carb cycle,

Choosing My Dreams

6:54 PM Kelly 0 Comments


This quote is absolutely fitting to the journey I am on right now. I am working towards running a half-marathon and finally reaching my goal weight. I have to make the choice to go to the 5:45 am spin class. I have to make the choice to not eat the chocolate that sits in my office. I have to make the choice to follow my training plan even on days when I am tired or busy.

Most of all though, I need to make the choice to not give up. I have been back on track for just over a month now. The weight has not been coming off anywhere near the rate that it was coming off before. I have been eating well, tracking all calories and have been exercising 6 days a week.

Other than the number moving slowly, the past month has been a good one. I have stopped craving the 3:00pm sweets I used to splurge on. I am enjoying the healthy eating and starting to cook to try out new recipes! I have found a Spin instructor Leora, who I absolutely love. She is so empowering and when I am in her class, I feel like I have unlimited potential. I signed up for a half-marathon with my sister Sara. The half-marathon is October 20. I signed up with three months to train. Already just three weeks into it, I have run more than I even deemed possible. I know the longer the runs get, the more I will want to give up but I have to push through it.

Just this week I have also started carb cycling! I am obsessed with the show Extreme Weight Loss and have found Chris Powell and the success stories so inspiring. He has a book, Chose to Lose and it outlines carb cycling. With my PCOS and insulin resistance that goes along with it, this seems like a good plan to jump start my metabolism.

Here are the basics of carb cycling:

- Eat 5 small meals a day
- Eat within 30 minutes of waking
- Eat every three hours
- Alternate one low carb day, one high carb day

The more I learn the more I will share. My first weigh-in will be Saturday so lets see if this gets my weight loss rolling!

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Out of Shape and Out of Sorts

7:38 PM Kelly 1 Comments

Ever since I got off track last August, I have been completely unable to recommit. I will go back to Weight Watchers, start over and lose weight and then I gain it back and then some. Same scenario with exercise. I will commit to spinning/running/personal training and have a good run and something sets it off.

I know I only have myself to blame and I wish that it was easier to create the habits that I had before. Back during my successful period of weight loss, I had a workout/Weight Watchers buddy Melanie. We became good friends outside of the gym as well. I went to class knowing she would hold me accountable, we would go out to healthy dinners and would share our stories at the weigh-ins. Money was tight and I decided to switch to a cheaper more local gym. After three months of not working out, I realized that I needed to go back to Healthy Fit where I was comfortable and happy. I went back and Melanie was at a different gym. I think not having that partner-in-crime did make it harder to get into my routine.

Last Thursday, Melanie and I met up for a hike and recommitted to each other and our weight loss mission. We are back at the same gym and have went back to weigh-ins at the same time. Since then we have met up for a second hike, a cardio dance class and most recently, boot camp.

This boot camp class was absolutely a wake up call! First of all, there was only 2 other people in the class with us so we couldn't even blend in. The first five minutes of the class I was concerned that I may be going into cardiac arrest, I kid you not. I couldn't keep up. I was exhausted, couldn't do half of what the trainer asked. When we had to do side planks, forget about it. That was humiliating as I planked for like 2 seconds and rested on my side the other 43. Last summer I was in tough classes and standing in the front keeping up. How could I have let myself go so far?

Melanie and I both felt miserable after the class. I got in my car, called my husband Arniel and just started crying. I just felt so low. I am not a person with confidence issues but right now I am completely rattled. I have to stop looking back and focus on new beginnings.

This picture is of Melanie and I last Memorial Day. I cannot wait to get back in that shape!!


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Motivational Monday: What I'm Going to Be

4:42 PM Kelly 0 Comments


Motivation Monday: Far From What I Once Was but Not Yet What I'm Going to Be



I definitely have a long way to go before I reach my end goal. In the beginning of the summer when I weighed in at my lowest weight, I was 7 pounds away from the healthy BMI. I reached the weight by working really hard and being ridiculously structured in my diet. The level of diligence I had would have been difficult to maintain as a lifestyle.
Due to this, I think it was why I had my first cheat day it turned into many cheat weeks. Then it took me months to get back on track. I hope as of now, the track I am on now can be achieved as a lifestyle.

On this journey of becoming who I want to be I need to reflection every accomplishment that I have. Now I am going to toot my own horn a little bit! In the summer I was feeling great, I bought a new swimsuit for a family weekend in Lake George. When I put on this bathing suit I really felt like a totally different person. I am not near this weight but but look at this as my daily reminder of what I can do. It wasn't easy to get there but I did it once and I can and will do it!

Now, a little more motivation going forward. To do this, I am going to reflect on the past month.

I have done four weeks back on Weight Watchers. I have lost 11.6 pounds since I started. I lost 1 inch in the chest, 2 inches in my hips, .5 inch in arm circumference, and an inch in a half in leg circumference.

I will get there, slow and steady wins the race.

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Foodie Friday: Italian Sloppy Joe

5:07 PM Kelly 1 Comments

I work 3 jobs and do not have a lot of time to cook. Using my Crock Pot has made life much easier and on these super chilly days it is the best way to warm up!

I saw this recipe on one of my favorite websites, Skinny Taste (www.skinnytaste.com) and had to try it. This was ridiculously easy to make. It had very few ingredients and barely any preparation. The aroma coming out of this crockpot was to die for and all day was looking forward to getting home to try this meal. It was worth all of the anticipation.

On Skinny Taste, they tried this on a whole wheat bun with cheese and spinich for 8 points. I will eventually try it but when I read the recipe I imagined it on whole wheat pasta. So I had 1 cup of whole wheat pasta with a serving size of the sloppy joe on top! The pasta was 4 points and the sausage mixture was 4 points.

Italian Sloppy Joe on Whole Wheat Pasta
8 Points Plus

Ingredients:
  • 1 lb Italian turkey sausage, removed from casing
  • 1/2 cup chopped onions
  • 3 cloves garlic, minced
  • 1 red bell pepper, chopped in 1/2-inch pieces
  • 1 green bell pepper, chopped in 1/2-inch pieces
  • 1 1/3 cups crushed tomatoes (Tutorosso)
  • 1/2 tsp dried rosemary
  • salt and fresh cracked pepper, to taste
Directions:

In a medium non-stick skillet, cook the sausage over medium-high heat, breaking up as it cooks into small bits until cooked through, about 5-6 minutes. Add onions and garlic, and cook another 2 minutes. Transfer to the slow cooker and add the bell peppers, crushed tomatoes, rosemary and fresh cracked pepper.

Cover and cook on low 4 hours. Makes 3 1/2 cups.

Note: The nutritional info is if you made the sandwich I referenced on a whole wheat bun with spinach and provole cheese.

Servings: 6 • Size: 1 sandwich • Old Points: 6 pts • Weight Watchers Points+: 8 pts*
Calories: 316 • Fat: 11.4 g • Protein: 27 g • Carb: 27.4 g • Fiber: 14 g • Sugar: 7.6 g
Sodium: 461.5 mg (without the salt)

*without cheese: 6 pts plus • filling only: 4 pts plus

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Weight Watchers Wednesday: Break From Your Routine

6:51 PM Kelly 0 Comments


A lot of previous Weight Watchers subscribers have asked me what is the big difference in Weight Watchers 360. The PointsPlus system is the same. The main addition is two things; routines and spaces.

I wanted to touch on routines because this is a simple concept that can make a huge difference. For example, I have been only taking the stairs at work and I earned 3 activity points just in walking between 9-5. My desk is primarily a desk job but I am often getting up once an hour and walking at least 5 minutes. I had to go up to the attic today, which is 5 floors and in 9 months I never walked those steps but today I did!

With the Weight Watchers 360 plan, they have you choose 3 routines to add to your tracker. You check off each day if you achieved your routine for the day. The three I selected were: 1) wear an activity monitor, 2) know what I'm having for lunch and 3) walk at least 5 minutes each hour. All of these choices have made me proactive. With the activity monitor I walk more knowing I am going to gain activity points. Knowing what I have for lunch allows me to pre-track and avoid the free cafeteria meals. Walking at least 5 minutes an hour keeps me from being sedentary at my desk job.

Below are some Small Changes That Can Help You Lose Weight that I saw on Pinterest. Commit to trying 2 of these this week!


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Most Addictive Foods

6:21 PM Kelly 0 Comments


The other day I was talking to a friend who has a son recovering from a drug addition. She said that in his support group the leader said that, "It is important to remember that often with recovery comes relapse." I think this resonated with me because although I am not dependent on drugs or alcohol, I have joked that I am addicted to food.

The hard part with this kind of dependency is that, you need to eat to survive. I cannot just cut out food entirely and the negative choices are everywhere. I had my relapse over the past few months where I started turning to more comfort foods. I am back on track and hope that the relapse was a one time thing and that I learned from falling down.

I read an article on Prevention about Food Addictions and the most addictive foods and I just wanted to share these. It is interesting because I know certain foods definitely trigger wanting more. We have this dish of Hershey's Miniatures in my office. I never craved it and one day as I was bored during a staff meeting I ate one piece of dark chocolate. That afternoon at snack time, instead of eating what I packed I decided to eat more chocolate and one piece turned to many more.

I am definitely weak for 1, 4, 6 and 9. See if you crave any of the most addictive foods.

10 Most Addictive Foods


10. White Bread

 It's made with refined flour, which has been stripped of the bran, the germ, and all of the nutrients normally present in bread. What a shame that restaurants tempt you with an entire basket before every meal out! Opt for substantial breads that you can't squish into the size of a marble. That way, you know the grains are truly "whole".

9. Donuts

Experts think sugar might be the most addicting of the three. Studies have shown that every time rats eat large amounts, dopamine is released. That's not normal, says study author Dr. Nicole Avena, PhD, a research neuroscientist and expert in food addiction. "The dopamine release becomes more what you'd expect to see with a drug of abuse," she says.

8. Pasta

The typical Italian portion can fit in a teacup; American portions are closer to plate size. But it's not all bad news: buy high-quality spelt pasta, cook it al dente (which lowers its glycemic load), and use olive oil to greatly increase pasta's nutritional profile, says Andrew Weil, MD, founder and director of the Arizona Center for Integrative Medicine.

7. Cake

There's something irresistible about the spongy buoyancy of a sugary cake—and don't even get us started on frosting. (Frosting!) If you eat too much of it, though, you might not accumulate as many candles on that cake as you'd like. Sugar—in its many guises—has been linked to obesity, diabetes, and metabolic syndrome.

6. Chips

Chips are ridiculously high in fat and salt, but that doesn't stop with the notoriously greasy brands. Even baked veggie chips are packed with fat and many mainstream chip brands list sugar on their ingredients lists. Whip up a batch of homemade kale chips with a touch of sea salt to satisfy your craving for crunch, instead.

5. Cookies

According to a research review, merely seeing tempting food releases dopamine. Indulge and your brain gets a boost from that happy hormone, priming you to want more (and more, and more.) 

4. Chocolate

Handle this potent stuff with care: A bite will do you. One study published in a 1997 issue of International Journal of Psychophysiology found that self-identified chocoholics had physical, behavioral, and emotional responses to chocolate that closely resembled those of drug addicts to their drugs. 

3. French Fries

French fries are a dieter's nightmare and a food industry's dream. They're the apex of the sugar-fat-salt triumvirate: salted, fatty, and with a touch of natural sugar. 

2. Candy

Mark Gold, MD, Chair of Psychiatry at the University of Florida, has been researching food addiction for 30 years. He found that the sugary foods you're exposed to in utero and throughout childhood make kids love—and crave—more sugar.

1. Ice Cream

 It's no wonder: Ice cream is the go-to breakup binge, the creamiest celebration treat, the perfect hot-summer-day refresher, the more comforting cold-winter-night snack (under the covers? Anybody?) What's the big deal? Animal studies have shown that high consumption of processed treats like ice cream may reduce the appeal of foods that were once considered rewarding, like watermelon. That's because it shifts our brain's hedonic set point. Once that happens, the only way to get your fix is, well, more ice cream.

For more details, visit: http://www.prevention.com/food/healthy-eating-tips/food-addiction-most-addictive-foods

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New Product Obsessions!

6:54 PM Kelly 0 Comments

I have learned that I am very all or nothing about my diet. This habit needs to change, I am either all in with NO cheats and hardcore daily workouts or I don't track what I eat at all and am nearly sedentary. So considering I was off track for a while I was out of the loop on some yummy new items!!

After discovering these products, I have legitimately been eating breakfast items AT LEAST 2 times a day. I am also feeling entirely satisfied by my breakfast around the clock! I recommend you try any of these items, you are in for a real treat!

Fiber One 80 Calorie Chocolate Cereal

 I am a huge fan of Fiber One brownies and the Fiber One snack bars so naturally I expected to like their cereal. Every one of the varieties of cereal that I tried, I was sorely disappointed. One of them looked like rabbit poop! Who wants to eat something like that? I pessimistically bought the Fiber One Chocolate with beyond low exceptions  IT EXCEEDED all expectation! The cereal is delicious and legit I feel like I am eating Cocoa Puffs. I eat it with quarter of a cup of skim milk and for 3 Weight Watchers Points (2 for the cereal, 1 for skim milk) I am satisfied. And I slurp up every last bit of that leftover chocolaty flavored milk in the bottom of the bowl. Fiber has never tasted so good. In this delicious bowl I got 35 percent of my daily fiber!

Nutrition Info:
80 Calories
1 Gram of Fat
25 Grams of Carbohydrates
9 Grams of Fiber
1 Gram of Protein

 Chobani Bite- Coffee Flavored with Dark Chocolate Chips
I switched from  regular yogurt to Greek yogurt a while ago and never enjoyed eating it plus it was a lot of points. I started to like the Chobani kids varieties the best but they still were a larger portion. Chobani bite is the perfect size and only 2 PointsPlus. There are several varieties  Caramel with Pineapple Chunks, Coffee Flavored with Dark Chocolate Chips, Fig with Orange Zest and Raspberry with Dark Chocolate Chips. I have only tried the coffee flavor but it is so good and the chocolate ads an element. The protein in this little portion keeps me full.I will best testing out the other flavors soon!

Nutrion Info:
100 Calories
1 Gram of Fat
13 Grams of Carbs
0 Grams of Fiber
8 Grams of Protein

Special K Flatbread Breakfast Sandwich- Ham, Egg and Pepperjack Cheese

I am always in search of a good on-the-go meal for when I workout and need to heat up something quickly at work.These work perfectly. This sandwich was delicious and satisfying! The melted cheese and ham make me feel like I am eating a sandwich from a deli. I pair this with a fruit and sometimes a yogurt. Keeps me satisfied and filled. I will definitely be trying the other varieties  Sausage, Egg and Cheese Flatbread, Egg and Pepper jack cheese flatbread sandwich. This delicious sandwich was 5 PointsPlus and I have actually been eating it as lunch these days!

Nutrition Info:
200 Calories
8 Grams of Fat
20 Grams of Carbs
3 Grams of Fiber
12 Grams of Protein

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Cinnamon Pumpkin Muffins

4:40 PM Kelly 0 Comments



I have successfully been back on Weight Watchers for 2 weeks and after my week 2 weigh-in today I have lost 7.8 pounds. I still have a ways to go to be back before I am back to my lowest weight but I will get there and hopefully be able to push to my goal.

This time I am really trying to make a better effort to spend some time in the kitchen. I am going to be able to maintain this if I am eating meals I enjoy.

On the Hungry Girl blog I saw a post for Betty Crocker Cereal Muffin Mix! There are 3 varieties  Cinnamon Toast Crunch, Cocoa Puffs and Reese's Puffs. I am a huge fan of all of those 3 cereals so I was thrilled to try the muffins. 


I originally made the Reese's Puffs muffins with the eggs and oil. They definitely tasted good but they totaled 5 points. After reading on Hungry Girl that you could substitute either one can or club soda or a can of pumpkin puree.

The second time I went to make muffins I decided to try the Cinnamon Toast Crunch and to lighten it up with the HG recipie.  I do not love pumpkin so I was hesitant to try it but there was an extra gram of fiber when I chose pumpkin over club soda and it was totally worth it!! I think the combination of cinnamon with pumpkin made these muffins absolutely irresistible. The best part is that this required 2 ingredients and was so simple. These muffins with a cup of coffee for breakfast kept me satisified until lunch time. 



HG's Surreal Cereal Muffins
1/12th of recipe (1 muffin): 110 - 130 calories, 1.5 - 3g fat, 170 - 200mg sodium, 22 - 26g carbs, 1 - 2g fiber, 11 - 12g sugars, 1 - 2g protein -- PointsPlus® value 3*

Ingredients:
1 box Betty Crocker Cereal Muffin Mix (any variety)
1 1/2 cups canned pure pumpkin OR 1 1/2 cups (12 oz.) club soda

Directions:
Preheat oven to 425 degrees. Spray a 12-cup muffin pan with nonstick spray, or line it with foil baking cups.

In a large bowl, combine the muffin mix with EITHER the pumpkin OR the club soda. (NOT BOTH, and don't add ANYTHING else!) Stir until completely smooth and uniform.

Evenly distribute the mixture among the cups of the muffin pan. Sprinkle with all of the cereal topping (which comes in a separate packet in the box), and press lightly to help it adhere.

Bake until a toothpick inserted into the center of a muffin comes out clean, 13 - 18 minutes. Enjoy!

MAKES 12 SERVINGS 

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Here We Go Again

6:20 PM Kelly 0 Comments



Apparently my commitment to blogging is about as strong as my commitment to weight loss has been these past few months.

Over the summer I took on a third job at Athleta, they have the most fabulous women's workout clothes. I made great friends who valued fitness and the job itself promotes fitness with team builds like CrossFit and Yoga. But when you work 3 jobs, that leaves little time for much else and even less energy. The exercise had tapered off a bit but I was still tracking.

Then came my birthday, I splurged for about a week around my birthday. When I finally did get back on track, I was not losing weight at all. I got frustrated which led to more and more cheat days. I wasn't working out as much and I was not energized either.

Towards the end of the summer I began to feel fatigued all the time so even with cutting back my work hours I couldn't muster up my strength for the kind of workouts I had before.

The weight has started to come back on and around Thanksgiving I just gave up and said I cannot change much before the holidays. Now that they have come and gone I have recommitted. I bought healthy groceries, planned my meals and went to Weight Watchers on Sunday. I hope to have a solid week with a good weigh-in and maybe, just maybe that can get me feel re energized about this journey again.

With how quickly the weight came back on and some other issues with my body just not feeling the same, I made an appointment with my endocrinologist. My mom mentioned I could have issues with my thyroid. Or nothing could be wrong but I just feel like something is not right.

Either way, I am tracking again and easing back into the tough workouts. I can do this and I will. 2013 will be the year I finally reach my goal weight and maintain the healthy lifestyle.

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