Thoughts from this week

The price of SUPERSIZING.

It may be costing you more than you think!

If every day you eat 300 calories more than your body needs, you will gain 31 pounds in one year.

If twice a week you eat 300 calories more than your body needs, you will gain 9 pounds in one year.

Here is another way to think about it: If you ate 100 fewer calories each day, instead of gaining 10 pounds at the end of a year, you would be well on your way to losing 10 pounds.

Do yourself a favor and don't fall into the "bigger is better" and "super size" mindset. The few cents you save in your pocket is not worth the extra calories you put into your mouth.

There's no need to give up your favorite foods to manage your weight or improve your health. The biggest nutrition problem in America is not WHAT we eat-but HOW MUCH we eat. The key to healthful and delicious eating is to downsize your portions at breakfast, lunch, dinner and especially snack time.

Those are a few tips that stuck out for me this week, and they all are very helpful for me. I continue to do well with exercise but also struggle with my eating habits. And for me, it's quantity. I LOVE FOOD! I'm learning to cut back, but I still would like to be able to choose better foods. As much as I agree with the statement above I also believe you do need to be careful of what you eat.

I lost 2 pounds this week, total loss is 16 pounds. YEAH BABY!!!!!

I honestly have to say that i'm kinda burnt out on the treadmill and walking. My challange this week is doing other cardio that will fit into my schedule. Step aerobics is out as I can't fit class times into my day. I'll see what this week brings and be looking forward to sharing with you!

Have a great week and have confidence-true belief starts with YOU!

Kerri

Take time to enjoy the fall colors

Over the week end we closed up the cabin on Island Lake and I usually sit around and eat all week end and don't exercise. I took advantage of the gorgous weather and beautiful fall colors and got out and walked Saturday and Sunday! I even took the hard road, lots of hills. I got in 2 1/2 miles each day and it wasn't easy, man I can't wait to be healthier. All this walking/jogging/treadmill activity is taking a toll on my heels. I've had problems in the past and got cortizone shots in both heels. It really helped and I feel it's time to have it done as I don't want that to get in the way of the routine i'm developing. I hope that you are doing wonderful and remember YOU can do WHATEVER YOU set your mind to! If I can, you can!

Enjoy the fall, get out in the woods and enjoy nature!

Kerri

September 21, 2007

Yippee, it looks like like I do not have sleep apnea! No need for me to strap on a breathing machine. Altho, if I did have SA I would want this machine. I did have some Sleep Apnea but only while laying on my back, but most people do. The sleep study was much better than I thought. I didn't realize I would have my own room, with a big comfy queen size bed and a room all to myself! I think they hooked up about 8 wires to my head, my side, my face, chin, throat, ankles and two stretchy straps around my chest and waist. I'm just thankful they didn't shock me every hour like Denny said they would! The staff was wonderful! thank you.

Now that I'm over that hurdle, the only thing standing in my way of surgery is finishing the "New Start" program. I'll finish that up October 27th.

Gotta tell ya, it felt pretty good this morning when I went to put on a pair of shorts and I couldn't wear them because they were TOO BIG! It's always been the other way around!

This week has been a very crazy week for me and I haven't been as faithful with my exercise routine, and that bugs me! Which is good. I am actually off to work out now.

Kerri

"Thinking is easy but acting is difficult and to put one's thoughts into action is the most difficult thing in the world"

September 19, 2007

I had a terrible eating week, had a hard time controling my emotional eating. I gained a pound, bummer! I DID stick to my exercise routine tho, but as you know....they go hand in hand! I found out this week that I need to go thru a sleep study and finish the New Start program before I can have surgery. Yeah, I was bummed about it, but I know my medical will cover it! It's all good!
Tonight I have my sleep study and I hope I don't have sleep apnia! I'll keep you posted!

more to come, gotta run!

Kerri

September 11, 2007

Exercise makes all the difference! It's been the biggest challenge, fitting it in to my busy schedule, it's much easier to go home and take a nap! Getting up at 3:45am means I'm ready for a nap when work is over at 2-3pm. I've found that I MUST have my work out clothes in my car at all times! That way I can go straight to the gym after work. Even days when I plan to go home and walk on my treadmill, I change into my work out clothes at work. It may sound silly, but it's helped me get on the treadmill! Whatever works, just do it!

I'll have to admit, I've not been the best at eating the things I should be and not eating the things I shouldn't. One of the co-workers here brought in fresh bakery doughnuts a few times last week and as hard as I tried to not eat them, I did! BUT, usually I would eat 2 even 3, but I was able to just eat one.

Class was great this week as always. I was kinda worried I might have put on a pound or two. Boy was I surprised to see I lost 4 more pounds! For a total of 14! Yeah! I am very excited and motivated to keep up with the exercise and eating right. Eating right is definitely more of a challenge tho. I love food! Cravings- a good point was brought up by our leader last night. When you feel the need to eat something that maybe you shouldn't.....wait.....even for 5 or 10 minutes. Most of the time, you'll be OK with NOT eating it. I've noticed I've been doing that lately. This morning I felt so hungry at home and wanted to eat before I left for work because I love those frozen sausage/egg biscuits, but I didn't. Wasnt' easy tho. We also touched on eating out, this was great.......eat fewer or less menu items with these words: alfredo, bearnaise, flaky/crusty, hollandaise, tempura, deep fried, sauteed, crisp, breaded, basted, glazed, pan fried and au gratin. Wow, those are the foods I tend to want! Funny how that works!

Have a great week and remember- He who has begun his task is half way done. Have the courage to begin! I'm right there with you!

Kerri

September 5, 2007

I have to be honest, i've had a hard time eating right these past few days. I've been so hungry and haven't been doing the best at eating right and eating proper proportions! I spent Labor Day week end at Kick N Up Kountry in Thief River Falls, MN with several great friends and we had a blast! I did manage to get up early our first morning there and walk 2 miles, but that was the only day I did it. It was really hard to eat right, I didn't eat the best food, but I also didn't over eat!
So, today I had my first doctor apt. with my doctor who will perform Lap Band surgery. I actually had to sit down with him and his assistant and answer several questions and then it was up to them to decide if I was an ok candidate for the surgery. I am! Now I have to wait to find out if my insurance will approve the surgery! I think they will, but until I see it in writting, i'm not going to get too excited. I have lost 11 pounds now, 14 pounds is the number I need to reach to qualify for the surgery. I won't have a problem reaching that as I can't have surgery for at least 6 more weeks. They asked me how i've lost the weight so far and I explained to them that it's mostlly been exercise and smaller proportion sizes! The whole calorie counting and not allowing myself to eat the things I love doesn't work for me. You know what I mean?
I hope you are doing wonderful, thanks for taking the time to read my blog! What ever you are struggling with, remember that you CAN overcome! I have faith in you!
Kerri

August 28, 2007

Did you know 1 pound of fat equals 7 pounds of pressure on your knees and 10 pounds on your back? Never let yourself be depressed over a small weight loss. Last week was a little tuff and i'm surprised I lost 1 1/2 pounds. Week ends are always tuff, was up in Hibbing helping my daughter and husband build a new deck and of coarse it's "lets order pizza"! I did eat less than I normally do, but still could have done a bit better.
We talked about emotional based eating this week and for me it was hard to pin point if I am an emotional eater. Think about it tho, How often do you eat when you're angry? depressed? bored? happy? nervous? See if you can pay closer attention. For me, even tho it's hard to believe I could be bored, but I am totally a "bored eater". Workin on gettin over that. Identify substitues for eating that you can use to deal with emotions.
Guidelines To Focus Your Attention On Eating:
1. Eat in ful lview of your friends, partner, children, colleagues.
2. Eat when you are sitting down. Foods eaten when standing are usually the ones that you won't eat sitting down.
3. Eat without distractions such as radio, TV, newspaper, books or loud music.
4. When you eat, avoid emotional conversations. WHen you are emotional or tense, you eat the feelings along with the food.
As far as caring for your body, make sure you do some daily stretches. Wow, it's been awhile for me and what a difference it makes. Stretching feels so good! I hope you are doing well and remember email me anytime if you have a question or just want to say hi.
kerri@97kyck.com
Have a great week!
Kerri

August 21, 2007

Week ends are always tuff to get thru without piggin out! Saturday was bad for me, Sunday was better. My daughter Savanna and I worked out together at Center Court. She's only 9 and had never been in a gym before, she loved it! If you're able to work out with your son or daughter I encourage you to do that!
I lost 3 pounds this week, I credit exercise to the loss. I ate much better this week, but the exercise was great! Man it's hard to get in the routine of it, but once you do it feels WONDERFUL!
All I wanted to do was eat yesterday, I brought that up at our meeting and Sue's advice was to be aware of hunger and if I was really hungry or just bored. And be sure you are getting enough protein. It's not easy to find things to do when you are tempted to eat, but if at all possible, do it! Out of the list of 33 things to do when you're tempted to eat list, these will probably help me the most. NAP, HA HA, WORK ON CRAFTS, CLEAN THE HOUSE, USE A SUPPORT PERSON, EXERCISE. Those will be the most helpful for me.
Advice for you this week, watch your labels, know what is in stuff and be mindful of your portion sizes! AND, drink water!
Check out this activity calorie counter HERE
Have a great week!
Kerri
kerri@97kyck.com

August 14, 2007

If you have been struggling with an addiction, whether it's overeating, smoking, drinking, etc. Only you can make the decision to change! I hope that you can find what it takes to motivate you to break your addiction. For me, the decision to have Lap Band Surgery was it, along with being so fat and out of shape. If I can encourage you in anyway, that would be awesome! email me anytime! kerri@97kyck.com
Our focus in class this week was the importance of breakfast, if you are NOT a breakfast person, you need to be! It's a must to get your metabloism going! Another topic: MEAL PLAN. Yeah, something I don't do and don't want to do, but I also understand the benefits of this as I am a very busy person and don't have time to cook. This will be a huge goal for me to achieve, if I can do it, so can you! AND: exercise, even if you walk in spurts, 10 minutes 3 times a day is great!
I lost 4 pounds! yeah! my pre surgery weight loss has to be 14 pounds or more, any less come November 1st will result in NO SURGERY!
GO-GO-GO!!!!!!

Tuesday August 7, 2007

Today is the first day of my weight loss/get healthy Journey. I can't go on a diet, this WILL BE a lifestyle change. I have struggled with my weight for my entire life. I remember being made fun of in high school and to this day haven't been able to loose the weight and keep it off. I did the Phen/Fen thing, Weight Watchers, Calorie Counting, etc but couldn't seem to keep it off. I am at my highest weight in my life, 294 pounds and it sucks! It got worse 4 years ago when I got back into radio full time doing mornings. There's something about getting up at 3:30am and not getting to bed until 10 or 11pm that messes with your brain. (insert a joke here if you'd like! LOL)
I've found it very difficult to have the energy to work out and exercise, even tho I love to do it! I am all too familuar with Step Aerobics, Water Aerobics, Free Weights, Cardio, I just haven't had the energy to put it in motion. Add to that the lack of energy to cook a meal, ha...forget it!
I have always loved photography and for the most part haven't had a problem with actually being IN a picture(i'm usually behind the camera), unttil the last year. I can't stand to even look at myself in a full length mirror. How depressing. I've thoguht about Lap Band Surgery for a couple years but didn't have the medical coverage until recently. Nor did I have the time to follow thru with the 12 week program prior to surgery.
I can't even walk a flight of stairs without running out of breath. Man that's hard to swallow. This has to stop, I want to live to see my youngest daughter grow up, I want to live a healthy life and now i'm doing something about it. Let me tell you, it is NOT going to be easy, for me, it's more than changing my terrible eating habits. It's a complete lifestyle, one I want to change for the rest of my life. I don't want to be fat anymore, I don't want to be tired all the time, I want to look and feel great! Don't you? I hope that this blog can help motivate you as well as myself and I am truely thankful I have the opportunity to share my journey with you! Never hesitate to contact me- kerri@97kyck.com
My Personal Goal: size 14 by this time next year, August 7, 2008! That would be 8 sizes smaller than I am today.