Tag Archives: weight loss

Mom’s hot chocolate

Here is a recipe that takes me back to my childhood. Growing up, we had a large Tupperware container of this mixture sitting on the kitchen counter during the cold winter months. I came from a large family (4 siblings), which means my parents had to make a lot of sacrifices. We considered this a luxury item.

Here’s the recipe:

4 cups nonfat dry milk 1.5 cups instant chocolate mix 0.5 cups non-dairy creamer 0.75 cups confectioner’s sugar

Add the dry ingredients together in a bowl and whisk thoroughly. Two batches of the above recipe makes enough to fill a two quart container. I substituted Ovaltine chocolate malt for the instant chocolate (a.k.a. Nestle’s Quick) because it’s caffeine free. I prepare my hot chocolate by putting 1/3 of a cup of this mixture into mug and adding 10 ounces of hot water using a Keurig. Stir and enjoy!

During my weight loss campaign, I have a cup of hot chocolate most evenings as my luxury item for the day. If I did the math right, each serving of hot cocoa has 165 calories and less than 1 gram of fat.

March 1: weight loss kickoff

And so it begins! Starting today I’m modifying my eating and exercise regiments. The plan is to lose 22 pounds and average at least 10,000 steps per day as recorded by my Fitbit (70,000 weekly). Included in the 10,000 steps will be at least one 20 minute walk daily to elevate my heart rate.

With great sadness I will give up diet killing snack nibbling that pads calorie intake and frustrates attempts at weight loss. I plan to increase my water intake daily to aid fat burning. I also evoke portion control on evening meals.

I endeavor my fight until this goal is accomplished. Milestone victories will include a reward (tbd). I’ve marked some milestones at -3 lbs., -7 lbs., -12, lbs., -17 lbs. and -22 lbs. As the days get warmer I intend to ramp up my exercise routine, which will increase the number of steps recorded on my Fitbit.

I decided to allow one luxury in this round of weight loss, an evening mug of hot cocoa. I’ll include the recipe for Mom’s hot chocolate mix in a future post. Since it’s a homemade recipe, I can control the amount of each ingredient added.

My spirit will focus on how fortunate I am to be healthy at this stage of my life. Using the Psalms I will meditate on the many blessings I currently enjoy and the value of my life in God’s eyes. If I have a bad day trying to maintain my regiment, I will acknowledge it, pick myself, and keep going.

Hear me, Lord, and answer me, for I am poor and needy. Guard my life, for I am faithful to you; safe your servant who trusts in you. You are my God; have mercy on me, Lord, for I call to you all day long. Bring joy to your servant, Lord, for I put my trust in you. Psalm 86:1-4

Losing weight

One thing I’ve learned about weight loss over the past several decades, it’s not as easy as it used to be. When I was younger, I was much more active and my metabolism was higher, therefore I burned more calories per day. I could “cheat” on a diet and get away with it. Oh my, how times have changed.

For me to lose weight now I need to employ a more holistic approach. Weight loss will have to include mind, body and spirit. Otherwise, I am likely to fail. Now the trick is to figure out how to do that.

The mental aspect: I intend to write down on paper a start date and what I plan to accomplish. For me, seeing something spelled out reinforces it. This includes breaking down my main goal into smaller milestones. The physical aspect: this includes the obvious, diet and exercise. I intend to spell out the regimens I will use. The spiritual aspect: this adds a mystical element to it. It attempts to keep my mind and body from wanting what I am denying it. When I reward a milestone (sub goal), I bolster my spiritual and mental well-being.

So, if I want to lose 20 pounds I should break it down into a few smaller milestones and capture those in writing. I should decide what type of diet I’m going to use, whether it’s low carb, low fat, portion control, if I’m eliminating snacking, etc. My plan needs to include what form of exercise I’m doing, whether its counting steps with a Fitbit or exercising for 15-20 minutes, etc. Spiritual discipline, I’ve discovered over the years, can bolster mental and physical capabilities. Personal devotion can play a part. Also, focusing on having a positive attitude and being thankful for what I already have and not what I lack (or can’t eat) has a bearing on how long I can endure a diet.

Have you set a “Red Line” for your weight?

A few years ago I got off the couch to train for a five kilometer fun run. One major obstacle impacting my training turned out to be my weight. I carried an extra 25 pounds with me everywhere I went.

The whole process leading up to the 5k event took about nine months. It took all of that time to shed the weight. Training turned out to be the easier part. Being in my sixth decade, losing the weight is much harder now than it used to be. So, I decided to set a red line for my weight. I promised myself if I ever breeched it I would address the issue right away.

During much of the covid-19 crisis, I was pretty successful at staying under my target weight although I flirted with it frequently. That is until I stopped weighing myself some time after Christmas. When I jumped on the scales last week I was considerably above my red line. For the next several days, I jumped on the scales at different hours of the day hoping the result would change but it didn’t. Stay tuned!

Consider setting a “red line” to manage your weight goals.

Peanut butter and fruit

I read an article recently that championed eating peanut butter with fruit. I love apples and I love peanut butter so it sounded like a great idea. The combo is said to offer a good balance of protein, fat and fiber. A tablespoon of peanut butter with an apple offers a healthy alternative to snacking.

I also carry a small container of peanut butter and a teaspoon with me in my sack lunch. I eat a spoonful of it with my banana on my morning coffee break at work. The carbs in the banana boost your energy level (as does the coffee) and the protein in the peanut butter is said to prolong the effects of the energy boost. Bon appetit!