The Easy Way Out; Do Not Enter

One of the most powerful and thought-provoking blogs I’ve read in a long time deserves some recognition. Sparklyandslimming, one of my favorite bloggers, talked about how comfortable and easy it is to remain overweight. I don’t think I ever thought about it that way while being overweight, or to put it correctly, being obese, but she’s right. There is something comforting about accepting the situation and settling, saying that’s just who I am. Deciding to change takes guts, will, and tons of work. You must be willing to learn new things about yourself, some of which will be disappointing to realize. There will be some attitudes, possessions, habits, perceptions, etc. about yourself that must change as you embark upon weight loss. There will be things that you will have to eradicate because it will not fit with the better lifestyle you’ve made and continue to seek for yourself. Lastly, a few things you’ll just have to accept, yet find ways to get around, over, under, or through to succeed. As Samantha points out, these are just the emotional barriers between you and your rainbow.

There are physical obstacles as well. The most obvious being exercise. The larger I was, the harder it was to move. Jumping jacks today are nothing like they were a few years ago. I’m not even sure I was jumping when I started. I couldn’t bend well, push-ups were out, heck, I avoided anything that made me get on the ground because it took too much to get back up. I didn’t want weights either because let’s face it, I didn’t want to carry more weight than the 345 pounds I had. It was certainly easier doing nothing than getting up to walk, do low intensity aerobics, or light weight lifting. Sitting on my couch was much more comfortable than the mat or even my exercise bike. Comfort, acceptance, and ease… aren’t those what we strive for in life? For some areas of life, I’d say yes but when it comes to my health, I’ve realized the answer is no.

The truth is, it might be easier to be fat but it’s not comfortable and the levels of acceptance, self-acceptance or otherwise, isn’t always there. It is not easy to shop for clothes or to ignore the glances or even occasionally to walk, which gives new meaning to having the weight of the world on your shoulders (feet, knees, back, etc.). Just because something is easy doesn’t mean it’s the right thing. Easy just isn’t everything. Challenge does have its rewards. I remember when I got my Master of Business Administration degree. I was asked on a few occasions if it was hard. Hard wasn’t something I really could equate with obtaining my diploma. Was it challenging, time-consuming, did I enjoy it, did it take a lot of work, would I benefit from it and was it worth it? To those questions, I answer with a resounding yes. However, if you ask was it hard or easy, I really can’t say. The best I can say is that it was doable, I didn’t coast through, I had a few struggles, but at the end of the tunnel, I got what I came for and I’m better for it.

Samantha is right, as there is “security in fatness.” Nevertheless, as she also pointed out, there is so much more in the world to see once out of the comfort zone. We deserve to give ourselves the best, thus settling should not be an option. Moreover, there is so much to life once we challenge ourselves to be better, do better and not be afraid. I didn’t take the same path as Samantha, and likely, you won’t either, but, I did have a breakthrough, and for that, I am thankful every day. I do encourage everyone to begin their journey and know that the road will not be easy but it will be worth it.

 

Flavor Trek…

A few weeks ago my mother and I did our monthly grocery shopping trek together. As I’ve mentioned before, I enjoy these once a month Friday afternoon trips. As she was shopping, she mentioned that she was making something new that week. She said she’s decided that once a month she is going to make something she’s never made or at least follow a new recipe, boldly going where she’d never gone before. I think this is an awesome idea. I do try to mix it up and make new things but not on a conscious level. I might see a new recipe and try to work it into our food calendar but never thought to make sure our food calendar has at least one new food/recipe per month. I am now going to be more cognizant and make this a habit.

I think it’s good to take my taste buds for a spin. There are so many foods available and so many flavor combinations to make. If my taste buds are constantly exploring, I find it hard to get bored with the healthier foods I eat and prepare, thus I am unlikely to revert to my old habits of eating out all the time. I enjoy elevating what I eat, enhancing foods I’ve eaten for years with new flavors, and improving my cooking skills. Cooking great tasting, healthier food for the house is quite empowering. It is also a treat to find things I’d never heard of before in the store and purchase them. There are even some things I’ve heard others mention, yet I never tried and realize I like them. I love food and when it tastes good, especially when it’s good for me, I appreciate it more.

Of course, there are those times I try something new and don’t like it. I’ve only had to throw out one dish I made because the flavors just weren’t me and every once in a blue moon I’ve purchased snack foods, taken a bite, and pitched the bag. Overall, I have had a positive experience. Most new recipes I try are added to my recipe files and I will use them again. Most new foods are either something that becomes a new staple for me (i.e., cottage cheese, Vitatops, hummus) or something I will eat again in the future.

For this grocery trip I purchased fresh pears, fresh apricots, and a bag of Smartfoods, all natural, cinnamon and brown sugar popcorn. In all honesty, outside of salads I get somewhere, I don’t think I’ve purchased or eaten a fresh pear since I was a kid. Recently, because I couldn’t make it to my favorite place for a pear and gorgonzola salad, I made my own. I never knew how easy it is to cut a pear until then, quite similar to the apples I eat all the time. The store didn’t have plums during this grocery trip, so I decided to get a few pears. I think I’ll be eating these much more than in my occasional salads at restaurants. I haven’t eaten the apricot yet but I’ve never had a fresh one in its natural state. I’ve had apricot sauces, dried apricots (which I love and have purchased several times as a sweet-tooth filler), but I’ve never just eaten an apricot. I’ll let you know how that goes. The popcorn, while good, isn’t likely something I’ll purchase with regularity but, at 160 calories per 1 ¾ cup serving, it’ll come in handy as an occasional snack. (Note: I haven’t had a serving of this yet, as I find 1 ¾ cups to be a bit much, and too sweet. Therefore, this has been a great 100-calorie sweet and filling snack when needed.)

It’s so easy to go to the store and try something new. Fresh produce, especially when in season, can be quite cheap and you can just purchase one. If I don’t like the apricot, it was only a few cents so no big deal. If I do like it, I might find new recipes to use apricots and pears in, to get more fruit in my diet and to make healthier sauces for a meat dish. The possibilities are endless just from discovering these new-to-me flavors or easy to cut fruit. Be sure you try new, healthier items as you just might like them, making weight loss and management a bit easier. Plus, your taste buds will give you a HUJ thank you.

 

Old Clothes Never Felt So Good

Not that there’s been anything special going on, but for the past couple of weeks I have been extremely excited when I wake up. What’s the reason behind all this morning anticipation? The fact that for the first season in 4 years I am putting on the same clothes I purchased from the previous year and they fit. I started my weight loss journey in 2008. It wasn’t until winter of 2010 that I stopped losing weight, thus starting purchasing permanent clothes for my wardrobe in spring/summer 2011 for my new size 12 frame. Everything I purchased last year for the warm season still fits perfectly and it brings me an immense feeling of happiness. 

Some of the clothes I had during the past 3-4 years, I miss. Going from a size 30/32 to size 12 meant purchasing various sizes of clothes for different seasons. Sometimes I would look in my closet for a shirt and realize, “oh, that was when I was size 18, thus is no longer in my closet. Drat, I really liked that shirt.” Each season began with me trying on the clothes and figuring out what I could still get away with wearing, what had to be donated and what the minimal amount of new clothes I needed to purchase would be to get through the season. I didn’t want to buy too many items, as I knew I would have to get rid of them eventually. 

Last spring I was positive I’d stopped losing weight and cleaned out anything that was too big, even those items that I could “get away with,” as I was ready to wear clothes that fit. I got tired of baggy clothes or, as my husband put it, wearing a tourniquet around my waist. I’d fasten my belt tightly so the pants would stay up and the fabric wouldn’t hang too much. Like I said, I could get away with it. Most people knew why my clothes were too big, so I didn’t mind much but I was ready to start fitting and wearing my clothes. I’ll admit, the vanity in me was ready to start showing off the new body, especially since my legs and arms had some muscle definition. Therefore, last year, I purchased plenty of new Capri pants, short sleeve shorts, a couple of skirts, some leggings, and even a pair of shorts. I was ready to look super cute in my new clothes and like the basketball playoffs, I’d hoped for a repeat. 

Now I’m getting an opportunity to wear those clothes again. I can really pay attention to my closet and purchase staple wardrobe items (i.e., black camisole, blue jean skirt, dressy black capris, etc.). Last year, for the first time ever, I purchased a little black dress. Okay, so it’s really not so much little, as I find a size 12 with my 5’8” height, pleasantly curvaceous, but the fashion world calls it a “little” black dress so I’ll go with it. Actually, I purchased two, because I couldn’t make up my mind on them. I haven’t worn either yet, but I do get some satisfaction in knowing they are in my closet, they fit me perfectly and if needed, I am prepared. 

It feels great to be off that wardrobe roller coaster. I can finally look in my closet, decide what to wear, not have to try it on first to see if it fits and get disappointed when I realize that outfit simply will not work. I am getting better at remembering what clothes I have and can decide in advance what to wear to an event. If I don’t have anything to wear, there is also the extra added bonus that I can now purchase something new in a “regular store” and even if it’s a bit pricy, I know it’s worth it as I’ll wear it again (this joy is an entirely different story for another blog). I’m sure this feeling will eventually go away and I’ll go back to thinking I have nothing to wear, but for now, I’m enjoying fitting into last year’s wardrobe or as I fondly say, “my ‘old clothes.’”

 

Shout Out… Gordon Biersch (Restaurant)

I’ve never met a brewery I didn’t like; at least the ones that are breweries with a restaurant. And imagine, I don’t like or even drink beer. So, what do I enjoy about these wonderful establishments? It’s the eatery part of course. Recently, as I mentioned Monday, I found out that one of my favorite breweries, Gordon Biersch Restaurant, provides the nutritional information of the food items online. Whenever I eat out, I try to frequent places that allow me to eat with confidence and know the calorie content of my food. I’m so glad I can now add Gordon Biersch (back) to my restaurant list. In addition to the nutritional information, they provide so much more. 

Tons of places now have Gluten Free menus, but I don’t know of many that have a Vegetarian Menu. Granted, you could likely look at the menu and tell what is vegetarian or not, but Gordon Biersch takes the guesswork out by providing a Vegetarian Menu. Sometimes there are items at restaurants that would appear to be vegetarian, like green beans, spinach, etc., but on many occasions, these dishes have meat (usually pork) as a seasoning or to add flavor. Even many salads that are “veggie salads” regularly come with bacon. My grandmother, who does not eat any meat, poultry, seafood, or other living animal, found the Vegetarian Menu at Gordon Biersch quite helpful in ordering. Their menu includes sandwiches, pizza, stir-fry, tacos, pasta and salad, in addition to the many vegetables they have. 

Another great addition to their menu is the On the Lighter Side option. These meals are “Made-From-Scratch, Lower Calorie, Full Flavor” all under 575 calories. There are two other dishes offered at less than 800 calories. On our visit, I had the spicy shrimp stir-fry (rice on the side) and it was phenomenal. Never once did I feel as though I was eating something “good” for me, as that dish was quite indulgent. Talk about yummy, or even better, umami. It had wonderful flavor and since I got the rice on the side, eating only a bit of it, I was able to save myself even more calories. In the future, I think I’ll order it with half the sauce, as I forgot that’s a calorie saving tip for saucy dishes, especially since there isn’t as much rice to soak it up. 

Now on to my favorite topic, dessert. Gordon Biersch goes the extra mile and wins the delicious award from HUJ. They offer dessert tasters. These wonderfully decadent dishes come in a shot glass, a much smaller serving from their dessert menu, and arrive with a slightly smaller spoon, so you can indulge in small-portioned bites and enjoy. They have 4 tasters from which to choose, including strawberry cheesecake, chocolate fudge cake, warm apple bread pudding and brownie mousse. They range from 110-250 calories each and have nothing but awesome flavor. Well, at least the bread pudding, as that’s what 3 of us at the table had. Bread pudding is usually a high calorie dessert and I was able to polish off an already succulent meal with only 170 calories of sugary, starchy, nothing but splendid goodness treat. 

If tasters aren’t for you, don’t worry. They also have another option if you’re looking for something larger than a taster, but not wanting to go “whole-hog” on dessert calories. Our server, Dan, offered the option of getting any of their four regular desserts as a half portion, instead of the granddaddy, 660-1770 calorie portions. The bread pudding I loved so much in a taster, would have been 1770 calories in its usual form, but is still a bit of a bargain at 885 calories. My grandmother ordered the half portion of the triple chocolate brownie, saving herself 615 calories, as opposed to the 1230 in a full size dessert (or costing herself 615 calories… however you choose to look at it). Half portions (and pricing) is definitely a great option for the calorie conscious dessert lover that wants more than a taste. 

My mother decided to go for the pièce de résistance, and for this I must commend Gordon Biersch, giving them gold stars, a trophy, top props, etc. They are currently featuring, from their spring menu, a dessert called the Chocolate Mousse Cupcake. They say a picture says a thousand words but that picture said a million calories. Oh yeah, and it also said yum. It’s a cupcake, split in half, filled with whipped chocolate mousse and topped with fudge, chocolate chips and house-made salted beer caramel. Really, what could go wrong with this flavor profile? My mother doesn’t care for mousse and wanted that item without the mousse. Actually, she realized what would satisfy her sweet tooth would be the top part (half the cupcake and all the lovely topping). Well, when in the company of a restaurant that does things right, they did just as she asked and brought her just the top and she ate every morsel (and I do mean every morsel… except for that one bite I had).

I had to give a shout out, two thumbs up, a high-five and much praise to Gordon Biersch for making our Mother’s Day weekend wonderful. Most importantly, I have to thank them for making those of us that count calories and watch our waistlines have an everyday restaurant experience that is one of knowledgeable and manageable nutrition. I can’t wait to go back, as their summer menu should be debuting any day now. Truthfully, that’s just an excuse because I’ve got more desserts to taste test, guilty free!

 

Mother’s Day Weekend Results… Drumroll Please:

If I could get my eating under control for Thanksgiving, Christmas, our Labor Day BBQ, and vacations, I might never have to do an extra workout again. I seem to have figured out Easter, my birthday and now, Mother’s Day (which lasts a weekend for my family). I know I need to get something figured out for those other days because as I get older, I’m sure extra workouts will not be an option and I really don’t want to see the pounds come back and stay – EVER. For Mother’s Day, I went in with a plan, waved my magic wand and viola, success! Dinners and Mother’s Day brunch are usually the problems I’d have during this time as they involve eating out at restaurants with terrific food, great dessert, and bartenders that know how to pour a good drink. As I stated Friday, I mapped out my eating for each day and then went for it.

Thursday – I only had to worry about dinner, which was at a local cafeteria-style restaurant. This can be tricky because all the food looks good and it is easy to want a bit of everything. It’s one thing when you see a menu and it sounds good, but when you can actually see how good the food looks, it is even more tempting. I already knew I was going to have a piece of pecan pie, as theirs is phenomenal, so my dinner was kept to a small spinach and mandarin orange salad with a drizzle of dressing (really, no more than a teaspoon) and some cooked carrots. Day 1 in the bag.

Friday – again, dinner would normally be the problem, but the hubby and I spent a quiet evening at home, enjoying cabbage and chicken soup that I made earlier in the week with a Pumpkin Spice Vitatop. No fancy desserts, no drinks and an early night to prep for the weekend’s events.

Saturday – We go to breakfast every Saturday with family, so this went per usual. I carried snacks with me per usual for my afternoon hunger. Dinner was an old favorite of mine, Gordon Biersch, which I haven’t been to in some time. I try to frequent places with calorie information available or at least a lighter option on the menu, which they didn’t use to have. Now, however, Gordon Biersch has both (but more on that in my Friday blog). I ordered from their lighter side menu, sipped a glass of wine and had one of their yummy taster size desserts. I was able to high-tail it out of there with my calories, waistline and confidence in tact!

Sunday – I faced-off with brunch and dinner. Brunch isn’t too hard as we’ve gone to this place several times and I have my one plate of food down to a science. In an effort not to create new chemistry with any of the food, I did my usual plate of food, a Dove dark promise for dessert and smiled, knowing I only had dinner left to go for this holiday weekend. Dinner was at BJ’s Brewhouse which does have calorie information available in addition to an Enlightened Entrees menu, which includes 9 entrees under 575 calories. Honestly, I wasn’t moved by this limited selection, so I went my own route and ordered a pizza. Not just any pizza, a mini, whole-wheat crust, Classic deep-dish pizza with a total of 871 calories. I had two slices and a single scoop of chocolate ice cream for dessert for a total of 605 calories.

Woot-woot! The weekend is over and I made it with my dignity and dress size right where I want them to be. I’m patting myself on the back and celebrated Monday evening with a Subway Veggie sub and a jigger of Makers 46 for dessert. I would say things go back to normal now but really, my eating this weekend seems currently to be my new “under control” normal, so I guess I’ll just say, back to work.

 

Happy (Almost) Mother’s Day!

Just like last year, this year’s Mother’s Day weekend is filled with plenty of eating out. Again, similar to last year, I’ve done my homework and I am prepared for success. One thing I’ve realized is that I do very well when I eat out; it is events at the home or in a house that seem problematic. For restaurants, I study the menu. Since many restaurants have their calorie information online, I review that information before going. I pick what I want to eat by figuring out what I really have a taste for and the best way to get that with the cheapest calorie expense from that establishment. When I don’t have a taste for something specific, I read the menu to see what is lowest in calorie and then what sounds good from that list, which is what I’ll eat. When I go to a restaurant to eat, I tend only to order exactly what I planned and eat only the portion I planned. Once we’re done eating, we pay the bill, we leave and any temptation I might have had is gone. House-held events or even just being in the house is much different. 

When in the house, food is there. Food is everywhere. It doesn’t matter if hunger exists or not, as there is always something that sounds good to eat, for which hunger is not a factor. I’ve gotten better at not bringing the temptation into the house, such as not ordering pizza when I know I don’t have the calories or not going out for donuts, no matter how much I want them. Now, when I get an urge for a food item that I don’t have calories for and that’s not in the house, I get out a calendar and plan for when I’ll indulge. This will keep my calories on track and even gives me something in which to look forward. This does work pretty well. Last time I wanted a donut I knew Sunday was going to be an extremely low-calorie day, so the donut was on for dessert. It was such a scrumptious dessert and even more satisfying when I stepped on the scale the next day. My problem now seems to be certain foods in the house. 

Every once in a while at home, I’ll get a handful of Quakes or some almonds or a 100-calorie snack when I know my calories are maxed for the day. I sometimes do the same thing if eating at a house event/gathering, thus snacking or munching on the food that sits around. I’ll walk past something and have a little nibble on this or a bite of that. The bad thing here is that I’m just grabbing these items because I had a taste for them or worse, because they are just there, but not because of hunger. Some would say, for those things in my house, to get rid of such temptations but I can’t do that. These are low-calorie, healthy foods that I do need for those occasions when I really am hungry and do have the calories available. Getting rid of the temptation is not the solution; finding something else to bide time or keep my jowls busy (remembering to snack on gum) is the answer. More importantly, working on and increasing my self-control is ideal. 

Just as I’ve changed other behaviors, this will change too. Now that I am aware of the problem, I can move toward a solution. My journey continues to take twists and turns in the road, and this is just another path for me to travel. I accept the fact that my transformation will never be complete, but I happily look back on the road I’ve traveled as I sure have come a long way. I used to be scared to eat out and now I do that with confidence. I masterfully made it through Easter weekend and even did better during my last travels. Mother’s Day weekend used to make me want to lock myself in the house, as I knew it would be met with overeating and higher numbers on the scale. Now I say, bring it on. This challenge too will be met with a HUJ victory, but for now, let me just focus on making it through this weekend and I hope I’ll wake up Monday morning to the scale saying, “Woot-Woot” (and not Wonk-Wonk-Wa)!

 

The Scale, Use as Directed

Recently a blog I regularly read discussed abstaining from the scale for the entire month of April. She learned some things about herself and her weight maintenance in the process. I found some of the things she learned to be insightful and wanted to share, as I agree with many of her points. 

I happen to weigh myself every day. This is what works for me in maintaining my weight and as she realized, something that works for her. I do understand that some people say it puts too much pressure on them if they don’t see smaller numbers soon enough, so they can’t step on the scale much. I’ve heard people say that the scale depresses them and encourages negative behavior. I’ve read articles that recommend measuring weekly or monthly or only when you think it prudent, however they feel daily is not necessary and shouldn’t be done. There are some weight loss and maintenance programs that do weigh-ins weekly and some monthly. None of these schools of thought is right or wrong; they are all just different and depend on the person. There is, perhaps, one thing I think they all have in common, the number on the scale is just a number and it is only one piece of a larger puzzle. 

The number on the scale does not determine your self-worth. It does not show how committed you are to your health, the struggles in maintaining or losing weight, muscle mass, how hard you’ve worked out, or any number of other things during your journey. It just says this is what your body weighs… at this moment. Do your clothes still fit? Is it that time of the month? Do you look in the mirror and see a better body? Have you lost inches in the waist, hips, etc.? Have you gained inches in your biceps, quads, thus become more muscular? Did you drink enough water today? Did you get enough sleep? All of these things and more, when factored in with the number on the scale could make that number have different meaning. I’ve stepped on the scale one morning to be up 3-4 pounds from the day before. I’ve also weighed myself one day and then found the next day the scale says I’m down 5 pounds. Either way, I know I didn’t gain or lose 5 pounds in a day. I use the number on the scale as a piece of information to my overall health, weight, well-being and learning. 

Sure, I know when I’ve not been good and the number is rightly up a bit. I also know when my eating has been on point. It’s those times in between that I use the data on the scale to help guide future decisions. Maybe the calories I put down from the restaurant weren’t high enough as the scale did seem to go up a bit or maybe that new workout really isn’t burning many calories. Maybe I do need to cut back on the handfuls or start measuring my new favorite snack, as it might be putting on a few pounds. I might need to tweak this, adjust that, or just wait until this week is over as it’s only water-weight. What I will not do is allow that scale to lower my self-esteem or make me doubt my progress. 

Regardless of what others do, be sure to do what is right for you. Take away positive things from weighing yourself, being motivated to continue your journey. Allow it to help in your continued learning process. Use the scale as one of many informational tools to assist in weight loss or maintenance. Always remember that you have to do what is right for you, your body, and your lifestyle. Ultimately, the scale only measures your weight and that number is just data that does not have to be permanent. This is information that can change, thus should not have a negative or gripping hold on you but be used to assist you. It is certainly not everything about you and it definitely does not define you.

 

a HUJ… TGIF!

The last couple of weeks I’ve tried out something a bit different on Fridays which has been quite successful, so I had to share. Although, I’d likely have shared even if it weren’t fruitful but luckily I’m broadcasting happy news. I only work half-days on Friday. Usually, I wake up at 4am, do 30 minutes on the exercise bike and walk 5 miles, go to work, come home and finish the workout with 30 minutes on the bike, have my soup and English muffin lunch, and then siesta for about an hour or so. The past couple of weeks I’ve used the other half of the day to lunch with friends, network, etc. I get up at 3:30am, do the entire 2-hour workout, book ending the walk with 30 minutes on the bike and head to work. I must admit, I love this free Friday afternoon time to lunch. Since my eat-out lunch is a bit larger than my normal soup and English muffin (only 200 calories), and since I’m not too hungry come dinnertime, I have been eating dessert at dinnertime and nothing else. From a calorie standpoint, this has worked out quite well. 

One thing I’ve gotten myself used to is eating what I want, not what is expected of me. People expect that for dinner, you have to eat a meal before dessert or that at any meal, you must have a certain plate of food. Dinner has to have a starch, vegetable and meat/protein or that lunch has to consist of small, “normal meals” and not something like a bowl of cereal (one of my favorite lunches). I got out of the “structured/usual eating” when I started losing weight, as that mentality caused me to eat more calories than I would if I just ate what I wanted. For example, sometimes I just want an order of fries for dinner; no burger, no broccoli, no other meat, just fries. If I had the fries with other food, it would increase my calorie intake. For me, that’s senseless when the only thing I wanted was fries. Now, I do that with my Friday if I eat lunch out. Come dinnertime, if all I want is a little something sweet, I just have dessert and likely, a night-cap (or happy hour) drink. 

I used to have to find some low-calorie dinner to eat, thus not spoil my dessert but now I don’t bother. I eat pretty healthy and monitor my protein, fiber, fruit and vegetable intake daily. Therefore, I make sure at most meals and throughout the day these nutrients are represented, thus by dinnertime on Friday if I have lunch out, I’ve gotten my recommended allowance of these groups and can indulge in dessert for the rest of my calories. 

This new Friday freedom is wonderful. It allows me to enjoy meals/food, dessert and socializing, all items on my top 10 list of things I love to do. I won’t do this every Friday, as I also enjoy my soup and English muffin lunches, followed by a siesta and some light reading (most of which ends up later in a blog). As the weather warms up, I like adding this new option. I like being able to do lunch with my husband or other friends that don’t work at my location. I’ve also used the time to lunch with people for interviews or tips on weight loss. I like my larger meal coming at lunchtime, thus keeping me satisfied throughout the day while I run errands or do other things to keep me busy, and then I get to settle in and answer my always-craving sweet tooth for a light dinner. Maintaining my weight works best when I am able to add variety to my food choices and my days. I feel a new level of health each Friday as my time is spent reading, relaxing, taking a siesta, sharing my knowledge with others or deepening my relationships with those I love most. TGIF has HUJ meaning for me now!

 

… and Cross with Protein

As I stated Friday, now that you’ve worked out, it is important to give your body nutrients and energy to prepare for the day and the healing process. Protein is what the body needs and craves for proper muscle repair. With my one-hour or more daily workouts, I am very cognizant of eating carbs to fuel my workouts and I generally get protein by eating protein bars. However, many protein bars, shakes or energy supplements in the grocery store are marketed as good-for you or health foods but aren’t any better than a candy bar or shake. It is very important to read nutrition labels prior to adding these foods to my diet. Different people and doctors have different guidelines for the protein powders, drinks, shakes and bars. I only do the protein bars and my guidelines are based on my age, nutritional levels for the day, energy levels and blood work, thus I don’t generally watch my sodium or fat intake, as I am currently not at risk or showing high levels of these. 

I don’t eat protein bars that are more than 200 calories. I eat an average of 2000 calories per day and don’t want more than 10% going to this one item. I understand the need to supply my body with protein to heal and repair muscles frommy workouts (within 1-2 hours after the workout), but I’d rather spend my calories on food I want to eat like cinnamon almonds, pizza, apple pie, or ice cream. I think 10% is a good compromise. Plus, depending on when I eat a meal and what I’m eating after my workout, I’ll have plenty of protein from my meal. One of my favorite protein bars isPria Nutrition bars, by PowerBar, at 110 calories. When I do one-hour workouts, one of these is perfect. For my two-hour days, I need a bit more to carry me through the rest of my day. 

I don’t pay much attention to the fat, cholesterol and sodium levels in protein bars. Usually, if they fit within the calorie, fiber and protein levels I prefer, the fat and sodium aren’t too bad. I at least like to keep those levels below a Snickers candy bar, especially when looking at sugar content. When I get a 200-calorie protein bar it must be at least 45 grams in weight and contain at least 18 grams of carbohydrates and 10 grams of protein. The main point for me is to have sufficient levels of protein in my protein bar. I’ve seen some protein bars that are over 200 calories and have less than 20% of your daily protein needs. I have read that most people need 50 grams of protein daily and for those that are active, especially those that do weight lifting, protein levels should be a bit higher. There’s no sense in eating a protein bar, cashing in on calories for the day but not giving the body what it really needs. 

I have a handful of protein bars I keep stocked in the house and so does my husband. I usually bookend my 2 hour workouts with a banana and protein bar. Sometimes I’ll have the protein bar before my workout, especially those early morning workouts, as they contain high levels of carbs to get me going, as well as the protein to help me heal. The banana contains amble carbs to give me energy and make sure my body burns fat, not muscle, so I’ll munch on it before or during the workout. In addition, during my workout, I may eat almonds for an extra protein boost, not to mention all the other health benefits associated with almonds (but I’ll save that for another blog). This regimen ensures I burn fat instead of muscle, helps my body heal properly, keeps me from getting hungry and eating needless other calories after my workout, and keeps me on target with calorie, protein, fiber and carb levels. What’s your perfect one-two punch? If you don’t have one, be sure to get one, as it’ll help keep you motivated and strong for workouts and promote health, leading to less injuries.

 

The One-Two Punch, Jab with Carbs…

Last week I talked about how important it is to walk before running or sprinting into high intensity exercise. I also mentioned how important it is to design a proper eating regimen or follow those given with certain workout programs to ensure your body gets proper nutrients. When doing high intensity workouts and/or working out for long periods of time, carbohydrates (carbs) and proteins are your best friends. For me, when eaten correctly, they are the difference between enjoying my workout or feeling like death. If I felt horrible after each workout, as if I was going to pass out, get sick or had no energy, no way would I continue to exercise. Therefore, eating right is a high motivator. 

Before any exercise, it is extremely important to fuel your body properly. From everything I’ve read, carbs are the recommended and body preferred nutrient. Carbs, eaten 30 minutes to one hour prior to a workout will help ensure your body burns fat, not muscle. As you know, building muscle is a grueling process so it is essential not to damage the progress made. A good source of carbs is fruits, vegetables, non-fat dairy products (like yogurt, a glass of milk, cottage cheese), or trail mix (make your own to avoid high sodium or fat content with ingredients you don’t want or need). My staple carbs are apples and bananas. The only time either of these are not in my house might be on grocery day. 

In addition to fat burn, eating carbs helps keep you from crashing or bunking as Tony Horton of P90X states. We’ve all let our bodies run too long without fuel and felt light-headed, sick, or maybe even fainted. Energizing with carbs will help you push through your workout, giving it the level, intensity and attention deserved. Even if somehow, you manage to go the distance without proper nutrients and yet not feel bad, what is going on inside your body isn’t healthy. This is a scientific fact I found out from having my blood drawn. 

Recently, I had to get my blood drawn to have my yearly numbers run (cholesterol, glucose, triglycerides, etc.). I have to fast for 12 hours prior to this, so I always make my appointments in the morning. This way, fasting is occurring mainly while sleep, thus easy to resist eating. Since this was during a holiday week, I was doing extra workouts in the morning with my usual workouts after work. I decided only to walk for 2 miles, at a 12 minutes per mile pace, as my extra workout, thus dropping the bike ride since I’d be fasting. Walking just a few miles is something I do with ease, as I don’t tend to break much of a sweat and sometimes, I do it just to get me going in the morning. I showered, got dressed, drank plenty of water and felt fine. 

When I went to get my blood drawn, the nurse was in shock at how low my sugar level was. She was terrified I was going to pass out. She kept offering me orange juice and I told her I was getting my skinny latte right after I left. She said I might fall out somewhere before I got to the latte. I kept telling her I felt fine, and I did but the reality is, my body (or at least the blood), was telling her differently. I did make it to my latte just fine but in the future, I won’t be taking those chances as the look on her face really scared me. When I got to my computer and looked up a normal fasting bloodsugar level, it said 70-99, so I see why my 59 was a bit too low for her liking. So, while I didn’t think anything was wrong, my body told a different story and proof enough that eating prior to working out is essential. 

Next up, now that you’ve properly fueled your body and worked out, give your body the protein it needs. To be continued until Monday…