Weight Loss Tips...Continued....

5. General Good Health

Sometimes we eat when we think we are hungry but we are really thirsty. In the same way I think we often eat because our body is craving a nutrient it isn't getting. By taking a multi-vitamin daily and seeking to eat healthily as the norm, you will find weight management to be easier. A few years ago our family stopped eating white rice. Last year we cut out white tortillas and started adding secret veggie purees to recipes. This year we are cutting back on refined sugars and trying to eliminate food colorings. These are just a few examples of how I try to incorporate healthy changes into our family's eating every year. I'm convinced that our high-fiber diet is a big part of how I have been able to lose weight without cutting back too much on the amount of food I eat. I'm not a big water drinker but I'm making more of an effort because all the weight-loss books and articles say drinking a lot helps. I'm making a huge effort this year to get more sleep too! Experts say stress inhibits weight loss so learning to deal with stress, slow down more, and take time for some quiet and reflection could aid in weight loss!

6. Share!

This tip really works! As a mom it can be frustrating when your kids want a bite of everything they see you eating. Especially when you just fed them or when you have several kids clamoring for a bite. It used to frustrate me but now that I'm on a weight-loss kick I share freely. Every bite I give away means less calories for me! I've even been known to share my chocolate truffles a friend gave me for Christmas! (Gasp!) If you have little kids, they can be your little diet-assistants by helping mommy eat that muffin or sandwich!

7. Don't Buy!

We have never been in a habit of buying lots of junk food but my husband has a fondness for ice-cream and chips. Since I don't really eat ice-cream much, it's not a temptation to have it around. But, if there are chips around I will have some with a sandwich or for a snack. So, I've stopped buying them. If I do buy them rarely, I try to buy a flavor that my hubby likes, but I don't like. He hasn't complained too much about the lack of unhealthy snacks in the pantry. He loves fruit and veggies too. I think living with me for the last 6 years has really "corrupted" him. He used to love sugary cereal and hate Wheaties or granola, now it's the other way around! And we recently had some pop left over from a luncheon and he drank it for a few days, trying to use it up and said, "I feel so gross! I feel like I must be poisoning my body or something drinking this trash! What have you done to me?"

8. Be More Active!

Don't let doing your exercise work-out be the culmination of your action for the day. Sweep, mop, shovel snow, clean vigorously, or opt to walk somewhere instead of driving if possible. Justus provides lots of action for me. Every minute of the day when he's awake it seems that I am chasing after him or popping up from the computer to go check on him in the midst of writing a blog post or checking e-mail. Walk around the house when you're on the phone. Park farther away from the store. Tickle and wrestle with the kids.

9. Build Muscle

All the weight-loss books talk about how building muscle burns more flab. I don't have weight-training equipment, but I do have an excellent pilates video. I love pilates because it really helps my neck strain issues and I think it tones and builds muscle. Even though it's not a hyper-fast-sweating-tons type of exercise, it really seems to help. There are lots of tips online for building muscle/strength-training. If your options are fairly limited, like mine, try varying your work-outs. Do a brisk walk one day, then pilates 2 days later, then swimming 2 days later, etc.

Final note: If you are trying to lose weight, remember to give yourself grace. Pray about this endeavor; God cares! And while hardcore punishments can work really well, give yourself a break now and then! Don't make goals so high you can't possibly attain them or punishments so horrible that you fail to enforce them. During busy and stressful seasons revise your expectations (2 workouts a week instead of 4) and give yourself a break when on vacation or traveling.

I'd love to hear your tips and stories about your weight loss journeys if you'd like to share them in the comments!

And I'd like to give a huge shout-out to my friend Hannah for losing 32 pounds in just a few months and my friend Lesley for losing over 20 pounds! Yay! You guys are my inspiration!

Weight Loss Tips

Image from www.scientificamerican.com

Disclaimer: I feel really funny writing this post because I'm not at all one of those gals that jogs 5 miles a day even while preggo and is uber-strong and lives for fitness. I also don't look like the picture above. And most people who know me well would tell you that I love chocolate, cooking, baking, eating good food, reading writing, and crafting, but that exercise isn't really a hobby for me. But I do want to write this post because there are other moms out there who will benefit from these tips. It's probably stuff you've all heard before, and probably many times, but maybe hearing my take on it will be fresh inspiration for this week or this month in your own fitness journey.

About 4 months ago I got on the bandwagon "Getting Serious About Losing the Baby Weight." A couple of my good friends in MN were on a weight loss kick and they were seeing amazing results. They really inspired me. One friend is on Weight Watchers online and one is just very disciplined about hitting the gym or the running trail! I was motivated by a desire to be more active and lose the 10-15 pounds hanging on after 3 kids.

In 12 weeks I ended up losing about 9 pounds and in 2 more pounds I will meet my first goal and treat myself to a professional haircut, something I haven't had in a few years! After that, if I can, I'd like to lose just 5 more pounds and then I will be at my "ideal weight" goal. But if I don't lose the final 5, I will be content to at least reach the first goal. I'm really happy with where I'm at. Everyone is so different! My "ideal weight" might be your 9-months-pregnant weight or your "ideal weight" might be 30 pounds more than me, but the important thing is that we are healthy for our own body type and that we are able to be active.

Here are the things that have helped me the most!

1. Accountability

Every Sunday one of my best friends and I have to write each other an e-mail detailing our goals for the week and listing our current weight. We write about our successes and failures in the weight-loss journey and encourage each other with excitement and praise when we've made our goal. Another good friend of mine who is a fitness guru and I chat in person every week about how we are doing in diet and exercise too. This is my NUMBER ONE tip for losing weight. Join a group, get into an online club, or have a friend keep you accountable.

2. Punishment and Rewards

Some people seem to work well with only rewards but I'm one of those types that needs hardcore punishment to get my rear in gear. So, if I tell my friend that I need to exercise 3 times during the next week, but only do it twice, I lose chocolate for a WEEK! A couple of time of losing chocolate, especially around the holidays, was a killer for me and with the threat of this punishment hanging over my head I had several nights where I was doing my work-out late at night, no matter how tired I was! (And no, I didn't have trouble sleeping after that. I can exercise before bed, no problem.) The hardcore punishment idea works so well for me that I came up with another one to help me reach my goal of going to bed earlier this year. If I don't get to bed by 11pm 6 nights of the week, the following day I lose the priviledge of being online at all. It's been great! It's also nice to have a reward to look forward to in addition to the punishments. So, I am excited to be able to change my hairstyle in a week or two when I lose those final 2 pounds. My friend's punishment is having to write to me about her failures and losing coffee for a week.

3. Small Goals

It can be daunting to try to lose when your goal is big. Start small. Tell your partner you'd like to be one pound less each week or to just maintain your weight over the holiday season instead of going up. Don't try to lose 5 or 10# in a week. It's unhealthy and you're more likely to give up and go back to your undesired weight than if you take baby steps towards losing weight.

4. Switcheroos

I absolutely love the book Eat This, Not That, as you regular blogreaders know! I even bought a couple of the various editions for gifts for family members for Christmas! This book helped me to realize that you don't have to give up everything to lose weight, you just have to make smarter choices in what you eat. I love dessert and love a little chocolate pick-me-up during the day but now I'm looking for the "best deal" nutritionally. We have some neat pottery mugs that hold about 20 ounces of liquid. Even when I would only fill it halfway, I'd still have to add 2-3 packets of hot cocoa mix for that rich, chocolatey taste. Now, I use the smaller Corelle mugs we have, fill it halfway (4 oz.) with skim milk and have one hot cocoa packet in it for the rich, chocolatey taste. I drink green tea a lot too and save hot cocoa for the super-strong-chocolate-cravings! One night I was really, really hungry for a donut or piece of chocolately cake. But I told myself "No!" Instead I pulled a blueberry muffin out of the freezer to satisfy the hunger. Instead of cheese crackers or similar salty snacks, I make popcorn in a brown paper lunch sack in the microwave and salt lightly. A yummy yogurt and fruit smoothie (no sugar or honey added) takes away the craving for something sweet. A small, dark chocolate truffle satisfies my chocolate craving better than an entire milk chocolate candy bar. When I do make desserts or goodies, I try to use ww flour, cut back on sugar, and use pumpkin or other purees to cut down on the oil.

Tomorrow I'll continue with my final 5 tips.......

Packing for Trips--Healthy Snack Ideas

Every year, I attempt to work on areas of growth in healthier living/eating. Stay tuned for my yearly goal list at the beginning of the year to find out how I hope to grow in 2010 in these areas.

We end up doing a lot of road trips with kids because my husband's family lives in Minnesota and we happen to live 18 hours away from there! Though I often have packed healthy snacks for our trips, I am well aware that I could do better. I've often splurged on things like Capri Suns, fruit-roll-ups or Cheez-Itz for trips. Recently reading the book Eat This, Not That really opened my eyes in a new way to things I could do to swap unhealthy foods for healthier versions. So, as I begin to pack for our upcoming trip, healthy food is going to be top priority!

What I Plan to Pack:

Fruit leather instead of Fruit-roll-ups

Frozen blueberries and frozen peas in little containers

Cheese cubes and String cheese sticks

Pretzel sticks

Unsweetened applesauce cups

Low-fat, low-sugar granola bars

Cutie Pie (aka clementines) oranges

Nuts

TLC cheese crackers

Healthier cookies

Homemade wheat bread slices

WW tortillas with Peanut Butter

Popcorn, lightly salted, no butter

100% juice boxes

Everyone in our family will be receiving either a stainless steel water bottle or BPA-free water bottle for Christmas so we will have tastier water on our trip too!

I realize the healthier food is often more expensive. It would be cheaper to buy Twinkies than frozen blueberries, etc. However, the healthier we have been eating, the better we have been feeling. It's worth the investment! I have found that you don't need to buy all organic or spend a ton to eat nutritious foods. By using coupons or buying on sale in some areas, you have a little more flex in other areas so that you can afford the healthier version. And a lot of these things can be found on sales, discounts, or made at home. If we fill up on nutritious food, we will be less likely to spend our cash at greasy fast-food places and the kids will be less cranky from being all sugared up!

I welcome your ideas! What are your favorite healthy snacks for long car trips?

Making Thanksgiving Slightly Healthier

My attempt at creating a healthier apple pie was a smashing success! My dad, who hates whole wheat bread and my husband, who said it's a crime to try to make Thanksgiving food healthy, both gave it the thumbs up for delicious!

Crust:

1 C. whole wheat flour

1 C. unbleached all-purpose (or experiment using a different kind)

1 t. sea salt

2/3 C. coconut oil

5-7 T. cold water

Filling:

6-8 apples, peeled and sliced

1 T. lemon juice to stir into apples to help them retain their color

1/2 C. honey (I warmed this in the microwave and mixed in the spices and butter and then dumped over the apples)

2 T. ww flour

1 t. cinnamon

2 T. butter

Bake at 350 for 40-50 minutes! This was the yummiest pie I've ever tasted! I think a big part of that was knowing that I was eating a somewhat more nutritious piece than one loaded with lard and bleached flour and white sugar!

Ali made this green bean casserole with her Mama's help. Though the fried onions still make it a high-cal dish, it was a bit healthier made with homemade cream of chicken soup from my last bulk cooking day, which was made with ww flour.

These luscious butterhorns are my favorite! I substituted half of the white flour for whole wheat and I always use butter instead of shortning. You can use coconut oil in place of butter if you have it. The recipe is here.

No one even noticed that I used half plain yogurt mixed with half of the ranch dressing. If you make your own dressing, you could use all yogurt in place of sour cream.

NOT PICTURED: The potatoes I made were from Trisha's freezer mashed potato recipe. Instead of peeling them, I mashed them up with the skins on, for a higher-fiber dish. It was so handy having some freezer stuff on hand to make cooking for Thanksgiving much easier!

Alas, one's best efforts to make a healthy meal are in vain when a Grandma is around! My mom, as usual, had a sugary treat for the kids. I thought the indian corn was cute, although sickly sweet, so I included a pic here.

Breaking it Down for Moms #3

Pantry Label Decoder

Organic Junk Food:

Kraft Organic Mac and Cheese

Claims to be USDA organic but the truth is that for an extra 60 cents a box, consumers save 20 calories and 1 gram of fat. They also gain 2 grams of sugar, 1 gram of fiber, 50 mg of sodium and lose 6% of daily iron. The point is, even organic junk food is still junk food. Your body processes organic refined flour and powdered cheese the same way it does conventional, so at the end of the day it's still a high-cal, low-nutrient letdown.

If you must have mac, go for Annie's line of Mac n' Cheese, which cuts the fat by 72% over Kraft Organic

The Vitamin Vacuum:

Kellogg's Chocolate Chip Cookie Dough Pop-Tarts

Claims to be a source of 7 vitamins and minerals. 5 of those 7 vitamins come from the enriched flour that is this product's first ingredient. That's the code word for "refined flour that's had nutrients added to it after it's been stripped of fiber."

The Cereal Conundrum:

Kellogg's Smart Start Cereal

It claims to be "lightly sweetened." Unregulated by the USDA, the word "lightly" gets tossed around like a Frisbee in the food packaging world. Always take it with a grain of salt. Lightly in this cereal means 14 g of sugar from 5 different sources, all of which adds up to a cereal with more added sugars per serving than Froot Loops, Frosted Flakes or Apple Jacks.

What you really want is a cereal with less than 10 g of sugar per serving (ideally less than 5), with at least 3 grams of fiber per serving.

The Fat Fake-Out:

Smucker's Reduced Fat Creamy Peanut Butter

Claims to be 25% less fat than regular PB. It's true that Smucker's has removed some of the fat, but they've replaced it with maltodextrin, a carb used as a cheap filler in many processed foods. You're trading the healthy fat from peanuts for empty carbs, to double the sugar, and only saving 10 calories.

What you really want: The real stuff, no fillers, oils, or added sugars. Just peanuts and salt.

Bogus Bread:

Home Pride Wheat Bread

Claims 1 gram of fat per slice. Claims to be wheat bread.

This bread tries to distract you from the fact that each slice has 3x more sugar than fiber. Whatever wheat went into this bread was stripped of all meaningful nutrients. Tere are more than a dozen ingredients listed, many unpronounceable, chemicals, and additives.

What you really want: Ignore fat when it comes to bread. There's rarely enough in a slice to make a big difference. More important, seek out bread with more fiber per slice than sugar and with as few ingredients as possible.

Taken from pages 99-101 in Eat This, Not That, by David Zinczenko

Breaking it Down for Moms #2

Here are some statements I found in the book that made me chuckle:

Croutons-Think of these oil-soaked, enriched flour cubes as salad bar grenades-they'll blow your healthy salad away!

16 pieces of Sour Patch Kids--You would have to run a mile to burn off a small handful of these!

Starbursts--One Starburst serving per day for a year will add 21.5 pounds of body fat

If you must frost your cake, go with whipped frosting

Salsa--the planet's finest condiment

Ragu wins over Prego in nearly every matchup

Bertolli Alfredo Sauce-The fat and calorie glut comes from the heavy mix of cream, cheese, butter, and soybean oil (Choose Classico Roasted Red Pepper Alfredo instead)

Any bread (including Pita bread) that says "white" on it is bound to do a number on your blood sugar.

Even in the flavored varieties you just can't trust Mission's flour tortillas. They're just massive vehicles for refined carbs.

Sara Lee Deluxe Bagels, plain--This giant wad of bleached flour will send a sugar load into your blood-stream so fast that the button might fly right off your jeans!

Breaking it Down for Moms #1

I've been reviewing my library book, Eat This, Not That, an excellent resource on swapping healthier alternatives for foods that are terribly unhealthy. If these posts have interested you, please get the book! It is WELL worth the cost! I'm going to mention some of the swaps that I see, when flipping through the book, that would be most applicable for moms like me. I'll begin with snack foods:



Don't Buy:

Pop-Secret Popcorn
Jolly Time Blast O Butter
Pop-Secret KettleCorn
Newman's Own Pop's Corn, light butter
Kellog's Special K Bliss
Honey Nut Cheerio Bars
Kudos
NutriGrain Cereal Bars, Raspberry
Oreos
Nilla Wafers
E.L. Fudge Original
Chips Ahoy Big & Soft
Hunts Snack Pack Pudding
Little Debbies' Fudge Brownies
Starbursts
Skittles
Laffy Taffy
Hershy's Chocolate Bar
Snickers
M&Ms Peanuts
Butterfinger
Twix PB
Crunch n Munch Caramel Corn
Famous Amos
Ruffles Cheddar & Sour Cream Chips
Nutter Butter
Famous Amos cookies
Rold Gold Sourdough pretzels
Chex Mix Traditional
Munchies
Combos
Quaker's Quakes Rice Snacks, Cheddar Cheese
Ritz Toasted Chips
Pringles
Natural Cheetos, White cheddar
Wheat Thins, Reduced Fat
Chicken in a Biskit Crackers
Town House Flip Sides
Ritz
Cheez-Its
David Sunflower Kernels




Instead, Buy:

Sun chips, original
Baked Doritos
Baked Tostitos Scoops
Funyuns
Garden harvest Toasted Chips
New York Style Pretzel Flatz
TrueNorth Almond Cripsies
Snyders of hanover Sourdough Pretzels
RoldGold Sticks
Cheez-It Party Mix
Cheerio Snack Mix
Goldfish Crackers, original
Ak-Mak 100% Whole of the wheat
TLC 7-Grain crackers
Triscuit original
All-Bran crackers, multi-grain
Carr's Table Water crackers
Newton's Fruit Crips
Mini Chips Ahoy!
Craisins
David Pumpkin Seeds
Stretch Island Fruit Co. Fruit Leather, Apricot
Orville Redenbacher's Kettle Korn
Orville Redenbacher's Simply Salted
The Original Cracker Jack
Good Health Half Naked with Olive Oil popcorn
Nutri-Grain Fruit and Nut bars
TLC Strawberry Cereal Bars
Quaker Chewy Chocolate Chip granola bars
Fiber One bars
Chips Ahoy Chewy
Ginger Snaps
Oreo Fudgees
Pepperidge Farm Soft Baked Oatmeal Raisin Cookies
Kraft Handi-Snacks Pudding (make them your default pudding cup)
Twizzlers Pull n' Peel
Jujubes
LifeSaver Gummies
Red Hots
Jelly Bellies
Reese's PB cups
Hershey's 60 calorie sticks
Lindt 85% cocoa Extra Dark Chocolate
Hershey's Take 5
100 Grand
Raisinets

The Trans-Fattiest Foods in the Supermarket

10. Pillsbury White Chunk Macademia Nut Big Deluxe Classics

9. Pasta Roni Fettuccine Alfredo

8. Jimmy Dean Sausage, Egg, and Cheese Croissant Sandwich

7. Kraft Macaroni & Cheese (when made with margarine)

6. Pillsbury Perfect Portions Buttermilk Biscuits

5. Austin Cheese Crackers with Cheddar Jack Cheese

4. Pillsbury Grands! Flaky Supreme Cinnabon Cinnamon Rolls with Icing

3. Celeste Original Pizza for One

2. Pop-Secret Kettle Corn

1. Drake's Cherry Fruit--The transfattiest food in the supermarket! 8 grams!

Taken from Eat This, Not That!

Eat This Not That--Continued

Worst Cereal: Quaker 100% Natural Granola, Oats, Honey & Raisins. (For the same amount of sugar you could have a bowl of Cocoa Pebbles more than twice the size and you'd get more fiber and save 60 calories in fat. It's the calorie equiv of eating 8 chicken wings)

Eat Instead:
Kashi GO LEAN

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Worst Packaged Side: Pasta Roni Fettuccine Alfredo (sodium equiv of 4 medium orders of McD's french fries. Eaten as a meal, expect this to top 1,000 calories, as a side dish, it still has enough calories to be a whole meal!)

Eat Instead: Pasta Roni Nature's Way Olive Oil and Italian Herb

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Worst Baked Good:
Otis Spunkmeyer Banana Nut Muffins

Eat Instead: Vitalicious Apple Berry Muffin

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Worst Frozen Treat: Toll House Ice Cream Chocolate Chip Cookie Sandwich (If you're going to take in this much fat and calories in one sitting, it better be for dinner! Calorie equiv of two slices of pepperoni pizza at Pizza Hut.)



Eat Instead: Skinny Cow Low Fat Vanilla Ice Cream Sandwich

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Worst Individual Snack: Hostess Chocolate Pudding Pie (In additon to the nasty ingredient list that should invoke your gag reflex, this has the saturated fat content of 2 McDonald's Quarter Pounders)

Eat Instead: Chocolately Drizzle Rice Krispies Treat

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Worst Stir Fry: Bertolli Grilled Chicken Alfredo & Fettuccine Complete Skillet Meal for Two (saturated fat content, per serving, equal to 22 strips of bacon)

Eat Instead: Birds Eye Steamfresh Meals for Two Grilled Chicken in Roasted Garlic Sauce


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Worst Frozen Pizza: DiGiorno for One GArlic Bread Crust Supreme Pizza (calorie equiv of 6 slices of Dominos Thin N Crispy Cheese Pizza

Eat Instead: South Beach Diet Deluxe Pizza

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Worst Frozen Entree: Hungry-Man Classic Fried Chicken (calorie equiv of 5 Krispy Kreme Glazed Donuts)

Eat Instead: Banquet Select Chicken Parmesan

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Worst Packaged Food in America: Marie Callender's Creamy Parmesan Chicken Pot Pie
(sodium equiv of 8 small bags of potato chips, fat equiv of 23 strips of bacon, calorie equiv of 7 Taco Bell Fresco Beef Tacos)

Eat Instead: Marie Callender's Oven Baked Chicken

Eat This Not That

I have been greatly enjoying my library book called Eat This, Not That by David Zinczenko. I enjoy reading about nutrition and was very suprised by this book! Many of the foods I buy were reviewed here. It's not only a book that compares the pricey or unhealthy stuff, but also gives a review of veggies, organic foods, meats, dairy, frozen foods, etc.

I highly recommend you get it through inter-library loan or purchase it if possible! It's a handy tool to have around when it comes to losing weight, maintaining weight, or just plain being healthy!

For the sake of brevity, I'm not going to type out all the explanations of each item. But I will list them and you can look at more of the whys in the book. The book lists other nutritional info on the foods, and also on the foods they recommend you eat instead.

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Worst Crunch Snack:
Gardetto's Special Request Roasted Garlic Rye Chips (fat equivalent of 3 strips of bacon per serving) Exceeds the amount of trans fat safe to consume daily by the American heart Association

Eat Instead: Snyder's of Hanover Sourdough Nibblers

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Worst Cookie:
Pillsbury Big Deluxe Classics White Chunk Macadamian Nut

Eat Instead: Toll House Chocolate Chip Cookie Dough

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Worst Yogurt: Stonyfield Farm Whole Milk Chocolate Underground
Stonyfield is notorious for being a little too generous with the sugar, but the nearly 3 T. in this is bad even by their standards. Not even Ben & Jerry's makes a flavor of ice cream with this much sugar.

Eat Instead: Breyer's Cookies n' Cream YoCrunch Lowfat with Oreo Pieces

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Worst Candy:
Twix (Has the same amount of saturated fat as 11 strips of bacon!!!!!!!!!!)

Eat Instead: 100 Grand

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Worst Ice-Cream: Haagen-Dazs Chocolate Peanut Butter (fat equivalent of a McDonald's Double Cheeseburger)

Eat Instead: Edy's Slow Churned Peanut Butter Cup

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Worst Condiment: Eggo Original Syrup (sugar equivalent of 2 Haagen Dazs ice cream bars. First 3 ingredients after water are various forms of sugar).

Eat Instead: 100% maple syrup or Smucker's Sugar Free Breakfast Syrup

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Worst Drink:
AriZona Kiwi Strawberry
(Only 5% is actually any sort of real-fruit derivative. 95% high fructose corn syrup and water with the sugar equiv of 4 original fudgsicle bars)

Drink Instead:
Tropicana Lime Raspberry Fruit Squeeze

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Worst "Healthy" Pantry Item: Pop-Tarts Whole Grain Brown Sugar Cinnamon
A glut of vegetable oil and 7 types of sugar stuffed inside
Sugar equiv of a snicker's bar in 2 pastries.

Eat Instead: Sun-Maid Rasisin English Muffins with cinnamon

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Worst Frozen "Healthy" Entree: Healthy Choice Complete Selections Sweet & Sour Chicken (sugar equiv of 2 scoops of Breyers Reese's PB ice-cream)

Eat Instead: Kashi Southwest Style Chicken

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Continued tomorrow........