Weekly Weigh In

This weekend was a little rocky for staying on my food plan beginning with Friday morning's uncooperative scale.  The silly thing kept showing me different weights every time I stood on it.  Out of the 4 pound range it was giving me I finally chose the lower one which was still one pound up from the previous day.  I attribute that gain to not feeling like eating a salad the day before and possibly those fake crab legs that have 15 carbs in a serving.  Carbs, in a protein!!  

This was also a Friday that my husband has off from work.  We went driving around looking at houses and ended up eating out for lunch.  I didn't do too bad.  We went to Senior Salsa. I ate some chips with the salsa and a half of a tamale with a half of a taco salad. And. Then. We ate out for dinner.  Man I love me some Mexican food!  Dinner was at El Tequila.  I was not as on plan for dinner.  I not only ate more chips and salsa but I ate beef, rice, beans, and cheese!!  

I tried Saturday to hop back on the wagon but slipped a little again.  While taking my daughter out to find shoes for prom we ate out at Chick-Fil-A.  I did really well there.  I had the 8 piece grilled chicken nuggets and a side salad with light Italian dressing.  So far so good!  Then came dinner.  My husband, daughter and I ate out again.  This time at Logan's Roadhouse.  We had an appetizer.  My fault.  I suggested it.  Fried pickles, mmmmm.  And a bite of a buttered roll.  And some peanuts.  The chicken breast and grilled mushrooms were both tasty and on plan but the rice, not so much.  I only ate about 1/2 cup, so not too bad, and the Caesar salad was questionable on dressing calories.  

My exercise this last week was also spotty.  I only walked twice for a total of probably 1/4 of a mile.  However, I did play tennis with Tim!  I had this as my goal for last month.  He bought those rackets and tennis balls at least 2 years ago!   My back screamed at me the next day from picking up missed balls, but it was fun when we did knock the ball over the net.  

My weigh in at TOPS showed me a weight loss of one pound.  All in all I am happy with my progress in spite of my food plan discrepencies.  It's a new week.  Time to buckle down and stay on plan!  

Are You Ready to Lose Weight?

ARE YOU READY TO LOSE WEIGHT?

The main reason people fail on a new diet is because they are not mentally ready to diet.  You've heard people say, you have to want to lose weight for yourself, not for someone else.  What does that mean exactly?  What does it mean to want to lose weight for yourself? 

5 Ways to Mentally Prepare for a Successful Weight Loss

1.  You need to want to lose weight.

I know, why would you be reading this if you didn't want to lose weight, but a lot of diets 'fail' because the person on the diet wasn't mentally ready to diet.  They weren't 'in the game' as it were.  You need to find the biggest reason that you want to lose weight.  Is it to feel healthier?  To be able to get down on the floor with your grandkids?  Or to be able to put on and tie your own shoes without feeling like you are going to pass out?  Take the time to analyze your needs and think about how much better you'll feel and be able to accomplish these things with the new, thinner you.

2.  Change your outlook on food.

Food doesn't have to be your enemy.  We need food to survive, but not all food is created equal.  We need healthy basic food not processed junk food.  I always thought prepackaged food was quicker and easier to prepare, but that's not always the case.  A chicken breast only takes about 8-10 minutes to prepare in my George Foreman Grill and while that is cooking, there's plenty of time to saute some fresh vegetables.  A healthy meal can be ready in less than 30 minutes!

3.  Don't Keep Putting it Off

It's okay to start on Monday, just use your weekend to prepare your kitchen and pantry with what you need to succeed and use that time to get into the right mindset.  Don't use the weekend to throw all sense of healthy eating habits out the window and cram everything you 'can't' have on the diet down your throat.  Again, I've been guilty of this in the past.  It's not only unhealthy, but counter-productive in many ways.  If you do this you are creating a sense of 'forbidden fruit'.  You will want that type of food more than ever.  Your time for weight loss is really a short span of time in the scope of things.  You CAN  have that food again after you've lost weight, just in moderation.

4.  Remember That Birthdays Come Every Year

And so does every other holiday and recurring special occasion.  Many people, yours truly included, have used a special occasion to indulge.  However, don't 'fall off the wagon' for that piece of birthday cake or your cousin's pecan pie.  Yes, it may be Christmas, but it will be here again next year.  It's very disheartening when you are about to take a bite and realize you thought the same thing last year and possibly the year before that.  Plus, saying to yourself that you'll start over on your diet tomorrow doesn't always happen.  It's not always easy to get your foot back up on that wagon.  

5.  Don't Focus on How Much You Need to Lose

Especially if you have a lot of weight to lose, don't keep thinking 'I have (blank) amount of weight to lose.'  It can seem unreal and very far away.  Take it month to month.  Figure 2-3 pounds lost a week and have a goal to reach that month, like 8-12 pounds. Mark off your goal week by week and finally, see every day as an opportunity to make the right choices.

Ignore any past successes or failures. Focus on today.  Be determined and excited to stick to your plan.  Don't listen to negative self-talk.

YOU CAN DO WHATEVER YOU SET YOUR MIND TO DO!  

Weekly Weigh In

I finally buckled down with my diet last week.  The day after Easter!  What a better day to start fresh, right? So, of course I had to try and eat all of my Easter candy and favorite brunch leftovers before bed.  Not a good idea!  
It was tough that first week.  It always is, but I pushed on through.  I was happily successful at sticking to my food plan at lunch on Friday when I went to lunch with my mom and daughter.  I so wanted some of Cracker Barrel's Dumplings.  Oh well, someday, but not today!  
I was rewarded for my hard work when I weighed in at my TOPS meeting Monday with a 7.4 weight loss!  Yay!  Plus, I'm back down to my previous weight loss number so my losses will now start counting again towards being the biggest loser of the week.  
I managed to get my measurements down this Monday night.  I can't wait to see my numbers drop next month!  I can feel the difference in my clothes already!

Weight Loss:  7.4 pounds
Exercise:  None

Menu Monday

Here is what I had to eat last week:

MONDAY:  

     

     Breakfast:  1 whole grapefruit

                       2 boiled eggs

                       3 Townhouse Flatbread Crisps (Roasted Garlic flavor)

     Lunch:       Apple

                       Chicken Breast, grilled

                       Green Beans, canned

                       3 Townhouse Flatbread Crisps (Roasted Garlic flavor)

     Dinner:      Steak, grilled

                       Potatoes Au Gratin

                       Tabouli

                       Broccoli Salad

                       Asparagus, pan roasted

     Snacks:     Apple

                       Mandarin Orange

                       1/2 cup lowfat cottage cheese

Notes:  I forgot to eat a fruit before dinner.  Also, I pretended the Potatoes Au Gratin, Tabouli and Broccoli Salad from Easter were allowed.  

TUESDAY:

     Breakfast:  1 whole grapefruit

                       2 boiled eggs

                       3 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

     Lunch:       Chicken breast, grilled

                       Green Beans, canned

                       3 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

     Dinner:       Steak, grilled

                        Red Potato, about 3 ounces, baked

                        Asparagus, canned

     Snacks:      Apple

                        Mandarin Orange

                        1/2 cup lowfat cottage cheese

WEDNESDAY:

      Breakfast:  2 boiled eggs

                        3 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

     Lunch:        Chicken breast, grilled

                        2 handfuls of mixed lettuce w/

                        Mrs. Dash Vinaigrette

                        3 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

     Snack:        Apple

     Dinner:       Baked fish fillet

                        Zucchini in tomato sauce, canned

                        6 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

     Snack:        2 mandarin oranges

THURSDAY:

     Breakfast:  Coffee with whipping cream and 2 tsp honey crystals

                        2 boiled eggs

                        3 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

     Lunch:        2 handfuls of mixed lettuce w/

                        Mrs. Dash Vinaigrette

                        3 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

     Snack:        Apple

                        Mandarin orange

     Dinner:        Baked fish fillet

                        Asparagus, pan fried

                        6 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

FRIDAY:

     Breakfast:   Coffee with heavy whipping cream and 2 tsp honey crystals

                        2 boiled eggs

                        3 Townhouse Flatbread Crisps (Roasted Garlic Flavor)

     Lunch:        Cracker Barrel--Grilled Lemon Pepper Rainbow Trout

                        Cracker Barrel--Turnip Greens

                        Cracker Barrel--Outside of corn muffin

     Snack:        Apple

     Dinner:        Rib Crib--Smoked Chicken Salad w/

                         Ranch dressing

Notes:  I substituted the outside of the corn muffin at lunch as a bread serving.

SATURDAY:

     Breakfast:    Coffee with heavy whipping cream and 2 tsp honey crystals

                         2 fried eggs in a little butter

     Lunch:         Taco Bueno--Fajita Chicken Salad in a Bowl w/

                         about 1/8 c of jalapeno slices, a little of my husband's sour cream and 

                         guacamole with firehouse salsa.

     Snack:         Apple

                         6 Townhouse Flipsides

     Dinner:        Fish fillet, baked

                        Asparagus, pan roasted

                        6 Townhouse Flipsides

     Snack:        2 mandarin oranges

SUNDAY:  

     Breakfast:  Coffee with heavy whipping cream and 2 Splenda packets

                       1 boiled egg

                       3 Club crackers

     Lunch:       Chicken breast, about 2 oz., sauteed

                       2 handfuls of mixed lettuce, few cucumber slices, few radish slices w/

                       Mrs. Dash Vinaigrette

                       3 Townhouse Flipsides

     Snack:       Apple

     Dinner:      Fish fillet, baked

                      Stir-Fry vegetables (celery, mushrooms, green onion, bean sprouts, bamboo

                         shoots)

                      6 Townhouse Flipsides

     Snack:      Strawberries sprinkled with Splenda

Menu Monday!

Once again we have busy week ahead of us!  I'm glad I sat down yesterday and planned out the month's menu.  How is your menu planning coming along this week?  

As far as breakfast goes, everyone will do their own thing since they are all old enough to make their own and usually want something different.  On the weekend my husband usually makes breakfast.  So, I will probably have two scrambled eggs with a sliced mushroom and bacon bits, with possibly three reduced fat Wheat Thins on the side and a bottle of water.

Everyone makes/takes their own lunches, I just supply the ingredients they need.  So my lunch will be 1/2 regular size bag of romaine lettuce, 1/2 can breast of chicken and two tablespoons of dressing, with three reduced fat Wheat Thins on the side and a bottle of water.  

Here is what I have lined up for my dinner menu this week...

Monday:  Almond Chicken Stir-Fry and rice.  The original recipe can be found here: Almond Vegetable Chicken Stir Fry.  I adjusted it by substituting tapioca flour for cornstarch, brown sugar blend Splenda for the brown sugar, and eliminating the almonds since my family doesn't care too much for nuts in their savory foods.  Without the rice, I counted it as 3 proteins, 1 vegetable, 1/2 starch, and 1/2 fat.

Tuesday:  This is an OYO meal (On Your Own) due to everyone having to be somewhere at different times.  I have supplied the family with Hot Pockets, frozen burritos, pizzas and corn dogs to pick from.  I'll be eating the remaining 1/2 can of chicken breast and a can of vegetables (zucchini in tomato sauce, green beans, asparagus, spinach or squash), with three reduced fat Wheat Thins on the side and another glass of water.

Wednesday:  This is an OYO meal as well.

Thursday:   Cajun Style Catfish, broccoli and rice.  I will count the catfish as 4 proteins and 1/2 fat.

Friday:  We will be eating out because tonight is high school football game night.

Saturday:  Italian Beef Kabobs, green beans, rice. I will count the kabobs as 4 proteins, 2 vegetables and 1 fat.

Sunday:  Garlic Chicken Kabobs, broccoli and rice.  I will count the kabobs as 3 proteins and 1/2 fat.

CHICKEN AND ASPARAGUS STIR FRY

1 Tbsp tapioca powder
3/4 cup chicken broth
2 Tbsp soy sauce
3/4 pound fresh asparagus, trimmed and cut into 2-inch pieces
1/2 medium green pepper, cut into julienned strips
1/4 cup sliced green onions
1 garlic clove, minced
1 Tbsp canola oil
1 cup sliced fresh mushrooms
2 cups cooked chicken breast, cubed
Hot cooked rice

In a small bowl, combine the tapioca powder, broth and soy sauce until smooth; set aside. In a large nonstick skillet or wok, stir-fry the asparagus, green pepper, onions and garlic in hot oil for 2-3 minutes.  Add the mushrooms; stir-fry for 1-2 minutes.  Add chicken; stir-fry for 1-2 minutes longer.  Stir broth mixture; add to the skillet.  Bring to a boil; cook and stir for 2 minutes or until thickened.  Serve over hot cooked rice.  

Yield:  4 servings.

Nutrition information, without rice (Mastercook v.14): 257 calories, 17g fat, 7g carbs, 3g fiber
Diabetic Exchanges:  2 protein (lean meat); 2 fats

Get Back in the Game!

I haven’t weighed in here for a while.  It’s not that I haven’t lost weight, just life has gotten in the way…. I got to keep the Biggest Loser Trophy last week and the Runner Up Trophy this week.  With losses of 2.6 and 2.0.  The exciting news is that I have lost 10 pounds and I will get my Slim Bar next month at TOPS Funday! 

Even with all the good news and success I’m having, I can feel I’m sabotaging myself.  I usually do this.  10 pounds is a lot of weight.  I can feel my clothes getting loose and my back hurts less and I have more energy, but at the same time, I feel like the number on the scale is the same. 

I don’t know about you, but there’s a spot when I get to a certain weight that I feel like is the “It’s all the same, FAT!” You know, like 135-160 is AHHH!  I’m gaining weight!  160-200 is “I’ve gotta lose this weight, now!”  200-250 is the same amount and 250-270 is unnoticeable weight gain.  It’s all fat! 280-295 is “my back is killing me, too fat to fit anywhere, be on anything, too much for someone to help lift off the ground”.

I know I should continue the eating plan I have been on because it is apparently working for me, yet I am eating other things with the rationalization of ‘I’ll just count the calories.’  Right.  Does anyone else ever feel this way?  Let me me know if you do and how you deal with these feelings in the comments below. 

I believe it’s probably the fact that we are coming up on Labor Day weekend and it’s my husband’s birthday celebration, but it’s time I got my head back in the game!!!  I don’t want to lose my momentum!