Trying to do it all just means you do nothing...

How many times do you find yourself constantly at the starting line?

I am always:

- "Starting over"

- "Trying to get back on the band wagon"

- "Let's get motivated"

It is getting old. Having the same conversations with the same people about the same issue.

~ Getting Fit ~ Eating Right ~ Being Healthy ~

Why is it so difficult to just do the right thing? Well, I can tell you why it is difficult for me:

~ I TRY TO DO TOO MUCH TOO FAST! ~

"I am going to work out every second of the day" - Let's get real people! You are not. You have other commitments. You are already setting yourself up for failure.

"I am going to eat the best food in the world at all times" - Umm, really? I don't know about you, but I get so lost in all the information out there that it too overwhelming!

You have to start at one point and continuously go forward.

No matter what,

DO NOT GO BACKWARDS!

No matter what!

Even if you remain in the same spot for quite a long time, it is better then reversing any good you have done.

My new plan (wink wink) and hopefully last plan is the following:

I will commit working out 3x a week. That should be fairly reasonable to fit in my hectic life with my two children and husband.

I will commit to to following the three rules from  Eating Rules .

When you eat grains, eat only 100% whole grains.

Don’t eat high fructose corn syrup.

Don’t eat hydrogenated oils, trans fats, or anything that’s been deep-fried.

Just three simple rules, rather eight zillion things!

I will follow the Dirty Dozen/Clean15 rules for produce.

This will tell you what to buy organic and what does not need to be organic. You can download the PDF and print it and you can, also, download it on your smartphone - Android or Iphone for free

If we just worry about a couple of things, then we can progress forward. Slowly, things can be added to the list. Then all of the sudden, things are being accomplished that we never thought would be possible!

This commerical is what my kids like to say is me:

On the Bandwagon

Progress is Progress

How many times do you hear people be overly critical on their weight loss or workout regiment? It isn't good enough, it isn't fast enough, it is less then what blah blah blah did.

A loss is a loss people!

A workout is a work out. It is better then doing nothing and it is better then sitting on the couch.

Progress is Progress!

Slow progress is better then no progress. Slow progress adds up to some great big things!

When you look back over the time that seemed very long, you realize it wasn't that long at all and you have accomplished GREAT things! 

Interfacing with Life

Life happens.

 Regardless what you are doing, it happens. It will not stop. The time will pass no matter what.

So, when you are trying to be healthy, lose weight, get fit, or whatever your goal is, life will continue to happen and the time will pass regardless of what you are trying to accomplish. When you sit on your butt and do nothing, in one month, one year, or five years, you will be talking about the same thing - having accomplished nothing.

I joined WW a little over two months ago. That would be about 10 weeks ago. In that time, I have had the following activities:

Two holiday weekends

One vacation out of state (one week)

four days at brownie camp

Three parties

One high school reunion

and

One wedding

Basically, this an activity every weekend that involves celebrating and food.

In this time, I have lost about seven pounds. It started off strong, and then not so much - picture a crashing plan. During this past two months, I justify to myself the slow progress because basically, it is easier to give in at all these events. Really, I am a slack-ass. And I like eating good food with good people. :)

As my husband pointed out, so kindly, for me over the weekend, I am a lot of talk and not a lot of action. While it sounds harsh, it is very true. I, always, have plans of grandeur. But really, I don't like to do the work. I just like the idea of big, spectacular things happening.

So, as I said, life exists regardless if you are trying to accomplish something. Life doesn't care. It will continue. For me, I would like to accomplish something. I want to improve my well being and be proud of myself. Life is just going to have adjust and accept the change.

I want to have my kids know they can do anything they want, if they put in the work. I want to inspire people to accomplish great things - because if I can do it - anyone can do it. :)

So, this blog is to keep me inspired and hopefully motivate others to do something they just keep talking about. For me, it is getting in shape - so if you need help in that area or want some tips on eating right - come back and visit. I will, always, be looking to post things I find that help me and maybe they can help you too.

If you just need good ol' motivation, I will have that too!

Eating in Restaurants - The Trickery!

(originally published 03/14/2011)

So, if you are anything like me - I love eating out - and when I say love -

I mean L-O-V-E!!

Everything about it is great. Think about it. It is fun, social, you don't have to cook your own food or clean up after yourself.

What is not to love?

Well, what not to love is the fact that you have someone else preparing your food and you really don't know how many calories you are consuming - That includes being prepared in advanced and looking up the nutrition values.

I hate to do it, but I have to burst your bubble. I am sorry in advance.

I worked in restaurants for years. I was a server during college and then a manager. Here is some behind the scenes you non-restaurant workers might not think of. You attempt to do the right thing, pick out your food in advance and you are all set, correct? Well, you have human error, people that don't think the same as you, and just some of the following:

1. The noodles that you ordered - sauce on the side- in order to control the calories - these noodles have already been tosses in Olive Oil in order to avoid sticking together while waiting for orders. It is was all prepared in the AM. (sorry)

2. The dressing calorie count that you have accounted for is probably listed as a 1.5 or 3 oz serving. Well, that server didn't feel like walking in the back to get more ramikens and you are eating dressing that is being served in a 2oz or 4oz ramiken - or worse yet - a 5oz soup cup. Even if it is a the 2oz serving (1/2 oz over) - at 190 calories per ounce - you are already 95 cals over on accident. You know what you can eat for 95 calories? Quite a few things if you plan properly. I just ate 3 oz of chicken, 1/2 cup rice, and roasted red peppers for lunch and it was only 200 calories. Much more filling then one oz of caesar dressing.

3. 95% of your homemade soups have chicken or beef stock in them. This means vegetarians cannot eat them. Also, you are increasing your sodium intake which leads to water retention and they probably will tell you it is vegetarian because they don't consider stock as 'meat'.

4. Fry Oil: All of the oils are used over and over with all foods. There is no separation of meat/non meat items. Also, the older the grease, the more calories on your food as it is not cooking clean and crisp. It is soaking in more and has to work harder. So, that fried food that was already bad (and I know delicious) is worse as it has more grease on it and other food's particles.

5. Vegetables: So you are trying to be good and getting veggies instead of some other side item. It is a good start! BUT! you must be diligent! Ask for them DRY. Otherwise they are cooked in a bunch of Phase. Do you know what Phase is? It fake butter. If you want the butter flavor - you are better off getting one pat of butter and doing yourself.  

6. When you think you are being good - You Aren't: Here is the mind tricks restaurants play with you and you want to believe, but you should not. They name it something healthy, throw some veggies on it and then BAM! You are consuming 1500 calories (without a side) without even realizing it. Trust me - I fall victim as well.

Here are a few examples of something I would order in the past, thinking I was making a good choice:

A. Champps Americana: 

California Turkey Wrap

Sliced turkey breast with avocado, applewood-smoked bacon, mixed field greens, tomatoes and provolone cheese. Wrapped in a tomato tortilla with tomato vinaigrette and served with a side of pasta salad.

Does not sound too bad, right? WRONG. This has 1475 calories and 96 grams of fat. 96 GRAMS!

http://www.champps.com/Portals/3/Website%20Nutritionals%200710-1.pdf

B. Ruby Tuesdays:

Avocado Turkey Burger

With fresh avocado, Swiss cheese, and applewood smoked bacon with crisp pickles and onions.

886 cals 54 grams of fat

http://www.rubytuesday.com/assets/menu/pdf/informational/nutrition.pdf

C. Red Robin

Grilled Turkey Burger

Seasoned turkey patty, charbroiled and layered with shredded lettuce, fresh tomatoes and zesty Chipotle mayo on our whole grain bun.

641 cals 37 fat grams 1000mg sodium

http://www.redrobin.com/customizer/

Ouch!

I know that whenever I eat out - no matter how good I am trying to be - I always consume more calories then I intended!

Pretty much everyone has nutrition online - look it up and stay informed. If they do not offer it, then I would be very concerned that it is even worse then you thought!!!

GOOD LUCK!!

My Fitness Pal

(Originally published 03/05/2011)

Tracking your food

An awesome tool for tracking what you eat every day is My Fitness Pal.

It is free and easy to use! You can track everything on the computer or use an app on your smartphone.

There is a barcode app that you can use to scan you food and it will look it up for you and add it into your log.

http://www.myfitnesspal.com/

*** It is proven that keeping a journal keeps you on track for calorie count.

The National Heart, Lung, and Blood Institute proclaims that "record keeping is one of the most successful behavioral techniques for weight loss and maintenance." The Harvard School of Public Health says, "It's easy to eat more than you plan to. A daily food diary makes you more aware of exactly how much you are eating."

Here are some tips for journalling:***

• Record as close to mealtime as possible. Avoid waiting until the end of the day and relying upon the ol' memory to recall exactly what you ate and drank during the day.
• Accurately record portion sizes.
• Record every morsel, no matter how big or small. Even nibbles and sips add up!
• Take your food/diet journal with you everywhere you go!

I make it a rule to journal everything prior to eating it. Otherwise it is real easy to 'pretend' you didn't eat it or you forget.

So Good Luck!!!!!!!

 

***(journal info: http://www.personal-nutrition-guide.com/food-journaling.html)

New Year's Resolutions and what they really mean!

(riginally posted January 2011)

So, it is a new year and out come the resolutions. Me, just like anyone else, sets up goals. Are they lofty, attainable, or plain ol' silly? Well, I for one, plan on trying to stick it out. So, on a serious note (just for a second) I plan on a new life - new directions - new blah blah blah.... Let's be honest with ourselves:

I want to be skinny!

You can say it is health reasons, it is to be a good role model for my kids, and all those things - and while those are important and true - really - I want to buy cute clothes and my legs not to rub together.

There. enough said. Just being honest. : )

So let's talk about resolutions for a second. Top resolutions, according to Proactive Change, are the following:

- Weight loss
- Exercise more
- Quit smoking
- Better money management / debt reduction

They, also, state that resolutions are maintained in the following manner:
- past the first week: 75%
- past 2 weeks: 71%
- after one month: 64%
- after 6 months: 46%

Personally, I think these percentages are a bit high. I know people that don't even make it to breakfast without giving up. To say that almost 50% of people are still chugging along in June seems hilarious.

 By May-June, you have begun your "summer" goals.


Generally, I think most people's summer goals go a little something like this: 1. Fitting into a bathing suit 2. Look somewhat decent in the bathing suit that you are trying to fit into and 3. Save money so you can wear that bathing suit somewhere and drink some drink with an umbrella in it.

Last thing about NY resolutions - if you are making the same 'resolution' every year - something has to give - let's face it - if you are not moving forward - it like moving backwards. If January 2011 is looking pretty similiar to January 2010 - I don't think you are one for sticking to it.

Me included. I give up like nobody's business. BUT - I do weigh 15lbs LESS then January 2010. I just know I could have done better in 2010 if I wasn't a slacker.

So, in conclusion my fellow goal setters - Let's make 2011 a different, better year for goals. Dust off your perseverance hat and let's get busy.


Definition of the Day:
per·se·ver·ance

   /ˌpɜrsəˈvɪərəns/ Show Spelled[pur-suh-veer-uhns] Show IPA

–noun

1.

steady persistence in a course of action, a purpose, a state, etc., esp. in spite of difficulties, obstacles, or discouragement.

Encouragement of the day:
Decide ~ Commit ~ Succeed!