Week Eight - Traveling and eating right

This week, I had comments from people that had not seen me in a while, and they asked if I had lost weight.  I am down 15 pounds in 8 weeks. As I mentioned before, my goal is to lose 60 pounds.  I am one quarter of the way there.  Amazing.  I do NOT want to stop the momentum.

Tomorrow, I am headed out of town for 8 days.
We will fly to Seattle and then we will be attending the wedding of one of my relatives.  After that, we plan to explore Victoria, British Columbia.

How does a person diet on vacation?
Should a person even try to follow a diet plan on vacation?

The answer is, "What do you want most of all?"

I have been successful and I have also been unsuccessful on vacations.
When I have given myself permission to splurge, I have had a harder time focusing upon returning home.

So, today, my plan is to continue making healthy choices and eating within my calorie range to the best of my ability.

I will have an opportunity to be more active, walking as we explore different areas.

It may be a little more difficult to eat in new restaurants, with new cuisines available.  And I don't want to deprive myself.  I will have an appetizer as a meal, or split a meal with someone.  I also know that I can ask to have something prepared differently, and restaurants are more accommodating than ever with special requests.  If I have to taste something, I can just have a bite from my mother's plate.
I will also eat VERY slow and really savor every bite.

If I can avoid alcohol, I will definitely make better food choices.  Certain situations just call out to me to enjoy a beverage along with a spectacular view.  This will really be my most difficult challenge.  Even before I leave town, I am on the fence, thinking "will I" or "won't I"?

 I will continue to drink my water.  I will FOCUS!   I will DECIDE ahead of time to skip the adult beverages.

I will make sure that I have a healthy snack available.  A piece of fruit, a protein bar or protein drink mix in case I am feeling hungry between meals.

Have you ever "hit the gym" at the hotel?  A lot of people do that, but I am not usually that person.  It IS an option to consider.  I will also have a girlfriend with me and she will always hit the gym on vacation.  She may influence me to go with her. 

I plan to make this vacation more about filling my days with activities rather than food. 
I have already made a lot of changes to my routines.
I can do this!
I am not going to stress about anything.  Just relax and enjoy the adventure.

And when I return, I will rejoice with another loss at the scale.

What do you want, most of all?

Top 10 Tailgate Tips

Harter House makes it easier than ever for all you sports fans out there to enjoy the craziness that is Game Day!

There is nothing more American than a picnic or tailgate party. One of the best things about tailgating and summer picnics is getting out of the house and dining al fresco (outdoors). Whether it’s at the backyard picnic table, on the screened-in porch, on a tiny terrace for two, at a favorite park, in the parking lot at a baseball game or a football game, it’s one of the best ways to enjoy life.

1.Determine the menu. Start at Harter House Supermarkets and keep it simple. Do as much party planning and food preparation as possible ahead of your party. This will allow you to make the most of the weather and atmosphere -- enjoying a relaxing meal outdoors (al fresco) with family and friends.
It’s easier to make a lot of only a couple of foods, rather than a little of a lot of different foods.
A satisfying menu includes a crunchy appetizer (for people to eat while you’re getting other foods ready), meat or sandwiches, a side dish or two (such as potato, pasta or fruit salads because they are dressed beforehand) and a dessert.
Take both hot and cold drinks. If it’s chilly, a thermos of hot coffee or cocoa will be very welcome. Be sure to include hot beverage cups.
It’s the “little things” that can make all the difference. Keep the surprises coming throughout the party.

2.Gather the equipment you will need.
If you plan to grill meats or vegetables, make sure you take the grill, the charcoal or gas, tongs, etc.
If you plan to make frozen drinks, take your blender plus an appropriate power source. Consider purchasing a power inverter that converts 12-volt DC power from your car’s battery into 110/120-volt AC power for appliances.

3.Make a list and check it off.
Don’t forget to take a blanket, plenty of paper or plastic plates, napkins, plastic flatware, serving utensils, plastic cups and glasses and/or tumblers, a bottle opener, a corkscrew, condiments, clean-up cloths and trash bags.
Pack a first-aid kit with sunscreen, insect repellent, Band-Aids and wet wipes. Remember to include any necessary medications.
Don’t forget the radio/CD player.
Include a cover in case of rain and a flashlight if it gets dark.

4.Keep Cool: Take at least two insulated coolers.
One cooler should be filled with ice, water and plenty of other cold drinks.
The second cooler should be used to keep perishable foods like meats cold until cooking time. It’s also best to keep chilled pasta, potato or fruit salads cold until serving time in a cooler.
Travel with your cooler inside the air-conditioned car rather than packing it in the hot trunk.

5.If grilling meat, chicken or fish at the tailgate, add extra flavor by marinating the meat in the refrigerator before you go.
Use resealable plastic bags for easy transport and clean-up. (I recommend Ziploc brand bags.) Simply discard the bag after use. Keep marinated meats in the cooler until ready to cook.
Cook meat, fish and poultry thoroughly. See the following guidelines from the USDA on proper meat temperatures to ensure safety:
Poultry (170° F for white meat and 180° F for dark meat, juices should run clear)
Beef (145° F in the center)
Pork (160° F, with the center remaining slightly pink)
Ground Meat and Poultry (160° F, measured through the patty)

Never place grilled meat on a plate that has had raw meat on it.

6.Be safe. Food safety is extremely important.
As always, wash hands and work areas before preparing food.
Pack a jug of water, antibacterial soap and wet cloths for washing your hands before and after handling raw foods, such as chicken, beef, pork or fish.

7.Keep hot foods, hot! Keep cold foods, cold!
Keep hot foods in an insulated jug, a slow-cooker plugged into your car battery, or in an appropriate pan sitting on the hot grill. (See Tip #2 above.)
Use insulated heat-and-tote containers (such as Pyrex Portables) to transport hot or cold foods to the tailgate party. These will keep foods hot or cold for a few hours.
To keep foods cold while serving, place salads and desserts in a smaller container, then place the smaller container in a larger container. Fill the larger container with ice to surround the smaller one.
Remember that foods such as meats and dressed salads should not be left out for more that two hours or you run the risk of food poisoning.
Do not leave any leftover food out on the tailgate or picnic table. Put leftovers back in the cooler as soon as you're finished eating. Replenish the ice if it melts. Keep leftover food only if there is ice still in the cooler when you get home.

8.Take enough food to feed your group of friends and to share with your fellow tailgaters. Invite others over to taste your creations and share your favorite stories; it’s a great way to meet new friends. Remember that eating outdoors can make people extra-hungry.

9.Show your colors by using thematic plates, napkins, plastic flatware and decorations. Don’t forget the matching tablecloth. Baskets of fresh fruit make beautiful, edible centerpieces. Then have fun, fun, fabulous fun!

10.Clean up thoroughly after your tailgate party or picnic.
Take your trash home with you. Put out any hot coals, etc. from the grill. Leave the site as you found it. Be kind to your neighbors.



 Don’t forget to bring the chairs, burger or your tickets EVER again. Make sure to mark things off as you pack them up so you don’t show up to the tailgate without that crucial piece of tailgate equipment!

Week Seven - My Body is Changing

When was the last time you remember walking past a window and you caught a reflection of yourself in the glass?   What did you think?  Not too long ago I remember thinking, "Wow, I'm looking really fat!" 

I have been paying attention to the reflections lately. 
As I pass the front windows walking into work and also in the freezer aisle of the grocery store I can see my reflection.  This week I found myself thinking, "I'm looking better.  My stomach does not look as round.  Yay!"

Time passes really quickly, as we all know. And my progress has really amazed me in a relatively short period of time. Every single week something is changing in my body and I can see and feel it.

Week one I lost 4 lbs. - It felt good to see the scale go down.

Week two,  Just 1 more pound down,  but I was still determined to focus and make changes.  I noticed I was leaving the table not feeling stuffed.  I was still taking too many liberties with my choices and I wanted faster results.  So I focused on paying closer attention.
Week three, down 2 more pounds.  I'm choosing far fewer adult beverages.  I am making better food choices.  This week I noticed that my nice shorts are much more comfortable.  I remember thinking, I must have lost a full inch in my waist.
Week four -  My scale is down 9 pounds in four weeks,  I'm starting to really feel it in my clothes now.  My routines are getting a little easier.  I'm not fighting hunger and food cravings like I was before. 
Week five -  A Labor day party.  It's easy to get derailed.  I reminded myself that I've got this.  Keep going, don't give up.

Week six -  I got into a pair of jeans I hadn't worn in years.  And a favorite top is not puckering at the buttons.  I am getting into my old favorite clothes again.  I have so many sizes in my closet.  With every smaller size, I have cuter and better fitting choices.  Now I am really starting to get excited.
Week seven - This week!  I am now down 13.5 pounds.  I hop on the scale every morning, and more times than not it is again 1/2 pound down .  I tell myself that if I don't eat or drink this thing I'm craving, that the scale WILL go down tomorrow.  It is my motivation.  I think my face looks thinner too.  I did see a picture of myself this week that I didn't like, which only reminded me that I am not where I want to be.  Keep going!


My favorite dinner this week, (I had it twice) was 1 piece of 5 oz. Sole rolled with scallops & crabmeat stuffing, with some Santa Fe Style vegetables. Of course we sell it at Harter House. (Republic Road for sure)  I found the nutritional info for the sole and was actually surprised at the calorie count.  It is really rich and delicious.
Serving 1 piece -  Calories 250.  Calories from fat 110.
Total fat 12g,- Carbs 20g - Protein 16g

The key to losing weight and keeping it off is finding out what motivates you.I want to look good in fashionable clothes.

Don't think of this time as taking stuff away.  Rather, we are adding new and healthy habits that will enhance our life and make us healthier and stronger.

I will continue to recite daily positive affirmations.  It may seem corny, but I know it works. "I can do this!"

So remember:  You're a winner, and nothing is impossible.

Grilled Potatoes with Rosemary Mushrooms & Onions

If you're looking for a great side, this might be a great dish.

I have made similar recipes, cooking the potatoes, mushrooms and onions in a Reynold's foil package.

But now, at Harter House, we have the Creamer potatoes from the Little Potato Company.

Oven/Grill varietals are packaged in a handy foil pan that’s big enough to fit all of the vegetables. Plus, no dirty dishes to clean because the foil package can be placed directly on the barbecue grate or in the oven.

Start by following the package direction – tossing the naturally sweet little potatoes with olive oil and the enclosed seasoning (reduced sodium and no artificial flavors) – then sprinkle half of a chopped red onion over top. While the potatoes and onions are getting toasty and tender on the grill, chop the mushrooms and toss them with olive oil, crushed rosemary and a pinch of salt. Stir them into the potato mixture and cook until the mushrooms are tender and the potatoes are starting to brown.

Great herb flavors, caramelized, tender and downright delicious.

Ingredients

• 1 package Little Potato Co. Oven/Grill Ready Creamer potatoes (I used Garlic Herb)
• ½ red onion, cut into ¾-inch pieces
• 2 tbsp + 2 tsp olive oil, divided
• 8 oz. Cremini mushrooms
• ½ tsp crushed rosemary  
• ⅛ tsp salt
• 2 tbsp minced flat-leaf parsley

Instructions

1. Preheat the grill to medium-high heat. Alternatively, preheat the oven to 450 degrees F.
2. Remove the cardboard and plastic covering from the potato package. Add the onion pieces, 2 tablespoon of olive and the seasoning packet. Stir to coat.
3. Place the foil package directly on the grill (or in the oven) and cook for 20 to 25 minutes, stirring once halfway through.
4. In a medium bowl, stir together the mushrooms, 2 teaspoons of olive oil, rosemary and salt. Stir the mushrooms into the potato and onion mixture. Cook until the potatoes are tender when pierced with a fork, about 12 to 15 minutes, stirring halfway through.
5. Garnish with parsley. Serve.

Week Six - Re-program Your Brain

A diet is saying yes to the skinny jeans 

by saying NO to the donuts.     

Blake Lewis and I danced in a flash mob

performance last Saturday at 

The City Market on Commercial.Street.

We will perform the same dance again

this Saturday, 

at The City Market on Commercial Street.

with 10 other couples, 

Sept 14, 2:45 pm, 

at

 Springfield CultureFest

This week I put on a pair of jeans that I have not been able to wear for a very long while. And also a top that did not pucker at the buttons.  Boy was that exciting.

As you can see from my picture, I am still quite thick in the mid section, but I AM losing inches around my waist, chest, and hips, slow but sure.

I have lost just 1 more pound in the last two weeks, for a total of 10.5 lbs.  I need to stay focused and not lose my way.

Phil McGraw said, "Successful weight loss takes programming, not willpower."  I agree.  Getting our head on straight is the most important factor in changing our habits.  We must have a clear vision of what we really want to accomplish.

"When it comes to ideals of beauty and body image, we are incredibly hard on ourselves.  We need to program our minds to believe that we are healthy, thin, and beautiful already.  Now we can go out and make healthy choices that will keep us beautiful.

Consciously.....
Stop eating mindlessly and start eating mindfully
Plan your meals in advance
Organize your kitchen
Eat more protein
Use smaller plates… and bowls
Serve yourself 20% less
Cut your food into small pieces
Eat with the wrong hand
Eat Slowly
Go for a Walk
Don't eat in front of the TV
Switch your snacks.  Even water and chewing gum can be an appetite suppressant. Choose 100 Calorie snack packs.
Keep a journal - Food, emotions, cravings, thoughts, etc.

We must use our conscious mind to reprogram our subconscious mind. THAT IS THE KEY TO SUCCESS. 

We need to re-focus on WHAT WE WANT, on our NEW desire, new behavior, and on our new CHOICES. Here we need a real REASON, a DESIRE which drives us to make different choices.
A WHY that is so much bigger than that piece of cake or processed junk food…….

• Is it better health?
• Is it being better looking?
• Lighter? Sexier?
• More mobility?
• More energy?
• More confidence?
• WHY do you want to lose weight?
• In what way will your life be different after you achieve your desired weight? 

Are you aware that only 10% of your day is governed by your conscious mind? That means 90% of your daily choices and behavior come from the stories, or the neural pathways already carved in your brain, making choices FAST.

Our job is to create the new programming that will manipulate our choices when will-power runs out. To do that, we use the power of our imagination.


VISUALIZE
YOU CAN Live the life of your dreams NOW. 
You can see it. 
You can CONSCIOUSLY start taking steps to turn that vision into your new reality.
You can visualize yourself being a smaller size, feeling elegant and attractive.  Go ahead and visualize that you are rich as well.  And we should remember always that we truly are rich in Love, friendship, intelligence, etc.  The things we can't put a price tag on.

Imagine how you FEEL buying new clothes. FEEL how they touch your healthy elegant body. 

Tell yourself positive affirmations.
I nourish my body with healthy food.
I enjoy going for daily walks to help my body become strong, fit, and healthy.  
I LOVE my body.
I am strong.  I am powerful.  My arms are not flabby, they enable me to achieve my goals.
I am strong in mind and body.
I am living a healthy lifestyle which enables me to…………..OR so I can………..

To reprogram you MUST

• See these affirmations regularly.
• Post these affirmations on Post-it notes around the house, in the car, OR
• Set these messages as daily reminders in your phone.
• Read it and FEEL IT.

Repetition is the key to creating new neural pathways so when you go to make a decision around food or exercise, your subconscious programming will start to take over, helping you move forward to a successful outcome!!

Week Five - Don't give up

You may think that I am writing these blogs for you.  (And of course, I am.)  But I am also writing these blogs for myself.  I need to keep reminding myself that the end result of healthy eating, will be a happier, healthier "Me".  But those old habits want to creep into my daily life.  Like a Labor Day party with friends bringing dishes, and fun mixed drinks.  Just one can't hurt, right?  And then one turns into two, and all restraint takes a back seat to fun. 

It's time for an attitude check. 
It's another new day. I don't have to be perfect, I just have to keep moving in a positive direction.

Focus on water, again.  Focus on healthy, quality foods.  MORE vegetables.  I did make this delicious Southwestern Vegetable Medley for my Labor Day party.  And it was really a hit.

Focus on tracking again with MyFitnessPal.

Focus on activity.  Sometimes all it takes it getting myself out the door.
Remind yourself, "You've got this, keep going."
Positive Self-talk is good. 

I love eating out, but cooking at home ensures that I know exactly what going into my meals and how much I am actually eating.  Did I say, more vegetables?  And less carbs.

Keep some healthy snacks around like nuts and fruit.  Fruit can satisfy a sweet tooth, but don't eat too much. 

Stop eating in front of the TV.  Be aware and mindful of the delicious food you're taking in. 

Instead of rewarding myself for walking three days in a row with a pizza and milkshake (which pretty much negates the work I've just put in), I will get a new outfit or buy a new book I've been wanting. 

Make sure we are sleeping well.  This usually isn't an issue with me, but lack of sleep certainly affects us in a number of negative ways.

Review possible ways to decrease or better handle stress in our life.

Take a multivitamin and probiotic every day.

I need to remember to be kind to myself and my body.  Have patience.   I know that I am still focused and not willing to quit this journey.  I need to focus on tweaking my lifestyle and making subtle changes to my daily routines.

Paula reminded me this week, "If you don't have the environment you want, go about creating it.  There are things we cannot control, but we can influence our environment and our circumstances.  We can change.  We can try new things.  And we can start right now, right where we are.  No matter our age or our circumstances."

It's possible

Week Four - What can happen in one month?

If I am such an authority on weight loss, why have I been heavy most of my life?
I am an intelligent person.  Why is this so hard?

My first "diet" was Weight Watchers when I was in the 7th grade.  It worked for me.  I was young and focused, and my mom was doing it with me, and doing most of the cooking at home too.

For many years I thought I was fat and I really wasn't that much over weight.  With my first child, my weight spiked to 185.  I was able to bring it back down.  With my second child I found myself over 200 lbs.  Again, I was able to get focused and bring it back to a comfortable weight for me.
This has been the story of my life.  Taking it off, but never being able to make it a lifestyle, and keeping it off.  And with each weight gain, it came with more weight than the last time, before I made the decision to FOCUS on taking it off again.

Sometimes I even thought, "I know how to take the weight off.  When the time comes to do it, I know that I can".  But as long as my clothes weren't binding, I was OK with myself.  And then there comes a time when I realize, I am not OK.  I am not comfortable in any of my clothes.  And in the pictures I see of myself, I look huge.

So, this month I have been focused again.
My scale is down 9 lbs. in 4 weeks.
Some of my clothes are fitting better.  I have SO MANY more really nice things I want to wear again.

I am staying conscious of everything I eat.  Sometimes still choosing to have something I could do without, like my wine.  But still being conscious.
I truly enjoy talking about weight loss with my friends and they are very supportive.
I am consistently keeping track of my calorie intake, staying between 1200 and 1500 calories.
I am trying to drink my water.  At least 60 ounces.  I could still be better.
I am still working on getting outside and walking everyday, at least 30 minutes around my neighborhood.  And I am still dancing several times a week.
I don't have any trouble skipping the dessert.
I am very satisfied splitting a meal when dining out.
I took my favorite "Trees and Raisins" Broccoli salad to a dinner party this week.

Trees and Raisins

Broccoli flowerets, cut very small, about 6 cups
(I cut off the stems and will make a broccoli soup later)

Onion, 1 medium, chopped

Raisins, 1 cup

Crispy fried bacon, ½ to 1 pound

1 cup real mayonnaise

2 Tablespoons white vinegar (I use the cheap brand like best choice)

½ cup sugar (I used 1/3 cup Stevia)

Truth be told, one month ago, I determined that I wanted to lose 60 pounds.  So today that goal is 51 pounds.  I am 1/6 of the way to my destination.  However, I must remember that the destination is not a number that I will reach and then go back to my old habits.  Somehow, I must figure out how to maintain a healthy weight.

This week I have been thinking that I have been really bad about eating breakfast.
I run out of the house, headed to work, and figure I'll get something when I get to work.  (Remember, I work at a grocery store.  It's probably a little easier for me to get something at work, than it might be for you.)  But still I struggle with what that breakfast should be.  Often times I grab an Atkins Protein Shake.  But I think I can do better.

Whatever you want to know, you can find it on the internet, right?
SO MANY websites are available to educate us in whatever area interests us.
What do you want to know?
So I googled best breakfast foods, and now I have a few more options that I hadn't thought of before.

This info comes from Healthline.com
Start your day off right by fueling your body with healthy and nutrient-dense foods.

This website actually says that the time of your breakfast isn't as important as your choice of food.
I actually prefer eating breakfast a little later in the morning.

12 Best foods to eat in the morning

Eggs - Eggs are high in protein and several important nutrients. They also promote fullness and help you eat fewer calories.  Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.
Greek Yogurt - Greek yogurt is high in protein, helps reduce appetite and may aid weight loss. Certain types also contain beneficial probiotics.  Try topping Greek yogurt with berries or chopped fruit to increase your meal's vitamin, mineral and fiber content.
Coffee - Having a cup of coffee is a great way to start your day. The caffeine in it may improve mood, mental performance and metabolism.
Oatmeal - Oatmeal is rich in beta-glucan fiber, which lowers cholesterol and increases feelings of fullness. It also contains antioxidants.  To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.
Chia Seeds - Chia seeds are high in fiber and packed with antioxidants that may reduce inflammation and decrease disease risk.  In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving.  Chia seeds are also high in antioxidants.

High-Protein Chia Seed Pudding
Ingredients:

• 1 ounce of dried chia seeds.
• 1 scoop of whey protein powder.
• 1 cup  of coconut milk or almond milk.
• Half a cup of berries.
• Stevia or another sweetner to taste, if desired.

Directions:

• Combine all ingredients in a bowl and mix well.
• Cover the bowl and refrigerate for at least one hour.

Berries - Berries are high in fiber and low in calories. They're also rich in antioxidants that may decrease your risk of disease.  A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.

Nuts - Nuts are a filling, nutrient-dense food that may help reduce heart disease risk and improve blood sugar control.  All types of nuts are also high in magnesium, potassium and heart-healthy monounsaturated fat.  Topping Greek yogurt, cottage cheese or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast's nutritional value.

Green Tea - Green tea has many health benefits. It contains an antioxidant called EGCG, which benefits your brain and nervous system.

Protein Shake - A protein shake or smoothie is a great high-protein breakfast choice that promotes fullness and helps stabilize blood sugar levels.  Add fruits, greens, nut butter or seeds to provide fiber and antioxidants.

Fruit - Fruit is a good source of vitamins, potassium and fiber. It also contains antioxidants that can help reduce disease risk.  Pair fruit with eggs, cheese, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

Flaxseed - Flaxseeds are high in viscous fiber, which helps you feel full. They may also improve insulin sensitivity and reduce blood sugar levels.  Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4 grams of fiber.  Try adding GROUND flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast.

Cottage Cheese - Cottage cheese is high in protein, which promotes feelings of fullness and increases your metabolic rate.  One cup of cottage cheese provides an impressive 25 grams of protein.  Add berries and ground flaxseed or chopped nuts to make it even more nutritious.

Remember that what we focus on expands.  If it is important to us, we need to focus regularly, daily.  We need to think about it, talk about it, make plans, and follow through on those plans.  Add one new healthy thing to your routine this week.


ALSO, the very next item on this website was;

7 Morning Stretches to Start Your Day 

This sequence can take less than 10 minutes, or longer if you want to stay in poses for a few breaths longer or repeat the whole sequence a few times.

It can really make a difference in how both our body and our mind start the day.

Follow the link above to view demonstrations of just 7 stretches to start the day.  
I said the very first week that I need to do yoga again and it still hasn't happened.  

Everyone has their own morning routine: meditation, coffee, hot water with lemon, breakfast and a workout, etc.  By incorporating a quick yoga routine, we can turn inward before we start our day.
Give yourself a little “me time” before putting it all out there. Plus, it will stimulate our organs, our brain, our muscles, and our focus.

MY PROGRESS

I am so excited to be seeing the scale go down for the first time in years.

I know that whatever we put our minds to, we can achieve.
Believe in yourself.  Believe you can.  Let the beautiful person inside of you shine with positive energy.  Put one foot in front of the other and move forward.

Keep up the good work.