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Friday, October 27, 2017

But I'm so hungry!

Woo.  There are days.  There are days when I feel like I could eat the paint off the wall.  Well maybe not that bad, but I definitely have the munchies.  The munchies I get now pale in comparison to the  munchies I used to get when my body was trying to use highly processed sugar free fat free "foods".  Those bordered on manic, but these are more of a nuisance.  Now I can usually pin point the problem and mitigate the damage.  Here's what I've found.

1)  I'm really thirsty-  I know this will sound a bit sciencey, but here goes.  You hypothalamus is the kind of foreman in your brain.  It tells everyone else where to go and such.  Well it will trigger you when you need food or water.  One problem with the trigger for hunger and thirst are that they are so similar as to be identical.  Many people miss read a thirst signal to be a hunger signal.  FYI, if you ignore a thirst signal long enough, your hypothalamus will say "screw it" and shut off the signal.  Ever had one of those times where when you finally got a drink you guzzled the whole thing down in one fell swoop? "I didn't realize I was so thirsty!"  Well you had ignored a thirst signal so once you did drink, your body made the most of it.  There are times when I feel like I have the munchies and then I realize I haven't had anything to drink since the coffee that morning.  Many times getting something to drink (Usually water) will do the trick.

2)  I need to move-  Moving covers three things. 

A) It gives me something to do, taking my mind off the munchies. 

B) It suppresses my appetite, probably because I'm not thinking about it, but also all those wonderful endorphin's and such get released.

C) It burns calories which means I can eat more calories throughout the day.  This gives me a grace period so to speak.  I know I have a buffer should I need to eat more.  This is why it's a plus to move when you may be going to an event where food is included.  It also helps if you can't seem to shake the munchies; especially if the hunger is due to stress or emotions.  There are times nothing will work but chocolate.  I feel you sweetie.  Just move!  Then pace yourself calorie wise.  Kind of a controlled Munch. 

3)  I'm Bored-  If you haven't moved today, SEE #2.  Seriously.  Boredom can be a hard thing to resolve.  You may have already moved today.  Now you're bored.  Find some task to occupy you.  You may think "I'm not in the mood to do  "xyz", but make yourself.  If you're in an office job, this one can be hard to do.  Especially if you have co-workers who love to bring in goodies.  YIKES!   I'm blessed in that I'm home and can easily find something that needs to be done.  I realize that and am extremely grateful to my hubby for making that happen.  I used to have a desk job.  I used to have coworkers who liked to bring in goodies.  I know how hard that is to resist.  I also know how hard it is to get unchained from your desk.  On days where we were busy, it wasn't too bad.  It was the S-L-O-W days that got me.  Not sure what your job is like so I'll have to leave the "What" to you.  Here are some thoughts though.  Even if you've already moved for the day; go outside and walk during lunch break.  You can always eat you lunch at your desk if needed.  If you get a 15 minute break too, go outside.  Out from the cooped up office.  Out into the sunshine and fresh air.  Out and away from the goodies.  Out and away from the stress of your job.  Doesn't matter the weather.  GET OUT!

4)  Sometimes I'm just hungry-  Sometimes that's all it is.  It's amazing to me now that I can recognize when I'm really hungry as opposed to other things.  I still go thru my check list of what's causing my feeling of hunger, but i'm where I can go thru that check list instead of immediately jumping onto food.  Sometimes I am really just hungry.  There are times your body just need a few extra calories.  Make them good calories.  Fruits, veggies, proteins, etc.    A bag of chips won't do it I promise: or cakes, candy, cookies.  Use those 160 calories some other way.   But again, if you have moved for the day, you can eat more calories when your body needs it. 

I eat something every 3-4 hours.  Just like a little baby.  I have my three main meals and then snack in between.  Many times when I start to feel hungry, I can look at the clock and go "Yay!  time to eat!" I have noticed that if the calories I'm taking in are quality calories, then I tend to do better at avoiding the munchies.  That doesn't mean no fun foods.  I still have those, but I limit them because I know it won't stay with me very long.

I did have a great breakfast this morning though

2 eggs scrambled
1 slice bacon (real!)
1 bowl of strawberries with
2 tsp choc syrup
2 cups coffee with 1/4 cup whole milk (total) and 2 tsp of sugar (total)

I'll get to eat again in 2 hours.  Life is good.  I actually had to add the chocolate syrup and extra coffee with milk and sugar in order to get my carbs up above 30.  Calories for breakfast?  378.  Right where I want it. 

I hope all this is helping some.  If there is anything I'm missing, please let me know.  I'm not an expert by any stretch of imagination.  This is just my own experience, but I want to help where I can.




Saturday, October 21, 2017

Ah but my dear, you too can have sausage!

Hello and good morning!  I'm up early for a Saturday since my oldest son is off to work.  I'm getting breakfast made before he leaves; Sausage biscuits.  Am I going to have one?  Dern Tootin!

I LOVE SAUSAGE!

Now It isn't that I can't have real, full fat, high calorie breakfast sausage.  In this case I choose not to.  It's one of those "Food as an investment" things.  Store bought sausage has a lot of fat, but not a lot of protein per serving.  That's because sausage has a lot of filler.  Protein keeps you filling fuller longer so I try to have a good amount during the day, especially for breakfast.  It is for this reason I make our sausage.  Yes, I make our sausage.  It's easy!  Here's the deal

While you can use ground turkey, and I have used ground turkey, I prefer to use ground pork loin.  There are two stores I watch for pork loin to go on sale.  Ingles is one and a local store here called J&J foods is another.  The reason being they will grind the meat they sale for you.  Many stores will slice, but these grind as well.  Find a store that will do this!  When pork loins go on sale I will buy 2 usually and have them slice the 1/3 of the loin in the center into chops, but grind the 1/3 on each end.  When I come home I'll either put the ground pork away in 1 pound portions, or take all of it and mix up a big batch of sausage and then put that away in 1 pound portions.  Last time, I just put the pork away without making the sausage first.  I do all this because, ironically, ground pork rarely goes on sale.  Plus this way I know what went into my ground pork and how much fat was on that pork loin.  It's just a better product that way.



So you've read all this to get to the recipe so I won't fail you:

Breakfast Sausage

1 lb ground meat (I use pork)
1 tsp garlic powder
1 tsp thyme
1 tsp minced onion
1 tsp basil
1/2 tsp black pepper
1/2 tsp chili powder
1/2 tsp sage
1/2 tsp parsley
1/4 tsp salt

Take all your spices and mix together in a bowl.  Add the ground meat and mix well with your fingers til everything is blended well.  You can either do this ahead of time and let sit in the fridge covered til morning, or you can do this in a pinch like I did this morning.  I like to do it a head of time, but forgot to lay out the ground pork to thaw.  Oops! A serving is 4 oz pre-cooked.  I measure it out into 2 oz patties to fry.

Calories- 140, Carbs- 0, Fat- 4 gm, Protein- 23 grams

***If you want to make Italian sausage, just add 1/2 tsp fennel seeds (Or to taste) to your spices.  Then you can brown it and add to pizza, lasagna, or any other Italian dish.***

*** If you make sausage cheese balls like I do during the holidays, you can substitute this sausage for the sausage called for in the recipe.  You may need to add a little milk if the dough is too dry.  I do this every holiday and, while it may not stem the tide of calories much, every little bit helps.***

*** When I have this for breakfast I will have 2 pieces of sausage and 1 biscuit or two pieces of sausage and a baked apple.  Plus coffee of course.

Try !  Let me know what you think!


Monday, October 16, 2017

Oh Happy Day!

So day started off with my weigh in.  No loss, but no gain so I can deal with net neutral.  Beats being behind.  I did get some motivations this weekend and this morning.

Dh and I went thrift store shopping for new clothes.  No need to spend a lot because we are still in transition, at least I am.  He needs permanent new clothes cause he's just maintaining now.  I need some that can see me through the last 20 pounds.  I got some crazy good deals.  I found 3 sweaters sz large; surreal since I used to be in a 3X.  I also found a set of black moccasin slip on shoes and a pair of black suede ankle boots; both of which looked new.  My motivator was a risk I took to buy a pair of sz 12 jeans, no stretch for $2.  I figured for $2 if I couldn't wear them yet, I would eventually.  I came home and tried them on.  THEY FIT!  Not as comfortable as I would like,  but I got them on without any fuss.  Guys, I have never worn a sz 12.  Ever.  Maybe 12 months when I was little.  lol.  The lowest I ever got was in high school and that was a 14.  Many years have passed since then.  We won't go into how many.  So motivator #1  Do I want to get into these jeans comfortably?  You bet your bippy!

Motivator 2.  While thrift store shopping, Dh wanted a new zip up hoodie in a men's small.  We found a very nice one for a couple of bucks.  He had a pullover hoodie in sz medium that had a graphic on it that said "Property of" and a friend had written my name in permanent marker below it.  Dh said he guessed we could retire that pullover hoodie.  So today as I was hanging up the "new" hoodie and taking out the one to retire I thought hmmmm.  I wonder if.....So I tried it on.  IT FITS!  WOOHOO!  I never thought I would see the day when I would be able to borrow my Dh clothes!  I know some women can, but I never could nor thought I would ever be able to.  Big motivator for today.

I could care less what the scale said.  I care more about my two new motivators.



Saturday, October 14, 2017

Navigating food land mines.

Our oldest son celebrated his 24th birthday this past week.  All their lives our children have been able to choose what foods with which to celebrate their birthday.  Doesn't matter how old they get, as long as they are still home, the rule still applies.  I don't have many of these birthdays left before they start getting their own place.  So the rule is firmly in place...for now.  For his birthday, he chose pizza (of course), Homemade chocolate chip cookie cake with frosting (Like you get at great american cookie), and chocolate chip cookie dough ice cream.  Yea, don't judge.  It only happens rarely.  When Dh heard his choices he simply stated "It starts".  What he is referring to is the three month span we have each year where all the kids have birthdays, plus he has a birthday.  This is the same three month span that includes Halloween, Thanksgiving, Christmas, and all the subsequent parties involved.  I know we aren't the only ones who have to deal with these mind fields this time of year.  So I thought this would be a good time to address the elephant in the room.


(Sigh).  That above picture is pecan pie cheese cake.  I mean really.  How cruel can people be!!!!  Two things I love combined!  Anyhoo.


Some things to help you during this time of year.

OPTION #1)  Plan on trying at least something.  You know you will anyway, and by giving yourself permission, you take away it's power and your guilt.  Leave room in your calorie level to try a bite or two of something.  Notice I said bite.  No,  you can't fill a dinner plate with everything your eyes devoured.  Do a walk through first, not eating or touching anything, but just getting an idea of what's there.  Go back to the back of the line or better yet, your seat.  Think about what you saw up there.  There will be a few items calling your name.  You know what they are.  Get a SAUCER or small bowl.  Try A BITE of the things you want THE MOST.  This is a one time trip to the buffet table for desserts.  Just like you can nickle and dime your self to financial ruin, you can taste and nibble yourself back your original weight.

Option #2 )  Give yourself the day off.  Try and do as little damage as possible, but enjoy the party in anyway you like.  With this knowledge.  YOU WILL BE BACK ON TRACK BY NEXT MEAL.  Notice I didn't say next day.  I said next meal.  My family has their parties in the afternoon.  My next meal (If I have one) would be dinner.  That means my choices for dinner will be on track.  More than likely something healthy ( veggie and lean protein heavy) to apologize to my poor digestive system.  You never want to look at these things as a personal failure and give up.  One party will not totally derail you.  It may set you back a little, but not anything you can't handle.

 If you're facing a season full of parties, food gifts, etc.  Try the first option and then stay away from the temptation.  If you can't keep from temptation( or you choose not to), you can assume you will gain about 1-5 pounds from Oct to Jan 1st.  I'm not saying this to discourage you.  I'm saying this to give you the worst case scenario.  Which isn't the end of the world!  With a three month vacation, this is what you're looking at repairing.  Face it and move on.  You say "Okay, need to get back to getting the weight off again".  I had to last year, and I did.

BTW, it's much easier to withstand the temptations of high sugar items if you don't have any artificial sweeteners in your system.

Also, try and get a workout in the day of the party.  It will help mitigate the damage and it will also help you steer clear because you don't want to reduce all your hard work to nil.

So what did I do when faced with all that junk food for my sons bday?  Option #..........2.  Yep!  Enjoyed the fun and back on track now.  I have a weigh in on Monday and whatever it says, it says and I will move on from there.

So what tips and tricks do you have?

Tuesday, October 10, 2017

A day in the Life

Good Morning!

I hit the ground running this morning.  Woke up about 5 am to begin my day.  So far I have cleaned the master bath, made our bed (husband was out of it by this time), vacuumed our bedroom floor, and made hubby's lunch for today.  Now I'm sitting with my wonderful cup of coffee.  My breakfast for today is

2 Eggs scrambled in 4 gms butter
140 grams of blueberries
3 oz plain whole milk yogurt
1 cup coffee
1 tsp sugar
2 Tbs whole milk (for coffee)

Calories: 337,  Carbs: 28,  Fat: 18,  Protein: 18,  and Fiber: 4

Lest you think this 337 calories is low and thee is no way I won't be hungry before lunch, you are right.  At 10:30 I will have a snack of:

102 gms banana (a small banana)
2 oz french vanilla yogurt
6 gms of chocolate syrup

Calories: 165, Carbs:35, Fat: 2, Protein: 3, and Fiber: 3

This puts me at 501 calories before lunch.  Right where I want to be!  Yay!

It's a rainy day today so my workout will be the treadmill, a combination treadmill/ step workout, or crazy cleaning the house (Which it does need).  Since I really need to sew, it's probably going to be one of the structured workouts.  I do get a greater calorie burn in a shorter time.  I have a custom doll outfit to make for an order due next week.  So I need to get to that.

I'm not dreading the treadmill today though.  Hubby showed me I can watch Youtube videos on the Roku.  I've been binge watching Bethel Church Senior Pastor Bill Johnson lately so that will definitely hold my interest.  Highly recommend him.

Good Afternoon!

Well I did 30 minutes on the treadmill, Dusted my living room, swept and mopped my living and dining room.  That plus cleaning my bathroom and vacuuming our bedroom this morning plus general running around I counted 15 minutes of heavy cleaning.  I think I'm safe with 15 minutes, though it was more than 15.

For lunch I'm having

354 grams of carrots, roasted (3 large carrots)
144 gms of potatoes, roasted (2 small)
3 oz chicken breast cooked (4 oz raw)
I roasted the veggie in the oven with a little 4gms of oil.  Not hydrogenated oil.  Use olive or sesame.
1 glass of lightly sweet tea (about 1/4 cup sugar to 2 qts tea)

Calories: 404, Carbs: 64, Fat: 6, Protein: 26 and Fiber: 12

This is a lot of food.  More than I will eat for only lunch, so what's left will also constitute a snack later.  LOVE roasted veggies.  All Veggies are better roasted with the exception of zucchini.  It still gets mushy.

Up to 905 calories so far.  I get 1200-1550.  The higher end if I move (Which I did) so I have about 600 ish left.

Glad to say I have been sewing!  Almost done with this order.  Then let's just hope it fits the doll.


Good Evening!

Back again!  I did have a homemade sure nuff chocolate chip cookie this afternoon!  I weighed it out and a 1 oz cookie is 139 calories.  Sooooo good!   Life is too short to not have real chocolate!

Dinner was Vietnamese fried rice (without the frying part, and hold the rice.  I made rice for the rest of the family).

My part was:

4 oz pork loin
chopped onion
cauliflower, brocolli,, and carrot frozen veggies.
Added soy sauce, salt pepper, and garlic powder.

Calories : 210, Carbs :16, Fat: 3, Protien: 29, and Fiber 3

Can't go without a SMORE for dessert!

1 graham cracker
1 large marshmallow
8 gm choc chips
Zap in a microwave and Voila!

Calories : 132, Carbs : 30, Fat : 4, Protein : 2


So my total for the day was

Calories: 1386, Carbs: 192, Fat: 40, Protein: 78, and Fiber: 24.

So there you have a day in the life of Me!  Now to bed!

Good Night!



Monday, October 2, 2017

All diets work.....hmm

Good Morning!  It's a glorious fall day here in Ga.  Not only because our highs today will be in the 70's (joy!), but I'm down another 2.2 lbs!  I'm officially 20 lbs away from my goal.  I've never been this close before.  Feels kinda weird!  Good weird though.  Don't get me wrong, it's coming off at a s-l-o-w pace, but it is coming off.


So my topic of choice today is the statement my doctor made about how "all diets work.  It's just a matter of calories in vs calories out.".   I do agree with her on that statement, with this caveat, all diets work if you can stay on them.

You see there is no magic combinations of foods that cause weight loss.  All carb, No carb, eat this with that, etc.  It is calories taken in vs calories expended in energy.  If you take in more calories than your body needs, regardless of type or combination, your body stores it for future use.  How is it stored?  Why fat cells! So, yes, any diet that limits calories so you use more in energy, will work....for time.  Problem is many diets are hard to stay on.  "I'm cutting out all ________( enter food here).).  Once you take an item away in totality, it won't be long before you cheat.  Most people cut out what they eat too much of anyway.  Now I can hear you guys saying "But you took out bread!'.  To which I answer "nay".  I limit bread, rice, and pasta to when I really want it and am willing to count the calories.  Goodness!  I make my bread.  I would be nuts to never try it!  This is a lifestyle change so unless you're going to cut these things out for eternity, the weight will be back on.  If you are taking a pill to lose weight; then once you stop taking the pill, the weight will come back on.  Even if you have weight loss surgery, be advised, you have about 18 months and then you are back to needing to count and measure or, you guessed it, the weight will come back on.  Just a little FYI.  Your stomach is made of a transitional tissue which  means it stretches.  I have seen people eat their way back to their original weight.

In addition, many people, rely on sugar free /fat free items to help them thru a diet.  This is actually detrimental to a diet.  This is one of the things on which my doctor and I were in agreement, the fact that artificial sweeteners make your body crave sugar!  It craves simple sugars like cookies, cakes, cokes, candy.  I have a cup (ahem or two) of coffee every day.  I have 2 TBS of whole milk and 1 tsp of sugar in my cup of coffee (she said as she took a sip).  Total calories for my joy here?  36.  36 calories.  That's it!  Sugar is only 16 calories per tsp.  Many times it doesn't take a full tsp to sweeten something.  Read your labels next time you're in the store.  Many times there aren't many calorie differences between the sugar free and the sweetened, between the fat free or the full fat.  Speaking of full fat!  Fat is what helps you feel satisfied!  Don't take that away.

If you need to keep within a calorie range like I do, then do this for example

Instead of- 1 cup of blueberries + 1 container of fat free sugar free yogurt = 170 calories

Try - 1 cup of blueberries + 3 oz of french vanilla whole milk yogurt = 165 calories.


Or if you are a wild child, try -  1 cup of blue berries and 4 oz of plain whole milk yogurt = for 155 calories.  You actually have the calories left over to add a tsp of your own sugar.  Try it without sugar first to see if you like it unsweetened.  Try it!  Seriously, whole milk yogurt is a whole different animal than non fat yogurt.  I will actually take 1/2 of an apple chopped, 1/2 cup blueberries, 4 oz plain WM yogurt, mix it together and sprinkle a bit of cinnamon.

Either way you do it, I promise it will stay with you much longer.

Anyway, My point is to

A)  Allow all things (except diet foods Please!).  Nothing is off limits as long as you are willing to spend the calories on it.
B)  Eat real food!  Your body will thank you because it knows then what to do with what you're putting in it!  NO ARTIFICIAL SWEETENERS, NO NON/ LOW FAT UNLESS GOD MADE IT THAT WAY.  Try to eat as little processed food as possible.
C)  Be active!  May sure your activity counts for something.  You do not get walking points for getting up to turn the tv channel.  Whatever you choose, you need to be MOVIN!  Not movement.
D)  Realize this is a lifestyle change.  My weight is coming off at a snails pace now, but it's coming off and not going back on.  That's a first for me.  I will always measure, and record.  Any diet that tells you otherwise is pulling a fast one because you won't be able to maintain once you're at your goal. Then you will be right back to them for "help".  It's their plan see.  This I believe.
E)  Realize life happens.  If you have a day off, let it go, but get right back on the next day.

and lastly, make sure you get as much for the calories you eat as you can.  That includes as much nutrition, and enjoyment.  I don't want something that "tastes just like", or "Isn't that bad".  Life is too short!  You need your fat, proteins, carbs, fiber, fruits and veggies!  Don't forget those!  Very important!