Friday, August 30, 2013

Friday Weighin & Dietitian Consultation 3 of 4 (Smart Shopping)

Last Weeks Weight:  200.0                                    This Weeks Weight:  201.0

1 lb Gain
Thanks to my food log, I am not at all surprised I gained this week.  One thing about logging my food...it never lets me forget the poor choices.  Some of those choices included horribly unhealthy fried oysters, shrimp & fish. Along with far too much cheese (the cheese really did go undetected).  I ended up the week with 43% carbs, 39% fat and a mere 18% protein.  Totally unacceptable in my new healthy lifestyle.  This is the reason I am so diligent about logging my foods.  It's a challenge sometimes because I want to sweep my poor choices under the rug...by not entering them in the log.  Of course, it would only fool my mind, my scale will show the truth.
My dietitian consultation was great as usual.  First we reviewed my food log and made some adjustments to my diet for the next month.  I was really surprised how much of the fat this week came from cheese.  Even though I am measuring the cheese and choosing organic types, it still has significant fat. 
*  I am reducing my weekly intake of cheese to 2x a week or less.  If it still reflects on the scale, I will reduce to 1x or eliminate completely.
* I am also adjusting my caloric intake again from 1400 to 1300 per week.  I am also to plan meatless meals 1-2 nights a week.
* add nuts & seeds (walnuts,almonds)
Next we focused on Shopping and making smart food choices.  She wants me to stay away from processed foods as much as possible, something I am already working on.  I am to use small dinner plates as much as possible, half of the plate should be protein.  1/4 veggies/fruit, 1/4 whole wheat.  But I cannot touch the carbs until I have eaten all the protein, then the veggies..in that order.
Some foods to try this month:
Hummus & edamame
NSV'S for this week:
  • I was able to wear a pants to a function that I have not worn in over a year
  • I refused macNcheese & a gorgeous dinner roll while eating out
  • swam laps 4x
  • walked  2x
  • strength training 1x
  • yoga 1x
  • I logged all my foods
I anticipate no challenges for this upcoming as we prepare for our week of vacationing on the beach in Tampa. 


Friday, August 23, 2013

Friday Weigh-In post


Last Weeks Weight:  200.0                                    This Weeks Weight:  200.0

0 lb Loss!/Gain

I am not going to lie, I am disappointed I did not reach Onederland today.  I know I will get there, I will keep on keeping on until then.

I made some poor choices this week including pizza with the granddaughters & some chips @ a swim meet. I took sugary cold meds earlier in the week.  I'm sure it caused my weight stall. I'm starting to feel better now.

NSV's for the week:
I swam laps 3X
I did Yoga 1x
I added wonderful organic veggies to my diet
I chose sugar-free desserts
I saw a glimse of onederland Tuesday
I logged my foods 5/7 days

Tuesday, August 20, 2013

Kajun Smothered Okra with Tomatoes Recipe




Beautiful fresh okra & tomatoes are in abundance in our area right now.  They are inexpensive and are growing in just about every backyard this time of year.  Yesterday I made a huge batch of Smothered Okra, enough for supper and freeze for later.

I thought I would also include the added health benefits of Okra, it is truly a Super Vegetable !

Okra is low in calories. One cup of raw okra is only 31 calories,.  Okra is also high in calcium, fiber, vitamins C & K, protein, foliate, manganese and magnesium. They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamine and pantothenic acid.

Combine all that with the added benefits of tomatoes which are an excellent source of Vitamins A, B6 and C,  potassium & thiamine.  Tomatoes are rich in lycopene, powerful antioxidant that decreases the risk of certain cancers and heart disease.  This dish is a powerhouse of nutrients!

CAJUN SMOTHERED OKRA WITH TOMATOES

Ingredients:

2 lg. tomatoes, chopped keeping all juice
4 cups chopped okra
1 med onion chopped
3 cloves garlic, minced
3 T extra virgin olive oil
1 6oz. can  tomato paste
1/2 t. fresh ground black pepper
1/2 t. thyme
1/4t. fresh rosemary
1-3 t cayenne
1 pound peeled shrimp (Optional)
*While This family recipe includes canned tomato paste, I have eliminated canned goods from our home.  I now can my own.

Sauté onions & garlic  a large cast iron or nonstick skillet with olive oil until onions are soft, stir frequently careful to prevent garlic from burning.


Add okra, tomatoes, tomato paste & all the remaining seasonings. 

Cover & cook  on low heat, stirring occasionally until the okra is soft slime seems to break down & disappear (about 15-20 minutes). 



**If your adding shrimp, stir in shrimp during last 5 minutes of cooking.  Cook till shrimp turn a nice pink color, do not overcook shrimp!








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Friday, August 16, 2013

Friday Weigh-in & The edge of Onederland


Last Weeks Weight:  202.0                                    This Weeks Weight:  200.0
2 lb Loss!

 
I was looking at my weight chart this morning, the last time I visited Onederland was August 2012 and it was a very short visit.  This time I am determined to take up permanent residence!
 
 


Here are my NSV's for this week.

  • I swam laps 4X
  • 1 walked 2 miles 2X
  • I did strength training 1X
  • 1 did my flexibility/yoga 1X
  • I ate fresh veggies/fruit every day!
  • I blogged 2X

Wednesday, August 14, 2013

Farmers Market & Yummy Blueberry Pancakes

One of my strategies in maintaining  my Healthy Eating is to use more wholesome/organic ingredients in my traditional family recipes.  With a family of Cajun's, our recipes have been passed down through many generations but are not always the healthiest.  My ancestors didn't believe in waste, they truly cooked anything and not always with fat/calories in mind.   They were more concerned with feeding their family on limited incomes.  Now I try to reinvent those recipes to make them healthier.

Saturday our family visited two local farmers markets.   I purchased some fresh farm eggs and shelled peas from my favorite guy.



 Next week I plan to purchase goat's milk & cheese.  I've never tried goat's milk, so it will be a new experience :)
 
I also bought some plump juicey blueberries!
 
 
 
This morning for breakfast, I made a family favorite blueberry pancakes a bit healthier by replacing ingredients with fresher, organic choices.  I added some greek yogurt for added protein.
 

Kajun Gumbo's Whole Wheat Blueberry Pancakes

 
 
160 calories per serving, 10g protein (2 med pancakes)




Dry Ingredients: 
  • 1 cup Whole Wheat Flour
  • 1t baking powder
  • 1/2 t fresh cinnamon
  • 1/2 t nutmeg
 Wet Ingredients:
 
  • 1 fresh egg
  • 1/2 cup fresh/organic milk
  • 1/2 cup plain Greek yogurt
  • 2 T extra Virgin Olive Oil
 
 
 
Mix the dry ingredients in a bowl.  Whisk all the wet ingredients in large (4cup or larger)  measuring cup then slowly stir in dry ingredients.  Fold in blueberries.  I usually get 6-7 med pancakes.  They refrigerate well.   Top with sprinkling of blueberries & warm maple syrup.  In Cajun county we love Cane Syrup, it's pure without additives but I have grown fond of Organic Maple Syrup so like them both.
 
 
I usually get 6-7 med pancakes. Top with sprinkling of blueberries & warm maple syrup YUM!
 

TIP:

To save preparation time, I make extras of the dry & divide into bags with the wet ingredients written on outside.

 
 
 
 
 
 


 


Sunday, August 11, 2013

Why am at the beginning again?

When I started writing my blog 4 years ago, my goal was the same, but my reasons and the path I chose had some differences.  Back then I was struggling to maintain a career filled with men and women more than half my age and I wanted to look more attractive at work.

The path I chose was Lap Band Weight Loss Surgery.  Here is a reprint of that first post:

Thursday, September 3, 2009

My new life journey

On July 26, 2009, i turned 50! OMG, I hate thinking it, I hate saying it and I'm damn sure that I don't want to look it!

I have fought weight loss battles all my life. I have ridden the rollercoaster of losing weight.....gaining it back.....losing it again...and each time I promised myself that I would NOT gain it back because it was soooo difficult to lose it. I have had a tummy tuck and now I'm taking one more drastic step to avoid hereditary diabetes...............LAP-BAND

I have started a liquid protein diet Sept 1st in preparation for surgery Sept.l5th

 
Ten months later I had lost weight and began maintenance.  

 
 
 
I started having acid reflux issues with my Lap-Band and today I am very near the same weight I started with.    What happened?   The answer in a nutshell is I stopped.   I stopped caring about eating healthy.  I stopped being active.  I stopped blogging.  I stopped being accountable for my actions. 
 
For those considering Lap-Band, please don't be discouraged!  There are many patients who had wonderful results without any complications.  But I relied so heavily on my Lap-Band that I stopped taking responsibility for my own life.  The Lap-Band is just a tool to help you feel full on less food.  You still have to make good food choices and you still have to stay active!
 
My reasons for losing weight today have changed.  My Mother died from diabetes complications.  She smoked heavily, was sedentary and ate all the rich unhealthy Cajun food she could get her hands on.  She had her leg amputated and basically gave up on living afterwards.  My older sister has started down the exact same path.  She lives the same unhealthy lifestyle and had her leg amputated this year.
 
I am fighting for my life and my future with my children and Grandchildren.  The alternative to making these changes in my life is the same dead end road where my sister finds herself today.   Maybe the answer will be the Sleeve, maybe the answer will be healthy eating and activity.  Maybe it will be something I haven't tried or will do in addition to the changes I have started.   I will keep fighting for my future, whatever that will take.
 
 

Friday, August 9, 2013

Friday Weigh-In, Keeping my eye on the prize

Last Weeks Weight:  201.5                                    This Weeks Weight:  202.0
.5 lb Gain!
I procrastinated today on writing this post.  I was discouraged because the scale showed a gain.  The truth is, I know exactly why.  I made several poor food choices this week and the scale will not hide it.  I had to remind myself again today that this is a lifestyle choice I intend to live with until I die.  My goal is to continue to strive to make healthy food choices and stay active to avoid diabetes.  While I do hope to see weightloss from my lifestyle, the scale is secondary to my goal of living healthy.
I am going to concentrate on healthy choices I made last week:
I swam laps 4X
I did strength training 1X
I had 1-2 servings of fresh veggies all 7 days
I ate fruit all 7 days
I am now careful to consume as much water as possible every day.
I have eliminated all canned foods (DHA) from my diet.
I ate fresh fish 2x
I now choose organic fat free milk instead of whole milk
My protein range was 60-80g each day
When I did eat carbs, I choose whole wheat...EVERY TIME!
I accomplished all these healthy choices even on busy stressful days when my grandchildren were visiting.
While the scale may not show it...I also made many good choices this week!  I will continue to this road to healthy living!


Friday, August 2, 2013

Friday Weighin & some Air Supply

Last Weeks Weight:  203.0                                     This Weeks Weight:  201.5


1.5 lb Loss!
 

Blogging- Blogging has become so much fun again.  I've gotten some great tips, recipes & inspiration from all your blogs.  It feels so good to know others share in my goals to stay fit & live a healthier lifestyle.

Nutrition-I logged all my food this week.  Staying under the 1400 calories limit set by my dietitian has not been difficult, the exception being yesterday.  I made some very poor food choices yesterday.  I prepared myself mentally thinking Mr.Scale may not react too kindly to my high calories yesterday or the extra salt from those choices.  We are eating plenty fish and I do not feel deprived at all.


 FRI : 1056 SAT: 1184 SUN: 1453 MON: 1282 TUE: 1388 WED: 1322 THU: 2006


Exercise - I Swam Laps 2X , strength training  1X & added Flexibility 1X

Water - I continue to do well with my water but I need to work harder at tracking it.



My Life- This week was filled with wonderful things.  Friday was my birthday & Hubby bought me a beautiful lawn swing I had been requesting. 


 I love sitting on it in the evening to reflect on life.  He also treated me to dinner at a great restaurant (I had yummy stuffed flounder).  Afterwards he surprised me with tickets to see Air Supply!! 









WOW did their songs bring back so many sweet memories of my youth! 


Yesterday I brought the granddaughters back to school shopping.  We will do a little more today and then see the Smurfs movie.  My daughter will pick them up on Saturday and we can stick a fork in their summer break for this year.  I do not expect any obstacles or bumps in my road to healthy this week.  I hope the scale agrees with me next time :)