Mary Kmak has turned her life around, losing over one hundred pounds, and found a path to health through the Tucson Medical Center Wellness program. In Mary’s Promise she shares tips, recipes, challenges that she has learned along the way. Today, how she makes healthy choices when on vacation. Mary’s Promise reflects her experience and does not constitute medical advice. Please consult your primary care physician before embarking on a exercise regime.

Hello Readers,

May was the best month’s this year for me so far. I stuck with my changes which included 200 less calories a day in addition to 15 minutes extra of exercises.

I wanted to lose the proper healthy one pound to two pounds per week so I’ll be able to keep if off. The first two weeks I lost one and half pounds per week followed by the last 2 weeks with one pound each week for a total of five pounds. I was trying for the two pounds weekly, but I’m happy with five pounds because it’s a turning point for me. This means that my changes are starting to work and I can move forward and work harder towards the weekly two pounds I want. I added more intensity the last two weeks on my exercycle by tightening the tension a little to give me a better, more physical workout. I monitored my pulse accordingly which was accurate and within my limits. Anytime you exercise you should get the okay from your doctors.

My plans for June will be to keep the same calorie decrease which I now planned my meals and snacks around and keep  the additional 15 minutes of exercises that I added to my daily 30 minutes with the increased intensity.

I will be trying and adding smoothies this month once again by giving them another shot with the warm summer months. With the extra choices of fresh summer fruits to add they may be a new keeper for me and refreshing during the summer.

Though my outdoors walking has decreased due to the hot weather I still plan on during my 10,000 steps daily. What I don’t do early in the mornings before the weather gets too hot I’ll finish at the mall on my way home or go later in the evening as the sun goes down.  It’s also my vacation month where I will be traveling and gone for one week. I will not let this interrupt my weight loss journey and plan on coming back with a loss. I did make reservations where I will be staying that has a gym and swimming pool and plan to use daily.

My food meals will continue to be healthy choices and I don’t foresee making bad choices. After losing over 100 pounds the healthy way I am careful about all my food choices and continue with my exercises.  It was all possible with the help from TMCs WELLNESS programs and the professional nutritionists Mary Atkinson and Laurie Ledford. If you are looking into losing weight TMC is now offering a weight management support group which I’m certain will help you.  Take it from me if I didn’t have this help I wouldn’t have lost this weight! This is where it all begun with me and I will finish with TMC!

Mary H Kmak

Health Warrior

Are you looking for a team of wellness professionals and like-minded individuals to encourage you on your weight-loss journey?  TMC’s brand new Weight Management Support Group is open to anyone who wants to achieve and maintain a healthy weight!  For any questions, please feel free to call the TMC Wellness Department at 520-324-4163.