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.
Friday, April 5, 2013
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!!
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