Water Water Everywhere

So last weeks goal went less than stellar. I only brought my lunch twice last week and I ate out on a night that I didn't have a meeting. Not only did I eat out but I had dinner at Red Hawk Casino Buffet. I tried to make good choices, but at a buffet good choices are hard to find. But it's a new day, a new dawn and this week's goal will be to be stay fully hydrated. When I had my last assessment with my trainer he expressed some concern over my hydration because my body fat percentage was not consistent with my weight loss, which could be explained by dehydration. I knew that this had to be the explanation, because I seldom drink plain water, except when working out. So I've heard the general rule of 8,8oz glasses of water a day, but I took to the internet just to find some more general guidelines. What I found was a bunch of contradictory information from creditable sources. Some said the 8x8 rule was too much water and can over tax your kidneys; some suggested more that 8 glasses; some counted other beverages including soda; and others said that soda didn't count because caffeine is a diuretic.So after being totally confused I decided to just to increase my daily consumption of plain water so my goal this week is to drink 5 8oz glasses of water a day combined with my food and other beverages should keep me better hydrated.         

Healthy eating all day

So today's post was going to be on the delicious and healthy cupcakes I made, from a NPR recipe. Only problem is that the cupcakes were a complete disaster and I'm going to take another stab at them tonight. So for today I have an article with tips on how to eat healthy all day and when life throws it's curveballs.

Healthy Eating All Day 
By: Rosa Cordero

When you're trying to lose weight, you know it's important to eat healthy meals at regular times -- but sometimes things just don't work out. Early lunches, late parties and midday hunger pangs can wreak havoc on your diet.

Fortunately, there are ways to eat healthy even at odd hours. Registered dietician Heidi Reichenberger McIndoo, author of the upcoming book When to Eat What: Eat the Right Foods at the Right Time for Maximum Weight Loss, says a little planning can help you make good choices any time of day. Check out her easy tips for some common situations:

The Early Bird
You like to get to the office early -- maybe even hit the gym beforehand -- so you don't eat much before you leave the house. By the time you get to your desk, you're starving.

Solution: "Break up breakfast into two parts," suggests McIndoo. "First, have some fruit or a piece of whole-grain toast, which will be easy on your stomach. Then in a couple of hours when you're hungry again, you can have some yogurt or nuts. Those two meals together give you one hearty breakfast."

Pre-Lunch Muncher
Your boss calls a last-minute meeting right before noon, so you hit the vending machine. You know it'll be a couple of hours before you can get a real lunch.

Solution: To tide you over, reach for something with protein and fiber, which take time to digest and keep you feeling fuller longer, says McIndoo. Keep packets of instant oatmeal at your desk or bring in some cheese with whole-grain crackers.

The Party Girl
Whether it's a Mother's Day brunch or a fancy evening wedding, you can't resist all that scrumptious food!

Solution: "Many people feel they should save up their calories for a party, but in doing so, you set yourself up for eating a bunch of high-fat, high-calorie foods," says McIndoo. Instead, have a snack before going out, like a small salad with a sliced hard-boiled egg on top, or half a sandwich and fruit.

The 9 p.m. Diner
Your can't-wait errands keep you out so late that it just seems easiest to stop at the nearest pizza place afterward.

Solution: Late meals mean you may be tempted to indulge in easy, fatty foods. But your body knows you only need a certain amount of food each day, says McIndoo. "Once you go over that amount, you start to store it as fat." To prepare for days you know you'll be eating late, buy skinless chicken breasts or fish fillets that you can pop into the oven when you get home. Avoid spicy foods, caffeine and alcohol late at night.

The Midnight Muncher
You find yourself craving something sweet right before bed -- or maybe you even wake up hungry.

Solution: You don't have to deprive yourself, but do keep it light so you won't have trouble falling asleep. Try a cup of Greek yogurt with some fresh fruit mixed in, or a small bowl of whole-grain cereal with skim milk.

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Eating at Home

So I passed last week goal of food journaling and no cheating with flying colors. This week I've gone back and forth for my goal and I've decided on bringing my lunch all week and eating dinner at home on the night's I don't have meetings. Now some people swear that eating at home saves money and I would bet that holds true for a family of four and more. However for just one person I can spend 20 easily for each meal I make at home. Now granted I have leftovers but now that my human garbage disposal, I mean boyfriend, has relocated to LA the leftovers usually go to waste before I get a chance to eat them. My main reason I'm setting this goal is because cooking your own food this the best way to control your calories. With the wonderful power of the internet you can get the nutrition information for most prepared food but it's always an estimate you can never be sure exactly how it was prepared in the restaurant. At home though you have complete control you can weigh and measure your ingredients so you have a much better idea of how many calories you're actually eating. I'm hoping that this goal will help me to have a calories deficit every day, meaning I've ate less calories than I've burned.

New Weigh In

Boot camp was intense today lots of lunges and ab work and just for fun we pushed my trainer Val's SUV around the parking lot up a slight incline. It's kind of amazing how he finds new and challenging things for us to do, although I kinda of felt like I was suddenly in an episode of Biggest Loser. Speaking of the Biggest Loser.........


As most people know, when you're on a weight loss regime, the first ten pounds is always the easiest to lose. As your body get used to the program you're on and you stop being as religious about what you're eating the weight loss starts to slow a bit. Which is why I'm very proud that I've lost another 9 pounds! Making that a grand total of 19 pounds lost! Lately people who don't know that I'm trying to lose weight have started to notice that I've lost weight. Which to me is a little better than others, who know about my goals, because they weren't looking for it which to me means it the loss is really showing. My clothes have started to fit better and in the little shopping I've done usually I'm between a size 16 and 14 and so far I've been fitting into size 14 just fine. So I want to keep this momentum going and be under 200 lbs mark next month! And if I can keep this pace up I will reach my goal in only 7 months, which would be awesome!
 

Taking Back Control

I just got back from the eye doctor and I had my eyes dilated so I can't really focus on my computer screen right now, so today's post will short and sweet. One of the most positive changes I've seen in my self since taking control of my weight I've noticed That I've started to take more control of other parts of my life as well. The main one being my physical health, I would say that for the past 6 years or so I've been ignoring my physical health. Part of this was because after college I was uninsured, but even before that when I was insured I never went to the doctor. In fact until my first doctor's appointment in September my last physician had been my pediatrician. In January when I switched jobs I started receiving full benefits and it wasn't until last month that I went to the Doctor, my first Dentist appointment was last week, and I saw my Eye doctor today.


For ignoring my health for so long I've actually been really lucky my eyes are still perfect, my blood pressure and cholesterol are good, and I only have two cavities after not seeing my dentist for the past four years, although I do have to have deep cleanings which totally blows. The first half of which was yesterday and all I can say is that nitrous oxide is a wonderful thing and I never want to have to do that again. So here's to taking control again three cheers for me!

P.S. The protein shake before boot camp was a total success! 

Protein Power

So in keeping with my goal for this week of no cheating I've been looking for a quick breakfast that won't upset my stomach. I've tried a couple protein shake mixes but they are sooo sweet that I either have to water them down or have only a half serving. Also most of the shakes I've tried call to be mixed with skim milk, so it's always like playing Russian roulette on whether or not it will agree with my stomach.

As I've talked about before I have trouble eating in the morning without feeling nauseous. I've tried to suck it up thinking that it will go away eventually but I haven't seen much improvement. One of the tips my doctor recommended was something liquid because it would be easier for my stomach to digest. Enter one of my guilty pleasures Jackie Warner's Thintervention. I call it a guilty pleasure because while it's not as trashy as some reality television, I think weigh loss TV shows can give people unrealistic weight loss expectations. In most reality weight loss show the participants are usually in a very controlled and supported environment that just isn't very sustainable in the real world.....anyways back to how Jackie fits into my breakfast plans.

Jackie Warner is famous for a Pre-workout protein shake; I've seen this shake featured on Jackie's other show Workout. I've thought about trying it before but was afraid it would be to gross. Turns out it's actually pretty good!

The recipe is as follows:
1 Scoop of Low Glycemic Protein Powder

1 tsp. Glutamine

1 tsp. Branch Chain Amino Acids (BCAA)

1 tbsp. L-Carnitine

1/2 tbsp. Flax Seed Oil

1 Cup Fresh or Frozen Spinach

1 Cup Frozen Berries

Put all ingredients in blender and blend well with water. The shake is about 300 Calories and surprisingly very filling. I would suggest using the fresh spinach and I also add a packet of splenda because the frozen berries I got weren't very sweet. I had one this morning and I didn't get my usually upset tummy that I get after breakfast! Tomorrow I'm going to try it before boot camp fingers crossed that I've found an easy breakfast solution.






 

Best News Ever!

Lose the Weight, NOT the Potatoes
New Research Shows Potatoes Can Be Part of a Weight Loss Regimen

Denver, CO., October 12, 2010 – Research just released by the University of California, Davis and the National Center for Food Safety and Technology, Illinois Institute of Technology demonstrates that people can include potatoes in their diet and still lose weight.  This research was presented at the Obesity Society's 28th Annual Scientific Meeting October 8-12, 2010.

The study sought to gain a better understanding of the role of potatoes and the glycemic index in weight loss, largely because some have questioned the inclusion of potatoes in a weight loss regimen due to the vegetable's designation as a high glycemic index (HGI) food.

"The results of this study confirm what health professionals and nutrition experts have said for years; when it comes to weight loss, it is not about eliminating a certain food or food groups, rather, it is reducing calories that count," said lead researcher Dr. Britt Burton-Freeman, PhD, MS. "There is no evidence that potatoes, when prepared in a healthful manner, contribute to weight gain.  In fact, we are seeing that they can be part of a weight loss program."

Researchers studied 86 overweight men and women over the course of 12 weeks to measure the effects of a reduced-calorie modified glycemic index diet with the addition of potatoes.  The subjects were randomly assigned to three groups and each had a diet that included five to seven servings of potatoes per week.  The results indicated that all three groups lost weight.

One group was given a list of foods with a low glycemic index (LGI) to include in their diet daily.  The second group was given a list of foods with a HGI to include in their diet daily.  Both groups were to reduce their daily caloric intake by 500 calories while also consuming five to seven servings of potatoes each week.  All participants were guided and monitored for compliance by a dietitian to only eat foods on their lists or like foods along with the provided potatoes.

Participants in the third group – called the "control group" – were allowed to choose their daily meals and caloric intake on their own, but were encouraged to adhere to the U.S. dietary guidelines and the food guide pyramid. The only requirement of the third group was – like the other two groups – they had to include five to seven servings of potatoes each week.

All subjects were provided recipes and counseled accordingly for successful dietary adherence.  The results indicated that all three groups lost weight and there was no significant difference in weight lost between the low and high glycemic index groups.

This is good news for potato lovers and any consumer who craves the satisfaction of wholesome yet healthy meal options.  One medium-size (5.3 ounce) skin-on potato contains just 110 calories per serving, boasts more potassium (620g) than a banana, provides almost half the daily value of vitamin C (45 percent), and contains no fat, sodium or cholesterol.

"We're thrilled with the results of this study," says Kathleen Triou, vice president of domestic marketing for the United States Potato Board (USPB).  "For the last few years the humble spud has been vilified in respect to its weight management properties.  Now we realize that it should be glorified for its role in healthy weight loss."

This study was funded by the USPB.  For a list of Quick & Healthy potato recipes, please visit: www.potatogoodness.com.




I can't tell you how happy this study makes me! Potatoes are probably my favorite food, if I had to choose just one food to eat for the rest of my life it would be potatoes. To celebrate I'm going to have a healthy potato dish tonight! 

GOAL!!!

So last week I talked about my lack of excitement at my pace of weight loss and about some of the reason I decided to change my lifestyle. I think one of the best tools anyone can have when trying to achieve s a long term goal is short term goal setting. So I’ve decided each week from here on out I’m going to set a weekly goals that I’m going to try to achieve. The goal this week has a couple of parts. The main goal is to have a cheat free week. I’ve talked about not letting bad choice motivate me to make more bad choice and I think I’ve done a really good job with this but I also think it would be awesome to go a full week with no cheating.

The second part of this goal is to food journal the whole week, I have been doing some food journaling off and on and I’m definitely still keeping a daily estimation of my calories in my head each day but I want to refocus and have an accurate journal of what I’m eating each day. One of the reason I think I’ve been unsuccessful in keeping up with a daily food journal is that I’m only accountable to myself no one else sees it and no one else know if I skip it for a few days. I order to solve this I’ve open a Twitter account just for this blog. I will be tweeting everything I eat and the recent twitter feed will in the right side column or you can follow me @desgetstrim.

I have to give credit to this blog and all of my readers for keeping me motivated and accountable. For those of you who know me personally know that I don’t take failure lightly. I like to finish what I start, be the best at whatever I’m doing and I always put 110% effort into most of the things I do in life professionally and other wise. Somehow though there has been a disconnect between the 110% effort I give most things and the 10% effort I was giving my personal health before I started this blog. Which I think is pretty sad and also pretty common. So many people I know put their own health second, third, or fourth in their list of priorities. This blog has helped me realize that my health deserves just as much attention and effort as anything else in my life and failure is not an option.So on with my goal for the week!

Because I Want to be Able to Wear Short Shorts

Today’s reason for getting healthy is ....I want to be comfortable with my body again. As I’ve said before I’ve never been completely satisfied with my body. But there was a time when I had no problem wearing shorts that hit mid-thigh, sleeveless tops and even bikinis in public! Somewhere along this weight gain road I stopped wearing anything that came above my knee, if something is sleeveless I usually cover up my arms with a sweater or shrug, and I wouldn’t be caught dead in a bikini now, In fact all my swimsuit bottoms are either shorts or skirts.


There is nothing wrong with shopping to flatter your body, hiding a few problem spots; it’s a problem when the problem area becomes your whole body. As it is I’ve always had problems shopping for clothes because I’m so busty, but now it’s gotten so outta hand. I can’t shop in most of my favorite stores because I get too frustrated by not having my sized stock in the store. When it comes t-shirts and sweaters I can usually find something, but anything cute or tailored I have to special order or buy at a plus size shop. So my motivation for the day is I want to be comfortable in a bikini in public again  

Because I Love Sugar and Carbs ( in moderation of course!)

Today’s reason for getting healthy is I don’t want Diabetes! Type 2 runs in my family, I’ve seen both my grandmother and mother coping with the condition and it’s not something I want to have to face if I can avoid. Most people know that diabetics are suppose to stay away from sugar and carbs. However diabetes also has some scary and serious consequences including; heart disease, high blood pressure, blindness, kidney failure, neuropathy (loss of feeling in limbs), amputation, and it is also the seventh leading cause of death in the U.S. according to the American Diabetes Association.

There are several types of diabetes Type 1, Type 2, and Gestational. I'm concerned about developing Type 2  because of my ethnicity and family history. However in order to get Type 2 diabetes you need not only a genetic predisposition, but it also depends on environmental factors like being overweight, high fat diet and little exercise. Obesity itself is huge risk factor for diabetes.

So here is the good news, I recently went to the doctor and my blood work came back great. My blood glucose levels, which is how they test for diabetes, was right in normal range not even close to pre diabetic. Also as a bonus my cholesterol was fine and my blood pressure was better than perfect. So even though I know that as of this moment I’m physically healthy, I also know that I don’t want to ever worry about blood pressure and blood glucose levels. I want to enjoy sweets and carbs in moderation for the rest of life and that is one of my many reasons to get healthier!  

Slow Going

Do you ever wish that you had a fairy godmother, who would wave her magic wand and give you an instant body make over? I know I do! In all seriousness though I am feeling a bit underwhelmed by the pace of my weight loss. Intellectually I know I’m losing the weight the healthy and maintainable way, but it’s going painfully slow. Wishing for a fairy godmother or a magic pill isn’t going to do me any good.  So this week each day I’m going to write a little about the reasons why I made the decision to get healthy. Hopefully writing this all down will help me stay focused. Starting with today, my first reason for starting to get serious about my weight loss was to improve my fitness level.

My fitness level has been decreasing rapidly since I stopped being physically active. In general I’m a pretty lazy person but when I started feeling physically taxed from bending over at age 26 I knew things had to change. I want walk up a flight of stairs without being winded. I want the idea of a hike outdoors not to be daunting. I want to go out dancing and actually dance the whole night!

Surprisingly I think this is where I’ve seen the most improvement thus far. Today at boot camp, we had some first timers join us. It made me think back to how hard the first couple of days were, and how I felt crippled the day after workouts in the beginning. Now don’t get me wrong boot camp is still kicking my butt. Only now I feel like I can fight back and push myself harder than before. Even during tough workouts I know I can make it through to the end. I’m taking fewer and fewer breaks, and I’m even starting to do harder progressions on some exercise.  

The standard definition of physical fitness is being able to perform daily activities with ease, as well as being capable of meeting any unforeseen physical challenges with a minimum of physical stress. This is what I’m aiming for, slow and steady wins the race!

It's Almost That Time of Year Again!

So today is October 1st and the beginning of the Holiday season. Halloween is at the end of the month, and before you know it Christmas carols will be playing in malls across the county.  A Study in 2000 by the New England Journal of Medicine found that on average most people only gain an average of a pound over the holiday season, but they also don’t lose that weight. The study also found that those who had a major weight gain over the holiday season were more likely to be overweight or obese and again maintained the weight that was gained over the holiday season.

With this in mind I wanted to take a minute and talk about the pitfalls of the holiday season and some strategies to combat them. First off it’s just not Thanksgiving and Christmas dinners that do people in, It’s the holiday parties, special treats at work (at my old job, they had the twelve days of Christmas and each day the break room would be filled with delicious treats), eating out while shopping, and let’s not forget the left over Halloween candy that gradually disappears over time. The holiday season, as great as it is, is also a huge source of stress for most people, especially in this economic climate.

So what’s a girl to do?
-Don’t arrive hungry: Have a little snack before you arrive, so you don’t graze the party away.
-Divert Your Attention: The holidays are about more than delicious food, it’s about friends and family. Focus on catching up, the more you chat the less likely you are to be stuffing your face 
-Count Your Canapés: Set a limit before the event begins and stick to it
-Conquer the Buffet: If Dinner is served Family Style or on a buffet, use the smallest plate available and don't stack your food; limit your helpings to a single story. Also pay special attention to condiments and gravy they can be the worst calorie offenders at dinner.
-Limit Alcohol: Not only does alcohol add useless calories, it also may loosen your resolve when it comes to sticking to your nutritional goals for the day
-Be Choosy About Sweets: Limit yourself to small portions and pick something that’s really worth it like chocolate or cheesecake!


P.S. I included the link to the study, in case you're nerdy like me and enjoy reading research articles :)