Day 35: Dining Out

Day #35
Pounds Lost: 14.5
Goal: -50 lbs.

I made a conscious decision to go one month without dining out in a restaurant because I know that it is difficult to stay completely on program.  First, there are the temptations like bread baskets and unhealthy sides.   Also, most of the restaurant meals use fats and sodium in the preparation so even when you ask for no added fats, you have less control over what you are eating.  I decided to get one month under my belt and the added motivation of a big weight loss before taking that on.

The problem was that my husband and my major recreational activities involve food and wine.  Whether it is trying new restaurants, wine tasting or socializing with friends, it all revolves around food!  I had to come up with some new ideas for recreation that were not focused on food.  The fun thing is that I discovered some things that I have not done in years that were really enjoyable!

On our first date night, we went bowling in a new yuppie bowling alley called King Pinz in Leesburg.  I made sure to eat first so that I was not tempted by the food options there.  After not bowling for 20+ years, my scores were pretty embarrassing, but it was a lot of fun!  We spent other evenings at outdoor concerts, the movies and cookouts with friends at our home where we could control the menu.  We also found some local parks where we could take the dogs for walks through the woods and down to the river.  My recreational activities gradually became more activities and people and less food related.

The first night that I decided to eat out, I planned carefully.  Step one was picking the proper place.  I chose the Wegmans grocery store in Leesburg because they have an incredible seafood restaurant in the store.  The food is amazing and reasonably priced and, best of all, you can watch it being prepared right in front of you!  Also, they don't serve bread or potatoes with the meal.  I ordered the Grilled Halibut with steamed vegetables.  They list the calorie count right on the menu, so I knew exactly what I was getting.  The fish was prepared perfectly and was so good that we bought some Halibut at the store to cook at home the next evening.  

The next venture out was a bit more challenging.  I went to Mike's American Grill in Springfield.  I was in a celebratory mood after settling two very challenging real estate transactions and from having reached a one month weight loss of 13 1/2 pounds!  I made some good choices, like water instead of wine, no bread basket, substituting the french fries and coleslaw for asparagus, and skipping dessert.  I selected the crab cakes for the entree which have a minimum amount of breading, but some fat.  My biggest indulgence was to order a Ceasar Salad. I asked for no croutons, but ate the regular salad dressing.  I knew that I was splurging but I enjoyed every bite.  I paid the price by not losing as much weight this week, but I got right back on program and I am still headed towards my goal.

Long term weight loss and maintenance hinge on being able to bring regular activities into your life in moderation and to develop the habits that allow you to enjoy them without causing you to damage your health and happiness. I am so glad to have rediscovered activities that I can do with my friends and family that don't revolve around food-- we are having fun spending time together and I'm still losing weight!

Day 28: Surviving the Holidays

Day #28

Pounds Lost: 12.5
Goal: -50 lbs.

Holidays and special occasions are part of life and learning how to handle them is a critical element to maintaining a healthy weight.  But did I have to pick the holiday season to start?  Apparently, the answer is yes.  The good news is that if I can lose weight over the holidays, I am on my way to achieving a lifetime healthy weight.

One of the hardest days on program so far was Rosh Hashana, the Jewish New Year.   We had a family celebration planned and I was terrified how this would impact my progress.  The first thing that I did was take control of the main course.  Even though I HATE to cook, I volunteered to cook a roasted whole chicken.   This assured that I would have some healthy on-program food.   Then I made a commitment to myself about what I would and would not do; I pledged to not drink alcohol or eat dessert, and, other than that, I could have what I wanted in moderation.

The house began to fill up with delicious aromas as my daughter cooked a traditional (but calorie laden) Kugel.  Layers of noodles, cream cheese, brown sugar and more!   She also baked fresh Challah Bread for the first time and it looked and smelled amazing!  During the day I followed the Program and did not skip cookies to "make up" for the dinner meal.

At dinner, I filled my plate with chicken breast, fresh vegetables, a sliver of kugel and one slice of bread with butter.   I got to enjoy everything and was truly stuffed by the end of the meal.  Now that I have learned to be satisfied with less, my stomach actually hurt from all that food.   I did not miss skipping dessert at all!

The final step to my plan was to send away as many leftovers as possible!.  I only kept  the minimum amount that my immediate family wanted to eliminate the temptation to drag out the holiday munching for days.

The next morning was weigh in day and I was terrified!  But I weighed in with an additional 3 pound loss bringing the total loss to 12.5 months in less than a month.  I am very happy with that and feel confident that I can make it through all the holidays between now and New Years.

Recipe: Chinese Chicken Salad Wraps

Chinese Chicken Salad Wraps

Ingredients:

3 Boneless Skinless Chicken Breasts

1 can Water Chestnuts (in the international foods aisle)

2 packets of Chinese Chicken Marinade

2 teaspoons Fat Free Mayo (or Walden Farms Mayo)

2 teaspoons mustard (I used Honey Dijon)

1 head of Lettuce (Romaine or Iceberg)

Cooking Spray

Directions:

1. Cut chicken breasts into small cubes.

2. Saute chicken in skillet on medium-high with Cooking Spray until no longer pink. Set aside.

3. Drain and chop Water Chestnuts.

4. Mix marinade, mayo, and mustard in a small bowl.

5. Stir Water Chestnuts and sauce into chicken, mixing until chicken is thoroughly covered.

6. Refrigerate chicken until cold.

7. Take lettuce leaves and fill with chicken, wrapping lettuce around chicken mixture to prevent spilling.

Enjoy! Makes 3-4 servings.

Experiment by adding chopped green onions, fresh or pickled ginger, or chopped celery!

Day 21: Don't Let 1 Mistake Derail You

Day #21
Pounds Lost: 9.5
Goal: -50 lbs.

OK,  so I did not make it the full 21 days without a mistake, but I am still proud of myself.   In the past I would have let my self disappointment lead to more self sabotage.   Instead, I tried to analyze what happened and get right back on track.  The day before had been wonderful.  Even though it was not a real holiday, we had a family get together for the first time in a long time.  There were lots of my favorite foods including guacamole, chips, chicken wings, key lime pie and more.  But I stayed strong by planning ahead.  I made sure that there was a healthy and enticing alternative by requested grilled swordfish and veggie skewers be served.  They were delicious and I felt OK saying "no" to the off program food and alcohol.

The next day started with some challenges at work and a long tiring day.  I did not plan ahead and at dinner time all I had was some leftover chicken that I had eaten several times already.   I heated up the chicken and took a few bites but just could not eat it.  I went back to the refrigerator and took out the chicken wings that I had denied myself the day before, looked at them and then dug in.  

What was going on?   I was tired and emotional and, yes, feeling deprived that I couldn't have everything that the rest of the family ate the day before.  The day before I had not felt deprived at all, so what was the difference?  The difference was that this time I had not planned ahead.

The cookie diet is really easy to do and the only meal I have to worry about is dinner.  I hate to cook, but fortunately my wonderful husband does most of the cooking.  However, the responsibility to plan ahead is mine.  It is important to make sure you have healthy choices available to keep you on track.  

I felt pretty bad about myself and in the past that would have led me to eating more unhealthy food, because why not?  I already blew it.  That inevitably leads to getting up the next day and saying well, I might as well have some pancakes today because really, what does it matter?  This time I handled things differently.

After a few chicken wings, I put the container away and thought about why I made the choice that I made.  I recognized the role emotion plays in our choices and how important it is to plan ahead.  I made peace with my decision and woke up the next day with new resolve and my eye on the goal.  I did not try to punish myself or starve myself to make up for it.  I just got back to the Program and moved forward.  

Day 21 and down 9.5 pounds.  Making a mistake does not make you a bad person, and it's not what you do once in a while, but what you do consistently that will lead to your success.

Run for Your Life

While this title sounds a little dramatic, it is meant to highlight one of the biggest challenges we face today.  For many people, finding the time and motivation to incorporate some real physical activities into their day has become nearly impossible.  Recently, two studies were released that directly correlate physical inactivity with obesity.  While Trust for America's Health released a study showing Louisiana and Mississippi to have the highest obesity rates in the country, Bloomberg Businessweek released a study ranking Louisiana and Mississippi to have the highest rates of physical inactivity in the country.  We're not trying to pick on these two great states, but the correlation between the results of these studies can’t be ignored.

So what can we do to make sure we are getting enough physical activity in our lives?  Our day to day lives are hectic enough already, but here are some simple tips that will help you to fit some physical activity into your week.

Start Small – For many people, incorporating some physical activity into the lives seems daunting.  For people who simply don’t have the time to exercise, there are many ways to incorporate small amounts of physical activities into your day.  First, start your day with five minutes of stretching.  This will increase your circulation, flexibility, and even give you a little boost of energy to start your day.  Stretching routines vary from person to person, so I recommend talking to your doctor to see what they recommend for you.  Next, ban elevators and escalators from your life.  Take the stairs and walk as much as you can.  Finally, try to set aside 15 minutes of exercise time when you get home from work.  This could mean taking a short walk with your spouse or children to catch up on each other’s day, taking your pet out for a walk, or going for a short run.

Commit Yourself – Join a team or a gym.  We are more likely to stick with something if we are committed to it in some way and joining a team creates a social commitment that will act as motivation on those days when you just don’t feel like doing anything.  This is also a great way to meet new people and have fun while getting some exercise in.  Joining a gym with flexible hours will help you fit exercise into your schedule.  Also, knowing that you have paid for it will act as an additional motivator for you to work out and get the most for your money. 

Set Realistic Goals – Not everyone can spend 2 hours each morning running on the beach, but that doesn’t mean that you should give up on committing to some sort of exercise goal.  Decide what your schedule will allow and what your health goals are.  For many people, incorporating just small amounts of physical activity into their day along with a healthy diet will keep them feeling great.  Having realistic goals will make the overall process seem less daunting and easier to stick with.  Who knows, you may even find yourself enjoying it!

Consult with your Doctor – Finally, it is a good idea to talk with your doctor before making any changes to your routine.  Your doctor will be able to offer advice regarding any health concerns or conditions that you should take into consideration before increasing your level of physical activity.

I hope you guys find this helpful.  Feel free to share any ideas or suggestions you might have on this subject with us.

Day 14: Realistic Expectations

Day #14
Pounds Lost: 7.5
Goal: -50 lbs.

I think the major struggle for me this week was keeping realistic expectations.  After my huge weight loss the first week, I wanted to weigh everyday.  Bad idea.  Your body has fluctuations in water weight and as exhilarating as it can be to see a 1+ pound weight loss one day, it is inevitably followed by a bounce back the next day.  That is why weight loss experts recommend you weigh only once a week around the same time, on the same scale and with the same amount of clothes on.  

The weight loss of over 2 pounds falls within the healthy 2- 3 pounds a week range but I could not help but want 5 pounds even though I know that is not realistic.  I did not gain it in a week, I won't lose it in week.  But I will lose it.

My goal this week is to focus on the consistency and the numbers will follow.  I cannot control the scale but I have total control over what I put into my body.  Losing weight is a simple matter of burning more calories than you consume.  Since I am not the world's most active person, it is important for me to control my caloric intake.  By eating the Capitol Hill Cookies, I control my hunger and can stick to the program without feeling that I am depriving myself.  If I continue to follow the program, I will reach my goal.  I looked back at my first entry and saw that I hoped to lose 8 pounds in the first 21 days.  I am almost there after 14 days!

So I will continue towards my first mini goal of 21 days sticking to the program.  Next week I will make another mini goal to keep me focused on the end game... a healthy weight for life.    In the meantime, I will continue focus on the consistency of my actions and let the weight loss follow.

Just Do It! Day 7

Day #7
Pounds Lost: 5.2
Goal: -50 lbs.

I am extremely proud to have made it through seven days sticking to my weight loss Program! The cookie diet itself is easy: eat four Capitol cookies and a healthy dinner and drink lots of water. The hard part is in my head.


Fortunately, I have not been hungry at all except for one day, and I think that is because I was taking a zinc pill with sugar in it to ward off a cold. Even a little sugar stimulates the appetite!

My goal this week is to visualize how good it will feel to fit into some of my old clothes and have them get looser instead of tighter. Yeah, I know that is a bit shallow, but it is the truth! I can already fit into one pair of pants that used to be too tight and my other clothes are fitting better. And that's just five pounds. I can't wait for 10 or 20 pounds!

I had some tempting moments when my family was celebrating with margaritas and my favorite melted brie cheese. I told myself, I don't eat that. A definitive statement, and then I made it the truth. There will always be temptations and there are ways to bring food you like back into your life in moderation but I know for me, I need to wait. If I can prove to myself that I can stick to the program for 21 days without cheating, not only will I make healthy eating a habit but I won't derail myself early on before I have enough success to keep me going.

I believe in myself. I can and will just do it!