Overcoming Obesity

Friday, February 5, 2010

HG Chili Cheese Burger - 297 Calories (56 Fat Cal, 6.17g Fat)



Guilt free Chili Cheese Burger, oh yea!

Ingredients
4 Franklin Farms Portabella Veggie Burgers
4 Sara Lee Healthy Heart Wheat Hamburger Buns
1/2 cup Hormel Vegetarian Chili with Beans 99% Fate Free
4 Lettuce Leafs
16 Dill Pickle Slices
4 Slices Purple Onion
4 Tomato Slices
4 Slices American Cheese 2% Milk (lower calories by choosing Fat Free Cheese)

Directions

1.Cook Veggie Burger as described on package (suggestion, spray pan non-stick spray, cook on stove top for 2-3 minutes each side) Melt cheese on top of patty. Meanwhile, heat Hormel Chili (vegetarian w/ Beans) 99% Fat Free as described on package (suggest microwave)

2.Open bun, toast if preferred. Add mustard to each side of bun. Layer lettuce, pickles, tomato, and onion on the bottom half of the bun. Place burger over the veggies on the bun's bottom half.

3.Top the burger with 2 tbls chili. Place bun top over the burger. ENJOY!

This was so quick and easy, and the kids enjoyed it a lot. I have never been big on chili cheese burgers or hotdogs, but this was a nice change of pace and an easy Friday night dinner. Dinner was on the table in less than 10 minutes (what a treat for me).

Thursday, February 4, 2010

Consistency Changes things

There has been a lot going on lately and I have been under more stressed than usual. I am excited to say that I found myself throwing myself into my workout instead of running to food. I could literally feel the stress building and building, I couldn't wait to workout or hit the pavement. This evening, I was just slapped in the face with anxiety and stress and I felt like I need to run. I haven't run in years! It was raining out so I popped in my Walk Off the Pounds DVD and put all my energy in walking two miles... it felt great. I wanted to keep going, I felt like I could have gone another hour. It was an amazing feeling. I was so proud of myself when I realized that I was not in the kitchen dealing with my feelings, it wasn't even my first thought (of course it crossed my mind later) but initially, I went to exercise. WOW, me... I choose exercise! Consistency is paying off! I can't kid myself, I need to be careful because I am on edge and if I am not careful, I could wind up in the kitchen. I am going to take a hot shower and hit the sack, hopefully that two mile workout will put me to sleep like a baby!

Hungry Girl Cordon Bleu Chicken 210 Calories (55 Fat Cal, 6.07g Fat)



Deliciously rich Cordon Bleu Chicken filled with cheese and ham.

Ingredients
1 4oz boneless skinless chicken breast (1 breast per serving)
1 laughing cow light Swiss cheese wedge (1 per serving)
5 Slices Oscar Mayer 98% FF Ham (5 slices per serving)
Kosher Salt to Taste
Coarse Black Pepper to taste

Directions

1.Preheat oven to 350 degrees. Spray Baking Dish with non-stick spray set to side.

2.Place 1 4 oz boneless skinless chicken breast on a piece of plastic wrap, pound meat using a meat tenderizer until it is about 1/4-inch thick.

3.Spread the cheese wedge over one side of chicken, sprinkle with salt and pepper to taste. Evenly layer ham slices on top of the cheese. Starting at one edge, roll chicken and secure with toothpick.

4.Place in baking dish, cover with foil. Bake for 20 minutes. Remove foil, spray top of chicken with non stick spray, sprinkle with salt and pepper to taste. Bake an additional 15 minutes or until chicken is golden/cooked through.

5.Each Chicken Breast is 210 Calories, 55 Fat Cal, 6.07g Fat.

Wednesday, February 3, 2010

Hungry Girl Eggplant Lasagna 257 Calories (45 Fat Cal, 4.98 Fat Gram)





Delicious and Easy Eggplant Lasagna, who said lasagna had to be so bad for the hips? You can expect to taste the flavors of Italy in the first bite, you will experience a robust flavor explosion!

Ingredients
1 unpeeled eggplant
1 large egg white
1/2 cup Kroger lowfat ricotta cheese
1 tbsp basil
1 tsp garlic
Dash of nutmeg
1 tbsp reduced fat Parmesan
1 cup chopped mushrooms
1 cup canned crushed tomatoes
1/3 cup weight watchers mozzarella cheese
2 Sheets of Barilla Lasagna Oven Ready Noodles
1/2 tbsp Italian seasoning

Directions

1.Preheat oven to 425 degrees. Spray large baking sheet with non-stick spray and set to side. Slice Eggplant into 1/4 inch slices (do not peel) Spritz both sides of each eggplant slice with nonstick spray and place on a baking sheet. Bake in the oven for about 20 minutes, carefully flipping halfway through, until browned and softened.

2.Meanwhile, in a medium bowl, combine egg white, 1/2 cup lowfat ricotta cheese, 1 tbsp basil, 1/2 tsp chopped garlic, dash of salt, and a dash of nutmeg. Stir well and set aside.

3.Spray skillet with nonstick spray, bring to medium-high heat on the stove. Add 1 cup chopped mushrooms, stir occasionally, cook until softened, about 4 minutes. Stir mushrooms into ricotta mixture and set aside.

4.Add 1/2 tbsp Italian seasoning to crushed tomatoes, and salt and black pepper to taste. Set aside.

5.Spray a large loaf pan (about 9" X 5") with nonstick spray. Pour 1/4 cup tomatoes evenly into the bottom of the pan. Top with 1 lasagna sheet. Spread half of the ricotta-mushroom mixture on top, followed by another 1/4 cup tomatoes. Top with eggplant slices to cover entire layer. Repeat layering with 1/4 cup tomatoes, 1 lasagna sheet, remaining ricotta-mushroom mixture, remaining 1/4 cup tomatoes, and remaining eggplant slices. (You will only use 2 lasagna sheets, use Barilla No Cook Noodles)

6.Evenly top with mozzarella and grated topping.

7.Bake for 20 to 25 minutes, until cheese starts to brown. Makes 3 Servings. Serve and enjoy!

With only 257 Calories, 45 Fat Calories and 4.98g of Fat...this is a hit at the dinner table and to the hips! This is a delicious and savory dish, enjoy with a spinach salad and your favorite fat free or low fat salad dressing.

Tuesday, February 2, 2010

Apple Cinnamon Crescent Wraps 166 Cal (54 Fat Cal, 6g Fat)



Warm and delicious apple cinnamon crescent rolls

Ingredients
Pillsbury Reduced Fat Crescent Rolls
I Can't Believe Its Not Butter Spray
2 Medium Granny Smith Apples
1 Large Orange
1/3 cup Splenda
1/2 tsp Cinnamon
Dreyers Slow Churned No Sugar Added Vanilla Ice Cream

Directions
1.Preheat oven to 375 Degrees. Spray a square baking dish (2.5 QT) with fat free non-stick butter spray.

2.Peel and core granny smith apples. Cut apple in four parts and cut eat part into four pieces (16 slices from each apple).

3.Unroll Pillsbury Reduced Fat Crescent Rolls and separate into 8 triangles.

4.Spray both sides of crescent roll with fat free non-stick butter spray, Place 4 slices of apple at the end of crescent and roll up. Place in baking dish. Spray the top of each wrap with 5 squirts of I Can't Believe it's Not Butter Spray.

5.Squeeze the juice of orange into a bowl, should measure about 1/2 cup of juice, if not add water. Pour orange juice into baking pan, DO NOT pout over the top of wraps.

6.Mix 1/3 Cup Aspriva (Kroger brand of Splenda) or Splenda and 1/2 Teaspoon Cinnamon. Sprinkle mixture over each wrap.

7.Place baking dish in over, bake for 30-35 minutes or until golden brown. Makes 8 Servings. Place one wrap in bowl and top with 1/4 cup Dreyer's Slow Churned Rich & Creamy No Sugar Added Vanilla Ice Cream.

With Ice Cream: 166 Cal, 54 Fat Cal, 6g Fat.
Without Ice Cream: 121 Calories, 41 Fat Cal, 4.53g Fat

The kids went coo-coo over this, well okay... so did I! It was so easy to make, the boys did all the fixins and then we all got to enjoy it together. They had so much fun making these and felt good about helping in the kitchen.

It is so exciting to see them in the kitchen, checking out labels and being aware. We are certainly having fun in our kitchen trying new things. I hope you enjoy! This is truly the next best thing to a piece of warm apple pie and a scoop of ice cream! Not only is it delicious... it's pretty guilt free and would go well for dinner parties!

Delicious Crunchy Taquito's 230 Calories (21 Fat Calories only 2.29g of Fat)


Quick and Easy chicken taquitos, healthy food with a great crunch

Ingredients
Can of Rotel
1 Package of ground chicken breast (approx 2 cups)
1/2 cup fat free cheddar cheese
14 White Corn Tortilla's

Directions
1.Preheat oven to 375 Degrees. Spray baking sheet with fat free non-stick spray and set to the side.

2.Spray skillet with fat free non-stick spray, put in ground chicken and add can of rotel. Brown chicken completely, let cook until all liquid evaporated. Remove from heat, add 1/2 cup fat free cheddar cheese, mix well.

3.Wet two paper towels and ring out excess water. Place 14 Corn Tortilla's in between the paper towels, microwave for 45 seconds to 1 minute. Remove from microwave and keep tortilla's covered.

4.Take one tortilla and spray both sides with fat free non-stick spray, fill tortilla with chicken mixture and roll up tortilla, insert toothpicks to hold together, place on baking sheet. Repeat until all tortillas are filled and rolled.

5.Place baking sheet in oven, bake 15-20 minutes.

Note: This recipes makes seven servings, each serving includes two taquito's
Two Taquito's = 230 Calories, 21 Fat Calories (2.29g fat)

Optional: Garnish with fat free sour cream and salsa

Suggested Side: Garden Salad with Salsa or your favorite lowfat/fat free dressing.


The kids loved it! I allowed them to have 4 each, they are young, full of energy and burn calories galore. If you are a fan of Mexican food, this is a must try! It was delicious and had that crunch that my mouth has really been missing!

Monday, February 1, 2010

Week 4 results - Woot-Woot!

OH MY GOSH! OH MY GOSH! OH MY GOSH!!! Folks, week 4 results are in and I would literally do a back flip right now if I was physically capable!

01-01-2010
WEIGHT: 330 LB.
BUST: 55.00"
WAIST: 58.50"
ABDOMEN: 64.00"
HIPS: 65.00"
THIGHS: 34.00"
ARMS: 17.00"
BMI: 56.58

02-01-2010
WEIGHT: 312 LB.
BUST: 52.50" (-1.50")
WAIST: 52.80" (-6.00")
ABDOMEN: 62.00" (-2.00")
HIPS: 61.50" (-3.50")
THIGHS: 33.25" (-1.50")
ARMS: 18.25" (+2.50")
BMI: 53.95 (-2.64)

TOTAL RESULTS:
WEIGHT LOST: 18 POUNDS
INCHES LOST: 13 INCHES
BMI LOST: 2.64

Woo-Hoo, I am so hyped! I couldn't wipe the smile off my face if I tried! One month later and look at my results, I could just scream. Imagine in a one year or a year and half, what that could look like, how I could transform my health! I am so excited for the month of February and to see what I can accomplish.

What I learned in January:
1) Only you can Put yourself first, make time for you!
2) Water, water, water- stay hydrated (also curbs appetite)
3) Journal (blogging for me)
4) Food Diary: Count your calories, be aware of what you eat, write when you eat it!
5) Pre-plan meals
6) FORGIVE YOURSELF!!! BELIEVE IN YOURSELF!!! LOVE YOURSELF!!!
7) One meal at a time, One day at a time


Goals for February:
1) Walk 40 miles
2) Lose 10 pounds
3) Have fun in the kitchen cooking healthy: new recipes; healthy desserts
4) Work out at Curves atleast 16 times (last month was 14)

WOO-HOO, I CAN DO THIS! I AM DOING THIS!

MUCH LOVE TO ALL MY SUPPORTERS AND ALL THOSE WHO HAVE HELPED ME STAY ACCOUNTABLE, WITHOUT YOU, I DONT THINK I WOULD HAVE ACCOMPLISHED WHAT I HAVE SO FAR. YOUR SUPPORT MEANS SO MUCH TO ME, I LOVE YOUR COMMENTS, FEEDBACK AND INPUT. THANK YOU FOR BEING ON THIS JOURNEY WITH ME!!! HUGS!

Sunday, January 31, 2010

Skechers Shape-ups

We've all seen the commercials or heard the buzz about Sketchers Shape-ups. There is a lot of hype out there about them:

Improves Posture
Improves Blood Circulation
Strengthens the Back
Tightens Abdominal Muscles
Firms Buttock Muscles
Reduces Cellulite and Tones Thighs
Firms Calf Muscles

That is a lot to promise in one pair of shoes. Considering they cost $100, it is more than a pair of Jordan's can offer or a pair of Nike Shocks. I took the plunge and I bought a pear. They are big and bulky, not the cutest but there was a decent variety in color, I picked a pair that I thought looked fairly decent, silver and hot pink... pretty cute colors for tennis shoes... excuse me, fitness footwear!

When I bought them, I couldn't wait to get them on... I was ready to tone and burn the fat away with my shoes. They came with a DVD (are you serious) and an instructional booklet. Who needs instructional booklets for shoes, come on... someone just wants me to feel good about spending $100, right?

No, you need to read the manual. I think the shoes have great potential but I couldn't understand why I was in so much pain... Well first there is an art to walking in these babies... heel toe, heel toe. Another thing, you should only wear it for 30-45 minutes a day for a week or so, to allow your body to adjust. I wish that I would have read that before I went on my 2 mile walk today... oh man, momma was hurting... but in a good way. I could feel a burn in my calf and behind my legs below my bottom. Interesting, hmmm? I thought so myself.

Needless to day, tomorrow I am going to find the time to watch the video to make sure I really am walking correctly. I get measured on Wednesday at the gym... it will be my month one measurement results... I wonder what month two will look like with my continued dedication to eating healthy, working out and wearing the much talked about Shape-ups? I will keep you guys posted.

One thing is for sure, you will get some attention with these on your feet. I have had atleast 6 people approach me about the shoe in the last 48 hours (which 36 were spent indoors).

I've heard nothing but good things and so far, they have two thumbs up from me :)

Friday, January 29, 2010

Cheat Days

Taco Bell Taco Salad with Salsa = 830 Calories, 459 Fat Cal
Taco Bell Beef Burrito Supreme = 469 Calories, 180 Fat Cal

McDonald's Fish Sandwich = 470 Calories, 234 Fat Cal
McDonald's French Fries (Medium) = 370 Calories, 170 Fat Cal
McDonald's Baked Apple Pie = 249 Calories, 109 Fat Cal

Wendy's Baconator Burger = 830 Calories, 51 grams of Fat
Wendy's Baked Potato (Bacon & Cheese) = 580 Calories, 198 Fat Cal

Burger King Whopper with Cheese = 790 Calories, 436 Fat Cal
Burger King Onion Rings (small) = 176 Calories, 78 Fat Cal
Burger King Dutch Apple Pie = 340 Calories, 126 Fat Cal

Chick-Fil-A Chicken Sandwich = 410 Calories, 144 Fat Cal
Chick-Fil-A Waffle Fries (small) = 270 Calories, 117 Fat Cal

Long John Silver Battered Fish (1 piece) = 230 Calories, 117 Fat Cal
Long John Silver Hush Puppy (1) = 60 Calories, 27 Fat Cal

Pizza Hut Supreme Pizza (1 Slice) = 305 Calories, 121 Fat Cal
Pizza Hut Hot Buffalo Wings (no sauce, 4 wings) = 210 Calories, 108 Fat Cal

Dairy Queen Banana Split = 510 Calories, 108 Fat Cal
Dairy Queen Chocolate Chip Cookie Dough Blizzard (small) = 675 Calories, 230 Fat Cal

Krispy Kreme Honey Bun = 410 Calories, 216 Fat Cal

Snickers Candy Bar = 271 Calories, 122 Fat Cal
KitKat Candy Bar = 286 Calories, 138 Fat Cal

Stephanie = 314 Pounds, BMI 56.58, Bust 55in, Waist 58.5in, Abdomen 64in, Hips 65in, Thighs 34in, Arms, 17in

That burger, fried fish, french fries, pizza, wings, ice cream or candy is not even worth it. Every bite into something fried and greasy is one bite closer to heart disease, high cholesterol, diabetes and a long line of other medical conditions.

Eating Healthy = Long Life full of opportunities and food to use as fuel, to hell with fast food and grease!

Exercise = Stress relief, years added onto your life, helps shape and tone your body, Hello Gym and goodbye Flab!

Tonight, I thought about it, I almost compromised, Fridays can be my cheat day. A Cheat day... am I kidding myself?!?!? The reality is, when your making life changes, there is not a "cheat day". Of course, if I have a weak moment, I pick myself up and keep moving but there is no way to negotiate my health for another minute for "cheat day" all that would mean is "hello old habits" and let me tell you, that routine hasn't worked yet!

I am so glad I finally have the power to Take Control of my Life! I deserve it and I love that I can do this!

To my Health!

(Nutritional Data found at http://www.nutritiondata.com)

Thursday, January 28, 2010

Delicious Low Cal Ham Omelet - 177 Calories




Okay, get ready to enjoy the breakfast of champions! This mouth watering omelet explodes in your mouth and will give your morning breakfast an exciting change. This omelet is very filling and simple as 1, 2, 3. Not to mention, it is only 177 Calories, 6.62g Fat, 10.38g Carbs and 17.81g Protein.

Grocery List:
Medium Egg
Oscar Mayer Deli Fresh 98% Fat Free Smoked Ham (Water Added/Shaved)
Kroger Recipe Beginnings 3 Pepper & Onion Blend (Onion&Bell Pepper Mix, frozen veg)
Philadelphia Fat Free Cream Cheese
Skim Milk
Green Onion
Salt & Pepper to taste
Non-Stick Cooking Spray

One Omelet:
Spray Non Stick Skillet with Fat Free Non-Stick Cooking Spray, place on medium heat.
Place 3/4 cup of 3 Pepper & Onion Blend in skillet, cook until almost done
Dice 6 Slices of Ham and add to skillet with bell pepper and onions, heat thoroughly. Place ham, bell pepper and onions in a bowl. Add 1 tbls of Cream Cheese, mix until cream cheese covers completely.

Wipe Non Stick Skillet down, spray with Fat Free Non-Stick Cooking spray, place on medium heat.

In small bowl, crack one medium egg, add 2 tbls skim milk, add kosher salt & course black pepper (to taste) and beat well. Pour egg mixture into skillet, let cook on one side and flip over (feel free to use a spatula to avoid a ceiling disaster). Now top with ham, bell pepper and onion mixture. Fold omelet in half, slide onto plate.

Dice green onion, place 1 tbls green onion on top of omelet. Enjoy!

My nephew said it tasted like a cream cheese and ham explosion, the kids loved it and so did I. I felt like I was having a "normal" breakfast that wasn't just another low cal "good-girl" meal! Let me know what you think!

Wednesday, January 27, 2010

Clarity

Today was a GREAT day! I just feel clear and energized. It is a really incredible feeling. Between not smoking and eating better, I actually believe the fog is clearing in my head. I never realized it was there but ever day I feel like there are the toxins that are slowing leaving my body.

I have been considering doing a body cleanse, any thoughts or suggestions?

Tuesday, January 26, 2010

Motivation List - Keep me going

1) Live Longer
2) Learn to love my body
3) Teaching my children how to enjoy healthy foods
4) Tie my shoes without gasping for air
5) Wear jeans without displaying a spare tire at all times
6) Shop on any clothing rack (except plus size)
7) Feel better physically
8) Walk up a flight of stairs, heck run if I want to
9) Run a Marathon
10) Take a Spin Class without swallowing the seat
11) No achy joints from extra weight
12) My hand waves before my underarm
13) Bungee Jump
14) Full Body Shot Pictures
15) Picture from ANY angle
16) Fly on a plane and not need a seat belt extender (fitting in a seat is good too)
17) Horseback riding
18) Shorts
19) Go on a cruise with my girlfriends... better yet, the beach!
20) Sit in any seat
21) Halter Tops
22) Fit in tight places
23) SEXY Black Dress
24) Triathlon
25) Take my Life Back
26) Outside will shine like my inside (let the world see what underneath the fluff)
27) Skiing
28) Belly Dancing
29) Hula Hoop
30) Sense of pride, accomplishment, self-worth, love - Just for ME by ME!!!

Things to keep me going on my journey!

Monday, January 25, 2010

Week 3 results

Okay folks, the results are in! I am down to 317 pounds and have not smoked in 21 days. Can I get a Woot Woot! Woot Woot!

All though last week was a challenge for me and I wasn't perfect over a few days, I am still moving forward. Pushing myself through the journey.

I have meet several interesting people on a website I am using, Sparkpeople.com... just let me say WOW. If your looking for inspiration or support, you can find it there. I haven't been using the website to track my calories but I am using it to network, read articles related to healthy, losing weight, challenges, recipes, ect. It is a great tool and I am going to start using more of it. If you haven't heard of it, check it out.

Yesterday the boys and I had a picnic at the park, we walked 1 1/4 miles, threw the football around for about half an hour and did some exercises on the exercise station at the park. I am SORE today! Oh man, I never knew that balance beams, parallel bars and stair stepping could hurt so bad... even the kids are sore. I have to admit, we didn't stretch after our workout last night and we won't make that mistake again. Using the exercise station was a lot of fun. I couldn't use most of the equipment there but I do hope to be able to walk across the parallel bars by summer. I was surprised I still had the balance to use the balance beams but I did, ye haw! The boys jumped back and forth over them but I was unable to, they encouraged me to do step up and down on it like a stair stepper... OUCH... I didn't think I could do it but they kept cheering me on and got me up to 30. I was really proud of myself, so were they. My goal is to be able to jump on the balance beam by summer as well. We are going to start going to the park three times a week to walk and use the exercise station. It was honestly a lot of fun to hang out with them, it didn't really feel like exercise (except for the balance beam). Oh, they also had this 7ft tall ladder thing, you go up one side and down the other... I did it! There was a brief minute getting up towards the top that I wasn't sure I would make it up and over, but I did :)

I am still coughing and have congestion in my chest. I'm not running fever anymore but my throat is sore. I hope to start feeling 100% soon, I don't like being sick, it makes me not want to work out or cook, I just want to stay in bed. I didn't though, I got my workout in at Curves and we had Taco Salads for dinner. The taco salad was great! I baked 100% whole wheat card balanced tortillas in the oven until crispy, two cups of salad, 1 cup extra lean ground turkey with fajita seasoning, sauteed bell peppers and onions, 2 tbls sour cream, 2 tbls salsa.... delicious! It was only 364 calories with 5.87 grams of fat.

This week I am going to focus on writing my blog, keeping up with my food journal, drinking plenty of water and getting to bed by 10pm. I read something yesterday that said without getting enough sleep, your body can actually begin to store more fat and slow down your metabolism, the same effect of not eating enough calories everyday. It blew my mind. I tend to get a second wend around 10:30 and if I am not in bed with the lights out... its possible for me to stay up until 2 or 3 in the morning, getting only about 3-4 hours of sleep. Can we say: Not good?!?!

Anyhow, I am going to do a little happy dance tonight to celebrate my accomplishments and hit the sack early.

As always, one meal at a time, one day at a time!

Sunday, January 24, 2010

A few things I have learned

Since the Explosion, I have been walking the line of self-destruction. I wouldn't say that I caved but this weekend I will admit I have been very careless.

Friday after my post, I did get in a great workout (yippee) and had Subway for lunch (veggie delight, no cheese, extra vinegar, yum yum) was doing good. I had plans with friends on Friday night and was going out. I ordered the boys pizza and began to get ready. My baby sitting plans feel through so I winded up staying home. I ate two pieces of pizza. I was still under my 1200 caloric intake for the day... thank goodness. I winded up staying up until 5am because I was on a Matrix Marathon. During the Marathon, I finally went to the kitchen and got some chips ( I ate about 20 chips with salsa and sour cream (the real McCoy, no FF sour cream this time).

On Saturday, I decided not to work out, I went to a movie and ordered a small popcorn and a small Mr Pibb. I ate about half the popcorn, I am thinking I took in about 620 calories. That's half my intake for the day on no nutritional value at all. Uh Oh. We ran errands, went to my nephews basketball game. I took another walk on the wild side and bought Burgers and Fries for dinner (no sodas this time) I had a Sonic Burger (650 calories) and a medium fry (330 calories) oh my goodness, my dinner was 980 calories, 460 fat calories! Yikes!

I also have really really REALLY wanted a cigarette, I have been contemplating buying a pack since last Thursday. I keep thinking to myself, just one, it won't hurt, over and over I thought it. I talked myself down, I want to be healthy. You would be throwing out over two weeks of non-smoking, its not healthy... I turned off the after school special playing in my head and chewed some sugar free gum. When I was leaving the movies Saturday afternoon, I stopped at a store, when I was in the store I was overwhelmed with a disgusting odor, a walking ashtray coming my way. There was this woman, it smelled like it was coming out of her pores. It smelled so terrible. I was so glad I didn't smoke. Of course, I didn't pull out my picket sign and run up and down the sidewalk proclaiming how much cigarette smoke stinks, I will never be that non-smoker. Even if it does smell, I was that smell and everyone has their own choice to make.

So what I learned:

1) FOOD JOURNAL, FOOD JOURNAL, FOOD JOURNAL -write it when you it, ALWAYS!
2) Portion Control - Pizza, Burgers, Popcorn at the movies are not going away, if you indulge, write it down, consider the rest of your daily meals and increase physical activity to feel better about it. Listen and feel how the food makes your body feel (the pizza and popcorn, made me BLOATED.. didn't feel great)
3) Water - DRINK IT ALL DAY, EVERY DAY
4) BLOGGING is critical for me, it makes me accountable
5) Don't beat yourself up and keep going, it is not over when you eat something that isn't healthy
6) I AM NOT ON A DIET, I am making life changes to get healthier.

I weighed in this morning at 319 pounds. As I look at this month so far, I still have accomplished a lot. I have exercised at the gym 10 times this month, lost 11 pounds and haven't smoked in 20 days, woo-hoo! It may not be perfect, I am struggling with making the right choice but I am doing something. This didn't happen overnight and I won't be cured of this addiction, obsession this obstacle overnight.

One meal at a time, one day at a time!

Friday, January 22, 2010

EXPLOSION

So, I haven't been feeling well... which means I haven't worked out in the last few days but hadn't eaten much because I felt so terrible. It would normally take an army to stop me from eating, sick or not... I have always eaten anything I wanted, I finally felt normal, I had no appetite while I was sick, I thought to myself... I might even lose a few pounds like I've heard countless other women say. Oh my, I was sick for two days, I lost 5 pounds, oh me too ... last week, I didn't eat three meals and lost 6 pounds. Now of course, these are normal women who have a very healthy weight... you know, someone you can tell when they lose 10 or 15 pounds, it actually makes a difference. Anyhow... on this last Monday I decided to start weighing only once a week because the daily weigh in was becoming an obsession. If I went up or down even one pound, I was obsessing about it... racking over what I ate, how much I tried at a workout, not exactly mentally healthy you know. It was like scale addiction, I needed to cut back, I couldn't jump out of bed, run to bathroom and then jump on the scale before flushing another day, it had to stop. Since I had been sick three days, no workouts, not eating much... I decided I better get on, yesterday afternoon, I weigh myself... I was 318 pounds... hmmmmm... I shed two pounds being sick. I wasn't jumping through hoops but I didn't feel like wiring my mouth shut either.

Oh yes... getting to the explosion. Yesterday was my girlfriends birthday, I was going out to eat with her and her family for dinner. I decided to make her a delicious Tres Leches Cake... oh man, mine are so delicious. Just a little side note, I am a wonderful baker, cakes are my specialty! I am known for my decadently delicious delights, from Italian Cream, Red Velvet, German Chocolate, Chocolate Covered Cherry, Strawberry Chocolate Divinity, Lemon Chiffon, Pudding Cakes, Torts... it just goes on and on... people actually pay up to $45 for my cakes... I may be poppin my collar a little, but I am good. I love to bake, I mean I LOVE to bake and in some weird way, I LOVE to watch someone take the first bite of something I have baked, to see that pleasure, the enjoyment and curosity of the flavors... it just does something for me. Not exactly turn me on, but it does something...I really enjoy to watch that first bite, the one that is most appreciated by someone who really enjoys food... like me, soemtimes its like a little party in your mouth, the flavors, the texture and consistency... Okay, okay... back to the story...

I bake the cake and have it soaking in the three milks all day. I run to the store to pick up strawberries and heavy whipping cream and there I see it, a coconut pie. Oh my goodness, not only is it a coconut pie... you know the individual ones, that are deep fried and then packaged... like Ms. Baird's but not, this one is Mindy Lu's Coconut Pie and OMG, they are so good. I look at the caloric intake, like I was going to make a healthy decision about it, or as if they started baking them since the last gorge of coconut pies I went on, to no surprise... they were still being fried. One pie = 320 calories and 160 of those calories are FAT calories. Without hesitation, I put it in my basket. I go to grab the heavy whipping cream, somewhere there is this very faint voice asking "what the hell are you doing?" I tried to reason with it, I virtually haven't eaten in two and half days, I can afford 320 calories, the faint voice "your going out to eat tonight and your going to eat a piece of Tres Leches cake" I started humming to ignore the annoying voice... I get to the check out line, the cashier thinks I'm chipper because of all the humming, surely she doesn't expect the birds, squirls and deers to come and back my groceries... anyhow, I am at check out, the damned pie is now being swiped and placed in my bag. NO, you still have a chance (the faint voice)... Hmph, consider it done, I can't wait to get in the car and devour that thing. I pay and make a mad dash to the car. I have it open before my seat belt is on, two bites and I am pulling out of my parking spot, oh it is so good, I eat as quick as I can, I am taking the last bite as I turn onto my driveway ( I literally live a block and half from the grocery story, embarrassing) and throw the wrapper in my console so no one would see the evidence. That was the beginning of my downward spiral, or the lighting of explosive. I ate that fried coconut pie even though I knew I would eat a piece of that cake tonight. I lost self control, being destructive. But Why??? The pie even made my stomach hurt a bit, that was the first bit of sugar I have eaten in three weeks. I have a mini pep rally, I tell myself to snap out of it, I can't let this ruin what I have going, I am already down 12 pounds, this will not be a land slide.

We make it to the restaurant, I eat a chicken breast with ranchero beans (no rice, no tortillas, no chips... hey, I am doing good, all right!) and now its time for cake, I eat a sliver... feeling good. I ate a healthy portion of cake and was enjoying the company of my friends. We spend about two hours at the restaurant enjoying every ones company. As were leaving, I notice that one of my boys is carrying the cake (there is two pieces left in there... maybe two and a half) I tell them, give the cake to my friend but she says no, we don't need that in the house, I told the boys they could have it. Are you kidding me???? That thing CAN NOT be in the house with me. My friend make the boys promise not to let me eat the cake, the cake is for them (Uh, HELLO...Who will watch me when they are sleeping). My first instinct was to have them dump the cake but then I told myself, I have to learn boundaries besides I have done so good, chips have been in the house for two weeks and I havent eaten one. not one... I can do this!!! As I drove home, the cake was little to no distraction at all, things are looking good. I've got self control here people, of course it helped my boys were in the car so I couldnt exactly open the cake container and start eating without silverware and then I would have to share, and honestly what would I be teaching the boys. I couldn't do that in front of someone.

We get home from the restaurant and my nephew asks, "Auntie, can I have a piece of cake?" Of course I say no, he just ate a piece. Things are fine, we finish up our nightly routine, the cake hasn't crossed my mind, I watch my favorite show (Private Practice) and then the boys are off to bed. I go to grab some water and there the cake is, in the fridge just calling my name. I take it and eat the half piece, right off of the cake platter, enjoying each savory bite. I quickly realize I look like a homeless person scouring over a trash can so I put the lid back on and decide I better go to bed. I sleep well but wake around 3:00 and decide I just want one bite, I eat at least six bites sopping up all the milks, man this cake is good. I am being ridiculous... go back to bed. Before you know it, its time to get the kids up. After getting them off to school, the cake is there.. calling my name. Like in an old Western... the Cowboy is in the Saloon and the bad guy is on the street calling for the Cowboy, it's time for a gun fight... I was the Cowboy and the Cake was the bad guy, well needless to say, I lost that gun fight. Before you know it, I am standing at the kitchen sink about to lick the bottom of cake container... enough is enough... everyone has a certain line they just wont cross so I quickly spray the platter with water to avoid the licking temptation.

EXPLOSION.... it began last night and lasted threw this morning. Self-Destruction, Have I not learned a thing in the three weeks I have been eating healthy and exercising? Except for the fact my STOMACH HURTS REALLY BAD!!! Hey, that's something. I did learn something, eating healthy foods for a period of more than a day or two, cutting out sweets and then binging is not good, it will hurt and you will pay the price. The crazy thing... I weighed 316 pounds this morning. No, I am not invincible and no, I can not throw in the towel or raise the white flag. Before this journey bagan, I would feel compelled to bake another cake, eat all but what was left and put in the fridge so no one would know what I did. I can't do that now, I have to keep going. I will have to admit to my boys that I ate it all, no more hiding from them. I must be honest.

One meal at a time, one day at a time. It's time to go get in a serious work out.

Thursday, January 21, 2010

Still under the weather

I was out all day yesterday, I spent the entire day in bed. I was just miserable. Good news...I am up and moving around today but not at 100%. I am going to take it easy and recoup.

I do feel bad that I haven't been to the gym in three days. My 21 day habit is just about shot to H.E.double hockey sticks! Tomorrow can be my new day one. The good news, I have not fallen off of the healthy foods band wagon. Yesterday, I didn't get much down, but today my appetite is back :)

If I feel up to it, I might go on a walk this afternoon with the kids.

Tuesday, January 19, 2010

Not feeling well

Ugh, just feeling terrible as the day goes on. I have been working on a presentation, literally, all day. I did manage to stop and make lunch and dinner for the kids but that is about it. No morning workout, no evening workout. Tomorrow is another day though.

I just took a packet of Nighttime Thera-Flu, I am hoping to sleep like a baby tomorrow and wake up feeling like a champ, no not chump.... Champ! You know, like a million bucks! I have made a lot of progress on my presentation and am excited to finish it tomorrow so I can start practicing.

Of course, this is one of the things that worry me... when I do return to work and things are crazy and hectic, am I going to make time for me? Or will I fall back into old patterns and put myself on the back burner? I can't do that, it just is not an option any more. I must always put myself first, my health and well-being is needed to take care of all of my other responsibilities.

To me and feeling better in the morning!

Monday, January 18, 2010

Week 2 results

I've lost 10 pounds! Yippee!!! Okay, two weeks in and I am down 10 pounds, it is nothing noticeable but I feel better. I have more energy and am actually exercising on a regular basis. I've heard that it takes 21 days to develop a habit, I'm in 14 so we will test that theory next week.

This last week was very successful, I worked out 5 days and ate 1200-1500 calories a day, there was one day I ate 1620 but I am still considering that day a success. I have tried a few new recipe's that I enjoyed and look forward to trying a few new foods this week as well.

I did increase a protein in the AM a little. I bought a soy protein mix that I started adding to my morning fruit smoothie. To avoid getting bored, I also bought a box of Special K Cereal, Vanilla Almond... oh man, it is GREAT! I really loved it. I have to admit, measuring cereal looks much different than just pouring cereal in the bowl. Yikes, I can see how easy it is for a 120 calories bowl of cereal to turn into 360 calories without you even realizing it. Measuring is the key.

One of my goals last week was to exercise at home in addition to the gym. I didn't do so hot here... twice I jump roped for a few minutes (please someone just say, OMG!!!!! Very physical activity) but that was it. I am going to carry that goal into this week.

I've also decided I better just work on one goal at a time. Last week, I set about three goals: increase protein in the AM, exercise in evening and no eating after 8 PM. The 8 PM was not an easy task... I find myself wanting to eat late at night. I only gave in three times last week.... each time, I choose a healthy snack. This is going to be a constant challenge for me. Evenings have been my time with food. My personal and most private and intimate moments with food were after 11pm. That is when I was really able to binge or eat what I wanted with no one looking over my shoulder.

Tomorrow will be 14 days without a cigarette. The first week was pretty easy but this last week, oh boy, I've thought a lot about smoking. For those non-smokers out there, I know this is hard for you to understand. But once you begin, it is so hard to quit. I literally saw someone smoking yesterday and my mouth salivated. I know it sounds crazy, I know it sounds like I was sitting in front of a decadent chocolate cake but no, it was just watching someone smoke.... I WANTED it, boy oh boy did I want a cigarette. I thought about going and buying a pack but then, out of no where these strong powerful words came out of my mouth "I WANT to be healthy, I WANT to be healthy." Oh my goodness, was that me? What??? Wait... it's true, I do WANT to be healthy. Giving in or being to comfortable right now is not an option. My healthy and well being are on the line. Every time I felt that feeling, the desire of a cigarette, I just reminded myself: I want to be healthy, I want to be healthy... my little mini mantra!

So like I said... only one goal a week. This week, my goal is to also get some exercise done in the evening. I want to do something the family can do together, something fun. I am not sure what it will be yet but I will keep you posted. If you have any ideas of what the family can do together, let me know. Maybe go on a walk, play in the park or something. It is still cold outside so I will have to take that into consideration.

As always, I will continue to take it one meal at a time, a day at a time. To Health & Well being!

Saturday, January 16, 2010

Results are in - Menstrual Cycle & Weight

It's something that most of us had thought about, especially if you get the cravings... chocolate, chocolate and more chocolate. I found this article on weightwathers.com and if anything, we should only increase 100-200 calories before our cycle actually begins, which will be offset by the increased matabolism during cycle. Anyhow, to learn more, read the article below. To access the link, go to:

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=42321&sc=801


Menstrual Cycle and Weight

Article By: The Weight Watchers Research Department

While there may be minor changes in metabolism, food intake and cravings throughout the menstrual cycle in addition to possible water retention, these will not impact weight-loss success.

Food cravings, overeating and weight gain are commonly reported during the one to two weeks before menstruation occurs. But what is the science to support these symptoms, and what is their impact on weight-loss success?

Food Intake and Metabolism
While overeating is the popular perception, research has shown that there are only minor changes in actual food intake throughout the menstrual cycle. Most studies suggest an increase in eating of around 100 to 200 calories in the days before bleeding occurs,1,2 but this appears to be offset by the small rise in metabolism (around 5 to 10 percent)3 that occurs during the same time period. In other words, the body tends to adjust the calories in/calories out on its own. Therefore, in a weight-stable state, no changes in weight will occur.

However, if actively losing weight by following a restricted-calorie food plan, the likely result would be a slight (but hardly noticeable) increase in weight loss due to the increased metabolism without the usual increase in calories. Alternatively, the result instead could be a slightly greater difficulty in following the food plan because of increased hunger during that period.

Food Cravings
Although food cravings are commonly reported during certain times of the menstrual cycle, the scientific evidence on the subjects is limited. Some smaller studies suggest a link, particularly a craving for high carbohydrate sweets.4,5 These studies also show that cravings tend to occur more often in women with premenstural syndrome (PMS) and that the cravings increase as symptoms worsen.6 While more research is needed to understand food cravings, the good news is that they do not appear to translate into large increases in calorie intake and subsequent weight gain.

Water Retention
The most likely reason for a weight gain is water retention. While this is a common symptom that can be particularly discouraging when following a structured food plan,7 the weight gain is usually minor and temporary (that is, any weight that is gained is lost around the time of menstruation). Furthermore, water retention can be lessened during this time period by making small dietary changes, like reducing sodium and increasing fluids.

Bottom Line: Major fluctuations in eating and weight during certain periods of the menstrual cycle are a common perception, but studies done in the area find that the changes are minor, temporary and will not impact weight-loss success.



This content is reviewed regularly. Last updated September 24, 2009, Article By: The Weight Watchers Research Department

FOOTNOTES


1 Buffenstein R et al. Food intake and the menstrual cycle: a retrospective analysis, with implications for appetite research. Physiol Behav. 1995 Dec;58(6):1067-77.

2 Johnson WG et al. Energy regulation over the menstrual cycle. Physiol Behav. 1994 Sep;56(3):523-27.

3 Bisdee JT et l. Changes in energy expenditure during the menstrual cycle. Br J Nutr. 1989 Mar;61(2):187-99.

4 Dye L & Blundell JE. Menstrual cycle and appetite control: implications for weight regulation. Human Reprod. 1997 June;12(6):1142-51.

5 Bryant M et al. Modest changes in dietary intake across the menstrual cycle: implications for food intake research. Br J Nutr. 2006 Nov;96(5):888-94.

6 Both-Orthman et al. Menstrual cycle phase-related changes in appetite in patients with premenstrual syndrome and in control subjects. Am J Psychiatry. 1988 May;145(5):628-31.

7 Ross C, Coleman G & Stojanovska C. Prospectively reported symptom change across the menstrual cycle in users and non-users of oral contraceptives. J Psychosom Obstet Gynaecol. 2003 Mar;24(1):15-29.

Friday, January 15, 2010

Lowfat Chicken Cordon Bleu only 235 Calories

Can someone say AMAZING and then say DELISH!!!! Fabulous and easy meal that will impress dinner guest.

Grocery List:

-Skinless Boneless Chicken Breast
-Laughing Cow Low fat Swiss Spreadable Cheese Wheel (1 per ckn breast)
-John Morrell Off the Bone Home style Carved Honey Ham
-Salt
-Pepper
-Plastic Wrap
-Wax Paper
-Foil
-Toothpicks

Preparation:

-Preheat oven to 350 degrees

-Place a piece of plastic wrap on counter, place chicken on plastic wrap & place another piece of plastic wrap on top of chicken. Using a meat hammer, flatten chicken breast to about 1/4 inch thick by pounding slowly.

-Remove top layer of plastic, season top of flattened chicken breast with salt & pepper, now spread one laughing cow spreadable cheese wedge on top of flattened chicken breast.

-Put one to two slices of Ham on top of flattened chicken breast, roll chicken breast, insert toothpick to hold together.

-Place a piece of wax paper on baking sheet, place chicken on baking sheet. Repeat until done.

-Cover Chicken with foil

-Bake at 350 degrees for 20 minutes, remove foil, bake an additional 15 minutes to allow chicken to brown.

Now ENJOY!!! Again, this low fat dish is only 235 calories/9 grams of fat. This is a Hungry-Girl recipe that I found on a 2 minute demonstration on YouTube. The demonstration looked so easy and guess what, it really was. It was a nice twist and alternative to the same ol same ol chicken for dinner. Now get ready for this, the kiddos loved it!

I served the chicken with steamed carrots topped with parsley & smart squeeze non fat margarine spread along with steamed green beans. Our dinner was only 335 calories with 9.35 grams of fat... even the kiddos were amazed by those numbers.

If you'd like to watch the demonstration on YouTube, just copy and paste the following URL into another web browser:

http://www.youtube.com/watch?v=aU73EMvwbG0