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Archive for the ‘weight maintenance’ Category


So to reiterate things that I’ve said a million times: Weight Watchers works. Eating all weekend and crash dieting doesn’t work. Exercising helps, but nutrition is 90% of weight maintenance. Eating like a garbage disposal makes me feel like garbage. Today I plan to search through blog posts from over two years ago to find shopping lists and tips from me to me to help me find my way back to a better weight. Please share your own tips with me here or on Facebook. Help is appreciated. I will be journalling my food this week, as a first step towards regaining control.

I run my third 5K this weekend, the Greenfield Glide. It should be extremely challenging for two reasons: 1) massive slacking and overeating this past week and 2) the hills and trails that are part of the course will be new to a treadmill runner like me. I’m running it with my good pal, Ryan of Crazy Mocha PPG Place fame. He’s (supposedly) a stronger running than me, so I hope he’ll push / drag me along on what is sure to be a good challenge. I’m actually hoping for a little rain to keep us cool.

Other things I’m currently working on: learning to drive, gardening without getting poison ivy (a major challenge), becoming fiscally responsible (an even greater challenge) and redirecting my OCD to more productive things (like running).

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So I was gone almost a week in Salt Lake City, where I had a great time, ate some terrific food from a micro-brewery, drank the remainder of my other meals and danced the night away. Oh and also, learned some stuff (you, know, that whole conference thing.) I only got to work out one day (because I was hungoever on the other days), but I did walk alot and danced every night. I gained 3 pounds, but most of it is just bloat.
So back on the wagon.

Butch and I are visiting Columbus in March and I’d like to look the same way I did when we moved away (which is about 7 pounds lighter and much fitter). We’re getting a lottle break in the weather here, so I walked to work yesterday and am hoping to get to do the same today. I also did Shred 1 and ran 20 minutes on Wii Fit yesterday. It was too much. I might just walk today, since I feel a little tired.
1-Month Challenge: Lose 7 pounds by March 12. Anybody want to join my challenge? Feel free to set your own goal, of course, and let me know what it is. I’ll do it by cooking better and watching my late night snacking, working out more (at least 3 times per week), and writing every bite.

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I’m on my way in a couple of ways this week:  first, we bought a Wii & a Wii Fit. I’m super-psyched to get moving on it, especially for the running, which I love.  Secondly, I’m on my way to Salt Lake and am leaving in two hours.  I’m psyched about this also, but flying makes me a nervous wreck, so there’s that.  But I keep telling myself:  think of all of the cool things you’ll see.  The Great Salt Lake, the Rockies, friends from prior INTIX conferences. 

And I’m holding in there WW-style, too.  I’m still up a couple of pounds, but I feel as though my change is gonna come.  I need to do more cardio and I hope the Wii Fit will help me to do that.  I can see a big difference in myself from last Christmas, even though I weigh the same, my face looks much heavier because I’m not as fit.  So I have to work on that.

Other than that, peace out guys.  I doubt I’ll have time to write this week, but I’ll be checking my messages so hit me up with your words of wisdom and any travelling tips that come to mind.

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Yesterday was rough. I was really anxious all day long and super annoyed with everyone and everything. So what did I do? Exercised. Psych. I ate all of the refined carbs that I had in the house. Tons of pretzels and handfuls of cereal. Two granola bars. Some other junk. I can’t even remember. And what do I have to show for it? A four pound gain overnight! So back in business today. Working out first thing this morning. I hate it when I get so off track: I feel bloated, I have a headache, I have muffin top. Boo.

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I finally got around to working out this week and I feel great: muscle fatigue and sore armpits are great things.  On Thursday, a co-worker and I did level of Jillian Michael’s 30 Day Shred.  My god, I forgot how much I love this DVD.  It is the very best 20 minute workout that you can get.  For those of you not in the know, it is three circuits, each circuit consisting of three minutes of weights, two minutes of cardio and one minute of ab work.   And I’m telling you, she works you out.  It’s great.

Then yesterday, we went to the free yoga class at the Pittsburgh Children’s Museum.  It is a 30 minute class and I thought it was great.  Great basic yoga moves for the inexperienced and some advanced versions of the moves for the more experienced.  I felt great afterward. 

And finally, yesterday was so beautiful here that I was able to walk home from work.  A three and a half mile walk to finish my day is the best.  Plus, I walk past Heinz Field, so I got to see all of the crazies come out for the Steeler pep rally.  It was packed, as packed as any game I’ve seen.  It seemed that most of the parking lots were full.

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I’m having a second great week.  I really need to stay focussed through the end of the month.  The first week of February I’ll be travelling for work and won’t be able to get to a meeting, therefore I won’t be able to have my monthly weigh-in.  I’ll be in Salt Lake and I actually tried to find a meeting to go to while I was there, but the only ones that I can find are several miles outside of the city.  So if anyone out there lives in Salt Lake City and knows of a At-Work meeting that I can go to downtown on Monday evening or any other weekday, please let me know ASAP so I can get it on my calendar. 

<br>Other than that, I’m thinking through some food / exercising planning for Salt Lake.  I’m staying at the Hilton where there is a gym or you can rent a treadmill and have it brought to your room (way cool.)  I’ll have to watch my food intake at the buffet meals.  I heard a good tip the other day:  take a big plate of salad greens and turn the buffet table into a salad bar:  look for grilled chicken, an olive tray, other leans meats, raw veggies and load it onto your plate for a leaner version of the same buffet.  I like that idea, and am going to try putting that into play.  I’ll also be looking for brothy soups, prime rib or ham sliced to order and things that aren’t covered in a cream sauce.  Desserts will be hard for me because I love them and we don’t have them at home very often.  Also, I have to watch my alcohol intake.  Nothing worse than a hangover for ruining a perfectly good plan.

<br>But yeah, I’m feeling good.  Our first lunchtime workout is today.  Gonna get Shredded.  Whoo hoo.

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So I’m having a good week, although I still haven’t exercised much. I did do a quick Yoga wake-up video on Thursday, but that’s it. We planned to go to yoga on Friday but the boss kept us in a meeting too long and we missed the beginning. Angela (a colleague) has worked out a room for us in our building that has a TV & DVD player so that we can exercise on our lunch hour. We plan on doing this twice a week until it is warmer outside and then we plan on running outside, all with the goal of running a 5K this year. Yes, I know that was part of my goals for last year, but now I have a training buddy, so I’ll be more inclined to complete this.

I’ve had good food days this week. Last night was a snacking struggle. I wanted mass quantities of something sweet, but that’s hard to find for very low points. I ended up making some sauce out of peanut butter and chocolate syrup and pouring it over a bag of light popcorn. 7 points. Not terrible, but more than I wanted to spend on a snack.

Today’s recipes are three of my oldies but goodies: Two chili recipes (one complex, one easy) plus a family favorite that I make all the time, Spicy Cabbage. Even non-cabbage eaters will like this, guaranteed.

Cajun-inspired Chili
1/2 lb. pork loin, cut into bite-sized pieces
4 links of andouille sausage
1 green pepper, chopped
2 banana peppers, chopped
3 small or 1 large onion, chopped
2 cans of kidney beans, drained & rinsed
1 can condensed tomato soup
3 cans of fire-roasted diced tomatoes
3 c. of water
2 packets of chili seasoning, whatever kind you prefer
1 tbsp. Frank’s Red Hot
salt & pepper, to taste

Throw it all into a crock pot and cook on high for six hours. Makes 10 cups at 4 points per cup.

Chili
2 tbsp. light butter
1 c. chopped onion
4 stalks celery, chopped
1 jalapeno, seeded & sliced
12 oz. 95% ff ground sirloin
12 oz (1 bag) frozen cubed squash
29 oz. chili-seasoned canned tomatoes (I used Del Monte)
16 oz. can black beans, drained and rinsed
8 oz. mushrooms, drained

Seasoning:
Chili powder
Paprika
Garlic Powder
Salt & Pepper

1. Melt butter in a large saucepan over medium heat. Add onions & celery and cook until soft, about 7 minutes. Add jalapeno. Allow to soften, about 5 mintues.

2. Add the ground beef and salt and pepper to taste. Allow the beef to brown with the vegetables, stirring frequently.

3. Add the squash, tomatoes, bean and mushrooms. Add seasoning at this point. I don’t measure seasoning, I season to taste, so this might take some experimentation on your part. Allow to come to a full boil, then turn the heat down and let the chili simmer for 20 minutes.

The whole pot is 25 points. Makes six 1 1/2-cup servings, for a total of 4 points per serving.

Spicy Cabbage
1 small head of cabbage, sliced
2 cans of fire roasted tomatoes
2 cloves of garlic, finely chopped
2 tsps. cajun seasoning

Put all ingredients in a big ole soup pot and cook for 20 minutes or so on medium, stirring occasionally. 1 point per cup.

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