Admit it- you do it too. I eat when I'm bored. I eat when I'm sad. I eat when I'm hanging out and having fun with friends. I eat to 'treat' myself. The problem is that I can always find small accomplishments to 'treat'. How to change it? It's not simple. You need food to fuel your body, but you don't need the endless fries at Red Robin as fuel. There's eating and then there's smart eating (which we'll discuss later). I realized that when I was stressed, I tend to NOT eat, rather than scarf the whole bag of chips. I realized that when boredom sets in, I tend to visit the kitchen more than I should, thus consuming more calories. Drinking water fills up your stomach and sends the receptors to your brain that you are full. Upon doing this lifestyle change, the first thing I changed is my new permanent addition to my hand- my water bottle. I bought new ones- one with a straw and one that isn't. The one with the straw occupies my car cup holder and the other one is the one that stays at home. I keep them filled with water. As soon as they are empty- they get refilled. I don't let them stay empty. If they stay empty, I end up in the kitchen filling up a cup with soda or milk and think that while I'm doing that, I might as well get a snack to go with the drink.... sound familiar? Figure out what emotions make you eat- do you eat when you are bored? Find a hobby to do- as simple as reading a book to something more complicated- like knitting. :) If that doesn't pique your interest, then get up and get moving! Go outside and soak up some Vitamin D- walk to get the mail, take the dog on a quick walk around the block, or walk to the park. When I hang out with my friends, we usually try to do something that doesn't involve food- meet at the park to let the kids play, go to the zoo, etc. Yes, there are times when we'll meet for coffee or go out for lunch together- but I'm usually focused more on the conversation than the food. And I ALWAYS drink a glass of water before the meal. It fills you up and doesn't allow you to overeat.
Now that you have your emotions and your emotional eating in check- let's move to 'smart' eating....
Think you are eating 'smart'? Try a food diary for a few days. I'm not asking you to do it for a week like most places are- that's too confining and I don't 'do' confining diet things (I'm much more inclined to cheat...often). Try it for a day first. Jot down everything that goes in your mouth for a day- even the small little leftover bites from your child's dinner that he didn't eat. Trust me- those little bites add up! Chances are that by the third day, you will change your ways. You'll get to the point that if you eat it, you'll have to write in down and you'll not eat it because you will have to write it down and be accountable for it!
Think about this the next time you are about to eat something- is it 'fuel' food or is it your 'emotion' food???
Monday, March 22, 2010
Tuesday, March 16, 2010
Quinoa
Quinoa (pronounced KEEN-wa) is relatively a new grain here in America. It's roots come from South America, where it has been the staple for over 6,000 years. It's seeds are cultivated and if the outer husk is not washed away, extremely toxic (read: POISONOUS). Probably the reason why it's still in it's infancy here. Quinoa is a better grain than white rice, couscous, even better than brown rice. It doesn't raise your blood sugar like the aforementioned grains, which makes me especially happy! I bought my bag of Quinoa at Costco- $9. It said "pre-washed" but I still rinsed it before cooking. I think this bag will last me 6 months! The first night I made it, I burnt the first batch. (which didn't surprise Ivan, since I burn rice every time I make it....) The second batch was much better. :) We had it Asian style with steamed broccoli and grilled chicken on top with an orange sauce drizzled over it all. (oh yum!) I served it to Sawyer, who LOVES rice and couscous and he didn't eat it. The second time I made it, I made a double batch. We each took a 1/2 cup and paired it with buffalo steaks and roasted green peppers. I added some feta sprinkled on all it- just as good as the first time, if not better! Problem was, I had a LOT left over..... a LOT. So the first thing I did is put about 2 cups of it in a bowl and added grilled chicken sausage (also from Costco), feta, black olives, and lightly cooked broccoli. I put some Italian Dressing on it right before eating it the next day at work. I will mention here that it served 3 of us. :) A week later I took the rest of the quinoa out of the fridge. I first added a small jar of artichokes (drained), feta, and some kalamata olives. Then I put the quinoa in. Apparently somewhere between the fridge and the bowl it multiplied. I ended up adding another jar of artichokes, more feta, and the rest of the kalamata olives. Then I made up a dressing of Italian dressing, olive oil, balsamic vinegar and some garlic. It served 5 of us heaping portions at work. Quinoa is a wonderful grain- use it in place of rice in your Asian dishes or instead of your couscous in your Mediterranean dishes. :)
Monday, March 15, 2010
One of my favorite dinner recipes :)
Yes, I'm talking 'diet food.' Try it for dinner tomorrow- promise you will like it or your money back. :)
Make this first: Ranch Dressing
Ingredients: 1 16 oz. container of Fat Free Cottage Cheese (stick with me on this, k?)
1 pkg. dry Ranch Dressing
H2O as needed
Directions: Put the cottage cheese in the food processor and puree until all the chunks are gone. Add the package of ranch dressing and start it up again. Add water as needed to make it salad dressing consistency. Dip veggies in- promise you won't be able to tell it's cottage cheese!
Then make this: Buffalo Chicken Bites (or strips)
Ingredients: Box of Melba Toasts
Chicken Breasts- how many you want- 2, 3, 4- whatever.
1 Egg
Spices
Frank's Hot Wing Sauce
Apple Cider Vinegar
Dijonaise (or grainy mustard if you prefer)
Directions: Preheat oven to 425. First take the melba toasts and put in the food processor. Puree until it resembles bread crumbs. Put them in a gallon Ziploc bag and add some spices to it that you like- I put garlic, chili powder, cumin, cayenne, red pepper flakes, paprika. Set aside. Then cut up your chicken- either in bite sizes or strips. Flavor with the spices you used for the melba toasts. (keep the spices out- we'll use them in a minute!) Get a bowl out and crack one egg in it. Add a Tablespoon of water and beat with a fork. Sprinkle some of the spices in there (yep, the ones you used for the chicken and the melba toasts). Add a pinch of the Frank's Hot Sauce. Stir the egg mixture. Then get a cookie sheet out and spray down with a cooking spray. Take 1/2 the chicken and put in the egg mixture. Then drop in the ziploc bag, seal, and shake. When they are coated, put them on the cookie sheet. Repeat with the rest of the chicken. Bake for 20 mins (for the bite-sized ones), 25 (for the strips). While they are baking- get another bowl out and put some of the Frank's Hot Wing Sauce in the bowl (I say some, but it's somewhere between 1/4 and 1/2 c. You can always add more later). Add a splash of the apple cider vinegar and about a tablespoon of the Dijonaise. If you want to, you can also add some spices in this sauce too- the same ones you used above. (We're flavoring at every level, so it will be amazing!) When the chicken comes out, roll them in the sauce (careful- they are HOT!) and put them back on the cookie sheet. Stick them back in the oven for 5 mins. Take then out and enjoy with your Ranch Dressing, celery, and any other veggies you like.
Make it Kid-Friendly- omit all the hot spices and the sauce. Bread as normal and bake as directed. Taste just like chicken nuggets (but without all the preservatives!)
If you make them, let me know how you liked them!
Make this first: Ranch Dressing
Ingredients: 1 16 oz. container of Fat Free Cottage Cheese (stick with me on this, k?)
1 pkg. dry Ranch Dressing
H2O as needed
Directions: Put the cottage cheese in the food processor and puree until all the chunks are gone. Add the package of ranch dressing and start it up again. Add water as needed to make it salad dressing consistency. Dip veggies in- promise you won't be able to tell it's cottage cheese!
Then make this: Buffalo Chicken Bites (or strips)
Ingredients: Box of Melba Toasts
Chicken Breasts- how many you want- 2, 3, 4- whatever.
1 Egg
Spices
Frank's Hot Wing Sauce
Apple Cider Vinegar
Dijonaise (or grainy mustard if you prefer)
Directions: Preheat oven to 425. First take the melba toasts and put in the food processor. Puree until it resembles bread crumbs. Put them in a gallon Ziploc bag and add some spices to it that you like- I put garlic, chili powder, cumin, cayenne, red pepper flakes, paprika. Set aside. Then cut up your chicken- either in bite sizes or strips. Flavor with the spices you used for the melba toasts. (keep the spices out- we'll use them in a minute!) Get a bowl out and crack one egg in it. Add a Tablespoon of water and beat with a fork. Sprinkle some of the spices in there (yep, the ones you used for the chicken and the melba toasts). Add a pinch of the Frank's Hot Sauce. Stir the egg mixture. Then get a cookie sheet out and spray down with a cooking spray. Take 1/2 the chicken and put in the egg mixture. Then drop in the ziploc bag, seal, and shake. When they are coated, put them on the cookie sheet. Repeat with the rest of the chicken. Bake for 20 mins (for the bite-sized ones), 25 (for the strips). While they are baking- get another bowl out and put some of the Frank's Hot Wing Sauce in the bowl (I say some, but it's somewhere between 1/4 and 1/2 c. You can always add more later). Add a splash of the apple cider vinegar and about a tablespoon of the Dijonaise. If you want to, you can also add some spices in this sauce too- the same ones you used above. (We're flavoring at every level, so it will be amazing!) When the chicken comes out, roll them in the sauce (careful- they are HOT!) and put them back on the cookie sheet. Stick them back in the oven for 5 mins. Take then out and enjoy with your Ranch Dressing, celery, and any other veggies you like.
Make it Kid-Friendly- omit all the hot spices and the sauce. Bread as normal and bake as directed. Taste just like chicken nuggets (but without all the preservatives!)
If you make them, let me know how you liked them!
Sunday, March 14, 2010
It starts with a single step.....
"The Longest Journey Begins With A Single Step"
I keep saying "weight loss journey." It's more than a "journey." It's a lifestyle change. But along the way of changing our lifestyle for the better so we are around for our son, we've learned so much more- a journey, if you will. We've learned how to eat healthy, fit exercise into a very busy schedule, and change our feelings about food.
It is a mental journey first.
I eat because I'm bored. Or sitting in front of the TV with nothing better to do. So what to do when the feeling strikes? Different things- chew gum, drink flavored water (I poofy heart LOVE Crystal Light raspberry lemonade!), indulge in 2-3 Hershey's Kisses, or get a couple of quick exercises in. Do you know how many commercial breaks there are in an episode of The Biggest Loser? (side note- you should be watching this show for your weekly dose of inspiration). So we sit on the couch during the show, and then when the commercials hit- we hit the floor. We do push-ups, sit-ups, or stand on the Bosu and do squats. You laugh at each other doing them, but you aren't stuffing your face with empty calories. Then when the snack craving really hits (usually about 9-9:30 for me), I heat up the water and have a cup of Sugar Free Hot Chocolate or Decaf Sugar Free Swiss Mocha (International Foods). Guilt free (almost!) chocolate craving fix!
It's a physical journey next.
I can walk. I've walked. I can easily walk 5 miles at a brisk speed. Brisk, but still can carry on a conversation. I haven't gotten on the elliptical since college. And I HATE running. Walking was a great way to start. It's a quick fix. Park further away at the grocery store or mall. Take 20 mins of your hour-long lunch break and go for a walk. I'm not asking you to do this every day, but 3 times a week- Monday, Wed, and Fri. You CAN do that! There will be a time when your walking won't be enough- it was for me. I started on the elliptical- this time without pain! Works up a pretty good sweat. :) Try it once a week for 30 mins., instead of your walk at lunch. I'm pretty sure that once you start the elliptical, you might (just might!), add this to your weekly walks instead of making it a substitution. I started running. Nothing was taking the weight off- so I started it. Yes, I still hate it. Yes, I still do it. I like the feeling of accomplishing something.
Back to the mental journey:
"How am I going to fit this in to my schedule?"
I work 8:30-3:30. I drop our son off and pick him up, which makes me up at 6:30 and home at 4:30. Then dinner to be made. Then the bedtime routine beginning at 7:30. By 9 pm, it's silent in the house. Oh wait! Did I get the laundry in/kitchen cleaned/family room vacuumed/lunches made? By the time everything is done, it's 11 pm and time for me to head up to bed.
Sound familiar?
It's a challenge to fit time for YOU in. My husband works crazy hours, so I never know when he'll get home. Some days, he gets done at 2 and works out before coming home. This is nice for me because we can eat as a family and then I can go to the gym at 7 and leave the bedtime routine to Ivan. I get the family time, the me time, and then the spouse time all in one night. When he doesn't get done before dinner, he'll go work out after dinner. Leaving me without a work out for the day. If I know this early enough, I change plans- Sawyer and I will take the dog on a walk (good for the dog because he is overweight too!), or I'll load Sawyer in the jogging stroller and I'll jog to the park. Then while he's playing, I'll do sit-ups, knee pull-ups on the monkey bars, or push-ups. Then jog home. If I don't know early enough, it's ok. It will be just a night without a workout. It's nothing to beat myself up for.
My challenge to you is this:
Write down how many times last week you worked out-
What did you do for cardio?
What did you do for strength training?
This next week-
Do one more day of exercise this week than you did last week.
If all else fails- sign up for a Couch 2 5K class (or similar)- you can them all over- YMCA's, gyms, colleges, online). You'll be accountable to someone to go. And you won't blow it off.
I keep saying "weight loss journey." It's more than a "journey." It's a lifestyle change. But along the way of changing our lifestyle for the better so we are around for our son, we've learned so much more- a journey, if you will. We've learned how to eat healthy, fit exercise into a very busy schedule, and change our feelings about food.
It is a mental journey first.
I eat because I'm bored. Or sitting in front of the TV with nothing better to do. So what to do when the feeling strikes? Different things- chew gum, drink flavored water (I poofy heart LOVE Crystal Light raspberry lemonade!), indulge in 2-3 Hershey's Kisses, or get a couple of quick exercises in. Do you know how many commercial breaks there are in an episode of The Biggest Loser? (side note- you should be watching this show for your weekly dose of inspiration). So we sit on the couch during the show, and then when the commercials hit- we hit the floor. We do push-ups, sit-ups, or stand on the Bosu and do squats. You laugh at each other doing them, but you aren't stuffing your face with empty calories. Then when the snack craving really hits (usually about 9-9:30 for me), I heat up the water and have a cup of Sugar Free Hot Chocolate or Decaf Sugar Free Swiss Mocha (International Foods). Guilt free (almost!) chocolate craving fix!
It's a physical journey next.
I can walk. I've walked. I can easily walk 5 miles at a brisk speed. Brisk, but still can carry on a conversation. I haven't gotten on the elliptical since college. And I HATE running. Walking was a great way to start. It's a quick fix. Park further away at the grocery store or mall. Take 20 mins of your hour-long lunch break and go for a walk. I'm not asking you to do this every day, but 3 times a week- Monday, Wed, and Fri. You CAN do that! There will be a time when your walking won't be enough- it was for me. I started on the elliptical- this time without pain! Works up a pretty good sweat. :) Try it once a week for 30 mins., instead of your walk at lunch. I'm pretty sure that once you start the elliptical, you might (just might!), add this to your weekly walks instead of making it a substitution. I started running. Nothing was taking the weight off- so I started it. Yes, I still hate it. Yes, I still do it. I like the feeling of accomplishing something.
Back to the mental journey:
"How am I going to fit this in to my schedule?"
I work 8:30-3:30. I drop our son off and pick him up, which makes me up at 6:30 and home at 4:30. Then dinner to be made. Then the bedtime routine beginning at 7:30. By 9 pm, it's silent in the house. Oh wait! Did I get the laundry in/kitchen cleaned/family room vacuumed/lunches made? By the time everything is done, it's 11 pm and time for me to head up to bed.
Sound familiar?
It's a challenge to fit time for YOU in. My husband works crazy hours, so I never know when he'll get home. Some days, he gets done at 2 and works out before coming home. This is nice for me because we can eat as a family and then I can go to the gym at 7 and leave the bedtime routine to Ivan. I get the family time, the me time, and then the spouse time all in one night. When he doesn't get done before dinner, he'll go work out after dinner. Leaving me without a work out for the day. If I know this early enough, I change plans- Sawyer and I will take the dog on a walk (good for the dog because he is overweight too!), or I'll load Sawyer in the jogging stroller and I'll jog to the park. Then while he's playing, I'll do sit-ups, knee pull-ups on the monkey bars, or push-ups. Then jog home. If I don't know early enough, it's ok. It will be just a night without a workout. It's nothing to beat myself up for.
My challenge to you is this:
Write down how many times last week you worked out-
What did you do for cardio?
What did you do for strength training?
This next week-
Do one more day of exercise this week than you did last week.
If all else fails- sign up for a Couch 2 5K class (or similar)- you can them all over- YMCA's, gyms, colleges, online). You'll be accountable to someone to go. And you won't blow it off.
8K?
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