Shrinking Sisters

Tiny trail mix and other small victories

2012-02-13T16:51:51-05:00

See this?

That's my new "go fuel." I call it Tiny Trail Mix because it's simply a tablespoon of raisins and a tablespoon of chopped walnuts. Around 70 calories, I eat this before I go running. I used to just run on an empty stomach but I was feeling a little sluggish during the early part of my runs and this clean little bit of carbs and healthy fats seems to do the trick. The two times I've used this I've had a much easier time getting up to speed and staying there.

So, the small victories.

I'd been pretty stuck on the scale the past month but over the weekend I was playing around with a retractable tape measure I got from Dr. Oz's Transformation Nation initiative. I wrapped it around my waist and was surprised to see that it was 2 inches less than the last time I measured my waist, which was probably in summer.

Then this morning, I got on the scale and saw that I dropped 2 1/2 pounds this past week. That's not a small victory -- that's a huge one.

I'm now on the bottom of the yo-yo again. And my goal this week is to cut that damn yo-yo string.

Revolution Friday: What's your favorite breakfast?

2012-02-10T13:26:47-05:00

Today's tip is from celebrity trainer Harley Pasternak: Breakfast is the best way to start your day. Make sure every breakfast has a low-fat protein and a fibrous carbohydrate. Even a bowl of healthy cereal with non-fat milk and some berries is a great way to get started in the right way.

From me: Today's breakfast is what I'd call the "Weight Loss Blogger Special": A packet of low-sugar Quaker oatmeal mixed with a scoop of vanilla whey protein, a tablespoon of ground flax, a tablespoon of chopped walnuts, a giant dash of cinnamon and 6 ounces of almond milk. (Talk about healthy stereotyping, huh?) Lots of fiber, protein and healthy fats, and yes it did taste good -- thanks for asking!

Do you have a favorite breakfast?

The Revolution features a team of experts that will help complete transformations in all areas of life including body, health, style, mind and environment by providing tips and tools to motivate viewers and serve as a catalyst for change. Featuring design expert Ty Pennington; style guru Tim Gunn; celebrity trainer Harley Pasternak; OB-GYN Dr. Jennifer Ashton; and therapist Dr. Tiffanie Davis Henry. The Revolution airs weekdays at 2 p.m. ET/1 p.m. PT on ABC. Join the conversation on Facebook and Twitter (@TheRevolution). For more information, visit www.abc.com/therevolution. (We were not compensated for these posts; we just like the show!)

Meet a Shrinking Sister: Julia

2012-02-09T15:00:52-05:00

Last week, we met my friend Robin, who lost 80 pounds through diet and exercise. Today, I want you to meet my friend Julia. (I also used to work with her in California.) Hers is a different weight-loss journey and there have been some tremendous life events that she has had to go through on the way.

Julia, 56, editorial assistant, California

How much did you lose? I’ve lost around 91 pounds. My BMI has gone from around 50 to 34. I want to lose an additional 50 or so.

Julia, before.

How long did it take? I’m still working it. I saw my lap-band surgeon in September 2008 and started a pre-op diet that was supposed to be six months but lasted 10 because I had pneumonia in the middle. I lost around 45 pounds before my surgery in July 2009.

How did you do it with food? With the lap-band, you have small part of the top of your stomach restricted so that it only holds about an egg’s worth of food. The food then moves into the larger part of your stomach. The restriction means you feel full faster. However, the restriction also means that some foods will get “stuck” and will either pass through very slowly or come back up. As you lose weight, the band needs to be tightened by injecting saline into a silicone and titanium port that rests just below the skin. It only takes a few minutes and with lidocaine, you hardly feel anything.

I eat a high-protein diet with a lot of cheese, Greek yogurt, lean meat and beans, plus a high-protein shake for breakfast. I shoot for 75g–100g of protein a day. I need to eat nutritionally dense food because smaller quantities need to count. Unfortunately, it’s also easy to eat cookies, ice cream and candy, so it’s possible to fall off the wagon.

My losing efforts took a hit for about a year after my husband suffered a debilitating stroke in April 2010. I took a three-month family leave during his hospitalization and eventual placement in a nursing home. I suddenly had to learn to be a single parent and run a household that’s a 40-mile commute from work.

Julia, today.

I recommitted to my weight-loss efforts in September when I started a blog I’m With the Band (thejulianelson.blogspot.com) and started losing again.

How did you do it with exercise: I have not added any exercise to my life. I do work on the second floor of a building without an elevator, and often have to park in distant parking lots. My company has a free gym adjacent to our building, but I can never get up early enough to spare an hour of my day. Since I visit my husband on the way home from work, I often don’t get home until 8:30 or 9, and I’m too pooped for even housework. I know my results would be better with exercise, but at this time, I don’t know how I’ll work it in without serious sleep deprivation.

Biggest motivation: My health. Before starting weight-loss, I was taking the maximum dose of two diabetes medications, plus three for high blood pressure, one for low thyroid and one for cholesterol. I’ve been able to cut the diabetes medications and take a lower dose of thyroid medicine. Being alive for my daughter is a big motivator.

Words of wisdom: Nobody’s going to lose the weight for you — you’ve gotta do it yourself. Use whatever tools are available to you.

The Distracted Girl's Guide to Exercise

2012-02-08T07:16:00-05:00

Don't get me wrong, I really enjoy exercising. It's sticking to a program that is my Achilles heel. Every time I print out a rotation calendar for a fitness program or get a "30 days to something or other" DVD, my mind starts to wander after less than a week.

So I came up with my own rotation. It provides three days of cardio, two days of resistance, a day of something "stretchy" and a rest day. I've written these broad terms on my calendar for the month of February and when I complete it, I get a check mark. (I need to buy myself some shiny stars.) Here's how it goes:

MONDAY: Run

I have to start the week running. It usually provides my best calorie burn of the week and it's a symbolic way to "hit the ground running." This Monday, the day started off rainy but I waited for the clouds to part somewhat and jogged through the drizzle. Makes you feel extra badass.

TUESDAY: Weights

This can be something like ChaLean Extreme, a Jackie Warner DVD, or something else involving weights, resistance bands or a body-weight workout (lunges, squats, etc.). I did Jackie's 30-Day Fast Start one day last week, and her pyramid style routine killed my upper body ... but in a good way.

WEDNESDAY: Dance

The category is wide open for anything dancy -- Zumba, Jazzercise, Hip-Hop Abs, or a Wii or Xbox workout like Dance Central or Just Dance. (I just got Just Dance 3, and while it may look like a video game, my BodyMedia FIT tells me it's also a great way to torch calories.) I recently got Jazzercise Burlesque and it's a fun, flirty workout (but don't let your kid catch you doing it; he'll be mortified for life.)

THURSDAY: Weights

Same thing as Tuesday but it doesn't have to be the same workout.

FRIDAY: Kick

This can be a kickboxing-intensive workout like Turbo Jam or something from Billy Blanks. His PT 24/7 is a great new set with such good instruction that I FINALLY figured out how to do a proper side kick. I also absolutely love the DVD that came with Robert Ferguson's Food Lovers Fat Loss program. Robert is a really fun and motivating workout leader and he has a good kickboxing workout. It might be hard to find but there are a few sellers on Amazon that offer it.

SATURDAY: Stretch

This is either yoga or a stretching DVD. I especially like Ashley Turner's yoga workouts, and Tamilee Webb's Total Stretch for Beginners DVD is a classic that has two separate stretching programs.

SUNDAY: Off

When I mean "off" I don't mean sacking out on the couch. My Sundays usually involve grocery shopping and laundry, so there's a little somethin-somethin for activity.

Tunes for Tuesday: 'Soldier' by Ingrid Michaelson

2012-02-07T09:36:34-05:00

Thought I'd choose something from the "Music I Actually Listen To" category this week. I ended my run yesterday with this. Love the chorus:

And so it goes, this soldier knows
The battle with the heart isn't easily won
But it can be won.

And feel free to substitute the word "heart" with whatever you want -- I do.