Brown Plate Special: Week 12

Whenever I have a difficult decision to make, I like to give it the three day rule.  Usually, it's about spending money (do I really need that beautiful hand crafted pie safe?) or ministry related (should I teach Sunday School just because I've always taught Sunday School or should I step aside?).

Three days gives me time to think and pray and ask advice.

Regarding the Brown Plate Special, the three days gave me time to think and pray and re-evaluate.  

I've decided that this will be my last Brown Plate Special post, for a host of reasons. 

The Brown Plate Special was an experiment to see if, by controlling portion size and following a few guidelines, a middle aged girl like me could cook and eat the way I love to cook and eat and manage to stop the slow weight gain and even shed a few pounds.  Doing only that, I managed to lose 4 pounds in two weeks.  But after that, the weight loss slowed to a halt until I added exercise (granted, not an original part of the experiment).  But weight loss was still slower that I hoped and so I began to read about diet and exercise and aging.  I began to learn about blood chemistry, adrenal fatigue, insulin resistance and pre-diabetes and realized that I needed to make more changes than just the size of my plate.

And so last week, there were a whole lot fewer carbs on the ol' brown plate and the ones that did make it to the plate were in the form of complex carbohydrates--that's right, VEGETABLES.  No pasta, rice, potatoes or bread.  As always, no dessert.  But I added protein snacks twice a day.

And I lost 3.5 pounds.  And all of a sudden I wasn't doing the Brown Plate Special anymore. 

My goals have changed, too.  Before I just wanted to be able to do what I wanted to do (cook like I always have and eat what I like) but now I just want to be healthy.  My energy, stamina, endurance, and flexibility have increased dramatically with regular exercise.  And the Brown Plate really didn't have anything to do with that. 

So, sayonara, Brown Plate Special!  It was a fun experiment, but your time is over; portion control is only part of my health and fitness regime.

Thanks to everyone who played along, especially Ellen, who encouraged me beyond words. 

Brown Plate Special: Week Eleven

I lost 1.5 pounds last week, so I've be able to get rid of my hospital weight gain.  Yippee!  It took just less than 4 days to gain three pounds and almost two weeks to lose it!  Moral of the story:  do not go backwards!  Even a disappointing .5 pound a week or no loss at all is better than a weight gain!

Here are my stats for the past week:

The past week's weight loss--1.5 pound.

Total weight loss--7.5 pounds.

Fitness Averages per day:

average miles per day:  1.57

average calories burned per treadmill workout: 168 (tallied only during the treadmill portion plus whatever is burned during the exercise portion)

carbs burned per treadmill workout: 21.5 (same as above)

speed/incline: I'm still doing the same pre-programmed "total body workout" but I have increased the incline +2 for every programmed cycle throughout the program.

I've also increased the number of workouts with the hand weights and exercise ball and have added some new sets.  I'm surprised at how much I am beginning to look forward to working out. I worked outside in the yard for over three solid hours this weekend and I could really tell the difference. Between the new medicine that is controlling my arrhythmias and my increased level of fitness, I was able to work much longer and without total exhaustion.

I'm still disappointed at the slow weight loss.  Therefore, there will be fewer carbs in the form of pasta, rice, potatoes, and bread on the old brown plate this week.  I know, I know.  The idea was portion control, not deprivation, but it seems that carbs continue to be my downfall, even in smaller portions.

Brown Plate Special: Weeks Nine and Ten

Is it Monday already?

Last week, I was just coming home from the hospital, so I didn't post up a progress report.  Believe it or not, I gained three pounds while I was languishing in the hospital.  I didn't over eat, I didn't snack, I didn't eat bread or dessert, but I didn't get enough exercise while I was there.

This week, I have managed to lose two of the three pounds, even though I developed a small pseudo-aneurism after I got home and had to go back to the hospital for an ultrasound.  Until that is healed, I am not to exercise and have to apply ice and stay off it as much as possible.  That situation has improved a great deal, but I still can't exercise.  Bah. 

The moral of the story:  Rabbit had it half right when he told Pooh, "It all comes from eating too much." 

“A bear, however hard he tries, grows tubby without exercise.”

 

 

Stoutness exercise 

 

Related tags:  Brown Plate Special exercise fitness pseudo-aneurism quotes Pooh 

 

OOops!  Almost forgot my stats:

 

Two week's weight gain--1 pound. 

Total weight loss--6.0 pounds. 

Nutrition Facts at Your Fingertips

Look what I found at Rosemary's this morning:  a new toy!

This chart was generated at the website, Calorie-Count.com.

To give it a try, I chose a very simple recipe--basic crepes.  Partly because it is a simple and straightforward recipe and partly because I've been making crepes a lot lately (one fits very nicely on my little brown plate).   

106 calories isn't much, is it?  Now, let's compare that to one FILLED Creamy Spicy Sausage Crepe:

Add them both together and one filled crepe--well, you do the math. (Recipe gets an A+, but the filling gets a Nutrition Grade of D+.  Must've been the veggies that saved it from total failure!)

Thanks, Rosemary! 

Update on Thursday, March 27, 2008 at 08:13AM by Kim from Hiraeth

I've been playing around with this a little more and discovered that you can get the nutrition facts for individual ingredients by clicking on it's name below the chart. This could help you make adjustments with the recipe.  If half and half is the big culprit, see what substituting milk might do to lower the fat and calorie count for the recipe. 

Brown Plate Special: Weeks Seven and Eight Weigh in

It's Monday morning again; time to weigh in and post results.

I didn't post my results last week because I was taking a break from blogging, so I'm combining the last two weeks in today's post. 

Two week's weight loss--1 pound. 

Total weight loss--7.0 pounds. 

Fitness Averages per day:

miles per day:  1.11

calories burned per workout: 140 (tallied only during the treadmill portion plus whatever is burned during the exercise portion) 

carbs burned per workout: 17.5 (same as above) 

speed/incline: varies throughout workout.  Highest level 3.5 speed/4.0 incline 

I've worked up to doing one of the preset total body workouts now.  It's a 25 minute program that automatically changes the speed and incline and stops 4 times so you can get off the treadmill and do regular exercises with the exercise ball and hand weights.  Along with the hand weight exercises, I have added abdominal crunches, lunges, ball squats, and a couple of other ones that escape me at the moment.  The whole thing takes about a half hour to complete, but I'm only on the treadmill once a day instead of several, shorter periods.  It'll take some time before I'm able to move to the next preset program--it's 45 minutes long with higher incline and faster speeds, so my fitness numbers will be fairly static for a while.

I can tell a real difference in stamina and endurance and even though my weight loss is slow, I am beginning to exchange fat for muscle.  Muscle weighs more than fat, right?

I confess, though, that my portion size has been sneaking up a little so I'm going to be more careful this week and see if that makes a difference in next week's numbers. 

If you want to join me, click on the image in the side bar.  That'll take you to the first post with all the information.  This is do-able!

Brown Plate Special: Week Six Weigh in

Time to weigh in again. 

This week's weight loss--1 pound. 

Total weight loss--6.0 pounds.  That's an average of 1 pound per week.

I was hoping for two pounds per week, but I'm learning to be content and take the long view.  (sigh--keep telling yourself that, Kim!)  I weighed myself earlier in the week and discovered a one pound weight GAIN.  That was pretty upsetting.  So you might say I lost 2 pounds this week, net one.  There.  That sounds better, doesn't it?

On a brighter note, here are my fitness stats averages for the first week:

miles per day:  1.6

calories burned per day:  172

carbs burned per day:   44

minutes on treadmill per day:  26

speed/incline:  level 3 / 2 (or 2.5) incline 

 I'm breaking up my exercise into two or three short sessions (about 10-15 minutes each) so I don't think I'm getting the full benefit that I would if I could do a sustained 30 or 40 minute work out.  I can't really push it on the treadmill until after I have my little heart procedure because after about 10 minutes, my heart rate is in the high 180's and the arrythmias are going crazy.  But I can already tell a big difference in the way I feel, even after just one week.

I've also been doing 6 different upper body weight training exercises with the 2 pound weights, 20 reps each.  After just a week, those are already seeming much easier.

Looks like the ice and snow will be melted away and the dogs and I can get back outside for regular walks soon!

Brown Plate Special: Week Five Weigh in

Time to weigh in again with last week's totals: 

This week's weight loss--.5 pounds. 

Total weight loss--5.0 pounds.

Slow but steady.  That's the ticket.  I confess that each week, when I step on the scales I am hoping to repeat the first week's loss of 2 pounds and I suffer a brief moment of disappointment when that doesn't magically materialize on the scales.  But then I remind myself that I didn't gain this weight overnight--it crept up a half pound at a time over years.  Hopefully, it won't take years to get it off.  That's where the treadmill comes in.

I'm really glad we took our time and researched treadmills before we invested in one.  We are delighted with our ProForm 5.0 Crosstrainer.  The whole family has had a chance to try out all the bells and whistles (of which there are many) and we've all been able to find a program that fits our different fitness levels.  Moving from one level or incline to another is effortless, the displays are easy to read, and it keeps track of the time, distance, carbs burned, calories burned, and will display pulse rate.  (I'll be sharing some of those numbers with you next week) I've already added some upper body exercises to my new routine--two 2 pound weights are stored right in the console within easy reach.

I hope I don't sound like a commercial!  The best commercial, I suppose, is stick with it, lose weight and get fit. (Speaking of commercials, though, the ProForm 5.o Cross Trainer is on close out clearance from the manufacturer, with FREE SHIPPING.  Now's a good time if you've been thinking about investing in your family's fitness!)

Brown Plate Special: Week Four Weigh in

I thought sure I'd have to admit to a weight gain this week.  We went on a little overnight trip to Wisconsin this weekend and ate three meals out, which is usually NOT a good thing.  I was surprised when I got home that I hadn't gained anything and even more surprised when I got on the scales this morning:

This week's weight loss--.5 pounds. 

Total weight loss--4.5 pounds.

 Got a call late last week from ABF.  Our treadmill will be arriving this Friday!  Yippee!  The freight bill says the shipping weight is 202 lbs.  No wonder the UPS man isn't delivering it!

Brown Plate Special: Week Three Weigh in

I knew this day would come but I had hoped it wouldn't be so soon!  I neither gained nor lost weight last week.

This week's weight loss--0 pounds. 

Total weight loss--4 pounds.

I dread the day that I have to admit to having gained a pound.  I know that will happen sometime, too.

The weather and lingering illness kept me indoors last week, but I shall no longer have those excuses.  I am feeling much, much better now and I think I have finally kicked the flu.  I'm glad that's over!

 
We ordered our treadmill last night.  It's  a ProForm 5.0 Crosstrainer and we got it at close out pricing, so we saved a bunch of money.  Not sure when it will arrive, nor how long it will take to assemble, but I hope that this may be the last week that I can plead the bad weather excuse! 

Onward and Upward!  (or maybe I should say downward!) 

Brown Plate Special: Week Two Weigh in

Week Two Weigh-in:

This week's weight loss--2 pounds. 

Total weight loss--4 pounds.

I'm actually not unhappy with this small weight loss.  I've been sick for almost two weeks and just can't shake the fatigue, so I know I haven't moved enough.  I've been able to keep up with the bare necessities at home; no one has starved and everyone has clean underwear, but I haven't been a ball of fire the past week. 

I got out my pedometer and strapped it on early last week, but it mocked me unmercifully so I decided that since it wasn't really motivating me, I'd try again later. 

I'm still not feeling up to par, but the pedometer is attached and I'm going to stick with it this week.   

We've decided to purchase a treadmill.  We've been doing research online; reading reviews, comparing prices and deciding which options we think we need.

Here's our list of "must have" options:

Easy assembly
Quiet motor
Wide, cushioned walking surface
Adjust the speed and incline at the touch of a button
Either multiple preset programs or the capacity to store more than one "exercise profile"
Heart rate monitor
Costs no more than $600

Do you use a treadmill?  If so, what options to you think are must haves?   Can you recommend a particular brand?  Is there anything you know that we need to know before we invest in this piece of equipment?

This quote from Winnie the Pooh is going on my refrigerator this week: 

"It all comes," said Rabbit sternly,"of eating too much.

 

Brown Plate Special: Week One Weigh in

Week One Weigh-in:

This week's weight loss--2 pounds. 

Total weight loss--2 pounds.

 Slowly but surely.  That was my assessment of the plan when I came up with the idea last week and "slowly" it is!  However, I am not disappointed, for several reasons.

You know the old saw--you didn't gain it overnight and you're not going to lose it overnight.  Some old saws are true!  I've encouraged myself all week by telling myself this.  After all, there are 52 weeks in a year and I don't have anything like 52 pounds to lose; so even a consitent, modest, one pound  per week will get me where I want to go!  Last year at this time I wanted to lose 20-25 pounds.  All added up, I probably lost that amount over the course of last year but wasn't all together and I didn't keep it off.

Unlike Ellen, who is faithfully walking, I didn't walk at all last week.  Several snow storms, high winds, cold temps all kept me indoors last week, but this week promises to be sloppy and wet and "walkable."  Hopefully, that will result in another pound loss this time next week.

On the upside, I enjoyed cooking and eating this week and only cheated once.  (I'll tell you why in another post)  I made an adjustment on Wednesday since I ate at our church's prayer and fellowship gathering for the dinner meal.  We've been meeting for prayer and then sharing a meal together every other week and through the cold, winter months we're all bringing soups to share.  I knew that I wanted to sample a bit from each soup (there were four) so I had a very light breakfast and skipped lunch. 

I'll admit to being hungry a couple of times but it wasn't hard at all to stick to smaller portions.  This is doable for me.

Onward and upward downward!  

If you're participating in the Brown Plate Special let me know how you're doing!  I'll add your link at the bottom of this post! 

• Ellen lost a whopping 4.8 lbs!  Congratulations, Ellen!  You encourage me! 

Update on Monday, February 4, 2008 at 07:37AM by Kim from Hiraeth

Oh, and Ellen and Lovella. . .the pedometer is clipped on!

The Brown Plate Special

In the comments of my recent Recipe Round-up/Snackalicious Super Dishes post my friend, Ellen B, left a haunting question; well, at least a question that's been haunting me for some time now:

How's an aging girl who loves food (and LOVES to cook) ever gonna lose weight...?

I turned 52 in December and middle age is no longer a specter that threatens to swoop in sometime in the far-distant future; it is the resident ghost that haunts my steps and daily distorts my mirror.

Middle age has not been kind.

So how IS an aging girl who loves to cook and eat ever going to lose weight?  In the past I've lost a fair amount of weight on no-carb diets like Atkins and South Beach but it takes all the fun out of cooking and eating and it just isn't sustainable for me.  I researched juice fasting and water fasting.  It appears that there are many detoxifying health benefits from  a 10 day fast for health and weight loss.  I could probably commit to 10 days without cooking and eating but that would only work for me if I lived alone. 

I've given it a lot of thought and I think I have come up with a doable plan for aging girls like me and Ellen.  I am calling it "The Brown Plate Special" and I invite you to try this along with me!

 

I got the idea when I bought a couple of cute little chocolate brown plates on clearance last week.  They are just 9 inches in diameter instead of the standard 10.5 inches and have a little "well" in the center that is 6.5 inches in diameter.  I'm thinking that if I commit to using this little brown plate instead of a regular plate for all my meals, and "load" it only so that it looks visually porportionate to a normal serving of food on a normal plate, slowly but surely I will get portions under control and begin to lose weight without giving up cooking and eating the foods we love.

You can use any small sandwich or dessert plate.  The only other guidelines are just the common sense stuff that most of us in our 40's and 50's have already come to grips with:

• No between meal snacking

• No evening snacking

• No second helpings

• No deserts except on special occasions 

For soups and stews and foods that aren't "plated" a half-portion would be a good rule of thumb.  I plan on switching to a smaller, rice bowl for soups and stews.

As time goes on, I'll be posting up some photos of my brown plate special portions compared to my hubby's regular plate portions.  Since accountability is essential in such matters, I'll be weighing in every Monday morning and I'll confess my weight loss (or lack thereof) in a regular Monday morning post.  

If you decide to join me, feel free to invite friends to join us by writing a post and adding this handy dandy button in your side bar.   You can post your weekly progress on a post of your own or in the comments of my weekly post.

 So, what have you got to lose?

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