Workin' It Out

Melting Away & Finding Myself

Archive for the tag “portion control”

Summer Plans

Hahaha… gotcha – you thought I was going to write about some vacation to an exotic paradise, didn’t you?  Reminder: I’m an educator with a toddler – exotic vacay ain’t happenin’ any time soon!  The summer plans I’m referring to are summer fitness/eating plans!  I thrive on structure, organization, routine, etc. I’m slightly type A. When I’m home alone or without structure, all eating and fitness plans quickly fly out the window, so I’m going to write the plans down here and you guys will keep me in check!

  • First, I want to read New Rules of Lifting for Women.  I’ve been reading all about it on MyFitnessPal, and I like the principles of it, so I want my own copy of the book and get all the info straight from the authors.
  • I’m going to “pack” my lunch everyday.  Literally I think I will prep, package and place all my food for the next day in a lunch box and keep it in the fridge.  I’m thinking this will keep me from grazing and snacking all day.  Eat from the lunch box and nothing else – except maybe the fruit & veggies drawer.
  • Workout – in the morning just like it was a work day. I do love my sleeping in, but maybe I can use naptime for a little extra snooze.
  • I’ll easily continue to log my food and exercise.  It’s such a habit for me now.

Do any of you have tips for keeping on track in an un/less structured environment??

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Week 6/52: Goals Update

Have you ever seen the movie Money Pit? I have started to worry that’s where my house is headed. Our family is now heading into week 3 of not having a reliable drainage system. This means we cannot use the dishwasher, hand wash dishes (more than a couple at a time at least) and no using the washing machine. We thought all of our plumbing and drainage was fixed on Friday, but Sunday night as my hubby and I were working to rebox things in the garage and move them back into the basement and the washing machine was going, water started running into the garage from the wall adjacent to the laundry room – Flood #2. Fabulous. I’m a bit tired of us shop vac-ing the laundry room floor at 10:00 pm. So after being all excited that I woud go grocery shopping and cook healthy meals this coming week, we are in limbo again and eating whatever I can find that is lower calorie at fast food restaurants. So let’s hope Bob Harper and the folks at the Biggest Loser never read this. This season they are all about a Season of No Excuses. Bob probably would tell me I should have washed my dishes with the spigot outside or in the bathtub! My other excuse is that there were a few less structured meals that I didn’t have control over, such as parent teacher conference night where I did my best to guess how many calories I ate; the inservice the next day when my colleagues and I went out to eat and the kiddie birthday party where I had to guesstimate how many hundred calories of birthday cake I ate…. Again, Bob would have said i should have packed my dinner, packed my lunch and only ate the cake if it were whole wheat, egg free with sugar free icing (yeah, right). But as always, I’m keeping it real and honest, so here’s the scoop on the progress of my goals. Let’s see how this week went (all things considered):

  • Log my food & exercise. CHECK! I did my best this week, but this has been a wacky week. I have definitely learned I am not ready to have a lot of freedom with food choices. My estimates I had to make probably weren’t 100% accurate.
  • Follow my E-mealz Portion Controlled plan. Nope and boy do I miss my emeals! I know I complain about having to cook and clean and even though I love eating out (well, I don’t love eating fast food this much, I would much rather be eating at 4 star restaurants!), I am really looking forward to having a home cooked meal again!!!
  • Eliminate my addiction to sugar. I’ve decided to start when Lent starts. Even though, I had been better about at least reducing my sugar… Yeah this week not so much. There was definitely some emotional eating and not so mindful eating. Thank you stress!
  • Exercise 5 days a week. I managed four days at the gym and one day at home. Saturday I busted my butt with laundry, cleaning the basement floor and repacking boxes to move them back in the basement, but it seems like I get to do basement floor all over again.
  • Participate in a 5K I would like to participate in the color run, but they still haven’t opened registration!! I hope they plan to extend their cheaper registration rate deadline.
  • Get more sleep. Nope, still haven’t accomplished this one! But I read a really good article on the Huffington Post yesterday about getting more sleep and I am going to try their tips this week. Mini goal for this week: 2 nights in bed by 10:00 pm.
  • Blog on my progress of my goals and post my weight I haven’t posted much this week, but hope you have read a little.
  • Lose 52 Pounds in 52 Weeks. So last week I said, “This seems to be going much better than expected.” Enter excuses mentioned above and I gained nearly a pound this week… Oh well, it is a new week and I am still 18 pounds lighter than I was 6 weeks ago, so I am still positive that I am doing things right (as long as I have more structure!) 18 pounds down, 34 to go! Oh! I have a new deadline! I purchased a Groupon today for a spa day. The Groupon has to be used by August 22. So if I lose 45 pounds by then, I get a spa day!!! You can read more about my rewards here.

Now time for my friends to check in! How has your week been? Have you accomplished any goals?

Big Games & Skinny Snacks

My husband and I have different…. um…. tastes? when it comes to college teams.  I prefer to support the blue & red of KU, he the black & gold of MU.  Hence the Border Showdowns are always a big deal in our house.  Along with the Border Showndown this weekend is the Super Bowl!  I really don’t care about the Giants or Patriots, but I love the commercials and hope my little boy won’t make us miss anything (thank goodness for DVR!).  But one of the other highlights of all these fun sports weekends are the SNACKS!  Now, normally we would head on over to Wally World and peruse the frozen food snacks and load up our cart with pizza rolls, mozzrella sticks, loaded potato skins and then go find the chips and dip, maybe some cookies or brownies… <squealing tires> NOT THIS YEAR!!!

Enter… Pinterest!  If you are not yet a member of Pinterest, leave a comment below with your e-mail and I will be happy to invite you! So when I knew I was not going to allow myself to eat the frozen food fest, I searched on Pinterest for “skinny receipes.”  I found some fantastic sounding recipes (check out my Skinny Recipes To Try pinboard).  So for the big games this weekend I whipped up Skinny Seven Layer Bean Dip,  Salsa Roll-Ups,  Mozzarella Sticks and Crab Rangoon.  We haven’t tried the Mozzarella Sticks yet, but the recipe sounds A-mazing!  I also played with the Skinny Seven Layer Bean Dip and Roll Ups to make them even skinnier!  Here are the recipes with the calorie counts as calculated by My Fitness Pal.

Skinny Seven Layer Bean Dip

  • 1 (15 1/2 oz) can fat-free refried beans
  • 1 tbsp chili powder
  • 1/2 tsp ground cumin
  • 1 cup low-fat sour cream
  • 1 cup shredded Kraft 2% Cheddar cheese
  • 3 green onions, sliced
  • 1/3 cup sliced black olives
  • 1 tomato, chopped

Directions:
1. Mix beans, chili powder and cumin together; spread onto bottom of a 9 inch pie pan.

2. Top with layers of remaining ingredients and refrigerate several hours.

3. Serve with baked tortilla chips.

Yield: 32 Servings
Serving Size = 2 tbsp per serving. 25 Calories per serving

Skinny Salsa Roll-Ups

  • 4 oz. (1/2 of 8-oz. pkg.) 1/3 less fat cream cheese, softened
  • 3 Tbsp. your favorite salsa
  • 4 flour tortillas (6 inch)
  • 1/2 cup mexican style 2% milk finely shredded cheese
  • 1/4 tsp. chili powder

Directions:

1. Mix  cream cheese and salsa; spread onto tortillas. Top with remaining ingredients.

2. Roll up tortillas tightly. Cut each crosswise into 5 slices

10 Servings (2 little roll-ups per serving) 78 Calories per serving.

Baked Crab Rangoon

They aren’t nearly as pretty looking as restaurant crab rangoon!

  • 1/8 tsp garlic salt
  • 1/8 tsp Worcestershire sauce
  • 14 won ton wrappers
  • 1 small green onion
  • 4 oz surimi imitation crab (I used one can of real crab)
  • 3 oz 1/3 less fat cream cheese

Directions:
In a small bowl, combine the cream cheese, garlic salt and Worcestershire sauce until smooth. Stir in crab and onion.

Place 2 teaspoonfuls in the center of each wonton wrapper.

Moisten edges with water; bring corners to center over filling and press edges together to seal. Cover crab rangoon with damp paper towel as  you work to keep wontons from drying out.

Place on a baking sheet coated with non-stick cooking spray or parchment paper.

Lightly spray wontons with nonstick cooking spray.

Bake at 425 °F for 8-10 minutes or until golden brown. Serve warm.

Makes 14 Crab Rangoon (2 Per Serving) 78 Calories per serving.

Skinny Baked Mozzarella Sticks

  • 12 sticks part-skim, reduced sodium mozzarella string cheese (Sargento)
  • 1 large egg, beaten
  • 2 tbsp flour
  • 5 tbsp Italian seasoned breadcrumbs
  • 5 tbsp panko crumbs
  • 2 tsp parmesan cheese
  • 1 tbsp dried parsley
  • olive oil cooking spray

Directions:

Cut cheese in half to give you 24 pieces. Place cheese in the freezer until cheese is frozen.

In small bowl, whisk the egg.  Place the flour on another small dish.  In separate bowl,combine bread crumbs, panko, parmesan cheese and dried parsley.

Dip the frozen sticks in flour, shaking off excess, then into the egg, then coat with the crumbs. Repeat this process with the remaining cheese placing them on a tray with wax paper. Place cheese back into the freezer until ready to bake (this is a must or they will melt before the crumbs get golden).

When ready to bake preheat oven to 400° F. Line a baking sheet with aluminum foil and lightly spray with oil.Place frozen cheese sticks on baking sheet.  Spray the tops of the mozzarella sticks with a little more oil and bake in the bottom third of your oven until crisp, about 4 to 5 minutes.  Turn and bake an additional 4 – 5 minutes watching them closely so they don’t melt.

Makes 24 pieces. 2 pieces per serving. 87 Calories per serving.

What yumminess (skinny or otherwise) are you enjoying for the Super Bowl?

Week 2/52: Goals Check-in

At the end of each week, for my accountability I am going to check on the progress of my goals.  Let’s see how this week went:

  • Log my food & exercise. CHECK! Using My Fitness Pal, I have logged in everyday since starting my journey!  I had two days over my calorie goal of 1410 calories/day – one day by THREE whole calories (geez, Louise!) and the other day you just have to read about here. All other days have been at or just below the goal.  If you use My Fitness Pal, please add me (dizzymomma) as a friend so we can pump each other up!   
  • Follow my E-mealz Portion Controlled plan. CHECK! I really didn’t even have to cook much this week.  We had several meals of leftovers from the previous week’s E-Mealz that I only had to cook a few nights. Tonight’s dinner was especially yummy and easy!  I would highly suggest checking out some of the Hormel pork tenderloins that come packaged in marinade (I didn’t check, but I imagine the sodium is probably a little on the high side, so a word of warning if you are watching sodium).  45 minutes at 350 and yummmmmm.  We had sugar snap peas and a warm cranberry-apple salad on the side… sing it with me: Soooo good!  BTW, if you do not yet subscribe to E-mealz, check out their numerous plan options.  I am not a paid endorser: their service truly is fabulous!
  • Eliminate my addiction to sugar.  Nope, I’m starting this in February.  But I do need to do some thinking about a good way to go about this.  I’m thinking of just eliminating added/unnecessary sugars – such as pop, sprinkled on sugar, etc.  I have a good friend who also did this for two months I believe.  I will contact her this week for advice and how to start.
  • Exercise 5 days a week.  Well, let me update you on my knee… first, you can read about my doctor’s appointment Monday.  Since Monday I have had much increased flexibility in my knee.  Pain comes and goes, but since the doctor did say I probably strained it I am sure the ligaments or muscles or whatever I strained are still healing.  I have managed to get the treadmill all the way up to 2.5 without feeling discomfort, so hoping to nudge it closer to 3.0 mph by the end of this week.  I did not exercise this weekend, so I managed to exercise 4 days this week.  Saturday I had intentions of exercising, but we were supposed to have a new hot water heater installed.  I did not want to be hanging around the house with my little boy for this fun, so we headed out to do our weekly errand running.  So at least I wasn’t sitting on my booty doing nothing. And did the hot water heater get installed?? Nope… tomorrow (3rd time’s a charm!)
  • Participate in a 5K. Nope – I’ll have to wait until May/June to accomplish this one!  When I went to the gym on Friday I learned about another 5K being offered at the end of March in my area.  There’s the option to participate in a 2 mile walk instead of a 5K, so I will see where I am in my 5K training when the registration deadline gets closer before I decide.  Either way I am going to participate!
  • Get more sleep.  Fail – My goal is in bed by 10:00 pm.  I still cannot get there by 10:00!  I am usually in bed by 10:30, but I am now wrapped up in The Help. (Have you read this book?  It is so good!  I want to finish reading it so I can see the movie.) Which means I am not actually turning off the light to sleep until 11:00.  5:00 a.m. gets here way too soon!
  • Blog on my progress of my goals and post my weight.  CHECK!!  I have blogged several times this week.  Hope you have been following!
  • Lose 52 Pounds in 52 Weeks.  ON MY WAY!! I was super excited when I weighed in on Tuesday at the gym that I had lost EIGHT pounds in my first week!  I am not going to expect that large of a number every week, but hope for about 2 pounds this week and then about 1 a week after that.  So, eight down, 44 to go!!

Now time for my friends to check in! How has your week been? Have you accomplished any goals?

Week 1/52: Goals Check-in

At the end of each week, for my accountability I am going to check on the progress of my goals.  Let’s see how this week went:

  • Log my food & exercise. CHECK! Using My Fitness Pal, I have logged every morsel this week!  I have had one day over my calorie goal of 1410 calories/day, but all other days have been at or just below the goal.  This Fitness Pal is so motivating – it should be “My Fitness Best Friend.”  My “Pal” has been reminding me everyday when I am done logging my meals, snacks & exercise that if I made everyday like today, that I would weigh X number of pounds in 5 weeks.  What a way to pump me up! Of course I want to make everyday like today, because I want to see that number on the scale.  Thanks, Pal!
  • Follow my E-mealz Portion Controlled plan. CHECK! We have followed E-mealz each night.  Most of the meals have been a hit with the whole family.  I’ve logged all the recipes into My Fitness Pal and most dinners are 350 calories or less. It is then such an easy way to make sure I have a calorie & portion controlled lunch for the next day.  When we’re cleaning up from dinner, I just put a portion in my to-go lunch container, stick it in the fridge with a piece of fruit and it’s all ready to go!
  • Eliminate my addiction to sugar.  Nope, I’m starting this in February.  But I do need to do some thinking about a good way to go about this.  I’m thinking of just eliminating added/unnecessary sugars – such as pop, sprinkled on sugar, etc.
  • Exercise 5 days a week.  Fail… with good reason.  If you didn’t read my post from earlier in the week, I have been having some knee pain since I attempted running on Monday.  I kept thinking it would go away or that if I did some light exercise it would be okay, but it really is not okay.  My knee cannot bend or straighten completely, it’s difficult to go up and down stairs and just generally uncomfortable if I am moving around much.  I have a doctor’s appointment on Monday.  I am crossing my fingers that she will tell me it’s a knee strain or sprain and give me a wrap or brace.  I will at least go to the gym next week and do weighted arm exercises. I will ask the doctor Monday what exercises she might recommend I start with so I don’t re-injure my knee.
  • Participate in a 5K. Nope – I’ll have to wait until May/June to accomplish this one!
  • Get a smartphone or iPod touch.  I used to think of these as luxuries, but there are so many apps out there that I can use to track food, exercise, heartrate.  Plus there’s the bonus of using the music player to keep me moving quick during exercise that I no longer feel like it’s a luxury, but a necessity.  Besides, there is always a good sale to find, so this ought to be an easy goal to accomplish! CHECK!!! My husband and I are loving our new phones. I have yet to pay for an app and there are so many great ways to use the phone.  One example, my mom and I went out to celebrate her birthday today.  We went to Chili’s where the menu had a “lighter meals” section.  There was a QR code you could scan to get the nutrition information.  I downloaded a free QR reader, scanned the code and decided to order the Margarita Lime Chicken based on the nutrition facts.  Then I quickly logged into My Fitness Pal app, searched for the food I ordered and added it to my foods for the day.  Fantastic technology!
  • Get more sleep.  Fail – My goal is in bed by 10:00 pm.  I think I managed that once this week! Next week will be better.  This week I got wrapped up in blogs or playing on my new phone, etc. There just isn’t much time left to get things done once my son goes to bed.
  • Blog on my progress of my goals and post my weight.  CHECK!!  I have blogged several times this week.  Hope you have been following!
  • Lose 52 Pounds in 52 Weeks.  I haven’t had my weekly weigh in yet, but I will update my Stats section and this post once I do.  I think even with my reduced exercise, I will have lost something.

Now time for my friends to check in! How has your week been? Have you accomplished any goals?

52 Pounds in 52 Weeks: My Journey to a Healthy New Me – Goals

It’s good to have a road map and directions when you’re traveling a new road – or at least a GPS.  Wouldn’t it be nice if there were a GPS for your diet?  It would keep you on track, tell you when to make a u-turn, when you’re going the wrong way, healthy restaurants nearby, where to find your gym.  That would be great!  I don’t have a GPS for my diet, but I have goals!  I have lots of goals.  Here they are:

  • Log my food & exercise. I will use My Fitness Pal to log my activity and food daily. Right now I’m not sure how many calories I am consuming or should be consuming, so I don’t have a specific calorie goal, but the important thing is that I record it.
  • Follow my E-mealz Portion Controlled plan.  Every week, E-mealz posts great menus with the shopping list!  It really is EASY.  I just print the menu, buy the groceries and follow the easy recipes.  Our family subscribes to the Portion Controlled plan for Walmart.  I don’t follow Weight Watchers, but the Portion Controlled menu gives the Points for each part of the meal, a real plus for those that do follow WW.  And did I mention it’s only $5 a month?
  • Eliminate my addiction to sugar.  I love sugar.  It’s one of my nicknames.  My hubby says I’m made from it.  Maybe that’s a sign I eat too much of it.  I add sugar to my cereal in the morning.  I’ve tried Sweet N’ Low and Splenda, but it’s just not the same.  But NO more, I’m cutting out the sugar from my cereal.  It’s just not an option for me any longer. (I actually have an idea for a whole new breakfast routine, but I’m posting that later.)  For one month I am going to eliminate added sugar from my diet.  Natural sugars in fruits or foods are fine – but no candy, cookies, cakes, jelly, syrup, etc. I will start this in February – it will be like observing Lent early.
  • Exercise 5 days a week.  I need to exercise to make my weight loss goals happen, so this is a no-brainer.  For the next two months I am going to follow the Couch to 5K plan. It’s a three day a week plan, so the other two days I’m going to focus on weights with a brisk walk or bike ride.
  • Participate in a 5K.  I actually have two of them in mind.  One is the first weekend in May during my town’s local spring festival.  The other is The Color Run in June.   Right now, my goal is to finish.  A loftier goal is to run more than walk.
  • Get a smartphone or iPod touch.  I used to think of these as luxuries, but there are so many apps out there that I can use to track food, exercise, heartrate.  Plus there’s the bonus of using the music player to keep me moving quick during exercise that I no longer feel like it’s a luxury, but a necessity.  Besides, there is always a good sale to find, so this ought to be an easy goal to accomplish!
  • Get more sleep.  I am so tired in the afternoons at work and some days I feel like I could take a nap on the way home.  Then I get some weird burst of energy around 9:00 p.m. and end up watching the news and the re-runs of sitcoms afterwards and before I know it, it’s midnight!  When I need to get up by 5:00 a.m. to exercise, that’s not nearly enough sleep.  So my new bedtime is 10:00 p.m. sharp.
  • Blog on my progress of my goals and post my weight.  I will do this weekly. Once a month I will take my measurements.  I plan to create another area of my blog where I can record my stats.  So if my friends don’t care to know my bust size, they aren’t forced to read it! 🙂  It’s more for my benefit to see it summarized in one spot and maybe with progressive pictures as well.  Tomorrow I will post my stats for the first time – no more hiding, I’m gonna let it all out (hope this leads to more accountability and motivation)!
  • Lose 52 Pounds in 52 Weeks.  This of course is my ultimate goal!!!  One pound a week sounds completely doable!  And if I accomplish my other goals, this one seems sure to follow.

Hoping all these goals add up to a great road map on my journey!  What are your goals for the year?

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