Saturday, April 30, 2011

Our Fat2Fit Menu - Week 3

Sat - 4/30: DIY Pizza or Steak Kabobs w/Rice and Broccoli


Sun - 5/1: Greek Lemon Chicken, Greek Rice Pilaf, Carrots, Salad


Mon - 5/2: Super Nachos, Salsa, Salad, Chips


Tues - 5/3: Salmon w/Avocado Salsa, Carrots, Salad


Wed - 5/4: Grilled Steak w/Horseradish Sauce, Baked Potato, Broccoli, Salad


Thurs - 5/5: Eggplant Parmesan, Rolls, Salad


Fri - 5/6: Pomegranate Flank Steak, Rosemary roasted vegetables, Carrots, Salad

Back in the Saddle Again

Song of the Day: Back in the Saddle Again by Gene Autry

Well, we did it. We're back on track! I woke up, threw on clothes, latched leashes, and the pups and I hit the road amongst a neighborhood filled with yard sales. The pups found the extra cars and people pretty interesting while all I could think was how silly I must look with "jumped-out-of-bed" hair and mismatched shorts and t-shirt. Oh well. It'll give them something to post on Facebook!

We've started this morning with a quick weigh-in. The good news is that my weight didn't change. I'm the same as last week. While this might be depressing for some folks, after the many meals out, changes to plans, and of course, my Peep addiction. I'm thrilled that my daily exercise kept up with my naughtiness. My husband was a bit of a loser this week - not much though. He dropped .4 of a pound. My daughter has yet to rise in order to weigh-in. I'll post her progress later tonight.

Upon reflection of this week, I can easily identify reasons why our weight loss was minimal ... or in my case, non-existent. Besides the numerous changes this week, I also realize that I need to change up our dinner plans to avoid boredom. I went to the library the other day and checked out a boatload of books. One of the most interesting and helpful is called The Complete Idiot's Guide - Glycemic Index Cookbook. I found oodles of yummy and healthy recipes in this cookbook. You'll see when you take a peek at my menu plan for the week! Another thing I intend to do this week is eliminate family dining. I know my daughter adores having all of the food on the table, but I have learned that when the food is there, people will eat it. Instead, I will serve food on our dinner plates and immediately box any leftovers for lunch. Out of sight, out of mind.

I'm hopeful that week three will bear the fruit of our efforts. I go into knowing it though that weight loss won't happen on it's own. It's going to take more than planning; it'll take STAYING on that plan! Wish us luck!

Friday, April 29, 2011

Picking up the Pieces

Watching the royal nuptials this morning gave me a sense of hope. Yes, I know that there is real news and much more important issues and events, but watching these two young people who are obviously besotted with one another exchange vows made me smile all day. I couldn't get Jerusalem, probably one of the most British songs I know, out of my head. I sang it while I cleaned house, I hummed it while grocery shopping, and even now, I have it running through my mind. Having earworms usually annoy me, but not today. The song revived memories of the beauty and the splendor of the morning and left me feeling that while there are bads things happening around us, moments of happiness exist.

This morning reminded me of perseverance. Despite tough times in his life, Prince William endured and came out a winner. The same can be said of his relationship with Kate. Throughout their courtship, they hit rough patches, but they always came back stronger. Perseverance. I realize it's a stretch, but this got me thinking about my family's journey toward fitness. We've tried numerous times to be successful in our quest, but never managed to get back on track. Not this time though. I'm determined to get us healthy. I'm not giving up. I will persevere.

We Interrupt this Blog for the Royal Wedding

Let's just say it now - this week has been a bust. There have been multiple interruptions, the Royal Wedding at 6 am notwithstanding. Therefore, I interrupt this morning's blog entry and weigh-in in order to beg forgiveness. We will have our official weigh-in tomorrow morning, but alas, do not expect great results. I fear that the disruptions of the week have wrecked havoc on our weight loss goals. Fear not though, as I picked up an array of health and cooking-related books at the library yesterday. So just wait. I intend to redeem my family next week. In the meantime, enjoy the beauty and joy of the royal nuptials.

Thursday, April 28, 2011

We're All Aboard the Crazy Train

Song of the Day: Crazy Train by Ozzy Osbourne

Ozzy couldn't have said it better. We are definitely all on a crazy train here. It's been one of those weeks. You know what I'm talking about, I know you do. You have plans for the week, you know exactly what you're doing, and then ... BAM! Life's pretty plan gets thrown out of whack. Well, that's been my week. And here it is Thursday, a day before our second week's weigh-in, and the plan is still changing. When making our list of meals, I'd totally forgotten that I'm meeting friends for dinner. It's a monthly dinner date, and I'm excited to see them. But then again, I weigh-in tomorrow. Such a dilemma. How can I eat smart but still have a good time with my pals? Can I trust myself not to go crazy?

Dining out can be a challenge for anyone with special dietary needs. Trust me, even when I'm not trying to control portion sizes and calorie content, I struggle with eating out because of my gluten issues. There's always a fear of cross-contamination, and then there's the lack of options. C'mon, those of us with allergies and special needs know what it's like to place an order. You feel like Sally in Harry Met Sally. It's never easy.

What strategies can I use to make tonight's dinner part of my "fat2fit" diet? The first thing I'm going to do is look at the menu before I go. Nearly every chain restaurant has their menu available on-line. Even better, most also include nutrition information. Unfortunately though, the restaurant we're meeting at doesn't have nutrition info. Instead, they indicate what foods are "healthier." Let's take a look - http://www.showmars.com/menu/SHOW_menu_3_08_r2_sm-p2.pdf  Hmmm ... what do I want for dinner tonight? It looks like the "healthier" options all involve chicken. Figures! Now, I have to decide what kind of chicken do I want? Will I feel full if I get the grilled chicken salad? Probably not. I wish I was one of these people who can survive on salad, but alas, I need something more substantial. Instead, I think I will opt for the Grilled Chicken Pita sans pita bread. This will give me a grilled chicken breast with lettuce and tomato on the side. Although I'd love it, I'm going to pass on the tzatziki sauce. I'll make it a combo with a baked potato with light sour cream that I'll bring with me. Of course, no butter, but then again, I don't like butter on my potatoes! Because I don't drink soft drinks, I'll get an unsweetened iced tea. There, I'm dining out without going crazy. What do you think? Sound like a good "fat2fit" menu? I'm going to have a night out with my friends, but I'm also going to stay on track to healthy eating. What about you? How do you eat out but not board that crazy train? I'd love to hear your tips and secrets.

Wednesday, April 27, 2011

Never Give Up

As I forced myself to get out of bed this morning, totally not wanting to go on my daily walk with the pooches, I started thinking about how lucky I was to be taking these walks. You're probably a little confused by that - woman doesn't want to walk but thinks she's lucky. Huh?

I was diagnosed with severe bone-on-bone arthritis in both knees nearly two years ago. Since that time, my knees have become more and more painful. I tried medication that quelled the pain for an hour or so but not much more. The worst part was that I was extremely limited in what I could do. I was fortunate enough to be chosen as an NEH Scholar this past summer and to spend a month in Salem MA just outside Boston. I was elated! I'd never been to this part of the east coast and looked forward to exploring Boston, Maine, New Hampshire - all of it. My bubble burst on the first day when we did a walking tour of the city. I was miserable. Actually, I wish I had been miserable because what I felt was much worse. The pain and the humiliation of not being able to do what the other group members did was horrible. I had always been fairly fit and active in my youth. And now - I looked like my 80 year old mother as I attempted to make it from one block to another.

I returned home after my month-long wake-up call and immediately contacted my orthopedist. He agreed that I needed something more than oral meds. We began gel shot treatments that day. I was pleased how my knees seemed to improve each week with these shots. The final injection had been made; I was done. My orthopedist warned me that I would never be able to do what I had physically done in the past - no 5Ks, no running, no heavy exercise. I was okay with that because I could finally go on short walks and strolls at the mall. A few months passed and then it all stopped. This time, the pain was worst than before. I could hardly stand up. Seriously. It was horribly embarrassing. It took me a minute or two to get my knees stable enough to stand up. Grocery shopping was unbearable. I'd known for a while that knee replacements were in my very near future. However, I wasn't ready for that. I would have to endure several more series of gel shots and try other treatments before my insurance would pony up for new knees. I wasn't convinced that this was the route I wanted to take, but I knew that I had to do something ... and fast.

I have always been a fan of natural remedies. That said, I've also always totally sucked at taking daily vitamins and supplements. I would start out with good intentions, but I'd find that the smell or the size of the vitamins would put me off of them. I also really suck at swallowing pills, so this was another reason for my previous failures. Knowing that I had a choice of more shots and eventual surgery or choking down pills, I made the decision to see a local Naturopath in February. This was absolutely the best decision of my life. I spent well over three hours with my ND on this initial visit. Surprisingly, she didn't do a physical exam. Instead, we talked about my diet, my medical history, my exercise habits, my meds ... she covered everything! At the end of our chat, she prescribed a myriad of supplements and additional testing. I don't know if it's because I was hopeful or just unwilling to give up, but I went home ready to give this last shot my best effort.

Nearly three months later and guess what? I'm not ready to run a marathon or even a 5K, but I am no longer in constant pain. I can also take not one daily walk ... but two! Sure my knees ache after a really long stroll, but it's not the unbearable "keep you awake at night" pain of the past. And yes, my knees still sound like rocks crashing together when I stand up, but I can stand without fear or pain. Plus, the multitude of supplements I take throughout day - piece of cake! No smell, no taste, easy to swallow. I say a special thank you to this phenomenal healthcare professional every single day. I don't know if she realizes just what a change she's made in my life, but she has. I no longer feel like I'm 80 years old and ready for a wheelchair. In fact, I feel better now than I've felt in the past five years. It's amazing what being pain-free does for one's spirit. It gives you a whole new outlook on life.

I think it's important to remember that there is always hope. I've seen some pretty dark moments where I'd break down in uncontrollable tears because I couldn't do "normal" activities with my daughter. I've also been in a state of chronic pain that left little hope of relief. But somehow, I managed to see a glimmer of sunshine, a small flicker of light. So yeah, on mornings where I would much rather stay in bed, I have to transport myself back to the time not too long ago when I had no choice. That's when I hop out of bed, throw on my walking attire, grab the leashes, turn on my ipod, and hit the pavement. I'm sure I'll wake up while I'm walking!

Special thanks to my fab ND, Dr Crystal Abernathy - http://abernathynd.com/

Tuesday, April 26, 2011

Dinner on the Run

I realize that I am very fortunate to be able to prepare family meals nearly every night of the week. I remember how difficult it was when I taught full-time, so I truly appreciate the opportunity to have a home-cooked, unprocessed family meal most every night. I guess that's why Tuesday nights are so difficult for us. I am finishing my Master's degree and have class on Tuesday. This means that I can't do my usual sit-down family dinner. While my schedule is disruptive to our dining routine, I've tried to keep some semblance of normality by making an early dinner for my daughter, mother, and me. My husband has to come home to prepare his own meal. Sorry, dear!

The joy of making dinner for just us girls is that we get to eat foods my husband doesn't like. For instance, we're having wild-caught silver coho salmon, baked potatoes, and a salad tonight. Having lived through one fish dinner with my husband holding his nose with each forkful of fish, I am none too sad that he won't be joining us. Sadly though, fish isn't the only thing my husband won't eat. He will never say that he is a picky eater, but he is. He doesn't like beef, pork, or fish. He also isn't fond of potatoes, fruit, and a myriad of other foods that the rest of us adore. Mind you, he likes foods that we're none too fond of, too. He's very content with vegetarian burgers and roasted chickpeas. Blech! Tuesdays allow him the pleasure of consuming his favorite foods in peace. While nights like these aren't ideal in creating a family dinner routine, I certainly appreciate that they allow us freedom to eat what we like.

Let's Talk About Food - Part I

When was the last time you thought about where your food comes from? I'm not talking about what grocery you bought it from, but I mean how your food got from Point A to Point B. Have you ever considered this? If not, it's probably time that you did. Most of the food we consume has either been covered in pesticides or is filled with chemicals and food colorings. BLECH!

I remember when organic foods first hit the stores nearly a decade ago. They were usually double or triple the price of their non-organic equivalent. It was considered pretty extravagent back then to even consider being an organic household. Plus, the selection of foods was pretty limited, and the produce was usually wilted. I thought it was crazy for folks to buy these overpriced products. I'd look at the organic cabbage that was tiny, droopy, and about three times as expensive as the beautiful, shiny, huge head in the non-organic section. I mean seriously, who would buy the organic one?!

It's taken me nearly ten years to discover that organic food isn't just an upper class delicacy. Instead, I've learned that eating organic food is vital to healthy living. Not convinced? Let's look at it this way. Inventory the food you consume in a day. Okay, now let's look at the amount of pesticides you consumed. Let's say you ate a slice of toast with jam and an apple for breakfast. According to What's on my Food (2011), there are 16 pesticide residues in the the wheat used to make your toast. SIXTEEN potentially harmful pesticides in ONE food group!! Take a look - http://www.whatsonmyfood.org/food.jsp?food=WF The jam doesn't get off either. According to Organic Food Info (2011), "the average non-organic fruit contains more than 20 pesticides." Let's say you're eating strawberry jam on your toast. Strawberries are #3 on the Environmental Working Group (2010) Dirty Dozen list. So, before the day has actually begun, you've consumed close to 56 pesticides!

Okay, maybe you're still a naysayer and aren't buying into this whole organic thing. Let's talk about the potential harm those pesticides have on your body. Pesticides have been linked to cancer, obesity, Alzheimer's, birth defects, hormone system effects, nervous system toxicity, among other ailments (Organic Food Info, 2011 and Environmental Working Group, 2010). I'm a prime example of the effects of non-organic foods. According to a Fatty Acid test done in February, my body is filled with inflammation. Those of you who know me are aware that I have severe bone-on-bone arthritis in both knees. When my ND informed me of my test results, I automatically assumed she was referring to the inflammation in my knees. Not so. The tests show that I also have severe organ inflammation. I was on the road to chronic disease if I had chosen to maintain my lifestyle of non-organic foods and grain-fed beef. These diseases include cancer, Alzheimer's, and organ misfunction. Kind of scary for someone my age. Are my years of self-inflicted abuse reversible? I sure hope so. I'm trying to make changes with diet, exercise, and supplements. It's never too late to start over again.

Here are some excellent links on changing over to an organic lifestyle:

Organic Food Info - http://www.organicfoodinfo.net/
Environmental Working Group - http://www.foodnews.org/
What's On My Food - http://www.whatsonmyfood.org/index.jsp
Dr. Oz - http://www.oprah.com/oprahradio/Where-Does-Your-Food-Come-From

Want a handy dandy shopping guide of EWG's Dirty Dozen? I have printed and laminated a small supply of this outstanding list to attach to your shopping bag. Email me at mystbnards@yahoo.com or leave a comment asking for this list. I will happily send you one!

Monday, April 25, 2011

The Call of the Peeps

With every holiday comes the day after sale. And of course, Easter wouldn't be Easter without Peeps. And nothing beats these delectable marshmallow treats quite like finding them at half price.

As a younger gal, I remember stalking the morning after Easter candy sales in search of marshmallow chocolate eggs for my daddy. Those were his Easter weapon of mass destruction. The love of marshmallow delights is in my blood. It's only natural that I crave Peeps throughout the Easter season. Oh, those pastel-colored, sugar-coated chicks and bunnies. To quote Homer Simpson, "ulggggggh."

While I shamefully confess that I did indeed answer the call of the half-priced Peep, I want you to know that I didn't go crazy. Nope, I just needed one final taste of the Easter season, one small row of those delicate chicks. Alas, they have been consumed. Farewell, my pastel pals. Adieu, my sweet marshmallow creatures. We'll see you again next year.

A New Week, A New Day

So, yesterday wasn't exactly exemplary. However, I am not discouraged and am confident that we will get back on target today. This is a busy week for my family. First of all, I have a hefty project for school that is due tomorrow. I'm nearly finished with it, but I still feel the pressure to tweak and perfect it. I also begin a new week of homeschooling with my daughter. We took last week off for spring break, so I'm pretty sure that it will be slow-going the first couple of days.

We are adding a few new activities to our school routine. One is the morning walk which has pretty much become a way of life for us. It's kind of funny how I started this blog as a form of accountability. Well, the dogs are holding us to the walks. I don't care if there isn't time or if I'm too tired, I HAVE to take them on their morning and nightly walks. My Standard Poodle, Cedric, is the best fitness coach I've ever met. Seriously. I'm sure he was a trainer in a previous life. He won't leave me alone in the mornings until I've tied my sneakers and latched up Snow's harness. You should see him, too. I've never seen a dog get more excited than when he sees me reach for the leashes. He truly adores his time on the pavement. Snow does, too. We're definitely quite the sight - Standard Poodle on one side and Toy Poodle on the other.

In addition to the walks, I've built in time to head to the pool at least three times this week. I mentioned in a previous post how swimming is essentially "mental health" for me. Well, I think we all need to add some "mental health" time to our day. I'm really looking forward to it.

One thing I did to prepare for this upcoming week was set up my ipod with new music and books. I recently purchased a new laptop, and as a result, I lost a lot of the music on my ipod. So, in preparation for the numerous walks I intend to take this week, and the time I plan to spend in the pool, I have loaded my ipod with oodles of new songs. It's nice to have my old music back. In addition, I purchased a couple more books. I absolutely LOVE my audiobooks. I joined Audible nearly a year ago and have a fab collection of novels on my ipod. If you love to read but don't always have time - check out Audible at http://www.audible.com/ I listen to books when I clean, when I cook, when I do chores, when I drive ... I listen to them any chance I have. They're addictive though - so beware. I have gotten my mother hooked on them, too. She finds that she can't stop listening and often stays up all night to finish. Anyway, check them out if you're looking for a change of pace for your ipod.

So, you know how I've been attempting to get off my tush and work out a bit? Well, there was an interesting story this morning on NPR about those of us who have to sit all day at our jobs. Be sure to take a look - http://www.npr.org/2011/04/25/135575490/sitting-all-day-worse-for-you-than-you-might-think?sc=fb&cc=fp I don't know about you, but I'm definitely going to take a break every hour to march and disco dance (see the animated graphics in the story!) Seriously though, those of us with sedentary jobs need to take a break every hour. You run 30 minutes a day? Doesn't matter if you have a sedentary job. Read the story; you'll see.

Well folks, my morning walk is complete, and I'm ready to start the day. Instead of tacos for dinner, I will use the thawed chicken breasts to make what I should have made last night. No excuses tonight! I'm ready to have a successful and productive day. How about you? Ready. Set. Go.

Sunday, April 24, 2011

Holidays! Need I Say More?!

It's interesting how holidays have a way of wrecking havoc on one's plans. While I wish I could lay full blame on the fact that today is a holiday, I must stand up to the plate and confess that the real problem was that I had no interest in cooking. There! I said it!

Let me rewind before I get myself into even more trouble.

The morning started out late. I mean ... really late. I didn't serve brunch until nearly 11 am. I hadn't even fed the dogs, so if you're a neighbor and heard my Saint Bernard putting up a fuss this morning, I truly apologize. That said, I have to admit that I outdid myself on the brunch front this morning. I made pancakes, biscuits, eggs, and bacon. Now, I'm going to tell you a secret, but you have to promise not to tell my family. Today was our final big Sunday brunch for a really long time. I used the last of the bacon and biscuit mix, and I have no intentions of replacing either. I love that my daughter enjoys our big family breakfasts, but they're not special anymore. Do you know what I mean? At first, it was a real treat for everyone. Now, it's an expectation that there will be a huge Sunday spread. I'll whip one up once in a while, but from now on, Sunday breakfast will be slimmer and trimmer.

Although we got a late start on the day, my daughter and I surprisingly fulfilled our agreement with the pups and took them for a walk. I don't know where you live, but it's hotter than blazes here in North Carolina. Whew!! We were all shocked at how hot it was on the walk. Snow, our Toy Poodle, looked as if she might pass out. Thankfully, she doesn't weigh much, so my daughter carried her part of the way. Let's just say that we all learned a lesson about waiting to take our walks in the morning. A very sweaty lesson!

Okay, so let me tell you about dinner. I was prepared to make a spiff meal of roasted chicken breasts, mashed potatoes, and carrots. I mean, I actually remembered to take the chicken out of the freezer first thing this morning. I had it all planned. But then things happened. First, I kept smelling something fishy in the kitchen. Hmmm ... I hadn't made fish since Friday. What could it be? I poured baking soda down the garbage disposal, emptied the trash, and even lit one of my favorite lemon Yankee Candle tarts. Ugh! I could still smell something not so pleasant. While cleaning the kitchen, I detected that the smell was coming from the potatoes. Blech! I immediately tossed them in the garbage and then realized that I had no potatoes for dinner tonight. Okay, that was the first hitch in my plans. The other real issue was that I really didn't want to cook tonight. I'd made a big breakfast and was pretty much sick of the kitchen. We've all been there, done that. So, we ordered from a nearby Chinese restaurant instead of risking kitchen burn-out. The difference though was that we ordered separate dishes that would be served family style. My husband opted for the Hunan chicken while my daughter asked for chicken lo mein. My mother ordered rice noodles with chicken, and I got the chicken with mixed vegetables. Dinner was sort of like going to a very limited Chinese buffet. Although two of the meals came with egg rolls, I asked that none be sent home. I hate to throw away food, and even more importantly, I hate to be tempted by it! We completed our little buffet with a small bowl of strawberries with whipped cream. A perfect way to celebrate this Easter holiday.

In all, tonight's dinner was a hit. It wasn't exactly as I'd planned, and I'm pretty sure that we all consumed a bit more than we should have. But hey, it's a holiday. Tomorrow is a new day.

Saturday, April 23, 2011

It's the Little Things

We've all had a really good second week start on our "fat2fit" program. My husband and daughter went to see Diary of a Wimpy Kid 2 today. They split a nachos rather than purchase individual treats. It wasn't exactly on the food chart, but hey, they substituted it for both of their snacks today. Brownie points for planning ahead!

I'm working on a big project for school, so sadly, this has been a mostly sedentary day for me. I intend to remedy that in a few minutes. My daughter and the pups are excited to go for our nightly walk. It's funny how quickly the dogs have grown accustomed to our new routine. It's almost as if they know when we go. I'm pretty sure they use the dishwasher as a cue!

Dinner was a hit. I made gluten-free spaghetti and served it with some of the organic squash we received from Absolute Organics on Thursday. I also made a delicious salad from the organic green leaf lettuce, red onions, tomatoes, and scallions they brought. We are so fortunate to have such an outstanding organic resource. Even better - it delivers! I feel the same about our local farm co-op. It's comforting to know that the foods I'm serving my family are free of chemicals and pesticides. I've planned a future blog entry on the importance of reading labels and buying organic. I used to scoff at the idea, but not any more. But that's for another day.

Today, my family filled up on yummy pasta. This may not be a new idea for some of you, but it's one I thought I might share for those of you who add ground beef to your spaghetti sauce. Actually, I also do this when I make tacos. I brown my ground beef with garlic and chopped onions. After it's cooked, I rinse it off in the colander and then in small increments, I put it in my Blendtec and hit pulse several times. You can use your regular blender, food processor, or food chopper. This make your ground beef REALLY fine. Don't pulverize it! You want tiny pieces though. Not only does this help create a lovely texture for your sauce, but it also stretches the amount of meat you need. You will surprised just how far a pound of ground beef can go when it's finely chopped.

I wanted to make this an extra special dinner, so I set the table with candles, put out champagne glasses to be filled with La Croix, and set up my ipod to play Puccini. My family enjoyed the the little details like candles and fancy glasses. However, I'm not so sure they enjoyed my opera music blaring in the background. Actually, I think what they didn't like was when I sang along. Oh well, it's the little things that will always make this meal so memorable.

Our Fat2Fit Menu - Week 2


4/23 –Sa
4/24-Su
4/25-M

B
Greek Yogurt & *Granola
Greek Yogurt & Granola or Oatmeal or Pancakes & Bacon
Greek Yogurt & Granola

L
Beef Kabobs, Salad
NO LUNCH
Grilled chicken salad

S
Apples w/Caramel sauce
Trail Mix
Mango or Watermelon

D
Spaghetti with meatballs, Squash, Rolls, Salad, Strawberries with whipped cream
Grilled chicken, Mashed potatoes, Carrots, Apple Crisp
Tacos, Salad, Salsa, Guacamole, Chips, Tropical fruit salad

S
LF Popcorn or LF Chips
LF Popcorn or
Dark chocolate pomegranates
Fruit Sauce (apple or any combination of fruits)







4/26-Tu
4/27-W
4/28-Th
4/29-F
B
Greek Yogurt & Granola or Pancakes
Greek Yogurt& Granola
Greek Yogurt & Granola
Greek Yogurt & Granola or Pancakes
L
NO LUNCH
Beef fried rice
Grilled shrimp salad
NO LUNCH
S
LF Cupcake or Fruit Sauce
Orange slices
Trail Mix
Tropical Fruit Salad or Mango
D
Grilled salmon, Baked potato, Strawberries with whipped cream
Eater’s Choice! Please give me 24 hr notice of your dinner selection.
Chicken fried rice, Vegetable rice noodles
DIY Pizza or Beef kabobs, Brown rice, Broccoli
S
LF Popcorn or
Dark chocolate pomegranates
LF Cupcake or Popcorn
LF Cape Cod Potato Chips or TJ Lentil Chips
Popcorn or Dark chocolate pomegranates

Staying Motivated

My family and I sort of rested on our laurels yesterday as we celebrated our first week's success. We didn't go Charlie Sheen crazy or anything, but we did enjoy a taste or two of foods we hadn't had for a while. It was a reminder that we could still eat our favorite foods once in a while. In fact, I think the old adage about how absence makes the heart grow fonder is also true about food. My husband and daughter made a DIY pizza from Trader Joe's pizza dough. They relished every bite.

I realize that my challenge this week is to keep us motivated. Yes, we're beginning the week on a high, but we all know that our next weigh-in will probably not produce the same fab weight loss as this week did. My goal is to keep us all excited about staying on target and to try to get everybody (mostly my husband) to not focus on numbers, but instead, to keep the eye on the prize - healthy living. This is a lofty goal, so I'm going to need all of the help I can get. Bring on the suggestions!

I received a lot of input from folks for the food plan this week. I'm hopeful there won't be any more threats of mutiny or worst ... desertion. Everybody had a say in the plan, so I'm fairly confident that we'll have success. My other goal this week is to add more exercise into our lives. I have broken from my morning and nightly routines of sitting on my tush in front of the computer. Breaking free of these has improved my energy level plus produced two very happy pups! I used to loathe exercise (or any activity) in the mornings. However, now that I'm walking first thing, I find that I have a whole new outlook on the morning. I also love my evening walks at dusk. The sky is so pretty and the temps low. It's a perfect way to end my day. So yeah, I'm pleased with these new routines. However, I feel that we need to amp it up a bit. I won't make the same mistake as last week where I set us up for exercise failure. Nope. I will be more realistic in this coming week. I will continue my walks every day, but I'm going to try to add a nightly swim to the mix. Not every night, mind you, but maybe two to three times a week. I love to swim. While I'd like to say that I'm part dolphin, I fear it's more like part whale. But I don't care. Give me some fins, goggles, and a kick board, and I'm the happiest girl on the planet. The world melts away when I hit the water. So instead of looking at swimming as yet more exercise, I'm going to view it as "mental health." Yeah. I can live with that. "Mental health" instead of exercise. So ... what are we waiting for? Let's dive in to week two! Wish us luck!

Damien Rice -Cold Water



To a dear friend who needs lots of  good thoughts and prayers. xxoo

Friday, April 22, 2011

Drum Roll, please ...

Today is the day we've all been working towards - our first weigh-in. Let me tease you by saying that this is a house filled with some very happy and fit people! Actually, happy only scratches the surface of our emotions. Elated. Exultant. Jubilant. TRIUMPHANT.

So ... are you ready?


WEEK ONE


April 22, 2011
Weight - lbs
Waist - inches
Hips - inches
Chest - inches
L Arm - cm
R Arm - cm
L Thigh- cm
R Thigh - cm
Mom
+.2
-1”
-2”
-2”
-1.5 cm
-2.5 cm
-2 cm
-2.5 cm
Dad
-7.6
-1”
-3.25”
-2”
-.5 cm
-3 cm
-2 cm
+.5 cm
Daughter
-1.4
-1”
-1”
-2”
-1 cm
-3 cm
-3 cm
-3cm



Yes, my weight spiked up a hair, but I'm not the least bit concerned because I lost body inches. And a lot of 'em! Actually, there's a lot less of ALL of us! Look at how much less there is of us! My husband is usually all about how much weight he's lost whenever he changes his eating and exercise habits. However,after re-measuring him this morning, he conceded that weight loss is more than what's on the scale. The scale only provides a small part of the weight loss picture. This is very important to keep in mind when you dive into a weight loss program. Also, remember that muscle weighs more than fat. Don't be surprised if you add a few pounds after amping up your exercise routine.

My new routine of taking walks in the morning is a hit. I don't know who enjoys them more - me or my dogs! I just send apologies to my neighbors who might catch a glimpse of me in tattered shorts, scruffy t-shirt, and just-rolled-out-of-bed hair. Aw heck, come to think of it, it's probably better than how they've seen me most mornings on the front lawn - flowered yellow PJs with me shouting to the dogs, "Make a poo poo!" So yeah, probably nothing to worry about.

So, we're off to a great start for week two. Motivation is high and we're ready for a new week. Why don't you join us on this journey? Remember, this isn't just about weight loss. It's also about making permanent healthy lifestyle changes. Winne the Pooh said it perfectly, "It's so much friendlier with two." Tag along and share your successes with us. We'd love to hear about your triumphs, too.

Thursday, April 21, 2011

The End of Week One

It was an uneventful end of our first week as a "fit" family. We all ate healthy lunches and snacks, and dinner was a success. I made chicken curry using Trader Joe's Masala Sauce and a packet of pre-cut veggies that included red onions, mushrooms, and asparagus. I added a dash or two of curry powder and ginger for a more intense flavor. I didn't make the same mistake as last night with my rice. Instead, I decided to use the last of our organic basmati because I didn't want to risk another late dinner.

After dinner, we sat down and discussed meals for next week. I got some good ideas on how to plan for the upcoming week. I want to get a little more creative and add a vegetarian meal one night. We'll see. Please feel free to share any ideas! Please keep in mind that I am gluten-intolerant and maintain a strict gluten-free diet.

My husband confessed tonight that he weighed-in this morning. Apparently, he couldn't help himself to the scale while my daughter and I had taken the dogs on their morning walk. I won't spoil the surprise, but I will tell you that it's been a GREAT week ... at least for him! Actually it's been a great week for all of us. Regardless of what the numbers show, I already feel like we've had success. My daughter asked for a packet of mango this afternoon while shopping at Trader Joe's. This is momentous; she usually begs for a box of cookies. Yep, I'd definitely say this has been a successful week!

Don't Go Back to Slackville

Song of the Day: Don't Go Back to Rockville by R.E.M.

Well ... we did it! It's been a whole week since our decision to go public with our "fat2fit" program. Can you  believe it? The time has flown by so quickly. We're all still super motivated and changes are taking place ... it's almost been a little too easy. That fact scares me a bit - the easiness of it all. Does this mean that there are going to be major roadblocks ahead? Are we suddenly going to lose momentum? All I can do is take a deep breath and have faith that we'll stay true to our goals. But so far (knock on wood), so good.

We're all pumped for the big weigh-in tomorrow. Well, my husband is pumped. He's the only member of the family who is still concerned about numbers. I know, I know - our ultimate goal is to lose 20% of our body weight. However, as the week has progressed, I realized that the weight loss was only a small part of our goal. In reality, this whole project is about creating healthy habits. And so far, if I do say so myself, we're doing a super job. It's all about making healthy choices. We're not hung up on points or food journals like we were in the past. We've BTDT and bought the t-shirt for weight loss programs. Although we had a little success with some of them, they never became a part of our lives.What really matters at the end of the day is whether or not you've made permanent changes. Well this time, it isn't a test, folks. We're working toward the real thing!

Remember my little tirade yesterday about breaking out of your bad routines? You'll be pleased to know that my daughter and I actually began cracking that shell last night. Instead of her watching television and me heading to the computer post-dinner, we leashed up the pups and hit the pavement. We all had the most fab time. The dogs were elated and my daughter begged to make it a new evening routine. And this morning? Did I head over to the Keurig first thing? Heck no! I hauled my daughter's tush out of bed and once again, we took the pups for a hike. It was the best morning ever! And do you want to know a secret? I have loads more energy than I've ever had in the morning. Plus, I'm not ravenous. Go figure! As my daughter so eloquently put it as we headed back home from our walk this morning, "These walks are great! We lose weight and have fun!" That says it all. They'll be no going back to Slackville again!

So ... have you broken any of your bad routines yet? If yes, GREAT job! If no, what's stopping you? Go for it. Take the plunge and dive right in. Trust me. The water might be a little chilly at first, but once you start going, it warms up quickly!

R.E.M. - Don't Go Back To Slackville ... er ... Rockville

Wednesday, April 20, 2011

Heading for the Final Stretch of the First Week

I can't believe that it's already Wednesday night. It's hard to grasp that we started our project nearly a week ago. I'm astonished when I think about the progress we've made in this short amount of time. The pantry is free of junk food, we're eating smaller portions, I'm cooking healthier, and we're starting to break out of bad routines. It's shown me that maintaining a healthy lifestyle doesn't have to be painful. In fact, we've all had a good time this first week as we've navigated our way to what will hopefully be a successful first weigh-in on Friday.

My daughter and I were out and about this afternoon and discovered that we hadn't had lunch. Hunger was at a high, so we stopped at Jersey Mike's. My daughter had a roast beef sub, and I had a roast beef salad. We both left totally satisfied and ready to finish our errands. There was no pleas for candy or ice cream, no begging for Burger King. In fact, my daughter turned down cream puff samples at Costco. I was very proud of her. Dinner was very late this evening. On a whim, I decided to make chicken fried rice with organice brown basmati rice. I'd never made brown rice in our handy dandy rice cooker, so I wasn't prepared for the rice to take a whopping two hours to cook. After many cries from my husband for food, I resorted to nuking some frozen jasmine rice and using that instead. My mother often says that "appetite makes the best meal," and she couldn't have been more accurate than tonight. My dinner wouldn't have won any awards, but we were all starving, so there wasn't a single complaint to be heard.

After cleaning the kitchen, I often head into my office and spend an hour or so on the computer. Well, after my little routine tirade this morning, I decided to break this habit and instead, I coaxed my daughter to join me on a walk with the dogs. She was a tad reluctant at first, but as soon as she saw how excited the dogs were to be outside, she begged to go for a walk EVERY night. It was so fun to watch the pups run around in the park. We had never taken our Toy Poodle, Snow, for a walk on a leash until tonight. At first, she wasn't too keen on the idea. However, as soon as she saw how much fun her big brother was having, she raced to the park as if she'd been hundreds of times. In all, it was a glorious time for everyone involved. Isn't it funny how we'd have never considered doing this a week ago? A lot of good things can happen in six days.

Cedric agrees to changes

What's Your Morning Routine?

Song of the Day: Changes by David Bowie

As I sit in front of my laptop consuming my first cup of English Breakfast tea and partaking of a rationed portion of Trader Joe's Gluten-free Ginger Snaps, I suddenly realize that this habit is all part of my morning routine. You could almost set your watch to it - out of bed at 7 am, scuff over to the Keurig at 7:03, let dogs out at 7:05, head back to the Keurig at 7:08, rifle though pantry at 7:09, land at computer at 7:10 and stay there until about 9:00. I'm more reliable than an airline! So, I'm sitting here thinking about my morning routine and the implications it has on my "get fit" program. Upon evaluation, one might see my morning as going from one sedentary activity to yet another sedentary activity. What's wrong with this picture? It doesn't take a rocket scientist to figure this one out!

I bet you have loads of routines in your day. It could be your routine for getting ready to go to work or for taking care of your pets. We all have them - we know we do! They're engrained in our daily lives with or without our thinking about them.

In looking at my morning routine, I've come to the conclusion that routines are good ONLY if they're GOOD routines. So what does this mean for those us who have established bad ones? We need to make a change. Look at your daily routines - morning, work, driving, bedtime. Let's all take a serious look at our day. How do we spend those valuable waking hours? Is the bulk of your time spent perched on an office chair staring at a computer? Do you eat a little snack before bed even if you're not hungry? If you're like me, you pull the "I don't have time" card for not exercising. Well, when I examine my day and see that I've spent a whopping two hours on the computer first thing in the morning ... um ... that card ain't working! How about dinner? How many of us make excuses for picking up fast food or ordering a pizza? C'mon, I used to do it. My work day was over, I was tired and convinced that I didn't have time to cook a proper meal - Due Amici on speed dial! Could this have been prevented? Sure, all it takes is creating a good dinner preparation routine. Notice the key word in that sentence is GOOD!

So what do you say? Let's all take a good (and honest) look at the routines we've established. If they're good ones - keep 'em. If they're bad - change 'em. Don't expect these changes to become routine overnight. Remember, it often takes three weeks for something to become a habit.

My first change will happen tomorrow morning. Instead of padding it over to the Keurig and computer first thing, I will throw on some clothes and head out for a short morning walk with the pups. Won't they be surprised!

So ... what routine are you changing?