My name is Leslie and I am addicted to sweets. Not just one particular type of sweet, all of them. Whether it be chocolate, caramel, sugar, fruity or cakey I like them all equally. I do not discriminate when it comes to curbing my sweet tooth. This has been my downfall since day 1. It is honestly a miracle that throughout the course of my lifestyle evolution I did not hurt anyone or rob a gas station of its Snickers supply. Any method that has been introduced to me in regards to curbing my insatiable need for sugar has failed miserably. If there is something sweet sitting in my cupboard I can't get it out of my head until I just give in and eat the whole thing. Then at least it is gone and I no longer have to look at it or worry about it.
Recently I have become interested in the green smoothie phenomenon that so many of my peers are a fan of. Normally when I see someone enjoying one of these liquid, bright green concoctions I can not help but think how gross they look. But then I began doing some research and at the advice of a friend read a book called, "Green for Life". In this book the author explains in detail her struggle with health and the different "diets" she had attempted. Until discovering that no matter what diet she tried she was never ingesting enough leafy greens. One of the things that she discusses is how the more fruits, vegetables and greens she ate the more she craved these things. She went as far to say that her cravings of other less nutritious food subsided completely. There are a million more reasons that we all need to eat our fruits and vegetables and a million reasons why putting them into a smoothie form makes sense but I will spare you that and let you read the book yourself. I was interested in curbing my sweet tooth once and for all.
The smoothie experiment began with a simple breakfast smoothie that consisted of 1 scoop of powdered greens(I was unsure if my blender would liquefy greens), 1/2 of a banana, greek yogurt(protein) and some strawberries. I began drinking this every day as breakfast a little over a month ago. I will say that is was pretty tasty, kept me full and took way less time to make and clean up than my previous breakfast did.
The next week I decided that I wanted to eliminate the majority of processed carbs that I was eating in general and replace those carbs with more fruits and vegetables. So I began doing a second red smoothie each day. This smoothie consisted of blueberries, strawberries, raspberries, Greek yogurt and sometimes a tomato. In addition I began snacking only on carrots, cucumbers, cherries and strawberries throughout the day. (keep in my mind I am not living off of only fruits and veggies, this is just my main carb source) Whenever I got the need to snack or eat something sweet I went for the produce instead. Amazingly enough I began to lose my sweet tooth!
This whole experiment began a little over a month ago and so far it is a success. I feel good, I am enjoying my produce, my grocery bill is significantly smaller and I have not eaten any chocolate, candy or anything related to that in two to three weeks. My smoothies have also graduated to using real greens like Kale and Spinach and less of the fruit to sweeten and they are tasty.
Maybe a smoothie is not something that you are interested in and you love your pop tarts(trust me I understand). But really look at how many foods that you eat each day come out of a box and a wrapper. We as humans were not meant to be eating food out of plastic. We were made to be living off of the Earth and eating fruits, vegetable and meat. Part of the reason in my opinion that people today have so much trouble keeping weight off is because the food we eat is hardly food anymore. There are so many additives in everything even if it claims to be "natural" and those additives can be a trigger for cravings and over eating.
I am not saying you have to live the organic life, be a vegetarian, vegan or any other alternative. I am just saying that it would not hurt for all of us to take a minute, look at what we are eating everyday and even make one small change in the direction of "real food" to see if it makes a difference in how you feel everyday.
I will not say that I am forever reformed of my sweets addiction but right now I am on the path to recovery and I feel much better over eating on some strawberries than I do on M&M's.
*Please remember that even if eating a diet that consists of mostly healthy fruits and vegetable you should still be eating your recommended amount of fat, carbs and protein each day :)
Thursday, June 13, 2013
Friday, April 5, 2013
You are not a failure!
Having goals is a great thing, in so many ways it is what keeps us motivated, keeps us on task and keeps us on track with a plan we have set in motion. Goal setting is recognized as something that motivated people do, everyone has a goal of some kind whether it be long term or short term. Goals also vary greatly from person to person. One person may set a goal of eating well all week long and another may set a goal of eating at every new fast food restaurant on the block by weeks end. Different things motivate different people but in the end a goal is a goal.
What do you do when you do not reach your goal? If your goal was to lose twenty pounds by June 1st in time for your summer vacation but you only lost ten, what do you do? Is this now the time that you cry and proclaim to everyone what a failure you are? Do you announce it to all of facebook and twitter that you have failed so now you are a lesser person and there is no point in continuing on? HECK NO! If you set a goal of losing twenty pounds and only lost ten that is still a major accomplishment! Ten pounds is something to be proud of, if you did not achieve your initial goal you are not a failure. You are a success and now it is time to reevaluate and set a new goal.
We are so hard on ourselves even when it comes to things that we would congratulate a friend or family member on if the situation were reversed. A trait of successful people is setting goals just a little too high or out of range knowing that failure is possible because successful people will take a step back, look at the situation re asses and forge ahead with a new goal or a different version of the original.
For example, when I began losing weight over a year and a half ago my goal was not to compete, not to write this blog, not to do anything other than make myself look and feel better. Over time the idea of doing a fitness contest of some kind would come up and I would shoot it down. It was not something that was important to me at the time. After going on a vacation to Disney World in November and seeing how many people are literally immobile because of their weight and health issues it inspired me to become "above average" to do the complete opposite and compete.
When I arrived home I looked at the calender of shows and chose one that fit with my works schedule, seemed to give me enough time to get in proper shape and was geographically convenient. Then I began, being more strict with my food intake, focusing on getting lean, purchasing a suit to wear on stage, the whole deal. I wanted to be prepared.
Then just a few weeks ago a few things changed. My suit that I had purchased arrived and still being nine weeks away from the show it is expected to not fit quite right yet. Genetically I carry more body fat and weight in my lower body, this suit barely covered the crack of my butt! Although to an average person and myself on a normal day I looked great my backside was not ready for the stage by a long shot! I spoke to some fellow competitors and my coaches and determined that yes, in order for my glutes to be recognizable as glutes by June 1st it would take a lot of work and some more weight loss in a short amount of time.
After planning and working towards this date for months I had to make a decision, forge ahead and hope for the best or reevaluate my goal. I chose to reevaluate and aim for a date later in the year that is more comfortable for me in terms of a time frame to get my body in stage ready shape. This decision is a decision that I am happy with. It does not mean that I failed or that my work is wasted, it means that I have a new goal and something else to work towards and look forward too.
Many of my friends greeted this decision with, "oh I'm sorry, are you okay?" Heck yes I am okay, I did not do anything to disappoint, there is nothing to be sorry for. When you sometimes fall short of your goals, take step back and look at the journey and the process you went through to get to that point. Just because it did not have the end result that you desired does not mean that you have failed or that you were not good enough. It means the journey took a different path and it is a path you should be proud of. Take that opportunity to set a new goal and start a new journey. Always looking forward, not looking over your shoulder at what you could have done. Each step towards the goal is a success all by itself.
What do you do when you do not reach your goal? If your goal was to lose twenty pounds by June 1st in time for your summer vacation but you only lost ten, what do you do? Is this now the time that you cry and proclaim to everyone what a failure you are? Do you announce it to all of facebook and twitter that you have failed so now you are a lesser person and there is no point in continuing on? HECK NO! If you set a goal of losing twenty pounds and only lost ten that is still a major accomplishment! Ten pounds is something to be proud of, if you did not achieve your initial goal you are not a failure. You are a success and now it is time to reevaluate and set a new goal.
We are so hard on ourselves even when it comes to things that we would congratulate a friend or family member on if the situation were reversed. A trait of successful people is setting goals just a little too high or out of range knowing that failure is possible because successful people will take a step back, look at the situation re asses and forge ahead with a new goal or a different version of the original.
For example, when I began losing weight over a year and a half ago my goal was not to compete, not to write this blog, not to do anything other than make myself look and feel better. Over time the idea of doing a fitness contest of some kind would come up and I would shoot it down. It was not something that was important to me at the time. After going on a vacation to Disney World in November and seeing how many people are literally immobile because of their weight and health issues it inspired me to become "above average" to do the complete opposite and compete.
When I arrived home I looked at the calender of shows and chose one that fit with my works schedule, seemed to give me enough time to get in proper shape and was geographically convenient. Then I began, being more strict with my food intake, focusing on getting lean, purchasing a suit to wear on stage, the whole deal. I wanted to be prepared.
Then just a few weeks ago a few things changed. My suit that I had purchased arrived and still being nine weeks away from the show it is expected to not fit quite right yet. Genetically I carry more body fat and weight in my lower body, this suit barely covered the crack of my butt! Although to an average person and myself on a normal day I looked great my backside was not ready for the stage by a long shot! I spoke to some fellow competitors and my coaches and determined that yes, in order for my glutes to be recognizable as glutes by June 1st it would take a lot of work and some more weight loss in a short amount of time.
After planning and working towards this date for months I had to make a decision, forge ahead and hope for the best or reevaluate my goal. I chose to reevaluate and aim for a date later in the year that is more comfortable for me in terms of a time frame to get my body in stage ready shape. This decision is a decision that I am happy with. It does not mean that I failed or that my work is wasted, it means that I have a new goal and something else to work towards and look forward too.
Many of my friends greeted this decision with, "oh I'm sorry, are you okay?" Heck yes I am okay, I did not do anything to disappoint, there is nothing to be sorry for. When you sometimes fall short of your goals, take step back and look at the journey and the process you went through to get to that point. Just because it did not have the end result that you desired does not mean that you have failed or that you were not good enough. It means the journey took a different path and it is a path you should be proud of. Take that opportunity to set a new goal and start a new journey. Always looking forward, not looking over your shoulder at what you could have done. Each step towards the goal is a success all by itself.
Wednesday, February 27, 2013
Sweet Pepper sauce, mmmmm
Recently while discussing children with a friend at work she was talking about her baby food maker that she just loves. How she makes pear sauce, apples, cauliflower and even pesto in this little magical machine. Then it dawned on me that I too could use a baby food maker to make all kinds of wonderful sauces and purees without making a huge mess in the kitchen. The same day I purchased a Beaba baby food machine on eBay. (much cheaper than brand new)
What I like about the baby food maker is that it steams and blends in the same pitcher. The entire reason that I have never ventured into making any of my own sauces of any kind is that I do not want to take the time to steam veggies and other ingredients on the stove, transfer them and blend them. Overall I know it is not that hard but this is so much easier and less of a mess. My first creation in my new toy was a sweet pepper sauce. I have used this sauce on pizzas, pastas, quesadillas as a veggie dip and more. Here is the basic setup.
You Will Need:
1) Sweet Peppers individual will work, I like this little bag with a variety of types inside. Any pepper is fine
2)0% Fat Greek Yogurt (adds a creaminess)
3) seasoning of your choice
4) If not an appliance for steaming a pan with a basket insert will work or you could saute the veggies in a pan.
STEPS:
1)Chip the veggies up until you have the desired amount, I fill the steamer basket to make about 1 cup
2)STEAM
3)After the veggies have steamed (about 15min) drain the extra water if you want a thicker sauce
4)Add Greek Yogurt, I used 1/4 of a cup
5)Season, I simply added Minced Garlic
Next week I will post some of the recipes I have used this sauce for the give you some ideas but never forget to think outside of the box! Just because it is SUPPOSED to be a baby food maker does not mean it can't be used for anything else! These are much cheaper than a vitamix!
Nutritional Information
1 cup
Carbs 16g
Protein 8g
Fat 0
I usually use 1/4 cup at a time, ENJOY!
You Will Need:
1) Sweet Peppers individual will work, I like this little bag with a variety of types inside. Any pepper is fine
2)0% Fat Greek Yogurt (adds a creaminess)
3) seasoning of your choice
4) If not an appliance for steaming a pan with a basket insert will work or you could saute the veggies in a pan.
1)Chip the veggies up until you have the desired amount, I fill the steamer basket to make about 1 cup
2)STEAM
3)After the veggies have steamed (about 15min) drain the extra water if you want a thicker sauce
4)Add Greek Yogurt, I used 1/4 of a cup
5)Season, I simply added Minced Garlic
6) Blend to desired consistency and like Magic you have a wonderful sweet and creamy sauce!
Nutritional Information
1 cup
Carbs 16g
Protein 8g
Fat 0
I usually use 1/4 cup at a time, ENJOY!
Friday, February 15, 2013
Screw your comfort zone!
As many of you know I am training for a bodybuilding competition this summer, my first time competing and doing anything of its nature. As part of my preparation one of my coaches told me I need to get comfortable with being uncomfortable. Not like I need to learn to enjoy having to hold my pee for extended periods of time but with uncomfortable situations. For example, wanting to eat a whole box of cookies but knowing that it will not further my goals, having to have a confrontation with someone at work or home, saying no to someone who needs a favor. Discomfort in all areas of life not just related to my contest and eating. For me one of the biggest and to many most surprising discomfort of all is a group fitness setting.
Until last week I had done maybe 5 or less group fitness classes of any type ever, in my entire life. To many of you this may be strange. Lots of women and men find that classes are comfortable because they are being told what to do, lots of people are doing it and no one is really paying attention to each individual person. I am the total opposite, I love the weight room. Standing out there among the dumbbells and machines, ipod blaring, zoning out, doing my own this is where I am comfortable. I have never been comfortable in a group fitness setting. I do no like someone else dictating my workout, being stuck next to all of those other people and I am the most uncoordinated person in the world, by far the worst in every class that I have ever attended. The thought of group fitness makes me nervous.
Last week I literally woke up and decided that I would give yoga a try. I know this is not the same type of group fitness as attending Zumba or sculpt or any of those but for me it was uncomfortable and out of the ordinary. I signed up for a free week at Core Power and a month of Bikram simultaneously because I didn't know which I would like. I did lots of research online as to what type of class I should start with, asked my co-workers a million questions and attended my first yoga class.
The first class I tried, I was nervous. What if I can't do the poses? What if I fall down? What if I am the worst person in the entire class?! I sucked it up, went in, did it and an hour later I was still alive! I was not the worst, not the best and it was really exciting to try something new. The following morning I attended my very first Bikram class and experienced the same anxiety, same thoughts, same fear. Six classes later, I love my Bikram yoga and I am so happy that I gave it a shot.
Not only did trying these two new things force me to go beyond my comfort zone and try something new it has opened up an entire new side of health and fitness for me. I still experience self doubt at the beginning of each class but now it is even more exciting each class I attend as I see myself progress and my skills develop. No one has pointed and laughed, I have not fallen over nor am I the best or worst in any class that I attend. I am now just a little bit more comfortable in a group fitness setting.
Whether your comfort zone is the weight room or fitness classes or home workout videos I challenge you to let it go; this week try something new. If you always attend classes try a day out in the weight room, ask a trainer for a free one on one session. They are almost always willing to let you try 30-60min on the house. Bring a magazine from home and do a workout you see in its pages. If you always use the treadmill, try the StairMaster or the upright bike. If you only use free weights, try a class, go to spin or Zumba. Tell your comfort zone to hit the road and do something different for yourself this week, try something new, challenge yourself to experience new things. It will feel so good for you physically and emotionally, you will be glad you did.
*My coach also has her own blog and website, check it out: peakofmind.wordpress.com
kori@thedietdoc.com
Until last week I had done maybe 5 or less group fitness classes of any type ever, in my entire life. To many of you this may be strange. Lots of women and men find that classes are comfortable because they are being told what to do, lots of people are doing it and no one is really paying attention to each individual person. I am the total opposite, I love the weight room. Standing out there among the dumbbells and machines, ipod blaring, zoning out, doing my own this is where I am comfortable. I have never been comfortable in a group fitness setting. I do no like someone else dictating my workout, being stuck next to all of those other people and I am the most uncoordinated person in the world, by far the worst in every class that I have ever attended. The thought of group fitness makes me nervous.
Last week I literally woke up and decided that I would give yoga a try. I know this is not the same type of group fitness as attending Zumba or sculpt or any of those but for me it was uncomfortable and out of the ordinary. I signed up for a free week at Core Power and a month of Bikram simultaneously because I didn't know which I would like. I did lots of research online as to what type of class I should start with, asked my co-workers a million questions and attended my first yoga class.
The first class I tried, I was nervous. What if I can't do the poses? What if I fall down? What if I am the worst person in the entire class?! I sucked it up, went in, did it and an hour later I was still alive! I was not the worst, not the best and it was really exciting to try something new. The following morning I attended my very first Bikram class and experienced the same anxiety, same thoughts, same fear. Six classes later, I love my Bikram yoga and I am so happy that I gave it a shot.
Not only did trying these two new things force me to go beyond my comfort zone and try something new it has opened up an entire new side of health and fitness for me. I still experience self doubt at the beginning of each class but now it is even more exciting each class I attend as I see myself progress and my skills develop. No one has pointed and laughed, I have not fallen over nor am I the best or worst in any class that I attend. I am now just a little bit more comfortable in a group fitness setting.
Whether your comfort zone is the weight room or fitness classes or home workout videos I challenge you to let it go; this week try something new. If you always attend classes try a day out in the weight room, ask a trainer for a free one on one session. They are almost always willing to let you try 30-60min on the house. Bring a magazine from home and do a workout you see in its pages. If you always use the treadmill, try the StairMaster or the upright bike. If you only use free weights, try a class, go to spin or Zumba. Tell your comfort zone to hit the road and do something different for yourself this week, try something new, challenge yourself to experience new things. It will feel so good for you physically and emotionally, you will be glad you did.
*My coach also has her own blog and website, check it out: peakofmind.wordpress.com
kori@thedietdoc.com
Tuesday, February 5, 2013
Food . . . What's the big deal?
As I was sitting in the cafeteria at work today, watching everyone eat their lunch and simultaneously watching "The Chew" on the cafeteria TV it dawned on me; we are a country obsessed with food! Do not get me wrong I am guilty as charged I love food, food shows, restaurants and cooking. I have even been called a "foodie" from time to time. But honestly when did food become such a big deal, such a way of life, so fashionable?
How many of you reading this right now have been literally elated about an upcoming dinner at a particular restaurant? How many of you have at least one show that is food related that you watch or DVR religiously? How many of you look forward to certain holidays only because of the food involved? The answer is EVERYONE, myself included.
America is a country obsessed with food, fashion and blowing everything out of proportion. We have entire channels that revolved around food and cooking it. Entire tours in the major cities, vacations planned around restaurants and eateries. Apps as far as you can scroll related to food and eating, no wonder our country has so many issues not only with obesity but with anorexia and other eating disorders. On one hand food and images of it are being shoved down your throat at every glance urging you to indulge. On the other hand are pictures of what every man and woman should look like and a reality show depicting their lives or how you can get their look.
At what point in time did food cease to become a way to nourish our bodies, something to be shared with our loved ones around a dinner table and become a complete way of life? New restaurant openings and Top Chef premieres are similar to the Tickle me Elmo toy craze, on a certain level it just doesn't make sense anymore. If you haven't tried the lastest trend you aren't even "cool".
This is not to say that food should not be enjoyed, that cooking and eating cannot be exciting or that there is anything wrong with liking Top Chef and being excited about an upcoming dinner. Guilty as charged to all of the above. But the next time you are obsessing over the latest trend to hit the food world or bribing the hostess to get seated at the new restaurant next door, take a step back to think when this all started? Surely our parents never engaged in food for recreation the way that we do. How many of our current food related behaviors are a result of the media and our society in general creating a need and thrill related to consuming food. If the media practiced some sort of moderation would that likely rub off on us as well?
How many of you reading this right now have been literally elated about an upcoming dinner at a particular restaurant? How many of you have at least one show that is food related that you watch or DVR religiously? How many of you look forward to certain holidays only because of the food involved? The answer is EVERYONE, myself included.
America is a country obsessed with food, fashion and blowing everything out of proportion. We have entire channels that revolved around food and cooking it. Entire tours in the major cities, vacations planned around restaurants and eateries. Apps as far as you can scroll related to food and eating, no wonder our country has so many issues not only with obesity but with anorexia and other eating disorders. On one hand food and images of it are being shoved down your throat at every glance urging you to indulge. On the other hand are pictures of what every man and woman should look like and a reality show depicting their lives or how you can get their look.
At what point in time did food cease to become a way to nourish our bodies, something to be shared with our loved ones around a dinner table and become a complete way of life? New restaurant openings and Top Chef premieres are similar to the Tickle me Elmo toy craze, on a certain level it just doesn't make sense anymore. If you haven't tried the lastest trend you aren't even "cool".
This is not to say that food should not be enjoyed, that cooking and eating cannot be exciting or that there is anything wrong with liking Top Chef and being excited about an upcoming dinner. Guilty as charged to all of the above. But the next time you are obsessing over the latest trend to hit the food world or bribing the hostess to get seated at the new restaurant next door, take a step back to think when this all started? Surely our parents never engaged in food for recreation the way that we do. How many of our current food related behaviors are a result of the media and our society in general creating a need and thrill related to consuming food. If the media practiced some sort of moderation would that likely rub off on us as well?
Wednesday, January 23, 2013
Pizza!!!
This is a super easy, 10min pizza recipe using pre-made ingredients. You could of course customize it and make everything from scratch but who really wants to do that?
You Will Need:
-Pillsbury Pizza Crust. They make a variety, whole wheat, original thin etc. This recipe is with the original thin crust.
-Turkey Pepperoni- I like the hormel brand but you can use whatever kind you like
- Jimmy Deans turkey sausage crumbles
-Mrs. Dash Tomato and Basil seasoning
- Fat Free Mozzarella Cheese, this can be hard to find, I usually get mine at Jewel
-Contadina Pizza Sauce Squeeze
-Cooking Spray
-Pizza Pan
You Will Need:
-Pillsbury Pizza Crust. They make a variety, whole wheat, original thin etc. This recipe is with the original thin crust.
-Turkey Pepperoni- I like the hormel brand but you can use whatever kind you like
- Jimmy Deans turkey sausage crumbles
-Mrs. Dash Tomato and Basil seasoning
- Fat Free Mozzarella Cheese, this can be hard to find, I usually get mine at Jewel
-Contadina Pizza Sauce Squeeze
-Cooking Spray
-Pizza Pan
From this point on it is pretty simple:
-Spray your pan with cooking spray if need be
-Roll out the Pillsbury pizza crust
-Add 1/2 cup Contadina Pizza Squeeze, spread evenly
-Add 1/2 cup Jimmy Dean's Turkey Sausage Crumbles,spread evenly
-Add 1 cup (or more if you like extra cheese) Fat Free Mozzarella Cheese
- Add Hormel Turkey Pepperonis, I lined them up in rows across the top of the cheese to make 16 equal pieces and used the Pepperoni to guide where to cut the pizza
-Season to taste with garlic, Mrs. Dash, basil, oregano etc.
-Bake at 400 degrees for 10-15 mins depending on desired crispness
Nutrtitional Info-Per slice if done in 16 slices
Carbs-10
Fat- 2
Protein-5
*As always remember all of these ingredients can and should be adjusted to taste and nutritional goals. The specific ingredient information that I used is what I like and what made it easy to fit into my daily numbers. Get creative people!
Monday, January 7, 2013
Eating is only as hard as you make it
With the new year having come and gone many of us are trying to start 2013 off on the right foot. Whether it be by spending less, saving more or getting in shape.
In turn a few friends of mine have been asking for advice on what I eat, when, how do I cook it all? Let me begin by telling you that I have now been eating this way for an entire year and I am to the point where I truly enjoy each and every meal I eat each day. Over time I have developed healthier ways to enjoy some of my favorite things and do not feel like I am missing out on very much food wise. I got to this point by thinking outside of the box.
When I first began trying to eat healthy and eat a certain number of fats, proteins and carbs each day, it was not fun. In the beginning I was not planning my meals in advance, cooking ahead of time and in bulk or pre packing my meals. This led to many frustrated nights, trying to figure out how to eat 20 carbs and 2 grams of fat and so forth. Then one day the light bulb went off and it all came together for me. (insert sigh of relief) From that moment on I would put my meals into myfitnesspal.com a week at a time, go grocery shopping and cook all of the food, put it into containers and be set for my entire week. No guessing, no hunger, no running out of bread on Wednesday and deciding to eat a whole bag of chips instead and this is what I have done ever since. I cannot imagine life any other way.
At the beginning of each week (which for me is Wednesday because of my work schedule) I cook and package all of my food. I cook one pound of ground turkey and make turkey taco meat, one crock pot of chicken breasts, a few cans of green beans, and a few packages of rice. I weigh it out, put it into its appropriate place, stack it in the fridge and freeze the extras. The food that is frozen is frozen in individual servings so in a bind I can just pull one out and go. Over time my menu has changed and evolved, I get tired of things or one day cannot bear the thought of eating chicken so I adapt. Do some research and think about what foods you like and if they are not healthy find a way to make them healthy.
Some of my favorite "fun" things to eat are pizzas with turkey pepperoni on pita bread, Quesadillas(the possibilities are endless) with fat free cheese and turkey, egg white and turkey sausage pizzas, wraps. Mixing plain zero fat greek yogurt with chocolate cheerios is my current favorite snack. Replace peanut butter with PB2 for a lower fat alternative that can be mixed into protein shakes, yogurt and cream cheese. Mixing protein powder up with very little water to make a pudding is much better than you may think as well. Don't feel like to eat healthy you have to be stuck eating chicken breasts and veggies forever. There are a million websites, blogs and cookbooks that have awesome ways to adapt and change your favorite recipes for the better.
If you want to see what I eat join myfitnesspal and add me, lesterlie09
In turn a few friends of mine have been asking for advice on what I eat, when, how do I cook it all? Let me begin by telling you that I have now been eating this way for an entire year and I am to the point where I truly enjoy each and every meal I eat each day. Over time I have developed healthier ways to enjoy some of my favorite things and do not feel like I am missing out on very much food wise. I got to this point by thinking outside of the box.
When I first began trying to eat healthy and eat a certain number of fats, proteins and carbs each day, it was not fun. In the beginning I was not planning my meals in advance, cooking ahead of time and in bulk or pre packing my meals. This led to many frustrated nights, trying to figure out how to eat 20 carbs and 2 grams of fat and so forth. Then one day the light bulb went off and it all came together for me. (insert sigh of relief) From that moment on I would put my meals into myfitnesspal.com a week at a time, go grocery shopping and cook all of the food, put it into containers and be set for my entire week. No guessing, no hunger, no running out of bread on Wednesday and deciding to eat a whole bag of chips instead and this is what I have done ever since. I cannot imagine life any other way.
At the beginning of each week (which for me is Wednesday because of my work schedule) I cook and package all of my food. I cook one pound of ground turkey and make turkey taco meat, one crock pot of chicken breasts, a few cans of green beans, and a few packages of rice. I weigh it out, put it into its appropriate place, stack it in the fridge and freeze the extras. The food that is frozen is frozen in individual servings so in a bind I can just pull one out and go. Over time my menu has changed and evolved, I get tired of things or one day cannot bear the thought of eating chicken so I adapt. Do some research and think about what foods you like and if they are not healthy find a way to make them healthy.
Some of my favorite "fun" things to eat are pizzas with turkey pepperoni on pita bread, Quesadillas(the possibilities are endless) with fat free cheese and turkey, egg white and turkey sausage pizzas, wraps. Mixing plain zero fat greek yogurt with chocolate cheerios is my current favorite snack. Replace peanut butter with PB2 for a lower fat alternative that can be mixed into protein shakes, yogurt and cream cheese. Mixing protein powder up with very little water to make a pudding is much better than you may think as well. Don't feel like to eat healthy you have to be stuck eating chicken breasts and veggies forever. There are a million websites, blogs and cookbooks that have awesome ways to adapt and change your favorite recipes for the better.
If you want to see what I eat join myfitnesspal and add me, lesterlie09
Tuesday, November 20, 2012
The Slippery Slope of Keeping it off
Almost one year ago I began my weight loss mission, I was sure that losing weight was going to be the most difficult, horrible thing that I had ever done. One year later I can tell you that I was wrong. Losing weight although not always the easiest most fun thing that I had ever done was not the hard part, keeping the weight off is the hard part.
Throughout the weight loss phase you have something that you are striving for, that magic number or perfect size. You are working towards your goal and that is what keeps you saying no to that piece of cake and hitting the gym every day. The moment you step onto the scale and see your magic number flashing back at you and your skinny pants fit everything changes.
The goal has been met, mission accomplished, you feel great and a weight (literally) has been lifted from you shoulders. Now it is time to go out and celebrate with that pizza you haven't had in 6 months. From that point on what is it that will keep you from over indulging, skipping the gym, going back for seconds? You lost the weight so now you deserve to indulge a little right?
Maintaining weight loss is very challenging. Anyone who has ever lost a deal of weight in their life knows this to be true. Personally this is the third time in my life that I have lost a great deal of weight and I am determined to make it my last. Each and every time once the weight came off I slowly slid back into my old ways of living and eating that put the pounds on initially. This is the reason that diets do not work, it really must be a complete change of lifestyle. Never losing sight of why you should still say not to that extra dessert or walk away from the all you can eat pizza buffet. Slipping back into your old ways will also stuff you back into your old pants.
The past few months this is something that I personally have been struggling with and withe the holiday season approaching I am determined to not lose sight of my goal and all that I have accomplished. While you are surrounded by holiday snacks at the office try to keep in your mind what you have been working for this entire time. Saying no completely is so much easier to maintain than sticking to just one bite. Think about how much better you feel at the end of the day knowing you stuck to your plan and your pants still fit!!
Throughout the weight loss phase you have something that you are striving for, that magic number or perfect size. You are working towards your goal and that is what keeps you saying no to that piece of cake and hitting the gym every day. The moment you step onto the scale and see your magic number flashing back at you and your skinny pants fit everything changes.
The goal has been met, mission accomplished, you feel great and a weight (literally) has been lifted from you shoulders. Now it is time to go out and celebrate with that pizza you haven't had in 6 months. From that point on what is it that will keep you from over indulging, skipping the gym, going back for seconds? You lost the weight so now you deserve to indulge a little right?
Maintaining weight loss is very challenging. Anyone who has ever lost a deal of weight in their life knows this to be true. Personally this is the third time in my life that I have lost a great deal of weight and I am determined to make it my last. Each and every time once the weight came off I slowly slid back into my old ways of living and eating that put the pounds on initially. This is the reason that diets do not work, it really must be a complete change of lifestyle. Never losing sight of why you should still say not to that extra dessert or walk away from the all you can eat pizza buffet. Slipping back into your old ways will also stuff you back into your old pants.
The past few months this is something that I personally have been struggling with and withe the holiday season approaching I am determined to not lose sight of my goal and all that I have accomplished. While you are surrounded by holiday snacks at the office try to keep in your mind what you have been working for this entire time. Saying no completely is so much easier to maintain than sticking to just one bite. Think about how much better you feel at the end of the day knowing you stuck to your plan and your pants still fit!!
Tuesday, September 11, 2012
PB2 Mini Cheesecakes, low fat, low carb and AWESOME!
If you love peanut butter like I do but wish that it was not loaded with so much fat, you should check out PB2. PB2 is a natural, preservative free peanut butter powder made by bell plantation. They reduce the fat content in the peanut butter and dehydrate it leaving a powder. It can be mixed with water to make peanut butter or added to protein shakes, oatmeal. yogurt and any recipe. This is a PB2 mini cheesecake recipe from their website, bellplantation.com that I tried last night.
You will need:
2 8 oz pkg: Fat-free cream cheese
1/2 cup: Fat-free sour cream
1/2 cup: Light ricotta cheese
3/4 cup: PB2
1/4 cup: Skim milk
1/4 cup: Splenda brown sugar
1/2 cup: Splenda granular
2 tsp: Vanilla extract
3/4 cup:Egg Beaters
1)Pre-heat your oven to 300 degrees with a pan of water in the bottom to steam and moisten the cheesecake.
2)If you want to make mini cheesecakes place cupcake/muffin papers in a cupcake/muffin pan to make removal and eating easier. If you prefer a whole cheesecake, you can skip this step.
* Please note that I am not making a crust for my cheesecakes to reduce to carb/fat count. If you would like to add a crust crush graham crackers, vanilla wafers or cookie of your choice, stir into melted butter and place in the bottom of the papers/pan. Just keep in mind it will raise the fat and carb content.
3)Mix all ingredients together with mixer or food processor until smooth and creamy. Using a 1/4 cup measuring cup pour batter into each paper, this makes about 18 minis.
ENJOY!
NUTRITIONAL FACTS (per mini when making 18)
Carbs- 8 grams
Fat- 1 gram
Protein-8 grams
You will need:
2 8 oz pkg: Fat-free cream cheese
1/2 cup: Fat-free sour cream
1/2 cup: Light ricotta cheese
3/4 cup: PB2
1/4 cup: Skim milk
1/4 cup: Splenda brown sugar
1/2 cup: Splenda granular
2 tsp: Vanilla extract
3/4 cup:Egg Beaters
1)Pre-heat your oven to 300 degrees with a pan of water in the bottom to steam and moisten the cheesecake.
2)If you want to make mini cheesecakes place cupcake/muffin papers in a cupcake/muffin pan to make removal and eating easier. If you prefer a whole cheesecake, you can skip this step.
* Please note that I am not making a crust for my cheesecakes to reduce to carb/fat count. If you would like to add a crust crush graham crackers, vanilla wafers or cookie of your choice, stir into melted butter and place in the bottom of the papers/pan. Just keep in mind it will raise the fat and carb content.
3)Mix all ingredients together with mixer or food processor until smooth and creamy. Using a 1/4 cup measuring cup pour batter into each paper, this makes about 18 minis.
4)Place pan in over, bake at 300 degrees for 50min, then turn over off and bake 30min. Remove cheesecake from oven, let cool and refrigerate 4-6 hours. You can definitely eat the cheesecake the moment it comes out of the oven but it will be hard to remove from the papers and the consistency will not be quite right yet.
ENJOY!
NUTRITIONAL FACTS (per mini when making 18)
Carbs- 8 grams
Fat- 1 gram
Protein-8 grams
Monday, September 3, 2012
Feel the burn . . .out
We have all been there standing outside of the door to the gym, feeling like you should go in but dreading it at the same time, sometimes you go all the way back home and feel guilty about it. Other times you go into the gym only to have a half-a$$ed workout, leave and feel guilty about that too. Neither one of these scenarios is ideal or makes us feel good, what in the heck is going on!?
In general Americans tend to be pretty all or nothing people. This applies not only to "stuff", money, clothing and food but exercise as well. If going to the gym 4-5 times a week is good, why not 7 days a week twice a day?! I will tell you why, because your body needs rest. When you lift weights you are actually in a sense damaging your muscles fibers in order for them to grow but the secret is they grow while they repair themselves AT REST! A good rule of thumb to use while training is to give each body part 24-48 hours to rest before lifting that body part again.
For example if you do back and biceps on Monday then you would not turn around and train them again on Tuesday. You would give them at least that day to rest and then train them again in the second half of the week, Thursday or Friday. Depending on your goals and the system you are using you may not train them again until next Monday and that is just fine too. If you want to make gains physically you must allow your body time to repair itself no matter what type of exercise routine you are using. More often than not people think that doing something twice as much must be better but it is not. Over training is one of the most common causes of injuries not just to regular people but to athletes as well.
Just because you did not get enough sleep last night and you wake up tired does not mean that you can use over training as an excuse to skip today's workout. But if you are consistently sleeping enough, eating enough, drinking enough water and in general taking proper care of yourself but just seem to be dragging for no reason you could be over training. If you normally have no problem going to the gym and for some reason just can't make yourself walk in that door today, you may be over training. If you are having a hard time recovering from your workouts or notice the recovery time seems to be much longer than normal, you may be over training.
Be honest with yourself and pay attention to how you feel mentally and physically. Don't be afraid to take a few days off now and then, not only will it rest and invigorate you, you will be able to go that much harder and lift that much more when your body is refreshed. Do something nice for yourself like get a massage or go for an easy walk outside. Be careful not to let a few days off turn into a week and then two and so on and get into a rut.
The next time you cannot seem to get up and get to it at the gym take a moment to think about why. Is it lack of sleep? Did you not eat enough today or was your last meal hours ago and you need to replenish? If so get something to eat and go at it! If not and you cannot remember the last time you missed a workout or took a true day of rest, go home and do something nice for yourself. The gym will still be there for you tomorrow.
In general Americans tend to be pretty all or nothing people. This applies not only to "stuff", money, clothing and food but exercise as well. If going to the gym 4-5 times a week is good, why not 7 days a week twice a day?! I will tell you why, because your body needs rest. When you lift weights you are actually in a sense damaging your muscles fibers in order for them to grow but the secret is they grow while they repair themselves AT REST! A good rule of thumb to use while training is to give each body part 24-48 hours to rest before lifting that body part again.
For example if you do back and biceps on Monday then you would not turn around and train them again on Tuesday. You would give them at least that day to rest and then train them again in the second half of the week, Thursday or Friday. Depending on your goals and the system you are using you may not train them again until next Monday and that is just fine too. If you want to make gains physically you must allow your body time to repair itself no matter what type of exercise routine you are using. More often than not people think that doing something twice as much must be better but it is not. Over training is one of the most common causes of injuries not just to regular people but to athletes as well.
Just because you did not get enough sleep last night and you wake up tired does not mean that you can use over training as an excuse to skip today's workout. But if you are consistently sleeping enough, eating enough, drinking enough water and in general taking proper care of yourself but just seem to be dragging for no reason you could be over training. If you normally have no problem going to the gym and for some reason just can't make yourself walk in that door today, you may be over training. If you are having a hard time recovering from your workouts or notice the recovery time seems to be much longer than normal, you may be over training.
Be honest with yourself and pay attention to how you feel mentally and physically. Don't be afraid to take a few days off now and then, not only will it rest and invigorate you, you will be able to go that much harder and lift that much more when your body is refreshed. Do something nice for yourself like get a massage or go for an easy walk outside. Be careful not to let a few days off turn into a week and then two and so on and get into a rut.
The next time you cannot seem to get up and get to it at the gym take a moment to think about why. Is it lack of sleep? Did you not eat enough today or was your last meal hours ago and you need to replenish? If so get something to eat and go at it! If not and you cannot remember the last time you missed a workout or took a true day of rest, go home and do something nice for yourself. The gym will still be there for you tomorrow.
Monday, August 20, 2012
Its your fault, not McDonald's
We have all been in a situation where we are offered an extra helping, a dessert, a drink another piece of cheesecake whatever the case may be. It was offered, this does not mean that you have to take it. Playing the innocent victim is life is always the easier route. McDonald's made you gain 50 pounds, each day when you walk by Ronald himself jumps out of the bushes, gun in hand and escorts you into the restaurant where he not only forces you to get a Big Mac but super size as well! Let's not even talk about what happens when you try to order the grilled chicken sandwich instead!
Let's face it, we are each in control of our own lives, destinies and choices. If you are offered and extra serving of dinner or dessert it is your decision and yours alone if you choose to accept. The person offering it is probably just being polite or possibly secretly trying to sabotage you to make them feel better about themselves. The next time you make a bad decision, not just in your diet but life in general take a moment to think about why you made that decision, the consequences, accept responsibility and move on.
Never for one second place the blame on some one else, especially restaurant, fast food establishments and friends when you know you need to be prepared to make good choices. Never leave the house without your next meal or snack in your pocket even if you think you won't need it. Don''t be the victim, take charge and make change for yourself. It was you that made the choices to gain this extra weight you are trying to lose and it is you that can make the choices to make it go away.
Let's face it, we are each in control of our own lives, destinies and choices. If you are offered and extra serving of dinner or dessert it is your decision and yours alone if you choose to accept. The person offering it is probably just being polite or possibly secretly trying to sabotage you to make them feel better about themselves. The next time you make a bad decision, not just in your diet but life in general take a moment to think about why you made that decision, the consequences, accept responsibility and move on.
Never for one second place the blame on some one else, especially restaurant, fast food establishments and friends when you know you need to be prepared to make good choices. Never leave the house without your next meal or snack in your pocket even if you think you won't need it. Don''t be the victim, take charge and make change for yourself. It was you that made the choices to gain this extra weight you are trying to lose and it is you that can make the choices to make it go away.
Monday, August 13, 2012
CHEESECAKE!
Who doesn't love cheesecake? The following is a recipe for a crust less, low fat, low carb cheese cake that a friend of mine, Sharra Coley created. As always you can add things to make it your own. This is just for a basic, plain cheesecake with a hint of lemon.
You will need:
1- Cup of Splenda or sweetener of your choice
1- 8oz package of FAT FREE cream cheese
1- egg (not pictured)
2 -egg whites (not pictured)
1- tsp vanilla extract
Lemon to taste
Preparation for this is very simple and straight forward. Combine all ingredients in mixing bowl, I recommend softening (not melting) the cream cheese first. Mix until smooth, I used a mixer you could do this by hand but it may be more difficult to achieve a smooth consistency. Pour mixture into pan, I used a greased pie pan, a cheesecake pan is really not necessary unless you are going to double or triple the recipe.
Bake at 350 degrees for 25 min, remove from oven and allow to cool. Slice cake into 8 triangle pieces for desired nutritional information provided below and ENJOY!
NUTRITIONAL INFO:(per slice)
Carbs: 8 grams
Fat: 1 gram
Protein: 5 grams
You will need:
1- Cup of Splenda or sweetener of your choice
1- 8oz package of FAT FREE cream cheese
1- egg (not pictured)
2 -egg whites (not pictured)
1- tsp vanilla extract
Lemon to taste
Preparation for this is very simple and straight forward. Combine all ingredients in mixing bowl, I recommend softening (not melting) the cream cheese first. Mix until smooth, I used a mixer you could do this by hand but it may be more difficult to achieve a smooth consistency. Pour mixture into pan, I used a greased pie pan, a cheesecake pan is really not necessary unless you are going to double or triple the recipe.
Bake at 350 degrees for 25 min, remove from oven and allow to cool. Slice cake into 8 triangle pieces for desired nutritional information provided below and ENJOY!
NUTRITIONAL INFO:(per slice)
Carbs: 8 grams
Fat: 1 gram
Protein: 5 grams
Monday, August 6, 2012
Going to the gym does not = working out
Each and every one of us has seen it or been "that guy", the person at the gym who is yakking away on their cell phone, reading a magazine on a machine or strolling leisurely while catching up with the person next to them on the treadmill. If you are guilty of any of the above offenses or countless others that I will not name you need to STEP IT UP! Just because you have arrived at the gym and checked in on face book and foursquare does not mean that you are accomplishing anything just by showing up.
This does not mean that you need to go from one extreme from the other and morph into the person at your gym who moves around at a frantic pace, sweat flying everywhere, huffing, puffing and grunting. Consider your workout a job, a job that you enjoy. You should think about it ahead of time, be serious about it and have a goal for each and every day. At the very least you should know what part of your body you want to work on each day and why. To many people this may seem like a daunting task, so many of us have been showing up and going through the motions, doing the same circuit of machines over and over again for years. This is why you are are not seeing results, going through the motions at the gym does not accomplish anything, save your money and stay home.
You may be thinking that you do not know how to plan a workout or what exercises to do or why. There are millions of cheap to free resources available to help you with this. Websites such as, muscleandstrength.com and bodybuilding.com have entire databases filled with specific workouts for different goals and different needs. For example you can go into the workout section of muscleandstrength.com and choose workouts, women, fat loss and it has a million workouts for you. Write them down in a notebook, print them out or look at them on your phone at the gym and DO IT! Fitness magazine are another great resource for workouts, if you don't want to subscribe to any go the bookstore or newsstand and copy the workouts down on paper. Oxygen magazine is a great women's fitness magazine, Reps magazine, Muscle and fitness are just a few. The fitness section is overloaded in every store in America.
Once you are armed and ready with your new workout plan, do not be afraid. Even the most experienced person in the gym started right where you are. At some point everyone walked into the gym for the first time without a clue. Most of them are so worried about their own routine they are not even paying attention to you. If you are unsure of how to do something google a video or ask a trainer for help. Trainers are more than happy to help you for free if they are not working with a client, that is what they are there for. When you start a new workout it may take a few times through each part until you feel comfortable with the exercises, don't give up. Focus on doing the exercises properly and keep trying.
Another good idea is having a notebook to take to the gym with you so that not only do you have your whole workout written down in front of you, you know how much you lifted each and every time so that you can continuously improve on that and get stronger each and every week. If you are lifting weights and they are not heavy, you are just showing up. If you are doing cardio but can still easily talk on the phone or to your friend, you are just showing up. Be present in every way during your workouts and I promise you that you will start to see results and really enjoy each and every workout.
This does not mean that you need to go from one extreme from the other and morph into the person at your gym who moves around at a frantic pace, sweat flying everywhere, huffing, puffing and grunting. Consider your workout a job, a job that you enjoy. You should think about it ahead of time, be serious about it and have a goal for each and every day. At the very least you should know what part of your body you want to work on each day and why. To many people this may seem like a daunting task, so many of us have been showing up and going through the motions, doing the same circuit of machines over and over again for years. This is why you are are not seeing results, going through the motions at the gym does not accomplish anything, save your money and stay home.
You may be thinking that you do not know how to plan a workout or what exercises to do or why. There are millions of cheap to free resources available to help you with this. Websites such as, muscleandstrength.com and bodybuilding.com have entire databases filled with specific workouts for different goals and different needs. For example you can go into the workout section of muscleandstrength.com and choose workouts, women, fat loss and it has a million workouts for you. Write them down in a notebook, print them out or look at them on your phone at the gym and DO IT! Fitness magazine are another great resource for workouts, if you don't want to subscribe to any go the bookstore or newsstand and copy the workouts down on paper. Oxygen magazine is a great women's fitness magazine, Reps magazine, Muscle and fitness are just a few. The fitness section is overloaded in every store in America.
Once you are armed and ready with your new workout plan, do not be afraid. Even the most experienced person in the gym started right where you are. At some point everyone walked into the gym for the first time without a clue. Most of them are so worried about their own routine they are not even paying attention to you. If you are unsure of how to do something google a video or ask a trainer for help. Trainers are more than happy to help you for free if they are not working with a client, that is what they are there for. When you start a new workout it may take a few times through each part until you feel comfortable with the exercises, don't give up. Focus on doing the exercises properly and keep trying.
Another good idea is having a notebook to take to the gym with you so that not only do you have your whole workout written down in front of you, you know how much you lifted each and every time so that you can continuously improve on that and get stronger each and every week. If you are lifting weights and they are not heavy, you are just showing up. If you are doing cardio but can still easily talk on the phone or to your friend, you are just showing up. Be present in every way during your workouts and I promise you that you will start to see results and really enjoy each and every workout.
Tuesday, July 31, 2012
Breakfast Quesadillas!!
This breakfast is delicious and only takes less than 10 minutes to prepare. It can be modified to make a regular quesadilla for lunch or dinner as well, just use your imagination.
You will need:
1-Flat bread/Tortilla- I used Joseph's Bakery Lavash
1/4 cup Jimmy Deans Turkey Sausage Crumbles (fully cooked)
1/2 Cup Egg whites-I used liquid egg whites to save time but use regular eggs if you prefer
1/4 cup of Fat Free shredded Cheese
1. The first thing you should do is cook your eggs separately. I cook 1/2 cup of liquid egg whites in a small bowl in the microwave for 1:30. You can also cook them in a pan on the stove, but I do suggest cooking them first or your quesadilla will be a big, runny mess.
2. Place your tortilla on a flat surface or in a pan on the stove (stove off) and fill it before you begin cooking it. This way you are not filling the shell while it browns and melts the cheese and it will be done before you are ready to cook it.
I put the 1/4 cup of fat free, shredded cheese, 1/4 cup of pre cooked turkey sausage and the eggs in the shell. Fold the shell in half and place in the pan and turn the heat on low.
3. Cook each side until it is brown and the cheese is starting to melt. Even on low heat it will cook very quickly, just a few minutes each side. Turn it with a large spatula and be careful not to spill the ingredients out into the pan!
4. Remove from heat, let cool for 5 mins, cut into strips and enjoy!
Nutritional Information:
1 whole quesadilla
Carbs- 17grams
Fat- 6 grams
Protein- 40grams
You will need:
1-Flat bread/Tortilla- I used Joseph's Bakery Lavash
1/4 cup Jimmy Deans Turkey Sausage Crumbles (fully cooked)
1/2 Cup Egg whites-I used liquid egg whites to save time but use regular eggs if you prefer
1/4 cup of Fat Free shredded Cheese
1. The first thing you should do is cook your eggs separately. I cook 1/2 cup of liquid egg whites in a small bowl in the microwave for 1:30. You can also cook them in a pan on the stove, but I do suggest cooking them first or your quesadilla will be a big, runny mess.
2. Place your tortilla on a flat surface or in a pan on the stove (stove off) and fill it before you begin cooking it. This way you are not filling the shell while it browns and melts the cheese and it will be done before you are ready to cook it.
I put the 1/4 cup of fat free, shredded cheese, 1/4 cup of pre cooked turkey sausage and the eggs in the shell. Fold the shell in half and place in the pan and turn the heat on low.
3. Cook each side until it is brown and the cheese is starting to melt. Even on low heat it will cook very quickly, just a few minutes each side. Turn it with a large spatula and be careful not to spill the ingredients out into the pan!
4. Remove from heat, let cool for 5 mins, cut into strips and enjoy!
Nutritional Information:
1 whole quesadilla
Carbs- 17grams
Fat- 6 grams
Protein- 40grams
Monday, July 23, 2012
Guiltless cream cheese bites
It is fair to say that most of us have a sweet tooth and when you are trying to eat right satisfying that tooth can be a challenge. This is a recipe for warm, crispy cream cheese bites that will not wreck your diet and will satisfy your craving.
You will need:
- 1 package of Nasoya won ton wraps
- 1 package of your choice of filling. I used Philadelphia sweet indulgence white chocolate cream cheese, milk chocolate cream cheese and cinnamon laughing cow cream cheese. 
First lay your won ton wraps out on a flat surface and fill them. The one pictured below is 1/2 a laughing cow wedge, a full wedge was just a bit much. For the cream cheese I used 1/2 TBSP per won ton. Place the filling in the center and fold the top corners of the won ton together so the cheese does not spill out. 
Place your folded won tons on a greased baking sheet and pre heat the oven to 425 degrees. For a softer won ton brush them with olive oil or a cooking spray. For crispy won tons, leave as is and bake at 425 for 8-10 minutes. 
After the time is up, remove from the oven and ENJOY!
First lay your won ton wraps out on a flat surface and fill them. The one pictured below is 1/2 a laughing cow wedge, a full wedge was just a bit much. For the cream cheese I used 1/2 TBSP per won ton. Place the filling in the center and fold the top corners of the won ton together so the cheese does not spill out. Place your folded won tons on a greased baking sheet and pre heat the oven to 425 degrees. For a softer won ton brush them with olive oil or a cooking spray. For crispy won tons, leave as is and bake at 425 for 8-10 minutes. After the time is up, remove from the oven and ENJOY!
You could fill these with almost anything you want. Philadelphia also makes cream cheeses in pesto, santa fe and garlic to name a few if you wanted more of an appetizer. Milk Chocolate is my favorite.
NUTRITION FACTS:
1 Philadelphia Won ton with White or Milk Chocolate with 1/2 TBSP of cheese:
7 carbs
2 fat
1 protein
1 Laughing cow cinnamon wont ton with 1/2 wedge
5 carbs
2 fat
2 protein
Monday, July 16, 2012
My mom, made no excuses and lost 40 pounds!
Everyone has an excuse for why they cannot lose weight. Some say they do not have time, they do not have the money, they have an injury just to name a few. I would like to use this blog to tell you about a woman who could have used every single one of these excuses but didn't. My mom is 58 years old, sells real estate, manages a construction company with my father. Does a lot of the painting, running around and book work for that business, baby sits 10 grandchildren and has a permanent foot injury that required her to wear a boot on her foot for 6 months. She will forever not be able to do many type of common leg exercises or certain types of cardio. She easily could have said that she didn't have the time or the physical capability or that her age and metabolism were to blame but she did not.
Instead in February she started with x training and began a diet and exercise routine that required working out with weights 5 days per week and planning and tracking all of her meals. This is the same program that I began in January. Initially she did not want to do it, she did not want to take food with her in a cooler or plan her meals. Her breaking point came when she reached over to tie her shoe one morning and she felt a belly in her way, that was the turning point. She began her program in February of 2012 at 170 pounds and today almost 6 months later weighs 133 pounds. She is only 3 pounds away from her goal weight!
Even with all of the demands on her time, parties, babysitting and business lunches she has successfully ate right and exercised only having missed one workout the entire time! She has had her challenges and struggles and even wakes up at 3:30 or 4 am sometimes to get her workout in but she does it and doesn't make any excuses.
The next time you think that you do not have the time, energy or means to workout think again. The only thing standing in your way is you and your excuses. There is always a way to get it done focus on how you CAN do it instead of why you CAN'T. My mom had worked very hard and is constantly being pulled in 100 different directions but still got the job done because she wanted to and she was dedicated. Congratulations Mom!
Instead in February she started with x training and began a diet and exercise routine that required working out with weights 5 days per week and planning and tracking all of her meals. This is the same program that I began in January. Initially she did not want to do it, she did not want to take food with her in a cooler or plan her meals. Her breaking point came when she reached over to tie her shoe one morning and she felt a belly in her way, that was the turning point. She began her program in February of 2012 at 170 pounds and today almost 6 months later weighs 133 pounds. She is only 3 pounds away from her goal weight!
Even with all of the demands on her time, parties, babysitting and business lunches she has successfully ate right and exercised only having missed one workout the entire time! She has had her challenges and struggles and even wakes up at 3:30 or 4 am sometimes to get her workout in but she does it and doesn't make any excuses. The next time you think that you do not have the time, energy or means to workout think again. The only thing standing in your way is you and your excuses. There is always a way to get it done focus on how you CAN do it instead of why you CAN'T. My mom had worked very hard and is constantly being pulled in 100 different directions but still got the job done because she wanted to and she was dedicated. Congratulations Mom!
Monday, July 9, 2012
Cheating- Step away from the donuts
If you have been following this blog from the beginning you may be under the impression that I am a robot. A slightly human robot but a lean, mean diet machine robot at that. I am here to tell you that although I have worked hard and done the right things that I am just like you, I cheat, I have cheated and I am currently in recovery and on the wagon.
When I first began changing my lifestyle it definitely changed the way that I thought about food and the way that I eat. Instead of mindlessly putting things into my mouth because I was bored, happy, sad, hungry or just because it was there I was thinking about each thing and if my body needed it. Most of the time the answer to that question is no. Instead of seeing a chocolate covered almond and simply thinking, "YUMMY" I first thought, "YUMMY" and then thought, "how many grams of fat are in this, I'll pass".
In the beginning I was consistently good, I stuck to all of my numbers and my meal plan because I had not yet made any progress. As the weight began to come off I would slide a small cheat in here and there. One cupcake on weigh in day, a few chocolate covered almonds (my gateway drug) because like most people I thought, " I deserve this, I've lost x amount of pounds". The problem is like many of you I cannot eat just one of anything or just a handful of candy, I always overdo it.
Often times when I would throw a cheat into the mix I did not necessarily even want whatever the item was but the habit of eating sweets was still exactly that, a habit. Not until I had the taste of the cookie, cupcake or whatever it was would I then want something sweet, but technically the moment was over. I had cheated, so why not cheat a little bit more!? There are people I know who can eat just one cookie and be satisfied and move on with life. I am not one of those people, after one cookie or bite I feel like I didn't get any satisfaction, I want to eat a few more to really feel like it was worth it. This is how most people not only plateau on a plan but also start to gain weight back again. Luckily because of the X training program I was answering to someone else throughout my weight loss so I could not allow myself to go overboard or begin putting pounds back on. Not that there have not been days when I did go overboard and then weighed more and had to explain myself. This is not the case for everyone.
In order to start reforming my cheating ways I first had to realize that the mindset of, "I deserve this" is just not true. You deserve to maintain your new weight and new look and feel good about yourself. We are not animals or children, we do not need to be rewarding with snacks for accomplishing something. Every single day you could justify cheating with that mindset and before long you have gained 5 or 10 pounds back and then all of those treats you "deserved" have killed your goals.
What I had to do to get back on the wagon was really think about what makes me want to cheat. Is it that I am hungry? Tired? Social pressure? Boredom? Simple love of chocolate etc? For me personally the time that I am weakest is when I am tired or hungry, or both. When I am tired I am more likely to just say, "oh forget it" and eat the cookie or whatever it is. Even though this never makes me feel better and after I eat it I just want more. My willpower level stinks when I am tired. To prevent this obviously trying to get enough sleep is key but that is not always possible. I use MIO water flavor as a means to curb my cravings when I am tired. I keep it with me and instead of using it all day I will only add it to my water when I am really craving something or towards the end of the day as a treat. There are many different flavor and it is quite tasty when you find one you like. After a bottle I am usually pretty content and have killed the cookie craving.
The hungry is a little bit more difficult. One excellent way to prevent this is to make sure you space your meals far enough apart that you aren't out of food and you know you are going to be at work for 4 more hours or awake for 10 more hours. If you plan well you always have a meal to look forward to and can prevent feeling tired and hungry. If you don't and you end up finishing half of your food by 2pm then you really have no choice but to be hungry or give in and eat. No matter what when I leave the house for work etc. I always bring at least one more meal with me than I think I will need just in case the day does not go as planned. As I eat each meal I try to think about if I eat every 3-4 hours where does that put my last meal of the day? Plan accordingly to make sure you can fuel your body periodically and make it last all day long.
What is it that triggers your cheating? What food can you never seem to resist? Don't beat yourself up when you give in and go for the cookie, you are human and it happens. Just be careful of not getting out of control and falling back into your old habits. No matter what you think everyone has their bad days, try to prevent them and work through it and when you fail, move on and do better next time.
When I first began changing my lifestyle it definitely changed the way that I thought about food and the way that I eat. Instead of mindlessly putting things into my mouth because I was bored, happy, sad, hungry or just because it was there I was thinking about each thing and if my body needed it. Most of the time the answer to that question is no. Instead of seeing a chocolate covered almond and simply thinking, "YUMMY" I first thought, "YUMMY" and then thought, "how many grams of fat are in this, I'll pass".
In the beginning I was consistently good, I stuck to all of my numbers and my meal plan because I had not yet made any progress. As the weight began to come off I would slide a small cheat in here and there. One cupcake on weigh in day, a few chocolate covered almonds (my gateway drug) because like most people I thought, " I deserve this, I've lost x amount of pounds". The problem is like many of you I cannot eat just one of anything or just a handful of candy, I always overdo it.
Often times when I would throw a cheat into the mix I did not necessarily even want whatever the item was but the habit of eating sweets was still exactly that, a habit. Not until I had the taste of the cookie, cupcake or whatever it was would I then want something sweet, but technically the moment was over. I had cheated, so why not cheat a little bit more!? There are people I know who can eat just one cookie and be satisfied and move on with life. I am not one of those people, after one cookie or bite I feel like I didn't get any satisfaction, I want to eat a few more to really feel like it was worth it. This is how most people not only plateau on a plan but also start to gain weight back again. Luckily because of the X training program I was answering to someone else throughout my weight loss so I could not allow myself to go overboard or begin putting pounds back on. Not that there have not been days when I did go overboard and then weighed more and had to explain myself. This is not the case for everyone.
In order to start reforming my cheating ways I first had to realize that the mindset of, "I deserve this" is just not true. You deserve to maintain your new weight and new look and feel good about yourself. We are not animals or children, we do not need to be rewarding with snacks for accomplishing something. Every single day you could justify cheating with that mindset and before long you have gained 5 or 10 pounds back and then all of those treats you "deserved" have killed your goals.
What I had to do to get back on the wagon was really think about what makes me want to cheat. Is it that I am hungry? Tired? Social pressure? Boredom? Simple love of chocolate etc? For me personally the time that I am weakest is when I am tired or hungry, or both. When I am tired I am more likely to just say, "oh forget it" and eat the cookie or whatever it is. Even though this never makes me feel better and after I eat it I just want more. My willpower level stinks when I am tired. To prevent this obviously trying to get enough sleep is key but that is not always possible. I use MIO water flavor as a means to curb my cravings when I am tired. I keep it with me and instead of using it all day I will only add it to my water when I am really craving something or towards the end of the day as a treat. There are many different flavor and it is quite tasty when you find one you like. After a bottle I am usually pretty content and have killed the cookie craving.
The hungry is a little bit more difficult. One excellent way to prevent this is to make sure you space your meals far enough apart that you aren't out of food and you know you are going to be at work for 4 more hours or awake for 10 more hours. If you plan well you always have a meal to look forward to and can prevent feeling tired and hungry. If you don't and you end up finishing half of your food by 2pm then you really have no choice but to be hungry or give in and eat. No matter what when I leave the house for work etc. I always bring at least one more meal with me than I think I will need just in case the day does not go as planned. As I eat each meal I try to think about if I eat every 3-4 hours where does that put my last meal of the day? Plan accordingly to make sure you can fuel your body periodically and make it last all day long.
What is it that triggers your cheating? What food can you never seem to resist? Don't beat yourself up when you give in and go for the cookie, you are human and it happens. Just be careful of not getting out of control and falling back into your old habits. No matter what you think everyone has their bad days, try to prevent them and work through it and when you fail, move on and do better next time.
Monday, July 2, 2012
Gotta eat to lose!
One of the most common mistakes that people make when trying to lose weight and get in shape is the assumption that they need to eat like a bird to lose weight. The opposite is actually more effective and closer to the truth. If you want to lose weight you need to eat. The secret is to eat food that is nutritious, has a purpose and will keep you feeling full. Not to just eat, eat, eat all day because you heard that you had to eat to lose weight.
I always had heard and knew that most people really do not eat enough and that the food that they eat is basically crap which leads to low energy and weight gain. What I did not realize is that I was one of those people. Although I thought I was eating more than enough and in my uniformed state thought that I was eating pretty healthy neither of these was true.
When I first began my lifestyle change, armed with my nutrient goals and bagged lunch (before the days when I learned how to pre-plan and pre-pack) one of the most frustrating and shocking things to me during the first week or so of my new life was that I was not eating enough. I would pack a bag of random item, greek yogurt, string cheese, protein pancakes and lunch meat and take off for my 12 hour workday thinking I would have more than enough. As the day went on and I entered in my meals as I went, not knowing what the future held I would get home each night only to see that I still needed to eat sometimes as much as 1,000 more calories to hit my numbers for the day! Not only was I not hungry at this point I was horrified that at 9pm on a Saturday night I had to eat quite a bit more food and the majority of it needed to be protein.
A few days of getting home from work each night and scrambling to eat a lot more and figuring out how to make it work with my plan was all it took to push me into meal planning. At first I was not only frustrated but scared of eating all of that food. I felt like it was too much and there was no way that I would be able to lose weight this way. After a week or so of this I noticed something, not only was I losing weight but I was starting to feel hungry and really be able to eat all of that food no problem. My metabolism was getting fired up.
Everyone has heard that you need to eat 5 small meals a day, every few hours to keep your metabolism going. While there are a million different theories out there for how much and how often you should eat this is the rule of thumb that I use and it works well for me. By eating "small meals" this does not mean eat a string cheese for breakfast, a yogurt 3 hours later, an apple etc. Each small meal should consist of proteins, fats and carbs and should essentially be a small meal. (refer to my earlier blog for examples) When you go for extended periods of time without eating your bodys natural reaction is to think that there may not be food coming anytime soon, that it needs to prepare for starvation.
When your body begins to prepare for starvation it stops burning energy (carbs, fats, proteins) and starts hanging on to whatever it can so that you will have energy available. If you aren't eating regularly or eating enough your body is going to cling to everything it can, slowing everything else down and slowing down your weight loss in the process. If you are also participating in some kind of exercise program this is especially important. Too many people wake up, skip breakfast, go to they gym and then run errands before going home hours later and eating their first meal of the day. You may think this is going to help you lose weight, working out on an empty stomach but the opposite is true.
When you wake up in the morning you should eat to get your body going again. You have probably gone at least 5-6 hours without food by the time you wake up in the morning. If you do not eat, your body is not going to be going at 100%. Combine that with working out and then making your body wait yet again for more energy and you really didn't accomplish much by going to the gym because your body is hanging on for dear life at this point. You may say you cannot eat when you first wake up or you do not like to but I promise you that if you try it every day for two weeks you will not only love it you will wake up hungry and craving it.
There is also a fine line between eating to lose weight and using exercise as an excuse to over eat. Just because I said you need to eat to lose and you are in fact exercising does not give you a license to indulge after each workout. The common thought of, "I earned this, I ran on the treadmill, give me that pizza" isn't doing you any favors either. Use a website like myfitnesspal.com to get an approximate idea of how much you should be eating each day and PLAN PLAN PLAN. Failure to plan is not an excuse to make poor decisions and lose sight of your goals. Remember your body needs fuel to burn and if you aren't feeding it and feeding it properly you won't burn anything.
I always had heard and knew that most people really do not eat enough and that the food that they eat is basically crap which leads to low energy and weight gain. What I did not realize is that I was one of those people. Although I thought I was eating more than enough and in my uniformed state thought that I was eating pretty healthy neither of these was true.
When I first began my lifestyle change, armed with my nutrient goals and bagged lunch (before the days when I learned how to pre-plan and pre-pack) one of the most frustrating and shocking things to me during the first week or so of my new life was that I was not eating enough. I would pack a bag of random item, greek yogurt, string cheese, protein pancakes and lunch meat and take off for my 12 hour workday thinking I would have more than enough. As the day went on and I entered in my meals as I went, not knowing what the future held I would get home each night only to see that I still needed to eat sometimes as much as 1,000 more calories to hit my numbers for the day! Not only was I not hungry at this point I was horrified that at 9pm on a Saturday night I had to eat quite a bit more food and the majority of it needed to be protein.
A few days of getting home from work each night and scrambling to eat a lot more and figuring out how to make it work with my plan was all it took to push me into meal planning. At first I was not only frustrated but scared of eating all of that food. I felt like it was too much and there was no way that I would be able to lose weight this way. After a week or so of this I noticed something, not only was I losing weight but I was starting to feel hungry and really be able to eat all of that food no problem. My metabolism was getting fired up.
Everyone has heard that you need to eat 5 small meals a day, every few hours to keep your metabolism going. While there are a million different theories out there for how much and how often you should eat this is the rule of thumb that I use and it works well for me. By eating "small meals" this does not mean eat a string cheese for breakfast, a yogurt 3 hours later, an apple etc. Each small meal should consist of proteins, fats and carbs and should essentially be a small meal. (refer to my earlier blog for examples) When you go for extended periods of time without eating your bodys natural reaction is to think that there may not be food coming anytime soon, that it needs to prepare for starvation.
When your body begins to prepare for starvation it stops burning energy (carbs, fats, proteins) and starts hanging on to whatever it can so that you will have energy available. If you aren't eating regularly or eating enough your body is going to cling to everything it can, slowing everything else down and slowing down your weight loss in the process. If you are also participating in some kind of exercise program this is especially important. Too many people wake up, skip breakfast, go to they gym and then run errands before going home hours later and eating their first meal of the day. You may think this is going to help you lose weight, working out on an empty stomach but the opposite is true.
When you wake up in the morning you should eat to get your body going again. You have probably gone at least 5-6 hours without food by the time you wake up in the morning. If you do not eat, your body is not going to be going at 100%. Combine that with working out and then making your body wait yet again for more energy and you really didn't accomplish much by going to the gym because your body is hanging on for dear life at this point. You may say you cannot eat when you first wake up or you do not like to but I promise you that if you try it every day for two weeks you will not only love it you will wake up hungry and craving it.
There is also a fine line between eating to lose weight and using exercise as an excuse to over eat. Just because I said you need to eat to lose and you are in fact exercising does not give you a license to indulge after each workout. The common thought of, "I earned this, I ran on the treadmill, give me that pizza" isn't doing you any favors either. Use a website like myfitnesspal.com to get an approximate idea of how much you should be eating each day and PLAN PLAN PLAN. Failure to plan is not an excuse to make poor decisions and lose sight of your goals. Remember your body needs fuel to burn and if you aren't feeding it and feeding it properly you won't burn anything.
Monday, June 25, 2012
Nachos you don't have to feel bad about!
Here is my low carb, low fat, high protein spin on Nachos. As always feel free to experiment with your own toppings, proteins etc. All recipes are open to interpretation.
You will need:
1- Joseph's Whole Wheat, Oat Lavash
1/4 cup of Fat free Kraft shredded Mozzarella
1/4 cup of Fat Free Kraft shredded cheddar (or cheese of your choice)
1/2 cup of Jimmy Deans turkey sausage crumbles
Toppings of your choice- I like jalapeno slices and Trader Joe's Garlic chipotle salsa
Step 1:
Cut Lavash into "chips" using a pizza cutter or scissors, place on non stick baking sheet
Step 2: Place "chips" into oven, pre-heated to 375 degrees, bake for 7-10min depending on desired crispness
Step 3: Arrange chips on a microwave safe plate, I like to do to layers and divide the cheese and turkey evenly between them. You can also arrange them on a pan, but I prefer the microwave method.
You will need:
1- Joseph's Whole Wheat, Oat Lavash
1/4 cup of Fat free Kraft shredded Mozzarella
1/4 cup of Fat Free Kraft shredded cheddar (or cheese of your choice)
1/2 cup of Jimmy Deans turkey sausage crumbles
Toppings of your choice- I like jalapeno slices and Trader Joe's Garlic chipotle salsa
Step 1:
Cut Lavash into "chips" using a pizza cutter or scissors, place on non stick baking sheet
Step 3: Arrange chips on a microwave safe plate, I like to do to layers and divide the cheese and turkey evenly between them. You can also arrange them on a pan, but I prefer the microwave method.
Step 4: Microwave the Nachos for 5min or until cheese is melted- if using the microwave chips will not be as crisp when finished.
OR
Place pan in oven and bake at 375 degrees until cheese is melted (this will take slightly longer but result in crispy chips)
Step 5: Top as desired and ENJOY!
Nutritional Facts if prepared as above:
Fat: 8grams
Carbohydrates:22 grams
Protein: 39grams
Keep in mind, be creative and adapt to your own dietary needs!
A sample weight routine for any skill level
As you continue to follow this blog you will notice over and over that I stress the importance of resistance training. I will give you a personal example of why resistance training is so important for long term success. When I began my transformation almost 7 months ago with X Training my trainer/coach Katie started me off eating about 145 grams of Carbohydrates each day, 40 grams of fat and 135 grams of protein. Gradually as I lost weight, plateaued a bit and then got to the stage where I was simply trying to squeeze the last fat off of my thighs over 6 months those numbers at their lowest were 110 grams of Carbohydrates, 30 grams of fat and 130 grams of protein.
Since achieving the weight, look and body fat that I desired we have been slowly building my food intake back up again so that I can add more lean muscle mass and eat at a maintenance level. Long story short, currently I am eating almost 200 grams of Carbohydrates per day, 55 grams of fat and 145 grams of protein and HAVE NOT GAINED A SINGLE POUND! That is almost twice as much food, this is due to the fact that I have built up so much lean muscle mass that my metabolism is on fire and have also been extremely consistent in following my diet and exercise program. If I had lost weight simply doing cardio this would not be the case because that time on the treadmill would be doing almost nothing to help my metabolism in the long term.
If you simply do not know where to start here is a sample of one of my very favorite weight training routines, provided to me by Katie Wilson at X Training. I enjoyed this one a lot because it is very simple, straight forward and quick. It is heavy lifting so form is important, it will also get you results and have you in and out of the gym in less than an hour.
Since achieving the weight, look and body fat that I desired we have been slowly building my food intake back up again so that I can add more lean muscle mass and eat at a maintenance level. Long story short, currently I am eating almost 200 grams of Carbohydrates per day, 55 grams of fat and 145 grams of protein and HAVE NOT GAINED A SINGLE POUND! That is almost twice as much food, this is due to the fact that I have built up so much lean muscle mass that my metabolism is on fire and have also been extremely consistent in following my diet and exercise program. If I had lost weight simply doing cardio this would not be the case because that time on the treadmill would be doing almost nothing to help my metabolism in the long term.
If you simply do not know where to start here is a sample of one of my very favorite weight training routines, provided to me by Katie Wilson at X Training. I enjoyed this one a lot because it is very simple, straight forward and quick. It is heavy lifting so form is important, it will also get you results and have you in and out of the gym in less than an hour.
DAY
1: LEGS
- Barbell
squats: 3 sets x 4-6 reps
- Leg press: 2
sets x 4-6 reps
- Stiff-legged
dead lifts: 3 sets x 4-6 reps
- One-legged calf
raises: 3 sets x 4-6 reps
- Sitting calf
raises: 2 sets x 4-6 reps
DAY
2: ARMS & ABS
- Barbell
curls: 2 sets x 4-6 reps
- Hammer
curls: 2 sets x 4-6 reps
- Preacher
curls: 1 sets x 4-6 reps
- Close-grip
bench press: 2 sets x 4-6 reps
- Weighted
triceps variation dips: 2 sets x 4-6 reps
- Skull
crushers: 1 sets x 4-6 reps
- Palms-down
dumbbell wrist curl: 2 sets x 4-6 reps
- Palms-Up
Dumbbell wrist curl: 2 sets x 4-6 reps
- Decline
sit-ups with weight: 2 sets x 8-12 reps
- Leg raises
with weight: 2 sets x 8-12 reps
DAY
3: SHOULDERS
- Shoulder
press: 4 sets x 4-6 reps
- Upright rows:
3 sets x 4-6 reps
- Bent over
lateral raises 3: sets x 4-6 reps
DAY
4: - NO WEIGHTS
·
Cardio Optional-
DAY
5: CHEST
- Incline
Barbell Press 3 sets x 4-6 reps
- Decline
Flyes 3 sets x 4-6 reps
- Dumbbell
Press 3 sets x 4-6 reps
DAY 6: BACK
- Wide Grip
Chin ups 3 sets x 4-6 reps
- Bent-Over
Barbell Rows 3 sets x 4-6 reps
- Lat
Pull downs 3 sets x 4-6 reps
- Dead lifts 3
sets x 4-6 reps
DAY 7: -NO WEIGHTS
· Cardio Optional
Please remember to always use proper form and ask for help from a trainer or friend if you are unsure of the proper form. There are also a lot of video instructions available online at www.muscleandstrength.com, youtube or just plain Google.
Happy Lifting!
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