Celebrating Success

I find it very difficult to find joy in the successes I've already had. It's something I need to work on. Many times when I look in the mirror, all I see is the work I have left to do. When we look at ourselves, we don't see a silhouette of who we were; all we see is what we are. Maybe if we had that outline of ourselves at 50, or 30, or even 10 pounds heavier we could cut our bodies a little slack.

Today I had a little glimpse at that "silhouette" of my past, if you will. I had a health assessment at my gym. A personal trainer measures your body fat, takes your weight and height, and measures your flexibility, strength, and other stats. After all the measuring and evaluating, the trainer gives you some info about your progress since the last health assessment you had, which for me was when I joined the gym in September.

I had lost 21 pounds overall, but gained 9 pounds of lean body mass, which means I lost 30 pounds of fat just since September! My body fat composition was 41.3% (I cringe just typing that) and now is 26.4%. That's an almost 15% drop in body fat! My metabolic rate, which is the number of calories your lean tissue uses each day, has increased by over 100 calories. If you think back to other posts, I've said that your body burns more calories at rest when your lean body mass increases, which is effectively done through strength training. Here's the proof! It's very important to exercise properly and not just reduce calorie intake to lose weight because otherwise you are robbing your body of important nutrients and most likely slowing your metabolism.

In response to some questions I had about improving and continuing my weight loss, the trainer asked me what I usually eat each day and what I do for exercise in a typical week. I told him, and he told me to keep doing what I'm doing, maybe adjust a few things here and there. He said that he wished he could get all of his clients to do what I've done by myself. Then to top it all off, he asked if he could recommend for my "success story" to be put in the gym newsletter. Obviously I was completely flattered, and a bit shocked!

Sometimes all it takes to feel proud of yourself is a little blast from the past. Even though I've changed my goal weight, and now have 10 pounds to lose for optimum health, I feel more confident than ever because I see how far I've already come. And a little praise and recognition doesn't hurt either! If you are lacking that feeling of accomplishment, try climbing into an old pair of "fat" jeans or comparing some old pictures to new ones. Make yourself remember! It is important to celebrate what you've accomplished, but what is most important is to love yourself for who you are now. If you don't, no amount of weight loss will ever make you happy. (Trust me, I know!)

Smooth, Baby.

My new favorite thing? Yoplait Smoothies. 

A little over 100 calories prepared.
Low fat.
Good source of calcium.
Real fruit and yogurt.

Just throw in the blender with some skim milk and you're good to go.
Each package has two servings, so invite a friend over and enjoy!
Toddlers like 'em too.

(I feel like I should be getting paid for this...)

My Secret

So far I've lost over 45 pounds. When people find that out they are pretty amazed, which is incredibly flattering to me since I don't consider myself to be amazing, so thanks! I've even had a few people ask me what my secret is. What do I do that's so effective? Well today's your lucky day, folks, because I'm gonna tell you a few of my methods.

I've said before that I don't count calories, and I don't, but I do weigh some of my food. It's the most accurate form of portion control. There is no need to weigh fruits and vegetables, but I find it helpful to weigh my meats. For example, after I cook a chicken breast, I weigh it to see how many ounces it is. Then I try to cut a 4 ounce (1 serving) piece off, and I'll save the rest. It may seem tedious to some people, but it really helps you recognize how big a serving really is, so that when you go out to eat you can better control your portions. A kitchen scale can be very inexpensive; I bought one for $5 at Target. There are higher quality ones for $20 or $30 or even more, but the $5 one is adequate for my needs.

When I'm really cracking down on my nutrition, trying to get through a plateau or lose some weight I've gained (like over the holidays), I'll restrict my carbs to daytime and only eat protein and vegetables for dinner. Meals should consist of 1 serving of protein, 1 serving of good carbs, and the remainder of the meal should be fruits and vegetables. (Unless you are eliminating carbs, and then you should replace that with more fruits and veggies.) You may look at a 4 ounce serving of meat and think that can't fill you up, but that is not the purpose of it! It is just one part of a meal, and most of the meal should be fruits and vegetables.

Don't buy into the hype that all carbs are bad. The reason I don't eat carbs at dinner sometimes is because carbs are your fuel for the day and dinner is the last meal. How much energy do you really need after your last meal of the day? If you exercise after dinner then this isn't the best suggestion, but I usually exercise in the morning. For me, dinner is a necessary meal, but a small one. If I'm eating carbs and then not using them, they are getting stored as fat.

So what are good carbs? Brown rice, whole grain breads, whole grain cereals, oatmeal, etc. Bad carbs include things made with refined flour like white bread, white rice, sugary cereals, etc. Start looking at the ingredients list of your pre-made foods. Despite popular belief, eating healthy is not all about reducing calories and eating low-fat foods, although that is part of it. I have people swear to me that they are eating healthy, and they really believe that they are, and I come to find out their meals are not balanced properly and they aren't eating the right kinds of carbs either. Eating healthy means eating the right kinds of foods. You have to train your body to burn that fat because it thinks you want it there, just in case you end up in a time of famine.

I also try to work out every day. It doesn't always happen, but unless I'm out of town, I end up with at least 4 workouts a week. When the baby's sick, there's no going to the gym. When I'm sore, I give myself a rest day. Don't fight what you can't control. Do the best you can, but give it all you've got when you get the opportunity to exercise.

You're probably thinking that this sounds like a ton of work, and I won't lie to you and tell you that it's easy, but the longer you do it the easier it becomes. It is never easy to change, but if you really want health and weight loss that lasts, you do it the right way. I don't want to hear whining about how that doesn't work for everyone. To be blunt, that's a load of crap. The only people it doesn't work for are those with metabolic disorders and/or hormone imbalances, things that doctors need to work with them to correct. I do recognize that there are people who need additional help, but it is a small group, not a majority. For the rest of us, however, eating right and exercising is the only way to live a normal life with weight loss that is maintainable. (And if I hear or read one more person tell somebody to do HCG, I'm really gonna lose it.)

Do you think I'd still be living this way if I couldn't eat what I want sometimes? Absolutely not. I haven't deprived myself by any means. Most of the time I eat healthy, but on occasion I eat candy with my daughter, or go out to eat with friends, or bake some goodies. I live! You cannot live if you are crash dieting all the time.

If you have any questions, whether it be about my personal routine or just health in general, don't hesitate to comment! One thing you have to know about me is that I'm very opinionated. Don't take it personally. If you want to eat white bread and cocoa puffs I'm not going to judge you, but if you come to me saying you can't lose weight and don't know why, I'm gonna tell it like it is!

Again, I love my readers, so show me some love by commenting away :)

Super Foods!

Here are some of my favorite foods right now. Super healthy, super delicious. They are gonna rock your world. Think you can handle it?

1. Egg whites 

One large egg white has about 16 calories and 4 grams of protein. No carbs. No fat. My favorite ways to eat 'em are either hard-boiled for a quick snack after a workout, or scrambled with a little low-fat cheese and diced tomatoes (or your veggie of choice). Because they are so low in calories, you can easily make a guilt-free scramble with 3 or 4 of them, but 2 usually works for me.

2. Kashi Go Lean Crunch!

This cereal is amazing. We're talking 190 calories, 9 grams of protein, 8 grams of fiber, and only 3 grams of fat in a 1 cup serving. If I'm eating cereal for breakfast, I like to get my protein and fiber in too, and this will do it for you.

3. Chicken breast
You're probably thinking, "Gee, this sounds exciting..." So maybe you already know chicken breast is an awesome lean protein. Maybe you already know a 4 oz serving has only 110 calories and 1 gram of fat, with about 27 grams of protein. So I probably don't need to tell you that it is fabulously moist when marinated overnight in some low-fat buttermilk, seasoned, and then baked. Yeah, I figured I didn't need to tell ya ;)

4. Broccoli
With just 30 calories for a whole cup, how could you pass it up? If you are looking to lose a few pounds, this is the veggie for you. Just make sure you skip the butter.

5. Skim (nonfat) milk
You can cut a lot of calories and fat by keeping this gem in your refrigerator. Milk is a staple, whether you pour it on your cereal, cook with it, bake with it, or just drink it straight. A single serving has only 90 calories. Just replace your other, evil milk with skim milk, and you'll hardly even notice the difference, especially when cooking or baking.

What are some super foods that you are in love with right now?

Motivation

A little something I've learned recently is that even though you may love doing something, if you fall out of your routine it is so hard to start up again! We took a little trip for Christmas, and I tried to be good. Okay, so I didn't try all that hard. And now I'm having the hardest time getting back to the gym. I've been using the Wii Fit and eating right, so I haven't given up completely, but I need the kind of thrashing I get from my classes.

If these two came to my house and made me work until I cried, that would make my life complete :)

I went once last week, gave it all I had, and I was so sore for the 2 days that followed that I didn't go again. This week I'm making it a goal to go every day, like I used to. I'm hoping that it will rekindle the love I have for the gym.

And since I finally have a honeymoon planned, (better late than never, right?) you know I'm gonna be lookin' fly in a new swimsuit. Guess I better get to work!

Make the Time

As of last week I have officially reached the 10-pounds-left-to-go mark. Victory is so close, I can almost taste it! Once I get to that point, I'm gonna keep this lifestyle going and see what happens! It feels great to know that I did this the right way, and that I can keep it up because I know how to eat right and exercise correctly. I've made healthy habits. It's not the weight itself; I see the weight as a reflection of my health, and especially my hard work.

I was watching The Biggest Loser finale tonight, thinking about how great they all looked, and I was seriously getting choked up just thinking about how much work goes in to changing your life like that. There are so many hurdles to get over: learning how to eat right, keeping the motivation to exercise, getting over emotional roadblocks, perfecting the balance in order to keep it maintainable, etc. It's just amazing to see other people change their lives like that. Many of them were on the verge of death, and now they are happy and healthy.

One excuse I used before, and that I hear a ton of now, is "I just don't have time to lose weight." True, it is much easier not to work out and pick up some fast food after work, but if you really want to change, you gotta make the time. Here are a few helpful tips:

1. Cook enough for leftovers. This happens to me whether I try or not. When you only have one person to cook for, plus a toddler that is hit-or-miss when it comes to meals, you end up with food to spare. Learn the proper way to freeze and reheat, or make just enough for two days so you don't get bored with it.
2. Plan time to work out. If you pencil in some time to work out and you require yourself to stick to that schedule you'll get it done. We all have more free time than we realize sometimes. You wouldn't let the day pass you by without going to work, getting dressed, or taking the kids to school, so make sure exercising is on your to-do list also.
3. Take the stairs. If you happen to work all day, plan a few activities to do at lunch. Walk up and down the stairs, take a walk around the building, or walk to a nearby restaurant for lunch. There are always a few ways to sneak in some exercise.
4. Buy healthy snacks and bring them with you. Out at school all day? Don't buy from the awful vending machines. Pack yourself some grapes, an orange, some carrot sticks, or even a few hard-boiled egg whites.
5. Package your own food. This one goes along with the previous tip. Sometimes it can be very time consuming to prepare a healthy snack and so we just grab whatever is the easiest when we are really hungry. When you first come home with your fruits and veggies, separate them into single-serving portions and place each portion in a ziplock bag. Then when you want a snack, it's easy to grab a little bag of something healthy.

How do you busy folks make the time to be healthy?

Roasted Ruby Tomatoes

This is a super quick and easy recipe to jazz up those veggies. These are especially great if you are just eating something simple like a chicken breast and want a little something special for your side. They also work well if you are cooking for company and you want to be healthy, but don't want to be boring.

WARNING: If you ever invite me to anything that requires me to bring food, I will bring either vegetables or dessert.

I'm a pretty basic person when I cook for myself. For the last couple nights I ate chicken breast that I had marinated in low-fat buttermilk, then seasoned and baked, with a salad on the side. I try to be a bit more exciting for other people though...

Roasted Ruby Tomatoes

1/2 lb cherry or grape tomatoes
1 tsp extra virgin olive oil
garlic powder, salt, and pepper

1. Preheat oven to 425 degrees.
2. Combine tomatoes and olive oil in bowl. Toss to evenly coat tomatoes.
3. Season with garlic powder, salt, and pepper to taste.
4. Transfer in a single layer to a small baking sheet. Bake for 6 to 9 minutes, or until some of the tomato skins begin to split.
5. Serve immediately.

It may not seem important to serve immediately, but it is! These smelled and tasted the best right out of the oven.

So what did I tell ya? Easy, right?!