Monthly Archives

June 2016

Weight Loss Journey

Down 2 Pounds!

June 7, 2016

 

It has been almost one week since I have gotten serious about losing weight and making some lifestyle changes. It has been my goal to lose 1-2 lbs per week safely and with choices that I can live with. So far so good!

I am happy to report that I am down from 164.4 to 162.2!! That said, I would also like to say there have been times when I was willing to throw in the towel, too! The initial weeks of change are crucial and easy to give up because we have been in the habit, or the bad habit as it were, for soooo long.

But, I have certain checks in place that keep me in place.

  • THAT PHOTO. You know the one, where you were caught unawares and ‘OUCH’ that hurt to see it.

  • I also have my RESOLVE to keep me going. I have done this before and I can do it again.

  • Timeline…I gave myself 2 months to lose 18lbs.  That makes things…REAL

  • MyFitnessPal to see my food and exercise progress daily

  • And certainly the love and support of my most awesome family!

Everyone will have their own list of what keeps them going, this is mine.  It is important to know where you are going.  But WHY is equally important and certainly HOW is going to get you there.  Hopefully, this blog will help you out with the how and maybe a little with the where, too.

 

The WHY is totally up to YOU!

 

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Weight Loss Journey

Eating Out

June 6, 2016

Eating Out.

 

It will happen.

 

You can’t avoid it forever.

 

Someone will ask you to go out to eat with them.  Friends wanting to get together.  Family wanting a fun night.  Something to celebrate.  Maybe you are just too lazy to cook.  In any case,

 

It will happen.

 

I know this can throw you for a loop.  Immediately, your mind starts reeling,  “You are doing so well!  You don’t need this temptation right now.  So-and-so won’t care that I am dieting.  I don’t want anyone to know I am dieting.  What does it matter, maybe I could have a little such-and-such?”

 

But remember!  This is a lifestyle change!  And going out to eat is part of that lifestyle.  Unless you are going to hole yourself up for the rest of your life?????  NO!  Learning how to navigate your way through this is totally possible and you can still enjoy yourself!  Follow these tips to make your life easier:

  1. Simple straight forward ingredients means less calories.  You know, things like chicken with… or salmon filet with…, plain baked potato…,things like that will make your life easier.

  2. Don’t be afraid to ask if there are other ingredients not listed.  There are so many dietary restrictions out there and restaurants have to know their stuff, so they certainly don’t want you to accidentally ingest something that could kill you, i.e. allergy.

  3. Avoid creams and sauces.  Just a little bitty bit of that can derail you.  There is no way to know what you are dealing with, so stick to vinegars, vinaigrettes, lemon juice…that kind of thing.

  4. Bring your own shit.  I do this ALL THE TIME.  Coconut milk creamer?  CHECK.  My own apple cider vinegar dressing? CHECK.  Gluten-free or grain-free bun?  Double CHECK.

  5. The nicer the restaurant, usually the better the service…usually the better the quality of food and USUALLY the cleaner the plate.  This isn’t always the case, but in my experience is mostly true.  And if anything, (see #2) they are usually more willing to work with you!

  6. And if all else fails and it is just NOT a sure thing.  Skip the meal.  Suck it up.  Focus on your fellowship with others and not FOOD.  It certainly won’t kill you, then go home and

 eat right!

 

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Recipes

Paleo Muffin

June 6, 2016

These muffins are a staple in my family’s daily diet. They are crazy nutritious and delicious! Easy to bring anywhere, they are sure to be that perfect inbetween-meal…meal. Full of fat and fiber they are super filling. Easy to freeze, if you can before you or your loved ones devour them!!!

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Print Recipe
Paleo Muffin
Delicious, easy to make and then freeze after for a perfectly balanced paleo snack anywhere!
Cuisine Paleo
Prep Time 30 minutes
Cook Time 35-45 minutes
Passive Time 5 minutes
Servings
muffins
Ingredients
Wet ingredients
Dry ingredients
Extras
Cuisine Paleo
Prep Time 30 minutes
Cook Time 35-45 minutes
Passive Time 5 minutes
Servings
muffins
Ingredients
Wet ingredients
Dry ingredients
Extras
Instructions
Wet Ingredients
  1. Melt butter and add in maple syrup
  2. Mix eggs and milk together, then add in butter/syrup mixture
  3. Set aside
Dry Ingredients, Extras & Final Prep
  1. SIFT together coconut flour, cinnamon, baking soda, and salt
  2. Mix wet and dry together
  3. Stir in Chia seeds and flax seeds into muffin dough
  4. Let sit for 5 minutes
  5. Fold in blueberries
  6. Stipple batter 3/4 full into greased muffin pans (basically your batter won't be smooth in the cup, it will look rough and rugged)
  7. Bake at 375° for 35-45 minutes. You know they are done with tops start to brown and when touched will 'bounce' back.
Modifications
  1. Instead of blueberries, you can adapt these muffins in many ways! Really, let your imagination run wild. Here are a few that I have tested and the family loves!
  2. Carrot and Raisin 1Cup Shredded Carrots & 3/4 Cup Sulfite free raisins
  3. Cranberry Orange 1 Cup unsweetened frozen cranberries (thawed and minced) & zest of 2 oranges
  4. Banana and Cacao Chip (chocolate) 2 Bananas mashed & 1/2 cup Cacao Chips
Recipe Notes

Baking Paleo is very different than traditional baking. Due to the fact that the flours are much heavier and you are using a lot of eggs, they 'dehydrate' as much as they bake. Depending on the wetness of your final batter, (mine is usually much drier than traditional batter), will affect how long to fully bake them. After a couple trials, you will figure out which consistency works best with your oven and your brand of coconut flour. (yes, that makes a difference)

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Weight Loss Journey

Water, Agua, Wasser, Voda, Acqua, Eau…..

June 4, 2016

Water.

We all get that it is important to our health, when you consider that at least 60% of you is made up of purely water and you can not live more than 3 days without it…Yea…it is important.

 

But, do you really need the 8 glasses a day recommended for the average person or the 1 gallon a day recommended for optimal weight loss?

 

The short answer is…YES.

And NO.

 

You see, with any hard-and-fast-rules, the one factor we don’t consider is listening to our own bodies!  I have done the gallon-a-day trick and gone for a period with little to no water at all.  And here is what I have learned.

Water is your Number #1, your go-to drink, your first choice of all beverages.  It is highly crucial to just about every process that your body endures.  It flushes out toxins and bacteria.  Makes our minds more alert (your brain consists of 70% water) Keeps us hydrated, because dehydration will cause the shut-down of, well…

 

EVERYTHING.

 

BUT…When is it too much?

You have all heard that you can have too much of a good thing.  This goes for water as well.

Yes, it is good to drink while working out to cool the body and keep hydrated.  Yes, it is usually thirst that we feel instead of hunger, so go for the water glass first.

But, when can water hurt us?

Well, for one thing, it can blow your cells up.  That would be a bummer.  Hardly likely any of us would encounter this in our lifetimes, unless you are crazy enough to enlist in one of those crazy ‘How much water can you drink?” Contests.

It is more subtle than that.  Actually, it is about your enzymes.  Not well understood by the scientific community, these little gems are crucial to many, many body processes; digestion, being one of them.  You know that sensation you get before you eat?  Salivating you when see and smell food.  Those are your enzymes activating.  Problem is, if you start sloshing a bunch of water down, you wash(dilute) those enzymes with it!  Sipping with your meal?  Not a problem.  But unadulterated guzzling?  Not recommended.

 

Long story short?

 

Drink your H20.  Preferably 1/2 your body weight in ounces.  I weigh 163lbs, so I would drink 80 or so oz. of water.  And not juice, or coffee.  Clear beautiful, life-giving water.  And common sense would tell you that if your are working out extra hard that day or it is extra hot…maybe drink a little more, eh?

 

 

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Weight Loss Journey

I Survived the Movie Theater!

June 2, 2016

The theater.

 

Great fun for the family.  Have the chance for an afternoon or evening to transport yourself to another time or place.

Then, there is the smell of popcorn.

 

OH NO.

 

Now, that I have resolved to dropping some serious weight in the next two months, I find these challenges a little more, well….challenging.

I said that I don’t like counting calories and it is true, I don’t.  However, after I weighed myself and was up the pound I lost, I knew deep down that I needed to keep track and thusly, keep myself in check.  There is a great app called MyFitnessPal.  And it really makes counting easy, dare I say, FUN?!  But the part I get a kick out of, is that you can scan the barcodes of your food!  So sick!

So, after I entered the last couple days I found that all of my ‘oh, this won’t matter, it is so little…just pop it in the mouth and forget about it‘ food stuffs, really stuffed me. Like 2200 calories stuffed.

Oooops.

Enter in the movie theater.  We promised the kids we would go and I hatched a plan.  I would bring myself a chocolate protein shake and drink it up and tell myself it was a melted chocolate shake.

Yea, that will work….

And it did!  I was content the whole movie through and I didn’t feel like I suffered at all.  Woo hoo!

I had a great food day today, made myself a gorgeous beet salad.  Worked my butt off (462 calories off) with my awesome trainer John at No Excuses Gym and had a pretty fricking awesome day.

So, long story short?

ALWAYS HAVE A PLAN.  Never assume you will be ok, because once you do, you WILL give in.  Hunger is no laughing joke.  Protein shake, beef jerky, nuts…have SOMETHING on hand and you too will overcome your obstacles and not give in to those jerks pictured above.

 

 

 

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Weight Loss Journey

Get It Out!!

June 1, 2016

 

I spent the better half of yesterday evening trying to make time go quicker. You see, I don’t do so well after about 6pm. The day is winding down and all of my caffeine is wearing off and this usually marks the end of all the good things I have done throughout the day.. Idle time for me can be destructive.

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So, when I started hitting the skids…I felt the need to announce it aloud to my husband and continue to do so EVERY TEN MINUTES. He had to be so annoyed with me, but being the patient man he is and a little sick (he found my struggle amusing), he listened to every battle I encountered.

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“Honey, I want chips” “Honey, I would eat a tub of ice cream” Bla, bla, bla….on it went.

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Which brings me to this point…

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IF YOU SHOULDN’T BE EATING IT…GET IT OUT OF THE HOUSE!!

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Now, I have teenagers. Perfect scapegoat for anyone who wants a real reason to keep the junk. Yet, honestly, I would have to say to myself, “Why should they be eating it either?!” Understandbly, there are going to be those times…sleepovers, birthday parties, etc. Where the junk will make it’s way into your home. Somehow though, have you noticed that once it enters it seems to shack up permanently and wreak havoc on your goals and ambitions?

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So my short advice to you.

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Get it the HECK OUT.

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Stop standing there. Go right now to your cupboards and throw away the junk. You know your nemesis. The one, two, twenty things that once ingested send you into a tailspin so bad that you would end up saying, “What weight loss/health goals are you talking about?!”

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For me…it is ice cream, potato chips and french onion dip.

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So long suckers.

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If you have to imagine them riddled with some nasty bugs or tainted with poison, DO IT. Whatever mind game you have to play with yourself to rid yourself of that unnecessary temptation….JUST DO IT!

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GOOD JOB!

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As far as the rest of yesterday goes. I did 46 minutes on a bike. Ate pretty well, but not enough meals or water. I am getting there and am down a whole pound!

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Well, I am closing out for the day. Night is closing in again. Let’s see how it goes. I got my secret weapons and better yet…the JUNK….

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IS GONE!

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