Building my Box

I admit it, I haven't been active here because sometimes I get tired of thinking/talking/writing about weight loss. But then I decide to pull on my big girl pants, stop whining, and think about what really fuels me in my weight loss journey. So with new computer in hand (or on lap, technically) and the holidays behind me, I am back to blogging! For the next couple of installments, I'll be writing about my favorite tools and maybe while I'm re-motivating myself, I'll inspire you, too!

A while back, I decided to stop focusing on what I "couldn't" or "shouldn't" or "did not choose to" eat and changed the way I framed it.  Instead, I now make a comprehensive list of what I do choose to eat and I focus on these foods.  This works because regardless of what plan or method I'm using to lose weight, I can "build my box" and fill it with the foods that support me.  

Can I eat foods that are "out of the box?"  Yes, of course, I can (and apparently do).  Yet if I choose the foods in my box, I'm going to get a lot better results, faster, never be hungry and most importantly, feel happy with myself.  That matters the most to me because if I make too many rules or set it up to be an all or nothing situation, then I am sure to go right out and shoot myself in the foot.  I'm just that way.

So without further ado, here is my box to start the new year. These are foods I like. I don't put anything in I don't like (or that doesn't sit well). I have it in layers (modeled after Michi's ladder) but focusing on my personal "super foods."  The layers make my choices easy.  

Free, free, free - Any amount, any time (emphasize*):

Vegetables:  asparagus*, beets, Brussels sprouts, bok choy, green cabbage, carrots, cauliflower, celery, chili peppers, cucumbers, garlic, ginger, lettuce, kale*, papayas, parsley, spinach* and zucchini. salsa

Fruits: apples, cranberries, grapefruit, lemons, oranges, pineapple, raspberries, strawberries* and tangerines.

Eat every day* or most days number or servings determined by calorie guidelines):

Grains: Oatmeal, brown rice, black beans (any bean),
Dairy:  Non-fat yogurt, fat-free milk, Greek yogurt
Protein:  Turkey, white fish, 

Fruits and Vegetables: Blueberries, pumpkin, tomatoes, kiwi, blackberries, (starred* items above), broccoli sprouts, mushrooms, pears, peppers, tomato sauce, string beans, peas, cherries

Fats (carefully portioned): Walnuts, Olive oil, canola oil

Eat two or three times per week:

Grains: Barley, whole grain bread, cous-cous (whole-wheat), chicken, humus
Dairy:  Low-fat cottage cheese
Protein: Eggs, Scallops, non-fat refried beans, tuna

Fruits and Vegetables: Edamame, bananas, baked potatoes, sweet potatoes, squash, corn, pineapple, peaches, watermelon

Fats (carefully portioned): nuts 

Other:  soy sauce, honey, mustard

Eat once a week:

Grains: whole-wheat pasta, whole grain cereal
Dairy:  good cheese
Protein: Salmon, beef (London broil, round steak, eye of round)

Fruits and Vegetables: 

Fatty foods and fats:  Avocado, olives, sunflower seeds

Eat rarely (perhaps once a month):

Grains: Popcorn, pancakes, white rice
Dairy:  cheesy foods,
Protein: Salmon, pork tenderloin, lean steak, 

Fatty foods and fats:  Avocado, olives, sunflower seeds, mayonnaise

Other:  Ketchup, sweets of any kind, wine

What's in your box?

Fab Friday -- Tips, Tricks and Inspiration

Yes, I've been undercover lately.  Isn't that how the weight loss journey goes?  In my case, two events coincided:  I sprained my ankle and my parents arrived with their motor home for several weeks visit.  The two things combined have really impacted my motivation.  All that said, though, it sounds like just plain excuses so guess I will go back to taking care of myself, find a work-around for exercise with my injury and stop whining!

Now --to the Friday news!

Your tip of the week is one you already know but if you are human, like me, it never hurts to be reminded.  Don't eat fast food or if you really love it, it really must be only an occasional treat.  It's not just about lifestyle, folks.  Fast food in itself may be dangerous.  A very interesting study on Chinese adults showed a 27% increase in heart related illness and type 2 diabetes amongst individuals who had western style fast food twice a week.  Twice a week!   The study (linked just above in blue) is fascinating but -- let's face it -- we already knew this, didn't we?

My trick of the week is about ginger.  We eat so much Asian food and I love me some ginger, people, but it is really a pain to peel, mince, etc.  Recently I told you about frozen ginger cubes (I do love them) and how to peel ginger with a spoon. Now I have another ginger convenience to share - ginger in a tube!  I find it in the produce department refrigerator near the tofu; you can also buy pesto in a tube.  I think the frozen stuff tastes a little fresher but this is super convenient too, and a little less expensive. 

I was inspired by re-reading this 2006 study that shows mothers do have a strong influence over their kids' eating habits.  I'm mostly a healthy influence but there are a few ways I can clean up my act.  Sometimes it seems like a lot of work to feed the family healthy homemade food, but this study reminds me that my efforts are worth it!

And We're Back! - Friday Tips, Tricks and Inspiration

Does ginger root scare you?  I have had some epic battles with this yummy fibrous root in the past, but no more.  Here are a couple of amazing tips to make this fab ingredient easy to use.  I tried this "spoon peeling" technique and it worked great!  That said, my number 1 trick for ginger-root is to look in your grocer's freezer section. You can buy ginger peeled and minced in convenient 1 tsp. cubes.  It thaws very quickly so just pop out a cube and wait a couple of minutes.  I love this super simple method.

Does organic food add enough value to justify the added expense?  This decision can seem a little tricky.  Here's a summary of recent research on the topic.

I think there are a few things missing in the equation.  The review doesn't address using a mixed approach, for example, to avoid the most pesticide laden foods (an approach that helps both my conscience and my pocketbook).

Eating locally is generally a good idea. It makes sense to me that the foods that grow in a season are the ones our bodies need in that season. As well, the faster you can get to fresh produce the more nutrients it contains. We address this by buying a "farm box" each week from a local organic farmer.  We get fresh, seasonal produce and more variety than we would buy from the grocery.  We supplement with kid friendly fruits from the grocery like bananas and grapes.  To me, it's a conservative approach to healthy eating.

This week's inspiration comes from an unusual source, Wired Magazine. Read about a fast food executive who believes we really can have it all.  He is proffering fast food that is also fresh and healthy.

For some more inspiration and -- ahem-- food for thought,  here is a thought-starter on how, as a society, we are focusing on the wrong thing when it comes to nutrition.

This article says what so many don't.  As a nation, we have to learn to control our appetites.  I would rather have an ounce a week of delicious, high quality, flavorful cheese than an ounce a day of flavorless "fake" stuff.  Ditto chocolate.  Manufacturing is not the answer to our eating problem!

Trudging Along versus Staying the Course

It's more than mindset, but it certainly starts there.  I'm talking about living an empowered healthy life style.  It isn't enough to just change my mind about things, I have to make actual changes.  Yet, it certainly does start with a change of mind, doesn't it?

Last week was a crazy week, even for our house. I have been studying almost round the clock for an exercise physiology course I've been taking for a year.  It is a multidisciplinary course and involves anatomy which, it turns out, is very hard for me.  I had to take the final (and only) exam on Thursday so I spent the week before brushing up on a year's worth of learning. I studied late into the evening every night, every nap time and early every morning.  I carried a flashcard flip book around the house with me and reviewed points while I folded laundry.  I neglected the housework and exercise.

Predictably, I lost zero pounds this week.  I gained zero too, which I liked, but I was reminded once again that this weight loss/getting in shape project is a big one and it requires focus.  It's a little ironic that I took my eye of the ball in regard to exercise to pass a class about . . . well . . exercise!  I know, know, know I need to keep laying down that lean muscle if I want to build up my metabolism and yet it was so easy to forgo it because I "needed" to study.  In reality, I'd have probably done just as well, if not better, if I had skipped an hour a day of study to exercise.  We all know the mental health benefits of exercise, right?  But the allure of "sit on your bottom" is always lurking just around the corner.

Yes, I was just trudging along.  Trudging along, pretending to be on the path but really not keeping my word 100%.  And ironically, reading about exercise while I did it.  How funny is that?

One good thing did come out it (aside from passing the course, thank you very much); all that review on exercise did remind me that overweight individuals really need to get 60 minutes a day of exercise (at a moderate intensity), not 30 minutes like most adults.  I had actually lost sight of that somewhere.  So this week, I have reorganized my life to get in 60 minutes a day.  It's coming straight out of my "sit on your bottom" time.  I am back - staying the course; I'll leave the trudging to someone else.

Support

A few days ago, I had a meet-up at the Y with a friend I met on-line through my favorite weight-loss website, SparkPeople.  I have been "on" the site for over 3 years, and she is my very first "Spark Friend" I've met in person.

We didn't spend a lot of time gabbing; instead, we headed straight for the Cardio Theater and a 40 minute stint on the elliptical machines.  I am amazed at what a difference it made to have Sarah there; I really wanted to work harder and it all seemed less painful somehow!  We will be meeting up again!

This experience reminded me that support really is important. Finding ways to look forward to exercise, or to get myself there even if I think I don't want to helps.  Having friends who are working toward similar goals is uniting. Knowing I am not alone keeps me motivated.

After a busy summer of traveling and softball mom-ing, I am ready to get back to the school of fitness.  The support I have lined up for myself is this:

• Text my friend Colleen every day when I get to the gym (or later if it's not a gym day)
• I will send my regular support partner, Will, my ACE fitness plan model by next week so he can help me stay accountable
• Get together with Sarah at least once a week if she's willing
• Enjoy that walk to and from school with my little ones; they think fitness is just part of life!
• Encourage my girls in making their own fitness plans so we can encourage each other
• Talk to dear hubby about each of our exercise and rehab goals

What support systems are helping you reach your goals?

5 Cooking Tips I Borrowed from the Brits

Seeing all this London in the Olympics has me reminiscing about England and "my" Brits.  I love the culinary experience of travel and I really loved what my UK friends have taught me about cooking.  It was hard, but I managed to cull it to my top 5 tips:

Electric Kettles:  Why wait for the water to boil?  Just plug in the kettle and get your hot water fast and efficiently.  I use mine all the time for cooking, and less often for tea.  I can't believe I had to go overseas to learn this; they are only a few dollars in "big box" stores.

Salted Lemons:  They are called "Preserved Lemons" or pickled lemons in the US, I can find them in my African section of the local grocery or at the near-by Middle-Eastern grocery but you can also buy them on-line.  One lemon diced fine adds a wonderful flavor to cous-cous, salad and numerous other dishes.  Part pickle, part fruit -- it has endless uses.  

Love the Lamb:  I was a "lamb hater" until I stayed with some beautiful cooks in Manchester. They served a roasted lamb that was so delicious.  And you truly have not tasted Shepherd's Pie until you have it with freshly ground lamb.

A Good Curry:  The English love their curries.  It was quite surprising to me as I had stereotyped the English as bland-eaters.  Their love of the slow-heat is inspiring and I have tried quite a few more curries as a result of my British buds.

Fish Pie:  I know, it sounds awful.  It is like shepherd's pie but with the addition of boiled eggs (yes, really) and spinach. I first tried it based on a recipe by the British chef Jamie Oliver but a friend visiting from England last year revolutionized it for us.  He added Chorizo to the mix and our love of the fantastic fish pie was realized.  

Fish makes me think of Fish and Chips.  I am not a fan of pub food, mostly, but I do like The Ploughmans.  It was actually the inspiration for "the snack plate" I make for our Littles.  It's lighter and fruitier than a Ploughman's, and I cut everything bite sized, but it is their absolute favorite.

So maybe that's really 6 things.

Wait, 7:

There is always time for tea.  Tea in England taught me to slow my pace and sit down and savor the day -- before jumping up and resuming my normal dashing around!  :)

So what are your "borrowed from the Brits" favorites?  

An Apple a Day - Friday Tips, Tricks and Inspiration

I have neglected this blog lately; the reason is simple -- I had a big "no" in my head to the whole weight loss process.  I am still losing weight-- down 17 pounds in the last few months -- but occasionally I have a little tantrum about it.  You see, my belief is that I should lose 2 or 3 pounds a week and I don't like it when it's a half a pound a week.  Isn't that ridiculous?  It's so sneaky though -- I don't even notice I'm thinking it right away.  Now I've awakened and it is what it is; I'm staying the course until I get there!

Now for the news.  Some years ago, a study discovered an apple a day really is good for your health, especially your heart.  Now it looks like 2 apples is even better, especially if you're a woman.  My kids eat an apple a day; I guess I will start following their excellent example!  Your Friday tip is to make sure you are getting those 5 or more servings of fruit and veggies every day because I'm betting similar research on another fruit or vegetable would yield similar results!


Your trick of the day is to clean up your environment to protect your weight loss efforts.  FYI, that now might extend to avoiding food ads both in print and on TV.  If you look at photos of food it actually make does make you hungry.  Ghrelin is the hunger stimulating hormone.  A recent study confirms what we already guessed:  Ghrelin levels increase simply by seeing the foods and then you can no longer rely on your body signals!  Will power is the worst way to control weight, so definitely we can benefit by controlling our environment!


Now for your inspiration, I bring you London 2012!  Whenever I start thinking I'm not up to my little 300 calorie burn for the day, I just spend a few minutes watching the athletes who train 8 hours (or more) each and every day in order to be the world's best for a little while.  The dedication and discipline of this group of athletes is truly inspiring.

Have a wonderful weekend!