in my quest to be gluten free or nearly gluten free, I started to wonder- is there such a thing as a gluten free cereal. Yes, yes there is. Chex Rice cereal clearly states right on the box that it is gluten free. I bet you can guess what I bought for cereal. I also found that Trader Joe's is a great resource for Gluten-free products- a girl friend of mine from church mentioned it to me because her son has a special no-gluten diet. There's also a barrage of other healthy options posted in an easy to print version. In another trip to target, I found that French Meadow Bakery is now offering gluten-free desserts in the freezer section.
Now, more of that Self article I found on Super foods:
5. Lentils: Lentils are a bona fide belly flattener. "they're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels," says Tanya Zuckerbrot, R.D., author of "The F-Factor Diet". "eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."
How to eat them: Red and Yellow lentils cook fastest (in about 15-20 minutes). Add to pasta sauce- they are high in protein so you can skip the meat- and mild in flavor so they will blend right into whatever you eat.
6. Goji berries- These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sara Krieger, R.D. and spokesperson for the American Dietetic Association. They also have more beta-carotene then carrots. Snack on them mid afternoon to stay satisfied until dinner. As for calories- 35 per tablespoon.
How to eat it: mix 1/4 cup of the dried berried with 1/4 cup raisins, and 1/4 cup walnuts for a nourishing trail mix. Or pour 3/4 cup boiling water into a bowl with 2 tbsp dried berries- let sit 10 minutes- drain- then spook over 1/2 cup low fat vanilla frozen yogurt.
7. Wild Salmon: Not only do fish fats keep your heart healthy, but they shrink your waist, too. "Omega-3 fatty acids improve insulin sensitivity-- which helps build muscle and decrease belly fat," Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.
how to eat it: you don't need to do much to enhance its taste, says Sidra Forman, a chef and writer in Washington, D.C. "Simple is best. Season a fillet with salt and pepper then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.
8. Apples: An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. "Apples are high in fiber- 4 to 5 grams each- which makes them filling," Says Susan Krause, R.D. a clinical dietitian at Hackensack University medical Center in New Jersey. Plus the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape".
How to eat it; on the go! you can also chop up a medium apple and sprinkle with 1/2 tsp of all spice and 1/2 tsp of cinnamon. Pop in the microwave for 1 1/2 minutes.
Side note: I had never heard of Metabolic Syndrome before. But it looks like some pretty serious stuff- which can lead to Type 2 diabetes. Also, my mom has been telling me that I'm an apple shape- which just frustrates me more and more. After all, what is an apple? It's round- very round. And that is, after all, something I DO NOT! want to be. Just hearing that my mother has called me an apple shape (like saying - hey you- you're round) has not made me very happy. With all honesty- I resent the title of "Apple Shape". Ick. how do you know if you're an apple or a pear? I wondered that too.
9. Buckwheat pasta: Swap plain noodles for this hearty variety; you'll slip into your skinny jeans in no time. "Buckwheat is high in fiber and unlike most carbs, contains protein," Zuckerbrot says. "Those two nutrients make it very satiating, so it's harder to overeat buckwheat pasta than the regular stuff."
How to eat it: Cook this pasta like you do rice: simmer and cover over low heat. For a light meal toss cooked buckwheat pasta with broccoli carrots, mushrooms, and onions. Or make buckwheat crepes.
10. Blueberries: All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, acording to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiver per cup. "Fiber may actually present some of the fat you eat from being absorbed because fiber pulls fat through the digestive track (GOOD TO KNOW!)," Zuckerbrot says.
How to eat it: Instead of topping your cereal with fruit, fill your bowl with blueberries then sprinkle the cereal on top and add milk or yogurt.
Is anyone else getting some excellent ideas? I think it paid off to save all those old workout mags!
10. Almond Butter: Adding this spread to bread may lower bready's glycemic index ( a measure of a foods effect on blood sugar.) A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate just the slice. "The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat," says study author Cyril Kendall, Ph.D. "Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat."
How to eat it: try it for a change from peanut butter in sandwiches, or make a veggie dip: 1 tbs almond butter w. 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.
11. Pomegranates- This juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. in addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber so they satisfy your sweet tooth without blowing your diet, krieger says.
How to eat it: Pop the raw seeds on their own (many grocery stores sell them pre-shucked) as a snack at your desk. use them in salads instead of nuts Hint: Raw baby spinach with lemon-poppy seed dressing.
12. Chilies- One reason to spice up your meals: You'll crank up your metabolism. A compound in chilies called capsaicin has a thermogenic effect, meaning it causes to burn extra calories for 20 minutes after you eat the chilies (pretty cool!) Also- you can't gulp down spicy food- and eating slowly gives your brain time to register that your stomach is full so you won't overeat.
How to eat it: Stuff chilies with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh (I never like when they use the word "flesh" to describe a food). Add the puree to pasta sauces for a one-alarm kick. (which reminds me- does anyone ever see the Emeril Pasta Sauces at the store anymore- I haven't seen it around and I MISS THEM!)
13. Yogurt- Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, those on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.
(Which reminds me of when I was a Jr. in H.S. and my boyfriend broke up with me- I was so upset I didn't eat for a week- that was a 15 lb weight loss- and the only way I started eating again was via yogurt- everything else just seemed like too much- but now I have a hard time stomaching just yogurt unless there's something else with it like granola or fruit).
How to eat it: (these are some great tips). Use low fat yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice- you'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt which has more protein than other versions.
14. Quinoa- Curbing hunger is as easy as piling your place with this whole grain. It packs both fiber and protein a stellar nutrient combo that can keep you satisfied for hours. (Now that sounds like my kind of carb!)
how to eat it: Serve Quinoa instead of rice with stir-fries. ( or check out Women's Health magazine- they usually have some recipe that includes Quinoa.)
15. tarragon- You can use this herb, a staple in french cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (use the french version when possible; it's sweeter than other varieties)
How to eat it: Rub 2 tbs dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz low fat plain yogurt and 1 tsp Dijon mustard.
16. Parmesan- drop that rubbery low fat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. (yay! proof that maybe we shouldn't buy the low-fat varieties. More flavor! This is going to be a habit I'll have to learn to break.) Low fat-dairy fans didn't experience the same benefit. (ok, maybe I spoke too soon) Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. Parmesan is so flavorful, it's easy to stick to one serving.
How to eat it: Grate parmesan over roasted vegetables. or snack on a 1 oz. portion with an apple or pear.
17. Avocado!- Don't let the fat content of an avocado (29 grams) scare you- that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety- and its a perfect summer party food.
How to eat it: Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor (Mayo- ick!) Avocados contain a lot of calories so it's best to watch your portions.
18. Olive oil: Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly it's only slimming feature. Research shows it has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome.
how to eat it: Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies (again, who knew?!). Or toss pasta with a few teaspoons of olive oil, fresh basil and sauteed garlic. Add t his oil to your summer menus for a flatter tummy by fall.
The Italicized sections in brackets are my own thoughts- because darn it- I got tired of simply typing and not sharing my own opinions.
Tuesday, January 27, 2009
The clean plate club.... uh- oh?
On Friday night, Randy took me out to dinner at nearby restaurant- you typical bar and grill/ sports bar with the pull tabs to support youth hockey. When our waitress took our order I preceeded it with "This might sound crazy- but can you hold the bun on the chicken cordon bleu and give me extra lettuce?" She said no- it's not crazy- and that she does it herself. The sandwich was delicious between two pieces of green leafy lettuce and I left feeling so satisfied but light on my feet- it was an amazing feeling. I also skipped the fries and opted for fresh fruit which included cantalope, grapes, pineapple, and honeydew- I admit I tasted some of Randy's fries, but they were so salty that they were gross. Ultimately I was happy that I chose the fruit and to hold the bread.
I do have a confession though.... I cleaned my plate.
This would usually leave me feeling guiltridden with grease, and unsatisfied. The fruit cup was approximately 75 calories, and I estimate the sandwich to be about 400 calories. That's a pretty good meal for eating out!
Since the last time I wrote, my weight went up to 177.6- the day after we ate out- which isn't terrible. Today, 178.2 - that's what happens when you don't work out and you flake on your goal list for a few meals. Saturday night, it was the tortilla shells, yesterday it was the strogganoff. I love strogganoff- but if I'm going to eat the microwave meals I'm going to need to stay more disciplined and say no to any pastas- which can be so hard!
One of the projects I'm working on at home right now is looking through my fitness magazines and keeping only the articles that I want- most are based around fitness and nutrition/ recipies.
from Self magazine- diet superfoods.
1. Steak- Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study plulished in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment.
How to eat it: grill or broil and mix in a salad or with veggies for fajitas.
2. Eggs- Dig in to eggs- yolks and all: they wono't harm your heart, but they can help you trim inches. Women on a low-calorie diet who at an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with tthe same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of 101 Foods That Could Save Your Life.
How to eat it: Omlets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill and nuke for the week.
3. Kale- Long sidelined as a lowly garnish, this green belongs center stage on your plate. It contains 34 calories and about 1.3 grams of fiber per raw chopped cup, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhosue, is a milder-tasting option.
How to eat it: Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in NYC. Or slice kale into thin strips, saute it with vegetable broth and top with orange slices. Make it a meal by tossing it with quinoa.
4. Oats- "Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbojydrates, oats- even the instant kidn- digest slowly, so they have little impact on your blood sugar." All oats are healthful, bu the steel-cut and rolled varieties (which are minimally processed- have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
how to eat it: Instead of using breadcrumbs add oats to meatloaf- about 1 cup for a recipe that serves 8.
More later- baby duties call.
I did promise to keep you updated on lettuce wrap recipes- and here's a good one! I did skip the crushed red pepper and mint though, added extra tomatoes- and they were delicious! Also very easy to make!
I do have a confession though.... I cleaned my plate.
This would usually leave me feeling guiltridden with grease, and unsatisfied. The fruit cup was approximately 75 calories, and I estimate the sandwich to be about 400 calories. That's a pretty good meal for eating out!
Since the last time I wrote, my weight went up to 177.6- the day after we ate out- which isn't terrible. Today, 178.2 - that's what happens when you don't work out and you flake on your goal list for a few meals. Saturday night, it was the tortilla shells, yesterday it was the strogganoff. I love strogganoff- but if I'm going to eat the microwave meals I'm going to need to stay more disciplined and say no to any pastas- which can be so hard!
One of the projects I'm working on at home right now is looking through my fitness magazines and keeping only the articles that I want- most are based around fitness and nutrition/ recipies.
from Self magazine- diet superfoods.
1. Steak- Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study plulished in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. "The protein in steak helps you retain muscle mass during weight loss," says study author Manny Noakes, Ph.D. Try to consume local organic beef; it's healthier for you and the environment.
How to eat it: grill or broil and mix in a salad or with veggies for fajitas.
2. Eggs- Dig in to eggs- yolks and all: they wono't harm your heart, but they can help you trim inches. Women on a low-calorie diet who at an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with tthe same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. "Egg protein is filling, so you eat less later in the day," says David Grotto, R.D., author of 101 Foods That Could Save Your Life.
How to eat it: Omlets and scrambles are obvious choices, but if you can't cook before work, bake a frittata on Sunday; chill and nuke for the week.
3. Kale- Long sidelined as a lowly garnish, this green belongs center stage on your plate. It contains 34 calories and about 1.3 grams of fiber per raw chopped cup, as well as a hearty helping of iron and calcium. But kale's earthy flavor might take some getting used to. Spinach, another nutrient powerhosue, is a milder-tasting option.
How to eat it: Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in NYC. Or slice kale into thin strips, saute it with vegetable broth and top with orange slices. Make it a meal by tossing it with quinoa.
4. Oats- "Oatmeal has the highest satiety ranking of any food," Grotto says. "Unlike many other carbojydrates, oats- even the instant kidn- digest slowly, so they have little impact on your blood sugar." All oats are healthful, bu the steel-cut and rolled varieties (which are minimally processed- have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
how to eat it: Instead of using breadcrumbs add oats to meatloaf- about 1 cup for a recipe that serves 8.
More later- baby duties call.
I did promise to keep you updated on lettuce wrap recipes- and here's a good one! I did skip the crushed red pepper and mint though, added extra tomatoes- and they were delicious! Also very easy to make!
Friday, January 23, 2009
Friday the 23rd
I woke up this a.m. and weighed my self......
177.2 lbs.
Wow- reffing made a big difference! That's over a pound less than yesterday a.m.'s weigh in! I feel great from reffing last night- and I can still feel the stair work out from two days ago in my quads.
I did splurge on pizza yesterday- Little Ceasars style. However, it didn't bother me so much because I knew I would be burning over 1k in calories at the ice arena. And from my a.m. weigh in, it didn't seem to affect me too negatively.
I missed breakfast this morning- which should be on my list of things to do for the year. For lunch, I had more lettuce wraps - leftovers from dinner the other night. I think I might make a whole bunch all at once and not have to worry about cooking as often (and therefore not washing dishes as often... I do like the sound of that!)
Now, I have a job interview to prepare for- it's at 3:30 in Bloomington- the job would start on Monday. What an exciting prospect! This would certainly reduce the amount of financial stress I've been experiencing, and hopefully contribute to getting to my goal weight! In the beginning... no this is not a biblical reference.... our brains were wired to stress when food was not available- and therefore we (humans that is) hang onto our fat stores as a survival mechanism. Once upon a time I worked for a .com and I felt so stressed out because of the office dynamics that I gained 15 lbs in three months. Ewwww. I really hadn't changed anything in my life either- except for the job. Here's a test I took today to see what's happened lately.
177.2 lbs.
Wow- reffing made a big difference! That's over a pound less than yesterday a.m.'s weigh in! I feel great from reffing last night- and I can still feel the stair work out from two days ago in my quads.
I did splurge on pizza yesterday- Little Ceasars style. However, it didn't bother me so much because I knew I would be burning over 1k in calories at the ice arena. And from my a.m. weigh in, it didn't seem to affect me too negatively.
I missed breakfast this morning- which should be on my list of things to do for the year. For lunch, I had more lettuce wraps - leftovers from dinner the other night. I think I might make a whole bunch all at once and not have to worry about cooking as often (and therefore not washing dishes as often... I do like the sound of that!)
Now, I have a job interview to prepare for- it's at 3:30 in Bloomington- the job would start on Monday. What an exciting prospect! This would certainly reduce the amount of financial stress I've been experiencing, and hopefully contribute to getting to my goal weight! In the beginning... no this is not a biblical reference.... our brains were wired to stress when food was not available- and therefore we (humans that is) hang onto our fat stores as a survival mechanism. Once upon a time I worked for a .com and I felt so stressed out because of the office dynamics that I gained 15 lbs in three months. Ewwww. I really hadn't changed anything in my life either- except for the job. Here's a test I took today to see what's happened lately.
Thursday, January 22, 2009
Last nights workout, dinner and the plan for today.
Last night, we made these delicious Thai Turkey Wraps.
They are from the fall/winter '08 season of the Biggest Loser- one of the contestants is a chef and created these on the ranch. We both think they're amazing- and one of the best parts is being able to cook it in bulk and save for later- since they're lettuce wraps you eat them cold. Also, I've made them one other time in the new year and after both dinners- have felt amazing physically, emotionally, mentally. Perhaps this is the way we were meant to eat. (Besides, if you think about it- how long did it take them to figure out- back in the day- that they could pound out the wheat etc, turn that into flour and concoct what we now call bread- that sounds like a lot of work, and a lot of trial and error). Since finding this Lettuce Wrap recipie, I've found more at the food network webpage and can't wait to try them!
Yesterday afternoon, I went to the rink and ran stairs- I had three rinks to choose from with three different sets of bleachers- I chose the one with a flight of 20 stairs. The first run was 3 flights - 60 steps up and 60 steps down. The second was 2 flights- 40 steps up & down- repeated for the 3rd... until I got to the last flight and could only do 1 flight- which I mostly walked. My legs were so heavy that I thought I was going to fall. Between the sets I drank water, caught my breath, re-stretched different muscles, and walked off the sets so I would not cramp up. It was not an easy workout and I knew I had pushed myself when I was standing at the bank (turning my miscellaneous change into quarters) and dizzy. I would say that the workout lasted approximately 15 minutes (I really need to get that new fitness watch to stay on top of this better) - which is good because I set 15 minutes as my goal workout in my last entry. I had considered a pedometer for stair climbing but now I'm having second thoughts. Our Canadian friends are also in support of stair climbing and its health benefits accumulate very easily.
I must admit that I have watched the Biggest Loser, Fat Free Fiances, and other shows like it (i.e. I Want To Look Like A High School Cheerleader Again and Ruby) and, still thinking of myself as very athletic, watched the struggle to climb or run stairs, and thinking that I could do it better or at least that I wouldn't whine as much. Yesterdays workout was humbling- and stair climbing is one that has worked for many people.
This evening, I ref 2 hockey games so that's my workout today.
For breakfast I had Special K (Cinnamin Pecan). And the rest is TBD.
My starting weight as of yesterday was 178.6
As of this morning I weigh 178.4
Rome was not built in a day and getting healthy is not conquered in a day. Something we all probably need to remember.
They are from the fall/winter '08 season of the Biggest Loser- one of the contestants is a chef and created these on the ranch. We both think they're amazing- and one of the best parts is being able to cook it in bulk and save for later- since they're lettuce wraps you eat them cold. Also, I've made them one other time in the new year and after both dinners- have felt amazing physically, emotionally, mentally. Perhaps this is the way we were meant to eat. (Besides, if you think about it- how long did it take them to figure out- back in the day- that they could pound out the wheat etc, turn that into flour and concoct what we now call bread- that sounds like a lot of work, and a lot of trial and error). Since finding this Lettuce Wrap recipie, I've found more at the food network webpage and can't wait to try them!
Yesterday afternoon, I went to the rink and ran stairs- I had three rinks to choose from with three different sets of bleachers- I chose the one with a flight of 20 stairs. The first run was 3 flights - 60 steps up and 60 steps down. The second was 2 flights- 40 steps up & down- repeated for the 3rd... until I got to the last flight and could only do 1 flight- which I mostly walked. My legs were so heavy that I thought I was going to fall. Between the sets I drank water, caught my breath, re-stretched different muscles, and walked off the sets so I would not cramp up. It was not an easy workout and I knew I had pushed myself when I was standing at the bank (turning my miscellaneous change into quarters) and dizzy. I would say that the workout lasted approximately 15 minutes (I really need to get that new fitness watch to stay on top of this better) - which is good because I set 15 minutes as my goal workout in my last entry. I had considered a pedometer for stair climbing but now I'm having second thoughts. Our Canadian friends are also in support of stair climbing and its health benefits accumulate very easily.
I must admit that I have watched the Biggest Loser, Fat Free Fiances, and other shows like it (i.e. I Want To Look Like A High School Cheerleader Again and Ruby) and, still thinking of myself as very athletic, watched the struggle to climb or run stairs, and thinking that I could do it better or at least that I wouldn't whine as much. Yesterdays workout was humbling- and stair climbing is one that has worked for many people.
This evening, I ref 2 hockey games so that's my workout today.
For breakfast I had Special K (Cinnamin Pecan). And the rest is TBD.
My starting weight as of yesterday was 178.6
As of this morning I weigh 178.4
Rome was not built in a day and getting healthy is not conquered in a day. Something we all probably need to remember.
Wednesday, January 21, 2009
Stair climbing here I come....
last night I reffed one ice hockey game -557 calories for that.
For dinner, I made baked lemon chicken (preheat stove to 400 degrees, puncture fresh lemon for flavor and season as you like), made brocolli and wild rice. It was delicious and I got the all clear to make it again. The chicken was inspired by something I had watched Clinton Kelly demo on the Tyra Banks show.
Today:
Breakfast: bowl of Special K Cinnamin Pecan with 1% milk
Snack: 2 % Cottage cheese with peaches
Lunch: Gluten-free pasta with chicken breast, brocolli, sugar snap peas, cooked in sherry, and topped with just a bit of cheddar cheese. Chocolate milk.
Snack #2 and Dinner are TBD.
Since it's winter, and I no longer have a gym membership, I am opting to climb/run stairs at an ice arena with some pretty good bleachers today. You can read an article from Prevention by clicking here.
This is another interesting article from prevention I found related to stairclimbing.
Wish me luck! I'm hoping to do 15 minutes of stairs- that might be a little lofty for the first day- but I'll report back.
For dinner, I made baked lemon chicken (preheat stove to 400 degrees, puncture fresh lemon for flavor and season as you like), made brocolli and wild rice. It was delicious and I got the all clear to make it again. The chicken was inspired by something I had watched Clinton Kelly demo on the Tyra Banks show.
Today:
Breakfast: bowl of Special K Cinnamin Pecan with 1% milk
Snack: 2 % Cottage cheese with peaches
Lunch: Gluten-free pasta with chicken breast, brocolli, sugar snap peas, cooked in sherry, and topped with just a bit of cheddar cheese. Chocolate milk.
Snack #2 and Dinner are TBD.
Since it's winter, and I no longer have a gym membership, I am opting to climb/run stairs at an ice arena with some pretty good bleachers today. You can read an article from Prevention by clicking here.
This is another interesting article from prevention I found related to stairclimbing.
Wish me luck! I'm hoping to do 15 minutes of stairs- that might be a little lofty for the first day- but I'll report back.
Welcome to 2009....
2008 was a hectic year- mostly because I was pregnant and gave birth via emergency c-section at the end of September-and then there was the recovery and adjustment time. So that was pretty much the year.
Now, I find myself at a weight (nearly 180) that is just a no-no in my book for someone who is 5 foot 2 and 3/4 inches tall.
While I love the idea of having the online fitness tools that are provided by self.com, shape.com, glamour.com, womenshealth.com, and a surplus of others- free and not so free- As a new mom, frankly there isn't time for such things. That and how can I share my successes and challenges with everyone I know? The anser: blogging. This will be dedicated to this fitness journey- recording my goals, food intake, and exercise in the hopes of having an accountability partner in 2009.
According to research I have done online, I am far from healthy at 178.6 pounds- a number that I thought I would never see.
From www.self.com
healthy weight range: 104-139 lbs.
"happy weight": 130
Starting BMI: 31.9
Healthy BMI: 18.5 -24.9
From www.shape.com
Ideal weight range: 121-135 lbs.
Starting BMI: 31.5
Healthy BMI: 18.5- 25
From www.prevention.com
A weightloss simulator! I had seen this tool on another website a few years ago. This will definitely be helpful in visualizing where I am and where I want to be. Wow- 125 looks really good!
Starting weight depiction:
Goal weight depiction:
Current BMI: 31.53
From www.caloriecontrol.org
Use this website to check how many calories I've burned...
f0r example:
1 hour of ice hockey at my current weight = 557.232 calories burned
2 hours of ice hockey= 1114.464
15 minutes of stair climbing= 182.172
20 minutes of stair climbing = 242.896
20 minutes of walking while pushing a stroller = 117.876
60 minutes of walking while pushing a stroller = 353.628
20 minutes to prepare dinner = 58.59
20 minutes of jogging = 267.9
According to this website my healthy weight is 113.75 lbs ( give or take 10%)
From www.glamour.com
Current BMI: 31.5
Health Risk: I'm considered "Obese" (YIKES!) which increases my risk of heart disease, diabetes, high blood pressure, and some cancers
Current resting heart rate: 72
60 minutes of in-line skating = 1017.31 calories burned
Of course, we can all say- this year I'm going to do it- I'm going to get healthy, I'm going to eat right, I'm really going to get in shape- REALLY I AM.
Here are the HOW's of it for me:
1. Reduce gluten in diet (wheat, barley, rye) substitute rice pasta for "regular pasta", inplace of traditional breads use tortillas which have fewer carbs.
2. Increase fruit and vegetables - by increasing salads, incorporate a side of vegetables with meals, snack on cottage cheese and fruit instead of carbs
3. Consume the right amount of calories (it's SO easy to be under OR over!) particularly when I'm reffing multiple hockey games in a day or so busy that I haven't realized how little I've eaten.
4. While I cut out my gym membership (since they don't have childcare for T and since I'm staying at home and have a reduced income) I need to find new and different ways to work out- and stick with them.
5. Report back here- because everyone needs a buddy.
Wish me luck- I"m determined to be better than I have been, and better than I was.
Now, I find myself at a weight (nearly 180) that is just a no-no in my book for someone who is 5 foot 2 and 3/4 inches tall.
While I love the idea of having the online fitness tools that are provided by self.com, shape.com, glamour.com, womenshealth.com, and a surplus of others- free and not so free- As a new mom, frankly there isn't time for such things. That and how can I share my successes and challenges with everyone I know? The anser: blogging. This will be dedicated to this fitness journey- recording my goals, food intake, and exercise in the hopes of having an accountability partner in 2009.
According to research I have done online, I am far from healthy at 178.6 pounds- a number that I thought I would never see.
From www.self.com
healthy weight range: 104-139 lbs.
"happy weight": 130
Starting BMI: 31.9
Healthy BMI: 18.5 -24.9
From www.shape.com
Ideal weight range: 121-135 lbs.
Starting BMI: 31.5
Healthy BMI: 18.5- 25
From www.prevention.com
A weightloss simulator! I had seen this tool on another website a few years ago. This will definitely be helpful in visualizing where I am and where I want to be. Wow- 125 looks really good!
Starting weight depiction:
Goal weight depiction:
Current BMI: 31.53
From www.caloriecontrol.org
Use this website to check how many calories I've burned...
f0r example:
1 hour of ice hockey at my current weight = 557.232 calories burned
2 hours of ice hockey= 1114.464
15 minutes of stair climbing= 182.172
20 minutes of stair climbing = 242.896
20 minutes of walking while pushing a stroller = 117.876
60 minutes of walking while pushing a stroller = 353.628
20 minutes to prepare dinner = 58.59
20 minutes of jogging = 267.9
According to this website my healthy weight is 113.75 lbs ( give or take 10%)
From www.glamour.com
Current BMI: 31.5
Health Risk: I'm considered "Obese" (YIKES!) which increases my risk of heart disease, diabetes, high blood pressure, and some cancers
Current resting heart rate: 72
Vigorous Intensity Range (fitness): 157 beats/min, 10 sec count: 26 beats/min (Jogging, Aerobics class, etc.)
Moderate Intensity Range (health): 133 beats/min, 10 sec count: 22 beats/min (Brisk walking)
Calorie Counter:60 minutes of in-line skating = 1017.31 calories burned
Of course, we can all say- this year I'm going to do it- I'm going to get healthy, I'm going to eat right, I'm really going to get in shape- REALLY I AM.
Here are the HOW's of it for me:
1. Reduce gluten in diet (wheat, barley, rye) substitute rice pasta for "regular pasta", inplace of traditional breads use tortillas which have fewer carbs.
2. Increase fruit and vegetables - by increasing salads, incorporate a side of vegetables with meals, snack on cottage cheese and fruit instead of carbs
3. Consume the right amount of calories (it's SO easy to be under OR over!) particularly when I'm reffing multiple hockey games in a day or so busy that I haven't realized how little I've eaten.
4. While I cut out my gym membership (since they don't have childcare for T and since I'm staying at home and have a reduced income) I need to find new and different ways to work out- and stick with them.
5. Report back here- because everyone needs a buddy.
Wish me luck- I"m determined to be better than I have been, and better than I was.
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