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Monthly Archives: February 2013

The Splurge Effect… and Joy Dare #127-133

 

A dear friend walked up to me last night at church and held up 3 fingers with a smile.  It took a minute for me to understand, and then I realized… She has lost 3 pounds on my health plan.  I walked away struggling with the lump in my throat.

You see, she is one of 30 members of our secret group who has already started seeing results after just one week.  The reason it is so emotional for me is because I didn’t plan this “health plan” to help anyone except me.  I had tried all the other diets and they didn’t work for me for one reason or another.  I am a researcher by nature and by nurture (thanks, Mama) and I knew there had to be answers out there that would work for MY weight problem.  After tweaking my plan over the process of a year and charting my weight to see what I could and couldn’t do and still lose weight- I finally pieced together the plan that worked for my body.

MY body.  It didn’t occur to me three years ago that this plan could or would ever help anyone else.  Even when I decided to help K. and encourage her in her journey to health, I was so nervous that it wouldn’t work for her.  When I opened it up publicly on this blog to anyone who wanted to try it, I was overwhelmed by the response… and I felt fear that hopes would be raised and then dashed and I would be the cause.

I have prayed myself to sleep at night for these members by name and asked the Lord to honor their efforts to become healthy.  And He has.

I kept telling myself that there is no charge to do this with me and if it doesn’t work for someone (and surely there will be someone it doesn’t work for), it won’t be a great loss for them.  The problem is that I know this isn’t true.

I know firsthand what it is like to want to be the skinny girl who eats whatever she wants and still looks fabulous.  And I know what it is like to get your hopes up that you might actually get to be the skinny girl again, only to find out that the plan is too complicated, too expensive, the recipes too gourmet, too strict, and not sustainable over the long term.  I have bought into more diet plans and subsequently thrown in the towel more times than I can count or would want to admit. 

I just could hardly bear the thought of causing someone else to feel discouraged…. again. This is a lot of weight to carry.

So, as the numbers of pounds lost are beginning to roll in (and off!) for the first members of my health plan, I am feeling excitement, gratitude, shock.

I am shocked because, of any area where I might have considered myself to be the most nominal expert… where I might have felt even a wee bit of pride and thought the Lord might be able to use me one day to help people in that area… yeah, this wasn’t it.

It is just like my God to use my weakness (in an area where I have failed repeatedly) to bless others, and in doing so, to show His strength and bring glory to His Name! 

Having said this, please know I am well aware that I have had nothing to do with this if it works for you.  I am as surprised as you are.  Bless His Name!

This brings me, finally, to the point of my post.  I have come up with a new name for “Corrie’s Health Plan”  because, well, that just wasn’t very creative.  I began thinking about what makes my plan different than all the other ones, and the “splurge” of Saturday night through Sunday lunch is the most defining factor.  (Every other diet plan I have tried had an “all or nothing” approach where you had to give up your favorite foods forever.)

So, we will now call it The Splurge Effect.

And speaking of, I asked a few of the members of the group who completed their first week on the plan…

“For those who started the plan last week and had your first splurge meals Saturday night and Sunday… How did it make you feel? Did you notice a difference in your body when you added back in those processed foods? Was it hard to start back on the plan on Sunday night? Tell me your experience, and then I will share mine…”

These were their answers:

1) [My husband] and I both commented Sunday afternoon that we could tell a huge difference and just felt kind of yucky. Last week when eating on the plan, after a meal we felt full and satisfied. After eating our splurge meals we felt stuffed and like we ate too much. We didn’t eat healthy but we did try to still watch our portion control. It wasn’t too hard for me to start back on the plan because I was ready for something healthy and to not feel that way. I can definitely tell a difference in our thinking about food.

2) I felt so bloated after my bad weekend, no fun!

3) I wasn’t completely on the plan but splurged while out of town. I was so sick by Sunday night. I literally had to go to bed early from the sugar racing through my body. I know it sounds weird but I’ve become so sensitive to an excess of sugar over the years. I regretted it and wondered how I will feel this weekend when splurge time comes. Will I even want to??

4) I was very happy to start back on the plan. I felt extremely tired and sluggish after my splurge.

K. has also told me how bad she feels on splurge day.  I find it interesting because, since I designed this plan for me, I had no way of knowing if everyone would react the same way to the splurge.  I have been known to say out loud after splurging…

“I can hear my cells crying.” 

When you give your body the perfect fuel of real food and do just a few minutes of strength training for several days, it starts running optimally and feeling incredible.  All of your organs start working better and the brain fog lifts.  Then, suddenly, we splurge on processed foods and refined sugars and everything comes to a screeching halt.  You WILL feel the difference in your body.

Which brings me to the big question everyone is thinking…

“So why splurge??!!”

You may think that because you are losing weight on the plan, you should skip the splurge and you will lose even more weight.  You are more than welcome to give it a try.  However, if you are like me, you are doing this plan because you are not the most disciplined person in the world who never ate processed foods anyway and only crave healthy, whole foods.  Let’s face it- you wouldn’t be interested in what I have to say if you were that way.

The Splurge Effect, in my experience, does the following:

1) Allows you to shock your body with excess food which helps keep you from a weight plateau where you seem to hit a brick wall and just can’t lose past it.

2) It allows you to eat the foods you have been craving and helps you have a short-term relief plan for those days when the emotional cravings for foods gets a little out of control.  If you know that in three or four days you can have the food that your mind is obsessing about, it is easier to get through the craving without giving in… but if you had to tell yourself that you could NEVER have that food, you might not make it.

3) It makes you feel miserable, which is great! It is great because you have such a stark contrast that shows you what the processed foods and sugars are doing to your body.  It makes you actually WANT to go back on the plan after Sunday lunch because you will be bloated, sluggish, and in a brain stupor.  (Every other diet plan I have ever done made me feel deprived and made me want to eat anything and everything that wasn’t on the plan.  And if I ever gave in and fell off the diet wagon, nothing made me want to get on it again.)

Over time, you may begin to modify what you eat on the splurge.  These are splurge-related questions I have gotten in the past couple of weeks:

1) Do I have to splurge?  I don’t want to eat sugar and processed foods! 

No, you don’t have to eat sugar and lots of processed foods, but yes, you need to splurge.  You can simply eat MORE food.  Eat double the brown rice serving you usually have, eat pasta, eat white potatoes and corn.  If you make your own yeast rolls or biscuits with white flour, eat them.  (I know white flour is processed, but these are just ideas.)  If you’re like me, though, you will have a Krispy Kreme doughnut.  Just saying.

2) I want to split my three splurge meals up because I am going out with friends in the middle of the week.  I want to eat one splurge then and save the other two meals for Sunday.  Is that okay?

Unfortunately, no.  I have tested this thoroughly and it doesn’t work.  If you must move your splurge, you have to move the full three splurge meals.  It is a 24 hour splurge of an increase in food that shocks your body into releasing more fat.  It isn’t a shock if you spread the meals out, and your body will likely just store that mid-week meal as fat.

3) Do I have to eat like this forever?  Once I reach my goal weight, I don’t have to splurge on the weekends and follow the rules during the week anymore, right?

Sorry, but you [mostly] have to eat this way forever.  But, really, is it that hard?  Yes, you will be able to have an extra splurge meal occasionally during the week as long as you watch the scale closely.  (I have found, however, that once you start taking extra splurges it is easy to keep rationalizing more and more of them until you are no longer on the plan at all.) The weight will come back if you go back to eating like you used to- which is pretty logical and goes without saying, I think.

I hope this helps deepen your understanding of The Splurge Effect and encourages you to take the challenge with us!  If you have further questions, send me a message and I will do my best to help you find the answers.

Corrie Mims

 

The Joy Dare continues…

127. 128. 129. Three Gifts White…  SweetHeart’s first-thing-in-the-morning smile when she sees me; soft clean sheets on my bed; the brightest, clearest stars that go on for miles over our farm.

130. The 11! third and fourth graders I taught last night at church.

131. Hand-me-down clothes painstakingly sorted and stored by Cowboy’s Mama which bless us over and over again as SweetHeart and BraveHeart move into the-next-bigger sizes.  I can’t remember the last time I bought clothes for either of them.

132. The new church outfits Mama surprised me with for BraveHeart and SweetHeart.  They are precious.

133. TenderHeart’s birthday plans finalized and his good friends who are coming to join him.  I cannot believe he will be ten years old tomorrow!

 

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12 Snack Ideas for Corrie’s Health Plan… and Joy Dare #121-126

Some of you have asked for more ideas for snacks which fit the rules of my health plan, and I realized I pretty much eat the same snacks over and over.  In general, I am not hungry at snack times and I eat just to keep my blood sugar levels from taking a dive.  The not-being-hungry makes me not-very-creative.  Thanks to members of our secret group on Facebook (Join us? Click here, “like” my page, and comment with a request to join. I will add you to the secret group which can only be seen by members!) I am stepping out of my comfortable box and sharing some great ideas for snacks which fit my plan… and which are easy and tasty so I will actually eat them.  These are my faves so far:

1) One small pear and one string cheese. Slice pear into 8 slices and cut them in half again to make 16 chunks.  Cut string cheese into 8 pieces and make skewers of pear/cheese/pear on toothpicks.

2) One Greek yogurt with 1/2 cup frozen berries, stevia to taste or very small drizzle of raw honey, and a handful of whole, raw almonds.

3) One small apple with a tablespoon of natural peanut butter and small handful of whole, raw almonds.

4) 1/2 cup of cottage cheese (not reduced fat!) and half cup of berries. (Okay, so I personally hate cottage cheese.  But there are lots of people who love it and you might be one of them… and this snack would be a great choice for you.)

5) Beef or Turkey Jerky (low sodium with no sugar used in preparation) with a small navel orange or 6 green grapes.

6) 1/2 cup of pumpkin seeds with 6 raw baby carrots.

7) Lettuce deli wrap:  One large piece of leaf lettuce layered with two slices of low sodium deli meat (not the honey kind!), a sprinkle of shredded cheese and slice of tomato, sea salt and pepper… roll up and enjoy.

8) Lettuce bean burrito:  1/2 cup black beans mixed with one tablespoon of no-sugar-added salsa.  Mash with fork and heat in microwave.  Roll up in piece of romaine lettuce with sprinkle of cheese.

9) Open-faced banana sandwich:  1/2 of a 100% whole wheat “bagel thin” spread with natural peanut butter (Smuckers is the only kind I use) and toasted in toaster oven.  Top with 1/2 sliced banana and 4 raw pecan halves.

10) A few celery sticks filled with almond butter and topped with whole almonds.

11) Two tablespoons of hummus with celery, carrots, and snow peas.

12) 1/4 cup of old fashioned oats cooked on stove with 1/2 cup of water, sprinkle of cinnamon and nutmeg, one packet of stevia, and whisk in one egg during last minute of cooking. You won’t taste it! Top with a handful of walnuts or almonds and 1/4 of a thinly sliced apple.

I will look for more gourmet ideas and do some taste testing for future posts, but the above are snacks I either have had pretty regularly on my health plan or that I know I would like (minus the cottage cheese one, but I gave that disclaimer already!) Please comment below if this helps and if you have other ideas for great snacks which follow the general rules of the plan!

Now, for more Grace Counting:

121. 122. 123. A Gift in Losing, Finding, Making Something... I lost my closest friend a long time ago.  The broken heart almost killed me and I used it as an excuse to become mean, ugly, bitter for a time.  But You found me, dug me out of the pit, and helped me find me again, too.  And then you made something beautiful out of nothing, convicted me of sin and cleansed me, healed my broken heart.  When the scar aches now, I remember Your faithfulness when I wasn’t faithful to You.  Thank You for loving me enough not to leave me in that place.

124. The sweetest date night with Cowboy Saturday, even including the scary drive home in the fiercest snow-so-thick-we-couldn’t-see-the-road-at-all. I love being anywhere with him.

125.  Clothes for church that do not have to be completely removed for me to nurse BraveHeart!  Thankful for Cowboy’s sister who kept the older Hearts, Cowboy’s mom who went with me to care for BraveHeart while I tried on clothes, thankful there were some that fit, and truthfully, thankful the shopping trip for the next few months is over.

126.  Thankful for my mom, who (though sick with a nasty cold) is picking up TrueHeart from tumbling for me tonight so I would not have to make two trips to Florence in one day.  I don’t know what I would do without her, Lord.

 Corrie Mims

 

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Corrie’s Health Plan Q & A… Joy Dare #118-120

Corrie's Health Plan Snack

We now have 22 members in our secret weight loss group on Facebook, and we are already seeing great results!  On my health plan, you should lose 2-3 pounds per week without feeling deprived or giving up forever the foods you love.

Want to join us? Send me a message and let me know.  I will friend you and add you to the secret group:  corrie.c.mims@facebook.com

I have been receiving lots of questions through private message and in our secret group so I am going to cover as many as I can here.  I welcome any and all questions, so feel free to comment below if you have one and I will do my best to answer it for you!

1) What kinds of fats are you eating at snack time? I get the butter and oil for cooking but snacks? Are nuts considered a protein and a fat?

Yes, nuts are a protein and a fat. If there is a natural fat in the protein, like hamburger meat, you don’t have to add another fat… but you can if you want to.  This isn’t a low fat diet by any means, you are just restricted to eating fats which have not been modified drastically from their original form.  Real butter, no margarine, for example.  Coconut oil or extra virgin olive oil, but preferably little to no corn oil or canola oil.  Other than olive oil, your fat should be solid at room temperature.  Margarine is not food.  I read an informal study that said it does not ever mold and and flies won’t eat it.  That should tell you something right there.  (Feel free to try the experiment and see if it is true.) Give your body food it can recognize.

2) What about using honey as a sugar substitute?

This has been my most asked question by far.  We have our own bees (but alas, never get any of their honey due to some serious robber bees in our area!  They still pollinate our garden though, so we love them dearly.) I do use raw honey occasionally drizzled on plain Greek yogurt or on a whole wheat homemade waffle or homemade sourdough pancake, but in very small amounts. I love it and it really is good for you- but it does elevate your blood sugar levels so I try to wait until the weight starts really coming off before I add it in.  Make sure if you are having honey that you use RAW HONEY. Not pasteurized. If you are buying it in a store, it is the wrong kind. My awesome beekeeping-big-brother Stan sells it and it is the best honey you will ever taste. (Learn more about this most delicious honey here:  Happy Hills Bees)

Also, like the dairy, if you get even a little heavy handed with it or don’t balance it with a solid protein, your weight loss will stop. You have to decide if you want to risk it this early or not. I stay away from it the first few weeks and then slowly add it in, watching the scale as I go.

3) I got stuck at mealtime without a healthy carb! What do I do?

You must plan ahead.  Always put an apple and some nuts in your bag before leaving to go anywhere.  You never know when you will get stuck somewhere.  At home, make my brown rice recipe and freeze in portions like I show you here– Then you will never be without a healthy whole carb again.

4) I am eating like I should, but I don’t like to drink much during the day. Is that a problem?

You must drink more. Much, much more. Fat cells never leave but just collapse and when they collapse and release their contents, it goes into your bloodstream to be filtered by your liver and kidneys. All the toxins from processed foods, etc. are stored in the fat, and it can make you feel awful, sick, and toxic if you aren’t drinking enough to flush it quickly out of your system.

5) Help!  I added all this natural fiber in to my diet after eating mostly processed foods and I am, well, stopped up!  I am going to be constipated forever?

Miralax for your bowels isn’t a bad idea in the beginning- to move things through in a healthy way, but quickly and comfortably.  You can buy the generic version at Walmart and use a capful per day in your coffee, water, or tea.  It does not change taste or texture.  No, you will not always need to use it.  After you eat this way for a few weeks, your body should become more regular and normal than it has ever been! Give it time to release the toxins first.

6) I don’t like eggs, so I am having yogurt for breakfast with toast and also yogurt for a snack as well as string cheese. That’s okay, right?

I am concerned you are having too much dairy in one day. Two yogurts plus a string cheese plus cream or half & half in your coffee. That much dairy will slow your weight loss. You can handle this one of two ways- You can cut back on the dairy in one day, or you can wait and see how much weight you lose the first week and only cut back if you aren’t losing. Completely up to you, but either way, don’t let it discourage you.

You are running a risk by having toast AND yogurt in the morning. The yogurt has carbs and protein in it. You may be having too many carbs with your protein. If you want more than the yogurt and berries, just add some nuts and skip the toast.

6, 7, & 8) What brand of bread do you buy? Do you ever make your own bread? Do you eat oatmeal?

Yes, oatmeal is okay but only old fashioned oats you cook yourself. I will give you my recipe for them soon. You have to eat them with 2 eggs. No quick cooking or instant.

I use a few different kinds of bread. Arnold’s is my favorite, but any completely (100%) whole grain that is low in sugar and higher in fiber is fine! I do make my own sourdough bread but that is more complicated and I will explain that in coming weeks. And only eat one slice.  

9 & 10) Why 2 eggs…..I can hardly eat 2 eggs, let alone 2 eggs and oats. Why raw nuts and not roasted?

When the nuts are roasted, as yummy as they are, it changes the makeup of the natural oils in them. The high heat makes them not as good for you. Two eggs are necessary to get enough protein, but I stir them into my oatmeal as I cook it and you don’t taste them AT ALL. K. didn’t believe me until I showed her how and she was amazed. I will post how to do it. If you can’t stomach the eggs, eat some leftover chicken with it or the like… you can’t have the oatmeal without the protein.

11) How do you decide how much protein is needed with a carb. I just had a small apple and a handful of almonds which was 6 grams of protein. Is that good?

That was a good ratio for a snack, but I try to do a bit higher protein ratio with a meal. I don’t count the protein though.. because I can’t do strict diets where I have to weigh or count stuff. You need your protein to be weightier than your carbs, even the healthy carbs. Think of it like a plate where at least a 1/4 is protein (sometimes more like a 1/2 for me), less than 1/4 quick carbs like rice or potato or oats or fruit, and 1/2 low sugar veggies.

12) Eating a “light” yogurt like Activia will work on this plan?

I don’t recommend the Activia Light yogurt on my plan. Although they make it sound good because of the no sugar added and fat free plastered on the front, if you look at the ingredients it has lots of stuff added… like modified food starch, corn starch, carageenan, etc. When eating on my plan, you need to eat foods that are as close to their natural way as possible. For example, I make my own yogurt (tutorial later) fairly often and there is only one ingredient in it: Milk. I add fruit to it when I eat it but it is very simple. That’s why I recommend Chobani because if you get the one with the fruit on the bottom, the ingredients are very simple and easy to understand. It does have raw cane sugar in it, but that is a natural sugar that is better for you than beet sugar and is used only in a small amount. It is a sugar your body can recognize and isn’t modified in any way. It really makes a difference. You can also buy the Chobani plain Greek yogurt and add your own fruit. The Greek part is important because it is double the protein of regular yogurt!

13) Can I still call it baby weight when the baby is 18 months old?

Yes.  And if your baby is say, in her 30s, still call it baby weight.  Having babies changes our bodies forever- Embrace it and be thankful for it, but get healthy and down to a normal post-baby-weight-for-you on this plan.

14) WOOHOOOOOO!!! Down 2 lbs since MONDAY!!! Passed a wall on the scale that I haven’t been able to get under for YEARS!!! Thank you, Corrie!!  The exciting thing is….I can live this way. So tired of sneaking 3- 100 calorie packs at a time and NEVER feeling satisfied and ALWAYS feeling deprived and still not losing weight!

That is why I eat this way- it makes me feel satisfied and not deprived. It also is reasonable and doesn’t make me give up for eternity the treats I enjoy or use foods I hate. It doesn’t require I cook two separate meals for my family, either, which is just not sustainable. That is why I created this system and I can’t tell you how excited I am that it is working for you.

15 & 16) So, I’m realizing that I need to eat smaller portions so that I am hungry enough to eat 5 x’s a day. Is the chocolate meant to be eaten totally alone or can it be incorporated with a snack.

Yes! Make your portions smaller, just keep the ratios the same of protein to carbs. I eat the chocolate totally alone just before bedtime, but it could be incorporated with a snack, I think.

17) I know you always eat fat with the protein, but are you saying you also ALWAYS eat an equal amount of carbs?

No, sometimes I just have a handful of nuts and no apple for a snack, for example, if I am not very hungry. But don’t skip the carbs for two meals/snacks back to back because your brain needs some quick sugars found naturally in foods to function properly. And don’t ever have the carbs without the protein.  

18) Would avocado be a good fat to add?

Yes, a little avocado is always good!!!

19) If I stay on this plan forever, will I keep losing 2-3 pounds per week no matter what?

No.  In my experience on this plan, you will continue to lose until you reach a healthy weight/BMI for your body.  Then, the weight loss will stop but you will continue seeing improvements in your skin, hair, blood pressure, and every system in your body as the old cells (made from your processed foods) continue to die off and are replaced by new cells (made from your healthy eating on this plan) are formed. If you have an unhealthy goal weight for your body, adjust your thinking. Here is a chart to help you: (from freebmicalculator.net)

Also, there are medical conditions which may make it difficult for your body to release the weight.  If you have a thyroid condition, or kidney problems, or take steroids for autoimmune disease, etc., it may take longer to see a move on the scale… but you will still be healthier and it is worth the change!

20) Do I have to exercise?  I hate exercising.

Yes and no.  No, you don’t have to exercise to lose some weight and become healthier just from the eating plan.  However, if you don’t do some kind of strength training 2-3 times per week, you will see less of a move on the scale and you will get flabbier where the fat is leaving instead of looking trimmer and fit.  Here is my simple workout for the first four weeks.

21) Why did I see a bigger move on the scale the first week than I have any week since then, even though I am still losing?

Your body will release a little more the first week because it will release water weight first.  Then, it will just be releasing fat the weeks after that.  So, pick up a pound of butter, stack it on a plate and really look at it.  Know that for every pound you lose, you have lost that much weight in FAT.  It is a very good feeling!

Still have questions I didn’t cover?  Send them to me or comment below and I will cover your question in a future Q&A post!

Corrie Mims

Joy Dare, continued:

118.  A sweet and quiet Valentine’s night with my Cowboy since my Mama asked if the three older Hearts could spend the night with her.  I cooked a delicious shrimp and broccoli meal (served over pasta for Cowboy, with brown rice for me) and we had uninterrupted time to just enjoy one another.  What a gift!

119.  Two more verses committed to memory in my Romans Project challenge!

120.  Another move on the scale.  Thank you, Lord, for continuing to help my body move in the right direction toward health and fitness!  Thank you for the temple you gave me.

 

To the Cowboy Who Will Never Read This… Joy Dare #111-117

You mended me like a worn out fence.

You took all the tiny, ugly, angry little pieces of my heart and

slowly, perfectly put them back together again.

That is your way.

You fix things.

You have been my Boaz, Hosea, Samuel, Isaac…

You have been like Jesus.

Steady and sure, strong yet tender,

always, always there.

I watch you on the backhoe,

digging and moving and packing and smoothing…

just as you did with my brokenness.

Your love woke me up, made me new again,

gave me hope and home.

To the Cowboy who will never read this because he only reads his Bible and researches farm needs,

who wishes Facebook and social media would collapse into dust…

who deals with everyone exactly the same, never puts on airs, hates the phone and change…

You changed everything that was normal to you just to love me… to love us.

To the man who makes the exact same morning sounds as every other day in the exact same order,

who wears only gray socks and gray t-shirts because clothes are just a necessity,

who looks at me like I’m beautiful, whole, treasured…

You still make knees weak, butterflies stir, voice catch, breath quicken.

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To the Cowboy who doesn’t like Valentine’s Day because it is a silly marketing ploy and thinks holidays are frivolous in general…

There is nothing everyday about your everyday love.

Your life is daily poured out in a Valentine to me.

Actions, not words, speak love from a Cowboy.

And this Cowboy is Mine.

And I…

I am forever, his.

 

Corrie Mims

Joy Dare:

111. My Cowboy Valentine. He came directly from Your hand, Lord. Of this I am sure.

112. TenderHeart’s allergy testing yesterday, that it is over and that we finally have answers and a treatment plan.

113. Kelsey’s willingness to babysit and make busy bags and always come at a moment’s notice. She is a treasure.

114. Cowboy’s mom who took on most every duty of mine she could this week while I have been sick- errands, childcare, running TrueHeart and TenderHeart to activities.

115. The ability to eat real foods, and how they make me feel.

116. SweetHeart’s one success in the little potty. It really was an exciting blessing for this mom of four.

117. The way you have loved me, and shown me, with your Son. I love you, too.

 

 
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Posted by on February 14, 2013 in 1000 Gifts Joy Dare, Uncategorized

 

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Weeks One Through Four Workout Plan

 

For those who are interested in the way I workout, I will post my plan and update as it changes.  I have 16 weeks worth of training exercises that I printed online years ago which doesn’t exist in that form anymore.  I don’t want to infringe on any copyrights but I have modified things to fit my life anyway so they aren’t the same as the original.  The exercises increase in intensity gradually every 4 weeks, but never take more than 15 minutes.  I will post free links to videos of the exercises in case you don’t already know what they are (but I am NOT posting videos of ME doing the exercises.  Don’t even ask.  It is not a pretty sight when I exercise, but it gets the job done!) Simply click on the name of the exercise to link to the video.

I do the strength training 3 times per week, alternating between workout 1 and workout 2.  So, the first week I would do workout 1 the first exercise day, workout 2 the second day, and workout 1 again the 3rd day… with at least one rest day between each workout.  The second week, I would start with workout 2 the first day, workout 1 the second day, and back to workout 2 the third day.  Follow me?

I workout in super sets of two exercises per set.  You will understand more as I tell you the routine, but just know that the exercises are grouped and you will repeat the super sets of two exercises several times before you move on to another set of two different exercises.  I will give you the repetitions or reps (number of times you complete each exercise) as well as the number of sets (number of times you complete the sequence of two exercises including all the reps before you move on to the next set of different exercises). 

Workout One

A.  8-10 squats followed immediately by 10-12 bench back extensions (I use my ottoman), rest 30 seconds and do them all again and rest 30 seconds. Then, by week 3, you should repeat them all again for the third time.

B.  10-12 hip extensions immediately followed by 10-12 kneeling assisted push ups (a “girl” pushup with hands on an ottoman or bench). Rest and repeat, just like with the first set.  Again, add an extra third set by week 3.

C.  6-8 bird dogs each side followed by a 20 second plank, rest and repeat, adding another repeat by week 3. 

You get the idea?  Okay, so shorthand now for

Workout Two:

A.  6-8 split squats each side, 10-12 stickups, rest and repeat, by week 3 rest and repeat 3rd time

B.  6-8 one-leg hip extensions each side followed by a 20 second side plank, rest and repeat with plank on other side.

C.  8-10 Y squats followed by a 20 second push up plank, rest and repeat, add 3rd set by week 3. 

If you don’t like these exercises, just find some kind of strength training exercise you like, and do it.  That’s the most important thing and the hardest thing… to do it. 

Also, I alternate these strength training workouts with walking briskly on the farm for 30-40 minutes three days per week.  If you don’t like to walk or its raining or whatever- just do something.  Swim, ride a bike, play the Wii Fit, run in place in intervals, or use the Couch to 5K running app on your iPhone… just find something you like to do that gets you moving constantly for 30-40 minutes and DO IT.

That’s all.  It will really speed up your weight fat loss and will make you feel incredible!  You will start seeing waist definition almost immediately, and yes, you will get sore… but the good kind of sore.  And the more muscle you build, the more fat you will burn.  It is an awesome snowball effect that happens.  Get ready for the new you!

Corrie Mims

 
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Posted by on February 11, 2013 in Uncategorized, Weight Loss Journey

 

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Perfect Brown Rice Recipe

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Here is my recipe for the most perfectly nutty, slightly chewy brown rice and the way I serve it in single portions to fit my healthy eating plan.  You may use any brown rice you like as long as it is not quick-cooking rice.  It is so easy and delicious, you will wonder why you have been eating white rice all this time!  Preheat your oven to 375 degrees.

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First, you need a Tablespoon plus a teaspoon of real butter.  And a 9 x 13 casserole dish.

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Now, you need to pour 4 2/3 cups of water into either a small pot to heat on the stove or a microwaveable bowl.  Add your butter and 1 teaspoon of sea salt.  Use filtered water if you have funky tasting water.  Put it in the microwave or on the stove and heat until just boiling and butter is melted.

 

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While it is heating, pour 3 cups of brown rice into a 9 x 13 casserole dish.  Spread it out evenly over the bottom of the dish.

 

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Give the water/butter/salt mixture a good stir and pour over rice in dish.  (And by all means, turn baby in Maya Wrap away from the hot water.)  Stir the rice gently to settle any displaced rice back into an even layer.

 

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Cover dish wish a DOUBLE layer of foil and seal carefully with your hands all the way around.  Place in oven and bake for 1 hour.

 

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Remove from oven and carefully remove foil.  Fluff rice with fork and cover with a clean kitchen towel. (I know, sounds crazy, but it is important!  Just do it!)  Let rest for 5 minutes.  Set your timer.  Then, uncover rice and fluff again.  Allow to sit for 5 more minutes before serving.  If I am not eating right away, I allow it to sit for 15 more minutes and then begin the packing and freezing process.  This is how I do it:

 

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One heaping 1/3 of a cup spooned into a cheap plastic sandwich bag.  Don’t use the nice thick ones.  Really.

 

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Flatten and seal by patting vigorously with your hand, creating a single layer of rice.  Burp the bag a couple of times to get most of the air out.

 

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Stack the bags of flattened rice (you should have at least 17, up to 20 of them) and store them just like this in your freezer.  When you are ready for a serving, grab one of the bags, poke a few holes in it with a fork, and microwave just until it begins to puff up like the bag is going to explode.  Remove carefully from microwave and pour onto plate.  You may also add it to a hot skillet as an alternative and it will be ready in seconds.

It really is the perfect brown rice!  Try it and let me know what you think.

The pictures are courtesy of TrueHeart who blogs pictures only over at http://www.developedphotography.wordpress.com  She wasn’t happy with the rushed job in poor lighting I was requiring her to do, so check out her regular work.  She will be thrilled to see her blog stats rise with number of views, and I love it when she is happy!  Thanks a bunch.

Corrie Mims

 
 

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Eating Out, Working Out, Reaching Out… Joy Dare #107-110

Please forgive me for not getting this posted the last couple of days.  We have had much sickness at our house which makes it hard for me to find the time to type a post.  I have tried to answer individual questions on Facebook and texts, but know many of you are anxiously waiting for more details!

Let me start with the good stuff!  I weighed Saturday morning because that will be my weekly weigh-in day.  (Oh, that reminds me, you should weigh yourself once a week ONLY, at the same time of day, naked or with very light clothing preferably :-), and before breakfast.  Write your weight down!  I use the Wii Fit because it charts my weight and lets me set my goal weight, shows my BMI, etc.  It is a great tool, but don’t go out and buy it if you don’t already have it.)

From Tuesday when I started the plan until Saturday, I lost 3.3 pounds!  I weigh around 137.5 now.  Something about dropping below 140 made me want to squeal. Which I did.  And so did TenderHeart and TrueHeart.  They are amazing encouragers, always in my corner.  K. has been very, very sick.  I think she has pneumonia after listening to her lungs with my stethoscope, and she it at the doc this morning.  Even with all of that, she stuck to her plan, and has lost a total of almost 8 pounds since her start date!  Her original weight was 214 and she is down to 206.8.  So, so proud of her!  Would you join us in making your weigh-in days on Saturdays?  I promise not to post your actual weight if you do not want me to, but would love to post pounds lost every week and total pounds lost for all those following the plan.  Talk about a boost!  That would certainly be one.

Which brings me to us Reaching Out.  I have created a secret group on Facebook for only those following the plan or who are seriously wanting to start following the plan.  None of the posts will be visible to anyone who is not a member of the group and everything will be completely private to our group.  This will be a great way for us to encourage one another, a place for me to answer questions, and will provide accountability as well (and relationship!  We were made for relationships!) I will have to add you personally to the group because of the nature of its privacy settings, so if you would like to be added, you will need to contact me in some way (Facebook, text, or whatever!) so I can add you.  For those who are not my friend yet on Facebook, here is a link to become my friend:  https://www.facebook.com/corrie.c.mims

Now, for Eating Out, I wanted to give you an idea of what my meals look like when I have to do fast food during the week because I am stuck in town for an appointment or errands.  The truth is that I only eat one of three places:  Chic-fil-A, Zaxby’s, or Wendy’s.  This doesn’t mean you can’t eat other places, but these are my picks and you can decide what to eat at other places based on how I eat at these.  At Chic-fil-A, I order the grilled chicken nuggets (8) with a side salad and a diet lemonade.  I don’t use the croutons or honey-roasted sesame seeds that come with the salad, and I eat hot sauce on it as my dressing (though you could take your own dressing as well).  Sometimes, I get the fruit cup instead of the salad.  Occasionally, I order the grilled chicken sandwich which comes on a whole wheat bun with lettuce and tomato, but when I do, I don’t get any sides with it because the bun is pretty large and carby.  You could always remove the top to help with that, but what can I say, I like a sandwich now and then and I don’t want to eat it with a fork.  When I eat at Zaxby’s I order the grilled chicken salad and ask them to hold the crunchy topping.  Again, I use their Tongue Torch as dressing or take my own.  It is unfortunate but I haven’t found a dressing in a packet yet that fits my eating plan.  At Wendy’s, I have their chili and a side salad.  You get the idea.

K. is keeping a food journal for me, and she and I sat down Saturday and went over her week of food choices.  It helped us find where there were some questionable (though unintentional) choices and we corrected them for this week.  I am more than willing to help any of you find solutions and possible sabotages in your eating, but to do so, I will need a completely honest account of everything you put in your mouth.  If you try this and don’t lose weight but have no record of what you are eating, I can’t help you find the culprit.  (You can send it in a private message to me and I will answer privately.  I will never share your eating journal without permission.)

I am getting lots of questions by private message, facebook comments, and texts, and I want to address a few today.  The most asked questions involve Working Out.

My workout is very simple because I am not one of those people who love exercising.  I do love the way a workout makes me feel and how it makes me look, however!  The most important part of working out on this plan is strength training.  I don’t go to a gym and I don’t have much time on my hands, so I do a simple 15 minute workout using my body as the resistance.  I printed out a workout years ago that I bought online, but I have modified it somewhat.  I am going to post separately today the first week’s workout plan with free links of how to do the exercises.  The workouts increase in intensity but gradually (thank goodness!) and I will walk you through it step by step.

K. and I also take a 30-40 minute walk on the farm three times per week, but don’t ever skip your strength training in order to walk. If you only have time for one exercise, make it the strength training one. When you walk, don’t use a treadmill if at all possible.  Get outside with sunlight on your face.  Look straight out while you walk instead of at your feet.  You will be amazed at what sunlight can do for you emotionally and mentally, and you definitely need it physically for Vitamin D!  Here’s an offer for my local peeps… You are more than welcome to come take a walk with K. and me on the farm and pick my brain while we walk!  Just message me privately and we will set up a time.

Again, Reaching Out, for those who aren’t close by- maybe you could find a friend on the Facebook group who lives close to you or maybe you know a friend who would partner with you in this challenge.  It does help so much to have the encouragement and accountability of not doing this alone!

I am planning a marathon of posting today, since I am behind… so stay tuned for the first workout post, a question and answer post, and the much-anticipated brown rice recipe post (TrueHeart took pictures of me making it this weekend, so all I have to do is type up the instructions and upload the pics!)  Also, don’t forget to message me if you want to be a member of our secret group.  Oh, and one more thing… Any ideas for a good name for my plan?  I named the group “Corrie’s Health Plan” but surely there is something more creative out there I could be calling it.

Bless you all for reading and taking this journey with us!  I can’t wait to start hearing how many pounds you dropped your first week on the plan.

Now, for more Joy counting…

107. 108. 109. 110. Four Times I Heard Laughter… The text conversation I thought I had with Victoria but was really with Ashley and the hilarity of it when I realized it.  I haven’t belly laughed like that in a long time!  SweetHeart laughing hysterically at Granddaddy’s silliness.  The sudden fall in our hens’ egg production and the discovery by Cowboy of the clutch of 13 eggs hidden by our porch.   We laughed together thinking how our hens needed to be closer to their humans for protection of their eggs! And lastly… how do I say this… a cousin farmer dropped his gorgeous Australian shepherd female dog (who happens to be deaf) off for a “visit” with our male border collie Rocket.  That’s about all I can say here, but the courtship has been hilarious in. every. way.  And whatever you’re imagining, it is funnier than that.  Seriously. 

Corrie Mims

 

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