A few more days along....

Breakfast
White coffee (skim milk), 1 tsp brown sugar
1 leftover mini quiche

Morning Tea
Glass fruit juice

Lunch
Homemade country chicken soup

Afternoon tea
Chai Latte, 1tsp brown sugar

Dinner
hhhmmmm thinking out fish.....

Snack
cup chai latte, 1 tsp sugar,
handful dried cranberries

Exercise
* Completed the Zumba, beginners tape. ...

...oops I slipped...

Been a few days and I havent posted, I have been keeping pretty much to my eating plan until yesterday, when I couldnt resist and ate a chocolate bar, Ive got my period and have been craving chocolate for a few days and yesterday I caved in and bought one....I dont feel bad though as I didnt expect to be doing as well as I have so far. As Ive missed a few days Im not gonna worry about what I ate those days but to say, I kept within the diet...Ill post yesterdays though considering I slipped up....

Breakfast
White coffee (skim milk), 1 tsp brown sugar
single egg omelette with sliced mushrooms,


Morning Tea
Protein bar

Lunch
3 chicken tenders with honey mustard sauce. 1/2 english muffin.

afternoon tea
1 banana
1/2 cup tropical yogurt with chia seeds.
chocolate bar. (boost sticks bar)

dinner
oven bag baked lovely legs (chicken legs - meaty end only, skin removed) and steamed broccoli with mixed frozen veges (carrots peas and corn)

snack
cup chai latte, 1 tsp sugar,
few pieces dried mango

Exercise
* Completed the Zumba, beginners tape. ...

and todays ...

Diet

Breakfast
White coffee (skim milk), 1 tsp brown sugar
1 slice toast with lite cream cheese spread


Morning Tea
banana and yogurt

Lunch
homemade country chicken soup

afternoon tea
Mocha
orange and poppy seed muffin

dinner
3 mini quiches (various homemade - egg, splash milk, ham, onion, broccoli, cheese, sundried tomato, olive, tomato)

snack
cup chai latte, 1 tsp sugar,
banana and yogurt
handful of cranberries

Exercise
* Completed the Zumba, advanced tape today...was not as easy as the others - had trouble keeping up with the steps....maybe need to do the beginners one a few more times...
* Went for walk with Rob and the Dogs today through the bush, took Lupita for the first time...she loved it. Shre also slept for 2 hours when we got home...lol.

Six days in and still managing....

Diet

Breakfast
White coffee (skim milk), 1 tsp brown sugar
single egg omelette with 1 slice ham, 1/2 sliced mushrooms, 1/2 small tomato


Morning Tea
was busy driving Dane to Myalup today...hhhmmm still not eating morning tea...gotta remember to make it easier to eat something small.....

Lunch
Steak "burger", 2 slices toast, lean steak, onion and egg. (I just realised here that I dont include some of the "hidden calories" such as 1/2 teaspoon butter, 1/2 teaspoon tomato sauce and 1/2 teaspoon green tomato chutney - must remember to include them!)

afternoon tea
1 banana
1/2 cup tropical yogurt with chia seeds.

dinner
Bowl of chicken and vegetable soup, homemade.

snack
cup chai latte, 1 tsp sugar,
1/4 cup dried cranberries
few pieces dried mango

Exercise
* Completed the Zumba, abs, buns and thighs disc today at intermediate level ...so am probably going to be sore either tomorrow or the next day...

Ive had two nights of disturbed sleep since we got Lupita, as she has woken me up with her wimpering. Last night was better so hopefully tonight will be better again and so on....

Rob and I were looking at home gym equipment, considering buying some with our tax return rather than continually paying memberships for gym usage at gyms we are not happy with...

A few days along....

Well yesterday I didnt get a chance to bog as I was picking up my new puppy she is a Jack Russell x Terrier, her name is Lupita (little wolf). so here is yesterday's diet.....

Diet

Breakfast
White coffee (skim milk), 1 tsp brown sugar


Morning Tea
really havent felt hungry, I know Im supposed to eat but has been a crazy day...and have just forgotten...must do better)

Lunch
Cup of chicken and vegetable soup, homemade.

afternoon tea
Large handful of hot chips
Iced Coffee

dinner
Cabbage Mince (1/2 cabbage, 500g mince, can tomato soup (salt reduced), onion, garlic, italian herbs - fry off meat and onion add all other ingrediants and cook 15-20 mins. serve with parmesan cheese.

snack
cup chai latte, 1 tsp sugar,
Packet beef jerky

Exercise
* went for 20 min walk with skye

Well here are todays, results...

Diet

Breakfast
White coffee (skim milk), 1 tsp brown sugar
banana

Morning Tea
protein bar and glass water

Lunch
Cup of chicken and vegetable soup, homemade.

afternoon tea
banana
glass coke zero.

dinner
Steak "burger", lean steak, onion, egg, lettuce, tomato sauce, 2 slices wholegrain toast.

snack
cup chai latte, 1 tsp sugar,
small chocolate sundae from McDonalds.

Exercise
* walked with skye for 40 mins
* "Zumba'd" through my housework (put disc on and did housework and tried to do steps....sure made the housework more interesting....)

Day Three, hhhmmm might be time to forget day numbers.

Im definately finding it harder to exercise while rob is home today, he's not feeling well. Im feeling a bit on the lazy side today, and I felt like doing the zumba thing ealier but Rob was in the front room with the heater on and the room was way to hot to be exercising in, let alone annoying a ill husband....so Ill see if I feel like exercising later......Ive planned to go walking with Skye tomorrow morning, so bright and early up and getting ready for a walk. I seem to be cruising with the eating thing at the moment, which I am finding surprising, but then again I am more than ready to feel better.

Well here are todays, results...

Diet

Breakfast
White coffee (skim milk), 1 tsp brown sugar
2 egg omelette, with lean bacon and tomato with 1 tsp chilli sauce.

Morning Tea
didn't feel hungry, know I am supposed to eat but was so busy and distracted it didnt actually cross my mind until lunch time that I hadnt eaten.

Lunch
Cup of chicken and vegetable soup, homemade.

afternoon tea
banana
glass coke zero.

dinner
planning on having silverside, with vegies (carrot, peas corn, plus fresh broccoli) but as Rob is not feeling very well today we may end up having more soup, which is ok.....

snack
cup chai latte, 1 tsp sugar,
1/4 cup dried cranberries.
(Ill probably have this almost every evening as I find it to be a nice little snack...)

Exercise
*"child wrangled" for an hour with granddaughter (lilli) at the shopping center and while her mum took care of some business.

*

Day Two...and so it progresses....

Today was ok, I was busy so it wasnt too bad.

Diet

Breakfast
White coffee (skim milk), 1 tsp brown sugar
1 poached egg omelette, on 1/2 english muffin with 1 tsp chilli sauce.

Morning Tea
protein nut bar bar
glass water

Lunch
small can tuna
handful of doritos
apple

afternoon tea
oops, I kinda missed afternoon tea....

dinner
roasted chicken wingettes with mixed vegies

snack
cup chai latte, 1 tsp sugar,
1/4 cup dried cranberries.

Exercise
*Helped clean daughters old house after move for 3 hours (sweeping, carying, washing walls etc)
*I walked to school, around the school oval with hubby and dogs 3 times plus walked back through bush.

didnt get a chance to zumba today was too busy....Im not really in the "sit down a write a heap" frame of mind at the moment, will write more as soon as I feel more motivated to do so...

Day one................It has begun.

Well today was the first day and Im pretty happy with my days progress.

Diet

Breakfast
Skim Cafe Latte, 1 tsp brown sugar
2 egg omelette, with 1/4 slice lean bacon, 1/4 tomato, topped with 2 tsp chilli sauce.

Morning Tea
banana
glass water

Lunch
Lean steak in wrap with lettuce, tomato and green tomato relish.
large glass water

afternoon tea
yogurt tub
large glass water
glass coke zero

dinner
braised chicken and vegetables, in lemon and chicken stock
large glass water

snack
cup chai latte,
1 tsp sugar, 1/4 cup dried cranberries.

Exercise
*Firstly I helped my son move his double bed onto a ute, along with a bbq and a low cupboard. Then drive him to his place, then help unload them...I think that counts!...lol
*I walked around the small block today - from our house up the laneway round the park down the street round the corner and home. I decided not to time today, just to see how I went.
*I also did the full "Zumba" beginners DVD. I am so out of shape!

Two years ago I would have ripped through that disc and been saying ok where is the fun stuff...now my legs were hurting before the end of the dvd. Oh well only one way to go.......up!

Lets hope tomorrow will be as easy for me...

Transformation Ritual.

I performed a simple transformation ritual tonight in preparation for tomorrows new beginning, I thought Id share.

Transformation Ritual.
Preparation:
You will need to have these prepared previously:
*Large Candle - carved with symbols that represent the change you wish to be made manifest in your life , you may wish to write directly your intentions and desires onto the candle with a knife (if your climsy like me then I sugest using a large needle or a metal skewer), carving symbols or pictures into the candle, whatever feel right will draw the most energy to you. You should use a white candle as this is like a blank slate but feel free to use any colour that calls to you.
*Annointing oil, (for above candle), you may choose to make your own if you grow your own herbs or use essential oils, but any scent that appeals to you can be used. It is simply used as a base to hold an extra layer to your spell by assisting you to deeply imbue your candle with your desire. Simply pour a very small amount of the oil into your palm, allow it to absorb your energy then rub your hands together to spread the oil then take up the candle and "massage" the candle from the tips to the center, visualising that you are massaging in an oil that will bring about the things you desire, as the candle burns. The longer and with the greater concentration with which you do this the greater the energy.

*A Token - every tradition and many individuals have their own way of both continuing the energy of a spell and/or ritual and of honouring the spirits and/or Deity that is assisting them to achieve their desire. For this spell I am using my Elder Tree, the oldest tree in our garden and it has become my sacred tree, in it I hang my tokens which I make from various things depending upon the spell, for this I chose a beaded hanging charm, with colours and beads to represent the various things I wished to bring into and transform in my life. You may also choose to charge this with oil or simply by holding within your hands and directly infusing the object with your energy.

You will also need:
* Two different coloured pens, one each to represent leaving your life and moving into your life and a sheet of paper torn in half.
*Matches

Steps:
1. Preparation.
2. Call up Spirits and Elementals and asked for their aid.
3. Called upon deity, light candles. (not Ritual Candle)
4. On left hand side of torn sheet write all the things you wish gone from your life
5. On right hand sheet write all the things you wish to bring into your life.
6. Meditate on left sheet, see all these things walking out of your life for good, then burn left hand sheet and say something about being glad to see these things gone from your life but being thankful; for the lessons they have brought, but you now wish them to be gone from your life.
7. Meditate on right sheet, see all these things walking into your life for good, then place right hand sheet under candle and say something about welcoming these new experiences into your life and being thankful; for the lessons they bring, you may also wish to state again what you wish to bring into your life then...
8. Light the candle, and say "the power of this ritual I ask be present in this candle and that every time I relight this candle I will give my life another boost towards the desired destination, to the best possible me".. then allow the candle to burn for a minimum of 30 mins to absorb the initial energy of the spell.
Then take up the charm/token and say "the power of this ritual I ask be present in this charm/token and that every time the sun shines or the moon rises, it will give my life another boost towards the desired destination, to the best possible me"
9. Thank Deity for assistance
10. Thank and Dismiss Elementals (freely come and freely go, I thank you for your assistance).
11. Place your charm in your traditional sport, (Mine will be hanging from the Elder Tree)

Everytime you feel like your getting off track for your new life relight your candle, (from as little as 3 mins to as long as 3 hours)

Lady Rohanna

Feelin'...Bleh

Well today is supposed to be the day that I should feel amped about beginning the new me program, but I dont I feel bleh! Its a horrid grey day outside, Ive spent the last couple of days running around after others, I just dont feel right about tomorrow at this exact time. I need to do the ritual tonight to prepare me for transformation maybe then I will feel more positive.

I have a teensy little spark of hope floating around at the moment that has a little more to do with a bundle of fur than exercise. I have wanted a dog of my own for a long time, one I could properly train and have as a companion and now with Rob and I spending time apart with his shift work, I have both the time and the further inclination to want a companion who will be small enough for ease and energetic enough for fun.

I have been trying to talk my hubby Rob into letting me have a puppy for my 40th Birthday (of which he still owes me a present for, over a month on due to the whole hospital thing...) he has been stumped what to get me and my other choice lost most of its appeal last night...Ill explain....I was looking at puppies - jack russells and minature fox terriers to be exact. I was checking out prices and availability when some how I ended up on the wrong page and right there sitting in front of my eyes was the perfect little bundle of fur! She is a Yorkshire Terrier and absolutely gorgeous...it was love at first sight, now I just have to finish convincing Rob that there is no reason we cant have her, so I can reply back to the the owner before someone else gets her, She comes with bonus extras and as a purebreed toy dog she will go quick.....Im gonna blow a gasket before Rob gets home.....I really hope he says yes....

As for the health front, well I have my ritual planned out and the correct food in the cupboard, I have plans for exercising tomorrow, so apart from not feeling amped I am ready for tomorrow.

The New Eating Plan.

Ok the diet, well Im not going to say its finished, nor do I think its the world perfect diet but from my research this is what Ive discovered and the basic outline to the plan I will be putting into progress on Monday:

. Women's Weight Loss Eating Plan .
(**for a woman who is not restricted by other dietry issues who intends to train a minimum of four times a week (up to 6 days) starting at a half hour walk and building up to an hour+ cardio and weights training sessions as time progresses).

Meal Suggestions

Breakfast 7:00am: (choose 1 plus, 1 mug tea/coffee with skim milk )
* 40g Oats, 3/4 cup skim/hi-low milk (can add protein)
* 3 vita brits, 3/4 cup skim/hi-low milk (can add protein)
* 1 egg plus 1 slice toast,
* 4 egg whites plus slice toast
* 2 pieces Fruit
* Frittata (egg asparagus and mushroom)
* Fruit Salad with 2 tablespoons of crushed fresh nuts
* Fresh mixed berry Smoothie
* Vegetable juice, yogurt and 1/2 english muffin
spanish omelette
* 2 poached eggs, slice ham off the bone and 1 * slice toast, 1/2 tomato
* slice toast, avocado, feta (or cottage cheese) and tomato.
or...(meal suggestions)...
* ½ cup natural muesli with 1/3 cup low fat plain yoghurt, mixed berries and 6 raw almonds. Add skim milk if needed
* 2 slices toasted rye bread spread with 2 tsp tahini and served with 1 poached or boiled egg and grilled mushrooms plus 1 nectarine or peach
½ small papaya or paw paw, cut in half with the flesh scooped out, filled with ½ cup low fat cottage cheese, 1 tbsp sunflower seeds and 1 tbsp flaxseed oil
* Wholegrain English muffin, toasted, top with 3 slices of avocado mixed with 2 tbsp low fat cottage cheese, sliced tomato and 2 slices smoked salmon

Snacks 10:00am; 2:00pm; 8pm: (choose 1 x 3 times day)
* Tuna Salad, (small tin tuna, spring onion, 2 teaspoon low fat low sugar dressing)
* 1 cup pineapple pieces (in juice),
* 1 serve manufactured protein drink/snack (as recommended),
* diet jelly (as much as you want)
* egg white omelette (with mushroom and tomato)
* fruit, cottage cheese and rice/corn thin
* piece fruit
* pork crackle (plain - try to find the lowest salt/fat content)
* 1 Homemade protein bar or 2 protein cookies
* Yogurt with added protein
* Protein Pudding
* Fruity Protein Shake (if in hurry)
* chopped vegetables with 1/4 cup hummus or cottage cheese
* 1/4 cup raw nuts/seeds and fresh vegetable juice
* Apple and 2 thin slices of fully matured hard cheese
* 2 oatcakes with 2 tbsp low fat cottage cheese and 3 kalamata olives (chopped into the cheese)
Skim milk flat white plus Small handful mixed nuts and dried fruit mix
* 10 raw almonds plus 6 dried fruit pieces plus Skim milk latte

Lunch 12:00 midday. (daily carbohydrates to be eaten at this meal)
* 250g Chicken Breast/thigh, (with 1 cup carbohydrates (pasta, rice, potato) and 1 cup steamed vegetables or salad)
* Tinned tuna or fresh grilled fish (with1 cup carbohydrates (pasta, rice, potato) and 1 cup steamed vegetables or salad)
* 200g lean steak (with1 cup carbohydrates (pasta, rice, potato) and 1 cup steamed vegetables or salad)
* 200g lean mince (patty) (with 1 cup carbohydrates (pasta, rice, potato)and 1 cup steamed vegetables or salad)
* Pita Bread and salad with cheese and egg
..or...(meal suggestions)...
* Open sandwich on 1 slice of toasted dark grain bread, topped with 80g sliced chicken breast, 3 slices avocado, sliced tomato and rocket leaves. Top with 1 tablespoon of grated parmesan and cracked black pepper
* Lemon and Lentil soup,
Brown rice salad — mix 1 cup cooked and cold brown rice with 1 small can tuna in spring water, chopped flat leaf parsley, chopped capsicum, diced carrot, diced celery cherry tomatoes and 1 tbsp slivered almonds. Dress with 1-2 tsp olive oil, lemon juice and white balsamic vinegar
* Sandwich made with 2 slices of grain bread and spread with 3 slices avocado; fill with 1 small can red salmon (drained), baby spinach, sliced tomato, grated fresh beetroot and capers
* Large tuna salad — mix 2 cups baby spinach or rocket leaves with 1 can tuna in spring water, 5 cherry tomatoes, ½ cup snow peas, sliced cucumber, sliced carrot, 1/3 cup chickpeas (canned, drained and rinsed) and 5 green olives. Add 2 tbsp low fat cottage cheese and dress with 1 tbsp flaxseed oil and lemon juice, and serve with 1 slice toasted grain sourdough bread

Dinner 7:00pm
(choose 1 with steamed vegetables or salad - no starchy carbs at dinner)
* 250g lean steak
* 250g chicken
* 250g fresh fish (eg: salmon topped with served with mixed beans and1 tsp olive oil, slivered almonds and lemon juice)
* 250g game meat (venison, kangaroo, duck, pig)
* 250g lean pork
* Tofu (patties, stir-fried)
or...(meal suggestions)
* Lamb cutlets (two) grilled and served with wilted baby spinach stirred with chopped mint, and steamed asparagus.
* Grilled chicken breast marinated in garlic, 1 tsp olive oil, lemon juice and soy, served with steamed green beans, broccoli and asparagus, topped with extra lemon juice and pan juices
* Poached eggs (two) served on a bed of wilted baby spinach, with 1 tbsp grated parmesan and cracked black pepper. Add sliced cherry tomatoes if desired

Post Workout (choose 1):
* Protein (Biltong, eggs)
* Protein Shake.
* Protein Bar/Slice/Cookie

Sample day:
Breakfast: 40g oats, 30g protein powder, skim milk, 2 tsp raw honey.
Snack: 1 Medium banana + 100g low fat cottage cheese + 1 rice/corn thin
Lunch: 150g chicken OR tuna with 100g basmati rice OR 1 small pita plus salad
Snack: Protein shake 1 scoop
Dinner: 250g meat with vegetables OR Salad
Snack: Small apple
Post work out: Protein shake 1 scoop (30g)

Nutritional and Healthy Meal Guidelines
1. Commit to consuming 4 - 6 light meals and snacks everyday.
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
3. Keep it simple. Don't get too caught up on the specifics or your diet. Just ensure you eat small portions and stop eating while your still hungry!
4. Eat your foods slower, try to concentrate on what you are tasting, the texture, the smell, the feel of it in your teeth, the flavours - try to get absolutely every sensation out of the food you eat.
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or low/non fat dairy products, low/no fat meats, fish and skinless poultry.
6. Avoid any foods that are high in fat and calories.
7. Avoid any foods that are high in sugars such as pastries, candy bars, pies and candy.
8. Eat more variety of foods such as fruits and vegetables in your nutrition plan. Start by trying to eat a new vegetable or fruit serving every week
9. Plenty of rest, relaxation and
10. drink lots of WATER!
11. Watch portion sizes !!!

Invite....

Ok ive been told Im supposed to invite you all...what you need an invite? Anyhoo..... Ive set up this blog, its probably boring and too much personal info and you probably wont want to read it at all - which is all good but hey Ive invited you so have a look if ya want.....

First Steps.

Ok now in beginning a new you just how do you progress? well to be honest I had no idea so Im making this up as I go along...I decided to begin a list of things that I needed to work on/change etc...this is what Ive come up with so far...
1. (Spiritual) I feel the need to perform a ritual to enable me to separate my old self from the new, to cut ties with my past and give me a fresh new enthusiastic beginning to "ME", when I have performed it Ill post you all a write up on it...
2. (Physical) I needed to lose weight, not only to feel better about how I look, but also to actually feel good, not ok but really freakin great! To feel the power and control that I can have over my physical form, I've been that healthy and fit before so I know how great it feels. This requireds a two part attack
a) to strengthen and stretch my muscles after the surgery and recuperation, and also to build a healthier me simply from giving in to temptation and eating crappy foods while I was sick.
b) In conjunction with that I need to eat healthy and correctly.
3. (Financial) Next Im stumped about employment/training: I am trained as an education assistant (special needs specialty) but have only worked as a relief staff member several years ago, or in childcare, creche type places. Ive driven a forklift doing shift work. I've worked hospitality and fast foods; Ive worked retail; Ive worked as a cleaner. Amongst other things, but Im currently unemployed so I have to look for work again....and I dont know If I want to go back into some of the fields Ive worked previously or not.
4. (Social) What's that?????: I dont have any real social life outside of what my husband and myself and/or our families do together. I feel the need to expand our social circle.

ok Im working on the diet first so Ill post that as soon as Ive finished it.

Kell.

How do I use this thing?

Well this is it, Im advancing into the world of Bloggers, a new and scary place filled with....well what is it filled with, people's random thoughts, or do people actually sit around and plan what they are going to say each day? I don't know, but lets suffice it to say that I intend to try and blog (nope that still sounds so wrong to me)...I intend to contribute to my page each day or as often as I can actually be bothered/can get to it. Now before you all get excited I have to admit Im not much of a fan of the 'have to do' anything so I can't promise that everyday will be every day. Ok randomly getting off track so will try to post each day, for now Im probably going to be focusing a lot on my "new me" plan, so I guess I should tell you who the devil I am....

My real name is Kelly, but I'll also sometimes be using my Magickal name "Lady Rohanna Ravenswing" in this blog. I can already see some of your eyes rolling at the term "Magickal" but hang in there you might actually enjoy learning about Paganism. Yep that's right I said Paganism, I'm a Pagan High Priestess. Ill sign off with Lady Rohanna Ravenswing When I am discussing Paganism and as Kelly or just Ro when Im talking about my more private life. I decided to start a blog as I have been through some major changes in my life recently and I wanted to document the next step.

You see Last year I was diagnosed with cervical CIN#3 cancer (sorry guys probably a little bit on the TMI scale) which I have had an operation for and am still under treatment for. After that my husband was hospitalised with a burst cyst in his throat which could have killed him or paralized him and he had to be flown by flying dr - 200km to the bigger hospital where he was for a week. Then I was diagnosed this year with a Pheochromocytoma, a Pheo is a tumour of the adrenal gland and is often life threatening if not lethal. It took approx 3 years for it to be diagnosed from the beginning of symptoms. I required medication for 2 months and risky surgery in order to have an adrenaectomy to remove the tumour. I recieved my first clearance yesterday!

However before all this hit my husband and I were both fit and slim and although we have both put on some weight from a lot of time spent "resting and recovering", the Pheo had caused me to gain weight and instead of a size 8-10 weight of 55-60kg I was a size 14 and weighing 77 kg. I also have other aspects of my life that I am so not happy with and in order to make a start - as of Monday 19th July I am taking the first step on transforming the old person into a new person.

So I thought, they tell you in all the weight loss groups etc that you should make yourself accountable....so thats what the blog is in aid of...by recording my food intake, my exercise/kilojouile output, my thoughts plus progress in other parts of my life I am making myself accountable to you, the blog readers....there are some people out there arent there? .........ah but thats the glory of a blog you can choose to remain blissfully unaware of the fact that no one is reading your blog ...in fact no one cares less....lol....... But Im going to pretend that you dear reader are there and so ....guess what? You get the chance to come along for the ride!