Weekly Review

 

That's me in my new snowshoes! I settled on the MSR Evo. Amazing for climbing. Very noisy on packed snow. Kind of look like weapons on your feet. I love 'em!  We snowshoed for about an hour on Saturday in -32 C (about -25 F) weather. Brrr.... but it is a pretty vigorous activity so you warm up fast (thankfully). 

This week was short due to the Canadian holiday and I worked a lot more than I usually do. As a result, my exercise suffered. I hit the gym on Thursday for Couch to 5K Week 8.1- running for 28 minutes. Still going at a better speed- between 4.7 and 5.0 (mostly running at 4.8). I also did some rowing, ice skating and some walking this week. But this has been my most slack week in months. 

Food was decent. Not perfect, but it will do. In the beginning of this "diet" I found it very easy to eat super healthy. But since I slipped up I have found it very hard to get back on track! I'm not sure why that is. I love veggies and fruit and healthy stuff, but I equally love junk. I find tracking calories a bit tedious, but I don't think I want to switch to Weight Watchers. I'm going to try really hard this week to track my calories every day. 

After Christmas, I bought an Elliptical machine that was on sale. I thought I would use it all the time, but I don't use it much at all. This week I am hoping to hop on it everyday, even if it is for just 10 minutes. I want to step on it everyday! 

Vitamins are still going well. If anything, they remind me to drink a glass of water in the morning. 

Speaking of water, I'm doing so-so on it. I am using the app "Waterlogged" on my iPhone. To be honest, the app is a little annoying. But it works once in awhile.

That's it for the review this week. I have lots of blog post ideas coming up. I just need to find time to post them all! As you can see, I re-designed my blog! What do you think?!?

Also, I want to thank all my lovely followers and readers for the great comments and support. I am really loving connecting with you all and reading your stories! Let's hit this one out of the park!!!

Hungry Girl Recipe Review - Buff Chick Hot Wing Dip

Buff Chick Hot Wing Dip

Ingredients:
(1) 8oz bar of fat-free cream cheese, room temperature
1/2 C Frank's RedHot Original Cayenne Pepper Sauce
1/2 C shredded part-skim mozzarella cheese
1/4 C fat-free ranch dressing
1/4 C Greek yogurt
(2) 10oz cans 98% fat-free chunk white chicken breast in water, drained & flaked

Directions:
Place cream cheese in a large microwave-safe bowl and stir until smooth. Mix in hot sauce, cheese, ranch dressing, and yogurt. Stir in chicken until thoroughly combined.

Microwave for 3 minutes. Stir and then microwave for an additional 2 minutes of until hot.

Makes 15 servings.

Per Serving (about 1/4 cup): 68 calories, 1.5g fat, 616mg sodium, 2g carbs, 0g fiber, 1g sugar, 10g protein

My Thoughts:

-It looks just like the picture in the book
-It can be eaten bother hot and cold
-The hot sauce is a bit overpowering
-It is supposed to taster like buffalo wings, it doesn't
-HG says it can be used as a sandwich spread, I like that idea.
-I like it better with crackers than veggies

Rating:

3/5

I won't make it again though.

Weigh-In #6

Weight: 207.8
Body Fat%: 40.8
Hydration: 43.2

Difference: +0.4 lbs from last week
                 -0.2% Body Fat from last week

                 -10.6 lbs total
                 -0.7 % Body Fat since January 17, 2011

Well, this is my first official gain since starting the blog. I'm not sure if 0.4 constitutes a gain. It is more likely water weight. I'm not too concerned about it. I am very happy to see that I dropped 0.2% BF this week instead of my standard 0.1% per week. That really makes up for the gain since the gain is probably muscle and not fat.

Anyways, we just gotta keep on moving- even if the scale is telling us news we are not thrilled about. That's what I'm doing!

Have a great weekend!

Mister's "Do it Right" Challenge

In my weekly review this past week I talked about how our weight loss can influence those around us. Well, I am even more convinced than ever!

Yesterday, my Mister set out a challenge of his own. He is someone who loves his beer, pizza, and cigarettes. He is not a fan of vegetables that have leafy anything and finds beans and pulses BOOOORRRRINGGG! You can imagine my surprise when he asked me to take part in a one month personal challenge!

The parameters: 
-Eat right- no junk or fast food, no cheats
-Exercise everyday- push yourself to go further everyday
-No alcohol (mostly him)

-No cigarettes (him, I'm a non-smoker)

He thinks the challenge will be a breeze. I think it will be a bit more difficult, but it could be the exact kick-start I need to get tighten the belt on my eating habits that have faltered in the past weeks.

Annnnd.... I went out last night and bought myself a pair of snowshoes for my -10lbs goal. I am super happy with them- hopefully I will get to test them out this weekend or Friday.

Happy Thursday Everyone!

Your Enemies at Work

Do you find it difficult to eat healthy while at work? Do vending machine like those taunt you with their sweet and salty treats? Well, have no fear! I have a new contraption that will save your plan from diet disaster!

It is the refrigerator. Ok, so the "contraption" is not so new or my own- but you cannot debate the fact that it is one of the most integral tools for staying on plan while you are at work.

Packing your own meals from home is much more healthy for your waistline and your wallet than anything these machines have to offer.

I know what you're thinking... "I don't have time for all that!" My response is... Really? Are you sure?

Here is my lunch for today...


Easy little package



Unpacked



Salad



Fruit, veggies, hummus



Melba toast, apple, 2 wedges of Laughing Cow, and what was 12 almonds


I put this together this morning and it took me about 10 minutes with all the chopping, digging out containers and actually deciding on what to make. Not bad!

Ok, so what about the people who work at a place with NO fridge? There are a few option- insulated lunch bags or mini coolers. A Thermos to keep soup warm. We just need to be more resourceful when our workplace is less than accommodating to our weight loss plans.

Enjoy your lunches!


- Posted using BlogPress from my iPhone

Weekly Review

Here I am! Our Canadian Holiday is winding down and so am I. Time to get back into the routine of weekday life and blogging!

This past week has been good in my opinion. It feels like my new habits are becoming permanent changes. I don't think twice about going to the gym- I just know that I have to go and I do. My food is still a little loose on some days, so I need to keep track of it a little better. But, I am happy to report that I worked 3 days this long weekend and didn't eat loads of bad stuff from the work kitchen! I was please with the decisions I made about meals and snacks at work. I owe it all to the Cook who ordered loads of fresh fruit and hummus!

I worked hard on trying to get a lot of water into my system and tracking it- I even downloaded an app to help me out with this. I didn't always get 64oz, but I am working on it. This is a goal that I need to stick with because we all know how important water is to weight loss. 

As for exercise this week, I finished Couch to 5K Week 7 which is running for 25 minutes straight with a brisk walk to warm up and cool down. Installment 7.1 was difficult- I won't lie. I just wanted it to be over. I think I took two 30 second breaks and went between speeds 4.3 and 4.7- not very fast. The second installment was much much better! I went between 4.7 and 5.0 and didn't stop at all! I was so amazed with myself. I think the difference that time was that I covered up the time so I didn't know how far along I was. The last installment was between 4.6 and 5.0 and I breaked once for 30 seconds.  I also did 2 strength training sessions this week with the machines. I am starting to enjoy it and think it will really benefit me in the long run.

In a leap of faith this week, I sat myself down at the rowing machines. The rowers at my gym are very low tech- no TVs, no water bottle holders, all man power except a tiny black & white screen that displays a few different settings. The settings include the "fishing game". I am a little fish- I must eat littler fish and not get eaten by bigger fish. You row to move the fish up and down the screen. It sounds simple enough, but it is super fun and challenging. It is a complete body workout- abs, legs, arms, and back. Ten minutes of rowing at a moderate pace burns about 120 calories for me. I love it and I encourage everyone to try the rowing machines at their local gym or at least one machine that they have not yet tried and may intimidate them just a smidgen.

Does you eating right and exercising routine rub off on anyone in your family or circle of friends? Mine has rubbed off on my Mister. He has begun to eat less processed food, more fiber and fruits and veggies. I was shocked when he said he needed to go "healthy food" shopping and even more surprised when he said he loved all the healthy stuff he bought. He is a Larabar convert and is loving green juice!

As for the vitamin challenge, I WON! I took my vitamins religiously everyday last week. How did you do?

This week- my focus is on food. Must eat more fruits and veg and less peanut butter. Water is still a high priority and not eating out, but making my own healthy meals at home.

Since I am down 11 lbs, I have a choice to make...

These?

or These?

Have an AMAZINGLY BEAUTIFUL WEEK!

Weekly Review

Weekly Review will be late this week. Hopefully I will post tomorrow. Canada has a holiday this week and I am a bit behind.

SORRY! 

Weigh-In #5

Weight: 207.4
Body Fat %: 41
Hydration %: 43
Bone Density: 7

Difference: -2.2 lbs. since last week
                 -0.1 % Body Fat from last week
                 -11 lbs. Total

I'm in total shock! And I love it.

Grocery Haul #2 & Breakfast

It is time for the second installment of my Grocery Hauls. I got some positive feedback from the last one, so why not do it again? If you have any questions about what I bought, how to use it, where I got it, etc. Just ask!

 

Simply Egg Whites (1/4 Cup = 30 cal)

Peaches & Cream Oatmeal (1 packet = 140 cal)

Frank's Red Hot Sauce

Liberte 0% Plain Greek Yogurt(175g = 110 cal)

Happy Planet (1 Cup = 120 cal)

Larabar Variety Pack (190-220 cal)

Dempster's Healthy Way Multigrain Bread (1 slice = 110 cal)

(2) Strawberry flavoured 0% Greek Yogurts (1 container = 140 cal)

Bulk Almonds

(2) Organic Golden Delicious Apples 

(2) English Cucumbers

(3) White Potatoes

(5) Avocados

(1) Ponko Orange

 Strawberry Rhubarb Preserve (1 Tbsp = 25 cal)

Natural Chunky Peanut Butter (1 Tbsp = 100 cal)

Strawberries

Mushroom Barley Soup (1 Cup = 80 cal)

Today's Breakfast

Greek Yogurt with Strawberries, Almonds, and Agave Nectar = approx 280 calories

 

Have a great day!!!

Vitamins for Slimming-Down

I have been neglecting taking a multi-vitamin.

There are those points where I am really good at taking my vitamins and do it for a week straight, then I slack off and forget. It turns into not taking them for months and the bottles get pushed to the back of the cupboard and forgotten.

There is an article in the February issue of SHAPE magazine called "Slim-Down Supplements Every Woman Needs" written by a registered dietitian. The first paragraph begins like this:

                          "If you're working out, watching what you eat and still not 
                         shedding pounds, upping your intake of certain key nutrients 
                                                may help improve results..."

The article talks about 3 different vitamins that aid in a woman's weight loss- Vitamin D, Vitamin C, and Calcium.

A study of overweight men and women who had a higher level of Vitamin D when starting a low calorie eating plan lost more weight and belly fat than the control group. The article suggests to begin with 400 IU and get a blood test to see if you need more.

Vitamin C helps the body use fat for energy instead of storing it in the body. Vitamin C comes from a fruit and veggies. Start with 500mg but decrease if you eat lots of fruits and veg.

Calcium makes you feel fuller longer. Feeling full = not overeating. Makes sense right? The study cited found that overweight women who took 1200mg of Calcium a day lost 13 lbs. more in a 15 week period than those who took a placebo. The article cautions to start with 2 doses of 500mg of Calcium per day. Why 2 doses? The body can't absorb more than 500mg at a time.

This article set off some weight loss sirens for me! I thought, you dumbass, why aren't you taking your vitamins?!? So, I dug out the bottles from the back of my breakfast cupboard and checked the expiry dates. Still good! I set out another challenge for myself- take your vitamins for a full week (let's start small).

Will you take the vitamin challenge with me?

Weekly Review

I'm on my way to the gym this morning. I'm off to finish Week 6 of Couch to 5K.

Exercise this week has been going well. I've been a bit intimidated by this last installment of Week 6 but otherwise I have been trying a few new and different things. I did the stair climbing machine, circuit training, resistance bands, crunches, and I started the 100 push-up challenge. I am very sore! I haven't been doing much upper arm exercises so, my arms are quite stiff now.

Eating this week wasn't great. I didn't count my calories for some days or only for half days. I ate out a few times. I had chicken noodle soup, a breakfast meal, a reuben, and I gave it to McDonald's. Not good!

However, I had a small personal victory. I have the most amazing calf muscles! You can see them and when I flex my calf, they stick out like crazy and are super hard. So, I like that.

I'm trying to come to reality with slow weight loss. I guess I just want everything super quick and that is part of our society. Instant gratification is not good in the weight loss game. Slow and steady wins the race.

Next week, I am going to try to work hard on getting all my water in the day and may attempt running outside.

Weigh-In #4.5

New Weigh-In Day!

Friday did not give me the results I was looking for, but I'm hoping in the future it will be more kind to me than Monday was. Here goes...

Weight: 209.6
Body Fat %: 41.1
Hydration %: 42.9
Bone Density: 7

Difference: -0.4 lbs from Monday
                 -0.1 % Body Fat from Monday
                 -8.8 lbs Total

Measurements (last measurements taken January 14, 2011)
Bicep: 13.5" (no change)
Bust: 37.25" (-0.75")
Waist: 44.5" (-2.5")
Hips: 44.25" (-1.75")
Thigh: 25.5" (-0.5")

Total Loss= 5.5"

It's time to refocus and get back to it!

This Week's Frustration

Well, I have a good feeling that I won't be reaching my goal this week.

What happened?

Well......

I have become very frustrated this week. I can't think of what I am doing wrong with this whole "healthy lifestyle" garbage. I'm eating right. I exercise just about everyday. I count my calories. I count the calories I burn. I don't get as much water as I should, but I'm working on it.

This week, I ate some things that weren't so good for me because I felt like- what's the difference? If I can eat healthy and exercise and not lose weight, then why not eat shitty and not lose weight? It is a silly thought, but I have yet to have a big weight drop. I've been at this for nearly 10 weeks (although I was not eating well for about 3 weeks of that 10) and have not yet lost 10 lbs.

This is where I would usually give up, but not this time.

Weigh-In #4

Weight: 210
Body Fat %: 41.2
Hydration %: 42.9
Bone Density: 7

Difference: -0.8 lbs from last week
                 -0.1 % Body Fat from last week

Down 8.4lbs total

I expected to be a little lower, but like I said I took a little break this past week- I am not disappointed with the 0.8 loss. I know I am lower than that  I am now back to the grindstone having run Couch to 5K week 6.1 tonight and walking to work (about 25 minutes).

I have decided that I am changing my weigh-in date to Fridays! I work all day on Mondays and I want the posts to go up in the morning after I weigh in to get the mood of how I am feeling after stepping off that scale. I am convinced that Mondays are my fat days.

I'm going to weigh in twice this week- today and Friday. So, I have a little challenge for myself- if my weight is below 207 on Friday then I am right about Monday Fat day and I will buy those damn snowshoes.

Stay Tuned for Friday weigh-in and my updated measurements!

Week in Review

I've decided that I am going to try to do a weekly review on Sundays. It will include things like how my eating habits were, if I stuck to my exercise plan, general feelings about my lifestyle change, etc. Here goes...

I set a challenge for myself and the deadline was last Monday. I did not reach it and I really thought that I would. I was 0.4lbs short, however, I feel like I did make my goal because I am weighing in significantly lower than the goal that I set for myself. I thought of setting another goal in order to justify the snowshoes, but really didn't want to fail again- so I still don't have any snowshoes.

It is probably a good thing that I didn't set a goal this week though. I had a semi-rough week. I was going through some relationship/friend issues where I just felt really helpless in the situation. This situation affected me by not exercising as much as I should have. Out of 7 days, I skipped out on about 3 days of exercise and one day was pretty light (only 30 minutes on the Elliptical).

I finished Week 5 of Couch to 5K. Week 5.3 entails running for 20 minutes straight! Wow, this was really intimidating for me. I ended up doing it though! I took one 10 second break and another 30 second break. I think that is pretty great though. Week 6 will seem like a breeze. I hope to get back into my regular workout routine this week. 

I am ecstatic to report that NO emotional eating went on in this tumultuous week. That is a definite personal victory for me! Feeling low on Friday, I walked into the grocery store- I went straight to the fruits and veggies and fresh meats. Going to the chip aisle or the frozen pizza section didn't even cross my mind. When I left, I realized what had happened and it made me feel really good. Then I went home and made the sensible pseudo-burger meal that I posted on Friday night.

Otherwise, my eating was pretty good for the week. I did end up getting a giant gourmet hot dog, but only ate half of it and saved the rest. So far, eating at work this weekend has been okay (but I still have a day to go). I also had a few alcoholic beverages this week. In total, I had 5 vodkas- I drink it straight with ice and a lemon (less calories that way).

All in all, I feel like this week was a little break from my "diet". But only a little break since I didn't go full out and eat fast food or sit around for 7 days. I think breaks are good though, especially if you have been working your body the way I have been working mine. On Friday and Saturday I was weighing in at 206-207lbs. I'm happy with those numbers! Maybe a break will have done my body some good.

I may change my weigh-in date to Fridays. I have to think about it. I will be weighing in tomorrow no doubt and hopefully be able to do my measurements as well.

I'll keep you posted on my new challenge if I decide to do one. If I decide on one, I will post it tonight after I get home from work or tomorrow morning with the weigh in numbers.

Have a great week everyone.

"Keep Fit & Have Fun!"

(Pseudo)Burger and Fries

Here is my dinner for tonight!

Morningstar Mushroom Lovers' Burger with Kraft 4 Cheese Italiano Light, Alfalfa Sprouts, Pickles and Honey Mustard

Homemade Sweet Potato Fries with Spices

...with water to drink

Approximate Calorie Count: 450

Big Mac Meal Extra Value Meal with Cola: 1130 calories

Before Photos

I thought I should post some photos of me "before" so that readers can get an idea of the work I've done. To be honest, I usually try to avoid most pictures, especially full body shots. So, I had a difficult time finding some that would be good to use. Here is what I came up with:

Halloween 2007- Probably around 225 or 230

Summer 2008- around 220-230lbs

Me today 2011- 210 lbs

Grocery Haul

I find grocery hauls to be really fun. I've watched them on YouTube and I find it helpful to see what other people are buying to help them lose weight, feel fuller longer, or to make those new recipes they are trying. So, here ya go...

Classico Roasted Portabello Sauce (1/2 cup = 70 cal)
Skim Milk (1 cup = 90 cal)
Triscuit Thin Crisps Parmasean & Garlic (10 crackers = 90 cal)
Low Calorie Margarine (2 tsp = 35 cal)
Plain Yogurt (3/4 cup = 70 cal)
Mini Corn Cobs (1/2 cup = 15 cal)
BBQ Rice Crackers (8 crackers = 60 cal)
V8 Low Sodium (1 cup = 50 cal)
Kraft 4 Cheese Italiano Light (1/3 cup = 90 cal)
Smoked Chicken Breast (3 slices = 40 cal)
Weight Watchers Whole Wheat Wraps (1 wrap = 90 cal)

Deli Mix Sprouts
2 packages of Sugar Snap Peas (only 1 pictured)
4 Tomatoes
3 Golden Delicious Apples
1 Red Onion
1 Sweet Potato
4 pack of Red Peppers

4 Pears
Famous Dave's Pickles (4 slices = 35 cal) (OMG, for pickles?!? I love pickles and had to try these, otherwise, I would never buy them. I would buy regular dill pickles for 10 calories each)
Nature's Path Ancient Grains Granola (3/4 cup = 250 cal)
Tribe Hummus (2 TBSP = 50 cal)


Hope you enjoy Grocery Hauls as much as I do! I'd love to hear your thoughts or suggestions too!