Down 30 Pounds-How Did I do it?

 Every day at the gym, for nearly the past 3 months, someone has asked me did I lose weight?  How much did I lose?  How did i do it?  And/or remarked of how great I look!  Why, thank you, thank you very much!

In all seriousness though, I changed the way I eat.  I was interested in learning more about the wheat belly and in searching online, I was led to Dr. William Davis and his wheat belly philosophy.  I spent hours upon hours listening to his podcasts, videos, and various interviews or lectures I found online social media outlets (mainly YouTube).  I think I "binged-watched" Dr. Davis for like 3 days in a row, non-stop.  I was so curious, and also he intrigued me.  I never had ever heard of his philosophy of food, but to me, his way of thinking "made sense" (for the most part) to me.  I became hooked, bought 3 of his books, based on what I felt I could afford to buy at the time.  

I considered doing his 10-day detox program, which mainly consisted of giving up sugar, wheat, and grains.  Since I was already eating a mostly clean diet, I did not experience severe sugar withdrawal symptoms.  However, I did experience some discomfort (mild), during the detox phase, maybe 3 days of extra rest needed, and my bowels slightly uncomfortable also (as I excreted the junk-gunk).  I know, TMI, right? Thanks for "bearing with me" here!

After the 10 day detox, I not only had lost around 4 or 5 pounds, but I also felt great.  I had clear mindedness and my body felt physically healthy.  So, I decided to continue on the wheat belly eating plan, if you want to call it that.  Dr. Davis also teaches about gut health, that is, how to develop a healthy micro-biome.  He's very famous for the yougurt with the organisms that promote gut health (I forget what they are).  And, also he teaches about eating kimchi or saurkraut for the gut also.

I am eating differently than before my introduction to wheat belly.  I seriously get complimented EVERY DAY, and those who know me in real life know that I am being truthful here.  (Well, ALMOST every day, but seriously, I am amazed at all the compliments I get on a REGULAR and ONGOING basis).

One of the benefits for me, after having lost the weight, is being able to do jumping jacks in dance fitness classes.  I used to not do those because I felt pain the next day whenever I would do a dance choreo with jumps.  I feel like the sugar reduction has also reduced any joint inflammation, resulting in greater mobility.  I also, just generally feel healthier and great.  So thankful.

I give all glory, honor and praise to my King and to my God, Jesus Christ of Nazareth, for helping me, and enabling me to get more healthy.  I'm very thankful He led me to the wheat belly and Dr. William Davis.  I hope and I pray that my physique and my dance fitness will be used for God's kingdom and for God's glory.  I long for many that I am around in the dance fitness world to be saved, to come to salvation, to know Jesus Christ and Christ crucified.  Would you please consider joining me in prayer to this end?  Let's agree in the spirit that all of our family, friends, loved ones, co-workers and those in our circles would be converted to Christ.

Thank you Heavenly Father, for EVERYTHING.  You are a sovereign God and You are in control of it all:  the world, my eating, my life.  I am thankful for who You are; thank You for creating me and for loving me.  What a wonderful and eternal God You are.  Help me live my life for You and for Your glory.  Lord I pray in Jesus's name, amen.

Thank you dear reader, for taking time to read my post today.  I hope it blesses someone out there, both in the physical realm and in the spiritual realm, as well.  Blessings and shalom to anyone reading this now.

NEW Blog Coming Soon!

 I would love for you to come join me on my new blog, related to clean eating.  

The name of my new blog is Plate by ZUMBA with ZIN Monica Velez.  I am located at blog spot dot com.

I am starting zoom calls where I'll be sharing about the Plate by ZUMBA lifestyle; it's all about eating the right foods and avoiding the wrong foods.

Everyone is welcome.

I am posting videos on You Tube at ZIN Monica Velez (the brown Z icon).  Sign ups for the zoom meetings are available on my zumba dot com website, click on "register".

If you follow me on facebook I posted the class code for family and friends as a thank you gift.  Some scholarships may be available, so please reach out if that is your situation.

Here's to our good health!  And, ZUMBA love from me to you~

Update on the Weight Loss Journey

 Hello!  In my previous post I wrote that I'd like to lose 40 pounds within 6 months.  So, I am here to report, that I lost 27-28 (so let's just say almsot 30) pounds in the past 6 months.  I'll take it!

Fresh Start

 Introduction-

For those of you that don't know, I am currently enrolled at a community college studying Human Services, in pursuit of my Addiction Studies Certificate.  That in and of itself is a story on its own, but not for the immediate post at hand.  However, for the certificate one of my elective classes is "Self Esteem Strategies".  This class is where the idea spurred for starting afresh my "food journey" blog.  In class we are working on goal setting, with the aim of using visualization as one of the techniques to implement in attaining our goals.  I found it interesting and encouraging to learn that visualization is a technique also supported by science, according to one of the speakers of a Ted Talk You Tube video.  However, I myself have not looked at the research to determine how valid or reliable it is. Nevertheless, I am still able to create a goal, and work towards it.

Goal- 

So my goal is to lose 40 pounds safely within a 6 month time frame.  I want a great body!

Reward-

For every ten pounds lost, I have decided to reward myself.  I plan to get a new haircut (oh I may as well add highlights in there too, since I am starting to see more grays).  After 20 pounds lost, I will treat myself to a manicure.  After 30 pounds lost I will treat myself to a pedicure.  Finally when I have lost the 40 pounds I plan to treat myself to a professional muscle massage from the local Korean day spa. If during covid that is not an option, I will still do some kind of celebrating for my accomplishment.  It might be a new outfit, or 5 new outfits.  Anyways the rewards are set.

Every Sunday or once a week I will blog about my fresh start.  I will "discuss" with you the reader about how its going with my food intake.  Right now I am in the planning and preparation stage.  I have allotted some time of a week or two for both the menu planning and the grocery shopping for ingredients to make delicious low calorie low carb foods that I am likely to enjoy.  Lemons are on my mental list, for they are excellent to squeeze into a warm glass of water in the morning to aid digestion when I first wake up.  I say warm water only because its so cold in the mornings.  But cool water is fine if that's your preference I suppose.  

Action Plan-

• I will buy a dozen lemons within one week by Friday 3/12/21.
• I will create a weekly menu plan by same time frame Friday 3/12/21.
• I will go grocery shopping by ASAP Sunday 3/14/21.
• I will count calories, carbs, etc.  I will find the food diary and record it OR just buy a new food journal on or before Sunday 3/21/21.
• I will commit to a daily physical activity, such as strength training resistance, aerobic exercise such as zumba/dance, yoga/pilates, and.or walking neighborhood for 30 minutes daily by Saturday 3/6/21.  (I missed the deadline for starting my exercises yesterday, so my next best way to handle it is to start tomorrow on Monday 3/8/21 with walking at the minimum.)
• I will drink 8 glasses of H2O daily starting Saturday 3/6/21.  (Again I did not meet my quota nor deadline to start yesterday.  Fortunately, tomorrow Monday is a new day for me to start afresh on this aspect of my overall goal.)
• I will create and compile easy veggie recipes of the foods and flavors I like within a 2 weeks time so by 3/19/21.
• I will "blog" my journal ASAP with one or more weekly entries every Sunday starting on 3/7/21.  Yaye!  I did it!  I almost forgot then suddenly I remembered this goal.  So I also added it into my day planner now so to remind me what I've set myself to do each week.  I am planning to commit to blog (writing) each week for the next 6 months duration of "losing 40 pounds safely".  If a weekly blog turns out to be "too much" then I am free to adjust accordingly, and vice versa.  This is just my initial starting point.
• I will find one person to "join me" in weight loss.  I will "offer" to help him or her to lose weight also.  In other words, I am looking for a "study buddy" who will be my weight loss partner in crime.  I am looking for someone who will be my accountability partner and or someone I can teach or coach in weight loss.  The buddy system is such a great tool.  Why do something alone when doing it together is so much more fun and rewarding for all involved?  Yes, if you or someone you know wants to join me in this process feel free to come along!

To be continued-

I am so excited to be starting afresh on this goal.  I lost almost 60 pounds in 2011 and kept it off for 2 years before slowly regaining.  I am using both what has worked in the past before as well as a few new techniques.  I really hope someone will join me.  Last time I lost a large amount of weight my friend was the leader.  She taught me how to do it.  This time I am leading myself and I would be super blessed to help another person along the way also.  So if you are wanting to lose 5 pounds or 50 , I'm not a doctor but I can encourage coach and teach you about what I am doing.  Until next week, be safe and be well.  Always take good care of yourself.  Love yourself.  Accept yourself.  God is so for you and wants to bless you.  How can I say that?  Because that is the nature and character of my God.  Thanks for reading my blog.  God bless you always.

More Details on my Eating Plan

• I will use a food intake journal to track my eating daily.
• I will also menu plan the week before so that I can meal prep if needed, and to just generally be ready for healthy eating.
• I am able to make food substitutions when needed.  For example, if my menu plan says to eat a green salad with a protein and iced tea, I am able to "substitute" fresh cucumber, tomatoes, and a fruit if that was all I had in the refrigerator at the moment.
• Limit my carbs(pastas/rice not veggies/fruits); trying to eliminate until desired goal is reached; may eat small amount with a dinner meal
• Limit fruit to 2 pieces daily until desired goal reached
• Eat a protein with each meal
• Eat nuts daily in small portions
• Eat berries daily in small portions
• Eat Greek yogurt daily
• Try to reduce and limit the added sugars; only 1 teaspoon with morning coffee (my indulgence)
• Lunches and/or healthy snacks I like (will write more about this later)
• Drinking plenty of water
• Taking multi-vitamin, omega 3s, and calcium supplements in safe dosages
• Regular exercise that I enjoy
• Weigh myself at least once a week, more if I want
• Stay away from fast food!!
• If I must eat fast food, choose a salad with protein, or other healthy choice
• No animal fat such as chicken skin
• Eat more fish and poultry
• Lean ground beef ok, according the "Hungry Girl", so I will take heed and listen to her!
• Warm water with lemon 1st thing in the morning is helpful
• Salad dressing under 50 calories for 2 tablespoon portion
• Read food labels
• Learn more about nutrition; in my case, I may review my notes from My Plate online course
• Get a health-minded buddy!  At the gym, from church, or online support groups
• (If you want, you can ask to join our Facebook support  group online, "Battle of the the Bulge")
• I know how to meal plan:  breakfast 1 or 2 eggs, with side of veggies and half a fruit, hot or iced green tea to drink, cup of milk
• Lunch must always be a green salad with a protein, with a low-cal salad dressing
• Dinner may be a 3-4 oz lean protein, with veggies, and a small portion of whole grain (brown rice, mixed grain rice, etc)
• My favorite snacks are apple with peanut butter, hummus with celery or carrot sticks, string cheese with turkey wrapped around it, protein shakes, watermelon with tianjin (spicy red powder)
• Food tastes great with spices!  Seasoning foods makes all the difference!  Learn what seasonings and flavors you like, and make sure to include some in your meals/snacks daily!  
• Make sure they're not loaded with unneeded fats or calories though, so read your label just to make sure.

This is the food intake journal I recently bought at Barnes and Noble.  I made goal of losing 50 pounds in 5 months (from April 2019 through August 2019).  I will use a food journal to help me stay on track!

Starting Afresh

Recently I was in a small group, and one of the members shared one of his goals.  After hearing his goal, I became motivated to make my own new goal. 

In 2011 I lost 50 pounds, kept it off for 2 years, and slowly gained it all back.  After hearing my friend's goal, and after looking at my "muffin top" in the mirror (with disgust), I decided that I would once again lose some weight.  I will be healthier.  I will be lighter.  My inner organs will have more room to function properly.  I will look nicer outwardly; I will have a slimmer physique.

Of course, I want to do this safely.  So, I have decided I will lose 50 pounds in 5 months.  That is an average of 10 pounds a month, or 2-3 pounds a week.  I think this is a safe level for me, as well as an achievable goal.

My eating plan consists of a variety of approaches.  I will menu plan in advance, then make a list and go buy the ingredients needed for my meals.  I will include exercise at least 3 times a week, with a goal of fine-tweaking the exercise plan to include more.  I will drink plenty of water, and take some supplements such as a mulit-vitamin, omega 3s, and a calcium one.

I am also a  Zumba instructor, so it would be nice if I modeled what I preach, that is, a healthy lifestyle.  So, I am making a renewed effort towards my physical fitness goals. 

I know if I do what I set out to do, and stick to my plan, I can lose 50 pounds in 5 months!

Monday's Breakfast

This is my breakfast today:

• 2 eggs over-easy
• half cup frozen mixed veggies
• 1/4 cup freshly made from scratch green salsa
• half an orange
• 2 cups water
• supplements (mulit-vitamin, omega 3, calcium)
• coffee with cream and sugar