Useful Weightloss Tips

I was trying to figure out what I wanted to write about, as I had a couple of topics running around in my head. Therefore, I figured a short synopsis or a few quick tips might be useful to pass along. 

More waste might equal less waist – I really don’t want to waste food or advocate it, but when served too much food, that’s what I have to do instead of eat it. If I eat it and know I’m no longer hunger or don’t have the calories for it, my waistline will not be happy. I’d rather waste the food than see the food on my waist. 

Volume speaks volumes on the scale – When I’m at happy hour, my preferred drink more often is wine. A glass of red wine has 125 calories for a 5-ounce pour. Sipping that glass throughout the evening goes a long way. I do love bourbon but with at least 140 calories per 2-ounce pour, if I’m going to be out for a long time and drinking, wine will keep the calories (and morning weigh in) down. I still drink my bourbon but usually more when I’d like a nightcap, am only going to have one drink, say for an hour-outing, or when I want that calming/soothing one-glass sip. I drink my slightly dirty martinis on rare occasions as they have way too many calories. Luckily, I don’t like beer and thus can avoid a beer gut.

Ask, and you shall receive – I customize my restaurant orders all the time and restaurants have no problem providing what I have asked. I can pick apart a menu like nobody’s business and look for ingredients that I might like. Then, I figure out how those ingredients can make a composed lower calorie, great tasting dish. With so many people having food allergies, chefs do not seem mind preparing food requested in the manner preferred. It’s almost as if the Burger King Slogan fits anywhere – Have it your way. 

Little changes can make a big difference – I used to drink a large white chocolate and caramel latte with skim milk every morning, for a whopping 530 calories. This is how my day started every weekday. Now, I drink a medium half-and-half shot of sugar-free white chocolate and sugar-free caramel latte with skim milk for only 130 calories. Honestly, the first couple of days it took getting used to but now, I love it. A new person made my coffee once (forgetting the sugar-free) and it was horrible… way too sweet. One sip and I knew it was wrong. My taste buds adjusted and that one change dropped 400 calories from my daily diet. I used to drink that coffee with a 400-calorie muffin and now I have a Vitatop, a Weight Watcher Muffin, a Granola Bar, etc. or something similar for less than 200 calories. Just a tweak here and there, still eating good food but saving myself tons of calories. The same is true about those shooter desserts in restaurants compared to their full-size counterparts. I still get the sweet flavor and indulgence without a bunch of regretful pounds.

I hope these few tips are helpful, as they sure have helped me continue to enjoy life while I eat wonderful tasting food, socialize with friends and maintain a healither weight.

 

Happy International No Diet Day!

Last week I was surprised to find out there is a day dedicated to no dieting. This annual celebration, INDD, occurs every May 6. The day is not about eating whatever you want, as I initially thought when I saw no diet but it is about body acceptance, promoting a healthy lifestyle and raising the awareness of the dangers of dieting. I think these are important concepts to keep in mind, so I’m going to celebrate this day. 

I started my weight loss journey concerned about the number on the scale. I wanted to lose weight and see that number go down. As the pounds dropped, I then wanted to look good. I wasn’t not even sure what that meant but I knew it at least meant I needed to lose more weight, decrease the inches and get more body definition. Sure, we all want to look good but having 6-pack abs, 2-3% body fat and a bikini perfect body isn’t going to happen for most of us. I realized that inches, pounds, flab/fat, didn’t so much matter. What matters is that I am getting daily exercise, I eat more fruits and vegetables, my blood work always shows great results and overall, I am healthier; possibly the healthiest I’ve ever been. All of these things are what International No Diet Day are about as fat phobias, biases and body obsessions need to be shed more than the pounds. 

I still look in the mirror and wonder, if I’d not gained so much weight would I have this residual flab; however, I’m beginning to realize it makes no sense for me to ponder such things. I have to focus on the important aspect of my life now, which is that I am healthier and yeah, I might not be a perfect 10 but I do look pretty good. I achieved all of this with hard work and determination in changing my lifestyle, not dieting. 

Diets can be dangerous, unsuccessful and defeating. Not eating the right food groups or getting enough vitamins and minerals, working out too much, taking diet pills that increase heart rate, metabolism, fat burn, etc. and missing meals can wreak havoc on the body. Some diet methods can cause aggressive/mood altering behaviors, internal organ damage or failure, and respiratory problems. Some can even kill. Stepping on the scale to get a pleasing number and looking good aren’t worth the risk of any diet. Sometimes diets don’t work, sometimes the weight is gained back (10-fold even) and other times, an unrealistic expectation can bring about a defeated mentality, causing more damage to self-image than the initial need or want to lose weight. 

Today is about recognizing we are all different shapes and sizes and that is a good thing. Let’s applaud who we are, what we look like and strive to be better through healthy, realistic, lifestyle changes. Let’s not obsess over pounds, body shape or inches. Happy International No Diet Day and maybe the beginning of a new/better way to think and feel about beauty, self-image and size.

 

A Ninja in the Darkness

Last Friday I surprised myself. I woke up per usual to do my 2-hour workout, which included 30 minutes on my exercise bike, 1 hour of Kenpo X (P90X’s version of kickboxing) and another 30 minutes on my exercise bike. Everything was going just fine until about 4:20, when I’m about 10-15 minutes into Kenpo X, the electricity shuts off. I looked outside and it was pitch black. Oh yeah, I forgot to mention this was in the morning. All the lights were out in the neighborhood. At first, I was a bit frustrated, as I love my kick boxing workouts. Then I came to a realization – I had this video memorized. I know exactly what all the kick and punch sequences are and the count of most of them. I know Tony has us do 25 for some and 30 for others, so if I just do 30 for everything, I’d get it right. If I decided to do this from memory, the only missing element from the video would be the count for the cool-down sequence. He does running in place for about 30 seconds, jump rope for 30 seconds, jumping jacks for 30 seconds and then finishes with X-jumps (yes, this really is the recovery section of the workout). How was I going to know when to change-up every 30 seconds? It dawned on me that I could get the flashlight, shine it on the kitchen timer and use that as my clock. 

At 4:27am, with nothing but the moon lighting my living room, there I was kicking, punching, sweating and panting , like a ninja in the darkness, doing my workout. I’m not sure if it was my stubbornness, my competitive nature or just plain will that made me go up against Mother Nature but it’s a fight I won. I didn’t need lights, the television, or Tony Horton’s voice to do my exercise. When I got to what would be the last segment of the routine, the electricity came back on and I couldn’t help but laugh. I went through the video to make sure I’d done everything, and I had. I’d even done more because many of the things I did 30 reps to should only have been 25. Oh well, more cardio for me. I finished up with the video and a huge smile on my face. Then I went upstairs, completed my 30 minutes on the exercise bike and felt quite accomplished with the day’s workout. 

If you’d have ever told me I’d be so defiant one day and so committed to my health efforts that I would complete my daily workout in utter darkness, I think I would have laughed. However, in the end, I ended up laughing, as my rebellion seemed to take me to a higher level of fitness and well-being. I realize that I never have an excuse. I can always exercise and choose to be this better version of myself. While it was a bit scary, there in the dark, by myself, kicking and punching the air, it was also liberating. I felt alive and renewed in my conviction to health and wellness. Now, each morning, I dare the electricity to shut off; I already have a plan of action in my head if it’s a cardio day or weight-lifting day, I know how to proceed. Surprisingly, or happily, my journey moves forward, as I yet again learn something new about myself as I continue striving to be a healthier me.

 

Hostage Taking Saved My Diet

My husband came up with the idea for this blog and the title because of a salad I ordered last Saturday. We went to Gordon Biersch, who has many salads on their menu. I love salad; I’m just too lazy to cut, clean, and put them together the way I want. When I go to restaurants that have a smorgasbord of salad toppings, I frequently order a salad for my meal. The problem for me is that they usually don’t have a composed salad just the way I want. Therefore, I have to “make” a customized salad, or as my husband put it, give my list of demands. This particular trip I ordered a well-chopped salad with mixed greens, tomatoes, pears, craisins, artichoke hearts, gorgonzola cheese, spiced pecans, and light balsamic Italian dressing on the side. 

I’ll admit, I do this quite a lot when I go out to eat as I figure it’s my waistline and my money so I should have it my way. Restaurant establishments can turn me down or not give in to my hostage demands, but they’ll also not get my money as I can go elsewhere. I’ve been ordering tailored food for years now and have not come across any problems (knock on wood). There are times when I order vegetables with no oil and the waitperson comes back to tell me their vegetables are pre-seasoned and oiled when they arrive to the location. It is not that they do not want to compile with my wishes, they just can’t. In this case, the staff might recommend I get the vegetables but they can request no additional oil be used (sad but true; many restaurants have oil already on the vegetables, then put more oil on to reheat, roast or whatever for preparation). Sometimes I’ll move forward as suggested, other times I’ll opt for a salad or something without oil. 

I don’t just do this with salads or vegetables. I’ve become very good at picking a menu apart. Many ingredients are served with one dish but I want them with another. For example, if salsa is served with the nachos, I know they have salsa. I might want my fish prepared without the buttery sauce described on the menu, so I’ll ask for grilled fish with little to no oil and salsa on the side. Or, if they use apple slices for a drink on the bar menu and I want lightly grilled apple slices with my pork chop instead of the gravy it comes with, I’ll ask for it. Most things can be done and modified, they just might cost a bit more or take more time to cook but it can be done. 

Another thing I pay careful attention to is the kids menu. There are usually smaller portions and simpler offerings for these little tikes. Sometimes the waitperson will alert me that they have to charge me a higher amount than what is listed on the child’s menu, to which I respond, “that’s fine, I just want to get the kid size meal and not waste or be tempted by the food.” I’m always courteous and open to suggestions so the servers are genuinely helpful and typically want to accommodate my requests. 

While you might not be dining at Burger King, keep in mind you can still have it your way. Take charge of the menu and caloric intake. Be polite in the request and be ready to offer solutions for any problems that arise. You might want grilled fish but they only have utensils to bake their fish or so they tell you. If they have a grill and some foil or even a heavy pan/skillet, it can be done; just some out-of-the-box thinking needed. Before exchanging your calories and money be sure you’re getting what you want and need for continued success in your weight-loss or maintenance journey.

 

“Lite,” Not Good for Weight-loss

I recently read about a sleep study called Lights at Night (LAN). This study showed that exposure to artificial light while asleep can contribute to cancer, lead to depression and even make you fat. Sadly enough, it was only the last part that intrigued me to read further as now-a-days it seems that almost anything can cause cancer and I suppose the same could be said about depression. I’ve worked pretty hard at losing weight so I figured something that might “make me fat” as the article stated was worth me continuing to read. Apparently, light pollution, such as passing traffic, television light, or streetlights affect the melatonin, leptin, and ghrelin levels in the body as well as the biological clock. In short, as related to weight gain, the body’s hunger cues are affected and people tend to eat more. 

I found this quite compelling. So much so, that as I continued to read, I was wondering how much pollution I get at night. There is a streetlight right outside our window, the blinds do not close out all the light (moonlight and otherwise), and my husband generally stays up watching television after I’ve fallen asleep. The article lists various ideas on how to make a sleep environment dark and conducive to a good night’s sleep. Those suggestions are:

• Installing blackout drapes or blinds – I figured that since I live in an apartment, I wasn’t getting this installed. Plus, it didn’t help my problem with the television being on at night. I go to bed about 7:30 or 8pm work nights, so I would not expect my husband to turn off the television. 
• Close the bedroom door – again, this gets rid of some of the outside light but not the inside. 
• Get rid of your electric clock – I love my clock and frankly, I’m not getting rid of it. My dad gave me that clock over 20 years ago and it (knock-on-wood) still works like a charm. The article did mention to move the clock away from the sleep area so the light does not illuminate that part of the room. Additionally, it was mentioned that red light might have a minimal impact on sleep patterns. I keep my clock clear across the room anyway forcing me to get up out of the bed when it goes off. 
• Avoid night-lights and television lights – I’ve already mentioned that one, so it’s not going to happen. 
• Wear an effective sleep mask – ta da! I found my solution. I can take this with me anywhere I go (travel, airplane, sleepover, etc.). No matter what, I’ll have darkness at night. Additionally, this solution is inexpensive.

I started using my sleep mask Tuesday night and honestly, I’ve had the best sleep ever. I woke up a little after midnight last night and feeling completely rested, wondered how I managed to oversleep. I looked at the clock and realized I had 3 plus hours left until it was time to wake up. Wow. Keeping the light out does allow for a more relaxing sleep. Even my husband mentioned Wednesday that I was out like a light thus sound asleep much quicker than usual. I don’t know if I’m in the honeymoon stages or if this is what you call a placebo effect but for now, I’ll take it. If this $10 expense can lower my risk of cancer, keep me happy, without the fat part (of fat and happy), and make such a HUJ difference in restful and soothing sleep, I’m all for it. With sleep mask in hand, I’m continuing my strides to a healthier me.

 

Happy Easter, 2013

Well, it’s almost Easter. On Sunday, I can fall off the wagon, as I gave up alcohol for Lent. I’ll admit, this wasn’t the hardest thing to do but it wasn’t easy. In the past, I’ve given up coffee, chocolate, and dessert, foods I consume every day. While I don’t drink every day and most times, not even every week, partaking in a sip of wine with dinner or a de-stressor bourbon after a hard day at work or a hot-toddy nightcap is something I’m able to do when I want. On those occasions, when I was unable to have my beverage of choice, I did manage to muddle through and as always, learned a few things about myself.

The challenges this Lenten season were an adult birthday party, St. Patrick’s Day and a happy hour for my husband’s new job. For the birthday party, I was fine in the beginning, as this wasn’t too long after we’d returned home from Mardi Gras. I did enough drinking on that trip to last a few weeks. However, as that evening progressed and everyone around me enjoyed a cocktail, I started wanting one. That’s when I spotted someone “drinking” that I knew didn’t drink. My husband asked her what she was drinking and she said, “A Shirley Temple,” made with Sprite, grenadine, and a squirt of lemon. I’d forgotten all about those things. Since I hardly ever drink soda pop, I figured this would be something different and I could trick my body, at least for this event. Viola, success. I had two diet Shirley Temples with cherries and made it through the evening just fine, with calories to spare.

Then came St. Patrick’s Day, on a weekend no less. This is usually a day I go all out, with Pub Crawls, green beer, etc. (and keep in mind, I don’t even like beer). Wow, talk about struggling. I curled up on the couch the Saturday of that weekend and felt bewildered. Oh, I just wanted the pain to go away. My wonderful loving husband again came to the rescue. He Googled non-alcoholic drinks, went out to get some Vernor’s ginger ale and whipped up a virgin concoction of something that was wonderful. I have always enjoyed the soothing flavor of ginger. Ahhh, again I’d made it through tough times. There was an unconventional solution to keeping me on track and we found it. This reminded me of how I felt when I first started eating better and losing weight. There’s always a healthier alternative that will work. It’s just a matter of finding it.

The final test was last week at the happy hour to wish my husband luck at his new position. We celebrated with both old and new co-workers. The drinks were flowing and after a while, the sting from the dark roasted black coffee just didn’t work. Even the full strength Shirley Temple (as they didn’t have diet) didn’t work. I was miserable and before I knew it… the night was over. O-V-E-R!!! I’d made it. I knew if I could make it through a happy hour, 5 weeks after being stone-cold sober and just one week away from Easter’s arrival, I’d be fine and sure enough, now, I am.

Don’t get me wrong, I’m counting the hours until I drink my extra spicy bloody Mary at Easter brunch, but at least I know I persevered. Oddly enough, the thing I noticed most is that I had no food cravings while on the wagon. I didn’t want to drown myself in pizza or cookies or eat half a cake. This is progress. On the down side, I wondered if the reason I didn’t crave these things is because I wasn’t consuming alcohol. Could it be that alcohol brings on these feelings? Maybe these foods wouldn’t taste as good to me without alcohol, thus I didn’t crave them. I suppose I’ll find out soon enough, but at least I’ve done the research and am now aware. I have found that knowing is half the battle and once I identify a problem, I can tackle it. I’ve already figured out my strategy for brunch and how to make it through Easter day without overdoing it. Additionally, I’ve planned the following days to carefully add my favorite beverages back to my diet, in slow rotation, so that I don’t swill everything in sight. As I frequently say to those that ask, moderation is key and I’ll be sure to intently exercise that over the next few weeks, as I raise my glass to toast you all – Happy Easter!

 

You are not the Tin Man…

You do not require oil. Much of this is a repost from a previous blog of mine that I felt compelled to discuss. I keep watching cooking programs, or even reading recipes that are supposed to be for healthier cooking and they add extra calories and fat by way of vegetable oil. In my experience, with many of the things I cook that call for vegetable oil, the taste isn’t dissipated due to my use Pam, no-stick butter flavor or Mazola no-stick instead. I think it’s important to ask yourself the question below for healthier cooking and better eating.

“Why am I using the olive oil?” If your answer was “I am using cooking oil to keep food from sticking to the pan,” then use your favorite no-stick brand instead. I like the Mazola no-stick but there are many others on the market. Some even add additional flavor such as butter, basil, etc. without the calories of cooking oil. If you are cooking with a no-stick pan, you really don’t need the cooking oil. You paid top dollar for that no-stick pan so let it do the job it was intended. If you are cooking foods that will release grease, fat juices, or water (i.e., pork, ground meat, cabbage, apples, etc.), cook them on low heat until the natural no stick agent of the food is released and then follow the recipe as stated. There is really no need to add 120 calories or more to your meal to keep food from sticking. 

If your answer to that question was because the dish needs flavor, then maybe olive oil is needed; but then again, maybe not. Could flavor be obtained with spices such as basil, tarragon, oregano, thyme, etc.? Spices have minimal calories and many enhance the flavors in the food making dishes taste better, while cooking oil sometimes drowns the natural flavor.

Spices not your thing? Maybe a squirt of lemon, a dab of hot sauce, a splash of fruit juice, or some balsamic vinegar (all less than 10 calories a tablespoon) will add mouth-watering flavor. Would just a basting of light butter provide just as much flavor? Light butter is 50 calories a tablespoon. If just basting some chicken or pork chops with butter, you are likely not to use the entire tablespoon but even if you do, it is more than half the calories of olive oil.

So you have read this and your thoughts are that no-stick spray, spices, acidic juices and butter will not get the flavors you want and you must use cooking oil. OK, use it. But do you need to use as much as the recipe calls for? If it calls for a tablespoon, can you use 2 teaspoons instead (there are 3 teaspoons in one tablespoon so by using only two teaspoons you are still cutting calories)? Maybe you only need 1 teaspoon. Maybe a mixture of your favorite spices with a reduction of olive oil would taste great, even better than the recipe. 

Also a thing to keep in mind when eating out, order things without added oils or state you want the items dry. I’ve noticed that in restaurants the vegetables are sometimes too greasy because of how much oil was used in the preparation. Many times they’ve already basted or seasoned the vegetables with a splash of oil before cooking or reheating for the order. Then they add more oil to whatever pan or heating element, and sometimes one more splash of oil at the end. I always ask for my roasted, grilled or sautéed vegetables to be cooked without additional oil. This gives me fewer calories, better tasting food as natural flavors and textures are maintained, and the vegetables aren’t shiny or sopping in grease.

The point here is to just play with different methods of cooking and flavors to see what works for each recipe. If you do not need the cooking oil, you save yourself the entire amount of calories. Maybe you only need a small amount, thus still reducing your calorie intake. Figure out what you need from what the recipe calls for to get flavor that you will enjoy, while saving yourself some calories and helping to lose or maintain that waistline.