I know we're not supposed to call it a diet; it's a lifestyle change. I know diet is a four letter word and that using the word lifestyle indicates permanence.
Can I be politically incorrect on this subject for a moment?
I HATE THAT TERM.
We have changed our diet. Diet is not actually meant to be synonymous with fads and unhealthy weight loss programs. The word diet is simply supposed to encompass what you eat. We have simply changed our diet. Permanently.
We have increased our activity level which, in certain ways, affects other small areas of our lives, but it is 30-60 minutes out of the entire day we're talking about here. Maybe more because I also do little things like walk into the bank instead of drive through and take the stairs if it is only a flight or two. Still, it is a simple increase of our activity level.
My overall lifestyle was and is fine. I see nothing wrong with it. I have not changed my personality or my responsibilities which are the major things that make up a lifestyle, imo. Skinny people's lifestyles are not defined by what they eat or whether they exercise. Neither is mine.
So if I avoid the term and I say things like 'diet', please don't think I have any delusions about the permanence of this change. I just hate trendy terms and find that in this instance, it actually belittles me as a person because it takes everything I am away and replaces it with the fact that I'm losing weight.
Wednesday, March 30, 2011
Shoes
I will be the first to admit this is shameless self-serving, but do you have good shoes for walking and exercise? I know in the case of my sister that she requires very special shoes, but for me, I just need a decent pair of comfortable shoes. Six months ago, I bought myself a pair of Curves shoes available through Avon and I am glad I did! I have this thing against sneakers (they are uggy so I have used Converse All Stars as my only sneakers for the last 15 years). I was reluctant at first and I don't wear them for anything other than exercise, but they have lasted well, look nice, and I definitely think my feet are happier than they would have been if I had kept wearing my Chucks.
Check out my webpage and search for other great Curves products such as a pedometer, moisture wicking clothes, and other handy workout items.
Check out my webpage and search for other great Curves products such as a pedometer, moisture wicking clothes, and other handy workout items.
Tuesday, March 29, 2011
A quick recipe
Chicken enchiladas (store leftovers in fridge for a quick lunch tomorrow!)
2 cups greek yogurt
1 can cream of mushroom soup
1 lb grilled chicken breast, chopped
2 cups broccoli, chopped
2 sm cans chopped green chilies
1/2 cup low calorie cheese*
8 tortilla wraps**
Stir yogurt and soup together. Mix in broccoli, chilies, and chicken. Divide into 8 wraps and sprinkle cheese on top. Bake at 350 degrees for 40 minutes or until golden brown. About 215 calories per enchilada. Top with salsa for more flavor.
*Shreiber shredded cheese from Costco is 80 calories per 1/4 cup. Recalculate if using a higher calorie cheese or reduce the amount used.
**La Tortilla Factory wraps available at Costco are low carb, high fiber, and only 80 calories each. If you buy wraps with more calories, add the difference to each serving.
2 cups greek yogurt
1 can cream of mushroom soup
1 lb grilled chicken breast, chopped
2 cups broccoli, chopped
2 sm cans chopped green chilies
1/2 cup low calorie cheese*
8 tortilla wraps**
Stir yogurt and soup together. Mix in broccoli, chilies, and chicken. Divide into 8 wraps and sprinkle cheese on top. Bake at 350 degrees for 40 minutes or until golden brown. About 215 calories per enchilada. Top with salsa for more flavor.
*Shreiber shredded cheese from Costco is 80 calories per 1/4 cup. Recalculate if using a higher calorie cheese or reduce the amount used.
**La Tortilla Factory wraps available at Costco are low carb, high fiber, and only 80 calories each. If you buy wraps with more calories, add the difference to each serving.
Hope
Health
For those who hadn't heard yet, Scott's last doctor's appointment went very well. The doctor took him off of the diuretics (water pills) and without that he didn't need the potassium pills. He suggested that Scott may not need the metformin any more, but after blood tests he decided to leave him on because it will aid in the continuing weight loss. He was told he didn't need the compression socks constantly anymore so he can wean himself off of them. It's worth all the work for the money and hassle you save on medication!
Weight
I think I'm officially over my block. Inching up on the 60 lbs off line now and I had to buy a belt just to keep my pants from falling off when I walk. Yeah, I should just get new pants, but that costs money and as long as I can still get some wear out of the now-huge things I own, I'm going to try to milk it as long as possible. Still, it feels like I'm wearing skirts on each leg...
I haven't asked Scott for a couple of days, but I think he's lost another 10 lbs, too. Sometimes the progress feels very slow, but I have to remember to look back to the beginning.
Delusions
Part of me has known this all along, but the important part of my brain refused to process. For the first many years of our marriage, Scott and I would go out to eat. I'd pick a gyro (which is usually under 500 calories) and he'd get a pastrami burger (which we now know is usually 1200+) I'd get the chicken sandwich and he'd buy the triple stack with bacon. In general I ate better than he did - not that this is a race - but when we first started eating better together, I thought I generally ate healthier than he did so therefore I was healthier. Relative term, right, because if I sat next to a vegan, I'd look like the greasy pig. The point is, you can be healthier, yet still not healthy. Basically I was doing superb at maintaining weight, but a little work to be even healthier in eating and exercise habits was definitely in order.
In the end, though, it's not a contest to be the healthiest person or the most informed when it comes to food. It's a personal journey and I do grow tired of it feeling like weight loss is a group activity...
...unless, of course, you're in it together with the person.
Eating out
We tend to go with large chains because it's easier to get an accurate calorie count. Keep in mind, though, that because of small changes in preparation and location, nutrition information on the internet can be a little off. I tend to round up whatever I order just in case.
burgers
You've heard the amusing quote "some days it's not worth chewing through the straps"? Well, I admit it. Some days it's like chewing on a strap to gnaw on carrots when all you want is a french fry.
This weekend, I craved a burger like mad. I don't even like beef very much, but it felt like the only thing that would taste good.
Well, for under 600 calories, we put together a little meal at Wendy's which was totally delicious and satisfying. First, order the HALF size Apple Pecan salad, but make them keep the pecans. The pecan packet is 110 calories so if you desire the pecans, you must skip the second part of the meal. About half of one pomegranate vinaigrette pouch is enough to coat the salad, but you still come in under the 600 if you use the whole thing. Delectable salad, I assure you!
Second, order the Jr. bacon (yes! bacon!) cheese (and cheese!) burger, but make sure you ask them to hold the mayo! This is a good tip wherever you go because you can save 50-100 calories just by asking them to leave the mayo off. Moisturize your sandwiches with mustard instead for no calories or carbohydrates. If you only have 500 calories to spare for dinner, use no more than half of the dressing packet on your salad and request that they hold the lettuce and tomatoes as well. You will go over 500 slightly, but not as much as if you leave those things intact. Btw, you can order these together in a Pair 2 special for just $5.
chinese
Panda Express can be a friend. Anything with tempura batter, noodles, or rice will be packed with calories so look for something more vegetable heavy. Order steamed veggies instead of rice or chow mein, then enjoy delicious entrees like beef & broccoli, mushroom chicken, black pepper chicken, potato chicken, or veggie spring rolls. I recommend a bowl with just one entree, but sometimes you can afford enough calories to splurge.
I know, however, that all that crispy delightfulness and sauce on the orange chicken or sweet and sour from some other place are what I'm really craving so those dishes don't really fill the bill (except the veggie spring rolls. I do love those!) Instead I bought the Panda Express orange chicken sauce from the store and then I carefully measure 2 Tbsp on a grilled chicken breast. For a larger dish, stir fry the grilled chicken with some "free" veggies and then add the sauce. Keep the food calories low since the sauce is 70 calories per 2 Tbsp.
Another way to enjoy sweet and sour style chicken is to get the nuggets at Chick-Fil-A and choose Polynesian sauce. 8 nuggets and one packet of sauce is just 370 calories. Top off the meal with a medium fruit (70 calories) and it satisfies. I know several places have reasonable nuggets and offer sweet and sour sauce, but I really find the Polynesian and the way they make their nuggets are more satisfying for the Chinese feel than any other.
mexican
Green taco sauce has less than 5 calories (many of them like the ones we keep on hand in the fridge these days are 0 calories) so it's a great thing to add to any dish to make it feel more Mexican. For me, I've found that going to Taco Bell is a favorite. Fresco Tacos are less than 200 calories each (the burritos are over 300) so I order 2 of the chicken ones at 150 each. If I'm especially hungry and have enough calories, I tack on one Nacho cheese steak gordita for 260 and come in under 600.
For those who hadn't heard yet, Scott's last doctor's appointment went very well. The doctor took him off of the diuretics (water pills) and without that he didn't need the potassium pills. He suggested that Scott may not need the metformin any more, but after blood tests he decided to leave him on because it will aid in the continuing weight loss. He was told he didn't need the compression socks constantly anymore so he can wean himself off of them. It's worth all the work for the money and hassle you save on medication!
Weight
I think I'm officially over my block. Inching up on the 60 lbs off line now and I had to buy a belt just to keep my pants from falling off when I walk. Yeah, I should just get new pants, but that costs money and as long as I can still get some wear out of the now-huge things I own, I'm going to try to milk it as long as possible. Still, it feels like I'm wearing skirts on each leg...
I haven't asked Scott for a couple of days, but I think he's lost another 10 lbs, too. Sometimes the progress feels very slow, but I have to remember to look back to the beginning.
Delusions
Part of me has known this all along, but the important part of my brain refused to process. For the first many years of our marriage, Scott and I would go out to eat. I'd pick a gyro (which is usually under 500 calories) and he'd get a pastrami burger (which we now know is usually 1200+) I'd get the chicken sandwich and he'd buy the triple stack with bacon. In general I ate better than he did - not that this is a race - but when we first started eating better together, I thought I generally ate healthier than he did so therefore I was healthier. Relative term, right, because if I sat next to a vegan, I'd look like the greasy pig. The point is, you can be healthier, yet still not healthy. Basically I was doing superb at maintaining weight, but a little work to be even healthier in eating and exercise habits was definitely in order.
In the end, though, it's not a contest to be the healthiest person or the most informed when it comes to food. It's a personal journey and I do grow tired of it feeling like weight loss is a group activity...
...unless, of course, you're in it together with the person.
Eating out
We tend to go with large chains because it's easier to get an accurate calorie count. Keep in mind, though, that because of small changes in preparation and location, nutrition information on the internet can be a little off. I tend to round up whatever I order just in case.
burgers
You've heard the amusing quote "some days it's not worth chewing through the straps"? Well, I admit it. Some days it's like chewing on a strap to gnaw on carrots when all you want is a french fry.
This weekend, I craved a burger like mad. I don't even like beef very much, but it felt like the only thing that would taste good.
Well, for under 600 calories, we put together a little meal at Wendy's which was totally delicious and satisfying. First, order the HALF size Apple Pecan salad, but make them keep the pecans. The pecan packet is 110 calories so if you desire the pecans, you must skip the second part of the meal. About half of one pomegranate vinaigrette pouch is enough to coat the salad, but you still come in under the 600 if you use the whole thing. Delectable salad, I assure you!
Second, order the Jr. bacon (yes! bacon!) cheese (and cheese!) burger, but make sure you ask them to hold the mayo! This is a good tip wherever you go because you can save 50-100 calories just by asking them to leave the mayo off. Moisturize your sandwiches with mustard instead for no calories or carbohydrates. If you only have 500 calories to spare for dinner, use no more than half of the dressing packet on your salad and request that they hold the lettuce and tomatoes as well. You will go over 500 slightly, but not as much as if you leave those things intact. Btw, you can order these together in a Pair 2 special for just $5.
chinese
Panda Express can be a friend. Anything with tempura batter, noodles, or rice will be packed with calories so look for something more vegetable heavy. Order steamed veggies instead of rice or chow mein, then enjoy delicious entrees like beef & broccoli, mushroom chicken, black pepper chicken, potato chicken, or veggie spring rolls. I recommend a bowl with just one entree, but sometimes you can afford enough calories to splurge.
I know, however, that all that crispy delightfulness and sauce on the orange chicken or sweet and sour from some other place are what I'm really craving so those dishes don't really fill the bill (except the veggie spring rolls. I do love those!) Instead I bought the Panda Express orange chicken sauce from the store and then I carefully measure 2 Tbsp on a grilled chicken breast. For a larger dish, stir fry the grilled chicken with some "free" veggies and then add the sauce. Keep the food calories low since the sauce is 70 calories per 2 Tbsp.
Another way to enjoy sweet and sour style chicken is to get the nuggets at Chick-Fil-A and choose Polynesian sauce. 8 nuggets and one packet of sauce is just 370 calories. Top off the meal with a medium fruit (70 calories) and it satisfies. I know several places have reasonable nuggets and offer sweet and sour sauce, but I really find the Polynesian and the way they make their nuggets are more satisfying for the Chinese feel than any other.
mexican
Green taco sauce has less than 5 calories (many of them like the ones we keep on hand in the fridge these days are 0 calories) so it's a great thing to add to any dish to make it feel more Mexican. For me, I've found that going to Taco Bell is a favorite. Fresco Tacos are less than 200 calories each (the burritos are over 300) so I order 2 of the chicken ones at 150 each. If I'm especially hungry and have enough calories, I tack on one Nacho cheese steak gordita for 260 and come in under 600.
Sunday, March 20, 2011
You lose more weight if you don't read the scale!
After my last plateau, I realized I really needed to get out of the habit of weighing every day... sometimes twice. It only makes you crazy! I cut back to once a week until I got over the hump. Have finally gone over that stupid 50 lb mark that I seemed to stay just under for a few weeks. YAY!
St. Patty's weekend started on Thursday and ended yesterday for us. After some salty corned beef, binge drinking, and lots of carbs, I wondered what I would see on the scale this morning so I took a chance. I lost two more lbs {blink} Works for me! (btw, this makes it a total of 55 lbs so I think that plateau at 47 is really behind me!)
St. Patty's weekend started on Thursday and ended yesterday for us. After some salty corned beef, binge drinking, and lots of carbs, I wondered what I would see on the scale this morning so I took a chance. I lost two more lbs {blink} Works for me! (btw, this makes it a total of 55 lbs so I think that plateau at 47 is really behind me!)
Friday, March 18, 2011
Tip: Yesterday I made dip for a party. Instead of buying a large container of plain yogurt of which I only wanted to use 8 oz I opted for Greek yogurt. I found a brand at Target called Fage which is a strained Greek yogurt and cost less overall (of course, per ounce was a lot more) than the larger container of regular yogurt. Into the 6 oz, I mixed 1 Tbs (about 1/2 pkt) of the Harvest Dill and OH. MY! It was creamy and delicious! You will NOT miss your sour cream! I will actually splurge on the Greek yogurt for this dip from now on. Definitely worth it.
Recipe
Somewhat Authentic Shepard's Pie
1 lb lean beef
2 cups free veggies (recommended: broccoli, cauliflower, carrots, celery)
1 pkt mushroom gravy
garlic powder
lemon pepper
Cavendar's Greek seasoning
Worcestershire sauce
1 pkg Four Cheese mashed potato mix
Slow cook beef in water until tender. Remove lingering fat and drain. Mash a little or shred. Prepare mashed potatoes with hot tap water and set aside. Gather six 2 cup baking containers (such as a ramekin) and put 2-3 oz of beef on the bottom of each container. Spread 1/4 veggies on top of the beef. Dash garlic powder, lemon pepper, and Greek seasoning over the top of each. Mix together the water and gravy packet without cooking into a small bowl. Use about 2 Tbs over each serving, then dribble 1-2 tsp Worcestershire sauce over the top (depending on how much bite you like). Dollop with mashed potatoes (do not smooth out on top) and bake at 350 degrees for 45 minutes until top is dark brown.
Depending on how lean the meat is, these are around 170 calories per serving.
Recipe
Somewhat Authentic Shepard's Pie
1 lb lean beef
2 cups free veggies (recommended: broccoli, cauliflower, carrots, celery)
1 pkt mushroom gravy
garlic powder
lemon pepper
Cavendar's Greek seasoning
Worcestershire sauce
1 pkg Four Cheese mashed potato mix
Slow cook beef in water until tender. Remove lingering fat and drain. Mash a little or shred. Prepare mashed potatoes with hot tap water and set aside. Gather six 2 cup baking containers (such as a ramekin) and put 2-3 oz of beef on the bottom of each container. Spread 1/4 veggies on top of the beef. Dash garlic powder, lemon pepper, and Greek seasoning over the top of each. Mix together the water and gravy packet without cooking into a small bowl. Use about 2 Tbs over each serving, then dribble 1-2 tsp Worcestershire sauce over the top (depending on how much bite you like). Dollop with mashed potatoes (do not smooth out on top) and bake at 350 degrees for 45 minutes until top is dark brown.
Depending on how lean the meat is, these are around 170 calories per serving.
Wednesday, March 16, 2011
Treat yourself!
Now it's time for the first recipe. Dessert! Reward yourself for a job well done.
Strawberry Cheesecake (No Bake)
4 sheets graham cracker
1 cup cottage cheese
2 Tbs lemon juice
1 cup light vanilla soy milk
1 small pkg sugar-free cheesecake pudding mix
6 oz light strawberry yogurt
In medium bowl, begin by blending cottage cheese until it breaks up. Add lemon juice, milk, and pudding mix. Blend more. Mix at a higher speed to reduce cottage cheese as much as possible. Add yogurt, but stir just a little to distribute.
Line for 16 cupcake(s).
Leave in chunks or crumble 1/4 sheet graham cracker into the bottom of each pan, spread to corners. Divide mixture as evenly as possible. Refrigerate. Because of soy, these will be a bit soft so eat carefully. Freeze for a summer treat!
Each is about 100 calories.
Strawberry Cheesecake (No Bake)
4 sheets graham cracker
1 cup cottage cheese
2 Tbs lemon juice
1 cup light vanilla soy milk
1 small pkg sugar-free cheesecake pudding mix
6 oz light strawberry yogurt
In medium bowl, begin by blending cottage cheese until it breaks up. Add lemon juice, milk, and pudding mix. Blend more. Mix at a higher speed to reduce cottage cheese as much as possible. Add yogurt, but stir just a little to distribute.
Line for 16 cupcake(s).
Leave in chunks or crumble 1/4 sheet graham cracker into the bottom of each pan, spread to corners. Divide mixture as evenly as possible. Refrigerate. Because of soy, these will be a bit soft so eat carefully. Freeze for a summer treat!
Each is about 100 calories.
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