Biking Birthday

Does time ever fly! On Presidents Day, (Monday the 20th,) I’ll be biking every other day for one year! I am both excited and shocked at what I pulled off. I didn’t miss many days. I never felt like quitting but there were some very low times where I kind of wanted to slack off.

Looking back there was so much blood, sweat, and tears. I had falls, (lucky this over 60-year-old didn’t break bones,) bumps, and terrible bruises. I not only hated hills but had to walk my bike up some of them at first. My face would be so red when I got home and looked in the mirror I used to look like a heart attack walking. I would collapse on my bed until I recovered.

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When I started riding my bike I had already lost 30 pounds but I was still plenty chubby and out of shape. You can see it best in this picture. I was on a diet of 1,200 calories which helped get me to where I am today. My bike, however, was like new then.

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My hair is not the only thing that changed this year. If you compare the pictures you now see a healthy woman with a better (although a little beat up) bike. A woman at her target weight since last August. A woman who didn’t gain weight back through the holidays while drinking eggnog and a little dark rum. A woman who’s in, and stays in shape. It’s certainly something to celebrate!!

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I feel like a movie star and so can you! I’m a real person who’s done this without any expensive diets, fads or help. You just need to do it, don’t give up, and don’t give up.

There are a few things I couldn’t have done without:

  • Myfitnesspal is an application that will help you keep track of your food calorie intake and nutrition needs. You fill out a profile and it uses your info to help you know how to eat. It’s easy to use, has all the foods, a bar code reader and you can enter your own meals. It also connects to various health bands, and exercise apps reporting your meals (calories) to them. It will also import caloric burn from other apps (including Mapmyfitness) and add it to your day’s calories.
  • Mapmyfitness is an application with GPS that keeps track of calories burned during various different exercises. I use it for my biking and it maps my ride keeping track of everything. I enter my type of bike, wheel size and profile info so it’s pretty accurate. It gives me my average speed, fastest speed, time biked, calories burned, time of day, altitude and much more. It compares my rides with other members in my area which is very interesting. It works with your phone, shoes, or fitness band including Myfitnesspal. It’s a free bike computer that’s easy to use and will announce your stats to you out loud while riding.
  • Jawbone’s UP3 is a fitness band that measures sleep cycles, steps, exercise activities, resting heart rate, food intake, and more. I’ve been wearing one since Oct. 2015 and found it has many features that are very helpful. It features a digital coach that crunches your data and gives you personal help and great articles to read. I’ve become addicted to monitoring my sleep, having this helped me with my insomnia to become a champion sleeper. It connects to Myfitnesspal and Mapmyfitness trading food, caloric and other info.

I use these apps for free but if you pay monthly they have some great features worth paying for. Connecting applications to each other isn’t new but I don’t think people realize how useful it is and how much you can get done using less.

There are wonderful tools to use when improving your health but it’s really up to you. If you don’t take the first step you won’t get in shape. If you’re in bad health most of the time you will be obese. Lose the weight and some of those medical problems will disappear. Add biking to that and soon you might be celebrating your own Bike Birthday and living a longer life.

You just need to do it, don’t give up, and don’t give up.

A Balancing Act You Can Do

Since October of 2015 I’ve lost over 56 pounds and in August of this year was thrilled to hit my target weight of 145, even going a little below. I didn’t time it that way, it’s just the way I lost weight. Everything I did was a balancing act, do a little of this, a little of that and practice leads to good health. If I can do it anyone can.

The time it takes to lose weight is not divided into weeks or months. I wanted to lose it as fast as possible but my body had it’s own ideas. I had a plateau around 180 pounds (and later at 165) where I thought I’d NEVER budge, the gaining back of weight (many times without over eating) and more. I just stuck to my plan of logging my food and bike riding. It was a balancing act that, along with my body, I found I could do!

Along the way, I learned oodles about myself and my body that I use today to keep my hard-earned figure.

A Little Of This

Water is my “go to” drink now. It’s all I drink and when I get tired of it I add fruit. I bought a water container that has a ball in it that crushes the fruit when I shake it and it works well! I put raspberries, blueberries, any fruit I want in it and take it with me. Just make sure to empty the old fruit/seeds out if you don’t use them all before you refill.

I quit most sugary snacks and soda. At first I wondered how I’d do this but now I don’t even notice it’s gone! My biggest problem is fat but it makes things taste good and I use the better fats versus the bad.

Of course, I’ll have an occasional soda or even an alcoholic drink. I log it and start again the next day. This is not repeated every day. Lol!

A Little Of That

I bought a Jawbone UP3 health band I’ve been wearing since October of 2015. I used it to learn how to improve my sleep by changing my bedroom and sleeping habits. I use it to monitor my REM and deep sleep.

I was an insomniac but now I sleep like a baby and make sure I get 7-8 hours of sleep a night. The recommended is 7 1/2 to 8 hours a night.

New studies say sleep is important for weight-loss and good health. It will make you live longer. Sleep is something we all take for granted but if you get enough for a period of time you will notice the difference.

A Little More Of This

I’ve been on a 1,200 calorie diet since October of 2015 and eat more healthy foods. At first I walked (I’m disabled can’t do much other) and watched steps to lose weight. In February I started riding my bicycle (one thing I can do) every other day and what a difference! It’s changed my whole body! One thing about regular exercise, you will gain a little weight in muscle but muscle burns fat so in no time you will start losing again.

I wanted to lose as fast as possible but I still took days off and went over my calories for the day. I just made sure not to lose my head about it and go hog wild with the food and drink. In August I hit my target weight.

Some More Of That

I have to exercise if I want to lose weight and I love my bike riding and walking. It’s not easy to motivate every other day and I do miss a day sometimes but it works for me and keeps me going. If I can’t bike I’ll go take a 2-4 mile walk.

I urge you to get back on a bike or find something you like to do. We must do aerobics and weight bearing exercises to stay fit into old age. Picture yourself at 70 or 80, do you want to do things for yourself? Someone told me to peek into an old folks home for motivation. It works!

A Bit Of This

Because I’m happy with my diet (what I’ve been eating this last year or so) I still eat those foods. I still log my food and stick to a set amount of calories while I ride my bike every other day. My weight has been stable around 142 and my health is wonderful. I’ve been extremely happy although my life is still the same. When I ride my bike life is good.

This balancing act you can do! Each of our roads getting there is a little different but it is possible for all of us to look better, feel better, be stronger, be better.

Just do it-you’ll see!

Bekkie’s Healthy Chili

Chili is a wonderful food it sticks with you is easy to make and 1 cup is about 266 calories. It can be made and ready to eat in a little over an hour. This is my own recipe and I used it throughout my weight loss journey and after dinner, I was never hungry. You don’t have to be dieting to eat this chili it’s just good healthy food.

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Ingredients:

2 pounds of hamburger (I like hamburger with some fat it tastes better)

2 green peppers (any color)

1 onion

2 cloves of garlic

1 teaspoon of salt

3 shakes from the bottle (or what you like) of paprika

parsley flakes or fresh (as much as you’d like)

1/4 cup chili powder (or less it’s up to you)

2 fresh tomatoes (I leave the skin on)

1, 28 ounce can finely chopped tomatoes

1 bay leaf

1 cup of water

1, 15 ounce can kidney beans

1, 15 ounce can black beans

1, 15 ounce can garbanzo beans

Let’s cook:

Put the hamburger in a non-stick dutch oven. Chop the green peppers, onion, and add. Chop the garlic very fine and add. Add the salt, paprika, and parsley flakes. Chop the tomatoes and set aside.

Cook on high stirring occasionally so it doesn’t burn until almost all of the liquid disappears.  (This should take no more than 15 minutes but don’t time it, watch the liquid and don’t leave it.) Then add chili powder and stir until the mixture is coated with it.

Add the canned tomatoes with the liquid from the can. Add the fresh chopped tomatoes, water, the bay leaf, and stir.

Reduce heat by half, cover with a lid and cook for 45 minutes. Make sure the heat just cooks the chili without burning it on the bottom. It should be gently boiling when you peek under the lid.

When 45 minutes is up, drain the kidney beans, black beans, and garbanzo beans and mix them in. I like to make a 3 bean chili but you can substitute any kind of beans you like or use all kidney beans. Keeping the lid off, heat for another 20 minutes until the beans are hot. Because the skin was left on the fresh tomatoes you may see little pieces of the skin rolled up in the chili. Eating the skin is good for you.

Remove the bay leaf when it’s done. I like to have a piece of Safeway nut and grain bread (my favorite) with a 1/2 tablespoon of butter on it with my 1 cup of chili. My whole meal, with 8 ounces of milk is 566 calories and it gets a good “food rating.”

Enjoy! My chili will keep you full for hours your body will love it and it’ll give you plenty of energy for your bike rides. It keeps well just put it in the fridge.

Sorry, I don’t have a picture of the finished chili I ate it all before I thought about taking a picture for this. Lol! If you try this let me know how you like it!