Fat 2 Phat 2 Fit Chick

Sometimes you have to hit rock bottom

2014-07-12T07:04:00.003-07:00

Sometimes in life you have to hit rock bottom in order regroup and start over again. I would have never thought I would be in this position again and from my perspective right now... it sucks..... salty monkey balls. But, that's OK. I will survive. That's what I do. I will shock and motivate people (including myself) on my journey, because that's what I do.

The last couple of months have been hell on wheels for me personally. I became overwhelmed with life and pretty much resigned myself to just letting the chips fall where they may. And when I say, chips.... I'm talking about chips falling in the crevices of my keyboard. Down the front of my blouse. In between the seats of my car.... You get the picture.

I started stress/emotional eating. This is something I hadn't done in years. For every healthy meal I ate. I ate four fatty, sugary laced, processed piles of crap. I was literally eating my feelings. The crazy thing was... I had been eating healthy for so long, that my taste buds didn't appreciate the food. I was stuffing myself with junk but wasn't even enjoying it.

Oh! But my fat cells were having an amazing time. So amazing that I gained a rapid amount of weight in a short time. I almost think I broke a record. Like, who gains 15 lbs in less than a month? This chick right here did. Hey, I don't 'half' do anything. I go ALL in!

It wasn't like I wasn't working out. But between being injured, unmotivated and eating 55million calories to the 600 calories I burned at boot camp the science of weight loss/weight gain went into FULL effect.

Needless to say these recent 15lbs + some 2013 happy/sad/happy weight has me in a place I haven't been in about three to four years. A year long bout with runners knee (from late 2012-late 2013) took me from running 20 miles a week to ZERO. I didn't want to walk because that was 'beneath' me. I was doing 5Ks, running 5-6 days a week and improving my pace. Walking was for my cool down. Well guess what? Being prideful got me into this mess. Now I'm once again on restriction because of an injury to a disc in my lower back. Guess who's walking now? Funny how things circle back around to slap you in your face. I'm no rocket scientist, but I believe the rapid weight gain was the straw that broke the camel's back. LITERALLY. And hell, most of the weight went in my butt. I woke up one day and was like where did you come from? It was like a foreign object had attached itself to my body. And no... I've never had a small derrière, but overnight I picked up a CABOOSE. And it moves..... a lot.....I feel like my rump is its own sovereign nation. It moves independently of the rest of my body. I can't have this! And my clothes can't contain it either. It's a monster I tell you! I won't even get into the havoc that was wreaked on my midsection.

So.............. I'm on a mission. I've got some goals and I'm not going to stop until I reach them. Point blank and to the Period <in my Tamar B voice>. I also have too many clothes cute clothes for me to have to start wearing Naturalizers or Birkenstocks because my butt broke my back!

"Comfort Sandals"

"Meh"

Shredded Chicken

2013-08-23T10:26:00.002-07:00

This has been my go-to for the last few weeks. I can't take complete credit for this concept. But I 'perfected' it for my own personal use. I combined some advice I picked up from Caroline Jhingory and the Skinny Taste website and decided this works best for me.

Having the shredded chicken on hand at home has given me unlimited options during the week. I keep my seasonings pretty generic so that I am able to use the chicken for any type of cuisine. Italian, Mexican, and Asian are just a few of the flavor palates that I have tried since I've been preparing the shredded chicken each week.

All you need is:
Chicken Breast (boneless/skinless is a little more expensive but requires less prep)
Seasoned Salt/Pepper
Water
Crock Pot

Wash your chicken, season. Add to Crock Pot, cover with water and lid. Cook on high for 3-4 hours until the chicken tests done. Remove the chicken breasts from the Crock Pot. Set aside until they are cool enough to handle. Shred chicken with two forks. Place in plastic bag of airtight container for future use.

Add caption

Some of my favorite meals have been:
Italian Inspired Chicken Wrap

Flat-out Wrap
Shredded Chicken
Sun Dried Tomatoes
Baby Spinach
Dried Italian Herbs
Pesto/Mayo*
Shredded Mozzarella*
*Use cheese and mayonnaise/pesto spread sparingly (or omit completely!!!)

Spinach and Chicken Salad

Baby Spinach
Shredded Chicken (seasoned with Cajun Seasoning)
Crumbled Blue Cheese*
Walnuts
Raspberry Viniagrette
Diced Granny Smith, Fuji, Pink Lady or other firm apple
*Again, use cheese sparingly (I normally use 1-2 tablespoons - a little goes a long way)

Mexican Black Bean Bowl
Black Beans
Shredded Chicken (seasoned with Goya Adobo and dried or fresh Cilantro)
Diced Avocado
Black Olives
Taco Sauce or Salsa

You Want Nutritious???? Eat An Apple!!!!

2013-05-09T19:36:00.001-07:00

A few days ago I emailed my sister a recipe for lemon pound cake that I had seen circulating all over Facebook. My sister is a mean baker, so I figured I'd share the recipe with her to add to her repertoire. (I also did this in hopes that she would bake it one day. Soon).

Doesn't this look good?

Because I was too lazy to log into Facebook to find the recipe, I decided to use Google. I found the recipe on a baking website. Beforehand I knew the cake was pretty darn rich because the ingredients included: buttermilk, 2 sticks of butter and white chocolate morsels. Fat...Fat...and more Fat! However, I wasn't at all prepared for how rich it was. None of the Facebook posts showed any nutritional information. There were only pictures of the cake followed by the recipe. After I saw the calories, I instructed my sister not to look at the nutrition facts tab. I didn't want her to feel too guilty and decide against making the cake, LOL. I went on and on about how one could only eat a small portion and that it wasn't very nutritious. Blah, Blah, Blah.

Her response: If you want nutritious....eat an apple.

*POW*

That simple sentence immediately made a whole lot of sense to me. For goodness sakes, it's cake. Why lament about the ingredients and nutrition if you're going to eat it knowing full well it's ....CAKE? 'Most' desserts aren't designed to be healthy. If you have a health or fitness goal your best bet is to focus on nutritious whole foods. NOT buttery, sugary concoctions that are going for 500 calories a slice. YES, 1/12th of that lemon bundt cake registered in at just under 500 calories. No Bueno.
No matter how you slice it, (no pun intended) cakes, pies and the like aren't on the same playing field as asparagus or broccoli. Desserts are treats and should be handled as such.

Gotta love CJ

There's no sense in browbeating yourself about eating something. Especially if you know going into it there are better options. It's up to you what you choose.

What you eat in private will show up in public.

(Don't I know it!)

Celebrate Non Scale Victories - 1, 2, Buckle My Shoe

2013-05-06T07:23:00.000-07:00

Often we get so hung up on what the scale says that we forget about the other things we have accomplished. Every positive change that we experience during our weight loss or fitness journey isn't going to register on the scale.

It doesn't mean that these accomplishments are any less important.

I was reminded of a non scale victory recently. I just realized that I am able to buckle my sandals with ease. Something that most people take for granted was a major challenge for me when I was obese. Many years ago, shoes with buckles were my arch nemesis. Regardless of this fact, I still tortured myself by purchasing strappy sandals. I had so much stomach and chest fat that it was difficult for me to bend over to fasten my shoes. I'd either have to:

1: Pre buckle the shoes, then slide my feet inside (often catching a cramp in my foot because the effort was extremely awkward).
2: Bend my leg behind me backwards (on the bed or couch) and try to buckle the shoe from the side.
3: Solicit a friend to buckle the shoe for me.

Clearly #3 was the most preferred method, but unfortunately I wasn't always given that option.

For many years this was the story of my life. I've been able to buckle my shoes normally for quite some time now. However, it just registered last week that I had come a long way!

I know we all want to see the big changes on the scale and in our clothing sizes. In the meantime, take a moment to reflect on the changes that you HAVE made in: strengthening your body, losing inches, building muscle, building stamina and making healthier food choices.

For some, this journey may be a long one. Don't just focus on one definition of success. The scale isn't the be all, end all!

What are some of your non scale victories?

Cajun Stuffed Chicken w/Pepper Jack and Spinach

2013-05-02T19:40:00.000-07:00

This recipe has been floating around Facebook for the last few weeks. I tried it out recently and was happy with the outcome.

Cajun Chicken Stuffed with Pepper Jack Cheese & Spinach

Preparation time: 15 minutes
Cooking time: 40 minutes

1 lb boneless, skinless chicken breasts
4 oz pepper jack cheese, shredded (you can use up to 6 oz)
1 c frozen spinach, thawed and drained (you can also use fresh cooked spinach)
2 tbsp olive oil
2 tbsp Cajun seasoning
~~1 tbsp breadcrumbs (I use Italian style)~~
Sea salt, to taste
Freshly ground black pepper, to taste
Lots of toothpicks

Directions:

Preheat oven to 350 degrees.

Flatten the chicken to 1/4-inch thickness. Season the chicken with salt and pepper.

In a medium bowl, combine the pepper jack cheese, spinach, salt and pepper.

Combine the Cajun seasoning and breadcrumbs together in a small bowl.

Spoon about 1/4 c of the spinach mixture onto each chicken breast. Roll each chicken breast tightly and fasten the seams with several toothpicks. This part requires a tiny bit of skill and I typically use about 8 toothpicks in each roll to ensure none of the filling seeps out. Be sure to count how many total toothpicks were used!

Brush each chicken breast with the olive oil. Sprinkle the Cajun seasoning mixture evenly over all. Make sure you get underneath, too. Sprinkle any remaining spinach and cheese on top of chicken (optional).

Place the chicken seam-side up onto a tin foil-lined baking sheet (for easy cleanup). Bake for 35 to 40 minutes, or until chicken is cooked through.

Rough Caloric estimate:
16 oz b/s chicken - 560 calories
4 oz cheese - 400 calories (packaged shredded pepper jack)
1 cup spinach - 30 calories
2 tbsp vegetable oil - 240 calories
1 tbsp bread crumbs - 30 calories

Total - 1,260 or 315 calories per serving (4)
It's a few calories less if you skip the bread crumbs like I did

This is what my chicken looked like:

I'm not a fan of pepper jack on most days, but combined with the spinach and Cajun seasoning it was really good.

I've also tried this recipe with: Italian Cheese blend, spinach, artichoke and sun dried tomato with Italian seasoning. The sky is pretty much the limit. Just try different combinations and see what you like the best.

Paired with roasted spinach or steamed broccoli, this is an easy meal that looks like you spent hours preparing. Seriously, you do want to account for ALL of the toothpicks before you serve the chicken. Enjoy!

Skip the perfection....Aim for Balance

2013-04-22T14:45:00.002-07:00

One of the things that I find many people attempting when starting off on their journey, is focus on being perfect. Placing unrealistic expectations on yourself only makes the lifestyle change more difficult to maintain.

Perfectionism is defined as:

a personal standard, attitude, or philosophy that demands perfection and rejects anything less.

WOW, that makes for a lot of pressure. I am not saying that you should cut corners and not adhere to any type of regimen. I just feel like seeking out absolute perfection is a sure fire way to cause unnecessary stress and anxiety. Your journey should be about creating changes in your life that you can live with day to day. You should strive to make this journey a positive one. These changes shouldn't be so severe and restrictive that you are constantly beating yourself up when you achieve anything less than perfection.

Balance is defined as:

a state of equilibrium or equipoise; equal distribution of weight amount, etc.

mental steadiness or emotional stability; habit of calm behavior, judgment, etc.

Strive to achieve a healthy balance. Commit to making the healthiest choices you can. Say.......80/90 percent of the time. If you can find balance at a higher level, by all means go for it! However, by allowing yourself a little cushion you give yourself room for planned AND spontaneous indulgences.

Unless you live under a rock surely you've seen the Keep Calm and Carry On slogan. I totally feel like we should apply this to our lives when we find ourselves struggling to stay on task.

Don't burden yourself with perfectionism. Instead focus on staying grounded and true to your goals. Keep a positive outlook and forgive yourself if you fumble the ball. Lose the uptight attitude and figure out where your balance lies. Your success depends on it.

Knock Off Meals

2013-04-09T19:40:00.000-07:00

Over the years I have learned to create my own knock off meals at home. Many restaurants have full descriptions of their entrees on their menus and websites. If you have a favorite meal, why not try your hand at a knock off version at home? You're able to control the portion sizes, sodium, fat and added sugar content when you're the chef.

I also recommend skimming website menus online when you're at a loss on what to prepare for dinner. Avoid the deep fried, cheese covered, heavily sauced options. Someone has already done all of the work and figured out the pairings of proteins, veggies and carbs. All you have to do is figure out how to emulate it in a healthy way.

Today I decided to knock off my favorite salad from Bahama Breeze. This salad is all types of delicious: Fresh pineapple, almonds, goat cheese, strawberries, mandarin and red grapes.

Grilled Chicken or Shrimp and Tropical Fruit on Mixed Greens

Tossed with vinaigrette dressing, fresh pineapple, red grapes, strawberries and mandarin oranges with goat cheese crumbles and candied almonds.

The menu basically outlined all the ingredients I needed. Grocery shopping was a no brainer. The website also graciously shared the recipe for the Island vinaigrette.

ISLAND VINAIGRETTE

The only real preparation was the 'grilling' of the chicken breast, (which I did on my George Foreman). Check out the Emeril's Creole Seasoning recipe on my recipe page. This stuff is about to be my 'house' seasoning for my meats.

DRUMROLL PLEASE!!!!

I was very pleased with the outcome of this salad. If I had to give it a score from the range of 1-10 I would give it an 8.5 or 9. I've said it quite a few times on my blog already, don't eat what you don't like! A little effort and variety can make your healthy lifestyle change second nature.

The nail...

2013-04-03T14:32:00.002-07:00

How bad does it hurt?

I've heard several variations of this story over the years. I see a lot of similarities in this short narrative and how many of us approach weight loss or lifestyle changes.

One day a man was walking down the street on his way to work. There were dogs sitting on just about every front porch. They would bark at him as he passed. There was one dog that only whimpered and whined when he went by. The man was curious why this particular dog whimpered instead of barking. After about a week of observing this behavior the man saw the dog's owner sitting on the porch. <Man approaches house>
Man: What's wrong with your dog? Everyday I go by he's whimpering.
Owner: He's laying on a nail.
Man: Well, why doesn't he just get up?
Owner: It's not hurting him bad enough.

When will you decide to move off your nail?

I constantly hear people complaining about their weight gain, health and the fact they don't have the quality of life they would like. However, with some people...complaining is the only action that they take. This complaining is very similar to the whining that the dog on the front porch did. If the situation is truly uncomfortable for you, GET OFF THE NAIL!
It's just that simple. Getting off the nail doesn't mean that there is going to be an overnight metamorphosis. But, it does mean that you're tired enough of the issues that you have to initiate a change.

Trying and faltering a little, is better than becoming complacent. I know there is safety in familiarity. But there's also a hint of dysfunction when we are afraid to make changes that we know will only benefit us for the better. Make a commitment to yourself to explore the endless possibilities that are out there, if you'd only get off the nail....

Pay It Forward

2013-03-31T11:18:00.000-07:00

Earlier this month, a friend and co-worker asked me for some guidance on starting a weight loss journey. He finally made the decision that he wanted to make an effort to become active and improve his health. The following is the information that I provided him. In less than four weeks he lost 15 lbs. You never know who is watching you, or who values your opinion. Being transparent and willing to share can certainly help others a long their way. Some of the information you read may have been covered in other posts. My apologies for any redundancy.

#1 - Ease into it. Making a lifestyle change is major. I used to jump into the working out/'dieting' thing with both feet. Two days later I had thrown in the towel. Over a two to three week period start making changes.
Ex: Week 1 - more water no fried foods + exercise
Week 2 - more water, no fried foods, more green veggies + exercise
Week 3 - more water, no fried good, more green veggies, less starches + exercise
Over the course of a month you'll have tailored your 'lifestyle' change and will have done it without overwhelming yourself.
#2 - Don't say you CAN'T eat something. Say, that you don't eat it. Or, you choose not to eat it. It's a very mental thing. The more control you feel like you have, the better you'll feel. The thought of deprivation may motivate you to rebel.
#3 - Don't tell the whole world what you're doing. I'm not a pessimist, but there is an audience of individuals waiting to see you fail. #truestory
#4- Do NOT drink your calories. Beer, soda, milk shakes all contain calories. You have to account for these too.
#5- Avoid having your 'trigger' foods at home. If ice cream is your weakness.... don't bring it in the house.   Too bad for the kids.. oh well, they don't need it either.   Go out for ice cream or buy individual servings. Whatever it is.. DO NOT keep large amounts of in the house. Period.

You will find out a lot about yourself during this process.
Are you an emotional eater, are you a glutton, do you eat out of boredom?

Don't let yourself get too hungry. When you do that you'll eat the first thing that isn't nailed down.

Make conscientious decisions.
If you want a burger:
Eat It>Enjoy It>Move On.
Don't:
Eat It>Feel Guilty>Quit Your Plan
This is No Bueno......

Protein is key
Greek yogurt
Chicken, Turkey
Some nuts (not Beer Nuts - LOL)

Keep fruit on hand. Bananas, mandarins and apples are my favorite options for the office.

*A snack is what you make it...
you don't have to eat cottage cheese and peaches
eat a small cup of chili
or a half turkey sandwich and an apple (try to stay in a 100-200 calorie range)
or a mini salad with a little protein on top

Don't eat things you don't like. Find healthier versions of things that you do!

www.skinnytaste.com   (great simple light recipes)
http://www.skinnytaste.com/2012/04/crock-pot-buffalo-chicken-lettuce-wraps.html

I highly recommend www.sparkpeople.com or another calorie counting weightloss app.
I like sparkpeople because you can create a profile, set your goals and log them. They also have plenty of free recipes, articles, exercise videos etc.

I'd recommend creating a program that focuses on less processed cereals, breads, pastas. Not necessarily low carb per se, but eating lean proteins, more fruits and veggies. The less boxes and packages you eat out of, the better. Bake, roast and grill your meats. Steam and sautee your veggies. Garlic, fresh herbs, dried spices, lemon juice, olive oil, etc will take your basic cut of meat to another level. Also, use your crock pot, there are plenty of hearty soups and stews you can make.

Some of my favorites meals:
White Chicken Chili seasoning mix by McCormick - add fresh diced chicken breast and cannelini beans... 1 pot meal.     http://www.mccormick.com/Spices-and-Flavors/Recipe-Mixes/Chili/White-Chicken-Chili-Seasoning-Mix
(just a dollop of sour cream a slice of avocado - you have protein, fiber and some healthy fat)

Tacoless Salad: Ground chicken or turkey browned with taco seasoning, shredded lettuce, pico de gallo, guacamole, black beans etc. with all the textures you don't realize there's no shell!)

Cracked Pepper Turkey Breast (I usually buy at super Walmart) + baked sweet potato, steamed veggies.
http://www.shadybrookfarms.com/ProductDetail.aspx?product_category_id=16&product_id=605

Turkey Italian Sausage & Penne Whole Wheat Pasta

Butterball Turkey Burgers - they have a 'seasoned for beef lovers' burger in the refrigerated case. Love them!

I don't eat much beef or pork. As with any meat choose wisely. If you're going to eat beef please buy nicer cuts or ground meat with a low lean to fat ratio.

read my blog :)

http://www.fat2phat2fit.blogspot.com/2013/02/the-elephant-in-room.html

The real #1 is.. I'm proud of you! Don't give up!

So you don't have time to cook? My favorite Multi-tasking meal...

2013-03-28T19:48:00.002-07:00

Many of us claim that we don't have the necessary time to cook a healthy meal. Because of this we find an excuse to: eat out. Order in. Or better yet and more economical,let our cars idle in the drive through, (while we order off the infamous Dollar Menu).

I challenge you to take a moment to step back and see if you can find the time to prepare healthy meals for yourself. The beauty is, there are tons of meals that you can prepare without literally slaving over a stove. Roasting, baking, and broiling* are healthy preparation options that don't require a whole lot of effort on your part.

Lemon Pepper/Thyme Turkey Breast Chops
Baked Sweet Potato
Roasted Asparagus

This meal took less than 15 mins of prep time!!

This is my favorite meal to make if I need to multi task.

Since baked sweet potatoes take roughly an hour to cook, I usually start them while I'm doing my workout, reading or cleaning.

Just pop in the oven and go!!!

Prep time: approx 3 min

Baked Sweet Potatoes

I use a dedicated pan for baking my sweet potatoes.

These can be prepared in advance and then warmed up in the oven or microwave when you're ready to eat them.

Directions: Preheat oven to 400 degrees. Wash and dry the potatoes. Place on rimmed baking sheet and bake in oven for approximately one hour. The actual baking time will be determined by the size of the potatoes.

Helpful hint: line your baking sheet with aluminum foil for easy clean up or use an old beat up pan like I do. Potatoes tend to release 'sap', if you are already pressed for time you definitely don't want to spend it by scrubbing pans.

Lemon Pepper Turkey Breast Chops

***when my potatoes are ready to come out the oven that's when I pop my chops in! (I would have already prepped these before going to work out).
Prep Time: approx 5 min

Olive Oil>Turkey Breast Chops>Fresh or Dried Thyme>Lemon Pepper Seasoning>Lemon Juice

Directions: Reduce heat to 350 degrees. Lightly oil baking dish with olive oil. Wash the turkey chops and pat dry. Season with lemon pepper and fresh or dried thyme to taste. Squeeze half the Juice of a lemon over your chops. Bake 25 mins or until meat thermometer registers at 165 degrees in the thickest part of the chop.
Helpful hint: Take your shower while these are cooking!

No time to prep your chops?? Try this option. Package>Pan>Oven

Roasted Asparagus


Before

***Raise your oven temp to 425 degrees.
Prep Time: approx 5 min

Olive Oil>Asparagus>Minced Garlic>Lemon Pepper Seasoning>Lemon Juice

Directions: Wash the asparagus spears. Break off the tough end off the stalk. Pat dry. Place on baking sheet. Toss with olive oil and minced garlic. Season generously with lemon pepper. Place on top oven rack. Cook for 10-15 mins depending on the size of the spears. The asparagus should be bright green and crisp, yet tender. Squeeze fresh lemon juice on the asparagus when removed from the oven.

Helpful hint: Not sure where to break the stalk? Snap off the woody base of each spear by bending the spear a few times to find a place where it breaks easily. This is usually around the bottom third of the spear and where the woody part starts to turn tender. If desired, scrape off the scales on the spears with a vegetable peeler. This gives the spears a smooth, clean look and is especially beneficial for tough or fat spears. See: How to Cook Asparagus from Better Homes and Gardens.

Don't have time to prep Asparagus? Then try any of these delicious microwaveable options.

Let me know if you try this meal!

WHERE'S THE BEEF???

2013-03-27T19:12:00.004-07:00

Many of us grew up during the 80's where this Wendy's slogan became very popular. Wendy's competitors sold large buns, lots of condiments but didn't deliver on big juicy 100% beef patties like the Wendy's chain.

I am asking this question, [Where's the Beef?] because many of us have removed beef from our diets because we were told red meat was bad. It has probably been close to a decade since I've bought or prepared beef in any form. I have replaced ground beef with ground turkey. I do enjoy an 'occasional' burger from time to time. I probably eat 4-5 burgers a year, if that. Lately I've been really studying nutritional facts on some of my favorite foods. This is what I've realized after studying the fact.

I could have kept eating my hamburgers.

Don't write me off just yet, let me finish....

My eyes were first opened a year or so ago when I stumbled across an Eat this Not That article on The 37 Worst Restaurant Dinners in America.

Wait. What? Did the Eat This Not That Guy just say this Turkey Avocado burger had more calories that two McDonald's Double Cheeseburgers? Wow, I can't believe that I was so naive. The reality is that most of the ground turkey we eat isn't 100% white meat/turkey breast. Most of the burgers that we purchase pre-made, or that we order at restaurants are made of turkey. BUT they also contain lost of other not-so-healthy things that cause them to skyrocket in calories/and or fat. White meat turkey, dark meat turkey, turkey skin, 'natural flavors', salt, fat, etc can all be added to your wholesome turkey burger to make it taste good. When it comes to our healthy replacement foods, most of us don't actually read labels. We assume that since it's not beef, pork or mystery meat, it's got to be good for you and lower in calories. Here's another article citing The Worst Burgers in America. (Ruby Tuesday's is on the list again).

Look at these three pre-packaged Turkey Burger brands:
Butterball Fresh Seasoned Turkey Burger Patties
Ingredients: Turkey, Less than 2% of Salt, Maltodextrin, Natural Flavorings
180 cals/10 g Fat/21 g protein

Jennie-O Lean Turkey Burger Patties
Ingredients: hmmmm didn't see the Ingredient list on the website
180 cals/10 g Fat/21 g protein

Turkey Bubba Burger
Ingredients: White Turkey, Kosher Salt, Natural Flavor, Black Pepper
160 cals/5 g Fat/25 g protein

As you can see the Turkey Burger that was made with white meat had 1/2 the fat of the other two brands. These are the type of burgers we can purchase from the refrigerator case at our local grocery store. These totals aren't really that bad. I didn't do any in depth comparisons but I think it's safe to say that these choices are better than the frozen or refrigerated beef patties. And please don't buy those el cheapo 70/30 and 80/20 ground beef value packs just because you can get a mound of meat for less than ten bucks. And less be honest...you know that 70/30 meat shrivels to the size of an Oreo cookie once all the fat cooks out of it. (BTW those numbers represent the lean to fat ratio in your ground meat, in case you didn't know).

So, let's imagine the calories and fat that are in the 'food service' type patties/buns that we eat at restaurant chains...

I checked out a couple of my favorite restaurant's turkey burger vs beef burger nutritional information. I was astounded with what I found. The turkey burgers were running neck in neck with the beef burgers in calories, fat, sodium and carbs. In some cases the turkey burgers were higher in those areas. Even if the turkey burgers had less calories, they still ranged from 700-1,000 calories on average. Um, that's too much for a 'sammich' that I don't even really like that much anyhow. *These comparisons were based on the restaurant nutritional data that factored: patty, bun, condiments etc.

NOW, please take note. I am not a nutritionist nor am I a medical professional. I absolutely AM NOT telling you to stop eating ground turkey and go back to red meat. What I am telling you to do is your research. I don't have any health issues that have require that I don't consume red meat. If you're like me, I never really fell in love with turkey burgers. They just don't 'do it' for me like a beef hamburger. I made the switch because I assumed that I'd be saving 100s of calories and lots of fat grams. This isn't always the case. Because of my findings I've decided that I'll allow myself a beef burger from time to time. HOWEVER it is still wise to watch my red meat consumption.

See the article below from the American Heart Association Website:

Choosing healthier protein-rich foods instead of red and processed meats may reduce heart disease risk in women

Lil Nuggets of Wisdom

2013-03-26T17:34:00.001-07:00

Here are little nuggets of wisdom that I've mentally archived during my journey.

Don't allow yourself to become super hungry: Have 'go-to' snacks in your desk drawer, purse or glove compartment. Nuts, granola bars, fresh fruit or jerky are great on the go foods that you have around to keep you from becoming ravenously hungry. I still struggle with this. I used to keep a metal lunch box on the back seat of my car filled with healthy snacks. This lunch box kept me from ending up in the drive through most days. I've learned that when my stomach is in 'touching my back' mode it's very hard to make rational decisions. :(

My handy dandy lunchbox
Stay off the One Size Fits All bandwagon: Everything doesn't work for everybody. True, there are some things that are pure science or common sense. However, that doesn't mean that a particular solution will match your goals, motivate you or fit into your lifestyle. Don't put unnecessary pressure on yourself by trying a cookie cutter approach. Formulate a custom plan that works for YOU.
Silencing the naysayers in your head/circle: I'll start with the ones in your head. Fear and doubt will tell you that you can't do it. You'll sabotage yourself and exhibit self defeating behavior because you are afraid of change. Don't do this to yourself. Stand firm. If you fall, get back up. Never give up. There are a couple of ways to silence the Negative Nancy's in your circle. But I'll make it real simple. Feed them with a long handled spoon (period). (LOL I'm from NC, but I think that saying is pretty universal). The minute you see anyone trying to distract you, sabotage you or keep you from reaching your goals. Shut them down! You should be focusing your energy on YOU. Unfortunately, some people become uncomfortable when you try to better yourself. They tend to feel this way especially if you share some of the same characteristics. This is their problem, not yours. Keep it moving. One of my many mottos is: Roll with me or get run over! Don't allow an-y-one, to keep you from making the changes that you want and need in your life. Let them hate from the sidelines...
Start S-L-O-W: There are probably people that won't agree with me on this one. I believe that you should start slowly when trying to incorporate fitness and diet changes into your everyday life. ESPECIALLY if you're constantly starting over again. If you've never been successful with diet or exercise before. Why not ease into it? Ex: Week #1 = drinking more water and cutting out soft drinks or sweetened beverages. Week #2 = Week #1 + No Fast Food/Healthier food choices. Week #3 = Week #1+Week #2 + Walking/Exercising 3-5 days a week and keeping a food journal. After a month or so you should be comfortable with all of the changes you have made. Starting slowly allows you to get familiar with the changes without feeling overwhelmed.
Eat Foods You Enjoy: Following a 'diet' plan that consists of food you do not like is a recipe for disaster. Don't do it. You will be miserable the whole time and will not stick with it. Sooooo..... don't diet. Adopt lifestyle changes that you can live with.

D.I.Y. (DO IT YOURSELF)

2013-03-25T20:01:00.003-07:00

I've been in the weight loss 'game' for a while now. Every so often I am amazed with the information that I stumble across. I titled the blog D.I.Y. because I believe one of the most important factors of weight loss is your diet.

I'd be lying if I said I ate perfectly every single day. I strive to stay in the middle of the road and make conscientious decisions as much as possible. However, I have been surprised recently by some of the diet blunders I have made. I walked to a nearby Chinese restaurant a few weeks ago for lunch. The cuisine, (if you call it that) is Mall Food Court Chinese food at best. But... how can you go wrong with string beans? Well, you can go very wrong with string beans if you deep fry them. I ordered my food and was waiting for fresh green beans since they didn't have any prepared. I was taken completely off guard when I saw the cook dump the beans into a metal basket and then lower into a vat of hot oil. I always thought the beans were blanched or parboiled, then sauteed with a little bit of oil and garlic. I'd gone to this restaurant a few times without realizing the mode of preparation for my veggies. Had I taken the time to prepare my lunch before heading into work that morning I wouldn't have ended up with those greasy, yet yummy beans in my styrofoam compartment plate. It's completely unrealistic to say that you'll never eat out. But, if you have any control over the matter....D.I.Y!!!

When you prepare your own meals you have total control over the amount of fat, sugar, and salt that goes into them. You get to choose whether the food is baked, broiled, stir fried or sauteed. Nine out of 10 times some of the best tasting foods have a 'secret' ingredient that is heavy on: sodium, sugar or fat.

By taking a hands on approach on what you eat, there is little room to no room for miscellaneous calories sneaking onto your plate. If you're wondering why you're not losing as much weight as you think you should be, perhaps you should inquire how some of your favorite foods are prepared. There very well could be some hidden 'additives' in the foods that you enjoy on a regular basis. A pinch of sugar here or there... a heaping spoonful of bacon grease in your veggies...or in my case - straight up deep frying string beans. All of these things could be silent factors that are hindering your progress.

If at all possible, Do It Yourself. It does a body good....

MAGIC SHOES

2013-03-19T20:22:00.001-07:00

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Magic shoes

Ok, so was I the only person that thought those Skecher Shape Ups and Reebok EasyTone shoes were a complete joke?

When I first saw the commercials and ads for these 'toning' shoes I immediately thought of Forrest Gump.

Forrest Gump: Mama says they was magic shoes. They could take me anywhere.

Was it realistic to believe one could achieve a lifted derriere, firm thighs and toned legs by simply wearing a pair of 'Magic Shoes'? You mean you only have to wear this abominable footwear and have legs that would rival Tina Turner's? So you're saying there's no need to work out or change my calorie intake? Not even a little? Who'd ever think that a pair of shoes could engage the muscles more than, say..... lunges or squats? The Reebok sneakers were more aesthetically pleasing than the Skecher brand IMHO but still, why do we always try to take the easy way out? Plenty of people that needed to lose weight LONG before these shoes ever hit the market never bothered to lace up their perfectly functional athletic shoes. As soon as we read a claim that you will get something from doing practically nothing, we're all over it. The bottom line is in today's society we are programmed to expect much from doing little. Now, if purchasing these ridiculous shoes actually motivated you to become active that is a plus. I'd say something positive did manifest from the deceptive marketing practices of these shoe manufacturers. However, studies determined that these 'Magic Shoes' did no more for your glutes and hammies then your dusty, barely broken in sneakers could do. You know THOSE sneakers that you store under your bed for 11 out of 12 months a year? (I say 11 months because we ALL know that in January, New Year's Resolutions mean we'll actually 'try' for a little while at least and the shoes come out of hibernation).

Check out this except from this Huffington Post article

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In 2010, ACE commissioned a study with exercise scientists from the University of Wisconsin, La Crosse to evaluate the effectiveness of Shape-Ups, as well as MBT: Masai Barefoot Technology shoes and Reebok EasyTone sneakers. In two trials, the researchers tested exercise responses to walking and muscle activation in both the toning shoes and plain-old athletic sneakers. The difference? None.

"Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials," the researchers wrote in their report. "There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone."

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Unfortunately, you have to do the work. Although the beauty of this is, you are able to design and sculpt your own work of art based on your own level of effort. No shoe can do for your body or self esteem what determination and commitment will. So put away all of your 'Magic': shoes, belts, corsets, pills, etc and apply yourself. I'm not saying that none of these things work, but they are NOT magical. If you think you have to do absolutely nothing to achieve results you are sadly mistaken.

Reebok Federal Trade Commission Settlement

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Reebok to Pay $25 Million in Customer Refunds To Settle FTC Charges of Deceptive Advertising of EasyTone and RunTone Shoes

Settlement Order Prohibits Reebok from Making Unsupported Claims that ‘Toning Shoes’ Strengthen, Tone Muscles

Skechers Federal Trade Commission Settlement

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Skechers Will Pay $40 Million to Settle FTC Charges That It Deceived Consumers with Ads for "Toning Shoes"

Consumers Who Bought Shape-ups, Other Toning Shoes Will Be Eligible for Refunds

The Federal Trade Commission announced that Skechers USA, Inc. has agreed to pay $40 million to settle charges that the company deceived consumers by making unfounded claims that Shape-ups would help people lose weight, and strengthen and tone their buttocks, legs and abdominal muscles

Think twice before you fall for too good to be true claims. Lace up your sneakers, eat moderately/monitor your food and beverage intake and be patient with yourself. The weight will come off, no gimmicks needed.

Weight loss, what's it worth to you?

2013-03-12T17:29:00.001-07:00

So often I hear that people aren't willing to work out or change their eating habits because it is too much of a sacrifice.

What is the long term cost of being overweight?

In order for me to afford some of my wants I have to be willing to sacrifice in other areas. I clip coupons and stalk grocery store circulars for deals on my favorite products. I complete the surveys that restaurants print out on their bills/receipts so that I can qualify for discounts or deals later. I rarely shop at major departments stores or retailers because I have to make every dollar count. Why??? Because I choose to drive a car that requires staggered tires and premium gas. Because of my current vehicle choice, I have to be mindful in other areas of spending. I have a girlfriend that is Michael Kors crazy. Purses, wallets,cell phone accessories and shoes. She has it all. BUT she doesn't throw caution to the wind when she decides to splurge. These are calculated purchases. No one is trying to wind up in the poor house because they enjoy nice things.

So....why aren't we willing to sacrifice in order to be healthy? Eating recklessly and being inactive will 'cost' you in the long run. It seems that many of us are willing to DEPLETE our health 'savings' with no regard to the long term effect. Often times it is too late to start making deposits or investments on our health. If you really like beef burgers, why not buy lean ground beef? If you don't want to give up pizza or an occasional piece of fried chicken shouldn't you be willing to offset calories in other areas? Do you have a major sweet tooth? Stop by your local bakery and get a 'slice' of cake or a cupcake versus bringing an entire cake home. Instead of a half gallon of ice cream, buy the individual serving size cups. The same way a person is willing to cut coupons or shop at a second hand store to be able to 'afford' their wants. You should be willing to do the same when it comes to dieting and trying to achieve a healthy lifestyle.

Check out this Documentary Soul Food Junkies by Byron Hurt.

Filmmaker Byron Hurt looks at the past and future of soul food - from its roots in Western Africa, to its incarnation in the American South, to its contribution to modern health crises in communities of color. Soul Food Junkies also looks at the socioeconomics of the modern American diet, and how the food industry profits from making calories cheap, but healthy options expensive and hard to find.

TASTE YOUR FOOD.....

2013-03-11T20:45:00.004-07:00

When is the last time that you actually took a moment to 'taste' your food? I'll be honest, up until recently I practically inhaled my meals and rarely took the time to savor all of the flavors.

Being a Southern girl I can readily identify with meals that were smothered, covered in gravy or barbecue sauce. Don't get me wrong I enjoy a good gravy. But then again, gravy is primarily pan drippings, fat and flour. Who doesn't like something that you can 'sop' up with a biscuit or a piece of Wonder bread? It tastes great; but not necessarily good for you. I think it's time to revamp our menus and lighten up some of our classic comfort foods. If you think it would be irreverent to fool with your grandmother's meatloaf recipe. Fine, don't. Just save it for few and far in between special occasions. In the meantime, try creating your own recipes that are high in flavor and low in calories.

Since I've been trying to eat healthier I've taken a step back from condiments, miscellaneous dressings, sauces and dips. On more than one occasion I've had the refrigerator door shelf literally collapse. Why? Because I was addicted to condiments. Yellow, Honey and Brown Deli Mustards, Grey Poupon...Ketchup...Duck Sauce, Italian, Catalina, Ranch, Bleu Cheese Dressings...Strawberry Jelly, Grape Jelly, Horseradish, Olives....Caramel Sundae Topping, Butterscotch Sauce...Miracle Whip, Mayonnaise, Sandwich Spread, Barbecue Sauce.... you get the point! I had bottles and jars of just about anything you could ask for. I was ALWAYS putting 'something' on my food. I never learned to enjoy food in it's purest form. Because of this I was constantly adding unnecessary calories from sugar, fat and sodium laden condiments.

Marinated Jerk Chicken w/pineapple, mango, avocado salsa, Steamed Broccoli, Baked Sweet Potato w/ginger & cinnamon

(This meal was very easy. The broccoli was Birds Eye Steam Fresh Broccoli Florets . Five minutes in the microwave, you're done. I baked the sweet potatoes while I was doing my work out. All I had to do was wash them, pat them dry and then bake. No prep work required. The chicken breast was marinated with jerk marinade right before I left for work this morning. I baked them on a baking sheet while I was in the shower. (I'm all about multi tasking)! The most effort was used in preparing the salsa. I chopped avocado, red onion and cilantro. The Mango and Pineapple are Dole Chef Ready cuts - Diced Pineapple & Mango. I probably spent 15-20 minutes max on this amazing meal. Sometimes less is more. Enjoying your food as close as you can to it's natural state is where the change comes in.

Some of the simplest enhancers are cheap and can be used interchangeably in most of your dishes.

Here are a few of my favorite 'non-condiment' food enhancers:
Garlic
Fresh Lemon Juice
Thyme Fresh
Parsley
Basil
Rosemary
Cilantro
Fresh Ground Black Pepper
Olive Oil
Cinnamon/Ginger/Nutmeg
Bell Peppers
Onions/Red Onion
Shallots

Marinating your food also gives BIG flavor. You don't have to depend on sugar, sauces and fats when you become creative with spice and herb blends. Applying spice rubs to meat also provides a wonderful amount of flavor.

Take a moment to step back from breadings, sauces, cheeses and butter when you prepare your food. Go back to the basics. You'll be surprised how satisfied you are when you take a moment to TASTE YOUR FOOD.

RAMBLING.....

2013-03-10T17:43:00.000-07:00

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MY story in paragraph form :)

My issues with food started in my childhood. I was a picky eater that was addicted to junk food. In hindsight I can see that the behaviours I displayed back then set me up for failure as an adult. I never cared much about 'meals', but present a dessert, a bag of Cheez Doodles or a package of cheap, hard, cream filled sandwich cookies (preferably lemon) to me and I was in heaven. I could survive on processed, high carbohydrate foods without giving protein, fiber or vitamins a second thought. I absolutely loved 'junk' in the forms of snack foods.

Loved these things!!!

And these.....pudding in a pie shell covered in chocolate. I would love running errands for my Aunts so I could get a dollar to cop one of these at the grocery store.

My mother baked and cooked most of our meals from scratch. I thought 'homemade' was so old fashioned. I didn't want baked macaroni and cheese, give me the processed Kraft macaroni and cheese! You know, the throwback kind in the skinny box that came with cheese powder and was a neon orange color. She made us eat shredded wheat, raisin bran and cornflakes. The day my father brought home Pop Tarts you'd think he'd been found guilty of child abuse. My mother wanted us to eat healthfully and prepared nutritious meals. As a child, I wanted no parts of that. I carried those behaviours into my teen and adult years. Needless to say those high carb, fast food and processed food habits landed me on the door step of 300lbs.
My journey has been going on for about a decade now. I've hit several plateaus along the way. Fortunately I never put the weight back on. Once i lost it, I lost it. I just got 'stuck', or my effort level wasn't enough to produce actual results. I commend those that can lose 100+ lbs in a year. It took me nearly ten years to lose 120 lbs, but I am more than thankful for the journey and the knowledge I've learned along the way. I'm only about 25-30 lbs from my goal weight/size. Whichever comes first!
One of my favorite quotes is from G. I. Joe. "Knowing is Half the Battle". You can't successfully overcome any issue without fully understanding what is causing it. Being REAL with yourself about your workouts, what you're eating and drinking is the bottom line. Track your food intake until you get this weight loss thing down pat. Stop worrying about your hair, what other people think or how expensive your sneakers and athletic wear are. Educate yourself, there are too many free, reliable resources found on the internet to be ignorant about health and nutrition.
I've used Weight Watchers, appetite suppressants, protein meal replacement shakes - (Body by Vi), as tools in my journey. These were just TOOLS. I had to put in the work. Having a support system is great. But someone else should not determine how well you progress on your weightloss/health journey. At the very least you should invest in:
A gym membership, (there are a few nationwide franchises that offer $10/monthly memberships, There may be a planet fitness franchise in your area)
OR
Fitness DVDS (collagevideo.com is an EXCELLENT online source)
OR
Create your own gym at home (kettle bells, jump rope, resistance bands, etc are great if you don't have a lot of room)
Also: a heart rate monitor, a good pair of sneakers, a good sports bra all are essential. (When I couldn't afford a good sports bra, I wore two cheap ones at a time) .
Find a Zumba class, or fitness boot camp in your area to help add variety to your regimen.
I don't skip breakfast, skipping breakfast sets your day up for failure. Other than my protein shakes I choose not to drink my calories. Soda, tea, alcoholic beverages, and juice consumption are limited. Try diluting your favorite juice blend with a flavored club soda or sparkling water. Fruit infused water is another of my favorites.

A crockpot is soooo old school but comes in handy. You can prepare healthy meals for yourself or your family with a little bit of prep work. Soups, stews, chillis and other one pot meals are right at your fingertips.
I watch my carbohydrate intake. You don't have to follow a low carb lifestyle, but limit the white: sugar, breads,potatoes and rice.
Fruit and veggies are great NATURAL snacks. I enjoy eating and making kale chips and sweet potato chips. Don't eat what you don't like. You'll only be miserable trying to follow a 'diet' comprised of foods that you don't enjoy. This is all about a lifestyle change that you can LIVE with.
Don't worry about how you look to others when you start your fitness journey. Just do you. Don't let self doubt hinder your success. Don't allow the "I Can'ts" keep you from being the person that you want. I was fortunate to have a great trainer that pushed me outside of my comfort zone. I cried when I was mad at him for pushing me. I cried when he pushed me to success. I would have never believed that I could run a 5K or do a wall sit for 12 minutes. I'm not the 'face' of fitness. (And you don't have to be either). The full hips and thighs on my 'pear' shape isn't the status quo for fitness. And I'm perfectly OK with that. I am defining fitness for me!

Real Estate Investment - WHERE DO YOU WANT TO LIVE

2013-03-10T11:28:00.001-07:00

This is a squatters shack from the Great Depression. I used this pic because this would have been 'temporary' housing. How long do you plan to live in your shack?

You only have one body. Your body is your home for the duration of your life. Why not invest in making sure that it is as healthy and disease free as it possibly can be?

I started watching a documentary on Netflix the other day. http://www.fatsickandnearlydead.com/
Joe Cross was on a mission to lose weight on a juice fast. He'd stop to talk with people on his journey. There was an obese man in a restaurant that Joe had a conversation with. The guy said that he was diagnosed with type 2 diabetes, and wasn't in denial about having the disease. He was in denial about having to do something about it. That's deep.

Many people know that they are headed to a life filled with disease and illness but refuse to make the changes necessary to prevent it. Why is that? Is it because we don't love ourselves? Is it because of fear of failure? Why don't we value our personal real estate as much as we value our homes or cars? I witness people everyday that will spend money on building decks, gutting bathrooms, and installing a state of an art sound system in their home. These same people hate the thought of even walking to their mailbox. Is it because change is too hard to manage? Is it easier to be the fun girl with the fancy nails and cute shoes vs the overweight girl with the fancy nails and cute shoes that finally decided she needs to make some changes? I guess it's easier to be 'cute' than acknowledge anything else. The bad thing is: Denial will kill you. It is also a river in Egypt. Sorry, please keep reading. :)

The money that we're spending at Saks, Dillard's and Nordstroms could be spent on hiring a personal trainer, purchasing a treadmill or at the very least a decent pair of walking shoes. It amazes me that we will only buy top of the line colognes, perfumes, shoes and clothes to put ON our diseased bodies. But we won't spend the extra dollar to buy a leaner cut of meat to put IN our body that we HAVE to live in. You can buy all the baubles and toys that you want. At the end of the day it doesn't change the physical state that you're in. Your hair can be perfectly highlighted. Your face may look like it's been beat buy the baddest makeup artist on the planet. But your blood work and medical diagnosis will remain the same, (even if you are wearing your butter soft leather Donald J. Pliner driving shoes to the doctor's appointment). LOL

This whole YOLO (you only live once) mentality is irresponsible and will have serious repercussions when the dust settles. Stop leaning on the fact that your great grandmother lived to be 101 or that your grandfather smoked a pack of cigarettes everyday for 55 years without getting cancer. We have to be realistic and look at the times that our elders lived in. For the better half of their lives they were not exposed to the chemicals, preservatives and carcinogens that our found in our present food supply and environment. Most of our elders were active. They weren't necessarily running half marathons and lifting weights. They were likely working in the fields, or on farms. They cut their own grass, planted their own gardens and didn't sit on their posteriors for 8+ hours a day in fancy ergonomic office chairs. They also didn't spend decades playing beer pong, "popping bottles' at the club and eating Hardee's Memphis BBQ Little Thickburger® (A 100% Black Angus Beef Thickburger®, Pulled Pork, BBQ Sauce, Crispy Onion Strings all on a Seeded Bun). <Sigh>

Now back to the real estate. It's up to you to design your dream "house". Invest in the things that will help you end up in the house that you want to live in. It doesn't matter if your dream home is a modular home, a ranch, two story or split level. Perhaps your dream is a futuristic space pad like The Jetsons or a deeee-luxe apartment in the sky like George and Weezy. The bottom line is that you have to work for it. Forget about all the frills that you are using to camouflage the real issue. Don't wait until you get bad news from the doctor to finally decide to put your old house on the market.