Sunday, February 28, 2010

It's working, it's working!



What could hold me more accountable than a picture of my scale weekly? Nothing.

I did consider the picture... I even took some. I love you ladies, but I cannot subject you to such a thing. I figure, if I do keep dropping weight, and get to a reasonable size, I'll post the pics then :D

So for me, this week has been a battle of wills. I have four work-outs left in my "30 day challenge" and it seems I'm averaging 2 lbs per week. The work-outs are getting harder, and the pounds really are coming off! I love reading that you all are still losing weight as well. We can do this ladies.... we can do this!

In saying that, I will now admit to the ways that I have found to still have the things I love, without blowing the budget. No one was kidding when they talked about portion control. It truly is about portion control. Measure it out if you have too. And if you are feeling particularly snacky - have one of these:

Yep - I have considered eating a diet which consisted solely of ice cream bars. Alas, that would not be balanced so please, don't do it.

I leave you with a recipe I will be trying today!

Broccoli-Cheese Chowder

From EatingWell: Winter 2004, The EatingWell Diabetes Cookbook (2005)Subscribe to EatingWell Magazine Today!

Your rating: None Average: 4 (77 votes)

This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C.



READER'S COMMENT:
"This was a great soup! The recipe was easy and fun. I ended up adding extra cayenne pepper and dried mustard for extra flavor. I do suggest cooking this in the morning or mid-day for an evening meal, in order for the flavors to mix...
Broccoli-Cheese Chowder Recipe

6 servings, 1 cup each

Active Time: 45 minutes

Total Time: 1 hour 5 minutes


INGREDIENTS

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, chopped
  • 1 large carrot, diced
  • 2 stalks celery, diced
  • 1 large potato, peeled and diced
  • 2 cloves garlic, minced
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon dry mustard
  • 1/8 teaspoon cayenne pepper
  • 2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
  • 8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
  • 1 cup shredded reduced-fat Cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1/8 teaspoon salt

PREPARATION

  1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
  2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
  3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

TIPS & NOTES

  • Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.
  • Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

NUTRITION

Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrates; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.

Nutrition Bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv).

1 1/2 Carbohydrate Serving



Saturday, February 27, 2010

You Can Have Your Pie and Eat It Too!

I have to share this recipe with you.  It's so simple and so delicious with virtually no calories.  That's right ladies!  This is all you need:

(1) .8 oz (22g) box of Sugar Free, Fat Free Jell-O Cook & Serve Vanilla Pudding
(1) .30 oz (8.5g) box of Sugar Free Raspberry Jell-O Gelatin (can substitute for Strawberry)
1.5 Cups of fresh Raspberries (can substitute Strawberries.  If you do so, cut the strawberries in half)
2 Cups of water
(1) Pie pan

Mix Cook & Serve pudding with 2 cups of water and bring to a rolling boil (this means the pudding is boiling as you are stirring).  Turn off heat & mix in gelatin.  Stir until gelatin is dissolved, set to side.  Pour all the raspberries in the bottom of the pie pan.  This should completely cover the bottom of the pan.  Pour the pudding/gelatin mixture over the berries and refrigerate for at least 4 hours to overnight or until the pudding/gelatin mixture has set.  Cut & serve.  Serves 4.

Now, are you ready for the calories and fat for this ENTIRE pie? 

314 Calories
3G   Fat

Per Serving?
78.5 Calories
.75G Fat

I hope you will give this a try.  It is very good.  The calories vary slightly if you use strawberries instead, but not much.  So, go ahead and have 1/4 of that pie for desert.  One thing is for certain, you won't feel guilty at all about it!

Thursday, February 25, 2010

Sick week and thinking...

Since I've been sick most of this week, I haven't really thought about much more than surviving. However, in preparation for my week (had it been normal and I'd been working) I picked up a bunch of low-calorie canned soups and frozen dinners. I've eaten some of them as meals, even though I've been home and other times, I've eaten whatever I can find. I still managed to lose another 1.5 pounds, most likely because I've been eating less than normal due to being sick.

I haven't done too well on adding in my heart healthy foods, but have been cutting out sodium because that's the way we cook at my house now!

I'm going to go the way of Hannah and share a LOT of personal information with you and post pictures. I know this is a cop out and copying... but with being sick I haven't had a lot of time for creativity and it's been something I've been meaning to do anyway. So Hannah! Thanks for being brave and thanks for going first! :-)

I am 5'9" and currently weigh 215.8 first thing in the morning (before eating anything). According to the BMI chart, I score at 31.7, a total of 1.8 points above the over-weight range. (So, yes. I fall into the "obese"-range. I don't think I look obese, but whatever.) According to this, an ideal weight for me would be 165 lbs which would put me just into the "healthy weight" category. I personally think that 165 lbs would probably be hard for me to maintain. I have set up a goal of being 180 pounds by December 2010 (having started at 240 in November 2009), once I get there, who knows? I might shoot for the whole 165! I would like to be down to 200 pounds by June 1, 2010.

Here are my goals to focus on for the next week:

1) Inquire into costs of Y-membership or some other way of being able to lift weights & walk 2-3 times a week.

2) Drink at least 8 glasses of water a day.

3) Eat 3 fruits/vegetables a day (at least one of them being a fresh fruit or vegetable).

4) Lose 2 lbs.

5) Go browse for some cute spring clothes. The way I am losing weight... I just might enjoy shopping again! (And definitely won't fit into what I wore last summer!)

6) Continue adding in heart healthy foods and cutting out sodium and cholesterol.

I feel like this was a a very productive, positive huddle, sooooooo... BREAK!

**Once again, I had pictures to post... but my computer is not loading them. I'll add these later! ARGH! $&@^$@

Tuesday, February 23, 2010

Full disclosure

Disclaimer: I do not expect anyone else on the blog to disclose any of this information.

Anytime you start a weight-loss/diet/exercise routine you have to know where you stand in the beginning and have some way(s) to measure progress.

A scale is one. It also happens to be the most common and probably the easiest way to gauge your progress. In combination with weight you can also calculate the BMI, my current weight is 150 and BMI is 26. The BMI is just one point above the overweight line. In theory I only have 5 lbs to lose before my BMI would fall into the "normal" zone. I am aware that this is not bad, mostly vanity weight to lose once I get to that point, but this is not the weight I am comfortable at. I am a small person, small frame I guess. 150 lbs on me looks like more than it is. For example, my waist measurement is larger than my husband's and I am just not cool with that.

Another way to check your progress it to take body measurements. You won't lose fat from all of the places on your body at an equal rate, so you may be making progress even though you still don't fit into your "skinny jeans." As many women know, belly and butt is the hardest to lose. I included a description of how I did these measurements and the measurement in inches after it. I rounded to the nearest 1/2 inch. Oh and NO squishing, don't pull the measuring tape tight.

1. Bust: measure all the way around your bust and back right at your nipple line, and make sure the tape measure is not lower.
41

2. Chest: Measure under your breasts but as high up as you can go, keeping the tape measure parallel. This is probably also your bra band size.
33

3. Waist: Measure wherever it is the smallest/the navel
34

4. Hips: Measure at the very biggest part -- even if that is so low that you are almost on the top of your thighs.
38

5. Midway: Measure midway between the very biggest part of your hips and your waist.
40.5

6. Thighs: Measure wherever they are the biggest.
24

7. Knees: Measure right above the knee.
16.5

8. Calves: Measure wherever they are the biggest.
14

9. Upper arm: Measure wherever they are biggest above your elbows.
11

10. Forearms: Measure wherever they are biggest below your elbows.
8.5

The 3rd way to track your progress is with photographic evidence. It is easier to see the loss if you compare month to month wearing tight fitting clothing and preferably the same clothing each time. One site recommended taking the photos in a bathing suit, but none of mine fit.

After telling myself to stand up straight(er)...




The final(and ultimately true)test is how your clothes fit and how you feel. After all, this is why we try and lose the weight. To not only become healthier, but to look and feel better about ourselves.

On Erin's recommendation, I downloaded the LoseIt iPhone app this weekend. It's really very well done and quite handy. I was a little bit horrified at how many calories some of the things I eat have, and at other times pleasantly surprised.

Because I always want to include some kind of recipe or food tip when I blog, I have to tell you about my new favorite breakfast. Nonfat plain yogurt, 1/4 cup chopped walnuts and a drizzle of honey or a sprinkle of brown sugar (less than 1tbs each just enough to take the edge off the yogurt which can be a little sour) = 300 calorie breakfast with 15 grams of protein. It is surprisingly satisfying and the protein helps give you a better start on the day than a bunch of carbs. Not to mention this meal is about 75 cents. Cheap and healthy!

Monday, February 22, 2010

semi-productive week


here's the results from my goals last week:

document everything i eat:
i used the loseit! app on my iPhone and did really good at documenting things. it often came down to, "do i really want to document this? no? okay- better not eat it"-- i also looked forward to documenting the workouts, but that's another goal...

take the stairs:
okay. i took the stairs on monday, then on tuesday, i used my lunch break to walk the stairs for 10 minutes. that's actually a really difficult feat, ya know? by wednesday, i was starting to feel ill, so didn't walk them the rest of the week.

exercise 4 times:
i exercised on sunday, monday, and tuesday... then wednesday i came home to find bella had eaten the television remote, so i couldn't access the wii. i know it may sound like an excuse, but again-- by wednesday i started to feel sick so put off exercising the rest of the week. so, i exercised 3 times. not too bad for a first start. i also exercised by using what was available to document in my loseit! app. this includes things like yardwork, house cleaning, and just walking. the list is HUGE.

eat fresh veggies:
YAAY! one goal totally completed. i ate fresh veggies every day with lunch or dinner, or as a snack. i had a good time cutting up the veggies sunday night, and preparing them in individual baggies for my lunches. ate carrots, green bell pepper, and oranges. yumm-o.

no sweets:
FAIL. the end. i can't live without sweets it seems. well, maybe i'm just not strong enough yet.

alright. time to be bold. i did end up losing weight last week, but it may have been cause i caught that terrible cold. well, i lost two pounds. so i can tell you now, that my current weight is (deep breath here) 200 lbs. and i only tell you all this because you're my accountability and i don't want to hide things from you. this is actually the lowest i've weighed in about 3 years. i had a horrible side effect from some medications, and gained about 100 lbs. i mentioned this in my "about me", but it's important enough to reiterate. i'm doing well. i want to lose another 40 lbs to be back at my weight before i got on that med. so, there's my progress, and my overall goal.

Sunday, February 21, 2010

Calories, calories, calories



I'm on a mission to lose weight before I become pregnant again, so I'm on a bit of a time schedule. I hope to drop 15-20 pounds before May, and that challenge is not for the faint of heart. Keeping this in mind, I know that once May comes around, I will once again eat regular amounts of healthy food.

How does one count calories without becoming neurotic about it?

Honestly, I have no idea. I'm a little bit neurotic about it, so if I truly figure it out, I'll be the first to let you all know. In the meantime, I would imagine that the key is simply to eat food that is healthy, and naturally low in calories. Of course, all my favorite foods are naturally high in calories so it's been an interesting week for me as I sort through the foods I can put in my mouth.

I thought I'd share some of the things I eat, in hopes of giving you a few low fat/calorie ideas.

Breakfast: Smoothie. It's actually really good. Frozen berries, yogurt and orange juice. Make sure to add some honey, as it can be a little sour. You can even see one of my mini bagels in this pic! Mmmm diet bagel.

In alternate to my breakfast smoothie, keep in mind that two poached eggs on toast (little or no butter) have the same amount of calories.



Lunch: Seriously, I eat this everyday. My poor husband. Salt and pepper to taste.


I never did catch a shot of dinner this week, as hubs has been working, and I have been grazing.

Dinners for us have been consisting of stir-fry's with brown rice or BBQ'd meats with salads.
(Except when I'm eating the babies Mac n Cheese, or making the quickest ham sandwich I can in between dinner and bath time :)) Soya sauce is one of my fav condiments and it's very low in cal/fat and super tasty. Here's a quick salmon recipe for you. I apologize as there is no measurements. Ingredients to taste.... :)

Powdered ginger
Maple syrup
Soya Sauce (you're looking for a good sweet/salty ratio here)

Marinate salmon pieces over night, completely immersed in the mixture. Bake at 350 F for about 25 minutes, or firm. Keep checking. The chef thinks this is right, but he also cooks 40 pieces at a time :) Serve with rice!


Anyhow, it's been an adventure for sure. I thank goodness for this blog, as it's given me a few good recipe idea's that could possibly "spice-up" my boring eating regiment. I hope for more :) I'll leave you with a list of low cal snacking options, and my blessings for another great healthy week!

one cup of radishes, sliced or chopped, is 19 calories

one cup of cherry tomatoes, halved, is 27 calories

celery is pretty much an eat-all-you-want kind of snack food

one cup of mushrooms is 15 calories

one packet of Swiss Miss Sugar Free Hot Chocolate is 25 calories

one cup of chicken bouillon is about 5 calories

one cup of chopped broccoli is 30 calories

one package, Chicken Noodle Cup a Soup ... 45 calories

one cup, strawberry halves .... 49 calories

one peeled cucumber ... 24 calories

7 almonds ... 49 calories

1 tablespoon Better'n Peanut Butter ... 50 calories

15 grapes = 30 calories

one slice, Kraft fat free singles ... 30 calories

one slice, Oscar Mayer fat free bologna ... 22 calories

Saturday, February 20, 2010

WHAT?! My Salad is Fattening?

Being on a very popular diet plan can really open your eyes to things that you thought were healthy.  Everyone knows that eating at home is the best way to control what goes in your mouth.  You control the ingredients, how they are prepared, and your portion size.  You don't have that same benefit in a restaurant.  So, you go out to eat and think, I'll just order a salad.  That's the healthy choice, right?  Not always.

I am in no way picking on one restaurant chain.  However, I wanted to show you guys just how bad a salad can really be.  I chose Chili's, as my husband and I were planning to eat there tonight.  Everyone I know has been raving about this Quesadilla Explosion Salad.  I wanted to try it out.  I went to their website to see if the nutritional information was available for their menu items. I have included the link here: Chili's so you can see for yourself.  The salad is listed on the bottom left of the first page.  Quesadilla Explosion Salad as served 1400 calories, 88 G of fat, 90 carbs, and 2370 MG of sodium!  On the top right of the first page, The House Salad with no dressing as served 100 calories, 3 G of fat, 17 carbs, 135 MG of sodium.  To say the least, I hit the floor when I read about both of these salads.  If you continue to the last page, you can see the nutritional information on their salad dressings.  It's heartbreaking, to say the least.

So how do you avoid eating the wrong thing when dining out?  Plan ahead.  Most restaurant chains have their nutritional information listed on their website.  I also recommend checking out The Daily Plate.  This website is a great resource tool for dieters.  It has nutritional information on a lot of restaurants and food in general.  If you do your homework before you go, you will have the confidence that you are ordering the healthiest choice for yourself.   Don't be afraid to ask questions about the portion size or nutritional information when you arrive at the restaurant.  Most servers I have encountered have to ask, but they will check for you.  If you still want a salad, bring your own dressing, and ask the server to hold the cheese and croutons.  It's little tricks like this that will allow you to enjoy dining out without the guilt!

Friday, February 19, 2010

Food for Friday

I am going to post two recipes today: chicken salad pitas and salmon loaf.

Dislaimer: I have only tried the chicken salad. I just want to post the salmon loaf because it looks tasty and easy, and because several people asked me to post it when I mentioned I read it in my pregnancy magazine.

Chicken Salad Pitas

Here's the original recipe but I made a few modifications.

Owly Images

  • Rather than 2 small cans, I used 2 large cans. It ended up being about 2 cups of chicken.
  • I used more celery than was called for, chopping up 2 ribs which made about 1 full cup of chopped celery.
  • Instead of chopping up the lettuce, I just pulled off leaves and placed on top of the chicken and cheese.
  • I did not use pitas but I found these really great thin multi-grain buns (these would work for hamburgers and deli sandwiches as well).


The celery really gives this chicken a good crunch. If you don't like celery, you can probably substitute dill relish instead.

This made quite a bit. MK and I both had one sandwich for dinner and I had one for leftovers the next day. We still have some in the fridge.



Salmon Loaf

Healthy Additions: Shredded Carrots and Zucchini
Prep Time: 20 minutes
Cook Time: 45-55 minutes
Serves: 4

  • Nonstick cooking spray
  • 2 medium carrots
  • 1 medium zucchini
  • 1 15-ounce canned salmon, drained
  • 1 cup bread crumbs
  • 3/4 cup 1% milk (we always buy skim, so that's what I'll use)
  • 1 egg, beaten
  • 1/2 onion, finely chopped (I'll probably omit this because I hate onions or I might just use the dried chopped onions you can buy in the spice aisle)
  • 1 tablespoon curry powder
  • Juice from 1/2 lemon
  • Ground black pepper to taste
  • Salsa (optional)
>Preheat oven to 350 degrees F. Coat a 9-inch-by-5-inch loaf pan with nonstick cooking spray. Using a box grater or mandoline, shred carrots and zucchini and set aside. In a large bowl, flake salmon. Add bread crumbs, milk, egg, onion, carrots, zucchini, curry powder, lemon juice and pepper to the salmon and mix very well until moist. (Add more milk, if necessary.)

>Form salmon mixture into load shape and place in pan. Bake for 40 minutes or until load is set in the center. (It will feel firm to the touch.) Slice and serve topped with salsa, if desired.

>Per serving: 300 calories, 37% protein (27 g), 41% carbohydrate (31 g), 23% fat (7.5 g), 379 mg calcium, 13 mg vitamin C, 3 mg iron, 65 mcg folate, 4 g fiber.


I really need to buy a loaf pan. :)

[Salmon photo and recipe from February/March 2010 issue of Fit Pregnancy.]

Thursday, February 18, 2010

Heart Healthy Foods

On Sunday, my dad had a minor heart attack. On Monday, he had a stint put in. On Tuesday, he came home under strict orders to start a new diet, take some new medications and an aspirin regimen, and start exercising within the near future (his doctor will clear him).

So, I started doing some reading on heart health and heart healthy foods! I found that a LOT of my favorite foods are located on a list of foods that help promote good cardiovascular health... I only need to incorporate them more often! So, adding this foods into my diet will be one of my goals for this next week!

Obviously, one of the first things to do in a heart-healthy diet is to reduce the amount of sodium intake. Look for low-sodium or no-salt added options. For example, choose no-salt added canned mushrooms or low-sodium cream of mushroom soup for recipes. (Can you tell I have mushrooms on the brain?) It is important to reduce sodium intake because sodium can contribute to high-blood pressure, which is a risk factor for cardiovascular disease.

Also, reduce the amount of trans- and saturated fats and cholesterol. The Mayo Clinic offers a "this not that"style lists to help you choose appropriate fats when cooking. I'll highlight them for you here and include the link to the article at the bottom of this post.

According to the Mayo Clinic, avoid butter, lard, bacon, gravy, cream sauce, non-dairy creamer, hydrogenated margarine and shortening, cocoa butter (found in chocolate), along with coconut, palm seed, cotton seed, and palm-kernel oils should all be avoided. Instead, use canola or olive oil, margarine labeled "trans-fat free" or cholesterol-lowering margarines such as Promise or Smart Balance (which is really good by the way!).

Also, increase your intake of fruits and vegetables but avoid coconut, vegetables with creamy sauces, fried or breaded vegetables, and canned fruits that are packed in heavy syrup (the ones packed in juice or water are still ok!). Choose fresh fruits and vegetables and canned vegetables labeled "low sodium" (or are low in sodium per reading the label).

There is also a whole list of protein to be avoided (all the *good* stuff: bacon, spareribs, cold cuts) and the proteins to increase in your diet. Rather than bore you with a few more lists, here is the link. ;-)

However, I do have one more list for you I got from MedicineNet.com (how's that for a legit-sounding name... they have "net" and "com" in their name!) These are the "best of the best" heart healthy foods. I will be starring the ones that I will be trying in the future and making bold the ones I like to eat and will be increasing in my own diet!
  1. Salmon
  2. *Flaxseed (ground)
  3. Oatmeal
  4. Black or kidney beans
  5. Almonds
  6. Walnuts
  7. Red wine
  8. Tuna
  9. Tofu
  10. Brown rice
  11. *Soy milk
  12. Blueberries
  13. Carrots
  14. Spinach
  15. Broccoli
  16. Sweet potatos
  17. Red bell peppers
  18. Asparagus
  19. Oranges
  20. Tomatos
  21. Acorn squash
  22. Cantaloupe
  23. *Papaya
  24. Dark chocolate (70% or higher cocoa content)
  25. *Tea
So, I already like 12 things (that's almost half!) of the list! I just need to start eating them more often... I think I'll start with the chocolate... ;-)