ZINCON 2024 Day 1, Thursday, August 8, 2024

Today has been an amazing day at ZINCON 2024.  Let me bullet-point the highlights, and by God's grace I will write in detail after that.

• Waffles for breakfast
• Meeting "Amanda" 
• Purchasing discounted trolley tickets for travel to and from ZINCON to hotel
• The wonderful prayer call prayer meeting, fellowship, and I participated in the prayers also
• Meeting and making small talk with the bus driver who was very kind to me
• Listening to different inspirational speeches at the morning "kick-off" session
• Hearing about the blind ZUMBA instructor and watching him dance with Beto, and receive an award of some sort to continue to pursue his dreams
• Hearing about the woman whose 23 year old son battled some rare form of cancer, and hearing the son's heartfelt speech to his grandma, Joy Prouty
• Getting to take a picture with Beto himself and the brief interaction with him: nice to meet you and enjoy your jams/zincon or something to that effect
• Meeting Karen in one of the sessions; who is a fellow believer 
• Meeting Anna in the 1st session who post on IG is something spiritual to some extent; she was from Kenya; I had a pen pal growing up from Kenya so I felt an immediate connection with her!
• The session by Marlee King, Dr. King! My strengths include gratitude, love, humility, zest (enthusiasm), and eagerness to learn (in my own words).  My "homework" is to consider how I might demonstrate my strength every day (use my "gift" to benefit others, you might say).  It could be in the ZUMBA world with my students or general ZUMBA community to use my strengths there for them; OR AND/OR I could challenge myself in another area of my life such as work, family or whatever and put into practice my strengths there.  Something to think about; something to do.
• Mauricio greeted me with a warm hug!  And, I was surprised who is this person hugging me, but at the same time that I was surprised is when I realized it was him!  And I said, "oh, Mauricio!" once I recognized him!  His session was all about the technical side of producing social media content.  I think I like to maybe try to learn how I might earn money with ZUMBA related social media content, as an "influencer"; maybe.  On the other hand, if we really are in the times that the Bible talk about as the "end times" then money is not going to do me any good anyway.  I'd be better off learning how to farm and grow my own food and cattle.  But, I digress!
• Speaking of which, the day before this Day 1, I arrived a day early to unpack, register, and scope out the venue in advance for myself.  I got a phone call from a sister "Leah" who was a complete pleasure to speak with.  We talked about current events but from a prophetic end times biblical worldview.  And, that's all I will say about that.  Sister "Leah" also affirmed God's love for me, and value of me, and she also affirmed my role as a fitness instructor and in caring for our temples, and for helping motivate others in the fitness class (ZUMBA).  So, I really appreciated her and God using her to affirm those things in me!  Amen.  Praise the Lord.  Praise the Lord Jesus Christ always.
• I met Tina at the bus stop who also turned out to be from Los Angeles area, and I enjoyed talking with her!
• I was dragging after the 3rd session, and took a brief nap on the seats.  But, I knew better to go home and rest which is what I decided to do.  That made me miss the next and final session for the day, but I did get there at the tail end.  I pushed myself after my rest time, to make it to the end of the session.  I felt disappointed to have missed most of it, but there will be notes available for me to read and review that content.  It was about how to do ZUMBA related fundraising events, which is something I've been very interested in.
• My bullet points turned into a blog.  An extended writing post.  I so enjoy writing; I'm an introvert, or at least I consider myself to be one.
• From Mauricio's session, I realize that I need or should get /invest in a tripod for my photos and videos that I'll be posting up on social media.  Hmmm, how am I supposed to go "off-grid" if I am doing this?!  That's for another day.  
• So my two homeworks so far:  tri pod, think about what kind of social media content I want to make, and also think about how I will use my strengths in a NEW way either in the ZUMBA world or in any area of my life.
• These are a few of my thoughts from today's Day 1 of ZINCON 2024.  Thanks for taking the time to read my post.  I hope you too, are finding and doing what you have been made for.  To be continued, by God's grace.

The Past Few Weeks, a Recap, Looking back and looking forward

Pancakes, hash browns, sausage links, butter and syrup, coffee and orange juice for Father's Day breakfast. 

Me 😀🤣😂 after ZUMBA class. I went into dry sauna for relaxatio

Intentionally eating salads and clean. My salad, and chicken and tomato mozzarella sandwich on ciabatta bread. I want to give up bread 😭🍞 but I haven't yet. Bread is really yummy with butter and toast. 

I'm starting a small support group 💪👍🤗 for clean eating. June last Saturday morning and July 1st two Saturdays at 7AM Los Angeles time. By zoom. Come if it works out for you. Everyone is welcome 🤗. Sign ups taking place on my ZUMBA website. my official Zumba website Use code eating1 to bypass payment and come as my guest for free. May Jesus Christ bless anyone reading this now 🙏🤗.

Come!

Clean Eating Support Group starting SAT June 28 7 AM Los Angeles

 https://photos.app.goo.gl/JUxLQvTWAem8TcFA6

Meal Prep

Meal prep last week. Mixed greens, cucumber and tomatoes, cherry my favorite kind. And, sunflower seeds, unsalted. I added a protein in later. Me getting back on track with my clean eating. A never ending battle. Starting a clean eater support group. Every one is welcome.

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

Rainy Day Chicken Soup

Here's recipe for one of my all-time favorite chicken soup.  I call it rainy day chicken soup because I really like to make this soup on a cold or rainy day.  If you try this soup please leave me a comment and let me know how you like it.

Ingredients:
4 chicken thighs
3 carrots, sliced into bite size
3 celery, sliced
1 onion, medium diced
1 chayote squash, cut into bite size
1 bunch fresh green beans, trimmed
2 bouillon cubes
cilantro
salt, to taste, I used about 1 tablespoon or less
minced garlic, 1 rounded tablespoon
dried oregano leaves
cumin powder ground

Preparation:
Place 4 chicken thighs in large 5 quart pot.  Cover with water.  Bring to boil, add dash of salt, then cook about 30 minutes.  While water is coming to boil, cut the veggies.  After the chicken has cooked 25-30 minutes, I add the chopped veggies-only carrot, celery and onion (I used about 3/4 of the onion here) at this time because they're hard and need more cooking time.  I also add my seasonings at this time.  I used 2 cubes of chicken bouillon,1 rounded tablespoon of minced garlic,  about 1 tablespoon of cumin and 2 tablespoons of dried oregano leaves.  Let them cook about 15 minutes.  Then, I add the green beans, chayote squash,plus  half a bunch of cilantro, and let them cook another 10-15 minutes or so.  So, total cooking time is 55 minutes to an hour because I want to make sure the chicken cooks and is not pink inside!   I served with diced onion and cilantro on top for extra flavor and added zing.  Then it was very delicious with a side of cooked, mixed grain rice!

Battle of the Bulge Support Group

Today's breakfast:

2 eggs over medium
green salsa
half cup cooked mushrooms
half tomato sliced
half an avocado
half an orange
cup of coffee espresso with hazlenut creamer
water and multi vitamins supplements

It's one of my favorite meals!!

I Blew It (again)! Now What?

Do you ever feel like, I want to eat the right foods, I want to eat healthy, but, gosh-darn-it, it's SO HARD, or I JUST LOVE TO EAT, or OOPS I BLEW IT AGAIN?!!  Well, if so, you are not alone.  We are designed to eat anything in sight.  It's the natural order of things.  I see food.  I want it.  I eat it.  Plain and simple.  The trick is, once you've already succumbed to that CHOCOLATE TEMPTATION,  or taken more than enough MOUTHFULS OF PASTA, what do you do? 

1.  Just start with your next meal.  I mean, why beat  yourself up over the PAST?  Just recommit to eating healthy your next meal!!  Really, what else can you do?

2.  Sure, go ahead and exercise!!  Even a moderate walk 30 minutes a day is beneficial.  So, yeah, get up, go for a walk, take a ZUMBA class, or whatever other form of exercise floats your boat!!  I LOVE  the happy-high feeling I get from all the endorphins and serotonin floating around in my brain after exercise!!  I also love MAKING FRIENDS with the other participants in any group exercise class (usually offered at many gyms).

3.  There's actually A LOT you can do to prevent over-eating, or mis-eating (again) in the future.  Another thing you could do is TO MAKE A PLAN.  What this looks like for you, or for me, might be different based on a variety of factors.  But, nevertheless, make some kind of MENU plan ahead of time might be a helpful strategy for some people.  For example, let's say chicken, rice and beans is on the menu for your family.  You could eat the chicken and beans and omit (or go easy on) the rice!!  And, add a fruit and salad to this meal, and you will feel full and satisfied for hours!!  Not to mention all the nutritional benefit you will gain from this meal: fiber, protein, phytonutrients.

4.  Let's say you are a working person.  Take healthy snacks with you to work so that you never again (or less often, at least) have a "food emergency" again!!  You know, when you eat ANYTHING in sight, simply because it's there, even when you know you shouldn't or that it's not good for you?!  On the last week of work, one of my co-workers brought in an entire dozen of donuts to share with us!  I contributed to the delinquency too by bringing in a huge bag of potato chips (gasp)!!  And, we each had at least 2, if not 3, donuts a piece!  We stuffed ourselves, and felt the all more miserable for it afterwards!!  I promised myself that my next meal would be a salad!!  Which I did.  But, PLAN! PLAN! PLAN! 

5.  What are some healthy alternatives for snacking at the office?  I'm going to try to have fresh veggies cut up and bring.  We have refrigerator we can use; or I also have small purse size cooler bag to put in.  Canned tuna; salmon or chicken.  Healthy nuts, trail mix.  Having healthy snacks ON HAND and EASILY ACCESSIBLE for eating will make life a whole lot easier, for our waistlines and our optimal health.

So, next time you "blow it", and you don't eat as well as you had hoped, or wanted, know that you are not alone!!  Better yet, don't drink your guilt and sorrow away with alcohol or your favorite sugar-laden iced coffee drink (one of my biggest challenges especially during the hot summer).  We can simply start eating right again starting with our next meal.  And, we can plan ahead for both our main meals and our little snacks throughout the day.  It might  not seem easy (at first), but with each tiny baby step in the healthy direction, we can get to where we want and need to be!!

Love you!

A Personal Inventory

     Today I was craving pasta!  So, where can I get delicious pasta?  None other than the Corner Bakery of course!!  So, today I headed over to my local corner, which in this case, happens to be in Huntington Beach, and ordered the pasta combo.  I ordered the CAFE sized pasta combo, which is a smaller portion of pasta that comes with a side salad.  I ordered the Caesar salad, and also asked for chicken meat so I could get a protein in there as well!!  After enjoying my delicious meal, I relaxed with a good book in hand, "The Daniel Plan", and began reading chapters one and two.  Upon finishing chapter 2, the author challenges, requests, and/or encourages the reader to take a personal inventory of where they're at TODAY.  Where am I at today with what Pastor Rick Warren calls the 5 Essentials from his book, The Daniel Plan?  Here is what I came up with for myself.


1.  Faith Essential

• Generally, I see my life as in God's hands, especially through prayer...
• I haven't attended church on a regular basis for nearly 3 years...
• I feel a little bit hurt by God because  He didn't give me a full-time, 40 hour a week job for nearly the past 5 years...
• Need to trust God through this time of testing/trial

2.  Food Essential

• I've maintained a weight of 166-168 lbs. for at least past 2-3 months...
• Have had previous success in weight loss...dropped from 200 lbs. to 140 lbs. in 2011
• Want to drop 20-30 lbs. more!
• Currently, my downfalls are coffee, cream, sugar, sweets, breads/white flour, and fried foods...

3.  Fitness Essential

• I've been teaching Zumba 3 times or more a week
• I should keep utilizing a food and fitness journal
• I need to add 3 days into my routine of resistance training
• And, chart or record my progress

4.  Focus Essential

• I desire to help others lose weight and live a healthy lifestyle
• Will read the book "The Daniel Plan" by Rick Warren
• Will listen to the "Nutrition Made Clear" University level course on CD by Professor Roberta H. Anding
• I'm getting my "Healthy Plate" license through Zumba
• Getting reading to jumpstart my career goals:  ESL, credential, certificate and MA in TESOL etc.  (refocusing on life purpose)
• Also, restart and keep blog going (monicas food  diary, this one!  LOL)

5.  Friends Essential

• Possibly, Liz, at my new school worksite, will become my new/next fitness buddy!
• There's many people to help out there...
• Do not have a healthy buddy...
• Have Jane for a buddy, but have not connected with her in a while

June 4, 2015, begins my "Day 1" of The Daniel Plan" (40 days to a  healthier life).  Heck, I'll be happy with 21!!

How To Get Motivated To Lose Weight

     Yesterday I went to the library to print something from the computer and to use the copy machine.  Afterwards, I decided to browse the non-fiction section, looking for materials to check out on nutrition.  I found two items of interest to me.  One was a book, called "The Daniel Plan" by Pastor Rick Warren.  The other was a CD University level course entitled "Nutrition Made Clear" by Professor Roberta H. Anding. 
     Wow! All I can say is "wow".  Listening to the Professor on nutrition was eye-opening.  I can hardly wait to devour the course!  And, I began reading The Daniel Plan, and I'm feeling greatly encouraged and motivated to STAY THE COURSE of living and eating healthy!!
     Chapter 2 of  The Daniel Plan, Pastor Warren discusses/teaches about what he considers the "5 Essentials".  The 5 Essentials he considers to be necessary in achieving a healthy life are as follows:  faith, food, fitness, focus, and friends.  He elaborates more in chapter 2 about what he means by each one of these.  Then, at the end of the chapter, he challenges the reader to take a personal inventory of where he/she is today in each of those 5 categories.
     Stumbling upon these two resources yesterday, and by listening to the 1st few chapters of the CD, and reading the 1st few chapters of the book (The Daniel Plan), have greatly encouraged and motivated me, ONCE AGAIN, to recommit and refocus and REMAIN on this path of health and fitness.  My friend, if you are reading this today, then I hope the same for you, too.  Hip, hip hooray!!

Give Yourself a Break and Start Fresh Today

     Today started out just like any other normal school day.  Wake up, hit the snooze, get up, get ready, head out the door with breakfast in hand.  Drive to work, check in for the day, greet my co-workers, and arrive to 1st period.  However, little did I know that TODAY's LESSON  would prove to be RELEVANT to my own personal life.  Let me try to explain why.
     The teacher is teaching the class about the heart, and the circulatory system.  Students had to take notes on the topic, and label the heart, including the direction of the blood flow, according to whether or not it contained oxygen or not.  This is in one of the science classes.  Finally, at the end of the notes, the teacher was discussing cardiovascular disease, and athlerosclerosis, and ways to PREVENT it.  Good diet was on top of the list.  Losing weight/having an acceptable weight was also on the list.  Of course, I immediately began to reflect upon my own personal journey in this area, as I once had been almost 200 pounds, in 2011, before I set out to lose weight. It reminded me of where I am today, and of where I'd like to be in the future.  I immediately set out to REFOCUS upon my goal of getting down to my previous number (almost 140).  Hence, I am RECOMMITING to HEALTHY eating once again.
     There are 3 things that I must do in order to be successful with this goal (losing weight, roughly 15-20 pounds).  First, I need to MENU PLAN.  That's right.  I need to spend some time carefully thinking about which foods I will ingest into my body, in which portions, and at what time of the day.  What food/foods will I be eliminating or replacing in my overall eating plan?  For me, I'm planning on eliminating coffee because I cannot drink coffee alone without sugar and creamer companions!  That's just not possible for me.  And, I will replace the morning coffee with something I equally love, and that is my hot green tea! 
     So, on to creating my menu.  I'll come back to edit this blog at a future time.  Stay tuned for more! 

Welcome Back!!

My fitness and health journey began in January 2011, where I lost almost 60 pounds in 8 months, thanks to a dear friend who coached me along the way.  And, I nearly kept it off for 2 years!  That's the good news!!  The "bad" news is that, today, in 2015, 3 years after my initial success, I find myself once again longing to take off a few pounds!!  Well, if you look at me, you won't think I look "fat" or "obese" anymore; I do look slim.  But, I do know I could stand to lose the belly fat, if not for health reasons, also for aesthetic reasons!  And, I'd love to fit into my skinny jeans again, and other cute clothes, so, here we go again!


I just bought a food journal.  And, am reading up on the "do's and don'ts" of dieting/healthy living.  I use the term dieting to refer to intentional eating, and lifestyle, but most people think of dieting as a temporary restriction of foods.  I'm talking about reviewing the lifestyle choices that will lead me, and my body, to where I want it/us to go!! 


I've given in numerous times to the liquid sugars, especially the kind found in specialty coffee drinks, whose trademark name shall remain nameless!!  But, it's up to me, once again, to decide if I am going to do this or not.  Am I going to monitor my eating choices, each day, at every meal?  Am I going to choose to LOVE MYSELF, through my food choices, looking at the long-term desired effects, and not just the short-term temporary sugar high "fix"? 


I hate when people try to cheer you on, when they don't know what the heck they're talking about.  Or, they try to encourage you, but only speak platitudes like, "you can do it" or something dumb like that.  I'm talking about the heart.  The heart and our food choices are related.  So, today I am deciding, once again, that I am going to make healthy eating choices, learn all that I can about food and nutrition, and seek to apply those principles to my life.  And, I don't want to hear any negative voices from the peanut gallery; they can just eat my poop!!


Ok, so, I started today with an egg for breakfast, with a side of veggies, including some spinach, and an orange, plus a flat thin (they sell these breads in the store and have only 100 calories each, such a bargain to help me get where I want to be).  I did drink the coffee with cream and sugar, so I need to quit that cold turkey while I work on my goals.  And, that my friends, is where I'm at today.  I'll check in again, when I can get onto the computer.

Menu for Week of Monday May 19th

Monday, May 19th

When I lost 50 pounds back in 2011, one of my weekly practices included menu planning.  After 6-8 months of menu planning I stopped, thinking, "I got this".  I also gained 20 pounds!!  So, I am re-implementing this practice into my life of health weekly menu planning.  This practice keeps me in check.  It helps me prepare meals more quickly and efficiently.  It also helps me stay on track.  I want to eat healthy.  I want to lose 20 pounds.  I want to look hot, hot, hot!  So, in addition to thinking about what I eat and making healthy eating choices, I need to plan my meals.  Here's a peak into what I'm eating today.

BREAKFAST

• 1 egg fried, one slice grain bread, mustard, ketchup
• one cup iceberg lettuce with balsamic dressing
• one cup fresh blueberries
• one cup coffee with moo, cinnamon and SUGAR 

LUNCH

• Mexican chicken soup with fresh vegetables
• two cups ICED green tea with STEVIA
• Greek yogurt with strawberries

DINNER

• fried tofu with soy sauce, sesame oil and sesame seeds
• fresh veggies (carrot sticks, celery sticks, cabbage, and/or corn on the cobb!)

SNACKS

• smoothie with banana, cinnamon, and almond milk
• one gala apple with peanut butter

DAILY PRACTICES

• mulitvitamin, fish oil, water, and weekly exercise (now it's primarily aerobic, will add resistance training this week too)

Long Time No See!!

Oh my God!  It's been AGES since I've written ANYTHING on my blog!!  But, today I'm back.  May 5, 2012, I became a licensed Zumba fitness instructor!!  Who would have imagined?  And, I'm about to CELEBRATE my 2 year anniversary as a ZUMBA INSTRUCTOR next month!  Woo hoo!  I'm so excited.  And, yet, in that time, after keeping my weight under control for almost 2 years, I slowly regained 20-25 pounds back!  My first clue was when my skinny jeans no longer fit me!  And, when my tan pants were tight in the waistline.  What happened to me?  I began to think that I could relax a little bit with my eating.  I stopped being meticulous and careful. But, mainly, I began eating tortillas, fried tacos, Mexican sweet bread and chocolate in greater proportions than before.  I know why I did this; I let another person influence my eating in this way instead of maintaining control over my diet (and by diet I mean food intake).  Get over it already!  Time for change, and self-responsibility!!

Summer is approaching, and I have an important family function to attend in July.  I have 3 months to prepare for fitting into this hot dress!  I want to look, and FEEL, my best!!  And, I know, past experience has taught me, that 3 MONTHS is plenty of time to CHANGE MY BODY!!  All I have to do is eat the right foods in the right proportions, and stick to it!!

Recently, I did the Dr. Oz 2-week Rapid Weight Loss Diet.  I really liked it because it gave me an opportunity to refocus on my eating habits and to begin again of making healthier life choices when it comes to the kitchen!! I lost 6 pounds on it, and probably would have lost a bit more had I not cheated a few times.

Right now I am watching what I eat.  I am diligently focused on clean eating.  I am thankful for a friend and a support group that she started.  So, we send messages to each other and try to support one another.  That is a god-send for me!!  To be continued...