Happy & healthy @ 225

In preparation...........

2010-12-25T08:13:00.002-06:00

Yesterday was Christmas Eve. I cleaned house, set the table, got the ham ready, got the meatballs ready, blew snow from my driveway, etc., etc. I got done in the late afternoon so what to do with the rest of the day? Watch TV? Read a book? Go for a walk!! Yeah! So I made the 30 mile drive to the sports center that I joined and walked a quick two miles! Boy did I feel good when I got done! Both emotionally and physically! I had exercised my body and mind! Then I took a leisurely ride home taking time to look at all the different outdoor decorations! It was a very peaceful feeling and gave me time to give thanks for all my blessings!! I even pushed the envelope and opened my moon roof so I could enjoy the beautiful snow flurries!!

We are having our celebration this afternoon, so I really feel good that I took the time to focus myself on whats important to me and it feels great!! I will enjoy the Christmas meal along with everyone else and I have the resolve to eat only the right foods and in the right amounts for my program that has allowed me to loose 250+ pounds and keep it off!!

Good luck everyone!! It truly is a Merry Christmas!!

Merry Christmas!!

2010-12-24T10:51:00.003-06:00

Merry Christmas everyone! I count my blessings everyday, but take extra time during this season and really give thanks! I am richly blessed! God's Blessings to you too!!

Quick personal note: My weight is great at 223 pounds! That's two pounds under my goal. I'm not going to go crazy during the holidays, but its nice to have a couple pound buffer! I will remain focused on whats important and, to me, its important to maintain my weight loss by healthy, focused, eating and exercise! Enjoy the holiday, but just remember that every calorie we consume has to be dealt with in one way or another! Good luck everyone! Read my earlier post from December for a little inspiration!

Holiday Season 2010!

2010-12-12T22:10:00.003-06:00

Thanksgiving is history and we are only a couple weeks away from Christmas and New Years. There is still time to refocus your program! If you need to get back on track, do it now, do not wait until after the holidays! Tweak it now!

As you know I gained weight last winter! Its back off now, but it took me all summer to get back here! I'm doing everything I can to guard against that this year:
1). I've joined a nearby sports center that has a walking track so I will be able to keep up my walking which really helps me focus on my program!
2). I weigh myself everyday!
3). I continue to search for new recipes that fit my program!
4). I talk to anyone and everyone about my weighloss thanks to my learning how to eat healthy and changing my destructive attitude toward food!
5). I eat for the health of it!

I like to maintain my weight at 225 pounds! I went into Thanksgiving week at 221 pounds. After Thanksgiving I weighed 227! Today I'm back down to 223! My goal now is to go into the holidays with a few pounds in the bank so I have a little cushion to fall back on and hopefully I'll start 2011 in good fashion! I will continue to work my program!

I wish everyone a very Merry Christmas and a Happy and Healthy new year!!

Goals!!

2010-09-22T15:22:00.003-06:00

During my walk the other day I got to thinking about goals.. What are your goals? Do you have a goal of getting to a certain weight or a number of pounds that you would like to loose? I talk to a lot of people about my weight loss and how I did it. Everyone asks what I eat? How much, etc.

Years ago I went to weekly meetings of Overeaters Anonymous and I was surprised that no one talks about specific foods or recipes or diets. Everyone has their individual likes and dislikes and what I eat, you might not like at all and give up on your goal or loosing weight! That is the goal of OA, but it is up to us to find our own way to that goal!

During this journey I have modified my philosophy and my goal! In educating myself on loosing weight I started to realize that my focus (goal) should be on healthy eating and NOT loosing pounds! Although I have found out that by eating healthy and portion control loosing weight is one of the pleasant side effects!! Now that's a side effect that I can LIVE with!!

So today I challenge everyone to have a goal of eating healthy every day and every meal! Don't eat with your eyes, eat with your head for your bodies sake! Ask yourself "Is this good for my body?" or "Why am I eating this?". Work at it everyday and it will get easier. Peace and good luck to everyone!

Vacuum anyone??

2010-09-22T14:53:00.003-06:00

I've been doing my fall cleaning the past few days. Yes I even "do windows"! Inside and out! I exercise everyday and find different ways to increase my cardio etc.

Yesterday while vacuuming I had to chuckle as I thought of a tip that I've done for a long time and never seen it anywhere else and I've never shared it before! I have a self-propelled vacuum and its very nice, but I always vacuum with the self-propelled option switched off!! So I'm pushing it manually and it pushes harder then a regular vacuum! Ten minutes vacuuming feels like I've walked a mile! I feel it in my arms, legs and increased breathing! It feels great!

So you are welcome to use this tip or pass it on to others! Keep your body moving everyday! Walk, jog, run, bicycle, garden or clean house! Anything is better then nothing! Have fun doing it and think of different ways to increase the activity for better health benefits! Remember "Happy & Healthy"!! Good luck!

Full disclosure! I confess...............

2010-08-22T09:26:00.005-06:00

............to being human! Last winter I had a relapse! As readers of this blog know, I was enjoying a 250 pound weight loss!!! I started my "Journey to Happiness" program in July of 2004. I surpassed my goal weight and was on the maintenance plan.

I was not as careful in working my program. My daily walking suffered and I was not as eager to jump on the scale that would have alerted me to a weight gain.

Long story short............ I gained 50 pounds! I knew it without even weighing. My clothes were tighter and I had less ambition! That was my wake up call! I started working my program again and saw the results on the scale, but it was a lot harder to lose this time around! I'm happy to report that I have lost all the weight that I gained (plus), putting me under my goal weight and in my maintenance zone once again!! I am determined to follow my program and keep a close eye on it as I do not want to go through the pain and suffering of having to lose the same weight over and over again!

Thank you for all of your support and encouragement during this process! The battle continues!! That said I think I'll have a bowel of homemade soup and go for a long walk!! Thanks again!

Garden Harvest Soup

2010-08-22T08:40:00.003-06:00

Hi! Its late August and harvest is near. I just came across this great vegetable soup recipe and would like to share it with you! Its from YOU ON A DIET by Drs. Michael Roizen and Mehmet Oz.

GARDEN HARVEST SOUP
10 (one cup) servings = 176 calories per serving

1 TBS olive oil
1 onion, chopped
1 carrot, chopped
4 cloves garlic, sliced thin
1 red bell pepper, chopped (I used a large banana pepper from my garden)
2 quarts low-salt vegetable or chicken stock or broth
1 can (28oz) tomatoes, undrained (I used 1 quart of my canned tomatoes from last year)
2 cups water
1 small head cabbage, thinly sliced
1/2 tsp hot red pepper sauce
Salt and pepper to taste
Optional garnish: frest parsley or cilantro

Heat a large saucepan over med-high heat. Add oil, then onion; cook 5 minutes, stirring occasionally. Stir in carrot, garlic and pepper; cook until tender. Add broth, tomatoes, water and cabbage; simmer uncovered 20 minutes. Season to taste with hot sauce, salt and pepper.

Nutrition:
total fat 4g; sat. fat 0.8g; healthy fats 2.85g; fiber 3.6g; carbohydrates 15.9g; sugar 4.6g; protein 374mg; sodium 374mg; calcium 73mg; magnesium 35mg; selenium 5.6mcg; potassium 631.

That's it! I made it the other day and its great!! I like simple soups! They can be used as a main course by adding a protein or just use it as a snack between meals! Very versatile!! Enjoy!!

How about a great summer recipe?

2010-06-04T17:56:00.002-06:00

Hi everyone!! I just came across a great summer salad! I made it today and I love it so I will pass it on:

RICE AND BEANS SALAD

Makes 10 main-dish servings.

1 1/2 cups uncooked brown rice
3 cups broth or water or a combination of each
1/2 cup fresh parsley or chives, cut up
1/2 cup diced onions or shallots
15 oz. can garbanzo beans, rinsed and drained
15 oz. can dark kidney beans, rinsed and drained
1/4 cup extra virgin olive oil
1/3 - 1/2 cup rice vinegar, to your taste

1. Place rice and water in pot. Cover and cook over medium heat until rice is tender, about 35 - 40 minutes.
2. Cool to room temperature.
3. Stir in the remaining ingredients.
4. Chill 2 hours or longer.

Serving size about 3/4 cup.
Per serving:
Calories = 250
Protein = 7g
Carbohydrates = 39g
Total fat = 7g
Saturated fat = 1g
Cholesterol = 0
Sodium = 206g
Fiber = 5 g

Mayo Clinic scores it as 1 serving vegetable; 1 serving carbohydrate; 1 1/2 servings protein and 1 serving fat.

As I said, I made it exactly as above, but it lends itself to your own additions. It calls for no salt and it doesn't need any. I enjoyed it as is.

Winter be gone........ Please!!

2010-03-02T11:55:00.003-06:00

Its a beautiful sunny day in Minnesota! I'm doing good, I'm staying on my eating program and do walk every day, but not as long as I would like due to the snow, ice and cold, but I do get out everyday!

Its normal to be a bit depressed at this time of year! Winter is long and tough and takes a lot out of us! We are looking forward to the Robins' return or the first flower blooming and feel that it will never get here! I'm the same! But that's not a reason to be lazy or to eat more then we should. I just have to take it one day at a time and soon it will be summer!

The main reason for this post..... During the past few months I have gained a lot of readers of this blog and I recommend, if you are a first time reader, to scroll down in the Archives to July 21, 2006! Thats when I started blogging and you can follow my ramblings from then until now! Instead of starting here and going backwards. I think new readers will get a better appreciation of my story by starting from the beginning!

Good luck to everyone and thank you to all my loyal fans! You all keep me motivated on a daily basis! Thank you so much!

Just remember that I'm only an email away, if you have any comments or questions; bigbill@gvtel.com. Peace and good health!!

Holidays again! Prepare now!!

2009-11-28T23:35:00.003-06:00

Hi everyone! Well we are in the holiday season again! Thanksgiving is over and we have a month to prepare for Christmas and New Years!

Prepare? How? Prepare by thinking ahead and know that we are likely to eat a bit more than normal during holidays. So why not loose a few pounds before the next holiday? Increase your exercise, even by a little bit, will help! Eat less. Pay close attention to portion sizes. Eat healthy! Healthy eating promotes a healthy weight! Your body will thank you!

Get back on the scale!! No its not broken! Weigh daily at the same time of the day!

Eat slowly!

Eat your healthy (best) foods first! Including your salad, veggies, nuts and fruits! Add a nice slice of whole grain bread with a tablespoon of peanutbutter and you will be getting full! Let your food rest and most likely you won't feel like eating any more!!

Lets all finish out 2009 on a high note!! Good luck to everyone this month and we'll see you all next year!!

MERRY CHRISTMAS & A HAPPY 2010!!

Healthy soup anyone??

2009-08-22T08:21:00.003-06:00

I love soup! I'm always on the hunt for a good soup recipe and this is a dandy!! I got this from Elle Krieger on the Food Network and its packed with good, fresh, ingredients. The best part is that its nutritious, delicious and simple to make! Have fun and healthy eating!!

NEW JERSEY CLAM CHOWDER!
2 Tbsp extra-virgin olive oil (heat in your soup pot).
2 ozs Canadian bacon or lean smoked ham - diced.
1 large onion (about 2 cups) - diced.
3 stalks celery - diced.
Add the above to the heated olive oil and saute 5 or 6 minutes.
4 cups diced red potatoes - add to veggies to saute.
2 pounds chopped clams* in natural juice (found in freezer section by the fish) - drain but reserve liquid.
Add clams to pot.
Add reserved liquid plus enough water to cover potatoes - 1 cup or so (could use chicken broth in place of water).
Add 1 tsp thyme.
Reduce heat and simmer 30 minutes.

* Clams are an excellent protein source and boost the immune system. They are also loaded with vitamin B12 which is good for our cardiovascular (heart) health!

Break off a chunk of hearty whole-grain bread, finish with a fresh fruit and you have a complete meal! Protein (clams), veggies, carbohydrate (bread) and fruit. Plus you get the added bonus of the, cholesterol lowering, olive oil!

That's it! Quick, simple and delicious! Happy, healthy eating!!

Anniversary & "Nuts to you!"

2009-07-29T09:30:00.003-06:00

Today marks the fifth anniversary of my decision to make some changes for my healths sake!! My soulmate, Bonnie and I set off on this wonderful journey together! We made small changes in our eating and exercise (or lack of it!). We educated ourselves and came up with a workable plan for bettering our health and in my case, loosing weight! Lots of it..........over 250 pounds of fat gone! One meal at a time it remains gone! Thanks to all the wonderful comments I have received during the past five years I have maintained my weightloss!! I thank God! I thank Bonnie and I thank you!

Todays health tip: NUTS! I eat one ounce of tree nuts (almonds, walnuts, pistachios etc.) everyday! Nuts are high in fiber. They are also an excellent source of omega-3 essential fatty acids. They work to lower cholesterol (lowers LDL, BAD cholesterol and raises HDL, GOOD cholesterol). They also reduce your triglycerides. All this helps your body to keep your heart healthy and also guards against the formation of gallstones.

Nuts are also a good source of vitamin E, magnesium, riboflavin, potassium, vitamin B1, protein and folate. Do your body a favor and eat an ounce today..............tomorrow and all the tomorrows to come!

I keep a container of mixed nuts and take one ounce, put them in a small bowl and microwave them for one minute! "Hot roasted nuts, anyone?" Enjoy.

CAUTION: One ounce of nuts contain about 160 - 180 calories so you might have to adjust something else to make room for them.

No cream - Cream of Tomato Soup!

2009-05-24T22:35:00.002-06:00

Soup anyone? I know soup is suppose to be for a cold winter day, but I love soup any season! This is a very unique soup. Its quick, easy and very nutritious.

NO CREAM - CREAM OF TOMATO SOUP
1 - Onion diced and sauteed in 2 tbls of extra-virgin olive oil.
Add:
3 - Cloves of garlic, diced.
1 - Bay leaf.
1 - Pinch of red pepper flakes.
2 - Large cans of tomatoes.
3 - Slices of 100% whole grain bread, cubed.
Simmer 5 minutes then add:
1 - Tbls of brown sugar.
Remove bay leaf.
Puree in blender. Blend in three batches and add 1 tbls extra-virgin olive oil to each batch.
Put blended soup in pan and stir in 2 - Cups chicken broth. Heat to drinking temperature. Salt and pepper to taste. Enjoy!

That's it! It has good fiber with the whole grain bread. Good mix of tomatoes, onions and garlic. Its also rich in healthy extra-virgin olive oil (thats good fats) and very low (zero) in saturated fats. I hope you enjoy it as much as I do.

WHAT!! YOU MISSED IT???

2009-05-20T08:27:00.003-06:00

Well the Health Corner piece aired Sunday May 17th. I feel that they did a great job on it. We could have filled up the entire half hour, but I'm very thankful for the exposure my story got.

If you would like to see it, go online to http://healthcorner.walgreens.com/display/2300.htm. It works great so you can still see it. Let me know what you think after you watch it. Thanks!
email: bigbill@gvtel.com.

HERES THE LATEST INFO.............

2009-05-10T08:19:00.003-06:00

This Week on Health Corner
Sunday, May 17Show 611Click Here for TV Listing
Actress and pediatric cancer advocate Marlo Thomas talks about the extraordinary mission of St. Jude Research Hospital in Memphis, where no family with a child in need is ever turned away. Meet Kyla, a beautiful four-year-old treated for cancer at St. Jude's. Her parents share their journey of hope and recovery. Health Corner brings you the latest on organ donor matching, a lifesaving breakthrough speeding availability of donor organs. Meet Big Bill-- he credits Health Corner for helping him lose half his total body weight. Find out how he did it. Joan talks with Walgreens pharmacist John Jenkins about treating arthritis pain. Turn up the heat in your kitchen and lower your heart disease risk with Dr. John La Puma's ChefMD®-approved fiber-rich Creole gumbo. Fitness guru Kathy Smith explains why all women should weight train. All that, and so much more!

This is the preview of the Health Corner program. Its scheduled for Sunday May 17th! Its aired at 8:30am on Health Corner on the Lifetime channel. Please tune in again on May 17th. Thank you for your patience!

"LIGHTS, CAMERA, ACTION!"

2009-04-20T10:55:00.004-06:00

...........Isn't that what they are suppose to say when shooting a TV program? We had a TV producer, cameraman and a sound technician at our home all day and we never heard them say that! I was so disappointed!!!

Actually it was a great experience. This has been in the works for over 1-1/2 years. The shooting date was finalized in February. I was very nervous at first, but tried to keep my focus on getting my story out as best I can.

The day of the shoot Bonnie and I were focused and calm. At the same time we were very excited and humbled to have this wonderful opportunity to reach out to others struggling with health and obesity issues!

The day went very well. They had us prepare and eat a meal. Then we were interviewed by the producer. We also went to a nearby mall that we use during inclement weather for walking.

Last week Julie, the producer, called and read the entire script to us. It sounds great. We haven't seen it yet, so don't know how we looked on camera, but the script sounded good, so we'll just have to wait and see.

They are not sure when it will air but they were looking at May or June. I will post more information when we find out when its airing.

It will be aired on the Lifetime channel. The name of the program is "Health Corner". Its sponsored by Walgreen's and is seen at 8:30am Sundays in our area.

The above picture shows Bonnie and me with the producer Julie and Bob, the sound tech. The cameraman, Dan, was where else, behind the camera taking this picture!!

Until next time, be safe, eat healthy and be well!

Help for the upcoming holiday season!

2008-11-09T12:20:00.001-06:00

The holidays are upon us! Can you believe it? Summer is gone, the leaves have fallen and we had our first snow of the season yesterday (not much, but it counts!).

As has been my habit the past few years, I plan ahead for holidays. I keep real close tabs on what the scale is telling me every morning. I like to be a couple pounds under my goal weight when the holiday arrives. That way I have a cushion if I need it. Even during holidays I watch what I eat and make healthy choices. I am in this journey for life and will not, can not, allow myself to loose site of my program and what my goals are! I still enjoy the holidays, but I don't have to eat everything in sight anymore, as was my habit for so many years!! Holidays hold a special place within me and I enjoy each one to the fullest........................

Here's some help in preparing that turkey for the holiday table. I came across this years ago and its great. It was broadcast on Mn public radio during the Splendid Table program. This is a way to prepare your bird for roasting a few days ahead of time. It delivers a wonderful, MOIST, done to perfection, turkey. No more dried out white meat. It uses a brining process and it really does work. Here's the process..........

ROAST TURKEY
Brining turkey makes it more succulent, more tender and well-seasoned throughout. This is for about a 15 pound turkey.

The brine:
1 cup salt
1 cup sugar
1 gallon cool water
2 tablespoons garlic powder (optional)

Dissolve the salt and sugar in the water. Add the garlic powder.

Rinse and dry the turkey, place it in the brine to cover the entire bird. Place in the refrigerator for 3 to 5 days.

To roast:
Rinse the turkey thoroughly, inside and out. Pat dry and temper the bird by leaving it out in room temperature for a couple hours. This starts to moderate the temperature before roasting it. It cooks more evenly and rapidly. (In any roasting process, the outer sections tend to overcook as the heat reaches the center. But if you temper it so the center is even 10 degrees warmer than refrigerator temperature before you roast it, you minimize this effect.) NOTE: Do not temper a stuffed bird.

Preheat the oven to 350F. Warm a shallow roasting pan. Dry the turkey again and set in the pan (having the skin dry and the pan hot helps prevent sticking later on). Rub the surface with extra-virgin olive oil. Place in the oven and roast to 150F at the thickest point, about 1-1/2 to 2 hours, depending on size, oven, and how cold the turkey was when you placed it in the oven. Baste only if it looks like the skin will dry out, otherwise basting doesn't do much at all.

Once your thermometer reaches 150F remove the turkey from the oven and place it in a warm spot, free of drafts, to finish roasting as it rests for about 30 minutes. The internal temperature will rise about 1 degree a minute for at least 15 minutes, and will continue to rise, although more slowly thereafter. During this resting process the tissues of the meat will relax, becoming more tender, and the juices will be redistributed throughout the turkey making it uniformly moist and tender. Do not rush this resting step. After 30 minutes you can carve the turkey as usual.

I have never failed using this recipe! I'm sure you could add other spices or herbs to the brining solution if you wished. I use garlic powder and its wonderful.

I also remove the skin before carving. Turkey is a very healthy meat (especially the white meat), but there's too much fat in the skin. Ditch the fat and enjoy another small slice of white breast meat instead!

I hope you have as good luck with this recipe as I have.

Have a very happy holiday season. Enjoy your family and friends and treat yourself well!

Doctor's checkup

2008-11-09T11:32:00.002-06:00

I had my annual oil change, service job, a couple months ago! I continue to do well. The results of my blood workup are good. I continue to work on one number, and that's my HDL (good cholesterol). Its at 43. They like that number to be over 50. My HDL used to be 36 four years ago, so its improving. Heres some of my other numbers:

Total cholesterol is 157. My high was 252!
HDL is 43. Used to be 36.
LDL is 101. Thats down from a high of 181!
Triglycerides is 64. Down from a huge 357!!
Blood glucose is 87. That used to be prediabetic of 117!

Weight remains at 225! As you might remember, I used to tip the scale at a whopping 500 pounds!! Well that's a little fib, as the highest I saw the scale was 480 pounds, but I had been on my "diet" for over two weeks at that time!! I didn't have a scale that would weigh me so I had to order my FAT scale!! I used to hate that scale, but its a relationship that has blossomed over the years!! LOL. We snuggle every day and we are doing fine, thank you!

BMI remains at 23.5. That is down from a morbidly obese number of 50.2!!

I am still active doing "stuff" plus I walk every day! During the nicer seasons I have lots of "stuff" to keep me busy on my 7 acres! During the nasty Minnesota weather I add 30 minutes of low impact aerobics to my daily routine. I am fortunate that there are a few malls close by that I can go to, early in the morning, to walk.

Thank you for your concern and I am doing great!! Good luck to you in finding the incentive to make just one change today!

Peace!

New calling card!

2008-11-09T11:15:00.003-06:00

Hello again! Here's a copy of my new, hot off the press, calling card! I leave these behind in restaurants, hand them out to anyone wanting to change their lifestyle by loosing weight and feeling better about themselves, I enclose them in all my snail mail! My soul purpose in handing these out is the hope that my story will encourage someone to make healthy changes for themselves!! I'm not selling anything. I offer my story, take from it what you will and good luck!! I also invite anyone to email me if they have questions etc.

Overnight Oats!

2008-07-31T11:19:00.003-06:00

This recipe has been a breakfast staple for me for years. Its very healthy and nutritious and starts your day off with good fiber and fruit and its delicious! Try it and ENJOY!!

OVERNIGHT STEEL CUT OATMEAL

4 cups water
1 cup steel cut oats (NO this is not your mother's old fashioned oatmeal!) Its also called Irish Oats.
1/4 cup dried cranberries

1/4 cup dried apricots, chopped
1/4 salt to taste

Combine all ingredients in a small slow cooker (crock pot). Cook on low with lid on for 7 to 8 hours. Stir before serving. I sprinkle a little cinnamon and nutmeg on top. Makes 4 servings.

You may substitute other fruit such as raisins, currants, apple, pineapple etc. (fresh or dried)

It refrigerates or freezes well.

Per serving yields about:
193 calories
35g carbohydrates
6g protein
9g fiber
78mg sodium

FOURTH anniversary!!

2008-07-31T10:42:00.003-06:00

Greetings to all! Just wanted to give you a quick update.

Yesterday marked my 4th anniversary of taking control of my eating and making healthy choices for my well being! If you don't know me, please read my early postings to learn my story.

I continue to follow the program that has worked so well for me. I jumped on the scale and it read 223 pounds!! Thats right in my goal area! I have a goal of 225 pounds + or - five pounds. Thankfully I have been able to stay at my goal for the past 2-1/2 years!

To celebrate, my soul mate and I went to our favorite Mongolian grill and buffet. We have learned, over the years, to make healthy choices and to make those choices for our bodies sake and not to eat for our head! We are very fussy in building our meal! We eat well and we leave full, but we do not deviate from our criteria! NO, it is not boring!!!

This leads into a new direction for this blog. I am going to start to share some of our favorite recipes with you. Our eating style continues to treat us well so we'll be sharing our "secrets" with you from time to time!

"IT'S JUST ABOUT HERE.........."

2008-07-17T09:18:00.002-06:00

Watch for it on or about July 29, 2008!!!!! Better mark your calendars so you don't forget!!! July 29, 2008!

See you then!

Dedicated to my Soul mate............

2008-02-06T11:17:00.003-06:00

My soul mate is my biggest fan! She has supported me since day one and has inspired me to be the best that I can be! I owe her my life! HAPPY VALENTINES DAY Sweetheart!!!

Holiday report and Anniversary!

2008-02-06T10:32:00.001-06:00

Happy 2008! I trust you all made it through the holidays!

I was reminded this morning, by a good friend, that I haven't written lately. So here goes..........

As you have read, I planned ahead for holiday eating. I made it through Thanksgiving, Christmas and New Years in fine fashion! The week after New Years I snuck up on my scale and took a check of my weight. It was very kind to me and showed me at 221 pounds!! Thats 4 pounds under my normal weight. Yes I did enjoy the traditional holiday fare, but I didn't overindulge. I gave every meal concideration and practiced portion control throughout. No I was not deprived at all. I felt so good through it all and that kept me motivated to continue.

My second anniversary of reaching my goal weight was January 25th! So I am into my third year of maintenance. Since reaching my goal in 2006, I have never gone over that weight! I continue to follow my plan of healthy eating balanced with daily exercise.

I have stepped up my exercise program. I now do 30 minutes of aerobics every morning before breakfast and before my daily walk. I was attracted to this aerobic program as it is done by an older man and it is very low impact. It also does not require buying any equipment. Just bring your body and a positive attitude!

It was 15 degrees below zero this morning! Its getting close to my birthday and its suppose to be melting all this snow and ice! Its always exciting at this time of year as we all start looking forward to warmer temps and the emergence of spring! Lets all think SPRING, and see if that works!!!!

Until next time, I wish you all good luck with your program. You may email me anytime. Take good care. bigbill@gvtel.com.

Thanksgiving report card!

2007-11-25T13:02:00.001-06:00

Well I'm glad to report that I made it through Thanksgiving! We had the traditional turkey and all the trimmings. It was great. Everyone ate their fill and we had a wonderful day.

We served buffet style. I chose about 4 ozs of white meat turkey with the skin removed. I added 3/4 cup legal mashed potatoes and about 1/4 cup stuffing. I had about 1/3 cup corn and 1/3 cup green beans. Finally I topped this with 1/3 cup fat-free gravy. Measurments are approximate, but I'm pretty sure they are close as I have been measuring my foods for over 3 years and I have developed a good eye. For dessert I picked a variety of fresh fruit - Orange slices, kiwi, grapes and pineapple! I passed on the other stuff as I knew I didn't need it and I was very satisfied with my meal.

We will be eating leftovers for a while, but thats ok. I will approach those with the same critical eye.

Before retiring for the evening I bundled up and went for a nice brisk 30 minute walk! I spent that time giving thanks and thinking about our wonderful day of sharing and visiting with family and friends!! I enjoyed the pretty moon as it shined down, lighting my way!

Now on to the results...............The next morning, at my regular time, I weighed myself.........The scale checked in at 224 pounds!! I was surprised, so surprised I had to step on it again just in case..................yup it read 224!!

Thank you one and all for the motivation that I need to keep working my program. It truly is a HAPPY DAY!!

PS: I'll explain how I have learned to make healthy changes to our traditional meals in a future chapter.

It's the HOLIDAY SEASON?????

2007-11-21T12:54:00.000-06:00

Yes its the holiday season and its a wonderful time of the year. I would like to wish everyone good health and happiness! Enjoy the times with family and friends as they are very precious and too soon gone!

I am looking forward to the holidays, as I do every year. I always have the same feelings that I did as a child growing up in northern Minnesota! There always seems to be a peace about this time of the year.

With that said, I have to step back and remind myself of where I am today, and how I got to this place!

I am still enjoying the side effects of healthy eating and exercise, specifically my 255 pound weight loss!! I have been planning ahead. My normal weight is 225 pounds but with the holidays coming I wanted a little wiggle room so I cut down on my food and upped my exercise routine. I am happy to report that last week (the week before Thanksgiving) I weighed 222 pounds! I'm feeling great and certainly have a lot to give thanks for!

Happy & Healthy is certainly the way to go!! Good luck to all of you! God Bless!!

Biking Minnesota

2007-11-03T21:12:00.001-06:00

Yes they do make bicycles that I can ride!

I've had requests to post pictures of me at my goal weight so I've picked three pictures that shows the real me!

Thank you for spending time checking out my blog. Stop back now and then for updates. Any "breaking" news will be published here first!!

Eat healthy, keep your body moving and make every day a "happy day"!

Let me know how you are doing, bigbill@gvtel.com.

2007-11-03T14:22:00.003-06:00

"Why do I always have to pick the apples at the top of the tree?" Maybe given the fact that I stand 6 feet 10 inches tall might have something to do with it!

I post these pix to show how much my life has changed over the past 3 1/2 years. As I've mentioned in previous postings I used to have a hard time to struggle from my bed and walk the 30 steps to my chair. Some days that was the major activity that I did!

Since I've started this program I now plan activities to keep me moving. I love hiking, biking, walking trails, lawn and garden work, shopping, etc. Shopping? You bet! Have you seen the size of some of those parking lots? By parking on the outer fringes, not only is there usually no one parked next to you, but you have a nice walk to and from the store! I like taking the scenic route, maybe by a car thats caught my eye, etc.! I like to return my shopping cart back inside the store. Sometimes I pick up another cart or two before I reach the door. I do this to add steps to my day. Its free and fun and good for me! Sounds like a home run to me!

Remember that Rome wasn't built in a day and changing a lifetime of bad habits isn't going to happen overnight! Its a daily learning process. Educate yourself, ask questions, seek out people that are like-minded. Explain to your family what your program is and ask for their help. I have really lucked out in that department. My friend is super-supportive and we have worked together since starting down the path to healthy eating! "Thank you Bonnie!" Good luck to all of you with your program.

Nice day for a walk!

2007-11-02T22:00:00.002-06:00

Here's a recent pix of me heading out for a nice walk! Living in Minnesota I like to take advantage of every nice fall day as I know that the white stuff isn't too far behind!

My lifestyle program was given a big resounding "Atta boy" recently when I was interviewed by Dr. John La Puma, M.D. from the Health Corner program on the Lifetime channel!!

I was very excited to visit with him as he has been my hero for years. I really respect him as, not only is, he a medical doctor but also a trained chef. His straight forward advice is medically and nutritionally sound. His recipes are very easy to follow. Check out his website at www.chefmd.com. You can page through his recipe list. A lot of the recipes are available on video and you can also print a copy.

Spend some time with Dr. John! Enjoy....

PS: Dr. LaPuma has published a new cookbook that is awesome! Its entitled "Chef MD's Big Book of Culinary Medicine"! Pick it up at your nearest bookstore or order it online! You will be glad you did! Its very compatible with the Mayo Clinic program that I follow!

Grand Forks Herald article

2007-09-01T21:30:00.002-06:00

Wow what a response! Marilyn Hagerty, reporter for the Grand Forks (ND) Herald newspaper stopped by to interview me about my weight loss. She did a feature article for the Sunday edition published on August 19th.

The response has been overwhelming. This blog received over 200 hits the following week! I have received a lot of nice comments and I just want to state that I appreciate each and every one. I have received many emails too. My email address is bigbill@gvtel.com and I welcome your comments. I will answer each one personally.

So this post is simply to say THANK YOU to all of you. Your kind words and caring keeps me focused on the task at hand and is great motivation for me. I wish you all the best in your individual pursuits. May God bless you richly!

BTW my weight this morning was 223 pounds! Its a happy day and I'm a happy boy!!
Humbly yours,
BigBill

THIRD anniversary!!

2007-07-30T09:47:00.002-06:00

Hi Everyone - Yesterday I celebrated my 3rd anniversary of my new lease-on-life program. I couldn't wait to start my day. I got up and jumped on the scale, it read 225 pounds! That made me very happy as that is the exact weight I was one year ago!

I followed this good news by grabbing my walking stick and headed out the door for a 2+ mile walk. It was a beautiful morning and I was lucky enough to experience a bit of nature in the form of a pair of sand hill cranes flying over me and three mallard ducks scaring the heck out of me as they took flight from a water filled ditch!

Back home I prepared a wonderful breakfast of whole grain cereal and fresh fruit topped with a cup of soy milk.

After breakfast I motored to a nearby town and check out their art-in-the-park celebration. The day was filled with fun activities that kept my body moving and active. I dined at a favorite Asian restaurant. I had the Mongolian vegetable tofu with steamed rice. It was delicious but I think they forgot a few levels of spice! Oh well.........I'm not complaining, just enjoying!

I logged many more miles of walking during the day and felt great, even if it was in the 90s. Some of the miles were by choice and some by chance. At the art-in-the-park I had to park a mile away as it was so packed! The rest of the day I chose the farthest parking spot and walked in and out. This is my habit and I'm sure I've added many miles over the years. It feels good.

Well, in a nutshell, that was my celebration of another year of healthy eating and caring for my body!

I gotta run...........I think I hear lunch calling! Maybe some level 5 hummus on whole grain bread with some fresh fruit? Yum.

"HAPPY ST. PATRICK'S DAY"!!!!

2007-03-23T09:14:00.001-06:00

Greetings! I hope everyone enjoyed wearing O' the green last weekend!!!

I'm half Irish and historically St. Patrick's Day mean't lots of green beer and all the traditional food!

I still celebrate the day but now I make plans ahead of time so I don't undermine my program. About a week before I stepped up my walking and exercise program and paid special attention to my food intake.

As you know my normal weight is 225 pounds. I weigh myself everyday and on St. Patrick's Day I weighed 220 pounds! I had lost 5 pounds going into the holiday. I was very happy.

I had a wonderful meal of corned beef and cabbage with carrots, potatoes and onions! For dessert I had a lovely slice of whole wheat irish soda bread made with currants! Yum.

I was very satisfied and enjoyed the adventure of the special St. Patrick's Day meal.

Well the final score is...................Six days after this wonderful celebration I weigh 222 pounds!! I'm very happy and think I'll celebrate with a slice of Breakfast Blast whole wheat bread with a smear of hummus!!

Good luck to everyone!! The adventure continues......................

One of my FATTEST! August 2004

2007-01-31T16:50:00.000-06:00

I had been on my new lifestyle program for a few weeks when this picture was taken in August of 2004. I don't have a lot of "fat" pictures as I didn't want my picture taken then. Wanna take my picture now?

"But what do you eat?"

2007-01-25T11:51:00.002-06:00

........That's the second most asked question that I get. Number one would have to be "What diet are you on?" As you've read earlier I am not on a "diet". I have gradually changed my whole outlook on food and its purpose. Every day and every meal I try to choose foods for my bodies sake and not for my head. Its a challenge, but its also a lot of fun!! I have learned to make healthy choices as my focus instead of weight loss. My weight loss was a surprising result of my healthy choices!

I'll relate some food choices that my research has revealed. I'll list my research sources at the bottom of this writing.

WHOLE GRAINS
Look for the word "whole" in the ingredient list. If it doesn't say whole, it isn't. You will find a lot of brown bread on the store shelves that contain "wheat flour". Don't confuse that with whole wheat flour. If the first ingredient isn't "whole" wheat flour (or other "whole" grain), I don't buy it. Look for a bread with at least 3 grams of fiber per serving. Please note that the word "whole" must be stated, not just implied!
Look for whole grain cereals too. If you like cooked cereal, steel oats is the best followed by old fashioned oatmeal (not instant). Cereal should contain at least 5 grams of fiber in a serving.
Brown and wild rice are excellent whole grains too.
Whole grains are low in fat and rich in fiber. Eating whole grains can help lower your risk of heart disease, diabetes and some cancers.

SALMON
or tuna are rich in omega 3 fatty acids, which improves HDL (good) cholesterol. Also helps lower blood pressure. Broil, bake or grill but its best to stay away from frying. I try to have two meals of fish a week.

LEGUMES
such as kidney, pinto, garbanzo, great northern or navy beans, split peas and lentils. They are low in fat and provide excellent protein and fiber. Unlike meat, legumes actually help reduce LDL (bad) cholesterol, and may help control blood pressure.
Dried legumes are best. If I use canned, I drain and rinse them well with cold water to wash away a lot of the sodium.

SOY
products are low in saturated fat and high in protein and fiber. I use soy milk on my cereal. I also buy a variety of veggie burgers (soy based) and tofu. I love tofu with steamed veggies over brown rice.
May help lower total cholesterol. Guard against heart disease and cancers.

WALNUTS AND ALMONDS
are high in antioxidants, fiber, vitamin E and potassium. They are a good source of healthy fats and may help lower LDL levels.

BROCCOLI, CAULIFLOWER, SPINACH, CARROTS AND TOMATOES
are excellent vegetables to include our daily meal planning. They are low in fat and contain vitamins A, B & C. Being they are fiber rich they make us full and satisfied (as do all foods with high fiber). Tomatoes contain lycopenes, an antioxidant that protects against heart disease, osteoporosis and cancers.
Fresh is best, but fresh frozen is okay too. I drain and rinse any canned products (except for tomatoes). Draining and rinsing removes a lot of the unnecessary sodium in canned goods.

FAT FREE DAIRY PRODUCTS
such as fat free cottage cheese, skim milk and fat free yogurts. They are a good source of calcium and vitamin D.

FRESH FRUIT
Bananas,red grapes, oranges, melons, kiwi, pineapple, apples, strawberries, raspberries, blueberries and blackberries are examples of fresh fruits that I can find in most groceries stores.
Fruits provide high levels of antioxidants which help in the fight against heart disease, cancers and inflammations. I use fresh fruit most of the time. If I have to resort to canned I drain and rinse them well.

SWEET POTATOES (yams) AND POTATOES
are packed with beta-carotene, an antioxidant that helps boost the immune system. They also contain vitamins A and C.

GREEN TEA
is a major source of phytochemicals known as flavonoids, which may help lower the risk of some diseases. I drink other teas too, but not herb tea as they aren't really teas.

This is some of the foods I have incorporated into my plan. Some I eat daily and some weekly. As I said my focus is healthy eating, but with the weight loss I am enjoying who can argue with it? My doctors are very pleased with my success.

Here's a list of some of my research sources:
www.mayoclinic.com
www.webmd.com
www.chefmd.com
www.qualityhealth.com
"You on a Diet" by Drs. Mehmet Oz and Michael Roizen

Yes they do make 5 & 6XL clothes! Heres proof!!

2007-01-02T14:28:00.000-06:00

Heres a couple pix of me with my fat pants!! The ones below are 5XL and the pix to the right shows my 6XL pants!

"HAPPY NEW YEAR EVERYONE!!"

2007-01-02T11:59:00.001-06:00

Greetings:
My Christmas was wonderful. Lots of time visiting with family and friends and being very thankful for it all.

This is a report card on my holiday eating results! Starting out before Thanksgiving I weighed 225 pounds (my normal weight after my weightloss success). I knew the holiday season was going to offer many temptations so I tried to keep this in mind during this five or six week period. Everyday was a new challenge with lots of choices to make. The first choice I made each and everyday was to jump on the scale! When I saw it move up, I took corrective action immediately! Maybe I would eat a bit less that day or go for another walk or vacuum the floors or do what it took to stay on track.

Well I am happy to report today that my weight is now 224 pounds! I am so thankful for this great program that gives me the knowledge and tools to meet the challenges of everyday life!

I wish you all, the strength to meet your individual challenges and the knowledge to make the correct choices for your life. God bless you in 2007!!

Drop me an email and let me know how you are doing, bigbill@gvtel.com.

The journey starts.......

2006-09-04T10:56:00.001-06:00

............My journey started out with just trying to eat healthy and eat less. It was okay, but I was missing necessary direction. I didn't want to do any of pills one sees advertised, nor did I want to do yet another fad diet. I had tried them all, if not all, I had tried my share of them and learned that none of them worked for the long term. I felt it was crunch time and wanted to do it right.

It was about this time that I found out about a little book published by Mayo Clinic entitled "Mayo Clinic on Healthy Weight". I bought the book and poured over it and liked what I was reading, so I decided to give it the good old college try!

The basis of the program is simple: Eat healthy and increase my activity (I'm glad they didn't call it exercise)! Now that's simple. With the books guidance I was able to develop a plan of attack.

I stocked up on all the fresh fruits and vegetables that I liked. Fresh frozen veggies are okay too if they are processed without sauces or other unnecessary ingredients. The more natural, the better. I bought whole grain breads and bagels (if the first ingredient isn't Whole wheat", or other whole grain, I don't buy it. I read ingredient labels with an eye toward low-fat. I also check sodium content as I learned that sodium retains fluids that adds weight. Fiber content is important for over all good health and keeps us clean on the inside. Sugars should be kept to a minimum too. I also stocked up on legumes. Beans such as kidney, pinto, black, garbanzo, lentils, green or yellow split pears are all excellent sources of protein. I learned about the wonderful world of soy. Not only the soy bean, but all the products made from it including soy milk, tofu, soy cheese, veggie burgers, and of course edemame!

I did my research and kept an open mind. I educated myself on the whole new world of wonderful foods that are available today. My research included the Mayo Clinic book and the many cookbooks and magazines that stress a healthy lifestyle.

This is how my journey began. I encourage everyone to educate themselves and take that all important first step! Good luck and happy-healthy eating!!

...and in the beginning!!

2006-07-25T09:36:00.001-06:00

Exactly two years ago this month I weighed 480-plus pounds (not sure as I didn't get my fat scale for two weeks after starting my program and I had already started loosing weight). I wore pants with a 66 inch waist and shirts that were size 6XL. The month before I had gone to my daughter's graduation and needed two people (angels) to help me get up from the bleachers. As you might expect I was miserable inside, but suffered in silence!

During a recent doctor appointment the subject of gastric bypass surgery came up. I told him that I had considered it, but didn't know much about it. We left it at that for the time being.

I did some serious thinking after that visit and the more I thought about it the more determined I was to loose weight without the risks of surgery.

On July 29, 2004 I had lunch at a nearby restaurant/sports bar. I had the half-pound cheeseburger with trimmings. On my way home I felt too full (stuffed) and didn't enjoy the feeling at all. I devoted more energy to that negative feeling of being stuffed than I did to enjoying the beautiful summer day.

Thus ended my quest for the best cheeseburger in the world. And this was MY beginning......

Happy picture!!

2006-07-22T12:26:00.000-06:00

The rookie begins..........

2006-07-21T10:08:00.002-06:00

Hi,

Suffice it to say, in this first post, that I am enjoying the effects of a 255 pound weight loss! No surgery, no pills, no fad diets, just healthy eating! I'll tell more later.

The purpose of this blog is to tell my story and maybe encourage others to eat healthier and take control of your LIFE! Every day is precious and a gift, so enjoy TODAY!!

Contact me anytime if you have questions or need encouragement at bigbill@gvtel.com.