finding a system.

One of the hardest things for me when I first started trying to lose weight was finding a system that worked for me. I wanted a realistic solution, not a temporary fix. For me, that meant avoiding systems where you cut out a staple food such as bread. Joining programs that sent you meals was a no go as well. So what's left?

At first I tried to count calories. That just didn't work for me. There are a couple of reasons for that. I used an online calorie calculator to determine I could consume around 1,700 calories a day if I wanted to lose weight. It was difficult for me to grasp how much something impacted my daily allotted calories when I was dealing with such a large number. It's not that I am bad at math, because I'm not, but for some reason I just couldn't quite get used to counting my calories in this way. Secondly, all that is evaluated using this method is the amount of calories you consume, not how bad those calories were for you. That just wasn't good  enough.

So what do you do when the simplest option doesn't work and you also don't want something that will be complex and take a lot of time. For me, the middle ground was weight watchers. I have never actually joined or followed the program exactly how it is laid out. I turned to the internet and found some helpful sites to guide me in the beginning. At some point, Weight Watchers switched to a newer version called Points Plus. I decided to stick with the original system since I wanted to avoid paying a monthly fee to Weight Watchers and it was simpler. 

The first step is to determine how many points you get daily. The best calculator I found for this is in a web forum. Here is the link. Currently I get 22 points a week. That number is much easier for me to grasp and understand  than the 1,700. 

Not only is the number more user friendly, but Weight Watchers takes fat and dietary fiber into account when calculating the point value of food. I recognize these variables are not the only ones that matter, but it's a lot better than ignoring all of them. A good example of how this really can impact your diet is a small fry at McDonald's. It contains 230 calories,  11 grams of fat, and 3 grams of dietary fiber. If I was just counting calories, that would be about 14% of my daily intake. However using Weight Watchers, it comes to 5 points - or 23%. That's a pretty big difference. 

To calculate the points, I again use an online calculator. The link to the one I use is here. Obviously  I use the one labeled "Previous" since I am not using the points plus system. 

The best part of weight watchers for me is that it has helped me to understand what foods are healthier options for me. I may not always have access to the calculator or to the nutritional facts of the food I am eating, but I feel better prepared to make a knowledgeable choice after using weight watchers for a while. It has also taught me that eating what you like is okay - as long as it is in moderation and it may mean cutting back somewhere else that day. 

I have had a lot of success with Weight Watchers, but it took me a while to find a system that worked for me. Good luck finding one that works for you!

saturday in madison.

This Saturday was well spent. Steven and I made our way to Madison, IN to spend the day together. That afternoon we walked around Madison exploring the little shops they have. It was fun to go somewhere so different from Louisville and we were lucky enough to have the perfect Fall weather.

Around 5 pm the shops began to close. (Crazy, I know!) Then, Steven and I went to this adorable little coffee shop called Madison Coffee and Tea. We sat around and talked for about an hour. I loved being able to sit by the window and see the scenery of Madison rather than a busy road like we are used to at home.

When we finished up our coffee, we made our way down to the river. There they had a "Scenic Tour." Basically, it was a lighted walking path along the Ohio river. Steven and I spent the majority of our evening walking the path. 

How exactly does this relate to "Healthy Living?" The whole point is Steven and I could have spent the day sitting around on the couch watching Netflix (which we love to do), but instead we spent the day walking around a new place. Just because you aren't throwing your running shoes on and heading to the gym or eating a salad instead of a hamburger, doesn't mean you aren't making "healthy" choices. I strongly believe one of the first steps to creating a healthy lifestyle that will be permanent  is to live a more active lifestyle. Don't spend all of your free time laying on a couch staring at a television. 

out with the old, in with the new.

Just last week UofL opened up the new rec center for it's students. I can honestly say I am surprised by all of the technology and advanced equipment they incorporated in. As far as I can tell, UofL did not cut any corners when equipping this new facility. 

Today Jessica and I finally had the time to do a little more exploring in this 128,000 square foot gym - let me tell you, I was not disappointed. The ellipticals, treadmills, and stationary bikes on the first floor are all equipped with touch screens. I'm still trying to figure the technology out because it is not the most user friendly interface, but if I can manage to find Netflix, I'll be sold. So long, Planet Fitness! 

Next, Jessica and I ventured upstairs to some of the leg, arm, and ab machines. THESE THINGS ARE NO JOKE. Sitting down on the Leg Press machine, I was fully prepared to do my normal resistance level. Not at all... The entire machine moves with you, engaging your core in the exercise as well. It is hard for me to explain just how difficult these machines are compared to ones I have been using. I was taken aback by just how little I could do well. 

After an hour long workout, (time flies when you're having fun??) Jessica and I grabbed a light lunch at Zest Bistro, which is also located in the rec center. I liked that they had calories listed by all of their main entrees. I feel like that makes students more aware of what they are consuming. There weren't a ton of options, but I like that there is a lighter choice for us on campus now. Plus, I had their Mango smoothie after a workout last week and it was exceptional. There is no doubt in my mind that fresh fruit was used to make it.  

Overall, I am excited about this new gym. It is an astronomical improvement from the SAC. I for one will not miss the hot, humid air that reeks of sweaty feet filling my lungs as I jog on a treadmill. I know it's a gym, but come on - I should be able to walk in without wanting to pass out. The equipment is not even comparable. From crickety, old machines to ones with wi-fi enabled touch screens.. That's what I call an upgrade. And, aside from the technology, I feel like the workout I get on the new machines is abundantly better.

I can't wait to do a little more experimenting with some of the new machines. They also offer free classes like Yoga and Weight Training to UofL students. I am excited to give those a try. 

Moral of the story, the new rec center rules. 

hot yoga on a cold morning.

Saturday I experimented with a new form of exercise. Jessica and I ventured outside of our comfort zones and went to a hot yoga class. Let me just tell you, I have a whole new level of respect for people who can contort their body into the various positions the yoga instructor calls out. 

It started out cozy. It was a rainy Saturday so being in a quiet, warm and dark room had its perks. However, it didn't take long to realize I was out of my league. It was apparent that Jess and I were the only beginners in the room. Anyone who has ever said yoga is easy is so wrong. This is one of the better workouts I've had in a long time. It was... fun (in a painful sort of way) to push my  body past the limits I thought I had. 

I expected to go in for a peaceful workout.. Man, was I wrong! I do think that it would eventually be a relaxing thing, but the first class was mentally and physically exhausting. Yoga takes an extreme amount of concentration. I found this hard to do while thoughts like "Is this supposed to hurt there?" and "I didn't even know a human body could do that..." were zipping through my head. 

Overall, I think yoga could be a great thing. If it was something I could work at - like any exercise, I think the benefits would be huge. However, realistically prices for monthly yoga memberships are out of my budget. The only way I was able to attend this class was a free trial pass I received at my work's health fair. I am considering trying to find free YouTube videos that walk you through it, but I feel like I need an instructor to watch and ensure I have good form. 

For anyone that is wanting to give yoga a try, here are a couple of tips. 
1. Start off in a beginner's class. Just because you work out does not mean you should jump up to the normal classes. Most likely you will realize yoga is stretching and strengthening muscles you didn't even know were there. 
2. Look for places that offer community classes at a discounted rate. I know the place we went to, Yoga on Baxter, offers a community class every Saturday morning for just five dollars. 
3. Set up in the back of the room so you can observe the more experienced students before attempting the various positions. There is definitely a learning curve associated with yoga. 
4. Call ahead of time and make sure the place you are going rents yoga mats at a reasonable price. I wouldn't recommend purchasing your own mat until you know it's a form of exercise you want to pursue. 

Thanks for reading!

Melody 

enjoy the journey.

It seems to be easy to get caught up in the idea of your long term goals. I want to be skinny. I want to be healthy. I want to be fit. I want to be... 

STOP

Take a breath.. It is important to not only look into the future at what you want to be, but enjoy where you are at now. You will never get this time back - don't overlook the present while you're focusing on the future. The process of finding a healthy lifestyle for yourself should be something that you enjoy. If you don't allow yourself to have fun doing it, most likely it won't take long for you to slip back into old habits. 

I am all for using working out as alone time, but some days working out seems like nothing but a chore to add to your seemingly never-ending to-do list. On days like this, look for ways to make exercise fun. After a particularly challenging week, I was ready to toss my daily exercise to the side. If it wasn't for Jessica, one of my very best friends and partner in this healthy lifestyle exploration, I would have spent my evening sitting on the couch behind a textbook. However, we encouraged each other and got to spend time jogging in this beautiful weather instead. That beats being cooped up inside any day. 

Two and a half miles later, we not only had managed to squeeze in a good amount of much needed girl talk, but a nice workout as well. That was a win-win in my eyes. 

Remember not to get bogged down with a routine. Do what you need to do to make this journey enjoyable for you. Mix things up, enlist a friend, or do whatever it is that will make the time you spend working towards your goals good for you. 

-Melody

celebrating small accomplishments.

Last semester I lost 15+ pounds. I had a summer full of bad diet choices and found myself gaining 5 pounds back. At the start of the semester, I decided to rededicate myself to the goals I had the prior semester. I have hit my first milestone of the semester! From the beginning of this semester, which started mid-August, I have lost 10 pounds.  

 It is refreshing to put on my old clothes and feel extra room I no longer need. I generally don't share my size with the world, but I am just so excited to be back in size 10 jeans. I am by no means where I want to end up, but that doesn't mean this is no big deal. Losing a jean size is something to be proud of - and let me tell you, I am proud.

I celebrated this accomplishment with a new pair of jeans. Nothing like a new pair of jeans to boost your self confidence a little. Here's a tip though, don't spend too much money on staples such as jeans if you are planning on losing more weight. I scored these Express jeans at T.J.Maxx for 20 bucks. 

Thanks for stopping by and sharing in my celebration. I would love to hear about accomplishments

you have made. 

-Melody

beware of binge eating.

Since fall break I have been having trouble getting back on track. I made the mistake of adopting the "It's fall break, I can eat whatever I want" mentality last week. Now, I am back in my regular routine, but my diet is not bouncing back quite as fast. 

It is always a lot harder for me to start back up once I "take a break." This goes for exercise as well. Once I am back on the right path, I quickly remember how much better I feel both mentally and physically - but those days leading up to this realization can be rough. I wholeheartedly stand by the idea that you should occasionally splurge on a diet.. it should feel like a lifestyle change, not a punishment. However, these weekend binges have become a bad habit of mine and it's getting increasingly more difficult to bounce back from them. 

My number one tip is to AVOID BINGE EATING. However, it would be hypocritical of me to pretend like that is an easy task. You will occasionally have a lapse of self control - let's be honest.. it's inevitable. Here are a few tips to get back on track.

• Pick a day to recommit - the earlier the better. I try to aim for the next morning. 
• Make sure you are not trying to compensate for your splurge by not eating - that will not help. The idea is to make a healthier lifestyle, and while losing weight may be part of that, starving yourself is not going to lead to better health. 
• Don't make excuses! Everyone is busy - that's no excuse to indulge in a Big Mac then skip the gym. If anything eating healthier and working out will just increase your productivity. 
• Think positively about your goals. Don't think about how hard it will be, but how amazing you will feel once you get there. 
• Focus on how far you've come. It's okay to be proud of your accomplishments, even if you have a ways to go to reach your ultimate goal. 
• Drink plenty of water.Sometimes we confuse thirst for hunger. I like to keep my tervis at my desk. If you have trouble drinking water, you need to work on making it a habit. This was something that was difficult for me. I eventually figured out drinking out of a straw helped me.  

Tomorrow starts my challenge to get back on the right track. Hopefully, with these steps it won't take too long. Thanks for reading!

-Melody

eat local honey, improve your allergies

Hi, all! Today, I went to our local "Flea off Market." I have been dying to check it out for a while now and finally had the opportunity. This month a man was there with his local honey. I've heard some great things about the health benefits so I decided to give it a try. 

It is said that honey can help with your local allergies. Just about anyone in Louisville would look at that as a plus - it seems as if we are bombarded in just about every season with things to make our allergies go nuts. Finding a natural way to lessen the impact would be so much better than pumping our bodies full of over the counter allergy medicine. The idea behind the process is that honey of local bees will have the local pollen in it. By eating the honey, you should slowly build "immunity" to those allergens. 

I have personally never been a huge fan of the flavor you get from honey, but I've never really given it a fair chance to win my affection. However, between the benefits of replacing sugar and artificial sweeteners with honey and the chance to lessen the impact of my allergies it's hard not to give it a try. 

I am not entirely sure what the best ways to incorporate it into my diet will be. I am thinking of using it as a spread on bagels or toast and as sweetener in my coffee. Sounds like it's time to hit up Pinterest for some more inspiration. Be sure to comment below with any tips you guys have!

-Melody

adventuring.

It seems to be easy to get overwhelmed by the everyday stress of school, work, exercising, and focusing on eating well.. I know this has been the case for me here lately. Sometimes,  a day of fun with a great friend is exactly what you need. Saturday was exactly that for me!

Admittedly it was not at all a "good day" for me as far as watching calorie and fat intake - but who cares? I have made great progress so far, and everyone needs a break sometimes. Saturday was a day for fun, not feeling bad about the extra calories I was eating. And while I did not go for a run or hit the gym, the day did involve a lot walking in the Nulu district downtown.

Mine and Jessica's day started with some antiquing and brunch in the Nulu district of Louisville. We ate at Toast on Market. This was such a cute place with some of the best customer service I've ever had - not to mention their heavenly coffee. The atmosphere was adorable.. I can't wait to make a return visit.  After brunch, we were surprised to find the Nulu Festival going on just down the block. We Spent the next couple of hours walking around and browsing the booths of local vendors.

Next we ventured to Mellwood Art Center for a Therapeutic Painting class. It was so much fun to express myself in a new way. Big thanks to Jessica for such a great Birthday present!

Overall, the day was a great way to unwind after a particularly challenging week - and there's no way that does not promote healthiness. Saturday was filled with good company, adventure, and a lot of laughter. Doris Lessing says it best - 

"Laughter is by definition healthy." 

As always, thanks for stopping by!

- Melody

out of the office.

Hello! Today I totally felt the pull to get outside, but that isn't always as easy as it sounds. While juggling 15 credit hours and 25+ hours a week at my internship, getting outside during the week sometimes is restricted to the time I spend walking to and from my car. 

I work in a central part of the city downtown. This means I have many tempting restaurant choices for lunch all within a short walk. There is even a food court full of all the fast food I love to hate in the same building I work in. Days like today, when the weather is so great and the office seems so dreary,the pull I feel to go out to lunch is even stronger. 

Don't worry, there is a solution. This desire to eat out is caused in majority by my desire to get outside. Today, to get the best of both worlds, I took my packed lunch outside. 

Obviously, this was much healthier than the various options I had to eat out. Even when eating somewhere like Subway, it is better to have complete control of the foods you are eating than to assume what is in the things being served to you. That being said, I'm not saying you should never eat out - I sure do.. However, do so sparingly. Don't just waste it on a day you're tired of being at work. 

Hope you are having a good start to your week!

-Melody

welcoming fall.

Hello, again! Tomorrow is the first day of fall! This is particularly exciting for me because fall is my favorite season. I can't wait to break out my scarves, boots, and  pumpkin everything. Tonight I am getting together with a group of friends to celebrate the beginning of such a great season. It's a good excuse to hang out with some good company, don't ya think? 

Our hosts are generous enough to be providing us with white chili for dinner tonight - a perfect fall dish. The rest of us were asked to bring a side or dessert. I personally believe it isn't smart to try to completely skip out on eating what everyone else is at events just to "be healthy." It's all about moderation. 

Desserts are a weak spot for me.. To make sure I didn't go completely overboard  on the delicious, sugary treats that will no doubt be there, I decided to make a dessert of my own that was a little less fattening. In honor of tonight's theme, I am making Skinny Pumpkin Fluff Dip. It was my first time making this, but it did not disappoint. 

I used a recipe I found on Pinterest and adapted it to be the "skinny" version. The original recipe came from allrecipes.com. 

1. 16 oz fat free whipped topping
2. 1 box cheesecake pudding mix
3. 15 oz can pure pumpkin
4. 1 tsp pumpkin spice

Simply mix all of the ingredients together in a large bowl!

The finished product is pretty good - not gonna lie. I am serving mine with reduced fat graham crackers and apples I picked up at the farmers market today. 

Thanks for stopping by and Happy Fall!

-Melody

enjoying the sun.

Hello! Today marks the end of my school week - hooray! Thursdays are my "short" days and I actually get out of class while the sun is still out.. what a treat! That mixed with the awesome weather we are having made it impossible not to get outside today. I decided to jog in a different part of the city than I normally do. This  made for a nice change of scenery, which in turn made my jog a little more interesting. 

I also found a new app that I thought was awesome! I normally hate jogging new routes because I am horrible at judging how far I actually jogged.  RunKeeper for the iPhone not only used GPS to track my distance, but also kept a log of my speed. I absolutely loved this app! I was able to play music directly from my music library through the app and simply touch the screen to hear an updated distance and time at any point during my workout. It then stored my finished exercise within the app so I could track my progress. What more could I ask for? Did I mention it was free? Can't get much better than that!

As you can see, I am not the most athletic person. The fact that it took me 15 minutes to jog/walk a mile is not something to be proud of exactly, but it's a start - and that's all that matters! Fifteen minutes may not seem like much of a workout, but with such a small amount of free time I have to take what I can get. Fifteen minutes is better than nothing after all. 

Thanks for stopping by!

-Melody

creating a healthy lifestyle.

Hello! My name is Melody and I am a Junior in college. This blog is dedicated to finding ways to create a healthy lifestyle for a college student. College is a period that time and money are both hard to come by - which makes a healthy lifestyle that much harder to achieve. My goal is to find ways to make this an attainable way of life for not only me, but other students. Join me as I take this journey and learn what will and will not work for me!