I love this quote by Albert Einstein!
The Gearing Up For Summer Weight Loss Challenge is past the half-way point! How is your focus? How are your goals? Have you hit any bumps in the road? Perhaps it’s time to regroup, refocus and get moving?
A few days ago I made a comment about how I tend to eat the same things throughout the week because it is easier – I don’t have to try to figure out new recipes, ingredients, servings, and so forth. Kelly responded that it’s fine – IF IT’S WORKING. My initial thought was that it is going ok. Over the next couple days I really took a look at my eating patterns and the nutritional content of what I’m eating. I would say that I have a pretty “healthy” eating regimen, overall, but did I really analyze it? No – at least not much beyond the protein, fat & carbs percentages for the day. I knew I ate a lot of veggies and what I would consider high quality protein & carbs. I figured that was good enough. Also, has anyone else noticed that the definition of “healthy” seems to vary from person to person?
If you are using My Fitness Pal to track your eating then you have access to some general reports of your nutritional stats. I decided to look more closely at mine and some deficiencies were obvious. For example – I am almost always low in iron and calcium. I haven’t been concerned about this because I’m not anemic and I think my bones seem pretty sturdy, Ha! Still, a frank look at what I am choosing made me realize I could shift my focus a little bit. Some of my carbs have become less complex (translation – I’ve started eating a lot of bread – not that bread’s bad, it’s just not the best choice for me.) I have decided that it’s time to get back to “Is this the best fuel I can offer my body?” and bread just isn’t the best fuel! So I’m focusing on other carb options right now – particularly veggies & fruit, which also add a nice nutrient boost. This also serves as a good reminder when I’m looking for a treat – what nutritional value is that really offering me? It has helped me choose watermelon over ice cream. Perhaps that won’t be the swap you choose, but for me it’s great!
So I ask you – is your plan working? Are you willing to look at what you are currently doing and consider some changes? Let’s keep moving!
I saw this picture today and HAD to share! One of the things I’ve noticed over the last 18 months is how the small things make a difference. At my first appointment at Tri 2 B Fit I felt overwhelmed by the amount of weight I wanted to lose and questioned how I could actually change my life so dramatically. The previous failed attempts and negative thought patterns about anything related to weight loss, dieting and exercise felt like they could crush any glimmer of hope that I could change. I had made plenty of “plans” (perhaps I’m the only one who’s done this???). I watched the Biggest Loser and figured my goals should be more “realistic” since I was working full-time and was not being paid to work out 8 hours a day. So my “realistic goals” were things like “Go to the gym 6 days a week”, “Lose 10 pounds a month” and “Eat healthy – NO SUGAR, ESPECIALLY ICE CREAM”. It is important to note that I was almost 350 lbs and entirely sedentary, so 10 lbs a month should be simple, right? Why didn’t it ever work out that way? I was sure it was just because I was weak and lacked willpower. There is a lot we could discuss about those goals, but I’ll save that for another time!
In my first appointment with Kelly she told me 1-2 pounds a week of weight loss was a realistic goal. I agreed, but very reluctantly – I mean, I weighed a LOT and who wants to take THAT MUCH TIME to lose weight? I had goals & plans on hold for this! I secretly decided I’d just be an overachiever and lose more than that: win-win, right? HA! I don’t recommend doing that – I’d achieve the 1-2 lbs a week goal and be disappointed that it wasn’t more. It was an unnecessary added battle which diminished my ability to see progress and celebrate.
People who see me all the time do not necessarily see the little changes. However, even I am shocked when I see pictures of myself from 18 months ago. I recently went under 200 lbs, which was a big milestone! There is so much that is different beyond just the weight – that is just a small part of the goals.
Perhaps the “little” goal of 1 pound a week” seems too small, but little by little those pounds add up. So often it’s the little changes – the things that are sustainable, the things that we can do daily that turn into our life-changers. What are some of the “little” goals that have made a difference in your life?
Checking in on those in the Weight Loss Challenge – how is your week going? Today would be a good day for a quick review of your goals and how the week has gone! I’ve been hearing a lot about vacation gatherings and Spring Break BBQs. If you have a gathering planned and wonder what to take, this is a great option! This salad will stay fresh under the layer of dressing and gets even better overnight in the fridge!
Seven Layer Salad
- 8 cups shredded romaine lettuce
- 1 cup frozen peas, thawed
- 1 medium yellow bell pepper, diced
- 1 cup halved grape tomatoes, or quartered cherry tomatoes
- 1 cup sliced celery
- 1/2 cup sliced scallions
- 3/4 cup nonfat plain yogurt
- 3/4 cup low-fat mayonnaise
- 2 teaspoons cider vinegar
- 1-2 teaspoons sugar
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/2 cup shredded cheddar cheese
- 1/2 cup thinly sliced fresh basil
- 3 strips cooked bacon, crumbled
- Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
- Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread dressing evenly over the top of the salad (an offset spatial is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled. Make ahead tip: Cover and refrigerate for up to 1 day. Sprinkle the fresh basil just before serving.
Makes 10 servings about 1 cup each
Nutrition information: (Quick reminder – this is including all the listed ingredients – if you change the recipe it will change the breakdown.)
Per 1 cup serving:
- 110 calories
- 3 g protein
- 9 g carbs
- 5.2 g fat
Please note – the nutritional information is approximate. If the ingredients are well mixed together this should be about what you get. This goes great paired with lean protein, like grilled chicken breast!
What’s your favorite healthy side to take to a gathering?
The Gearing Up for Summer Weight Loss Challenge is already in its second week and there is some great focus and energy going on!
Here’s a simple and tasty crockpot recipe to add to your menu options. Kelly shared this recipe with me about a year ago and I’ve learned that it is a favorite around Tri! This is a high protein meal and particularly helpful when combating sugar craving or if you are feeling hungry all the time. Be sure to drink plenty of fluids when you increase your protein to help your kidneys process it well.
- 2 or 3 lbs boneless, skinless chicken breast
- 2/3 cup brown rice, uncooked
- 4 Tbsp (or 1 small can) diced green chilies
- 2 cloves garlic, minced
- 2 oz cream cheese (optional)
- 3/4 cup shredded cheese (optional)
- 1 can corn, drained
- 1 can black beans, drained
- 24 oz jar Pace Picante Sauce
Spray the crock with cooking spray. Place chicken breasts in crockpot. Add remaining ingredients. Cook on high for 5-6 hours. When done, shred chicken and mix all the ingredients thoroughly. Cook for 15 to 30 minutes to allow ingredients to come together. Serve on a bed of lettuce with sour cream or along with a salad. Enjoy!
With 3 lbs of chicken this recipe makes about 10 – 1 cup servings
With 2 lbs of chicken this recipe makes about 8 – 1 cup servings
Nutrition information: (A couple things to keep in mind – this is including all the listed ingredients (even the optional cheese and cream cheese) and the sour cream and lettuce were not included in the breakdown, so be sure to read the labels for serving amounts & calories of anything you choose to add to your meal).
I have included calorie & nutritional info for the 3 lbs of chicken and 2 lbs of chicken per recipe so you can see the difference.
3 lbs of Chicken – Calories per 1 cup serving:
- 311 calories
- 35 g protein
- 32 g carbs
- 5.1 g fat
- If you do not add anything it is 45% protein, 41% carbs, 14% fat. Adding sour cream or anything else will change the calories and the percentages.
2 lbs of Chicken – per 1 cup serving:
- 329 calories
- 31.2 g protein
- 38.9 g carbs
- 5.8 g fat
- If you do not add anything it is 38% protein, 47% carbs, 15% fat. Adding sour cream or anything else will change the calories and the percentages.
Please note – the nutritional information is approximate. If the ingredients are well mixed together this should be about what you get. If, for example, your serving has more rice and less chicken then the carbs will be higher and the protein lower.
What’s your favorite healthy recipe? Send it to me and I’ll figure out the nutritional information and share it here!
Well it has been some time since I have blogged. Lots of good and exciting things happening at Tri these days. After teaching Sports Psychology at Arizona State last fall, I decided to recommit myself to develop the Sports Psych program. It has paid off abundantly and I have been most fortunate to work with several great runners. This coming Monday, Sept 3rd, several of them will be running in the 20k US Championship in New Haven, Connecticut. Good luck girls….be mentally strong and push through the suffering!!!
We also have a new program that we rolled out last week and have several spots open in September! Information is below:
New Scale Buster Program!
Are you ready to get serious about moving the scale? Our clients that make progress on weight-loss are the ones who take the psychological side of weight loss seriously. Our newly designed weight loss program is perfect to help you set goals, bust through barriers, have your dietary intake evaluated and top it off with great cardio burns in class. Whether you have 5 lbs or 100 lbs to lose, each program is tailored to your specific needs. Our new program offers:
- Initial Bod Pod
- Initial Dietary and Weight Loss Psychology Session with Kelly
- Six weeks of 3 day a week 1-hour boot camp (Tues & Thurs Night at 6 pm and Sat. Morning at 8 am)
- Weight Loss Evaluation Session and Bod Pod with Kelly
- First Six-Weeks $485
- Ongoing Six-Weeks:: $299
Now is the time. Saying you will start a program “later” hardly ever happens. Every day you move your body and eat healthy is a day you are reclaiming your life. Don’t put yourself on hold. Invest in you now. If you won’t invest in yourself, who will?
If anyone is interested, it is a great deal and one that will move you towards your goals. Please contact me at firstname.lastname@example.org or 480-985-4613. If you sign up for September for the initial package, it will be discounted to $450! Only 4 Spots available so sign up today!
One of my new goals is to update the blog on a regular basis. Let’s hope I can be somewhat entertaining and inspiring. Happy rest of the weekend!
Great day hiking "A" Mountain
Tri 2 B Fit had its first outing in quite some time. Josh nicely gathered people to support Lisa B. in her goal to climb “A ” Mountain. She rocked it and realized how far she has come since she last completed it. The rest of us had a great time in support and I only analyzed the movement patterns briefly.
Thank you to everyone who came out and joined us. I am part of a fabulous group of people.
If two people eat the same amount of calories from the same amount of food, who is going to look better; the one who skips meals and eats the majority of their calories in one sitting, or the one who eats throughout the day? Answer: the one who eats throughout the day.
When we skip meals our body goes into a calorie deficit, or a starvation mode. When this occurs, our body will reserve the fat stores and use muscle glycogen stores as fuel. So the idea of skipping meals to lose more weight is true in the sense that you are losing muscle mass and not fat. To avoid this common diet fallacy, it is good to review your daily eating patterns as far as when do you eat and how much. To lose the most amount of weight, eating more at the beginning of the day and less at the end will help your body burn more fat and less muscle. Your body will also have more energy for the day’s needs and this eating schedule can even help with health benefits such as lowering cholesterol. Many diets try and make the weight loss goal more complicated than what it is by adding strict rules to meal times and food variety. Maybe for some this will work, but not everyone loses weight in the same fashion. Take the next couple of days to review your eating schedule, make the necessary changes, and see if your day and your waist line improve by re-organizing your calorie intake.
About two and half months ago, Dee Burton re-joined Tri 2B Fit with a goal to increase overall muscle strength in order to confidently waterski during the Summer Lake Powell trip of July 2011. I am pleased to announce that last week the goal was achieved and limits were erased. Dee felt that he was able to get out of the water with ease, had the strength to stay up, felt stable across the water, and most of all, had fun waterskiing like a champ! I am also pleased to share that not only did Dee waterski, but while on his waterskis, he was jumping the wake and making hard cuts to really push the speed; he was waterskiing with style. Dee, congratulations for completing your goal! The sweet feeling of success from accomplishing personal goals is the best motivator to fuel future goals and desires, keep up the great work!
Did you know your eyes play a big part in how much you eat? Our Weight Loss Camp learned Friday how big a part they take.
We covered three major roles our eyes play:
1.) Size matters: Our eyes tell our mind whether something appears to be large, small and so forth. If we place our dinner on a large plate and then put the same amount of dinner on a small plate, which plate would appear to have more food? The smaller plate. It is best we place our meals, drinks and dessert in smaller dishes. This gives us the perception that we are in fact getting more. We then will feel more satisfied, even if in fact we are not getting as much food. We still feel good about it.
Which has more?
2.) Variety is on the dark side: When variety increases, people eat more. Having a variety of food makes us think we will enjoy the food more. Think about being at an ice cream shop where we can choose between a variety of flavors. How often do we just choose one flavor or nothing to mix into our ice cream? We like variety. One study showed that when people were offered three different types of ice cream, they ate as much as 300% more than when they offered only one type.
One scoop of each please!
3.) Looks good, tastes good: People consider appearance more than taste when deciding how much food is worth and whether or not it is worthy of consuming. The more appealing food looks, the more delicious you think it is.
Fancy, so it must be good!
Other than the look of food, what other factors affect your opinion of food? Becoming more aware of your emotions and what affects how much you eat is important.
Remember, measuring your portions can be an accurate way of consuming the right amount of food for weight control. Be conscientious of how your eyes affect how much you consume.
Do I spy chocolate cake?
Weight Loss Camp is rocking! This class is growing with 6 people as of this Friday July 8th and the people in my camp are progressing into healthier lifestyles.
This is for you Penny!
Whether they are finding ways not to emotionally eat, finding a happier place in their life to go to when the world seems to be crashing down or they are taking an initiative to be good to themselves week by week; it is happening!
You guys Rock!
I am excited to teach such an awesome camp and to help those better help themselves. The campers have also created a great atmosphere amongst themselves and are the kind of people you want to be around!
Perhaps I am missing my campers since we all had a nice vacation break, but I would like to give a shout out to them all for making positive changes!