The Basics

This plan is a work in progress.   I’m using what I’ve learned over the years from the programs I’ve participated in and what’s been successful for me.  With that in mind this is what I’m trying.  This post is a summary, I'll post more on each item in future posts.   I am not a doctor or dietitian, consult with your doctor before following this plan.

Set Some Measurable Goals - Set long term and short term goals.  Be realistic.  Don't just focus on weight, consider wellness and lifestyle.
Measure Results - Track your progress against your goals.  Make adjustments to your lifestyle if you're not on track.

Planning

Evaluate my upcoming week - social events, meetings, travel, dinners or lunches out, etc. and developing strategies to tackle any obstacles that will pull me off track.

Do a weekly food plan with consideration given to weekly schedule, daily calorie range and eating a balanced diet.  Incorporate lots of veggies, fruits and high fibre cereals/breads/pastas.

Red Meat, Red Wine, Chocolate?

Limit red meat to 2 – 5 oz. portions of red meat per week or 5 – 3 oz. portions.  Choose lean cuts.  No processed meats!

Red Wine – 5 oz. per day, NO MORE!  Avoid sweet wines.  Daily wine portion cannot be “saved up” and consumed all at once.

Chocolate – 1 oz. per day, dark chocolate.  Avoid chocolate desserts that are full of fat and sugar.

Practice Portion Control – measure food and become familiar with what a portion looks like.

Track Food Intake - Keep a food journal, record everything eaten along with water and exercise.

Enjoy Every Bite and Sip - Choose/prepare food/drink that’s full of flavour and savour every bite/sip.  Eat/drink slowly.

Avoid Processed Foods and Sugar or Salt Laced Food

Exercise Daily - 1 hour of activity per day

Read and Research - Read labels, go to the library or online to learn about the foods you are eating.  Know what you are putting in your body.

So, that's my plan.  I am starting it the beginning of September.  I've also had more success with weight loss when I've followed a plan with the encouragement and support of friends.  So feel free to follow and post.

Cheers!
Lynne

Vino - A Personal Note on Enjoying Wine

Hubby and I have 2 homes.  One in Calgary and one in the interior of BC on the Shuswaps.  I stay almost full time at the Shuswap home from June to September.  Hubby, family and friends come and go through the summer.  It's lots of fun but can be hectic.  It's Sunday night, everybody's left and I'm on my own. 
My 5 oz. glass tonight is Pascual Toso, a 2009 Argentine Cab. Sav.  I enjoyed it at twilight, sitting on the deck, reading a book and enjoying the candlelight (citronella candle actually - but candlelight).  It took my about half an hour to drink the glass, sipping, doing the tounge rolling inhaling thingy.  It was wonderful.  This is what I mean by enjoying every drop.
I know we don't all have the luxury to do it on a regular basis but take the time now and then to treat yourself to a night on the deck.
Cheers!
Lynne

Vino - Pros, Cons and Limits

There are lots of studies and articles that claim regular moderate consumption of wine has benefits. Reduced risks of heart disease, certain cancers and some neurological diseases like Alzheimer's and Parkinson's are some. The key to drinking wine is moderation; one 5 ounce glass per day for women or two 5 ounce glasses for men. Beyond that limit there is no benefit and health hazards are dramatically increased. If you miss your daily glass of wine, you can’t carry it forward and have two the next day.

Staying within the daily limit is a challenge. Hubby and I usually open a bottle of wine before or for dinner and end up finishing it during the evening. I also go to lots of parties and social events. Second glasses of wine and top ups are often offered and it’s hard to say no. It’s important to let people know your limit is just one glass of wine and say no thank you when they offer to pour you more. If they’re persistent and do pour you more, just leave it in your glass.

Because I’m only getting one glass, I want to savour and enjoy every drop. Enjoying involves more senses than just taste. I like to swirl the wine in the glass to admire the color. Smell the wine and enjoy the aroma. Take a generous sip and roll it over your tongue. Draw a breath over your tongue and the wine will open and react with your taste buds. Pace yourself to make your wine lasts during dinner. Take note of how your wine pairs with the food on your plate.

A 5 ounce glass is approximately 100 calories which impacts a low calorie diet. Alcohol does lower resistance and makes it more likely to go off a food plan. There are some at risk conditions where alcohol should not be consumed; refer to the msnbc article below.

Enjoy your wine, don’t go beyond your daily limit and enjoy every drop.

Cheers!
Lynne


Sources:
http://today.msnbc.msn.com/id/21478144/ns/today-today_health/t/wine-good-you/
http://www.wineloverspage.com/wines/nutrition.shtml http://www.winepros.org/wine101/wine-health.htm
http://wine.about.com/od/winebasic1/ht/winetasting.htm

Loose Weight With Red Wine, Red Meat and Chocolate?

Sure you can loose weight with these things provided you consume them in moderation.  I plan to spend the next while trying.  I love all three.  They pair well together and each is beneficial to your health provided you don't over-indulge.

I've tried lots of diet programs over the years.  Each has had some success but it's been hard to stick with them so I've backslid, usually gaining more weight than I lost.  What's been successful for me is:

• recording everything I eat and drink,
• exercising regularly,
• support from friends
• having 4 to 6 small meal and feeling satisfied after a meal

My plan/blog is basically for me but I do welcome comments and participation.  I'll be researching, tracking my progress and posting ideas, thoughts and recipes.  I'm neither a doctor or dietitian.  Keep this in mind when reading.

Cheers!
Lynne