Weigh-In Results

And the results are in…….201.0. The exact same as last week. Buuuut, I can’t really be to upset since I haven’t worked out since last Monday. My knee as been bothering me and so I decided to give it a rest for a few days and then the circus came to town Thursday and family came over to visit Friday Saturday, and Sunday. Plus, last night when The Aunts came over the play cards I ate a ton of chips and so I’m hoping a little bit of my weight is water weight 😉 meaning I may have actually lost half a pound or so since last Monday. 

I did pretty good with my diet today, which I was proud of. I had a salad for lunch, some AMAZING HOMEMADE HUMMUS with baby carrots for a snack, and some tortilla chips covered in a venison, corn, and black bean taco filling. And I snuck in one remaining tiny brownie left over from the weekend as dessert. 

Tomorrow my goal is to One, not over eat, and Two, get some yummy fruit in since I didn’t have any today. 

And there will probably be a photo update in the next day or two.

Until tomorrow,

Katie

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My Week of (Hopeful) Weight Loss

I haven’t really been keeping track of my weight this week and so tomorrow’s weigh in is something I’m definitely anticipating. I was suppose to be super strict with my eating this week but that just didn’t work out. It’s so much harder to make this a lifestyle than I thought. I still feel like healthy choices are a chore (most of the time). We took the kids to the circus on Thursday, which Jacob loved. For about 30 minutes. And then he was more interested in just walking around outside of the big tent where all the animals were being kept. Aubrey slept the whole time.

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Anyhow, we ate about 2 hours before we left and of course while we were there Jacob complained about being hungry and I was a feeling bit hungry myself (although I probably really wasn’t). And so he had popcorn and I had a hot dog. That was all they had. But if I’d planned it better I would have brought food for us to eat. I don’t know what’s easier, spending the extra time and energy (and money) on healthy snacks to have on hand all the time or just not eating when you’re not truly hungry. Obviously the ultimate goal is to only eat when you’re truly hungry and then when you do, for it to be as healthy as you can, planned snacks and all. Where to begin though? I suppose with a little but of both.

Oh well, I just hope that the healthy choices that I did make this week, which included lots of salads and just not eating as much as I would have before, has paid off with a loss on the scale tomorrow.

And guess what else is coming up soon….. And update with pictures!!! I took the last set in the middle of last month so I’m due for another photo shoot and a little look-see at what sort of physical progress I’ve made. I’m pretty excited because since I hadn’t lost pounds between the last two sets of pictures that there was a physical difference. I hope the same happens this time.

Well guys, that’s really it for now. I hope all of your healthy habit battles are more easily conquered than mine.

Stay healthy and I’ll see you all back here tomorrow for the weigh in,

Katie

The Perfect Lunch Staple

One of my most difficult challenges while trying to lose weight is eating healthy but also eating a variety. With my busy lifestyle and often drained mental state, I often eat what’s easy and what doesn’t take a lot of thought. That’s why I made so many freezer meals for after the birth of my second child. My husband lot a bunch of weight right before we met by following the exact same pattern week after week. He worked out three or more times a week. And he ate the same thing EVERY SINGLE DAY: oatmeal, cooked chicken with raw veggies, hard boiled eggs, a protein shake, baked tilapia with cooked veggies, and a spoonful or two of peanut butter for dessert. He rarely strayed from that menu. It had some flaws if you ask me, 1. Where’s the fruit? and 2. BORING!!! I’ve tried to implement similar rigidness in my healthier diet goals but I just can’t. After eating the same thing two days in a row, even if it’s only one meal such as lunch, I lose my mind and immediately binge on something not healthy. And I’m not talking a “There was probably a slightly healthier option of that” kind of meal, I’m talking a “Holy Crap! If I eat this meal so much as one more time in the next 2 years I will surely have a heart attack/be diagnosed with diabetes/die” kind of whammy of a meal. Delicately said, I need variety in my life.

Enter The Big Ass Salad.
I stole this term my Mark Sisson founder of Marks Daily Apple. He has a great post about salads that I have recently been referring to.

Salads are great because variety is basically their only criteria. And if you’re talking green salads (which I am) then the only criteria is that they have a leafy green base. And luckily even leafy greens provide plenty of variance. So lets start there.

I usually fill a large dinner plate with Organic Baby Spring Mix
Disclaimer: Once my garden starts producing and I get a chance to get to picking I’ll be using my own kale and swiss chard. Though I’ll probably still switch it up by adding some organic store bought greens at times.

And then come the veggies! I like to buy a few staples such as avocado (which, yes I know, is actually a fruit), green peppers, carrot sticks, peas, and tomatoes. Then I toss in some onion on my husbands salad as I don’t prefer them on mine. And then I just buy whatever other veggies that I find either at the farmer’s market or local grocery. I don’t always put everything I have on one salad either. Every now and then I’ll keep it simple with just a few veggies. But more often then not I just pile everything right on there!

Next comes the protein. Which I don’t consider a must by any means. As the daughter of a vegetarian I have subsided off my fair share of meals that have no to little protein. Though there are, of course, plenty of non-mean based protein sources. I usually put baked or grilled chicken on my salad. Or else I’ll due canned tuna but I don’t like that as much on a salad. And when I have hard boiled eggs I’ll cut up one of those puppies and toss it on with the chicken or by itself.

And then come the “treats” as I like to call them. These are items that should not comprise the bulk of the salad but are nice additions that add flavor and fat. I like dried cranberries, sliced almonds, and sunflower seeds. I’ve also used pine nuts, fresh fruit such as thinly sliced apples or pears, canned beans, and shredded cheese.

When it comes to dressing, sometimes I’m ambitious and make my own and other times I just use a healthy(ish, considering it’s store bought) bottle from the local grocery.

Here’s another fun Infographic for salad making.

So there you have it! Salads are healthy and are also a very easy way to implement variety into a meal without using much highly valued brain power. The perfect mid-day healthy life style meal option!

What’s Left To Eat?

When we’re told that meat has antibiotics and hormones, that grains contains gluten which can wreak havoc on our gastrointestinal track, and that even soy isn’t good for us because it’s genetically modified, certainly the only pure whole natural foods left are fruits and vegetables. Can’t go wrong there right? And yet, we find that we can. *Cue sad music*

While it’s next to impossible to eradicate all toxins and chemicals from our diets we often think that fruits and vegetables are a safe bet. Nearly every diet choice agrees that fruits and veggies are a must and one of the best ways to be healthy and lose weight. But it’s disheartening to find that so many farms use pesticides that are dangerous to the consumer. As a parent myself I found this excerpt from an online article especially upsetting:

::Parents’ concerns have been validated by the American Academy of Pediatrics, which in 2012 issued an important report that said that children have “unique susceptibilities to [pesticide residues’] potential toxicity.” The pediatricians’ organization cited research that linked pesticide exposures in early life and “pediatric cancers, decreased cognitive function, and behavioral problems.”::

So what can we do to make sure that we are consuming the healthiest produce possible? One of the most important things we can do is grow our own gardens or buy produce from local farmer’s markets (make sure, though, that you know what the grower used on the plants, if anything). If these options aren’t readily available to you then knowing which fruits and vegetables have the most chemical exposure and which have the least is vital to eating healthy.

Fruits and vegetables with pesticide residue data

EWG analyzed pesticide residue testing data from the U.S. Department of Agriculture and Food and Drug Administration to come up with rankings for these popular fresh produce items.
(lower numbers = more pesticides)

1 APPLES

2 STRAWBERRIES

3 GRAPES

4 CELERY

5 PEACHES

6 SPINACH

7 SWEET BELL PEPPERS

8 NECTARINES – IMPORTED

9 CUCUMBERS

10 CHERRY TOMATOES

11 SNAP PEAS – IMPORTED

12 POTATOES

13 HOT PEPPERS

14 BLUEBERRIES – DOMESTIC

15 LETTUCE

16 KALE / COLLARD GREENS

17 PLUMS

18 CHERRIES

19 NECTARINES – DOMESTIC

20 PEARS

21 TANGERINES

22 CARROTS

23 BLUEBERRIES – IMPORTED

24 GREEN BEANS

25 WINTER SQUASH

26 SUMMER SQUASH

27 RASPBERRIES

28 BROCCOLI

29 SNAP PEAS – DOMESTIC

30 GREEN ONIONS

 

Buy these fruits and vegetables organic when you can, especially those further up on the list, such as the top 10 or so.

Or better yet, find a clear patch of dirt in your back yard or find someone that has some extra space you can borrow and plant your own garden!

My Current Eating Plan and Freezer Meals

I’d like to share with you what I’m attempting to eat every day. I think food has been a huge problem for me. I use food to solve just about every problem that people say not to use food to solve. Boredom, sadness, stress, tiredness. You name it and I’ll ‘solve” it with food. Although any of us that do that know that it doesn’t really solve anything. So I had to create a meal plan so that I could hold myself accountable for my eating habits.

A little side note: My dinners are described as “freezer meals.” When I was pregnant I went hog wild and made a ton of meals that I was  able to freeze and then pull out of the freezer periodically after the baby came and I was unable to take the time to cook dinner. They contain a variety of meals such as Bacon Wrapped Meatloaf (paleo), Pesto Chicken Stuffed Shells, Pasta Milano (our favorite), Smothered Chicken Casserole, and Cheeseburger Casserole. These meals aren’t necessarily super healthy and in the case of the Smothered Chicken Casserole, not healthy in the least. But they were easy to make in bulk and freeze, which is what I was going for. Plus, to the honest, the last thing I wanted after pushing out a baby was to worry about how nutrient dense my diet was. I wanted comfort food! So I still allow one meal a day to be “not quite as healthy as the rest.” At least until all the freezer meals are gone and then I’ll reevaluate.

 

So this is what I have written and stuck to my fridge as a guide:

Breakfast: Oatmeal (I don’t add anything to it but Almond Milk)

Snack: Fruit and Plain Greek Yogurt with Flaxseed (I actually just blend some frozen fruit with about a tablespoon of yogurt, 4 ounces or more of almond milk and a tablespoon of ground flaxseed into a delicious smoothie that I can sip on for a few hours)

Lunch: Grilled Chicken Salad

Snack: Raw Veggies with a few Hard Boiled Eggs

Dinner: Freezer Meal

Snack: Cottage Cheese with Peaches

 

So I really don’t follow this to a T. Some days I switch up the order of things and other days I eat something else completely. But it’s nice to at least have an ideal meal plan mapped out so that when hunger strikes you don’t have to think about what to eat, you can just refer to the meal plan and you know it’ll be healthy. And taking decision making out of the eating process makes it harder to eat foods that aren’t optimum. Most of the time 🙂

 

Another note abut the way that I eat. And this goes for prior to the lifestyle changes I’ve made in order to loose weight. I absolutely will always choose real, whole, and natural foods over something processed. That means that despite the caloric/fat/sugar content I will always use butter over margarine, real eggs over egg white cartons, and sugar over aspartame. I think, that while some ingredients found in natural foods is not good in excess, that chemicals are not good EVER. We were not designed to consume chemicals and other man-made products. But that doesn’t mean that if you happen see me eat a hot dog and wash it down with kool-aid that you can point and yell “But you said…!!”

 

So stay healthy my lovely readers and thanks for stopping by.

More Tomorrow!

Katie