Secrets of a Former Fat Girl

Update on Me and A Fit Decision

noreply@blogger.com (Michelle) — Sun, 24 Jul 2011 18:13:00 +0000

Hey everyone!

I hope you're all doing well! I'm very excited to finally share an update on me ... well, excited maybe isn't the exact feeling, but maybe it is ...

You see, with the help and support of my friend Kae Whang, I'm here to finally admit to everyone (and most importantly, myself) that I've gained back a significant amount of weight. I honestly don't know exactly how much, but I guess I'm about 60 lbs shy of my highest weight ever.

I didn't wake up one morning and decide to give up all my hard work and gain the weight back. It just happened, one unhealthy choice at a time. Life is great, but life is hard too. And more often than not, I gave in to old habits of falling back to food for comfort, than sticking it out and making the healthier choice.

Notice I said "healthier" choice". Not "bad" choice. Not "wrong" choice. One of the biggest things I've learned is that life isn't as simple as "good" choices vs "bad" choices. What I've learned is that if I want to live the very best life I possibly can, I must learn balance. Balance in my life as a single parent, daughter, friend, employee, volunteer, domestic abuse survivor, and food addict ... I've learned that no matter what happens, I will always have a choice - left or right, up or down, right or wrong, good or bad.

My life now is about making fit decisions. Making decisions or choices that may be right, they may be wrong, but in the big picture that is my life, I will make the fit choice. The fit decision. That means sometimes, I'll be "good" and skip dessert. And that means there will be times that I'll have my cake and eat it too :) I must take time to learn about myself, because no one knows me better than me. Knowing that some times, I just have to have my cake. And it's ok to have my cake. I just can't have it all the time. Every day. With two servings of ice cream :)

So here I am, on my new journey pursuing a balanced life of fit decisions. This post is the final chapter of my life as "Secrets of a Former Fat Girl". I invite you to follow my new "sequel" if you will, at A Fit Decision. I am very blessed to count on Kae Whang as my friend and co-author of A Fit Decision. Kae has her own story to tell, but one that's similar to my own. We're embarking on new territory, and hope you'll join us for the ride!

xo,

Exciting Update!

noreply@blogger.com (Michelle) — Mon, 20 Jun 2011 00:34:00 +0000

Knock, knock, anyone there? :)

My oh my has it been a long time since I've blogged! So much has happened, and I'm excited to share that I have formed a wonderful partnership with a great friend, one who was extremely instrumental in helping me get on track when I first started my weight loss journey, and will be debuting our combined new and improved website soon. I'm sure most of you will recognize her, and will just as excited as I am when we debut our new website!

We actually live in different states, but we're meeting up next month to record our first vlog to let everyone know what we've been up to, where we're going, and what we have planned for our website and for all of you!

Please stay tuned - I'll share our new website address as soon as it's ready!

xo,

2 Year Anniversary

noreply@blogger.com (Michelle) — Sun, 29 Aug 2010 14:44:00 +0000

Two years ago, I took that first step towards a healthier me. It's been quite the ride, and I have to say I can barely remember the struggles, even though I'm sure they were overwhelming and all-encompassing at the time. I've learned so much about myself, and grown along the way. My biggest lesson - to love what I see in the mirror, regardless of what the scale says. It's going to be an evergreen lesson - one that I'll work on every day for the rest of my life!

With my 2 year anniversary upon me, I've made a decision to retire my Secrets of a Former Fat Girl blog. A big part of learning to love what I see in the mirror is to quit using negative labels on myself, and even though "Former Fat Girl" isn't a bad thing, it still has a negative connotation. So ... I'm in the process of creating a new and improved blog that will see me through the "forever" ...

In the meantime, while I gather my creative energies and create this new blog, you can keep track of my half-marathon training and bodybug'in by following me on Twitter, or adding me as a friend on Facebook by searching for "Michelle's Weightloss Page"!

xo,
Michelle

Mental Monday

noreply@blogger.com (Michelle) — Wed, 11 Aug 2010 02:02:00 +0000

I'm always on the look-out for suggestions or advice from fellow healthy bloggers, and this article from Weight Watchers recently caught my eye. One of my main hurdles is getting into a rut of eating the same things over and over, which on one hand, is easy and saves me time, but after a while, I get bored and more easily tempted to cheat or worse, fall off the wagon completely. I love the suggestions in the following article, and plan to try the veggie quesadillas!

xo,

16 Foods Dieters Can't Live Without

Calling all dieters: Are you tired of eating the same old stuff? Would you like something new and different to wake up your taste buds? We asked readers on the WeightWatchers.com message boards to tell us what diet-friendly foods and drinks they just can't live without.

Now we're going to share the wealth and give you some of their best ideas. And whether you've got the mid-afternoon munchies or a late-night craving, want something sweet or something savory, none of these 16 favorites will cost you too many calories.

1. "Quaker Oats Low-Fat Chewy Granola Bars. They've got the size and taste of a regular candy bar. PB and chocolate are the best!"

2. "Fat-Free Cool Whip with anything! I could kiss the guy that invented it!"

3. "Pitas! I can't live without them; they have so many uses. Make pita chips or slice them into two layers and toast them for two tostada shells!"

4. "Ground turkey breast! The meal possibilities are endless! Whether it's sloppy joes, turkey tacos, spaghetti sauce, turkey loaf or turkey burgers … I can find a million ways to make it."

5. "Hormel Turkey Pepperoni — great for making pita pizzas. This has kept me from calling Pizza Hut many nights."

6. "Veggie Quesadillas — I eat them all the time with fat-free sour cream, and they are so filling."

7. "GUM! Chewing gum has saved me many a day when I wanted to eat, eat, eat."

8. "Folgers Cafe Latte Caramel Groove — it tastes so good."

9. "Grape tomatoes — great for guilt-free snacking."

10. "Tomato juice with horseradish and hot sauce — just like having a Bloody Mary. I like to drink it while making dinner."

11. "A Boca Burger, Wonder Light Bun and Velveeta Light Cheese: That makes a low-calorie cheeseburger I can't live without!"

12. "Diet Root Beer — add a scoop of light vanilla ice cream and have a root beer float."

13. "Pirate's Booty (snack food by Robert's American Gourmet). Wish this little goodie wasn't so popular because my supermarket constantly runs out of it."

14. "Sweet potatoes sliced into strips and 'fried' in a pan with Pam. Yum!"

15. "Splenda! I use it in coffee, desserts, cinnamon toast … anything! It's wonderful."

16. "Nonfat chocolate pudding with just a dollop of light or nonfat whipped cream … so creamy it should be illegal."

From www.weightwatchers.com

Something wonderful

noreply@blogger.com (Michelle) — Fri, 06 Aug 2010 15:19:00 +0000

A few days prior to my surgery, I was sent a wonderful email from Ryan at POM Wonderful complementing my blog and offering to send me a complimentary case of POM Wonderful 100% pomegrante juice. Having two children that absolutely love POM, I naturally said YES!

The case of POM arrived the week after my surgery, and I managed to snap a photo before the kids guzzled themselves into a POM frenzy :)

If you haven't tried POM Wonderful yet, you really should. And not just because Ryan sent me a free case! ;)

POM Wonderful is the only brand guaranteed to contain 100% authentic pomegrante juice. It's all-natural and contains no added sugars, preservatives, colors or cheap filler juices. Other pomegrante juice brands are made with juice imported from Iran, Turkey and India.
POM Wonderful's pomegranate orchards are located in California's San Joaquin Valley. They grow their own fruit, pick it by hand, squeeze it with their own proprietary presses, and even manufacture their own bottles!
There have been 45 studies about POM Wonderful pomegranate juice published in leading peer reviewed journals. To read the full studies, visit Pom Wonderful.

One of the things that Ryan mentioned in our subsequent email conversations is that POM Wonderful is, well, erm, really quite wonderful to cook with! Their website features a lovely receipe section, and the kids and I decided on the Pear Salad with POM Honey Dijon Dressing and Blue Cheese Crumbles. This salad was so scrumptious, it was almost like a dessert for me! I could have happily sat at the dinner table and eaten all 8 servings by myself :)

My son LOVES red velvet cake, so our next POM Wonderful adventure will definitely be the POM Velvet Cake and/or POM Velvet Cupcakes with POM Cream Cheese Frosting! I just need to be sure I accumulate extra activity points the week prior to our making these next yummy treats! :)

xo,

"What you do today is important because you're exchanging a whole day of your life for it." ~Unknown

Recipe of the Week

noreply@blogger.com (Michelle) — Thu, 05 Aug 2010 14:12:00 +0000

Ok seriously, this pie sounds to die for! I haven't actually tried it out yet, I'm a bit afraid this is one recipe that may push me over the edge, but I just had to share it with you LOL If you do try it out, please let me know!

xo,

Frozen Chocolate-Cherry Pie

POINTS® Value: 6
Servings: 8
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy

Friends and family will love this fresh, creamy twist on a delicious dessert classic.

Ingredients

4 cup(s) low-fat frozen yogurt, chocolate-flavor, softened
40 item(s) maraschino cherries, drained and chopped (about 1 1/2 cups)
6 oz Ready Crust Hershey's Chocolate Ready Pie Crust, or other brand
1/2 cup(s) lite whipped topping, frozen, thawed
3/4 oz bittersweet chocolate, grated (about 2 Tbsp; optional)
8 item(s) maraschino cherries, with stems (optional)

Instructions

In a large bowl, combine yogurt and cherries; fold gently to combine. Spoon yogurt mixture into pie shell; cover and freeze for 8 hours or until firm.

Cut pie into 8 wedges and top each slice with 1 tablespoon whipped topping. Garnish with chocolate and cherries. Serve immediately. Yields 1 piece per serving.

Notes

From Weight Watchers Annual Recipes for Success 2010 Copyright © 2010 Oxmoor House, Inc.

Mental Monday

noreply@blogger.com (Michelle) — Tue, 03 Aug 2010 01:56:00 +0000

We're all looking for that magic bullet, and we all want fast and easy. But we all know, taking the easy route isn't always the right route. I'm a firm believer that taking the longer route will teach you lessons that will last a lifetime, because you work harder and longer to learn that lesson.

Be that as it may, I still admit to looking for shortcuts whenever possible. This recent article from Weight Watchers caught my eye, and I'm pleased to share it with you. I think you'll find the tips informative, educational, and helpful!

xo,

7 Fast, No-Fuss Ways to Eat Smarter

Too busy to make sure you're eating foods that are good for you? No sweat! Try our no-frills approach to healthy eating.

Who says healthy eating has to be work? Our nutrition experts let us in on some super-fast, incredibly easy ways to fill up on foods that are good for you. Try these tips:

1. Get sneaky. That is, sneak fruits and vegetables — excellent sources of disease-fighting vitamins, fiber, minerals, antioxidants and phytochemicals — into the foods you already eat, advises Evelyn Tribole, MS, RD, author of Stealth Health: How to Sneak Nutrition Painlessly into Your Diet (Penguin, 2000).

Top off your morning cereal or yogurt, for example, with blueberries, peaches and the like. Add finely chopped carrots, broccoli and kale to pasta sauces, meat loaf, soups and salads. (Hint: Buy them ready-cut at your supermarket.)

2. While you're at it, experiment with exotic fruits, such as papaya, mango, melon and fresh pineapple. "Tropical fruits are especially potent sources of antioxidants," says Felicia Busch, RD, author of New Nutrition: From Antioxidants to Zucchini (John Wiley & Sons, 2000).

3. Check your iron intake. Iron helps carry oxygen to the blood and deliver it to cells. Without enough iron on board, you're apt to feel sluggish and fatigued. But consult with your physician first to evaluate your iron stores, because too much of a good thing can be just as bad for you.

To up your iron intake if needed, consume a vitamin C-rich food, such as orange or tomato juice, with meals. If there's iron in any of the other foods you're eating, "you'll increase your body's iron absorption two to four times," says Tribole.

4. Down some veggies. Another no-fuss way to eat more veggies? "Drink vegetable juice," Busch suggests. Besides offering disease-fighting nutrients, "most vegetable juices are blends, so they provide more unique combinations of vegetables that you might not otherwise eat," says Busch. A varied diet maximizes your body's arsenal of health-promoting nutrients, she says.

5. Milk those calcium moments Choose calcium-fortified juice instead of the regular version — you'll get as much calcium (300 milligrams) as you would in a glass of milk (although milk has more nutrients, particularly vitamin D, which helps absorb calcium). Make oatmeal and other hot cereals with skim milk instead of water, and switch to skinny lattes (2/3 skim milk, 1/3 strong coffee) instead of regular coffee, suggests Tribole.

6. Don't bypass beans at the salad bar. They're an underrated source of disease-fighting fiber, as well as a great source of iron, protein and folate, the last of which is especially important for women of child-bearing age, says Busch. Studies show that a diet high in fiber can even help keep your weight in check.

Use canned, rinsed beans in salads, and incorporate them into soups, stews and sauces.

7. Choose fish. "The average American eats fish about once a week," says Busch. But two to three times a week is better — so why not grill some up, or make a filet in minutes in your broiler pan?

Fish, especially coldwater fish like salmon, is a rich source of omega-3 fatty acid, the heart-healthy fat that helps lower LDL (or "bad") cholesterol. "Eating more fish may also reduce your cancer risk," says Busch, "and even lower your blood pressure."

From www.weightwatchers.com

Recipe of the Week

noreply@blogger.com (Michelle) — Thu, 29 Jul 2010 14:07:00 +0000

These cookies are soooooooo delish! They are just sweet enough to satisfy my sweet tooth without making me go overboard!

xo,

Oatmeal Raisin Bites

POINTS® Value: 1
Servings: 40
Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy

Small oatmeal raisin cookies with a big granola taste. They’re loaded with fiber and rank high on the hunger-busting scale.

Ingredients

1 1/2 cup(s) rolled oats
3/4 cup(s) whole-grain wheat flour
1/2 tsp baking powder
1/4 tsp table salt
1/2 tsp ground cinnamon
1/2 cup(s) butter, softened
1/2 cup(s) packed brown sugar
1/4 cup(s) sugar
1 large egg(s)
1 tsp vanilla extract
1 cup(s) raisins, chopped

Instructions

Preheat oven to 350ºF

In a medium bowl, combine oats, flour, baking powder, salt and cinnamon; set aside. Using an electric mixer, cream butter and both sugars until incorporated. Add egg and vanilla; mix thoroughly. Add oat mixture and mix until just combined; fold in raisins.

Drop rounded teaspoons of batter onto 2 ungreased cookie sheets, about 1-inch apart each. Bake for 9 to 10 minutes for chewy cookies or 11 to 12 minutes for crispy cookies. Remove from oven and let cookies rest on cookie sheets for about 2 minutes; remove cookies to a wire rack to cool completely. Yields 1 cookie per serving.

Notes
Change the flavor of this recipe by adding walnuts instead of raisins (could affect POINTS values).

Losing It with Jillian Michaels

noreply@blogger.com (Michelle) — Thu, 22 Jul 2010 01:45:00 +0000

Well, all good things must come to end (at least for this season!). Help summarize the season finale last night with two deleted scenes, which are below, and the full episode, online here.

What did you think of this season? Which family did you identify with most? What would you like to see different next season?

xo,

Jump In, Jump Out
Jillian gets the Alvarez family moving and working out on day one.

Moment of Truth
Jillian works with the Alvarez family on their individual goals.

Post-Op Update

noreply@blogger.com (Michelle) — Tue, 20 Jul 2010 20:34:00 +0000

Hey everyone!

Thanks so much for your thoughts and prayers during my surgery! I'm now officially 11 days post-surgery, and am doing well! Surgery went well overall, although I had a bad reaction to the anesthesia which caused me to stay overnight in the hospital. My four incision sites are healing well, and my pain level is almost non-existant. After my reaction to the anesthesia, I was very leery of taking my prescription pain medication, so I stuck to 400mg of ibuprofen, and did just fine. My only gripe is that my energy level is still lower than normal, which is a real drag! I've become one of those old grannies that naps in the afternoons, or I'll just fall asleep while watching TV lol The important thing is that I can tell I'm getting a little better, day by day!

My goal is to follow my doctor's orders to the tee to ensure a proper recovery, then get back on track with my workouts. My ultimate goal is to start training for the 2011 Chicago Rock n Roll Half-Marathon as soon as I can - I'm going to PR that bugger if it's the last thing I do! :)

Hope everyone is doing well - let me know what you've been up to!

xo,

Losing It with Jillian Michaels

noreply@blogger.com (Michelle) — Wed, 14 Jul 2010 20:26:00 +0000

Good morning!

Recap all of Jillian’s trials and tribulations from last night’s episode with the highlight clip below, or watch the full episode here.

Emotional Outpouring & Wake Up Call
Todd's family and friends share their fears for his future if he doesn't make a change and promise to get healthy.

xo,

Losing It with Jillian Michaels

noreply@blogger.com (Michelle) — Wed, 07 Jul 2010 20:21:00 +0000

You can see Jillian’s success with the The Plunkett-Marquez Family in last night’s episode online now, plus see two deleted scenes from the episode! And, look ahead to next week in the promo that’s included below.

Needs And Wants
Jillian sits down with the family to set personal goals.

A New Path
Cora-lei has a surprise for Jillian: healthy food, inspired by the past.

Tough Subjects
Jillian's got her work cut out for her with the Franklin family.
Link: http://www.nbc.com/losing-it-with-jillian/video/tough-subjects/1237423/

xo,

Small Sabbatical ...

noreply@blogger.com (Michelle) — Sat, 03 Jul 2010 11:43:00 +0000

Hey everyone!

Just wanted to let you all know things will be a little hit or miss for the month of July. I'm having surgery on Friday July 9th at 10am (prayers are very much welcomed and appreciated!), and I'll be using my recovery time to plan out how I'm going to once-and-for-all get to goal. I'm super pumped about my surgery, and am looking at it as a second chance to finally get this right :)

I'll be on restrictions for 6 weeks after surgery, so my triathlon, 150 mile bike ride, and half-marathon are out the window. I'm not particularly happy about that, but this surgery is like a reminder from God himself, telling me I need to take care of myself FIRST and get this taken care of so I can go out and do all the things I want to do :)

While on restrictions, I plan to refocus on my nutrition and come up with a FAMILY nutrition plan. I'm very blessed to have my children on track with me, and we're ready to make this a family commitment to eating clean. I'll also focus on core workouts, such as yoga, pilates, and resistance band workouts, to strengthen my core, and stay on track.

Thanks for all that you guys do to motivate and inspire me on a daily - and sometimes hour-by-hour - basis!

xo,

"The only journey is the journey within." Rainer Maria Rilke

Recipe of the Week

noreply@blogger.com (Michelle) — Thu, 01 Jul 2010 12:06:00 +0000

What's summer without your classic potato salad? Believe it or not, potato salad is my ultimate comfort food. My dad was born and raised in Germany, and was "famous" for his German-style potato salad while I was growing up. It was one of his labors of love, and he'd spend a minimum of 4 - 6 hrs in the kitchen making his potato salad. It was always a huge hit at parties, picnics and bbqs among our family and friends. As Daddy's Little Girl, it's no wonder that his potato salad is my ultimate comfort food as it releases a flood of memories with each bite - he had a technique for everything - from pricking the potatoes and boiling them in a precise manner so they turn out firm but not too hard, his secret ingredient (which I will never share outside of my immediate family), and turning the potato salad in such a way as to keep the potato cubes intact and not crush or smoosh the remaining ingredients.

In gearing up for our July 4th weekend, I discovered the following recipe on WholeFoods.com, and wanted to share it with all of you ...

The Best Basic Potato Salad

Serves 8
Potato salad is one of those dishes that can help limit the cost of a summer get-together. Learn to make this one, then try a few of your own special touches--maybe curry powder, chopped hard-cooked eggs, black olives or roasted red peppers? For a mayonnaise-free version, try our Dijon Vinaigrette Potato Salad recipe . For a mayo-and-mustard version, omit the lemon juice and add 2 tablespoons mustard and 1/3 cup chopped pickles.

Ingredients
3 pounds russet potatoes, peeled and cut into 1-inch chunks
Salt and ground black pepper to taste
1/3 cup light or regular sour cream
1/3 cup gluten-free mayonnaise
1/4 cup mixed chopped herbs such as parsley, basil and thyme
2 tablespoons lemon juice
2 ribs celery, chopped
1/2 small onion, chopped

Method
Put potatoes into a pot, cover with salted water and bring to a boil. Reduce heat and simmer 8 to 10 minutes. Be careful not to overcook. Test for doneness by inserting a fork into a potato chunk. It should slide in easily without breaking apart the potato. Immediately drain well and let cool 10 minutes.

Gently toss potatoes with sour cream, mayonnaise, herbs, lemon juice, celery, onion, salt and pepper. Cover and chill before serving.

Nutrition
Per serving (about 8oz/225g-wt.): 270 calories (90 from fat), 10g total fat, 1.5g saturated fat, 10mg cholesterol, 300mg sodium, 40g total carbohydrate (3g dietary fiber, 4g sugar), 4g protein

While this recipe isn't my dad's German-Style potato salad, it's the best basic potato salad, ever! A few final observations ...

Sour cream and mayonnaise combine to make a tangy, creamy base that goes well with potatoes.

Fresh herbs are a welcome addition to any salad. Try a mix of basil, parsley, thyme and/or dill.

Celery and onion add crunch and flavor, and lemon juice contributes brightness.

This recipe is ready for your own special twist. Once you’ve learned to make this one, try a few inspired touches–maybe curry powder, chopped hard-cooked eggs, black olives or roasted red peppers? For a mayo-and-mustard version, omit the lemon juice and add 2 tablespoons mustard and 1/3 cup chopped pickles.

I can personally vouch for adding curry powder to potato salads and coleslaws ... absolutely yummers!

xo,

"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." Thomas Edison

Losing It with Jillian Michaels

noreply@blogger.com (Michelle) — Wed, 30 Jun 2010 12:01:00 +0000

Watch Jillian move in with the Vivio family in last night’s episode here and check out an emotional highlight as Jillian defends on the Vivio family at a local school. We also have two deleted scenes from the episode, which you didn’t see on air! Look ahead to next week, when Jillian faces a tall task – she has to fight culture and unhealthy habits as she moves on to a Native American reservation!

Leadership Class
Jillian speaks to Elijah's eighth grade leadership class about respect and acceptance of yourself and others.

The Barn
Before Jillian moves in the cats have to move out.

U-Turn LaVern
LaVern teaches Jillian how to report the traffic.

Changing a Nation
Jillian must change one person before she can change a nation.

xo,

"Live with Passion." Anthony Robbins

Mental Monday

noreply@blogger.com (Michelle) — Mon, 28 Jun 2010 19:36:00 +0000

I am a big supporter of clean-healthy-eats, and have seen the results of eating clean whole-foods, and eliminating processed or chemically-engineered foods. One of my pet peeves lately is the HFCS commercials all over TV ... yes, HFCS is just like sugar, and is fine in moderation. The problem is that it's in EVERYTHING. The following article does a great job comparing HFCS vs Sugar. I completely agree with the author's verdict, and follow it to the letter, myself. Let me know what you think in the comments below!

xo,

My work has also motivated me to put a lot of time into seeking out good food and to spend more money on it. Michael Pollan

High-Fructose Corn Syrup vs Sugar

Is high-fructose corn syrup worse for you than sugar? Researchers at Princeton University think so. But the American Medical Association and most dietitians say no. AOL Health contributor and nutritionist Victoria Stein examines the issue.

Before we delve into the debate, let's review some basic chemistry. Sugar and HFCS share the same biochemistry. The main difference is that HFCS is manufactured from corn syrup (primarily glucose), which undergoes enzymatic processing to increase the fructose content and is then mixed with glucose. Pure sugar is also composed of glucose and fructose but in marginally different concentrations. Both are calorie dense (with about 16 per teaspoon) with no nutrients.

Thanks to corn subsidies, HFCS has become a cheap alternative to sugar and is often added to processed foods and soft drinks -- substances that offer little nutritional value and, when consumed in excess, contribute to weight gain. But whether HFCS has distinct adverse health effects is less obvious.

Critics believe HFCS plays a direct role in obesity by disrupting normal metabolic functions. According to a recently published Princeton study, rats fed a diet rich in HFCS accumulated more belly fat and had higher levels of circulating triglycerides (i.e., fat) -- both of which are factors in metabolic syndrome, a precursor to heart disease -- than their sugar-fed peers. However, a number of nutrition experts dispute these findings, suggesting that the data produced inconsistent results. Previous studies have shown that fructose is metabolized differently than glucose and excessive amounts of fructose interfere with appetite-regulating hormones and lead to increased fat accumulation. But HFCS is not any higher in fructose than table sugar -- both are about 50 percent glucose and 50 percent fructose. And an excess of either is unhealthy.

The HFCS Image Makeover
HFCS has become the latest health villain, and consumers have begun to demand that manufacturers remove it from popular processed foods. Starbucks has eliminated HFCS and trans fats from all of its products, and PepsiCo introduced a "throwback" version of Pepsi and Mountain Dew that replaced HFCS with sugar.

Meanwhile, the Corn Refiners Association is busy trying to give HFCS an image makeover. In 2008, the CRA launched a multimillion-dollar media campaign with the goal of destigmatizing and educating consumers about HFCS.

The ads all play upon a similar theme: one character scolding another for using HFCS but unable to come up with a reason why. After the first character trips over his words for a few seconds, the other jumps in to correct him: "What do they say? That it's made from corn, nutritionally the same as sugar, and fine in moderation".

Audrae Erickson, president of the Corn Refiners Association, wants to help consumers make informed decisions.

"It's always been calories in, calories out, and singling out any one ingredient or food or beverage in our overall diet only misleads consumers," she says. "If we single out any element of the food supply and say if you just stop consuming this -- whatever this is -- it suggests to people that they'll get skinny. We all know that's very misleading and not helpful."

How HFCS and Sugar Can Hurt Your Health
What we do know is that as excessive sugar intake (in any form) increases, so does risk of diabetes and heart disease. We also know that liquids do not register the same way as solid food, and people rarely compensate for those extra calories by eating less. As people drink more sugar-sweetened beverages, they gain more weight and, as a result, are at a greater risk of developing diabetes and heart disease.

Sugar-sweetened beverages are the main source of added sugar and the leading source of calories in our diet. When added to drinks, all sweeteners -- including natural ones like brown sugar, sugar in the raw, agave syrup and honey -- contribute empty calories. Since 1980, calorie intake has increased by an average of 150 to 300 calories per day with about half of those calories coming from liquids -- sugar-sweetened beverages in particular. During the same period, there has been no change in physical activity levels. Simply put, Americans are eating more and exercising the same.

The American Heart Association recommends Americans limit their sugar intake to half of their discretionary calorie allowance -- about 100 calories per day for women and 150 calories per day for men (or about five and nine teaspoons respectively). To put that in perspective, one 12-ounce can of Pepsi contains 150 calories and about eight teaspoons of added sugar. But it's worth noting that the same amount of orange juice has 165 calories and more than eight teaspoons of sugar, albeit in its natural form. If you're looking to add vitamins and minerals, the OJ is the smarter choice, but if weight maintenance is your goal, you should steer clear of both. When it comes to energy, it's unlikely that your body registers natural sugar any differently than table sugar or HFCS.

Marion Nestle, NYU professor of nutrition and author of "Food Politics" and "What to Eat", agrees that it's a matter of too many calories, rather than one particular food.

"The public now puts HFCS in the same category as trans fats: poison (it's not; it's just sugars)," says Nestle. "Biochemically, it is about the same as table sugar (both have about the same amount of fructose and calories), but it [HFCS] is in everything and Americans eat a lot of it -- nearly 60 pounds per capita in 2006, just a bit less than pounds of table sugar. HFCS is not a poison, but eating less of any kind of sugar is a good idea these days."

The American Medical Association agrees. In 2008, the organization issued a statement maintaining that HFCS does not contribute more to obesity than other sweeteners.

The Verdict
As a dietitian, I shun foods and drinks with HCFS because I don't think anything manufactured in a lab belongs on our dinner plate. But whether the body differentiates between HFCS and sugar is unclear. While the jury is still out on what (if anything) HFCS does to us, it's always best to eat foods that are as close to their natural form as possible.

Bottom line: Eat less high-fructose corn syrup and, while you're at it, cut back on the sugar, too.

Written by Victoria Stein
Originally Published on www.aolhealth.com on April 26,2010

Recipe of the Week

noreply@blogger.com (Michelle) — Fri, 25 Jun 2010 01:31:00 +0000

My son LOVES to cook, and found this recipe on WholeFoodsMarket.com over the weekend. He's also become quite the grillmaster, so we threw a couple of ears of corn on the grill, and whipped it up in minutes! It was absolutely delish! The great part is that it's gluten-free (you gotta try it out, Bets!) and vegetarian too!

P.S. We did one minor deviation from the original recipe in that we never add salt and pepper to a dish - we add it to taste on our own individual portions, and we skipped the ricotta salata. Enjoy!

xo,

You can't do anything about the length of your life, but you can do something about its width and depth. Shira Tehrani

Grilled Corn Salad with Green Beans and Tomatoes

Serves 8

Next time you have the grill warmed up, throw on some extra corn on the cob to make this easy summer side dish. It's a great complement to any outdoor party.

Ingredients
1 teaspoon Dijon mustard
3 tablespoons sherry vinegar
1/4 cup extra virgin olive oil
Salt and pepper
4 ears corn, grilled
1 pound green beans, blanched and cooled
1 pint cherry or grape tomatoes, halved
1/2 red onion, thinly sliced
1 cup basil leaves, thinly shredded
4 ounces ricotta salata, shaved

Method
Prepare vinaigrette by whisking together mustard, vinegar, oil, salt and pepper. Set aside.

Cut kernels off corn cobs and put in a large bowl. Add beans, tomatoes, onion and basil. Drizzle vinaigrette over and toss to combine. Top with ricotta salata and serve.

Nutrition
Per serving (about 6oz/179g-wt.): 160 calories (90 from fat), 9g total fat, 2.5g saturated fat, 5mg cholesterol, 210mg sodium, 16g total carbohydrate (4g dietary fiber, 4g sugar), 4g protein

Recipe from Whole Foods Market

Wordless Wednesday

noreply@blogger.com (Michelle) — Wed, 23 Jun 2010 13:22:00 +0000

xo,

Education means inspiring someone’s mind, not just filling their head. Katie Lusk

Losing It with Jillian Michaels

noreply@blogger.com (Michelle) — Wed, 23 Jun 2010 02:24:00 +0000

The wonderful Maggie just sent me the latest batch of videos, and I can't wait to share them with you!

Jillian moved in with the Northern family tonite, watch as she tries to turn things around and help out the family in the highlight clip below and the full episode here. Next week, Jillian moves in with the Vivio family, watch a preview below!

Quitters No More
Kim, Patrick, Ameer and Ameers thank Jillian for getting their family back on track.

The Vivio Family
Jillian helps a 14-year-old break out of his shell.

xo,

It is not the critic who counts, nor the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows great enthusiasms, great devotions; who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat. Theodore Roosevelt

Mental Monday

noreply@blogger.com (Michelle) — Mon, 21 Jun 2010 15:21:00 +0000

Healthy Vacation Tips for Summer Travel

No matter how you plan to get there, traveling can be a fairly overwhelming adventure for some. All the planning, budgeting, shopping, packing and even arranging a sitter for the dog can leave you feeling like you really do need a vacation. Not to add one more thing to your crazed pre-trip task list, but we don’t want you to forget to keep your health in mind.

You’ve likely spent the first half of the year shedding winter weight and eyeing that hot new bikini so that you could take this trip without worrying about love handles and arm jiggle. So don’t hang up your hat now. Taking your diet and fitness habits on the road with you is as good an idea as packing your passport and plane tickets.

You might ask “How do I balance the lazy days of vacation with not falling off the wagon?” Well, the answer is you do just that – balance. Whether at home, the beach or some place in between, a healthy lifestyle is all about practicing balance and moderation. We’ll show you how.

If you’re traveling by plane, try this:

Stock Your Carry-On. Carry sturdy fruit like apples or bananas, raw nuts, whole grain crackers, crunchy veggies and even some dark chocolate. You won’t feel hungry on the plane and hand over five bucks for a canister of potato chips or a giant cookie.

Stay Hydrated. Ask for water or club soda with lime, and forgo the rest of the drinks from the calorie cart. With plane germs and the altitude change, you’ll be doing your body three favors in one by sipping H2O.

Watch the Seat Belt Light. When the pilot turns it off, get up and move! As long as the calorie cart isn’t blocking the aisle, you can walk laps. On a longer flight, do this once an hour for about five minutes.

If you’re traveling by car, do this:

Plan a Picnic. Skipping road-side fast-food will save calories, money and even add an element of fun to your trip. Fill a cooler with sandwich making, then stop at a road-side picnic spot for turkey sandwiches on wheat bread, fresh veggies and hummus and a fruit salad.

Be a Tourist. Try to stop every one to two hours to walk and stretch. Small towns that dot the interstate make great pit-stops and photo opps.

Stay Hydrated. Again, keep drinking that water! Each time you stop to refuel the car, refuel yourself. Take reusable water bottles and refill with water in the gas station.

When you’ve reached your destination, do this:

Keep Moving. Plan activities that require you to move. Whether that be golf, tennis, kayaking, swimming or even a stroll to a tourist hot-spot, doing more than lounging all day will burn those vacation calories.

Indulge… Just a Little. Don’t make every single meal a vacation celebration. You’ll no doubt hit local dives and even splurge on a fancy dinner or two, but you don’t have to do it three times a day for a week. If you eat at a greasy beach spot for lunch, have a lighter dinner. If you order a bottle of wine with dinner, skip dessert.

Sleep. One of the best things you can do for your body is stay rested. With the hustle and bustle of getting to your destination, the jam-packed vacation schedule, new time zones and even dietary changes, your vacation can take a toll on your body. Take advantage of your time off and squeeze in a nap, and try to get as much quality sleep at night as possible.

From www.dietsinreview.com by Brandi, Senior Editor
Originally published on April 19, 2010

xo,

"Adversity is the diamond dust that heaven polishes its jewels with." Leighton

Former Fat Girl of the Week

noreply@blogger.com (Michelle) — Sun, 20 Jun 2010 06:51:00 +0000

Former Fat Girl of the Week is a place for us to come to celebrate and learn from the success and achievements of one another. Former Fat Girls of the Week are regular women like you and me, living normal lives, but are extraordinarily inspirational. This is their time to shine, and I hope you are as inspired by them as I am.

Name: Demesha Wright
Age: 24
Occupation: Senior Relationship Banker
Blog: Potter's Clay

What's your weight/fitness story?

I started in February 2009 at 342.2 lbs and have since lost 134 lbs followed by gaining 14 back. I started with Weight Watchers for 2 months and successfully shed my first 25 lbs before growing wings and learning how to fly on my own. I then joined a weight loss competition and hosted two competitions of my own at my job where we've lost nearly 200 lbs as a group. In July I met a group of amazing women through facebook who have become my support system (I love you Ali, Valerie, Courtney, Anna & Kristin). We have a group called F.I.T. "Finding Inspiration Together" where we seek to encourage others along the way while challenging ourselves in the process.

Mesha, before

Right now I'm experiencing my first big "speed bump" on my journey. Since reaching my one year anniversary, seems like I've experienced a lot of struggles. I lost 15 pounds after that date but then gained 14 of them back. I'm currently learning how to embrace my set-backs with the same positive outlook as my successes.

I'm living life and learning along the way, part of what a lifestyle is truthfully about. I found myself ashamed and embarrassed of my gain over the last month but the moment I opened up about my experience, it's brought nothing but encouragement for me and others as well.

The newest thing I'm learning on this journey is that no one is perfect and people find encouragement in our failures because they recognize that they aren't the only ones who have a "bad day," or in my case, "bad month." You only fail if you never fall and never get back up!

What was your turning point and/or "Ah-ha!" moment?

My "Ah-ha!" moment was when I watched my first episode of The Biggest Loser (Season 7) and realized that Kristin Steede, the heaviest on the show up to that date was only 20 lbs heavier than my current weight. This was supposed to be an "extreme" weight loss reality TV show and it was so close to my reality that the only thing extreme was the feeling I received in my gut when it all hit me that those contestants, they were ME.

I had tried for so long to ignore all 340+ lbs of ME and I was really faced with seeing the hard truth of it through other people that day. I was unhealthy. I was unhappy. I was severely obese and still climbing.

How has losing weight/being healthy & fit changed your life?

It's daily teaching me how to love & respect myself and those around me as well. The Bible tells us "love our neighbor as yourself," but if we don't know how to love ourselves, how are we going to know how to love our neighbor in that manner?

The decision to make this lifestyle change has been one of the best things I could have ever done for myself. I now have something I can be proud of "me" for. I am now able to run and play with the kids at church and participate in physical activities without always being the one sitting on the sidelines. I can sleep without abnormal fears of heart attack and premature death. I am able to confidently meet new people without secretly being ashamed of my weight, not that I'm even CLOSE to my goal weight yet, but I know where I was and where I am now and it's enough to make me proud whether or not others even know the story.

Mesha, now

It's given me confidence and increased my level of self esteem. I've grown a heart of love & compassion for others struggling with weight issues and strive to encourage and motivate them along the way. I now know to "never say never," there is so much I am capable of doing if I put faith and action together.

How often do you exercise?

4-5x a week

What is your favorite workout?

I have a love/hate relationship with the stairmaster! I feel like I get the best results in the least amount of time. However, my FAVORITE workout would be Zumba.

What 5 food items are "must haves" in your kitchen?

Sandwich Thins, Eggs, Fiber Plus bars, Ground Turkey, Yogurt

What is your favorite motivational/inspirational quote?

"If you aren't failing, you aren't trying hard enough." ~Jillian Michaels

What is your greatest accomplishment?

September 27, 2009 - 100 lbs lost in 8 months

Are you working towards a particular goal we can support you in (upcoming races, events, etc)?

Disney Princess Half Marathon in March 2011

What are the last 5 songs played on your iPod?

Francesca Batistelli: It's Your Life; Lecrae: Joyful Noise; Thousand Foot Krutch: Move; Miley Cyrus: The Climb; Pearlescent Shepherds: Citizens

Anything else you'd like to add?

Losing weight isn't easy, but overcoming the mental/emotional battle is where the majority of the struggle lies. I read once that your mind will give up long before your body ever will. Every day you've got to realize - this is a lifestyle, not a diet.

It's not the end of the world if I have a sweet treat today or missed a workout. Take it one day at a time and remember everyday you start with a clean plate. Don't beat yourself up for what happened yesterday.

Having support and encouragement from those around me has been a huge blessing on my journey, there really is power in numbers BUT we can't ever forget that when it comes to weight loss, at the end of the day YOU are the only one who can make it happen. No one else can do it for you.

I am so thrilled to feature Mesha as my Former Fat Girl of the Week! So much of Mesha's journey rings true within my own journey, particularly finding balance, and overcoming the mental challenges of living a healthier lifestyle. Thank you Mesha for sharing your motivational and encouraging story with us! Please be sure to visit Mesha's blog or add her as a friend on Facebook!

xo,

Fitness Friday

noreply@blogger.com (Michelle) — Fri, 18 Jun 2010 17:56:00 +0000

Bikini Beach Body Workout for Summer

Well, it’s almost summer again, which means the sometimes dreaded swimsuit season is here. If you have not already stepped up your workouts a little by now, it’s sure time to do so.

Many people often get the misconception that doing hundreds of crunches will get that flat, sexy stomach. Not true. Crunches do, however, work the core endurance and will obviously help. Fat and muscle are two different types of tissue. You need to burn the fat tissue in order achieve the so-called “bikini belly.”

Diet and cardio are the most important ingredients in loss and toning. Weight training is the third ingredient. In order to be successful, you need a combination of all three of these.

Your diet is the biggest part of what you need to focus on for the next couple weeks. Cut the calories, carbohydrates, fat, and the sodium. Don’t skip eating, but keep your portion sizes under control.

Cardiovascular training is anything that gets the heart rate up for an extended amount of time. Pick your poison, but try to keep the heart rate up for at least 30 to 60 minutes, four to six days a week. I recommend performing cardio first thing in the morning to jump start your metabolism, which will burn more calories throughout the day.

Weight training is also very important. The core and bra line are two of the most common problem areas, and the exercise routine below will help you target these areas.

The core consists of several different muscles that stabilize the spine, pelvis and run the entire length of the torso. These muscles provide a solid foundation for movement in the extremities (arms and legs). The muscles that make up the core are rectus abdominis, erector spinae, multifidus, internal/external obliques, transverse abdominis, hip flexors (which consist of several muscles as well), and the glutes. Training the core muscles corrects postural imbalances that can lead to injuries. But, the biggest benefit of core training is to develop functional fitness, essential to both daily living and regular activities.

The bra-line area consists of a few main muscle groups. I am going to discuss the main two.

First, the latissimus dorsi (side of the back, or wings) is the main muscle group and pretty much the focus of the exercises below. This muscle is used for just about everything. If you ever go bowling and the muscle close to your arm pit is sore, that’s the latissimus dorsi. Second, the rhomboids (shoulder blade muscles) play a huge role as well. This muscle is used primarily for retraction or pulling something into your body; rowing for example.

Bikini Beach Body Workout:

Cardio: 30 to 60 minutes

Lat Pull-Downs: Do three sets of 12. These work the latissimus dorsi and target the bra-line area.

Push-ups: Do three sets of 12. These hit the chest and triceps.

Lunges: Do three sets of 12. These target the hamstrings and glutes. Great for lower body strength and endurance.

Elbow Plank: Do three sets of 30 to 60 seconds. These help improve the entire core strength and endurance.

Elbow Side Plank: Do three sets of 30 to 60 seconds. These target your obliques.

One Arm Dumbbell Row: Do three sets of 12. These target the rhomboids and latissimus dorsi.

Triceps Rope Extension: Do three sets of 12. These focus on your triceps.

Body Weight Squats: Do three sets of 25. These target the entire lower body, as well as increasing your heart rate.

Bicycle Crunches: Do three sets of 100. These hit the entire core region, including the upper and lower abdominals.

From www.dietsinreview.com, by Fitness Expert Matt
Originally published on May 11th, 2010

What kind of blogger would I be if I posted special Fitness Friday workouts, and didn't do them myself? Not a very good one, eh?

So here's my review of the Bikini Beach Body Workout for Summer ...

In a nutshell, it's a killer workout! I started with 45 minutes of cardio (15 mins stairclimber, 30 mins HIIT on the elliptical), then created circuits out of the remaining exercises:

A1: Lat Pull-Downs, 30 lbs
A2: Push-ups
A3: Lunges
A4: Elbow Plank (30 seconds)
A5: Bicyle Crunches (100)
*Repeated this circuit 3 times

B1: One Arm Dumbbell Row with 12 lb dumbbells
B2: Triceps Rope Extention, 20 lbs
B3: Body Weight Squats (25)
B4: Elbow Side Plank 30 seconds
B5: Bicycle Crunches (100)
*Repeated this circuit 3 times

The entire workout took me about 1.5 hrs this morning, and I was a hot, sweaty mess when I was done. My heartrate stayed up the entire workout, and I felt really accomplished when I was done. Surprisingly, I really enjoyed this workout, and suggest everyone give it a try, if anything, just to mix things up a bit!

What I most appreciated about the article is the declaration that diet and cardio are the most important ingredients to weight loss. I'll go a bit further to say it's 80% diet, and 20% workout (cardio/weight training). :) We'll talk more about that at a later date ... my workout has made me late for work! lol

TGIF!

xo,

"We are like tea bags - we don't know our own strength until we're in hot water." Sister Busche

Recipe of the Week

noreply@blogger.com (Michelle) — Thu, 17 Jun 2010 11:49:00 +0000

With my never ending quest for quick and easy clean-eating recipes, I was overjoyed to discover this recipe in email box courtesty of DietsInReview.com weekly newsletter. My kids LOVE sloppy joes, and with summer here, who wants to spend hours in the kitchen? This recipe is a great make-ahead meal, that will allow you to "heat and eat" in 15 minutes or less!

Vegetarian Sloppy Joes
Serves 10

2-1/2 cups beef flavored TVP crumbles (frozen)
1/2 cup diced onion
1/4 cup diced green pepper
2 Tbsp. olive oil
2-1/2 cup ketchup
2/3 cup water
1/4 cup brown sugar
5 tsp. Worcestershire sauce
5 tsp. mustard
1-1/4 tsp. garlic powder
1-1/4 tsp. onion powder
10 hamburger buns

No real directions other than to heat and mix everything up, and serve!

Recipe Credit: Christine Watson, RD, LDN

Life has been going well this week, I've gotten clearance from my doctor to resume workouts (THANK GOD!), and I'm clearing out my kitchen of all the junk foods that infiltrated my home.

My son started football this week, and my daughter is full into gymnastics/tumbling, and they are both on the same page with me in regards to getting clean, healthy foods into our home. At 13 and 9, they have a wisdom and knowledge of health and wellness that I didn't acquire until a few years ago. I'm beyond proud of them, and of myself for setting a good example for them to follow!

xo,

"I am only one, But still I am one. I cannot do everything, But still I can do something; And because I cannot do everything I will not refuse to do the something that I can do." Edward Everett Hale

Losing It with Jillian Michaels

noreply@blogger.com (Michelle) — Wed, 16 Jun 2010 15:09:00 +0000

The wonderful Maggie has sent me another great batch of clips from last night's Losing It with Jillian Michaels to share with all of my lovely readers!

Jillian moved in with the May family and turns their life around, watch their transformation in the clip below and the full episode here. And, look ahead to next week’s episode with the Northern family!

Letting Go
Jillian tries to help Ruth realize the importance of letting go.

The Northern Family
Jillian whips this family into shape.

xo,

"The world is a dangerous place, not because of those who do evil, but because of those who look on and do nothing." Albert Einstein

Wordless Wednesday

noreply@blogger.com (Michelle) — Wed, 16 Jun 2010 08:50:00 +0000

xo,

A healthier life and weight loss starts between your ears; you have to face the root of why you have become overweight and confront yourself in the mirror and be honest with yourself.