Yummy, Effortless Breakfast

31 05 2010

Now that my boyfriend is on the healthy bandwagon we have ZERO unhealthy food items at home!  We cleaned out the fridge and the pantry and went grocery shopping last night to stock up on some goodies.  We’re both huge fans of yogurt (regular and greek) so when we saw Dannon Light&Fit 80 calorie yogurts on sale 10/$6.00 we jumped on them.

And it was that yogurt that led to the subject of this post 🙂

This breakfast took less than two minutes to put together and you could even take it to go (sub tupperware for a bowl).

Simply empty the contents of 1 80 calorie container of Light&Fit yogurt (or any yogurt of your choice, any flavor-I had vanilla) into a small bowl, top with a spoonful of chia seeds, a scoop of vanilla protein powder and a handful of Bare Naked fruit and nut granola and volia! Yummy, effortless breakfast (comes in at 200 calories, 4g fat, 34g of protein and 7g of fiber.  With the granola containing 14g of whole grains) thats good for you too!  I know that whey protein gets a bad rap sometimes, but it blends perfectly with the yogurt, you won’t even know its there.

What are some of your favorite breakfast combinations?


Better Than I Thought…

30 05 2010

As you guys know I’ve been fairly disappointed in my lack of weight loss lately.  Granted I’ve been happy to lose inches, but not seeing the number on the scale budge has been frustrating considering the amount of effort that I’ve been putting into this challenge.  However, I found out after going to the doctor this week that I’ve actually lost more weight than I had originally thought (happy dance).  According to my chart I weighed in at 223.5lbs before my spinal surgery, which was March 2nd of this year and now I’m hovering around 202-203 pound range, which means I’ve lost 20lbs since my surgery!  Which is pretty impressive considering that I could barely walk to the end of the street and back for the first month after my surgery, actually its pretty amazing how far I’ve come since then period.  Granted I still can’t jog (my doctor said that the impact is bad for my spinal fusion) so my activities are limited to walking, swimming and my physical therapy exercises (which in the capacity that I can do them don’t burn as many calories as I would hope).

So my weight loss is mostly controlled by my diet, which is also a challenge due to my insulin resistance (a by product of my PCOS…sigh) so I’m trying to limit my carb and sugar intake as much as possible to maximize my weight loss.

Oh, I am happy to report (since so many of you were kind enough to inquire) that my boyfriend has decided to jump on the healthy lifestyle bandwagon.  He’s been eating better, and has gone to the gym almost everyday for at least an hour (he even hired a personal trainer) and he bought one of those electronic cigarettes to try and help him quit smoking!

It made me so happy when he told me all this, but sad at the same time.  Apparently some guys can’t handle talking about their health and fitness with their significant others.  But when our mutual guy friend stepped in and talked about how he was worried about his health and how great the personal trainer he was working out with was they became instant gym buddies.

I’m kinda jealous that he would rather go to the gym with another guy than with me (granted I just work out outside, at home or at the fitness complex that’s included in our association fees) and I’m also probably a little jealous that since he’s not on disability (he’s receiving full paychecks, I’m only at 60% pay) he’s able to splurge on a membership to a fancy gym, a personal trainer that costs $50/hr and even a fancy Polar heart rate monitor ($250).    But I need to put my green eyed monster in check and just be happy that he’s making these changes.  And I’m glad that he decided to do it for himself and not do it just because I wanted him to.

I did find out that I’ll be going back to work next week (my doctor’s decision, my physical therapist thinks its a horrible idea) but I’ll only be working 4 hour shifts.  I’ve been trying to get a hold of my manager to work out a schedule but no one has gotten back to me, must be the long holiday weekend.  Hopefully their okay with it, otherwise I’ll continue to be out of work until I have the endurance to work a full 8 hour shift.

My physical therapist has some concerns other than the obvious ones for someone who is recovering from a spinal fusion, apparently my right leg is pretty messed up from overcompensating for my back pain (through my leaning walk) for so long.  To give you an idea, I cannot put my right foot flat on the ground, it looks like I’m wearing an invisible high heel.  I also have ridiculous muscle tightness up the back of my leg, even after her stretching my hamstring for an hour we couldn’t get the leg to fully extend, it was always still slightly bent at the knee.  Her biggest concern in the complete lack of flexibility in my right ankle.  She has someone coming to our session next week to fit me for a custom brace that she wants me to wear at least once a day for twenty minutes.  It will have a crank and I’ll have to use it to slowly stretch it out to try and regain some range of motion.

I’ve been pretty active this weekend though, I’ve walked about 2.5 miles each day and I swam laps for about 40 minutes on Friday.  I have also been doing my physical therapy exercises at home.

I made a KILLER dinner the other night too, I pan seared some chicken until it was lightly browned on both sides then brushed it with some marinade that I made from BBQ sauce and a mix of spices (black pepper, garlic, crushed red pepper, parsley) put it in a casserole dish, covered with tin foil and baked in the oven at 375F for about 30 minutes.  While the chicken was cooking I sliced two ripe plantains nice and thin and pan fried them to make some nice, crispy, delicious plantain chips.  I served both with a simple side salad.  Oh, and I love to season my plantain chips with a liberal sprinkle of Adobo seasoning 🙂

Its nice outside so I’m going to go walk before I enjoy some more BBQ later.

Hope you guys are having a great Memorial Day Weekend!!!

Its Almost That Time

24 05 2010

It’s almost time for my local Farmer’s Market to start back up and I couldn’t be more excited!

Just the thought of all the local grown veggies and homemade cheeses and other goodies is making my mouth water.  I know that recent studies have shown that frozen fruits and veggies can be just as good for you as fresh, but there is just something about produce that was picked within 24 hours that just makes me go Mmmmmmm…..

Fit Sugar (www.fitsugar.com) posted a great article today about how many veggies you could eat before you hit 100 calories (like you needed more reasons to eat yummy veggies?)

Check it out below ( via Fit Sugar)

Food Amount Calories
Asparagus 32 spears 106
Avocado 1/3 of the fruit 106
Beets (sliced) 1 1/2 cups 94
Bell Pepper (green) 4 medium peppers 95
Bell Pepper (red) 3 and 1/3 medium peppers 103
Broccoli (raw) 10 (5-inch long spears) 105
Brussels Sprouts 14 heads 106
Carrots (baby) 28 98
Food Amount Calories
Cauliflower (raw) 30 flowerettes 98
Celery 18 (8-inch stalks) 101
Corn (sweet white) Kernels from two ears 118
Cucumber 2 (8 1/4-inch cukes) 90
Green beans (cooked) 2 1/4 cups 98
Kale (cooked) 3 cups 109
Lettuce (Romaine) 1 head 106
Mushrooms (raw) 20 large 101
Onions (raw) 2 medium 92
Peas (cooked) 3/4 cup 94
Potato (russet) 3/4 small 100
Potato (sweet) 2 small 108
Radishes (raw) 70 large 101
Spinach (raw) 45 leaves 98
Summer Squash (raw) 3 medium 94
Tomato (grape) 48 108
Tomato (Roma) 3 medium 105
Zucchini 3 medium 94

How awesome is that!?!?! I’ve always had a thing for bell peppers, but I had no idea that I could eat 4 whole bell peppers for less than 100 calories!

For those of us watching our caloric intake this is valuable info, fill up on those veggies so you don’t end up splurging on high calorie food, and since most veggies have a high amount of water in them it can help keep you hydrated 🙂

Dinner tonight was fantastic!  Super filling and tasty 🙂

I made Chicken Pomedoro from Trader Joe’s and put it over a bed of quinoa with some Green Giant Immunity Blend mixed veggies on the side

Sorry so blurry, its my camera phone

The mixed veggies was a combination of broccoli, bell peppers and carrots-YUM!

I give this meal two thumbs way up, Trader Joe’s never ceases to amaze me.

I had physical therapy today and I was talking to my therapist about Wii Fit and she smiled and pulled out a piece of paper that was a Wii Fit workout routine (with the activities I can do that are safe for my level of recovery), how AWESOME is that?!?!  I love my physical therapist, I really do.

So last night was the series finale of Lost and I really liked it, I have to be honest at first I was a little disappointed that Jack was the one to replace Jacob (too obvious) but I’m not going to say any more than that since I don’t know how many of you have seen it.

And tonight is the season finale of Chuck so I’m going to go watch that, and my boyfriend asked me to make him a workout playlist since he’s going to start going to the gym effective tomorrow (woot!) so I better get on that.

How was your weekend?

Weigh in Wednesday…Yes I Know It’s Thursday

20 05 2010

As I mentioned earlier, yesterday was kind of a bad day for me.  On top of that its “that time of the month” and I am SOOOOOO bloated!!! So while I didn’t lose this week, I didn’t gain either.  So thats a win.  And my measurements stayed the same from last week (including the two inches I lost last week) which I will take as another win since I feel like I’ve gained 10lbs of water weight this past week.

So we’ll just continue healthy habits, drink lots and lots of water (and cut down on the wine…) and be more active (my physical therapist finally cleared me to resume SOME of my Wii Fit activities YAY).

I’m going to share some cool articles I found with you guys…after dinner 🙂


20 05 2010

Yesterday was kind of a dark day for me, very depressing and my post reflected that.  My boyfriend and I were fighting all day and I was stressed out about his lack of concern for his own health and I let it get the best of me.  The thing about fighting with someone you love and have known for awhile is that they know EXACTLY what to say to get a rise out of you.  Or in this case, exactly what to say to break the dam that had been holding back all my psychological and emotional stress and cause a breakdown.  I cried harder yesterday than I have cried in a long time.  Probably since my grandma died.  It was one of those loud, wailing, snot filled cries that uses up and entire box of Kleenex kind of cries.  I was so embarrassed, I was certain that one of my neighbors was going to knock on the door of my apartment to see what was going on.

I think my boyfriend felt bad that he had pushed so hard and he let me cry it out while he tidied up our apartment, before picking me up and making me take a hot shower to relax and clean myself up.  It was a sweet gesture, but honestly I would have rather he just held me and apologized (which he never did).  He then ordered pizza and cracked open a bottle of red wine while we played board games.  And I’m ashamed to say that I probably consumed WAAAAAYYYYY too many calories via pizza and wine than I should have.

We never talked about the fight, even though I tried.

Anyways…back to your regularly scheduled health and fitness blog…

What Do You Do When Someone You Love is KILLING Themselves

19 05 2010

I feel so lost, I’ve always tried to be somewhat healthy, even before embracing this challenge, and now I’ve kicked it into high gear.  I have been trying to get my boyfriend to do this with me, one because its easier to do with a buddy and two because he NEEDS this (probably more than I do).   He’s Russian, he immigrated over when he was six and his family is big on meat and potato meals and using real sugar, real cream and real butter on EVERYTHING.  However, most of the people in his family are active and have kept off the weight (I haven’t inquired into their cholesterol or anything its not my place) but my boyfriend goes to work and promptly plops on the couch to play video games and watch tv before going to bed.  This is his routine EVERYDAY.  He was a larger guy when I met him, about 6ft 3in and 230lbs, but he has gained a considerable amount of weight in the two and a half years we’ve been together.

Today I was using Wii Fit and I told him we should set up a profile for him.  He argued about it for about an hour before he finally gave in (only after I PROMISED that he wouldn’t have to do any of the workouts today) and I was shocked by the results.  To be clear he was under the impression that he weighed no more than 250lbs (although he refuses to weigh himself) so when the Wii Fit weighed him in at a whopping 307lbs with almost a 38 BMI we were both shocked (him more than me I think).  I almost cried when he stepped off and went back to his bag of Fritos and his video games like the number on the screen didn’t matter.

He is also a heavy smoker, although I did finally convince him to order one of those electronic cigarettes hoping it will help him quit (since the patch, gum and prescription medication didn’t “work” for him).

I’ve been trying to cook healthy food for both of us, but healthy food is still unhealthy when eaten in excess, which is exactly what he’s doing, eating double and sometimes triple the recommended serving size.  And don’t get me wrong, I understand that his daily caloric intake will be higher than mine, I’m not trying to force him to eat 1200 calories a day, but he is well exceeding even 2000 calories a day and lives a sedentary lifestyle 😦

When I try to talk to him about anything he shuts down and its no better than talking to a brick wall.  To him I’ve become a “nag” and its hurting our relationship.  I love him, I do.  We’ve talked about getting married and starting a life together, but I’m starting to wonder what kind of life we could possibly have together if he’s willing to throw away his health and his life so that he can enjoy sitting around and eating junk food?

He also has medical problems (likely due to his weight and smoking) but he REFUSES to go to the doctor and get checked out.  He uses flimsy excuses like he “hates doctors” or “we have better things to spend our money on” but seriously, what’s more important than the one irreplaceable thing you have-YOUR HEALTH???

I’m worried that I’m going to end up pushing him away if I keep “nagging” him…but I only do it because I love him and I want us to have a long healthy life together.  I don’t want him to have a heart attack or be diagnosed with lung cancer and have to be on a respirator and not be able to spend time with our family and do everything we’ve always dreamed of doing…

I’m so lost…

What do I do….?

The G.I. Diet

19 05 2010

I picked up this book on Amazon after hearing some great reviews, its almost identical to the diet my doctor recommended and I like that it comes with 140 “green” recipe ideas.  This diet is based on the glycemic index, and focuses on the difference between good carbs and bad carbs as well as keeping your blood sugar at a healthy level to avoid sugar highs and lows.  Almost everyone I know that has used this method has lost an average of 2lbs per week and have reported increased energy, clearer skin and elevated moods.  Whats nice about this “diet” is that its not a diet in the traditional sense, from what I’ve seen so far you don’t have to feel like you’re depriving yourself.  In fact the author himself only sticks to the “diet” 90% of the time indulging in the little things, a square of chocolate, some wine, etc so that you don’t feel like your missing out.  These indulgences can be expanded upon further once your reach your goal and go into the maintenance phase that you can continue for the rest of your life.

Pretty much every food you can imagine is listed under one of three categories:   red, yellow or green.  Green foods which include most fresh fruits and vegetables, lean cuts of meat, almonds, etc are unlimited (within reason).  Yellow foods like cheese, mayonnaise, fruits higher in sugar (like pineapple, apricots, melons), dark chocolate, etc should be limited and avoided initially to maximize weight loss potential.  Red foods like alcohol, refried beans, pate, soft drinks, bacon, etc need to be avoided/strictly limited during the weight loss phase, but can be re-introduced in small doses once you enter maintenance.

The carbs that you should look for are ones with at least 5g of fiber, and you should avoid “white” over processed items in favor of whole grains.

I’m only about a quarter of the way into the book, but I’ll keep you guys updated 🙂

If you want to check it out for yourself pick up “Living the GI Diet” by Rick Gallop