Tasty Turkey and Taters

These burgers were really good to me! I did add a little salt for taste to the top of the burger when I finished cooking it, but not much. Ellie Krieger is big on adding salt just to add taste or flavor and NOT for seasoning. My son ended up not liking the red peppers in the burger after eating about 1/2 of it...he wanted me to make sure I let you all know-lol. Me on the other hand, I loved the burgers...tell me what you think.

THE UGLY TRUTH!!!

Anyone for a glass of milk? Yeah...I know, not funny, but WITTY (I think)*chuckles*

I was reading an article yesterday sent to me by the "Clear Advisor" (lol), and I ran across some starteling information about MILK. I know you're thinking, "Milk? Here we go again". It seems like every year there is a study that suggests cow's milk is bad, then another that suggests that it's good for you and helps in weight loss. The battle is ongoing...I mean, we're talking about the same people who had to get a Supreme Court ruling on whether a tomato is a fruit or veggie (so sorry I missed that debate *snaps*), so....

Anywho, I'm not sure if it's good or bad for you, but I'm trying to see the perks of drinking it, check out this information I received from WebMD yesterday in an article strongly entitled "FOODS THAT CAN WRECK YOUR DIET"...sounds DEVASTATING, right? :

Whole Milk (3.25%) = 150 cal., 8g fat, 5g sat. fat
Reduced-fat (2%) = 130 cal., 5g fat, 3g sat. fat
Skim (nonfat) = 80 cal., 0g fat, 0g sat. fat

If you'll note...per serving, reduced fat milk has more than 1/2 the saturated fat of whole milk per serving, so you're really only cutting it down my 2 grams of saturated fat when drinking it...may not be worth it when you consider taste. So now, I'm considering doing a mix of skim and reduced fat until I actually like skim...that's a battle in and of itself. May end of up going soy (and broke :-( all at the same time).

PHYSIOLOGICAL DIFFICULTIES

You guys ROCK!!! I appreciate all your support and your encouragement in my struggle with losing and eventually maintaining my weight. I'm still having a very hard time being able to continue to commit to doing one workout program for any given period of time. So, in effect, I'm finding things that I love and moving forward! I'm not going to allow this to stagnate me. Check out the video below:

Interval Yo Butt Off!!!

SN: I like the title of this article, so I'm going to keep it, but...having butt is the new black, so don't take that literally-lol- moving along (this is so off topic).
*Picture from the New York Times*

This week, I took a chill from the P90x...okay, not a chill, more like a full sabbatical (from certain DVDs). I've become slightly bored from the repetitiveness of the DVDs. I'm not sure what's wrong - I've done the same kind of thing at the gym for months at a times and I've had no issue with it. I've done 3 P90x (one is the abs) routines this week in between my days of walking (5 days BABY, YESSSS!!!). However, in my haste to find a quick fix to jazz up my routines, I've been "lead to the water" by friends a research to interval training.

I've taken my walks to a new level this week by adding light jogging and squats. These burst of energy will boost my endurance and my body's potential to burn fat. In track terms, I've been walking the "straights" and jogging the "curves" ...or is it the other way around -anywho, you get the gist.
According to the article in the New York Times:

After interval training, the amount of fat burned in an hour of continuous moderate cycling increased by 36 percent, said Jason L. Talanian, the lead author of the study and an exercise scientist at the University of Guelph in Ontario. Cardiovascular fitness — the ability of heart and lungs to supply oxygen to working muscles — improved by 13 percent.

Check out these videos I jacked (lol) from YouTube below.... (I know she's a little cheesy, but aren't most trainers? Besides, I love how she makes it fun, so view all her videos on YouTube. This is interval walking, but intervals can be applied across training routines. Interval walking is cool because you can add whatever burst of energy you like to your routines). Between walking the straights and jogging, I'd do a minute of squats...very cool stuff.

QUICK TIPS: SALAD CHALLENGE

This week, my son and I are chowing down on the salad...and I mean that literally. I've challenged us both to finishing a collosal bowl of veggies by the end of the week. We're doing great so far & we've passed the 1/2 finish line. It included two bags of salad (spinish & romaine lettuce), 6 oz of bing cherries, baby carrots, 2 hard boiled egg, 2 tbsp of shredded cheese, 2 tbsp of bacon bits, and 2 tbsp of sunflower seeds. EVEN with my plung *sobbing histerically* on Monday, I really believe that this challenge has helped me to maintain (not gain) my weight during this week. We'll know for sure by the end of the week.

DIET BUSTERS

*Yep, I feel like I ate this whole turkey*

As I'm going in and out of the office to my various breakfast and lunch meetings, I am confronted with selecting meals that align with my goals in weight loss. However, sometimes, lunch is provided, which means that I have to select from a certain box sandwich and choose which sandwich would be best. My mind always goes to turkey and chicken options, but I'm find this week that those are not always the best alternative.

On Monday, I felt good, excited, unbreakable...I quickly learned that humble pie isn't so bad *mumbles*. I'd decided to develop a strategy before attending my all day workshop. I would just bring healthy, low fat snacks, and TONS of water to brace for the prearranged lunch. My snacks consisted of one of my tasty Ellie Krieger Energy Bars, a banana, a fruit cup (35 cal), and a fruit salad consisting of watermelon, 7 cherries, and 7 blackberries (mostly because they are too expensive to eat so many at a time). This was a meeting on health, and I came knowing that our options would be healthy choices AND, I was right ... well sorta.

I selected the Panera Sierra Turkey Sandwich and honestly, I decided that this meal would just be an all day meal for me...half for lunch, half for dinner, half the cookie, blah- blah- blah. Upon reviewing my day, I found out that I'd eaten a 970 calorie sandwich!!! For me, this is NEVER okay!!! Not to mention the fact that the sandwich contained 1,970mg of sodium (my full day's worth) & lets not even talk about the chips or cookie!!! I just tasted the chips, but between lunch and dinner, I ate most of the cookie (shared the rest with my kiddo). I was dumbfounded and quickly learned to be careful with supposed "healthy" sandwiches. Upon reviewing their site, I found that sandwiches was strategically placed at the end of the list...it was the only option not in alphabetical order. I feel tricked...bamboozed...mad as a bull in a red room!!!

If you have a choice in the matter and you just have to have a turkey sandwich, please select the Smoke Turkey Sandwich...although, the sodium intake is about the same. They also have some of the tastiest soups and salads around....but watch the ingredients and pay close attention to what you're eating. This is my first time eating Panera, and to be honest, it was the BEST sandwich I'd ever eaten, but it was not the best food option. I did have a choice of the roast beef sandwich, and would have been the better selection. MORAL: just because it's turkey/chicken, doesn't mean that it's the best option.

Evaluating the Evaluator

*A creative take on reflection, hmmmm*

Last week, it was very hard for me to focus on my P90x routine, so I’m going to do this week over. I did 3 routines, but did not do the other 3 (yes, Yoga was included in that). I sometimes feel as if I get to the Yoga portion and then I stop wanting to do the remainder of the routines after it. So, this week, I’m going to do my “Yoga On the Ball” routine as opposed to the P90x Yoga routine. I did get in one day of walking, and one day of dancing, but they don’t really count – those are just extra routines.

Also, as far as eating is concerned, I spent many days out of the office last week, hence I did not log much of my food. If you ask me if I ate pretty well, I’d say I did “okay”, but I still have issues with picking food when I go out to eat. Sometimes, eating ½ a meal at every restaurant means nothing when you eat out for every single meal. Last week I was tried because I had both breakfast and lunch meetings all week. IT would have been interesting had I logged those days just to see the damage I’d done. As of today, I’ve gained 1 whole pound… L

REFOCUS…although this week will be filled with the same appointments (breakfast and lunch), I’m going to log all my calories and make sure I report them to you the next week. This week is something new and I’m determined to fight the good fight and move forward with my endeavors…Today, P90x, tomorrow…(boot camp, biking, jogging, Zumba, Insanity – you decide)!

QUICK POST: SOUTHERN FRIED GOODNESS…

*see the shallow olive oil"

Sunday, I REALLY felt the urge for some fish and I did not want to overdo the salt. I decided that I would make some oven-fried grouper and some pan-fried grouper with the same seasonings to see the difference in the taste. I even added my handy dandy wheat germ to the mix…and guess what??? There weren’t any notable differences in the fish. Because I pan fried some fish, I made sure to use a shallow amount of olive oil in the pan. I used Ms. Dash seasoning because it has NO sodium. Furthermore, I get all my sodium in hot sauce and mustard. If you just hate Ms. Dash, then use lemon, light salt, and pepper for flavor or eat half of a fish with a fish fry batter (mostly so you can monitor what you’re putting in). I decided to make a water/hot sauce concoction to spread the sauce a little more. Hot Sauce has 240mg of salt in it per tsp- OUCH!!! Mustard had significantly less at 55mg per tsp. All in all this was a tasty dinner!!! I paired it with a huge salad – yummy!

Energy Bars...My all day snack!!

I cooked a batch of Ellie Krieger's Energy Bars just the other day. I have to admit, when I ate my first energy bar from the batch, I did not like them!! BUT (thank God for "buts" ;-)) when I ate them the next morning, they were really good. Then, they just got better and better til finally, I was carrying them around in my beautiful new shoulder bag nibbling all day. My son even likes them and eats them for a snack when he comes home from school. I feel full after eating them, and just a small bite holds me over for a good period of time. I really hope you all try this tasty recipe...let me know what you think.

SN: I had one of those "FULL BARS" the other day (the ones that fill you up so you eat less- not the ever so tasty Ellie Krieger Bars) and I almost threw it out of my moving car. I literally gagged- not very cute at all!! I had the apple cinnamon kind. If you've found a different flavor that taste better, let me know. My co-worker insisted that I try one so I did...not a good decision.

SNACK RIGHT: Part III

I don't even have to say anything and you all know this just looks right! I got this pic from a good friend's page. He's so frickin' healthy, it just makes me sick! Check out his "Run This Town" page by clicking on the hyperlink (one of many of his pages).

He did a personal training session with me once for about 30 minutes...it was supposed to be an hour long session. Mentally, it was great! Physically, I passed out on the floor...yeah, I meant that quite literally-seriously! I was on the floor of Legend's Gym in Tallahassee, Florida with about 10 personal trainers floating about (and snickering after they found out I was okay) all asking him what he'd done to me. He was very professional, he didn't laugh right then, but later...I'm sure he cracked his side laughing at me-lol. Not to mention the onlookers who were thinking "DANG...when can I get my session in? He doesn't play." Or they were thinking "run for the hills" and X'ed him off their personal training list. I think I was like 214 lbs then. Very memorable, funny story...

Working my SHARMS... (shoulders and arms)

Here is a little of my Shoulders and Arms workout from my routine. I actually have about 15 exercises and this is just about 6 or 7. This was last week, so I’ve done this particular workout about 4 times now. This workout, Plyometrics, and Core Synergistics are my favorite. I kind of wish I could just do those all week long with a little X Stretch, but I’m pressing forward with my P90x Classic Workout.

I’ve had several revelations, hesitations, un-revelations, speed ups, slow-downs, complaints, gripes, hang-ups, hold ups, screw ups, and mess ups BUT overall, I’m elated that I began this workout. This puts me on the right track, but to be honest, I don’t plan on working out 7 days per week when this is over. After I lose 20 more pounds, and tone up, I really am working on modifying my diet so that I can maintain my weight. I believe my diet is the most important change that I can make this year. A few years ago, I was working out a total of about 6 months per year…3 months here, 1 month there, 2 months later on. But last year, I worked on 9 months out of the year. Somewhere in those three months that I didn’t work out, I gained 15 pounds…how is that for a wake up call?!?

Food…diet…eating right – all so important, so I’m going to spend the next few days researching more on how to eat for life. Now hopefully, I won’t do this research when I should be working out (back on my Exercise A.D.D.) *I’m kidding*

Day 28...me likey!

I can't complain...I can honestly say that I'm loving how I look and feel. I have more energy, I feel empowered, and I'm down a full 7 lbs. My true goals for these three months was just 20lbs, and I'm well on my way. I'm proud of myself, but I have a long way to go. Check out some pics of me and my clear skinned friend-lol

(FYI...Mufasa is the father of Simba from "The Lion King", he was a sexy beast-ha!)



I honestly believe that I could have been down at least 5 more, but food and eating right is important. I'm going to be more conscious of what I eat because I honestly realized that food is 85% of my weight loss. For some people, it's the absolute opposite, but I've found that for me FOOD "weighs alot".

FINALLY...and the BEST...my boobies are so much better!! Must be something about those push ups, but I'm thoroughly impressed about that anti-gravity defense mechanism (my new name for bogus amounts of push-ups) :-)

PART 2: SNACK RIGHT (the sugar rush)

If you're anything like me, you have a huge problem with eating sugary snacks. My sugary snacks usually have tons of sugar, so upon recommendation from a wonderfully healthy (almost) academic advisor that hails from the best University that sits on the highest of 7 hills in Tallahassee, Florida (if you don't know...look it up,lol) - I digress - He told me to try to find things that are under 5g of sugar. To myself, I thought that this was easy, but upon shopping, I found that this is one of the hardest things to do.

Don't get it wrong...if I want Rita's Italian Ice, I'm getting Rita's, and if I want ice cream, I'm getting ice cream, but I will not allow these items to invade my snack box (It would be kinda messy anyway). Remember: Moderation is key!! So, here are two items that both are 5g of sugar per serving, great on calories, and low on sodium. I even found one with some fiber and chocolate for my "choco lovers". ENJOY!!

EXERCISE A.D.D.

Comic borrowed from: An Unrehearsed Riot

I know you all are laughing at me, but I think I have a problem...I wanna do every exercise and end up doing nothing. I wanna dance, I wanna do my routine later, so wanna read about exercising, I wanna prepare a healthy snack, and I wanna save the whole world, and I wannd do all of this before doing my P90x routine at 5:30 in the morning.

I've fallen off the 7 days a week exercise routine. Last week, injuries and excuses (my exercise A.D.D.) cut me down to two days of ab work, two days of upper body workouts, plyometrics, and a day of light walking. Basically, that does NOT equal a 6-7 day P90x workout. But...I did figure out a dynamic plan to combat world hunger during my morning thinking session (when I should be exercising).

Then on top of it all, I had become slightly discouraged because I can't seem to walk my happy butt away from the scale. Due to bloating this week and last week, I should have just walked away...(in my best Forrest Gump), but "stupid is as stupid does". THEN...the absolute worse - I felt myself waddling as I walked this week, and it isn't because I'm working on creating a new trend. Imagine: 5-2, 164 lbs, waddling around the pond...screams duck (QUACKKKKK, QUACKKKKK) to me.However, that stumble required me to look at my weight loss, & evaluate my eating habits.

SO HERE's the POINT OF MY SHAMELESS RAMBLING: I had to keep doing something. To that end, I had to squeeze in walking at my son's track practice. It gives me the time to think (about "world peace"), and the drive to push that waddle aside. Instead of sitting down and watching my son at track practice, I got my butt up and walked around the field for the full 1-1.5 hours he's getting his run on. MORALE: I can have A.D.D. and get my walk on all at the same time (I know, I created the cure for craziness-lol).

SNACKING RIGHT: Part I

This morning I made Tuna and I’ve been told it’s the perfect snack…lookey-at-e-whatti-found-e (yeah, nerdy, anywho): I decided that I’d do my own recipe and divide it into 4 snacks. I had 2 cans of tuna chunk light in water (totals about 8oz), 1 tbsp of light Mayo, 1 tbsp of sweet relish, & 1 hard-boiled egg. Now, this is where it gets tricky, I had to figure out by hand how much sodium, calories, sugars, and proteins were in this snack. I’m not a chemist so this could be wayyyyyy left field because I don’t know how certain foods react with one another (sometimes causing higher calories, etc), but this is my calculation:

How is this for tasty , filling, and healthy?!? Now, when adding crackers, I decided to go with 1 serving of Honey Butter Ritz cracker which contains: 80 calories for 5 crackers, 70mg of sodium, 2g of Sugar, and 1g or protein. I paired all of this with a piece of fruit (apple) and I have a snack that’s less than 300 calories, great protein to feed my developing muscles, and low in carbs (sugars). Hope you try it out! Tell me what you think.

SNACK-TABULOUS!!

Yesterday, I was talking to my friend & brain behind my namesake, and we began to inquire as to why I hadn't lost as much weight as I would have wanted to by now. The first place we ventured...my food. Since I had been keeping a log of what I eat at www.livestrong.com, we were able to log on and view my full diet. I hope you guys can view it too...I'm working on how you can do that now- if not, know that I tried my best!-lol

What we uncovered were high amounts of salts and "surprise surprise" *sarcastic* sugars. This called for adjustments on my part because I refuse to workout this hard and not see the weight loss I want. I'm trying to get my "fine" on!! I want to be able to look in the mirror and say, "I'm not a lesbian, but I'd do her!" So, because of this, I'm starting a series on eating good snacks, because some of my snacks contained insane amounts of sodium, with some days spiking to over 1000mg (in one snack session)- what can I say...I love pickles!

The Mayo Clinic recommends "not exceeding the range of 1,500 and 2,400 milligrams (mg) a day for healthy adults". Honestly, the breakdown of sugars and carbohydrates is very complicated, so you will have to view the Dietary Guidelines for Americans at: http://www.health.gov/dietaryguidelines/dga2005/document/default.htm . For me, I'm considering between 32g and 40g of sugar per day. It'll take a séance to get me any lower than that right now. Hope you enjoy the series!

LIVING STRONG

Hi Friends!!! This morning I wanted to talk about my new diet buddy. Her name is www.livestrong.com . This has been an excellent resource for me because I’m able to log in (for FREE…btw FREE is also a good friend of mine) on and document everything I eat for the day. This may be considered hard for some people, but it has helped me be more conscious of what I put into my body. One day last week, I ate boneless butter garlic and lemon pepper wings….yum (I’m salivating, pardon me)!! Surprisingly, my fat intake (not protein) equaled about 40% of my diet for that day. Talk about dumbfounded!!

NOW GET THIS!!! The best thing about this site is that you can choose how much weight you want to loose in one week & it will give you a number for the proper amount of caloric intake. IT can’t get any easier than this! I’m not going crazy so I selected 1.5 lbs per week. That is about 6-7 lbs per month…over a three month period you can start calling me by my alter ego…SATIA (that short for insatiable)!! Yep, I said it!! I’ll let you guys know next week how this goes for or against my workout regimen.

So now, even on my free days, I’m conscious of what I’m eating – it may not be the perfect step, but it’s certainly a step in the right direction for how I want to live my life. It takes me about 10 minutes in the morning to enter everything in my lunch bag, including breakfast. So, by the time I leave work, I know what I can eat for dinner. Even if I’m not able to log what I eat that night, I go back and do it the next morning. Also, I enter everything I put in my mouth…gum, peppermint, vitamins, chitosan (fiber pills), etc.

According to the Mayo clinic, you should be eating about 15-35% protein (20% for me), 20-35% fat (20% for me), and about 45-65% carbohydrates (about 60% for me). REMEMBER: your proteins should be from beans, lean meats, and seafood; your fats should come from nuts, olive, canola; and your carbs should come from whole grains, fruits, veggies (not from cotton candy, red velvet cheesecake, and candy bars…although that sounds excellent). HOWEVER, this leaves lots of room for moving around and juggling food, so that you ensure that you’re eating properly.