Italy is the 20%

When I get back to the States I promise to spend more time writing about my 2 week work trip to Italy.  But what I wanted to share was some quote I read today.  I have been enjoying all the encouraging words from friends and websites to keep me in balance here.

It's not all or nothing

It's okay to make mistakes, and it's okay to indulge every once in a while. You don't have to give up all your favorite foods or exercise like crazy to lose weight. Instead, give yourself some room for choice and variety. Work toward changes you can keep up for the rest of your life instead of drastic changes you're likely to burn out on. It's a good way to avoid destructive all-or-nothing thinking.

The 80/20 Rule

If you stick to your plan 80% of the time, you'll succeed. You're not a failure because you had a rich dessert. If you make smart food and exercise choices most of the time, let go of the guilt about a few indulgences or slip-ups. Don't fall into a crippling shame spiral and lose sight of all the good work you’re doing. Instead, promise yourself you’ll get back on course.

Lots to SHare

I did a weigh in yesterday & today to confirm I am down another pound!  That is the GREAT NEWS…. Thank you Julie for calling daily and tracking my progress.  I was afraid to screw up when I knew you were looking out for me.

The Scary News:  On Sunday I leave for Milan, Italy.  I just learned today I will be going so I need to prepare for this journey.  I don’t know if I will be gone for 1 or 2 weeks.  But I need to stay on track (or at least not gain weight). 

The Opportunity News:  I have not picked a person for the next pound because this is going to be a BIG challenge.  Is anyone up for the challenge to motivate me to work out and eat relativity healthy on the road in Italy?  And I won’t have a scale so it will be a crap shoot to see what happens. 

I’ve added some posts to my blog… in particular I’ve signed up to Run a Half Marathon in Florida in February.  Everyone is invited to join in the weekend of Run & Sun.  I’ll call that Tempting News.

Ciao! 

Or is it Chow?

Coach 7: Julie Chamberlain

Since I'm losing more than 1 pound per Coach I decided to change the title of my posts to just list the Coach - not the pound.

Coach Julie is one of my hero's in life.  For those of you who have known Julie as long as I have (college) I'm sure you share in my sentiment.  For those that don't know Julie the synopsis is that Julie was in a tragic accident during college.  Her positive attitude, supporting friends and family and never give up attitude got her through.  She proved to me that life truly is what you make out of it and don't forget to live it fully.  Don't forget to tell people you love them and never ever give up.  If you aren't happy with something - don't whine & complain.  Just change it.  She is a ROCK STAR in my book and I try to live by these same traits.

Julie has also been doing her own Weight Loss Journey lately and has had huge success.  Not a big surprise to me.  But she is showing me by example how to tackle this journey.  I appreciate her positive attitude and encouragement. 

Lastly I wanted to let you know that Julie is a representative of Healthy Chocolate.  If you have a sweet tooth - this is for you.  There is a lot of research on the health benefits.  So reach out if you just want to learn more or if you want to try some.  I've very much enjoyed some of the treats they sell.    http://www.myxocai.com/dchealthychocolate/contact

Join Me for a Run & Sun in February

As a follow up to my post on Tuesday I have signed up to run the 2012 Publix Fort Lauderdale A1A Half Marathon - Sunday, February 19, 2012 (there is also a Full Marathon and 5k option).  Shannon is going to join me and EVERYONE is INVITED.  It is a run/walk event so no worry if it takes you a whole day to finish. 

Reasons to join us:

• Running a race in February will keep you active during the winter months.
• The course is saddled by beautiful beaches, lined with palm trees and over looking vibrant blue Atlantic waters.
• It is a fast course (this means it is flat)
• There are post-race parties at the starting and finish lines (on the beach) with beer.
• The massages and drinks we will enjoy after the race.
• Leaving cold Chicago (or enter city here) in February.

Let me know if you are interested!
http://www.a1amarathon.com/index.shtml

My First TRULY AWESOME Healthy Moment

I have lost 13.2 pounds and felt really good about that.  But tonight I FELT GREAT when I went out and ran 3.85 miles without stopping or walking!!!  And not only did I run it but I felt good doing it.  Don't get me wrong my legs were tired and my stomach cramping as I walked to cool down but OH MY GOD did it feel great to just run.  Over the past couple weeks I have tired to run but I end up doing a run/walk because running doesn't feel good.  

When I left my house tonight I had NO EXPECTATIONS.  I thought I'll go for a run / walk.  I had to get to 10k steps today (was only at 2k when I left).  So I started to jog and I just kept going.   I got passed a lot on the Lakeshore path but speed doesn't matter.  I grabbed some water at Diversey and made the turn.  I didn't know how far I had gone until I got home and put it into http://www.mapmyrun.com/ .  I couldn't be more excited right now. 

Many of you know I have done a lot of races but have never claimed to be a runner.  But I really like the Half Marathon because it is a challenging distance but not insane.  So I'm going to look for a half to train for this winter. Maybe somewhere fun for a race/ beach winter weekend - ANYONE INTERESTED? 

Some ideas...
January:  Vegas, Maui, Arizona, California  http://www.halfmarathons.net/race_calendar_jan.html
February: http://www.halfmarathons.net/race_calendar_feb.html

3 more pounds lost - and not to be found.

It is a Great Monday Morning – unfortunately I’ve had a tough morning work wise and it is going to be a long day!  I won’t let work dampen my good mood though.  I wanted to share the great news that Laura took me another 3 pound down my path.  Thank you Coach Laura! She lucked out with the n nice weather and some friendly reminders to enjoy the days of the weekend.  It wasn’t hard when I wanted to be outside so much.  We randomly drew another number and Coach #7 will be Julie Chamberlain!  Lets rock this week Julie….

The Updated Stats:

Start Date:   Aug 22

Current Date:  Oct 10

Committed Time to Date – 7 Weeks

Weight Loss – 13.2 pounds

Averaging 1.9lbs per week

Coach Pound 6: Laura Chubb

Laura & I met in Chicago about 8 years ago. We both bought condos at Grace Court (where I sill live) and both joined the Condo Board.  We commiserated a lot in the early years about the stupidity of condo owners, condo developers and other board members.  Our friendship grew because of our similar interests in an active lifestyle, a strong career and a good margarita (she introduced me to an awesome Chicago Mexican restaurant that is not on my daily health plan).  Unfortunately Laura moved to NYC a couple years ago when her husband was accepted to grad school at NYU. So she isn't around the corner to hang out with but I have had the chance to visit her in the Big Apple and she always reaches out when she is back in town.  I will continue to lean on Laura as I go through this process to remind me to stay active.  Thank you Laura for being a part of my journey. 

Trapeze

Today I went to a 2 hour Trapeze Flying class with friend (and future coach) Kim & her husband Josh.  I will not be quitting my job any time soon.  And I know my parents will be thrilled to learn that I'm not going to pursue flying as a sport.  I am NOT talented at Trapeze and though it was fun it wasn't really my thing.  Kim & Josh were much more acrobatic then I but we all had fun.  I wanted to share some pictures but also let you know what an amazing workout Trapeze is.  Just climbing up the ladder (I wish I had counted the steps) was a challenge to get to the platform.  And tonight I'm exhausted.  My arms are so tired.  Enjoy the pictures and take a chance and get out and fly if you get a chance.  http://chicago.trapezeschool.com/index.php

It is 7:30pm and I'm going to bed in the next hour!  What an exhausting day.....

Cinnamon

So the last couple of days I have been having Oatmeal for breakfast.  The problem with healthy oatmeal is it isn't very tasty.  So I have been sprinkling some cinnamon on it and then adding some berries.  The cinnamon has taken the Oatmeal from a taste of 1 to a taste of 7 (a creamy buttermilk biscuit being a 10).  So I wanted to make sure I wasn't sabotaging my diet by adding the cinnamon.  So I did some research and what did I find - that I am actually smart.  New lesson -Cinnamon has multiple health benefits.  So enjoy!

http://www.healthdiaries.com/eatthis/10-health-benefits-of-cinnamon.html

Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.  Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.

In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.

In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.

It has an anti-clotting effect on the blood.

In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.

When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.

One study found that smelling cinnamon boosts cognitive function and memory.

Researchers at Kansas State University found that cinnamon fights the E. coli bacteria in unpasteurized juices.

It is a great source of manganese, fiber, iron, and calcium.

Before taking cinnamon, make sure to see our Side Effects of Cinnamon article for side effects and contraindications.

Sharing my Lunch

For someone who isn't a fan of lettuce or dressing I have been eating a lot of salads.  I have been going to Whole Foods and making individual salads to take to work or eat at home.  Each salad is full of flavor! I also make my salad at the Salad Bar so I don't have to cut veggies (something I don't enjoy doing).  How many times do you buy tons of great veggies and never use them because you have to clean & cut?  Me = A LOT

Examples of ingredients (each salad is different):  Lettuce (Romaine/ Spinach/ Spring Mix), Avocado (always a must), Broccoli, Cauliflower, Celery, Peppers (Red/ Yellow/Orange/ Green), Carrots, Peas, Corn, Beans (Pinto/ Black), Squash, Cucumber, Cherry Tomato, Egg, Strawberries, Grilled Pineapple, Garlic, Sweet Potato, Pecans, Almonds, Chicken, Salmon...

And I never need dressing .... I just devoured a GREAT salad (I might go broke from doing it at the Whole Foods salad bar but at least nothing goes to waste and I'm losing weight).  Another lesson learned!  Convenience is worth the $ spent for me.

Picture - from a salad Holly made in Seattle which increased my above ingredients to including Pecans & Strawberries in more salads.