booyah! I lost another two pounds. That is a total of 5 pounds lost since my weight loss journey began. I also started walking/running this week. My schedule for this weekWalk 8 minutes. Run 2 minutes. Walk 1 minute (repeat 3-minute session 5 times). Walk 8 minutes. This schedule comes from the book Running and Walking for Women Over 40: The Road to Sanity and Vanity by Kathrine Switzer. This is a schedule for anyone wanting to become a 30-minute runner in 10 weeks. I will tweak the schedule a little bit to meet my needs. The goal is to run without getting injuries.

Yesterday, I received the Jackie Warner DVDs. I will be viewing them over the weekend, so I can incorporate them in my exercise schedule. These DVDs will replace the Power Circuit workouts from her book.

I discovered two bread/grain items in the grocery store that have made eating clean more enjoyable: Oroweat Pocket Thins 8 Grain Flatbread (1/2 flatbread contains 1.5g fat; 100 calories; 2g sugar) and Kashi’s Heart to Heart Roasted Garlic Whole Grain Crackers (7 crackers contains 3.5g fat; 120 calories; 0g sugar). I’ve been eating egg salad (2 eggs, 1 Tbsp Hellmann’s Light Mayonnaise, salt, pepper, paprika) inside the flatbread. I ate the crackers with sardines. Yum! 

Finally, I spent some time this week looking for a job. Sadly, my days as a freelancer are coming to an end. I just know there is an opportunity out there waiting for me with flexibility, fun people, and pay higher than minimum wage. I just have to find it. Eek!

Detour! My favorite School House Rock song was “Unpack Your Adjectives”

Question: What was your favorite School House Rock song? I’d love to know.  Please leave me a comment.

“It is not often that a man can make opportunities for himself. But he can put himself in such shape that when or if the opportunities come he is ready.”             ~ Theodore Roosevelt

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I thought eating the specific foods for the first two weeks on the “eat clean” program was going to be easy. After all, with the exception of whey protein (never tried it before), I’m a fan of those foods. Nope. Out of the first eight days, I only managed to eat everything on the list two of the eight days. Most days I got in six of the eight items. For example, I ate the eggs, oatmeal, veggies, fruit, and drank water; however, I didn’t drink the whey protein or green tea. Another day, I may have gotten everything, but the oatmeal. It is hard. Well, it’s hard for me.

I discovered as I reviewed the week, one reason I came up short is because I don’t eat on a set schedule. I don’t eat before my morning workout. Sometimes, I may not eat breakfast until 9:00AM or 9:30AM. Therefore, a mid-morning snack is not necessary for me. The next time I eat would be at lunch. So, in order for me to do better this week, I really need to plan out my meals ahead of time to make sure I can incorporate all these foods. Thank goodness I only have to do this for one more week.

While I’m discussing food, I must confess I find unsweetened Almond Milk disgusting. However, I am drinking it with the whey protein powder (chocolate flavor). This combination makes a remarkable difference.

As for my cardio workouts, I did workout five days. However, I did not workout at maximum effort or with intervals. As much as I love walking with my dog, he slows us down with all his sniffing and marking his territory. So, we are no longer exercising with Comet. Instead, I will take Comet for his own walk later in the evening where he can get his groove on at his own pace.

As for my weight (153 pounds), I did not lose or gain. So, I don’t get to move any of my marbles. Am I disappointed? Not really. I didn’t expect to lose anything this past week. If anything, I worried I had gained weight because my guys and I had gone to a family BBQ on Saturday. I indulged by having three Mike’s Hard Lemonade and two or three brownies.

A new week has started, and I’m ready. My goal for this week is to ramp up my cardio, and to eat everything on the list everyday.

“Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.” ~Jack Lalanne

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Today is July 1st. Today, I begin my “eat clean” program. Today, I begin exercising AGAIN. Today, I start my hiatus from Facebook and Pinterest. Today, I go to the movies to see Abraham Lincoln, Vampire Hunter. Well, I have to have some fun today.

I woke up this morning at 6AM. My husband, Comet (my little dog), and I went for a walk. After taking a shower, I ate two hard-boiled eggs, 1/2 of a grapfruit, and drank a cup of coffee with one packet of Truvia and a splash of  half & half.  Usually, I add some extra sugar or chocolate syrup, but not this morning.

I am following the health and fitness advice from the book This is Why You’re Fat (And How to Get Thin Forever) by Jackie Warner. For the first two weeks, I may continue eating the way I have been eating; however, I must start implementing the following foods in my diet:

  • eggs (two daily)
  • oatmeal (one cup daily)
  • hormone-balancing, detox veggies (2-3 cups daily)
  • fresh fruit (2 servings is 2 whole fruits daily)
  • water (two to three litters daily)
  • whey protein shake (8-ounce serving daily)
  • green tea (evening) 

Even though I know I can eat crap for the next two weeks, I’m not using that as an excuse to go crazy. I have already started eliminating processed foods from the grocery list, as well as eliminating the extra sugar in my coffee. Of course, I will be eating peanut M & M’s at the movie theater later.

As for exercising the next two weeks, I need to perform cardio only five times a week for a maximum time of twenty minutes each workout. I will not do any resistance training in the first two weeks. My cardo workout must have maximum effort and include intervals. The first two weeks is prepping me for the “eat clean” lifestyle and the circuit type workouts I will be doing to lose weight.

This morning, I also weighed myself. I weighed in at 153 pounds. I checked my training log when I started running in August 2011. I weighed 143.5 pounds. My reaction: speechless, shocked, angry, sad. How did I let this happen? My only answer…complacency, emotional eating, not exercising, excuses. So, today I decided I want to weigh 125 pounds, which means I will need to lose 28 pounds (impressed with my math skills). A few weeks ago I found a cute idea on Pinterest to track your weight and stay motivated. It was weight loss jars. I decided to create my own using plastic ziploc containers and marbles.

weight loss containers

Weight Loss Containers to track pounds lost.

                                                                                                     

Danielle LaPorte makes a very good point (and provides some inspiration) in a short video (Your Word Is As Powerful As You Say It Is) she made for the blog PositivelyPositive. Today, is my day to make a commitment to myself. The only way I will be successful at losing weight and maintaining a healthy lifestyle is by keeping my word to myself.

“The secret of success ….do what you say you’re going to do.” ~ Danielle LaPorte 

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Good Morning, ladies and gentlemen. Welcome to our first meeting of Sugar Addicts of America. My name is Katherine, and I am a sugar addict. Yep, I am addicted to sugar and want to try to break that addiction. Now, let us bow our heads and pray.

 Back in April, I picked up a health/diet book by Jackie Warner called This is Why You’re Fat (And How to Get Thin Forever).You don’t have to say it, so I will say it for you. Funky title. Agreed. However, after thumbing through this book several times on my visits to BAM, I decided to purchase it. Jackie Warner is a personal trainer based in Los Angeles. I own her fitness DVD Workout and have exercised with it several times. Although I have not completed the book, I’ve learned so much already.

 One of the main components of the book is understanding your body’s chemistry. She writes about how your hormones and organs are affected by the foods and beverages you consume, which determine weight loss/gain. One of the main culprits of weight gain and medical problems attributed by weight gain is SUGAR. Not just the refined sugar that you spoon into a cup of coffee. It includes sugar in all of its disguises: high-fructose corn syrup, dextrose, fructose, sucrose, and the list goes on. Sugar is hidden in so much of the packaged and processed stuff we consume. Even the skim milk I drink has 12 grams of sugar per cup.

 I will not pretend for one minute that the information I’m reading from this book is all brand new to me; however, I will admit that it has opened my eyes about how much sugar is being put into our food and how much sugar I’m consuming on a daily basis, as well as the negative effects it is having on my body. All my other heath/diet books, as well as my nutritionist, recommends skim milk. It’s suppose to be healthy. It is healthier than whole milk, but it still contains too much sugar.

 So, my plan is to finish the book. It is full of menus of the right things to eat, as well as circuit training routines. The book does state that you are allowed to eat two treat meals in a one week period. For example, you eat clean from Monday through Friday, and then can enjoy two treats during the weekend. This does not mean unhealthy eating all day on Saturday and Sunday. You may want to have a cheeseburger for lunch on Saturday, and a slice of cake at your friend’s party on Sunday. It takes planning, and planning takes time. You have to make the time to be healthy. And, being healthy doesn’t mean you have to be skinny. It means eating clean and being active. It means making good choices when fueling your body.

 I’m giving myself until June 30th to finish the book, throw out the bad foods in my house, buy the good foods, and get familiar with the fitness routines. Come July 1st, I’m going into rehab mode to kick this sugar addiction and to drop this unhealthy weight I’ve been carrying around for the last few years.

“The groundwork of all happiness is good health.” ~ Leigh Hunt

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