Trina's move from maintenance to weigh loss

I was maintaining well for a while but recently noticed that I had let myself go overboard.  So, after seeing the scale jump 5 lbs I figured no time was better than the present to regain control before those 5 extra lbs turn to 15 extra lbs. *gasp*

I looked at what I was eating and figured my actual meals weren't too bad it was the excessive snacking and evening grazing. So, I cut 500+ calories by doing the following...

• ~80 calories: substituting coffee w/sugar & milk for unsweetened herbal tea
  
• ~70 calories: eliminating cheese on my sandwiches
  
• ~100 calories: limiting my pretzel snacking to 1 serving 
  
•   300+ calories: changing from an evening of constant grazing (cheez-its, gold fish, peanut butter, candy, ice cream) to having one relatively healthy evening snack 1 hr after dinner

This has brought my calories from about 1800 to about 1300.  It's been about a week and so far so good.  The scale has become my friend again.

Nicole's Weekly Menu - Thursday 2-26 Thru 3-5

Weekly Menu - Thursday 2-26 Thru 3-5
Goal: 23 Points per Day

Breakfast-
Egg Salad - (1 hard boiled egg mixed with 1 teaspoon olive oil mayo + paprikia, salt, pepper) (2)
1/2 Cup Almond Coffee Milk (0)

Snack-
Almonds (2)
Apple (1)
Cheese (1)

Lunch-
Shirataki with mushrooms and spinach, or with cheese (3)
Fruit (1)

Snack-
Kettled Baked Chips (2)
Applesauce, No Sugar Added (1)

Dinner-
Wine (3)
Veggie Lettuce Wraps (4) (recipe - second one down: http://www.hungry-girl.com/girls/biteoutdetails.php?isid=1518)

Dessert-
Latte Bar, 1 Melted Dove Chocolate, 5-6 Almonds (3)

10 Healthy (and Tasty) Foods

I don't remember where this list came from but here it is:

Blueberries: ranked #1 in anitoxidants

Strawberries: low in calories and loaded with Vitamin C

Olive Oil: improves cholesterol and lowers risk of heart disease

Apples: high in soluble fiber and they are excellent for controlling blood sugar

Watermelon: fat, sodium, and cholesterol-free. has antioxidants, vitamins A and C, fiber, iron and potassium

Tuna: low in fat and high in protein, vitamins, minerals and Omega 3-fatty acids

Peanut butter: protein rich, high in monosaturated fat, and contains no cholesterol or trans fat

Pomegranates: high in antioxidants, fiber, potassium, and niacin

Garlic: reduces high blood pressure

Almonds: low in carbs, but rich in Vitamin E, dietary fiber, and monosaturated fat which is a "good fat" that helps lower cholesterol

Love the Spinach!

After reading Trina's post about Spinach, I decided to buy some this past week and try it out. I love-love-love it! I add a heaping tablespoon of chopped garlic, a big handful of fresh spinach and then toss in some fresh mushrooms to a small skillet and in a couple of minutes I have a perfect filling side dish. I love it! I've even done the same for breakfast - adding an egg, spinach, mushrooms and a light laughing cow cheese wedge and have myself a nice scrambled omelet.

Replacing bad habits (Trina)

Although I am maintaining my "new weight," I still don't feel that I have a comfortable grasp on consistent healthy eating habits.  I want to improve this.   So, I have been trying to pay closer attention to my eating habits, the ones that are detrimental.

I've noted the following bad habits:

1. After dinner I go straight for dessert, followed by non-stop munching until I go to bed. Sometimes I don't go to bed until midnight.
2. When I get on the phone, I mindlessly grab something to snack on.  As if eating without thought diminishes the caloric intake.
3. I usually hang in the kitchen/sitting room while Web browsing. This leads to constant munching.
4. When I drink (wine/alcohol), I munch more.

I want to establish the following good habits:

1. After dinner, wait 30 minutes to an hour before having dessert. This lets dinner digest a little and allows my body to trigger just how hungry I am (or am not).  Also, I realized this helps to distinguishes dessert as an event apart from dinner.  It makes it an evening snack, just like my morning and afternoon snacks.
2. No eating when I'm on the phone.  Choose one or the other.
3. Go to another room for my leisure activities.  If I'm hungry, I need to consciously depart from my leisure activity and go back in the kitchen to eat.  Again, choose one or the other. I thank Nicole for this tip.
4. Drink 8-16 oz of water for every glass of wine (or other alcoholic drink).  Good hydration habit and helps me feel full so that I munch less.

I have yet to be a good judge of physical hunger vs emotional hunger. The only times I'm certain that my hunger is physical is when my stomach is growling or when I have a hunger headache.  So, I'm hoping these lil customized rules will help me to eventually realize the difference between the two and at the very least keep me on track, in spite of.

Fighting Food Cravings

I stumbled upon this article, "19 ways to fight food cravings and win the war on flab."

Quite a few of the recommendations are no-brainers, but I thought it had some good recommendations for curbing hunger. They 19 suggestions are divided up into 4 categories "In the Morning," "The Afternoon," "The Early Evening," and "Late Night."

Here's the article: AARP: Hunger Management.

 

Spinach-Feta Dip

Spinach-Feta Dip

Sounds yummy - I need to try this! Would be great for veggie dipping.

4 c. chopped fresh spinach (about 2 oz)
1/2 c. light cream cheese
1/2 c. fat-free sour cream
1/4 c. crumbled feta
1/4 c.minced fresh chives, divided
2 tsp. fresh lemon juice
1/4 tsp black pepper
1/4 tsp. table salt or to taste

Place spinach in a small saucepan with 2 cups of water. Bring to a boil over high heat and then cook for 1 minute,drain well.

Place spinach, cream cheese, sour cream, feta cheese, 2 tablespoons of chives, lemon juice and pepper in a blender; puree. Salt to taste. Spoon into bowl and sprinkle with remaining chives.

Serving: 3 tbsp
Point Value: 1 (so 70-100 cals)

Hungry Girl

Go sign up for this daily newsletter RIGHT NOW! I've gotten it for a while - but I love it and you should too!!!

http://www.hungry-girl.com/subscribe/subscribe.php

Things I Want to Try (Nicole)

• Weight Watchers Pita Breads - 1 pt. I can make my mini pizzas again - I loved these! Some cheese, sauce, ham, mushrooms, filling and lovely.
• Weight Watchers Latte Bar - 1 pt. I think I could scoop it into a bowl and it would taste like ice cream!
• Butternut squash - Better for you than potatoes, but supposedly a similar consistency.
  

I'm sure there is a way more - but that's it for now!

The evenings are rough for Trina

After a good day...

• Breakfast -  1/2 cup fiber one and 1/2 cup of milk with coffee
  
• Morning snack - banana
  
• Lunch - spinach & low fat sesame ginger dressing,  a slice of swiss melted on whole wheat bread
  
• Afternoon snack - pretzels
  
• Dinner - Chipotle burrito bol (lettuce, black beans, rice & salsa)

I get home from dinner and can't control my munching...

• Evening snacks - 3 servings of Cheez-Itz Party Mix, 2 glasses of wine, 5 starbursts & 1 fiber one bar
  

When I can figure out how to curb my evening munching I'll be a happy camper.

Trina's Typical Grocery List & Menu

Fresh

• Apples
  
• Bananas
  
• Asparagus
  
• Broccoli
  
• Spinach
  

Refrigerated

• Liquid Egg Whites
  
• Lactose-free Milk
  
• Sliced cheese (2% milk)
  

Frozen

• Blueberries
  
• Strawberries
  
• Lactose-free Vanilla Ice Cream
  
• Veggie burgers
  

Meat & Seafood

• Shrimp
  
• Salmon
  
• Tilapia
  
• Lean ground turkey
  
• Turkey kielbasa
  

Other Stuff

• Wheat pasta
  
• Wheat bread
  
• Brown rice
  
• Tomato sauce
  

A typical day's menu

Breakfast (250 cal.)

• (45 calories) Egg whites
  
• (25 calories) 1/2 slice of cheese
  
• (100 calories ) wheat bread
  
• (80 calories) coffee with sugar & milk
  
• OR
  
• (240 calories) blueberry, strawberry & banana fruit smoothie
  
• OR
  
• (200 calories) fiber one cereal with milk, plus coffee with sugar & milk
  

Morning snack (80 cal.)

• (80 calories) banana
  

Lunch (195 cal.)

• (70 calories) Veggie burger
  
• (25 calories) 1/2 slice of cheese
  
• (100 calories) wheat bread
  

Afternoon snack (190 cal.)

• (110 calories) Pretzels
  
• (80 calories) Apple
  

Dinner (530 cal.)

• (200 calories) pasta or rice
  
• (30 calories) asparagus or broccoli
  
• (120 calories) meat or seafood
  
• (60 calories) 1/2 tbsp olive oil - for cooking
  
• (120 calories) 5 oz. glass of red wine
  

Dessert (260 cal.)

• (150 calories) 1/2 cup ice cream
  
• (110 calories) 2 tbsp ground flaxseed (sprinkled on ice cream)
  

This about 1500 calories, but sometimes I go over this by having 2 glasses of red wine OR having a piece of dark chocolate at some point during the day OR throwing some peanut butter on my ice cream...

Motivational Quotes

"The difference between the impossible and the possible lies in not giving up."
-Tommy Lasorda, former Major League baseball pitcher and manager

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Aristotle

Nicole's Grocery List and Menu for the Week

Here is my actual grocery list from this week:

Fresh

• Carrots
• Apples
• Pre-cut cabbage
• Pre-shredded lettuce
• Celery
• Fresh Mushrooms (5 packs)

Refrigerated

• Eggs

Organic

• Almond Milk, Vanilla, Unsweetned
• Tofu Shirataki

Frozen

• Fruit, Rasperries, Strawberries, Tropical
• Light Cool Whip

Cans and Stuff

• Applesauce - Unsweetened
• Tomato Bisque Soup

So what does my day to day menu look like?

Breakfast

• 1 Hard Boiled Egg, sprinkled with Paprika, Salt and Pepper (2 points / 70 cals)
  
• Coffee with 1/2 cup Almond Milk (0 pts / 20 cals)

Morning Snack

• Apple or Frozen Fruit (1 point / 60 cals)
• Celery with Laughing Cow Cheese (free / 35 cals)

Lunch

• Spaghetti Shirataki Noodles (1 pt - 40 cal for noodles, 60 cals for sauce)
• Reduced Fat Parmesan Cheese (2 tbl, 1 pt, 40 cals)
• Fruit, Frozen (with sprinkle of sugar, 1 pt, 60 cals)

Afternoon Snack

• Coleslaw w/ Olive Oil May (1 pt, Coleslaw 20 cals, Mayo (1 tbl) 45 cals)
• Applesauce (1 pt, 50 cals)

Dinner

• Option 1: Bacon Cheese Sandwich (5 pts, 275 cals)
  
• 2 Slices Bread (1 pt, 80 cals)
  
• 2 Pieces Center Cut Bacon (1 pt, 40 cals)
  
• 1 Slice Cheese (2 pts, 110 cals)
  
• 1 Tbl Mayo (1 pt, 45 cals)
  
• Lettuce (free)
  
• Tomato (free)
  
• Onion (free)

• Option 2: Mexican Night Nachos (6 pts, 320 cals)
  
• 1 Serving Baked Tostito Scoops (2 pts, 120 cals)
• 1 Serving Cheese (2 pts, 100 cals)
• 1 Spoon Full Sour Cream and Guacamole (1 pt, 60 cals)
• 1/4 Cup Black Beans (1 pt, 40 cals)
• Shredded Lettuce Galore
• Salsa - fresh tomatoes and onions
  

• Either dinner is then accompanied by fresh mushrooms sauteed in olive oil butter (20 cals)

• 6.5 oz Glass of wine (3 pts, 140 cals)
• Dessert of choice, piece of chocolate, weight watchers ice cream, cookies, 2 pts, around 120 cals)

This brings me between 19-20 points (1025-1070 calories) before I add in my additional 3-4 points remaining of the day, bringing my final total to 1280-1305.

Burger King - Getting Mini Burgers!

I'm not much for fast food these days, but when I do want it, it would be great to have reasonable options!

Burger King Launches Burger and Breakfast "Shots"

from yumsugar -- To die for. by YumSugar

Burger King is continuing its strategy of adding petite-sized, lower-cost items to its menu at a time when food prices have soared but consumers are strapped for cash.

The fast food chain announced today that it will roll out new burger and breakfast "shots," or burgers in miniature sizes.

The sliders will come in a two-pack ($1.39) and a six-pack ($4.09) and will consist of a flame-broiled patty, ketchup, mustard, and two pickle slices, sandwiched between a plain bun. The fast food chain is also revving up its breakfast menu with BK Breakfast Shots. The breakfast sandwiches, which are available in a two-pack ($1.49) or a four-pack ($2.89) during the store's breakfast hours, contain egg, a "smoky cheese sauce," and a choice of ham, bacon, or a sausage patty.

This is probably another attempt by Burger King to offer smaller portions at higher prices, but I'm a sucker for all things mini, so I'm bound to buckle and buy some of the breakfast shots.

THE 8 REASONS

The reasons people are unable to keep weight off. Studies show people are able to lose weight much more easily than they are able to keep it off... and here's kinda why:

By Tom Venuto
(taken from: Women's Diet and Fitness)

THE 8 REASONS

1. No focus: you didn’t set goals, you didn’t put your goals in writing, and/or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)

2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.

3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.

4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)

5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.

6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)

7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.

8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.

So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.

Train hard and expect success

Healthy Bread Suggestions - Via Hungry Girl

1. La Tortilla Factory Tortillas - Look for the 80-calorie, 12-gram-of-fiber large ones called Smart & Delicious Low Carb/High Fiber. They're FANTASTIC. Click for a store locator or order online.

2. Fiber One English Muffins - These are fairly new -- currently availabl e in the Northeast. They are delicious and come in a slew of varieties (click here for some brand-new ones).

3. Arnold Select Sandwich Thins - These are like flatter, denser hamburger buns or english muffins (sans the nooks and crannies). Simply put, they're INCREDIBLE. Arnold also makes great light bread! P.S. See if they're sold near you by entering your zip code at the Arnold website.

4. Flatout Light Wraps - These large, 90-calorie wraps are great. In Original, Italian Herb, Sundried Tomato, and Garden Spinach, they're great for stuffing full of other things (lik e chopped Boca patties, pickles, and lettuce!). Just make sure to get the ones labeled "Light", because the regular higher calorie wraps come in the same flavors. Click on the "Stores" section of Flatout's site to find out where to buy them (or just order online).

5. Western Bagel Alternative Bagels, Alternative Pita Bread, and Alternative English Muffins - You can find these in select markets or order online. This stuff has amazing stats and tastes delicious, too!

6. Kim's Light Bagels - Kim ROCKS! Her bagels are reeeeally good and come in many flavors. Order online or click here to see where they're sold.

7. Sara Lee Delightful Breads - These come in a bunch of varieties, and the nutritional info is solid! They're also pretty easy to find at supermarkets.

8. Weight Watchers Breads, Pita Pockets, and English Muffins - Lots of variety here, and all good. Plus, you don't have to be a member or sneak into a meeting location to buy them -- they're sold at a lot of grocer y stores.

Here We Go!

I've decided to create this blog because I often forget things I fell in love with at some point that helped me continue to be healthy and do well on my program. That being said, I'm going to use this blog and encourage A&T (it's just wrong to put it the other way) to add things as well - or at least mention them to me so I can post them on here and distribute them to the world! Or at least Mom.

Things I Love Right Now:

• Bacon Cheese Sandwiches, 5 Points (Bread (1), Cheese (2), Olive Oil Mayo (1) Bacon (1))
• Unsweetened Vanilla Almond Milk - Perfect for my coffee, 1 cup is 40 calories
• Fresh or Frozen berries with light Cool Whip
• VitaMuffins! I forgot about these - love them. 1 Point for a big ole snack.
  
• Nachos: Baked Scoops (2), Cheese (2), Sour Cream and Guac (1), Beans (1), Lots of Lettuce and Salsa
• Sauteed mushrooms - baby bit of reduced calorie butter and stir fried. YUM.
• Celery and Light Laughing Cow Cheese
• WW Ice Cream
• My new magic bullet is Tofu Shirataki and it's awesome! Too bad everyone is out of it lately. Jerks.