Dropping Pounds and Feeling Great

I did my weigh-in this past Wednesday, and I am happy to say that I dropped another 2.4 pounds this week.  My total weight loss in three weeks now is 12.6 pounds.  Again, this being a fundraiser, I have raised $107.10 for the American Heart Association, and am more than 25% towards my fundraising goal of $400 for the 26-week period.

The biggest challenge this week was simply not eating fastfood.  I did slip up one time when I went to McDonalds and ate a Fish sandwich.  Normally this would have been detrimental for me, because it usually comes with a large soda and a large fry.  However, I had just the sandwich and water, so I elimianted wasteful, loaded points and consumed more water.  Not proud of the fact that I gave into temptation, but happy that I made smarter decisions.  Of course, the smartest decision here would be to not eat at McDonald’s at all, but I was proud of the fact that I controlled my consumption here.  And I also stayed within my point total for the day, so it wasn’t a huge hit.  In fact, the sandwich was allowed with my points.

Anyways, we’re going out for dinner tonight and then to a movie, so we’ll see how I do.  My next weigh-in will be in a few short days.  I’ll keep everyone posted.

Lose the Weight in 2008 Update: Week Three of 26

Well folks, so far, so good.  At my last weigh-in this past Wednesday I had lost 10 pounds in two weeks.  Not too shabby after enduring a week on the cabbage soup diet and then overcoming overeating while at a work conference in Toledo.  Thsi past week has been tough.  I fell off the wagon this past Sunday for the Superbowl.  I had a piece of pizza and some other naughty items that weren’t in my points allownace for the week on Weight Watchers.  I struggled last night when my wife accidentially left me at home with my son and a leftover pie.  I indulged and had two pieces for dinner.

 The problem here is that I ate them after dinner.  It was like having a secone dinner.  Shame, shame, shame.

I weigh-in tomorrow and I need to keep on the losing trend.  So far I have raised a little over $180 for the American Heart Association and hope to reach my goal of raising $500 for them by July 16, 2008.  We’ll see how it goes.

 I have been very lax inposting here, and I know I need to do a better job.  I’ll post tomorrow morning after the weigh-in to see how we’re tracking.

Here’s a good web site for today…

www.bertcopple.com

Let the change begin!

Day Seven: Cabbage Soup Diet Completion!

Well, it hasn’t been easy, but I have been faithful to the cabbage soup diet for seven full days.  Tonight I’ll be driving down to Toledo, Ohio for a training seminar for work, and I won’t have the opportunity to weigh-in tomorow morning with the others who are Losing the Weight in 2008.  I will, however, continue to diet in the form of Weight Watchers for the next week until I complete my first weigh-in.  I plan on doing the cabbage soup diet for one more week after that, starting on Wednesday January 30, 2008.  At that point I’ll be three weeks into this 26-week weight loss fundraiser for the American Heart Association.

I need to be honest, there were two times this week I was really tempted to cheat on the diet, but it was the understanding that I had people who were pledging money in support of my efforts that really helped me along.  I am curious to know where my weight will be at once I do weigh-in.  I also plan on adding some minor cardio in with my diet this week, again, trying to burn an extra 500 calories per day or so while maintaining my 31 points allowable through the Weight Watchers system.

So now I go to Toledo, equipped to continue on through corporate America’s idea of healthy dining featuring donuts and pasteries for a quick breakfast along with sodas and sweetened tea for drinks, and a fillibuster of calories at lunch in the way of a thick-sliced sandwich and tons of fatty meats.  I bought some fat free Pringles, some Weight Watchers cakes and muffins, and a bottle of cranberry juice to get me through the ordeal.  I just need to remember to water down the juice so it lasts longer and those simple calories don’t add up so quickly.

The biggest strength for me in this so far has been my wife, Stephanie.  She has been supportive every step of the way.  She has even gone above and beyond by trying to have meals eaten before I get home.  She even takes my son out to eat at times so that I’m not tempted to do something I shouldn’t.  Granted, I don’t need her to do that, and she doesn’t need to feel compelled to do that, but it is special in that she does do it.  It is her unspoken support in my success that helps a great deal here, too.  So baby – thank you.  If you even read this.

Tomorrow is a new day – new challenges.  New foods to explore in new ways.  It isn’t going to be a desire any longer.  It will be for nourishment purposes only.  This is how I have to think to keep myself on track.  We’ll see how we do, and I’ll report back in here tomorrow night.

Good night world!

Day Three: Cabbage Soup and My Affair with a Baked Potatoe

 Continuing on the Lose the Weight in 2008 program, I ma now on day three of the Cabbage Soup Diet, with only 11 more days to go on it before switching over to Weight Watchers.

I’ll be honest – it was very tempting last night to eat something after my wife went to bed.  But then I remembered that I was doing thsi for me, and for those who have sponsored me so far in my quest to raise money for the American Heart Association.  Last night, even though I wasn’t hungry-hungry, I was craving.  I know that it was my desire to either feed the habit of moving food from hand to mouth while watching TV, or to settle the cravings I have been having for sugar, fat, and carbs.  This diet has very little, or none at all, of these tasty ingredients.

The third day of the diet allows me to eat cabbage soup and leafy veggies.  For dinner I’m allowed a baked potatoe with butter – and let tell you . . . it was the greatest tater I have ever eaten.  I was looking forward to it all day, almost having an affair with it in my thoughts.  Shameful, I know.  I also had a nice salad with lettuce, pickles, and cucumbers and a portion of fat free thousand island dressing.  My side dish, two packets of steam-ready brussel sprouts.  I had forgotten how good those little green dudes tasted.  Very potent, which was nice.

So here I am now on day three, eating both veggies and fruit, with the soup.  We’ll see how things continue on my way to losing the weight in 2008.  Below are threemore great tips on losing weight from WebMD.  The web link is here.  Enjoy!

Best Diet Tip No. 1: Drink plenty of water or other calorie-free beverages.

People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need.

“If you don’t like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories,” says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.

Best Diet Tip No. 2: Think about what you can add to your diet, not what you should take away.

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.

“It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food,” says chef Laura Pansiero, RD.

You’re also less likely to overeat because fruits and vegetables displace fat in the diet. And that’s not to mention the health benefits of fruits and vegetables. More than 200 studies have documented the disease-preventing qualities of phytochemicals found in produce, says Pansiero.

Her suggestion for getting more: Work vegetables into meals instead of just serving them as sides on a plate.

“I love to take seasonal vegetables and make stir-fries, frittatas, risotto, pilafs, soups, or layer on sandwiches,” Pansiero says. “It is so easy to buy a variety of vegetables and incorporate them into dishes.”

Best Diet Tip No. 3: Consider whether you’re really hungry.

Whenever you feel like eating, look for physical signs of hunger, suggests Michelle May, MD, author of Am I Hungry?

“Hunger is your body’s way of telling you that you need fuel, so when a craving doesn’t come from hunger, eating will never satisfy it,” she says.

When you’re done eating, you should feel better — not stuffed, bloated, or tired.

“Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably,” says May.

Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Best Diet Tips from WebMD: Don’t Be A Bedtime Hog

I have had major issues in my life with eating at night.  Not after I go to bed.  No, I enjoy sleep very much, thank you.  My problem area is when I settle into my comfy chair after a long day, and I place one of my best friends, Chester Cheetah, into my lap.  We know each other well.  The problem, for me at least, has been to eat in moderation during a TIVO marathon of America Idol and Supper Nanny.  I’m a father – don’t hold the British babysitter thing against me.

The advice here makes a lot of sense.  The key here is to break the habit of eating fatty, nasty foods at night when I’m absorbing pictures from the glowing light box.  Instead of eating chips and cheetos, last night I made a conscious effort to freeze some grapes after my soup and fruit dinner so that I had some delicious grapes to munch on.  And once the grapes were gone, I was done eating fo rthe night.  I controlled my own portions and made a decision to eat a food that was actually good for me.

Don’t get me wrong.  This is tough, but I know the end results will be well worth the fight.  I’ll keep on looking at some of these tips from their website, http://www.webmd.com/diet/features/15-best-diet-tips-ever.

Best Diet Tip No. 4: Be choosy about nighttime snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.

“Sitting down with a bag of chips or cookies in front of the television is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit,” says American Dietetic Association spokesperson Malena Perdomo, RD.

Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream. Once you find that you’re usually satisfied with the low-cal snack, try a cup of zero-calorie tea, suggests Perdomo.

Press Release for Lose the Weight in 2008

FOR IMMEDIATE RELEASE

Contact: Bert Copple

248-904-8455

 

LOCAL HOMECARE COMPANY EMPLOYEES SAY “NO MORE EXCUSES FOR BEING OVERWEIGHT”: FUNDRAISER SUPPORTS THE AMERICAN HEART ASSOCIATION  

Office staff and caregivers from the Home Instead Senior Care franchise office in Birmingham, Michigan are losing the weight in 2008.  Empowered by an internal support group with weekly weigh-ins, the staff of Home Instead have been gathering pledges-per-pound in an effort to raise funds for the American Heart Association.

“This all came about one day when I found myself sitting on the couch watching the television program The Biggest Loser with my wife.  While the contestants were working out and eating healthy food, I was munching on a can of Pringles with my legs elevated,” says Bert Copple, a Community Service Representative with Home Instead.  “I remember looking at my wife and thinking, I need to do something about my weight.  This just seemed like the perfect idea.”

Employees attended their first support group meeting this morning where they discussed goals, addressed past diet failures and successes, and then weighed-in.

“I’ll be honest.  I’m not proud of my weight by any means,” said Copple who topped the scales at just over 303 pounds.  “But I’m putting it all on the line because I need to make improvements in my health.”

Copple, who has so far collected $10.00 in pledges-per-pounds, hopes to hit his weight loss goal of 40 pounds during the 26 week program.  If he is successful, he’ll be healthier, and he’ll have raised $400.00 for the American Heart Association.

Copple will also be blogging his efforts throughout the 26-week program at www.losetheweightmichigan.wordpress.com where the general public can follow his efforts, frustrations, and successes.

“I wanted to do this with my place of employment because today’s caregivers are seeing stressors like never before.  The Sandwich Generation is forced to care for their kids as well as their aging parents, and all along they are pouring out so much of themselves into others that they often neglect themselves.  If caregivers would put themselves first, in terms of their health, they would, in fact, be better caregivers.”

A study by the National Family Caregivers Association found that caregivers have a 50% greater risk of suffering from sickness and disease due to the stress placed on their immune systems from the vocation of caregiving.

“I wanted our caregivers to know that doing something as simple as losing a little bit of weight can make a world of difference in their health.”

To learn more about Home Instead’s Lose the Weight in 2008 program, contact Bert Copple by calling 248-203-2273.

**Editor’s Note: To arrange for an interview or photo-op of Bert working out, call his cell phone at 248-904-8455.

First Day Weigh-In: First Day of the Rest of My Life

Okay, that was really cliche, wasn’t it?  Today is the first day of the rest of your life.  Blah, blah, blah.

I stepped on the scales today only to hear the voice in my head repeating a line from a famous Garfield comic bit, “Once person at a time, please.”  I looked down at the numbers on the scale. I weighed just over 303 pounds.

I would say I’m shocked, but I’m not.  I haven’t been a healthy eater the last two years, and ever since my military injury, I haven’t been much of an exerciser either.  But that is all going to change today.  I am going to make a difference in the path my life is going down because if I don’t, that path may be much shorter.

My goal weight is 220.  Am I going to hit that in 26 weeks?  I highly doubt it.  That would be a huge undertaking of dropping 3.19 pounds per week, without fail.  However, I have chosen a more realistic goal weight of 260 pounds to end the 26 week period.  Of course, the ultimate goal here is to change the way I eat and exercise and see food.  It isn’t a comfort thing for me – it should be nourishment and nothing more.  For me it has to be, because at the present time, you have no idea how good a bowl of cookies-and-cream ice cream makes me feel at night.

Today I have eaten two bowls of cabbage soup and have eaten two apples.  I’ll continue my soup and fruit binge today and switch over to veggies tomorrow.  Following the diet is quite simple, and can be found in a previous post.  I love the idea of adding V8 juice to the recipe and I used shredded carrots instead of chopped, because I’m not a huge carrot fan and they actually add a nice texture to the soup this way.  I used 24 cups of water and some extra salt instead of using only 12 cups – this way it lasts longer.  I also used a full head of cabbage, because in this scenario, cabbage is my noodle!

We’ll see how it goes.  I am excited to be doing this and hope to raise a lot of money for the American Heart Association.  I am still looking for more sponsors, so if you’re interested, please let me know.

The First Two Weeks – Cabbage Soup

I’ll be doing the cabbage soup diet for the first two weeks of my diet before switching over to Weight Watchers for the remaining 24 weeks.  The purpose is to lose a good amount of weight quickly, to help motivate myself, and then to do a diet plan that I have been successful with in the past over short periods of time.  The goal here is not to just lose weight, but to also change the way I eat and my perception of food.

Here are the notes on the cabbage soup diet that I’ll be using…

Day One:
Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water.

Day Two:
Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today.

Day Three:
Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato.

Day Four:
Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets.

Day Five:
Beef And Tomatos: Ten to twenty ounces of beef and up to six fresh tomtoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for the beef one one of the beef days (but not both).

Day Six:
Beef and Vegetables: Eat to your heart’s content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.

Day Seven:
Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day.

And the recipe…

Cabbage Soup Recipe

• 6 large green onions
• 2 green peppers
• 1 or 2 cans of tomatoes (diced or whole)
• 3 Carrots
• 1 Container (10 oz. or so) Mushrooms
• 1 bunch of celery
• half a head of cabbage
• 1 package Lipton soup mix
• 1 or 2 cubes of bouillon (optional)
• 1 48oz can V8 juice (optional)
• Season to taste with salt, pepper, parsley, curry, garlic powder, etc.

Directions:

Slice green onions, put in a pot and start to saute with cooking spray.

Cut green pepper stem end off and cut in half, take the seeds and membrane out. Cut the green-pepper into bite size pieces and add to pot.

Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot.

Clean carrots, cut into bite size pieces, and add to pot.

Slice mushrooms into thick slices, add to pot.

If you would like a spicy soup, add a small amount of curry or cayenne pepper now.

You can use beef or chicken bouillon cubes for seasonings. These have all the salt and flavors you will need.

Use about 12 cups of water (or 8 cups and the V8 juice), cover and put heat on low. Let soup cook for a long time – two hours works well. Season to taste with salt and pepper.

I actually did this diet about seven years ago to lose some weight, and I dropped quite a few pounds.  I see there are some variances to the diet here in terms of some new ingredients, so I may revert back to what I am used to.  But we’ll give it a try and see how it goes.

Gaining Momentum – Pledges Looking Good

Well, here I am, less than a week away from beginning the Lose the Weight in 2008 program, and I have $8.00 per pound in confirmed pledges.  This may not see like much, but if I hit my goal weight loss of fifty pounds I will have earned donations of $400 for the American Heart Association.  With a few more days to go, I hope to top the $10.00 amount in pledges.

I ma finding that the pledges are really motivating me to get ready for next week.  I am actually getting excited about the whole thing because I know that other people will be looking to me to lose the weight.  Especially those with money tied to the pledge – they’ll be spending money with each pound I lose.  How great would it be if I could lose 55 or 60 or even 65 pounds?  I can visualize it!  I have these cutom made suits that were tailored for me when I was in South Korea.  I rememeber how good I looked and how confident I felt in those clothes.  Perhaps I’ll get back there again.

I’ll update again next week with the total amount in pledges when I weigh in the night before the big weigh-in.

New Year’s Resolution? Lose the Weight in 2008!

No more excuses, Michigan.  The time has come to finally lose the weight in 2008.

Bert Copple from Home Instead Senior Care has formed a new program called Lose the Weight in 2008 that will provide accountability and help raise funds for a non-profit organization that exists to help reduce heart disease, the American Heart Association.

The campaign begins on January 16, 2008 and will run for 26-weeks through July 16, 2008.  With weekly weigh-ins and a regional support group, there is more support and accountability to help you succeed this year.

Raise your own support.  Have people pledge a certain dollar amount per ppund that you lose.  Imagine, having five people pledge a dollar per pound lost.  If you can lose 26 pounds in 26 weeks, you’ll look and feel better, and you’ll have raised $130 for charity.  Now imagine a corporate sponsor, or even having yor own work plae match your funds.  If you lost just two pounds per week and had a combined $20 per pound in sponsors, you’d feel and look even better, and youd have raised $1,040 for the American Heart Association.

To receive your registration, wiaver, and sponsor forms, call 248-904-8455 to reach Bert Copple and the paperwork will be emailed to you.  Don’t delay!  Get started today and begin raising funds to help build your accountability!