Snacks All The Weigh Down

Balancing Effort With Intensity

2012-02-17T05:36:00.000-08:00

For those of you who start a healthy exercise routine only to quickly drop it because of the constant effort you perceive is necessary and are unwilling to continue, the article below has some interesting insights...

How 1-Minute Intervals Can Improve Your Health

"While many of us wonder just how much exercise we really need in order to gain health and fitness, a group of scientists in Canada are turning that issue on its head and asking, how little exercise do we need?

The emerging and engaging answer appears to be, a lot less than most of us think — provided we’re willing to work a bit."

What kinds of excuses against exercise have you been making lately? Leave a comment.

Mid February Motivation

2012-02-14T20:22:00.000-08:00

I Can't Today Because...

2012-02-02T19:18:00.000-08:00

Research: Its The Count That Counts

2012-01-31T04:09:00.000-08:00

I joke about the simplicity of my changed health and fitness plan (versus back from when I lived like there was no need for a plan). People tend to bristle at the notion that its as simple as eating less and exercising more. But...sorry...that's almost always what it boils down to! :-S Counting calories (OCD fashion at first and then intuitively later).

Since I have started on this change, there have been plenty of research studies released saying one thing or another about different diet plans. There was even a guy who lost weight eating just hostess snack cakes for a period of time (we are not talking overall health here, just weight loss).

This study seems to back up the fact that when it comes to lost weight, its the CALORIES that matter and not types of food. In fact, its the title of their findings..."Effects of 4 weight-loss diets differing in fat, protein, and carbohydrate on fat mass, lean mass, visceral adipose tissue, and hepatic fat: results from the POUNDS LOST."

The study conclusion reads..."Participants lost more fat than lean mass after consumption of all diets, with no differences in changes in body composition, abdominal fat, or hepatic fat between assigned macronutrient amounts."

Back when I started this blog, I wrote briefly about my influence for food choices here. While I do not adhere to a strict diet plan having a balance of protein and carbs still influences my overall decision making process because it worked for me in the past. It make sense to me and my body seems to respond to it. Still if the calories are not in line with my goals (as the above study showed) its a moot point.

What kind of eating pattern (er...diet) do you tend to think works best for you? Leave a comment!

Thought For The Week

2012-01-29T14:21:00.000-08:00

What are you going to do to change?

Ignorance Is NOT Bliss

2012-01-19T21:07:00.000-08:00

One of the biggest lasting impressions I have from being on a journey to healthier living for over 2 years now, its that ignorance was not bliss when it came to eating and not exercising. It was killing me.

As hard as it still is now some days to make the right choices, I have flipped the switch and continue to see food for what it really is. Making decisions based on reality does not mean I am not happy, it just means I am making a decision instead of ignoring reality!

One of my earliest posts has to do with my amazement at not considering the true costs of what I was eating day in and day out. Here is a link to that post How Many Calories Are You Eating.

How to do you view food? Leave a comment!

Happy 2012 - Get Going!

2012-01-03T05:37:00.000-08:00

Re-post alert, this is a copy of my 2011 post, all is well but my job is the kind where the first two weeks of the year is too crazy for me to be able to focus on the blog and I tried to end the year with my nuclear family so alas I am slow to update. Exciting things coming very soon though! God Bless!

Ecclesiastes 3:9-15

What gain has the worker from his toil? I have seen the business that God has given to the children of man to be busy with. He has made everything beautiful in its time. Also, he has put eternity into man's heart, yet so that he cannot find out what God has done from the beginning to the end. I perceived that there is nothing better for them than to be joyful and to do good as long as they live; also that everyone should eat and drink and take pleasure in all his toil—this is God's gift to man. I perceived that whatever God does endures forever; nothing can be added to it, nor anything taken from it. God has done it, so that people fear before him. That which is, already has been; that which is to be, already has been; and God seeks what has been driven away.

2012...We Got This! Eat right. Exercise right. Enjoy yourself and get/stay healthy!

Merry Christmas!

2011-12-25T00:54:00.000-08:00

May you and yours have THE peace this season!

Stats Update November/December

2011-11-28T05:19:00.000-08:00

Nothing exciting on the snacking front lately but I have been pretty focused on training for my first half marathon next Sunday! I cannot believe it. If you have not had a chance to help sponsor my run for Scottish Rite's Children Hospital, please do so today! Even if its only $5 or $10.

Thanksgiving came and went this year with no gorging or devouring. It was never a huge holiday in my house growing up and the kids are just content to be off from school work! :-)

I have to admit that I am frustrated by the weight plateau I have been going through for some time...constantly sticking in the just under or over 200 pound category for some time. I have not been able to break through but I have also not been trying that awfully hard over the past few months. My 194 low weight came when I was working out/running AND swimming almost every day. I can do that for a time, but its not a realistic long term solution or lifestyle so I am trying to just be content with knowing that I am eating well and exercising reasonably. The number is going to be what the number is going to be!

How is your winter fitness shaping up?  Leave a comment!

Happy Thanksgiving! Another year of blessings!

2011-11-24T05:16:00.000-08:00

Its been a fast moving year and much going on this month, but all is well and I am so thankful to God for His provisions.

Thanks be to God for his inexpressible gift!

2 Corinthians 9:15 (ESV)

What are you most thankful for this year? Leave a comment!

Roll Up The Goodness

2011-11-11T08:25:00.000-08:00

I am have found another sandwich/snack vessel to add to my arsenal. I still enjoy my universal snacking friend but its a fast seller at our local Walmart and is not always easy to find.

I have found Damascus Bakeries Flax Roll-Ups at multiple grocery stores locally (Sprouts for sure) and even while I was traveling for work in New York. They have 110 calories each. For my PB&J snacks I usually split the roll-up in half and fold up a sandwich.

Flax Roll-Up - 110 Calories - 12g Protein - 6g Net Carbs

The roll ups have a great nutty texture and flavor. It is more reminiscent of a crunchier flat-bread than some of the pillowy soft roll ups out there (i.e Flat Outs which are on my lower tier of choices - in a pinch only). When you fill it up with tons of meats and vegetables and then roll it up you have a beautiful healthy and delicious combination!

Whats your favorite sandwich vessel of the moment? Leave a comment!

Under 100: Power of Pears

2011-11-04T04:38:00.000-07:00

As I continue to work on my long term eating habits I often stumble across totally obvious snacks that I just haven't had in my rotation for a long time. Pears are in season so I kept stumbling over them at the market. It has been a long time since I have had pears that were not from a can, soaked in heavy syrup and/or chopped up into some mushy fruit salad.

An average pear has around 100 calories and 5 grams of fiber! A nice snack to fill you up between meals! They have anti inflammatory properties and are high in vitamin C. I have also read that their high copper content acts as an anti-oxidant that protect cells from damages by free radicals. Woohoo!

Have any good healthy pear recipes you can share?  Leave a comment.

Welcome Running With Sass Readers

2011-11-02T05:24:00.000-07:00

It was fun to write a guest post over at Running With Sass...be sure and check out the site and add it to your RSS feeds. She has great give-a-ways going on all the time too! :-)

In more ways than one it could be considered awkward for someone like myself to provide a guest post for a blog like Running with Sass....

Be sure to visit Running With Sass and leave a comment!

What do previously avoided activity are you read to make a go at this month? Leave a comment!

Running For A Cause

2011-10-31T05:48:00.000-07:00

I have finally signed up a half marathon in December. I am also raising money in support of Scottish Rite Hospital. My son has benefitted greatly from their services and I would greatly appreciate your support!

Click here to donate and THANKS!

Quit Fudging The Issue

2011-10-28T03:58:00.000-07:00

I am fond of saying that people eat for all kinds of reasons...to make them happy...because they are sad...because they are mad...because they are bored...some of these may require psychological help to overcome and I am far from qualified to analyze and address most of those. The biggest issue for most people is failure to accept what needs to be done to get healthy and then get to doing it. These are the limits that we place on ourselves to help justify our inaction in some way. My advice for you is to STOP IT (the excuses) and START IT (the change)!

What excuse have you overcome recently? Leave a comment!

Many don't believe their obesity poses health risks...

2011-10-26T04:06:00.000-07:00

There is a risk (after making it through some major weight loss already) that I can come across like an ex-smoker lecturing a current smoker, but this is never my intention. Weight loss takes work and desire. I did not have that desire to make an effort for many decades. I am still far from the textbook ideal weight. The lady on Wii Fit still says "OH" in her sugary sweet sarcastic voice when I weigh in. In many ways I have not properly reformed my view of food. I am a slave to the calorie count because I have not successfully worked out my intuitive hunger/eating issues yet.

One thing, however, that I was and am not in denial about is how much extra weight did and does affect my health. Before losing weight I was on cholesterol and blood pressure medicines and my stats were still declining. After losing some weight I no longer require medicine for those issues. A - B = C

It continues to shock me when I read stories like this one in a recent USA Today titled Many don't believe their obesity poses health risks. At first glance I assume that "many" people must ascribe to "the Secret" law of attraction then and assume if they don't believe it, then it won't be true.

Many overweight and obese patients seen in hospital emergency departments don't believe their weight poses a risk to their health, and many say doctors have never told them otherwise, a new study finds.

While its concerning that many doctors do not mention weight as an impeding health factor, I am also pretty sure that its because its so easy to change doctors people in denial are not likely to continue going to one who did.

Let's face it...there are plenty of reasons to lose weight. Health should be the number one reason (even its so you can be healthy for your kids etc etc). Losing the weight is a wholly different matter. Reasons why we are overweight in the first place are a completely different topic. The fact that extra weight is bad for your health really is not open for negotiation or opinions. Unless you realize that, the other mental switch flipping required to do something about it will probably not occur.

In many ways caring about your health is the first major step. Then you have to get moving and start making other steps in the direction of CHANGE. Big steps, smalls steps...momentum in the direction of a life-long pursuasion towards better health. We can do that! Lets go!

Have you denied the health aspects of extra weight in the past? How has this changed? Leave a comment!

Exercising In Perspective (Introspective)

2011-10-24T04:30:00.000-07:00

Over the weekend I ran a 5K and posted my results on Daily Mile. It was a good run and I had lots of fun. I actually placed first in my age gender bracket. Later in the day I receive the following comment on an old post..."It kinda cracks me up that you just won a 1st place medal in a 5K ...."

The old post was actually the one where I was giving a quick overview of the Couch To 5K running plan and my motivation behind taking on that challenge. Here is what I wrote...

They say the Couch-to-5K ® Running Plan has all the information you need to train and run a 5K. Once you get off the couch they say you can lose weight and get fit! :-) Not a novel concept but a new goal. To be honest I do not have a burning desire to "conquer" a 5K and I don't anticipate an emotional experience if I actually do, but I need goal to reach for and this seems like a good time to give it a try. With Summer coming to a close, the ease of running down to our community pool and swimming laps for 30 minutes each night also ends. Its also a good idea to switch things up on a regular basis to keep your body and mind from getting into a rut.

That was August 2010 when I had already lost close to 100 pounds. A little over a year later and I am now running on a regular basis (never could have convinced me that would ever happen) and I am working on my speed for shorter distances while following a training plan to run 13.1 miles (half marathon) before the end of the year.

I started exercising again at 325 pounds. It began with walking. I worked on an elliptical 30 minutes a day for a few months. Had a major foot issue. Started walking again when that healed up. Kept walking and eventually added in some gym work. Added in some swimming. Took up running about 8-9 months into my weight loss and health focus change. All movement in the right direction. Not the only way to do it, but one way that is working for me!

What are you ready to try exercise wise this Fall?  Aim high!  Leave a comment!

Objects in Motion tend to Remain in Motion

2011-10-20T03:59:00.000-07:00

and objects at rest tend to remain at rest....

I got up at 4:45 AM this morning to run the 4 miles that my half marathon training plan calls for. While I was running in the cold I had a moment of thinking I must be crazy. Why am I doing this? Then I reminded myself it was because it needed to be done. As soon as I got home it was time to get my son ready for school and then it was time to start working. At lunch today I have to help with my other two kids while my wife attends teacher conferences. Later tonight my wife and daughter have a Zumba class. There is basically no other time available today so I made it work. Cold. Early. Done!

If you really want to lose weight, get healthy and stay fit, you have got to be in motion. There are plenty of different ways to do it, but it not likely to happen if your primary activity during any given day is sitting at a desk or laying on the couch! Facts are facts!

Daily Mile is a great way to easily post your daily exercise efforts, keep a history and get some great support and feedback from other inertia minded folks. Click on the logo below to see my profile and get started.

Are you in motion or rest mode? What motivates you to move? Leave a comment!

Stats Update - Pre Holiday Season Planning!

2011-10-18T04:04:00.000-07:00

I am a big believer in the adage of failure to plan is often planning to fail!

Last year around this time I was fully fixed on achieving a 5K run by early December. This year I about half way through a training plan that is supposed to prepare me to run a Half Marathon the first weekend in December! There have been thwarted attempts in the past year, but so far I am cruising along and doing my best to stay on track. That is the PLAN!

I continue to plan things in my life and the lives of my family that are activity based! Our oldest daughter has now completed two triathlons. Our whole brood is regularly getting in 6-10 mile bike rides during the week. I have been working on our local city initiative to get more citizens moving. Planning to keep active. Not allowing things like TV and eating to dominate my free time.

What does your spare time look like? Did you know that in some addiction recovery facilities there are professionals whose sole job is to help patients plan out their days to avoid falling back into old patterns and problems? They are called leisure time counselors! YOU do not need one of those! You only need to figure out what you like to do and plan to do it on a regular basis!

In regards to my weight-loss I continue to keep it all off. I hover in the 200-195 range depending on when I check my weight but I have mostly stopped obsessing about that actual number. I continue to see plenty of other body changes that make the relatively unchanged scale numbers acceptable. I will be interested to see if when I get further into the half marathon training if I can move the number down a little further in preparation for the holidays. Its all part of the plan! :-)

With the holiday (eating) season quickly approaching, what you are doing to prepare?  What's your plan?  Leave a comment!

New Obsession: Skinny Pizza Rolls - Under 400

2011-10-12T04:25:00.000-07:00

I never thought I would say it (because I am a boring eater and can eat the same thing for a LONG time) but the pumpkin protein pancakes have fallen out of favor! Don't get me wrong, they are still good, but my daily dose of them for many months has finally taken its toll. I was in search of new daily lunch obsession.

Enter the Skinny Pizza Rolls ala the Dashing Dish blog. I had eaten these several times before and fixed them for the kids on a few occasion, but now they are pretty much my lunch staple when I am working from home (most days).

My single serving version is using 8 won-ton wrapper, 17 slices of turkey pepperoni, a mozzarella cheese stick and just enough pizza sauce to get it to all stay together. I scoop that into the won ton wrappers, spray with olive oil, sprinkle with parmesan and bake at 450 for 10-12 minutes. EASY! Here is a link to my version of the recipe that I posted on calorie count.

Found any new exciting recipes lately? Leave a comment!

New Oats Fave: Coach's Oats

2011-09-21T04:31:00.000-07:00

**** Disclaimer: I received sample packs of Coach's Oats after running into them via #FITCHAT on Twitter. I was under no obligation to review it or provide positive feedback *****

If you have read many of my blog entries then you must realize that I dig oats! My original overnight oats post as well as my strawberry cheesecake post remain my top most visited pages. There are plenty of oats worshipers out there that is for sure!

Because of my love for oats, I was school kid excited when Coach Theresa offered to send me a sample of her product. I have read several other bloggers reviews of her oats. The blogger (KathEats) that got me hooked on overnight oats has even been talking about them lately.

According to their website...

Coach’s Oats are prepared in an entirely new way. The groats are toasted to bring the natural sugars to the surface of the oat, then cracked into small pieces. This patented Cracked n' Toasted™ process means that Coach’s Oats are never mushy, always naturally delicious and cook in just 3 to 5 minutes on a stove-top or in the microwave.
That's the Coach’s Oats difference!

I mostly use rolled oats (the non instant kind) for my concoctions but I had heard from friends and other bloggers that the steel cut variety had a fuller/nuttier flavor. After using Coach's Oats for several days in both my overnight oats and protein pancake recipe's I have to say that do offer a superior taste and texture to the run of the mill (aka from a big bin) oats that I normally use. You can feel the smoother almost creamy texture they help create and you can definitely taste the hearty/nutty overtones. I call them a success and worthy of some online ordering in the future.

Do you like oats as much as I do? What style of oats do you prefer? Leave a comment!

New Flavors: Hail To Jicama

2011-09-19T04:18:00.000-07:00

Part of eating better usually involves trying new things. I was more adventurous from the get go with things like sweet potatoes and squash but have not been so thrill seeking lately. I tend to eat the same things (and say that same thing) alot.

Here is a great addition and something that many of my friends and family knew about before I did! Jicama (hick-a-mah)...

Jicama (medium) - 250 Calories - 5g Protein - 26g Net Carbs

A medium size jicama is about the size of a large baking potato (just more rounded out). They have roughly the same calories, but the jicama has over 32g of fiber whereas the potato only has about 7g. This high amount of fiber has made the jicama a popular substitute for potatoes and even rice for diabetics since natural fiber improves your blood sugar control. Fiber also helps with the feeling of fulness. All kinds of winning combinations in this veggie!

I have seen explanation of jicama as a cross between a water chestnut and a pear. I get the consistency avenue of this description but to me its on a more starchy and savory taste factor than any of those two. I made the decision to try it as a hash (I think watching an episode of Chopped on Food Network actually inspired that).

There are a gazillion recipes for Jicama Hash via Google searches, but I just went with shredding the jicama, squeezing out as much water/juice as I could and then running with it as a normal hash-brown. Here is how I made my hash...

medium jicama shredded and squeezed of water
spray olive oil on large skillet
add jicama
add two tablespoons of bacon bits/pieces
sprinkle dried onion flakes/chips on top
garlic powder, salt and paper to taste
sprayed with olive oil prior "flipping" after edges began to brown
once flipped and flip side began browning I split the hash up a bit to get more of to brown and adding two tablespoons of Brummel & Brown divided and spread out for the last bit of cooking and extra flavor

We ate our jicama hash with pork-chops and side of apple chutney (recipe later this week maybe). It was awesome and very filling!

Have you tried jicama? What new fruit or vegetable have you been adventurous with lately? Leave a message!

Meh! Subways New Over Crisp Chicken

2011-09-15T05:12:00.000-07:00

** I received a Klout Perk of a $10 Subway card in their hopes that I would try the new sandwich. I was under no obligation to review it or provide positive feedback **

I have to say that I am coming around to team Subway. My previous eating habits there (foot long tunas galore + bag of Doritos + cookie) meant that I had pretty much avoided them at all costs. As I continue to get more comfortable with my long term eating habits and self trust levels, I have been venturing there on a more regular basis.

With the gift card provided, I went ahead and gave their new Oven Crisp Chicken sandwich a whirl. My new way of ordering at Subway is almost always the whole wheat bread (the flat-bread has worse nutritional stats...that cracks me up), no cheese, cucumbers, spinach, pickles, tomatoes and the brown/spicy mustard. That is how I ordered the 6" Over Crisp Chicken.

I have to say it was really quiet underwhelming. It really just felt like a frozen cafeteria style chicken patty with the better nutritional stats. The flavor was underwhelming and the texture was possibly a little off-putting. I did eat the whole thing, and it did fill me up, but at 390 calories I really was not happy with the end result.

We live in Chick-fil-A territory here. For 290 calories I can get their grilled chicken sandwich with better overall nutritional stats than the Subway Oven Crisp with LOTs more flavor. To be sure that is not an apples to apples comparison, but if I was in the mood for chicken, I would definitely choose the Chick-fil-A version over Subway's.

Subway really is to be applauded for their efforts to provide good healthy fast food alternatives! This one just feels like a misfire to me. What I love love from them is their turkey and ham 6" on the whole wheat bread. Prepped the same way as the chicken I ordered, it is full of flavor and 100 less calories. It makes me happy when I eat it!

When you go to Subway, what do you like to to order? How has this changed over time? Leave a comment.

Fall Flavors: Getting Your Pumpkin Fix

2011-09-12T04:59:00.000-07:00

Well the forecast for later in the week here in Texas calls for days under 100 and that's FALL here! :-)

Although I pretty much eat pumpkin all year round (I have to force myself to a hiatus when my skin starts turning orange), its about to be that time when you will actually be able to easily find it in grocery stores.

Last year I wrote a post for a great quick and easy Pumpkin Pie flavored snack. If you have not tried it before and you like pumpkin pie, then you should run out and get the ingredients and try it today! Make sure you get the pure pumpkin and not the pie mix pumpkin so you are getting all that good fiber and nutrients without the added sugars!

Are you a fan of pumpkin pie? What is your favorite fall flavor? Leave a comment.

September? Already? Stat Updates

2011-09-07T05:36:00.000-07:00

Seriously September is rolling on way too fast!

Well the official weigh in for September is as boring as ever and that's a good thing! Still straddling below the 199-ish mark depending on water. So much for thinking that Summer would be the kick start to a deeper plunge. I know that if I really wanted to drop back down into the low 190s or lower I could, but eventually there is a balance and I have am pretty happy with my regimen and have been able to stick here for about six months now.

All I have to do is look back at last September to realize I am in a good place. I was just staring the couch to 5K program in earnest. Here is what I reported...

Focus Started: January 2010 - 325 Pounds (and somewhere in there for 10+ years)
Current Weight: 237 pounds (down 10 from August 1st)
Target Weight: Under 200 pounds

I have mentioned before that Drew Carey had been going through some major weight loss success of his own over the past few years. I think I also mentioned that I often was told I looked like Drew with my old body "style" and around the same time I was starting to lose weight so was he. So I still get the doppelganger references from friends.

Drew has included running in his path to better health. He was recently featured in Runners World magazine. Here is a link to the article.

I particularly love his response to this question because its almost exactly what I would have (and have said to others) if I was asked...

So how big of a role has running played in your weight loss?
Well, exercise is the main thing, you know. It's the diet and the exercise together. People always ask how I lost 85 pounds, hoping I'll say, "Just take this pill," but it was a drastic lifestyle change. I went from sitting around doing nothing, eating Doritos and fettuccine, to being active, exercising, and eating well.

I tweeted Drew saying I enjoyed the article and that my wife thinks we were separated at birth due to our similar weight loss, weight loss philosophy, and timeline to start running. Here was his response..

As I have said, my story is not unique. I did not follow any secret plans. I did exactly what Drew Carey did and you can to! What are you waiting for?

What change are you willing to make today to get on to a better long term health and fitness path? Leave a comment!