Shelley: Day 111 - The Sum of All Good Ideas!

Sorry it's been so long since I've had a chance to blog.  Things are still going really well but we've been sick and I do mean we.  All of my kids have had pink eye, the flu, sinus infections, and then finally the stomach flu.  We'll all better now and through it all I tried really hard to keep my focus to good effect.  I'm nearly 40 pounds down and Cindy is catching up quickly at 30 lbs!

I wish I'd measured myself before we started but I know for sure I've lost at least two inches around my bust line because I've had to buy new sports bras.  It's fun to be going down in size instead of up.  I know I've lost several inches around my waist and hips and I think I'm really starting to see my waist again!

In honor of having surpassed 100 days I'm going to compile the tips from my previous posts.  Enjoy!

1-Parchment Paper is a great way to roast veggies without using any fat.  It won't stick and they will taste yummy!

2-Small Plates!!!!  When I'm eating smart I only use small salad plates, or better, tea cup plates.  They look super full and I can usually get seconds which makes me feel like I'm getting much more than I am.  Also, on a small plate, even packed to the hilt, you can only do so much damage if you're eating healthy items.

3-Weigh it so you don't weigh it!!  There is that old saying, "a moment on the lips, a lifetime on the hips", well if you weigh it you can enjoy it on your lips and not worry about it adding to your hips.  

It's actually very important to get enough nutrition when you're dieting because you can unintentionally signal to your body that it needs to go into starvation mode (which means your body actually clings to everything it can).  I keep my food scale front and center and weigh everything.  I came from a home where my older bother (a naturally skinny 6"3' long distance runner ate a TON at every meal giving me crazy ideas about what a portion should look like) ate huge portions and stayed skinny.  I still fight that battle with myself every day.  I am constantly having to relearn what a correct potion is.  A good rule of thumb is 1/2 a plate of veggies (no corn or carrots, they have lots of sugar which eventually metabolizes into fat) a 1/4 of lean meat and a 1/4 of fruit.  If in doubt, don't make any portion bigger than the size of your fist.

4-Grill it!!!  Want to save calories and keep flavor?  The answer, grill, grill, grill!!  The recipe for Cayenne Chicken I made today called for 2TBSP of olive oil to pan cook the chicken.  To save calories, I just lightly sprayed the chicken with Pam Olive Oil and grilled it.  It was fantastic and I think it tasted better for having been grilled.  I do the same thing with veggies of all descriptions.  I've tried grilling everything from potatoes and carrots, to eggplant and artichokes.  (Don't grill Carrots, they burn thanks to their high sugar content;).  I usually stick to Zucchini, yellow squash and my very favorite but hard to find Mexican gray squash but just about anything tastes good grilled and you can do it for very few calories.  

5-Generally speaking, the outside isles of a grocery store contain the fresh produce, meats, dairy, and generally less processed foods.  That's not to say there aren't things like frozen veggies, etc. which are just fine on the inner isles but a good rule of thumb is to accomplish most of your grocery shopping from the outer isles when you're trying to improve your health level.  

6-Hot Sauce!!  So many "diet" foods are bland.  No need to add salt just use a little Frank's Red Hot and you're good to go.  It's not as hot as the label would have you believe but it is VERY flavorful!  When I was working I was always too busy to pre-make a meal so I would use progressive soups.  They are OK (especially, if you ignore the sodium content) but not terribly flavorful so I would add a few drops of Franks and it would make it taste great!  Condiments like ketchup and many other sauces have sugar and therefore lots of calories so even when I'm eating chicken nuggets (a staple at our house with all of my kids under the age of 3) I use Franks instead of something else.  Mustard is a good option too as it has no calories.  So feel free to spice it up instead of adding something which only adds to your waistline;).

7-Think low-fat dressings are icky?  Me too!  One night at Katie's house we decided to try making Italian Dressing from the Packet but without oil.  Instead of oil we just added water to make it less extreme.  It was really, really good and we didn't even miss the oil.  So since then, I've just ignored instructions to add oil to vinaigrette and add water instead.  It doesn't taste gross like those pre-made "diet" dressings and it's crazy easy to make.

-TODAY's TIP:   Water, Water, Water!!!

If you want to slim down you need to give your body what is really needs. . .water!  Appropriate water intake helps your metabolism be at its most efficient and it doubles as an appetite suppressant.  So keep downing that H2O!!!

8-Volume or Vice?  That is the eternal question.  Do I eat a ton of the yummy but oh-so-healthy food or do I eat a teaspoon of my favorite Talenti gelato?  Easy, both!  I eat mostly things I can eat in bulk without worrying about over doing it.  I also leave mandarin oranges in both my car, purse, and on the kitchen counter in case a need to snack or a hunger pang attacks.  I like apples for that purpose too but since they are more calories I tend to go for the halos.  I also keep small versions of my favorite vices around but in places that require a bit more work (so I have time to think about what I'm going to do).  In particular, I like the caramel kisses (21 calories each).  If you have a great tip, please share it!

9-When in doubt, find a clear broth soup!  So many times I've been out and needed a meal or had lunches ordered in for work.  I learned from one of my good friends a great trick, seek out the soup!  As long as you stick to the non-creamy kind and it doesn't have sausage in it it's hard to go wrong.  In fact, most forms of chicken noodle soup is around 100 calories a cup.  So if you're on the run and don't have access to nutritional information, a good bet is the soup, especially the chicken noodle soup if it's available!

10-Work it out!  There is always a way to maximize benefit and that goes for working out too!  Heart rate matters.  You'd be surprised how NOT hard you need to work to maximize your fat burning.  It's a mistake lots of folks make.  Our instinct says, go harder, run faster but if you get outside your optimal fat burning zone you'll burn calories sure, but not the ones in your fat stores.  If you'd like to know how to determine your best "training" zone here are the instructions:  http://www.active.com/fitness/articles/calculate-your-training-heart-rate-zones.

11- If your a compulsive weigh-er of yourself you'll probably have noticed that sometimes you're up and sometimes you're down.  The best way to keep yourself from insanity is to weigh yourself only once a week and under the same conditions.  I prefer to weigh-in after a work out and before I've eaten lunch.  That's usually my low point for the day.

12-So, I love dessert!  But I don't love the calories.  I like to work out but not enough to run the several hours it would take to run off a huge dessert.  One of my favorite calorie cheap sweets is sugar-free jello with fat-free Redi-Whip.  I use the pre-made stuff because it gives me a finite portion.  I also weigh my whipped cream because it's impossible to know if you are getting 2 Tbsp of Whipped Cream from can.  So next time you're in the mood for something sweet reach for a low cal but super satisfying Jello with Whipped Cream!

13-Don't Finish!  My Dad had MS and was very ill when I was a child.  As a result I spent a great deal of time living with my grandparents who had experienced the great depression.  Because of their experiences they were big fans of the "Clean Plate Club" as my family called it.  Since my self-esteem is entirely based on the opinions of others I always made sure to join the "Clean Plate Club".  While this isn't a big deal if you have reasonable portions, if, like my family, the plates are large and the portions huge, this is not a good plan.  It has taken me years to overcome this training.  To this day, I often have to stop and give myself permission not to finish.  I also have to remember that I should only eat what I really want. 

14-Skinny Cow is skinnylicious!  I have been craving ice cream lately so I purchased some Skinny Cow bars and cones.  The   cones have too many calories for me to buy more than one box (which holds 4, two of which my husband invariably eats) but there are other options that are closer to 100 calories that are excellent.  My very favorite is the chocolate dipped mint Popsicle.  I haven't been able to find them here yet but I'm on the lookout and I'll let you know when I locate them and empty the shelves:).   

-Change it up Bosu Style!  If you want to add a little challenge and interest to your workout a Bosu Ball is awesome.  I use it to stand on while I do my arm workout.  I try to do at least one set of everything balancing on one leg which really helps me strengthen my core and just become stronger in general.  I generally use it in regular exercises to add a little challenge.

15-Repetition!  When I'm at my best I usually have some form of repetition in my diet.  You may have noticed that I've been eating the same breakfast samie each morning.  I do this for two reasons:  1.  It's easy to plan for.  2.  I find them very satisfying for a reasonable amount of calories.  When I was working I would always have the exact same thing for breakfast and the exact same thing for lunch.  I ate A LOT of Progresso soup in those days.  It was easy to take to work and easy to eat while I worked.  After I discovered McDougall's soups (they come dry and you just add water, like a cup-of-noodle) I used those ALL THE TIME.  They are super tasty, easy to transport, and lower in sodium.  Today's tip is really, if you find something that works and satisfies you, stick to it!

16-Don't Stress!  I've noticed over the years that when I'm stressing out about losing weight I seem to retain it.  When I relax and just let it happen, it seems to just fall off naturally, as long as I continue to do when I need to.  So feel free to take a day off, go to a movie, or just not think about it if it helps you to relax.  You might actually be doing yourself some good and moving things along!

17-MODIFY IT!  Some times you just NEED a burger.  So I say, have one!  I choose to modify mine so it's not such a big   calorie hit.  My favorite place to get a fast food burger is In-n-Out.  I order it Protein and Animal Style which means it has lettuce instead of a bun (buns have A LOT of calories) and then grilled onions and even the secret sauce.  I love to modify things when I order them.  For example, I often order a veggie sami and have them add turkey.  That way you get all the veggies and still add a bit of protein.  So if you want something, have it, just think about what you can do to make it worth your while.

18-Skinny Pop!  I am a munch-er/grazer.  Thank goodness for fabulous treats like Skinny Pop.  I use it as a quick snack when I want to just chew on something (I am not a gum person.).  It's nice to have it pre-popped as I can have just a cup or as much as I choose.  Each cup is 39 calories.  I usually weigh mine as I have found that to be far more accurate than using a measuring cup.

19-In 2009 my family did a family biggest loser and we Hansen's are pretty competitive.  My cousin hired a personal trainer so I decided to hire a personal trainer.  I spent way too much on him but he changed my life and my views on fitness forever, so he was worth every penny.  Thank goodness I have a very understanding husband.  My trainer's name was Dan and he taught me that I can do SO much more than I would have ever guessed.  I just needed to push myself.  After our first workout I couldn't walk for four days I was so sore.  But instead of being discouraged, I decided I'd rather be fit enough to never feel that way again.  He gave me assignments in addition to our workouts and thanks to Dan I was working out 2-3 hours a day and 4 on weekends.  It was the fittest I'd ever been and I loved feeling so good.  Of course, then I had surgery, then several rounds of IVF (Extreme screwing with your hormones and not good for your overall ability to stay fit.).  But, after all that I got Will. I was so afraid of miscarrying I didn't want to do anything that might so much as jostle him.  So I basically stopped working out.  I gained a TON and had a 9.1Lb baby in Will.  Just about the time I started getting on top of my weight again I got pregnant with the twins.  

So now, here I am working it all off and I wouldn't trade my kids for anything, but I would be healthier during Will's pregnancy.  With the twins, I was actually very healthy since I wasn't so afraid.  

But the real moral of the story (sorry for the very off base tangent) is that you may think you're working out, you may think you're eating healthfully, but when you push yourself you'll be amazed at just how much more you can do if you only want to.  Although, I will recommend lots of water to keep the lactic acid from accumulating in your muscles and adding to DOMS (Delayed Onset Muscle Soreness). 

20-If you're not an experienced runner you may not know that if you are running a lot it's best to give your shoes a day to rest.  So I use two pairs and alternate the days I wear them.  It can take an extra day for the padding to recover if you're doing a lot of mileage and you'll be amazed at how much better your knees feel when you give them the right support.

- Inspiration helps!  I've put a photo of myself from long ago (before 10 years of marriage, 3 kids, including twins, and five moves including two inter-state moves) on my fridge.  That way, before I eat, I'm reminded why I'm trying so hard.  Working out helps too because it feels stupid to undo so much hard work by eating junk or mindless eating.  I've been on a sushi binge lately and thanks to my working out I've been careful to only get the least calorie damaging kinds.  Photos work best for me, but whatever it is that keeps you going, keep it close.  I used to have a friend that had a saying on her desk at work, "Nothing Tastes Better Than Being Thin.".  I think of that a lot when I'm tempted to reach for a cookie or something else that I don't really want to eat but will because I'm a grazer.  Another one I like is, "A moment on the lips, a lifetime on the hips!".  Which for me is soooooooo true.  All my fat goes straight to my middle and hips.  I look pregnant when I'm just fat and having someone ask when you're due doesn't really do much for the self esteem when the answer is nearly two years ago. . .(Yes, someone really asked me that.  Not, are you expecting, but when are you due, they were so sure I was pregnant.  I get this from my mom, this is where genetics sucks).  I also like to use others for inspiration.  That's why I'm doing this blog.  So I can be held accountable and also revel in my success!  If this blog helps anyone else get inspired to live a healthy life, then all the better!  So find your inspiration and keep it on display or top of mind!

21-Stay away from sugar cookies!!  And if you're an addict like me, don't make them!  I have actually made 2 Tbsps of frosting before to satisfy a craving and I would have been better off doing that than making a giant cookie.  I think I'm just going to suggest they buy a Costco cake and have them decorate it like a missionary badge.  I am 100% the kind of person who has to just run from temptation.  Only healthy food in my kitchen for the duration.  If I wasn't trying to lose weight, this would be no big deal as long as I was working out but I am seriously sick of being fat.  This war is so on!  I am shooting to be more aggressive in March.  I want to drop another 15 lbs in March and I know that will take focus.

22-Write it down!!!  The best way to lose weight is to get honest with yourself.  When I'm writing down everything, and I mean everything (even a single M&M is accounted for) then I do well.  When I get lazy with recording my intake I suddenly start stalling my weight loss.  I've learned I'm not very honest with myself.  I am too generous.  Also, when I force myself to write down something ugly, like my sugar cookie weakness from a few posts ago I find it easier to avoid future issues.  

It's not always easy, but writing things down is the BEST way to lose weight.  I have been using the Lose It App but there are several good ones including My Fitness Pal.  Whatever app you use or little notebook, be honest and write down the truth.  It will only be for your benefit!

-Hollow it out!  One way to enjoy the things you love while eating out without out eating your calorie budget is to ask for bagels/breads to be hollowed out.  I do this at Subway all the time.  I love bread but I don't need the whole half a loaf to enjoy my sami.  I usually, ask for extra lettuce because I am a volume kind of girl and that is all I need to keep from feeling short changed.  Next time you're out, give it a try and ask for a hollow bagel or hollowed out bread.

23- Order it the way you want it!

My best eating out tip is to not let them bring you what you should not eat.  The other day I went out to lunch with some ladies in my neighborhood and I was careful to think before I ordered.  We went to an Italian place which could have spelled disaster and a serious waste of a workout.  However, I ordered what looked like a small portion of chicken and instead of the potatoes which came with it (which are usually soaked in oil or butter to make them tasty) I asked for salad and used straight vinegar as my dressing with some salt and pepper.  I could guesstimate my lunch at around 250-300 calories.  A far cry from the 500-600 it would have been if I'd indulged in the potatoes.  

Over the years, I've learned that I have NO self control.  So it's better not to have it at the table.  If I'm at a restaurant that offers free bread I ask the wait staff simply not to bring it as I know myself well enough to know I'll eat the entire basket, add butter and be sick about it later.  Another trick I use, is when the portions at a restaurant at large and I either don't want to have what my husband is having or I don't have anyone to split and entree with I ask the waiter to have 1/2 of the meal placed in a to-go box before bringing my plate to the table.  That way, I'm simply not tempted to lose my mind and eat the entire thing.

I know there are plenty of skinny people in the world for whom these tricks sound odd but for the ladies out there like me who are more food addict than fat person controlling the addiction with limiting access to over indulgence is the key.

I hope you find these useful and would love to hear what's working for you!  

Happy Dieting!