I'm Pretty Sure the Honeymoon's Over

The first few weeks were not easy, but compared to the next few to come they will seem like a cakewalk (no pun intended). It's exciting to start something new, especially when such wonderful changes lie ahead. But it's easy to lose focus when we get to the point where the weight comes off so slowly that we wonder why we are even bothering. This is where the rubber meets the road. Continuing on this journey is not for the faint-hearted or the halfway-doers. It's all or nothing. Are you with me?

The initial 2-3 weeks is when you can count on losing the greatest number of pounds in the shortest time, mostly excess water. But don't let the quick loss fool you or give you false hope. If we are doing it right we should see a loss of about 2-3 lbs per week. Measure yourself, too; the evidence may be in loss of inches if you aren't seeing it on the scale.

The third or fourth week is when the real work begins.... and when you will need to kick it up a notch and really commit to exercising. Now don't act surprised, and don't think you can get by on your diet changes alone. Loose skin hanging off of floppy muscles just doesn't make for an attractive sight. That's why today I walked/jogged my two miles (trust me there was more walkin' than joggin'), did (tried to do) push-ups, crunches and a few other repetitive exercises. Believe me when I tell you I'm out of shape. Let me know what exercises you're doing!

I forgot to weigh yesterday and didn't have time today. Tomorrow I'll post an update and a recipe for awesome pumpkin pancakes that have less than 60 calories apiece!

If you are following and working on making some long-term changes, post your progress! I'd love to read your comments and suggestions, too! Thanks for the great feedback!

Published with Blogger-droid v1.6.6

My Favorite Spaghetti

I created this scrumptious 'sketty tonight after craving it all day. If you made the Hummus Crostini a few weeks ago, then you may have a jar of bruschetta and a jar of fried peppers and onions still lurking in your fridge. If not, then Mancini Fried Peppers and Onions, and Classico Extra Garlic Bruschetta is what I used. I hope you love it!

3/4 to 1 lb 93/7 ground beef
1 box of whole wheat thin spaghetti
2 cans (15 oz) plain tomato sauce
1 can (15 oz) petite diced tomatoes (because I don't like big slimy tomatoes in my sauce)
1/3 cup diced fried onions and peppers
2/3 cup bruschetta
1/2 cup reduced-fat Mozzarella cheese

Brown ground beef in skillet until no longer pink. Season with garlic powder, salt, pepper while cooking. Set aside.

In a sauce pan, combine both cans of tomato sauce, diced tomatoes, peppers and onions, and bruschetta. Salt to taste. Add ground beef. Heat to very hot on medium heat, just until there are bubbles. Reduce heat and simmer.

While sauce simmers, boil spaghetti according to package directions. Drain.

Serve sauce over spaghetti, and sprinkle each serving with 1 Tbs cheese.


Approximately 380 calories for about 1 cup. Serves 5-6.

I Went Back For Seconds!

I broke one of my own rules. I went back to the stove and put more food on my plate. I made spaghetti tonight which I think I make fairly well. My family likes it, anyway. This time I decided to try using a few things I had leftover from a previous recipe, and I was very surprised and VERY pleased with the results!! I will never go back to the old way now. I'm going to post the recipe when I finish this post.

Back to rule-breaking. It wasn't that bad, and I won't beat myself up over it. I still ate substantially less than I used to eat, and since I made my own sauce, there are no sugars in it. Whole wheat noodles made it a healthy choice. Last excuse: I had several hundred calories left in my daily allowance! I do not and will not do this all the time, but I tell ya I am fighting the urge to eat another plate of it! :O

If you do fall off the proverbial wagon, don't throw your hands up and revert right back to your previous lifestyle. Pick yourself up, dust yourself off, give yourself a firm pep talk, and then move your rear end and get right back on that wagon. Making a mistake doesn't mean you have the green light to give up! Remember, just like anything we learn to do well - we'll mess up and do it wrong and feel very frustrated before we achieve success. Looking back, we'll laugh at our mistakes, and then hopefully pass on to others good advice.

Flavorful Flounder

Fishy-tasting fish is, in my most humble opinion, just gross. I can't even chew it enough to swallow it. Learning to prepare a good tasting fish entree has been the thorn in my flesh in my cooking endeavors. But! I have found the answer I have been looking for. Sometimes, the more expensive the fish, the better the texture and the flavor. I LOVE the French-Style Baked Mahi (used to have salmon too but they stopped serving it) at Harry's Seafood. It's $17 a plate for dinner. Mahi runs about $9.00 in the grocery store for 3-4 small fillets. I picked up flounder on Sunday at Publix for 7.99 for three large fillets. I wasn't sure what to expect, but

I found a recipe from Taste of Home similar to the Harry's dish I like, and it turned out great!! I subbed in lower-fat ingredients, and I will sub the melted butter with reduced fat margarine, because it really wasn't necessary and made the basting more difficult after it began to harden - not to mention that it will cut LOADS of calories and fat from this dish.

1 1/2 to 2 lbs flounder fillets
2 Tbs lemon juice
1/2 cup grated parmesan cheese
3 Tbs reduced-fat mayo
2-3 Tbs melted reduced fat margarine OR 2-3 Tbs low-fat milk
3 Tbs chopped green onion
1/4 tsp salt

Start grill process, allowing the heat to decrease before grilling.

Coat a large piece of heavy duty foil with cooking spray. Place fillets on foil, and brush with the lemon juice. Crimp the foil around the fillets forming edges.

Place flat on ready grill. Grill fillets covered over medium-hot heat for 4 minutes.

Combine mayo, parmesan, margarine or milk, onions and salt. Brush over fillets. Grill an additional 3-5 minutes longer, or until fish flakes easily with a fork.

Instead of grilling, you can broil this fish, following the same directions for bake time and basting.

Approximately 240 calories per serving, with a massive 20 grams of protein! Serve with roasted or grilled veggies or a salad and whole grain brown rice to round out the meal.

Just a Few Thoughts

There are a lot of thoughts tossing around inside my head these days. Yesterday I wrote about cravings and said that the decision to change your (my) lifestyle was not about self-deprivation but about self-discipline, and that depriving ourselves will lead to disaster. I want to talk about that a little more.

I am learning to find a balance that I never achieved before in past diet attempts. I heard a fitness guru rant on and on about finding balance, saying that once I did, I would experience this "click" and everything would magically start to make sense, which alluded the assumption that changing one's habits is or can be easy. I rolled my eyes, shook my head, and thought nasty thoughts... and then I willed her to drive to the nearest Baskin Robbins to gorge herself. There was no way I was going to find any of this easy at any point.

But this is what I've learned. I can train myself to think positively. I can get into a routine where exercise is a normal part of my day, just like getting out of bed and showering. I can plan ahead, mapping out a week at a time, buying the things I know I will need, NOT buying the things I DON'T need, and sticking to the plan.

This morning it dawned on me that I no longer have to think really hard about what I can have for breakfast, how many calories it will contain, how I will fit in all the whole grains I need, or worry about being hungry after I've finished. That goes for lunch, dinner, and snacks as well. Then it hit me: when I wasn't paying attention, it CLICKED! I didn't hear a click, I wasn't conscious of it, but it happened, as surely as I was standing at the kitchen counter pouring reduced-sugar oatmeal into a bowl, it happened. Imagine my amusement. I made peace with the fitness guru at that moment and was repentant of my evil thoughts.

I'm learning that I can change my mindset and eat that tasteless 100-calorie whole grain English muffin, but top it with something flavorful. I'm not going to sit here and tell you that I love those English muffins, because I DON'T. I have just learned to navigate around the unpleasantness. It helps not to focus on how much I dislike them; I change my focus to improving the taste or on something else entirely. This whole venture is not about making myself eat awful food. It isn't about no longer enjoying mealtimes. It isn't even about making all these changes and leaping tall buildings in a single bound. It is about accepting the fact that my body is not healthy in its current state and understanding that if I don't make some changes right now, I am in for one heck of a miserable middle-aged life. It is about gradually making changes, and not expecting to be successful overnight. It has to be a one-day-at-a-time experience, and setting realistic, smaller goals along the path to the main goal. This way we can see progress and celebrate more frequent victories, which will motivate us to keep on going. My small goal is to lose 11 pounds per month until August. I might reach that goal every month, I might not. But those months I do will push me forward to getting through the next month!

One last thing, which truly should have been first, is the spiritual aspect of this entire process. God gave us our bodies, in fact the Bible even says that our bodies are the temple of the Holy Spirit(I Corinthians 6:19). It is our responsibility to maintain them and keep them healthy with what He has provided. We can also ask of the Lord strength and wisdom to lift us up when we feel weak or overwhelmed. I believe that He cares about our well-being and wants us to bring our struggles before Him so that He can help us succeed. Ultimately we can give Him the victory!

Keeping Cravings In Check

They are the reason why many people struggle with the choice to change their lifestyle. They make us miserable. They make us feel deprived. They are all that is evil in the frightening world of will-power. I'm talking about cravings. It seems as soon as we decide to make some changes, before we even finish the thought or plan our first menu, the cravings dig their claws in. Before I ever skip my first urge to fill a bowl with ice cream, whipped cream, chocolate sauce and toffee bits, the cravings are hanging over me, menacingly, waiting for me to say "no" so they can pummel me from the inside. It is truly one of the most difficult things to contend with on this side of the mountain.

But it does get easier. As soon as we train our brains and bellies to make good choices as a reflex instead of bad ones, the cravings will lessen. In the meantime, I have found a few things that work for me. Remember: choosing to live a healthy lifestyle is not about self-deprivation but about self-discipline.

1. Chew sugar-free fruit flavored or mint gum. I chew gum because it helps to distract my tastebuds for a while so I can concentrate on other things.

2. Grab a piece of fruit. I can hear the lament: "Fruit??" Yes, I said fruit. Something I never thought I'd hear myself say. If you are not already a fan of a variety of fruits, DO NOT go out and spend $40 on produce because I'll tell you right now, it will go to waste and you will be out the forty bucks. Instead, stock up on fruit you know you like, and try one new variety at a time. Also, the sugar in the fruit will help ease that craving.

3. Fix a plate of veggies. Instead of indulging with a handful of Oreos (and another one later on.. and another one after that...) make a conscious decision to put something better in your body. Envision a battle between your wellness and bad decisions. Work on the side of wellness, and to better yourself - eat some flippin' broccoli florets and carrot sticks [lightly]dipped in reduced-fat ranch. As Nike says, JUST DO IT.

4. Find sugar-free candy. They are NOT calorie free, so beware how many you eat. I eat sugar-free Reeses to help stave off cravings. They came in handy especially during my first week. I had one when I needed something sweet, two when my cravings were pretty bad.

5. Have a cup of coffee. For some reason coffee works as an appetite supressant for many people. It works for me. I fix a cup with 1-2 tablespoons of fat-free creamer. Coffee House Inspirations by International Delight has at least two that I know of. Sometimes a little Splenda added gives just the right amount of sweetness.

6. Get up and do something. Go around the block for a walk. Meet a friend and go walk at the park. Go walk around the mall (fantasize about the great clothes you'll be able to wear and the cute things you'll fit into from Victoria's Secret!) Start playing tennis again. Get on the Wii. Drag your bike out of the garage. Turn on some up-tempo music and dance. Getting your heart pumping will help distract you!

7. Have a Thomas Lite 100-calorie whole grain English muffin. I like to spread a little peanut butter on mine, or a little fat-free cream cheese!

8. If you absolutely must have something bad, fill up on good stuff first, like a great big salad or a healthy dinner. Then allow yourself a small portion of whatever it is you're craving. Completely depriving yourself will set you up for disaster.

I hope this helps someone who is struggling with cravings. Don't give up!

Apple Pecan Salad with Honey Mustard Dressing

I used to have a hard time with salad. Lettuce, tomato, cucumber, ham... yuck. Then I had a salad at a restaurant that defied all of the salad rules. Applebees Oriental Chicken Salad. It was like a party in my mouth. When I figure out how to re-create that dressing in a healthier way, I'll post it. For now, try this! This is my very favorite salad. I use Ken's Steakhouse Lite Honey Mustard dressing.

2 cups salad mix (I prefer a mix of romaine and iceberg with cabbage and carrots)
1/2 cup diced apple (Grannies or Pink Ladies give great flavor to this salad!)
2 Tbs Craisins
2 Tbs Pecans (or walnuts)
1 Tbs Chow Mein noodles
2 Tbs minced red onion

Add 2 Tbs salad dressing (or to taste but add in the extra calories).

Toss to coat.

This will serve 2 as a side salad or 1 as a meal. < 250 calories!

Add 1/4 cup diced cooked chicken for extra protein!

Week 2: Weighing In

I was nervous stepping on the scale today, since I ate badly on Monday when we had friends over and decided to potluck Mexican style. One of the cheese dips had me drooling over the crock pot and hovering. I was tempted to stand guard over it so the guys didn't finish it all. I also made homemade cookies. Homemade cookies means homemade cookie dough. I could hardly contain myself. I did have the equivalent of 3 cookies (small ones!) out of the dough... and two later on after they were done. They were just so freekin' good! Salmonella? Psht. Cookie dough could have been the Old Testament's manna. I know it's mine!

So all of that aside, I lost FOUR pounds this week!!! Awesome. I'm glad I allow myself some flexibility.. I'd be ruined if I had to refuse everything I love! Looking forward to this week and Sunday's weigh in!

Hearty Italian Tortellini Soup

A cinch to put together, and it fills the house with a wonderful aroma! It's packed with protein and lots of flavor. I found a tortellini soup recipe and I changed a few things and added some things to suit my taste. The sausage is optional. Add fresh spinach for even more nutrition! Surprisingly, the tortellini is lower in calories than I thought, with protein!

1 small onion, diced
2 cloves garlic, minced
1 Tbs olive oil
1/2 lb reduced-fat pork sausage
4 cups chicken broth (beef works well also)
1 small (1 serving size) v8 or 6 oz tomato juice
1 Tbs red wine vinegar
1 can petite diced tomatoes, regular or italian, undrained
2 tsp hot pepper sauce (Franks Red Hot or Crystal)
1 can white cannellini (white) beans or red kidney beans, rinsed and drained
1 tsp oregano
1 tsp basil
1 tsp seasoned salt
1 pinch cayenne pepper
1 13-oz bag of frozen cheese tortellini

Brown sausage in a medium skillet until no longer pink. Drain if needed, set aside.

Heat the large pot you will use over med-high heat for 2-3 minutes. Coat the bottom of the pot with the olive oil, and saute onions and garlic together until onion is crisp-tender. Add sausage, cook for 2-3 more minutes.

Add chicken broth, diced tomatoes, red wine vinegar, tomato juice, hot pepper sauce, beans, and spices. Blend well. Bring to a boil. Cover and reduce heat. Simmer 15-20 minutes, stirring occasionally.

Add tortellini. Do not break up pieces that might be frozen together. They will separate in the pot when they thaw. Simmer tortellini approximately 5 minutes.

Serves 8-10.

With meat: Approximately 440 calories for 1 cup. Without: approximately 300 calories for 1 cup.

End of Week Two

Today is the end of my second week. I haven't exercised this week because I'm having trouble breathing with this chest cold I have and I'm hating myself for it. I've eaten pretty well and haven't gorged myself on Little Debbies or the kids' sugary cereal (which by the way won't be bought anymore)so I feel pretty good about my food intake. The wonderful thing I discovered is that I don't have to deprive myself of everything tasty and fluffy and sweet. I give myself a bite (a nibble not a chomp) of the things I crave. And I only do it after I've eaten a meal and I am satisfied; that way I don't overindulge and end up frustrated and drowning in self-loathing. I use coffee as a deterrent, too. If I'm having a pretty big craving I make enough coffee for a mug or two, then put a few tablespoons of one of my fat-free flavored creamers (Coffee House Inspirations - a life saver) and voila! My cravings are gone after a few sips.

I was really wanting to make a nice, hot soup tonight without having to go to the store. It turned out great! Look for the recipe!

Black Bean Taco Pizza

This is quick and easy with a very thin crust, and my kids love it as much as I do. The great thing about the crust recipe is that it can be used for any kind of pizza toppings you'd like to use.

This makes one pizza, so increase ingredients accordingly for multiples.

Crust:

1 Tbs yeast
1/2 cup lukewarm water
1 tsp salt
2 Tbs canola + 2 tsp
1 1/4 cup flour (try subbing 1/2 cup of the white flour with wheat flour for an even healthier choice.)

Toppings:

4-5 Tbs taco sauce
2 Roma tomatoes, diced
1/3 cup black beans, rinsed and drained
1/3 cup frozen corn
1 can chopped green chiles, drained
2 green onions, chopped
1 cup reduced-fat shredded cheese (colby-jack is great)

Optional:

1/3 cup left over taco-seasoned chicken breast or 93/7 ground beef to add protein.
Reduced-fat or fat-free sour cream

Preheat oven to 425.

Mix yeast with water until dissolved. Let set for a few minutes.

Add salt and oil, mixing well. Add flour, mixing well.

Roll out dough into a circle, size/thickness as desired.

Bake dough 5 minutes. Remove from oven and rub with remaining 2 tsp canola oil. Add toppings as desired.

Bake 10-15 more minutes, until very hot and cheese is melted.

Serve with the reduced-fat or fat-free sour cream if desired.

Approximately 300 calories for 1/3 pizza. Add calories for sour cream.

No Exercise for the Sick

I caught something this week that started in my chest of all things, then spread upward. Exercise - none. I tried to pick up laundry and straighten my room and I felt like I had run a marathon. I hate being sick like this. Then again, it provides the perfect excuse as to why I did nothing all evening but lay in bed and watch my "British stuff", as my daughter puts it, on Netflix. Oh well. There's next week!

Check out the new recipe!

Stir Fried Steak & Veggies

I picked this up from Taste of Home's Healthy Cooking magazine. (I highly recommend Taste of Home, Simple and Delicious, and Healthy Cooking magazines by Reiman Publications.) My kids tore it up.

1 1/2 cups uncooked instant brown rice (2 pouches)
1 Tbs cornstarch
1 Tbs brown sugar (I ran out and subbed 1 Tbs white sugar with 3 drops of unsulphured molasses)
3/4 tsp ground ginger
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp pepper
1/2 cup cold water
1/4 cup reduced-sodium soy sauce
1 lb boneless beef sirloin steak, cut into 1/2 in strips
2 Tbs canola oil
1 pkg frozen stir fry vegetable blend, thawed

1. Cook rice according to package directions. Meanwhile, in a small bowl, combine the cornstarch, brown sugar and seasonings. Stir in water and soy sauce until smooth. Set aside.

2. In a large non-stick skillet or wok, warm the pan 2-3 minutes, then add ONE Tbs canola oil. Add beef immediately. Cook on medium heat until no longer pink. Remove meat and keep warm. Add 2nd Tbs of canola oil. Add vegetables to skillet and stir-fry until crisp tender.

3. Stir cornstarch mixture and add to the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Add beef; heat through. Serve over rice.

300 calories per serving! 19g protein! Serves 4.

Last Week's Success

I weighed in on Sunday after a week of struggling with cravings, headaches (dimished by the 3rd day), finding the will to exercise, judging every calorie I ingested, and praying that I would lose at least 3 lbs. I lost SIX!!!!!! That's just over half of my goal for the month of January. I want to lose a total of 70 lbs. by August.

I was so proud of myself. I know it won't be like this every week, but it's a great start. The small, healthy snacks helped tremendously. I managed to choke down a banana (I don't like bananas) and found it to be tolerable. Maybe even preferable at some point.

One of my favorite snacks: 5 Reduced-Fat Club Crackers, and 2 Tbs Hummus. New dinner recipe to follow!

I'm Not a Fan of Asparagus: Green Chile Chicken (over Asparagus)

But this recipe is delicious.

I got this from Publix Apron's Demo last week. I tweaked some ingredients to make it a healthier meal. It seems complicated but it's really not, and it goes together quickly! Try this!

Green Chile Chicken over Asparagus

4 boneless skinless chicken breasts
1 Tbs Canola oil
1 Tbs Creole seasoning
2 Tbs + 3/4 cup water
1 (1.25 oz) packet of broccoli cheese soup mix
1/4 cup diced green chiles
1 lb fresh asparugus spears
4 oz classic hummus
4 100-calorie garlic pita bread rounds (frozen food)
4 oz fat free cream cheese, softened to room temp
3/4 cup fat free, plain yogurt
1/2 cup tomato basil bruschetta topping (Classico brand is great)
1/2 cup Mancini fried onions and peppers, diced

Trim asparagus, removing tough root end.

Preheat large saute pan on medium-high, 2-3 minutes. Coat both sides of chicken with Creole seasoning. Place oil in preheated pan, then add chicken. Cook 2-3 minutes on each side or until golden.

Reduce heat to medium low. Arrange trimmed asparagus over chicken. Add 2 Tbs water and cover; cook 4-5 minutes or until chicken is 165○F and asparagus is tender. Transfer asparagus to serving plates, top with chicken.

Whisk together 3/4 cup water, yogurt, and dry soup mix in small saucepan; bring just to a boil on medium heat. Reduce to low and stir in green chiles; simmer 2-3 minutes or until thickened. Spoon sauce over chicken and serve.

Hummus Crostini

Preheat oven to 450○F. Cut cream cheese into cubes.

Combine bruschetta and diced peppers and onions. Bake bread 5 minutes or until toasted. Blend cream cheese and hummus together until smooth. Spread hummus mixture evenly over toasted bread; top with bruschetta mixture. Bake 3-4 more minutes or until hot.

Less than 540 calories for the entire meal!!

A Few Words of Introduction

I don't know about you, but I have gotten tired of the same old boring healthy food. I love to cook and bake, and I enjoy trying new things, but with it comes the butter, the sugar, and numerous calories and fat grams. I spent the entire holiday season this past year in the kitchen.. the lamp table that is now my rear end will attest to that.

I hated the thought of "dieting" or even "lifestyle changing", and I was not looking forward to planning meals. There don't seem to be enough choices, and I am not a fan of bland food. I love foods with lots of flavor and richness, so losing weight is going to be quite a task, when thinking of all the work I will have to put into making these permanent changes to my diet. I can't put anything into my mouth these days without scouring the labels for the number of calories, protein grams, fiber, sugar, and fat. Making the choice to eat a healthy snack for 100 calories or less and getting the nutrients I need versus eating a "100-calorie pack" of something with absolutely no nutritional value... it's not that easy. See? Work!

With this blog I hope to accomplish two things:

First - find some great healthy recipes and snack ideas, prepare them, try them (which includes serving them to my family) and then share them with you. I have a large family, six members to be exact, with a wide variety of tastes, preferences, and tolerances. Healthy eating has not been favored around our home as of late, and my last weigh-in on the big grocery store scale said it is time to make some changes.

Second - I hope to be an encouragement to anyone who is overweight and needs to lose weight for health reasons. Yeah, it would be great to look hot in a bikini (or speedo), but realistically, most of us would probably be grateful to be able to fit into jeans in the teens or single digits. I hope to appeal to those who are motivated by the prospect of not having to take high blood pressure medication, being able to jog a mile and not feel like they will die after 30 seconds, and of improving their overall quality of life.

My mission: To help others (and myself) look forward to mealtimes while trying to lose weight. My goal is to blog several times a week, posting recipes for healthy meals and snacks, tweaking recipes that maybe weren't healthy to start with, and being creative with the food I prepare. I will be tracking my own progress at the same time.

And just so you know, anything I post is directed at ME as well as my readers!

Feel free to let me know you've checked out my blog. Follow! :)