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Back to Tracking

I’m back on Calorie King, tracking my food.  And it is NOT pretty.  Not at all.  On Monday I ate 2800 calories.  Seriously.  Seriously.  According to my nutritionist, I should be “allowed” 2600 calories (which seems insanely high to me), so the fact that I went ABOVE that is inconceivable to me.  Without really having all that much that is out of control…  Unbelievable.

I’ve done fairly well the past few days, but still really surprised at how much I’m eating.  And how different it has been from how I ate before I got pregnant.  It doesn’t FEEL all that much different, though.  It’s not like I feel like I’m allowed to eat all these things that are so yummy, and fatty, and high in calories.  I still have the guilt.  But I still give in to it.  And that’s got to stop — not a diet.  I’m not trying to LOSE weight (of course), but I really can’t keep eating the same way that I have been.

All that said, we leave tomorrow for Maui.  I’m not going to go crazy with calorie counting there, but I’m also going to make sure that I don’t just throw all caution to the wind and inhale everything that I see.  It really is a good thing that I can’t have a Mai Tai!  But, I’m a sucker for ‘mocktails’, and will need to reign that in a bit…

2012 Goals for a TinyLaLa

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HAPPY NEW YEAR!

2012 Starting Stats:

Weight: 213.6

That’s significantly up from last year at this time.  That said, I’m stronger, and leaner than last year — which tells me that I’ve gained muscle, but haven’t necessarily lost enough fat to make a difference in my weight.  That will change this year!

My trainer will do my body fat and measurements on Tuesday – check in then for a TinyLaLa Check-in!

2012 GOALS

Weight Loss and Body Fat:

  • Weight: 170
  • Body Fat:  25%
  • Waist:Hip Ratio: 0.7

Nutrition Goals

This is where is really need to bring things in.  I haven’t been tracking my food, and haven’t been making good choices.  Thus the 6+ pound weight gain over the past 3 months.
  • Track all food that enters these lips via Calorie King
  • Eat clean
  • Plan meals weekly

For at least the first month, I’m doing a sort of detox.  Really, I’m just eating the way that I should be eating.  No cheating.  Will reevaluate on Feb 1:

  • Lean protein, vegetables, natural carbs (eg, millet, brown rice, quinoa, etc.)
  • Red meat no more than 1 time per week
  • At least 2 nights per week = Vegetarian main dishes
  • Salads!
  • No alcohol
  • No snacking just prior to dinner, No seconds, No dessert (unless it’s fruit)
  • At least a gallon of H2O per day
  • No eating out – unless it’s the salad bar at work
  • Herbal tea, not coffee
  • No dairy except Greek yogurt

EXERCISE GOALS

  • Move my body at least 6 days per week
  • Strength train at least 2 times per week
  • Pilates at least 1 time per week
  • Swimming at least 2 times per week
  • Cardio, cardio, cardio!
  • Use the at-home elliptical as more than a dust collector!
  • Take the pups for a walk at least 4 days per week

Other Goals

  • Spend less, Save more
  • Go see more movies, theater, and live music
  • Blog at least 2 times per week
  • Spend at least 20 min per day picking up the house, etc.
  • Finish projects:
    • Knitted blanket
    • Crocheted blanket
    • Photo albums from Africa
    • Photo scanning
  • Watch less TV
  • Use all the food from our CSA delivery
  • Spend more time outside
  • House
    • Redo pool & backyard
    • Redo 2 bathrooms
    • Repaint house
    • Replace cabinets

What that means:

  • Planning!
  • Preparation!
  • Willpower!

Cheers to 2012 being the Best.Year.Yet.

TinyLaLa Check-In

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It has been quite a while since my last TinyLaLa Check-In.  Yikes.  A really long time.

And frankly?  Not much has changed.  Well, with my weight, anyway.

Lots has changed in my life.  If you’re a bit behind, check out this morning’s post.

And yes, I realize that this is my third (third!) post today.  Don’t count on this trend continuing.  This is not who I am.  Nor who you want me to be.  ‘Cause I’d get really boring.  And start musing about how weird it is that we have animals living in our house, that we feed & pick up their poop for them.  Yep, things like that would start coming out if I blogged even more than once a day.

(Who am I kidding?  That might be a blog topic next week…)

Anywhoo – back to the TinyLaLa check-in for Monday, 7 November.  Dun dun dun!

  • Morning weight:  205.4
  • Afternoon weight:  207

So, since the 26th of September, I have lost:  4.5 pounds (since that weight of 211.5 was taken in the afternoon).  That’s a loss of 3/4 pound per week.  Kind of weak.  But still better than 3 pounds total.  Or a gain of 3 pounds (yes, that’s happened — quite easily, thankyouverymuch).

And, this afternoon I finished my work-out calendar for the rest of the year.

  • Scheduled swimming?  Check.
  • Scheduled Pilates?  Check.
  • Scheduled workouts at the gym on days without the trainer?  Check.
  • Scheduled trip to Vegas.  Check.  <– Oh, woops.  Probably not much “good” stuff happening then, I’m afraid.  Maybe a hike.

Now, if I STICK to the schedule, I’m guessing that we’ll see that scale go down!

But, what will REALLY help that scale move, is if I continue to log my food.  And, hopefully, pre-log the day.  That was a lifesaver today.  I knew this morning that I could not have a certain item for a snack because I had already pre-logged my food.  Genius.  Pure genius.

As for food, I’m targeting 1350 calories (with a 150 calorie either way “buffer”).  Broken down by:

  • 45% protein = 630 cal from protein based off of a 1400 cal a day
  • 35% Carbs = 490 cal from Carbs
  • 20% essential fats = 280 cal from fat
In CalorieKing, you’re able to set targets for your nutrients, so my targets for these are:
  • Protein:  630 calories / 4 calories per gram of Protein = 158 (!) grams of protein per day
  • Carbs:  490 calories / 4 calories per gram of Carbs = 123 (!) grams of carbs per day
  • Fats:  280 calories / 9 calories per gram of Fat = 31 (!) grams of fat per day
Note the exclamation points after each of these…  That protein is so HIGH!  And the carbs & fats are so LOW!  It’s been quite a challenge to EVER get this in.  And, I can’t say that I have.  Until today, my friends.  This whole menu-planning, pre-logging, exercise like a crazy person, WILL pay off.  It has to.

Small > Big

Yes.  I know math.

But hear me out…

I made the realization this week (not sure why it took me this long!) that I was not, in fact, going to meet goal weight this year.  Not that this should be such a surprise, but it still kind of hit me.  I realized that the most that I could possibly lose by the end of the year is 30 pounds.  And, frankly, that’s a crazy stretch.  Like ca-razy.  I can’t remember the last time that I actually lose 2 pounds per week, let alone 10 pounds per month.  I know that 10 pounds per month isn’t a whole lot, and it isn’t unhealthy, but my body just won’t let go of weight that way.

So I started think about why.  Why can’t I consistently lose 10 pounds per month?

I started to think about my Aunt, who has recently lost over 45 pounds in 14 or so weeks.  I am so pleased that she’s been able to lose weight; however, she had some pretty big changes to make.  She was focusing her food on processed stuff.  She didn’t “shop the perimeter”.  There were very few fresh (or frozen) fruits or vegetables in her diet.  She used food as a prize.  She didn’t know that it was important to eat smaller meals, and do so every 3 or so hours.  She favored high fat cuts of beef to chicken, seafood, or turkey.  She ate out regularly, always choosing the most decadent thing on the menu, as a celebration.  Even if it was a random Tuesday night.  She made things like white truffle oil macaroni & cheese.

My goodness was that good.  But when she sent me the recipe, I deleted that email.  Because I knew that there was no reason that I needed to ever make that meal.  None.

Oh, and she did not move her body.

The thing is:  She needed to change everything.   So when she started making relatively easy changes (says me – I’m sure she’d remark something much differently!), the weight started coming off.  Immediately.  Cutting out salt didn’t hurt – according to my mom, she lost 11 of those 45+ pounds in the first week, which I can only attribute to water weight.  But it’s kept falling off of her!

And I’m jealous.  Because I have made the “right” choices for years.  I have followed her “diet” (don’t even get me started on “diets”) for years.  YEARS.  And I am 211 pounds.  I just cannot wrap my mind around this. 

So then I was really asking:  WHY?!?  What am I doing so wrong that I’m still this size?

And while some of the reasons that I came up with came out as excuses, I legitimately believe that I cannot physically lose 10 pounds per month because I don’t have the ability to cut that many calories.

I have not been logging my food the way that I would like to.  But I do know that more often than not, I make good choices.  I do not eat fast food.  I limit fried food.  I eat fruits and vegetables and lean protein.  I enjoy healthy food more than unhealthy food.  I steam my meals, or eat them raw.

But, I eat too much food, and need to make changes in my portion size, even for healthy foods.  I also tend to make small choices that are adding 100 to 200 to 300 extra calories to my day.  But, even cutting an extra 300 calories per day from what I eat now, that only adds up to 2,100 calories per week.  And we all know that 3,500 calories = 1 pound.  So I need to cut about 1,000 calories per day to lose 2 pounds a week.  Even with a few ‘bad’ days, my caloric average intake is about 2,000.  So to cut 1,000 calories per day would be a 1,000 calorie day.  Which is not healthy.

Add in my exercise:  at least 60 minutes, 4 days per week of cardio, lifting, Pilates, or swimming.  As my trainer says, I have the exercise thing down.  But I’m trying to increase my burn, because I don’t have enough calories to “play with” in my food.  Up that to at least 5 days per week, and add in a few 2-a-days.

So moving forward, I’m incorporating small changes.

Small change + small change + small change = BIG change  

And because I can’t make big changes to the way that I eat or how I move my body, I need to do all that I can.

Changes that I’ve made so far:

  • Choosing grapes as my oatmeal “topping” instead of granola at breakfast yesterday
  • Choosing water over a flavored iced tea at lunch yesterday
  • Eating only my banana for my snack in the afternoon, instead of having the apple as well
  • Walk across campus to meetings, instead of dialing in
  • Grapes with my sandwich for lunch, instead of Baked! Doritos
In each of these cases, I had to stop.  Think about what I wanted.  And make a different choice than what I wanted.  But then when I had the other choice, I wasn’t deprived.  Actually?  The grapes instead of granola?  Better.  The apple?  Would have been too much.  The Doritos?  They make my tummy hurt.  So in the end, I made the choice that I needed to make.  And I made the choice that I really wanted in the end.
I’ve set a target, with my trainer, to lose 1.5 pounds per week until the end of the year (and moving into the New Year).  Ahhh, I can’t believe I’m already planning the New Year!  Over the next 13 weeks, until the end of the year, I envision a number of other changes in the way that I make these choices.  Are you ready?

What are some big or small changes that you’ve made that have made the most difference in your weight loss?

Winner, Winner… Fish dinner!

I’ve thought a lot lately about the best ways for me to make sure that I hit my weight loss goals this year.  And basically, I have decided to keep doing what I’ve done recently:
  • Eating on plan
  • Working out
  • Staying positive
  • Focusing on myself
  • Blogging!*
* Sorry, kids.  You can’t get rid of me that easily!

Boneless, skinless Tilapia? Really?

I know that I need to get a bit more creative in the kitchen.  And by creative, I mean I need to try to make more simple meals during the week – with a plan!

So, in planning this week’s meals, I chose all new recipes.  Last night’s was a complete hit!  Super Yum Sauce was still good at lunch today.  Yes, it’s that good, folks.  I could lap it up.  Seriously.

Tonight I had planned on this fantastic tilapia recipe…

Pre-baking: Check out those chunks of garlic! But, it was perfect - not too much!

When buying tilapia, there are a number of different options out there.  However, only farm-raised USA-grown tilapia is considered sustainable from the Monterrey Bay Aquarium Seafood Watch.

TILAPIA

© Monterey Bay Aquarium
SEAFOOD RATING MARKET NAMES WHERE CAUGHT HOW CAUGHT
Tilapia Best Choice: These fish are abundant, well managed and fished or farmed in environmentally friendly ways. Izumidai U.S. Farmed
Tilapia Good Alternative: These are good alternatives to the best choices column. There are some concerns with how they are fished or farmed – or with the health of their habitats due to other human impacts. Izumidai Brazil, Costa Rica, Ecuador, Honduras Farmed
Tilapia Avoid: Avoid these products for now. These fish come from sources that are overfished or fished or farmed in ways that harm the environment. Izumidai China, Taiwan Farmed

Source

I think it’s extremely important to buy sustainable food.  And for me, fish is one of the easiest.  If you shop at Whole Foods, they have a little sticker on the tag of the fish indicating where it came from and if it’s sustainable.  My local grocery store, Sprout’s, indicates where everything came from, and whether it’s farmed or wild.  Using either the Seafood Watch App on my iPhone or Android, or the Seafood Watch Pocket Guides, I find it really easy to make a great choice that I know is better for the environment and healthier.

Greek Tilapia Florentine
Adapted from Clean Eating Magazine 

  • 3  five oz Tilapia filets
  • 1 Tomato, chopped
  • 3 Cloves garlic, thinly sliced
  • 3 tbsp chopped fresh parsley
  • Juice of 1/2 lemon
  • 4 Green onions, chopped
  • 2 Cloves garlic, chopped or pressed
  • 1.5 tbsp Olive oil
  • 10 oz Baby spinach
  • 1/3 c Low-fat Feta cheese

Sautéing green onions...

  1. Preheat oven to 350*.
  2. Lay filets in a baking dish.  Top with tomatoes, sliced garlic & parsley.  Squeeze lemon over fish.  Cover with foil; bake for 20 minutes, until fish is opaque and flakes easily.
  3. In a large, deep skillet, heat oil.  Sauté green onions and chopped/pressed garlic for a minute.  Reduce heat and add spinach.  Cook until wilted (about 3 to 5 minutes).  Add feta and heat until melted.
  4. Place 1/3 of spinach/feta mixture on each plate, top with fish & tomatoes.

Wilted spinach, green onions, garlic & feta

I didn’t buy enough spinach, so ours was a bit short.  The leftover tilapia filet will be served with tabouli, since I only made enough spinach for 2 servings…

Final product - A winner for the rotation!

Finished the evening with a cupcake.  Turns out the hubby didn’t take them into work today, and I just had to have just 1 more!  But, I made him promise that he had to take them in tomorrow…  They just cannot stay in this house!

Do you care where your fish / beef / chicken come from and whether they are sustainable?   How does it affect your grocery shopping & eating out?

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