First, for the weekly update.  I maintained my weight.  I am happy, because I know part of losing and keeping it off is to do it at a measured pace, and every time I have a week where I just stay the same helps the weight loss stick.  I have to be really good this week to make sure I lose, because whatever I do I do NOT want the scale to go up.

That said - I'm STARVING!  I ate cocoa pebbles for breakfast, which was fine, because I wrote it down.  But not all calories are created equal, and I was so hungry for lunch that I have already used up my points for the day.  Now I will have to stick to zero calorie items, and maybe a fruit until tomorrow.

Lesson learned:  If you want to treat yourself to cocoa pebbles, have it as a snack, later in the day.  Breakfast  should be healthy and filling.

En Guarde!

Last night I went to Sushi with my mother and husband (you can see my mom behind the yummy sushi).  I got dressed up and felt super thin, yahoo!  But not so yahoo, was that when you feel skinny you think you can eat as much sushi as you want - and you can't.

So today is Friday, and I will be having a few dinner meals with friends and family.  Since I will be hosting I plan on making as many salads and vegetable dishes as possible.  I will write down what I am going to eat before the meal, and stick to it.  I will enjoy each bite as I eat it so that I don't feel the need to eat more than what I plan ahead for.

Always try to remember how hard you worked to get where you are, and how good it will feel when you reach the final destination.

Woo Hoo!

Down another pound this week!  Just ran 7k last night (7.6 if you count the warm up and cool down), and I feel great... Need to be careful because on Monday I finished some of my kids supper and yesterday I ate all the leftover chicken instead of putting it in the fridge.

No time to post much, cuz I'm busy running Camp Mommy, and having fun with my mother who came to visit me from out of town.

So there's the quick update - till next time...

Beware The Weekend - Again?

I'm going away this weekend, and I'm quite nervous.  There will be some busy days, where food will be grabbed on the go, and some long lazy days, where you want to reach for food, but you don't have your usual stash of fruits and vegetables to rely on.

I am going to bring my food diary, to hold me accountable.  I will also bring some sliced veggies, that should get me through the first day.  For the rest of the trip I will need to be disciplined.  I don't know if I can, and that is why, as I mentioned before, I am quite nervous...

Treat Your Food Like A Date - You Want Them To Come Dressed Up And You Give Them Your Undivided Attention.

When you start keeping a food diary, you might notice something annoying.  While you were busy preparing your dietetic, possibly gourmet dinner, your snacking accumulated to almost as many (hopefully not more!) calories as your dinner - with more of those calories coming from sugar and fat.  You ask yourself - How was I able to sit down and eat an entire meal?  Why was I still so hungry?

For me, part of feeling satisfied is psychological.  My mind has to acknowledge and process the fact that I'm eating in order for it to know that I've had my fill.  Therefore mindless, absentminded eating will accomplish nothing but extra pounds on the scale.

The more attention I give to my food when I eat, the faster I feel satisfied, and the longer I feel full.  This means no reading the paper or checking my e-mails, no food on the go.

I sit down - even if I only have five minutes, and I really try to enjoy my food.  Part of the enjoyment for me is the food presentation (thanks to you Dad), as well.  A nicely set plate (china over plastic any day), filled with an appetizing meal can take me a long way.

And if I need some mindless snacking?  Plan ahead.  The night I made the dinner shown in the photo, I put some extra string beans in a bowl on the counter to crunch on while I finished up with the cous cous and tuna steaks.

I crunched away, my mind registered nothing, but I registered in my food diary with no guilt or disappointment.

Don't Break The Seal

A friend and I run a welcome wagon in the community I live in.  We send a package of cookies with a nice note and some general information about our area to the new families moving in.  Every once in a while I bake and freeze a few batches of chocolate chip cookies.  That way they are on hand when I need them.

I baked over two hundred cookies today, and didn't eat a single one.  Not a lick of batter, not a leftover crumb from the cookie sheet.

Before you applaud my superhuman will power, I need to tell you something.  I had to fast today.  It's actually one of the reasons I chose to bake.  I knew I had to fast, so resisting those cookies was a piece of cake! (No pun intended)

So what do I do when I need to bake the next batch, and I'm allowed to eat?  I've found a few tricks that work almost as well - but still require some level of discipline.

Rule Number One:  Don't Break The Seal

I don't know how many of you remember this from their beer drinking days, but it applies to food as well, albeit from a different angle...er, end.  If you don't let even a morsel pass through your lips, you have a better chance of success.  As soon as you break that seal, you will have ten more tastes before you know what hit you.

Rule Number Two:  Water

Keep a big glass of water on the counter and whenever you reach for a lick or bite, gulp the water instead.

Rule Number Three:  Gum

If you are worried that you might be distracted and absentmindedly lick some batter off you finger, have some sugar free gum in your mouth should help.

Rule Number Four:  Water, Again

This time for the bowl and spoon, and any other utensil that may have edible batter on it.  As soon as you are done, douse everything with soap and water.  That way you don't need to exercise control any longer than absolutely necessary.

All that work to avoid a few licks?  For those of you out there that think I sound extreme, know this - two small tastes of chocolate chip cookie dough is a fast 128 calories - and once you beak the seal, it tends to be more than three licks!

Week 2 - 2 Down, 13 To Go!

After I posted yesterday, my husband called me from work wondering why I hadn't mentioned how I had fared over the weekend after leaving him hanging with "Beware the Weekend" in Friday's post.

To be honest, I wasn't sure.  I had loaded up on fruits and vegetables, always piling my plate high with salads.  Still, I had my weekend splurges!  An extra piece of chicken, a taste of meat, and even a small portion of dessert.  I felt like I had been eating all weekend, but I knew a lot of those times had been an apple or plum, some vegetables... So I chose not to post about it because I didn't know if I was happy about it or not.

Well last night I had my weekly weigh in, and I was down 2.2 pounds!  I am thrilled and determined that I will continue with all my good dieting habits in the coming week.  I also realize that this does not mean I can relax over the weekend.

Sometimes success can be a downfall in disguise, and I don't want to fall into that trap.  Its part of the reason my weight hasn't moved much since January.  I would be really good one week, lose a nice amount of weight... people would notice and tell me how great I looked.  I felt thin, and thin people can eat dessert, right?  Thin people don't have to worry about portion control!  Well the next week I would register a gain on the scale.

If I want to reach my goal once and for all I have to remember that I'm not done losing.  Although I may get to eat a little more when I begin maintaining my goal weight, I will always have to be careful.  Some people think that sounds terrible.  Diet for life?  But its not, its about choice and control.  I am in control of what I eat, and I will no longer let food have control over me.  I choose when and what I will eat.  Meaning those nice people that tell you - "Live a little!  Eat a piece of cake."?  They can choose to eat it if they want, but if I choose not to, is my decision based on what's best for me.

This diet is about me, for me and what is best for me.  So keeping that in mind, I have to remind myself that "me" still wants to lose weight, and to remember that when making my choices.

Measured Steps

I have been eating the same breakfast every day for the last two weeks.  Bran flakes with no sugar added, and one container of 1.5% lightly sweetened yogurt.  Today I jazzed it up with 1/4 cup of blueberries.

I do that a lot with my food - get into a routine.  I tend to have the same breakfast every day, a choice of 2-3 options for lunch, and then dinner is my one original meal.

The breakfast before my current one was three slices of low calorie bread, toasted, with cream cheese and tomatoes.  Peanut butter was the cream cheese's predecessor.  That one I ate for months, while the cream cheese only lasted a few weeks.

This simplifies my life and keeps me from feeling as though my life revolves around food and dieting.

When I first started losing weight, I measured here and there to give myself an idea of what my portions should look like.  Then I got lazy, and hey - I was losing weight anyway, so why bother?

I have begun measuring again, now that I'm on the last fifteen pounds, and the weight is not coming off as easily.  This time I am weighing and measuring everything.  My bran flakes get weighed each morning, and instead of using a serving spoon to ladle out my starches, I use a measuring cup.  It serves and measures in one easy step.

Aside for knowing that I really am sticking to the correct portion sizes, I have noticed another benefit.  A transformation has begun.  It is as though by showing myself how serious I am about reaching my goal weight, my discipline and will power have gotten stronger.  Every time I pull our my scale I strengthen my resolve and keep the motivation where it needs to be.

This is a new habit that really surprised me with its ability to affect the other areas of my dieting, and one that I hope to keep around for a long time.

Beware The Weekend

After a full week of being careful, the weekend is looming scarily before me.  I have stayed on my eating program this week, and thanks to my good friend BZ, I have used the treadmill four times this week, logging a total of 20k!

Structure is the dieter's best friend.  We have it all worked out during the week, set eating times, we know when we'll get hungry and need a snack.  Our water bottles are on our desks at work, or the kitchen counter at home... and we have our busy lives to take our mind off food in between.  Then the weekend hits and we are lost.

We feel as though we are "off duty".  I don't work on the weekends, the kids don't have to rush anywhere, lounging in their pajamas, why should I have to be on duty with my diet?  Can't I eat like a normal person once a week?  I guess the answer is no - but that doesn't mean you can't enjoy your weekend.

Is that piece of cake really worth messing up all your hard work?  Maybe, but then make room for it by cutting out elsewhere.  And make sure you sit down and enjoy each bite.

You can enjoy the weekend responsibly.  Just stay strong, fill up on as many safe foods as you can.  Cut up fruits and veggies and store them in the fridge before the weekend begins.  And those splurges you feel you need to enjoy your down time?  Choose them wisely.  Ask yourself if it will set you back, and if this is the thing you want to splurge on.

So Weekend, here I come... here's hoping I stay on my game.

When Success Doesn't Taste So Sweet

I have already established that a large part of successful dieting is planning.  Limiting the amount of self-discipline needed in a food crunch is crucial when you don't have any food-related control.

I was planning an afternoon trip with my kids yesterday, and I knew pizza at the shop was on the menu after our hike.  When I am very hungry, piping hot pizza is irresistible.  To be honest, even when I'm only slightly hungry... At the same time, I don't even enjoy the calorie splurge.  There are times when I treat myself to a great cut of beef, prepared by a master chef in a high end restaurant.  I arrange myself ahead of time to make sure I save enough calories, and I savor each tender morsel.  I feel great afterwards, knowing I can enjoy food like other people as long as I do it responsibly.

I don't do this for pizza.  It's not worth it, I don't want to waste my food allotment for a cheesy slice that doesn't leave me with long term satisfaction.  This is a case of needing to abstain.

I put my plan into action.  Before we left I washed, chopped and peeled.  I left the house loaded with sliced apples, carrot and celery sticks, cucumbers and water.  I was sure I would sail through the pizza problem unchallenged.  I was wrong.

I can proudly say that I only ate one bite of my baby's crust (which I dutifully logged in my food diary).  But I was wrong to think it would be easy if I came prepared.

The pizza was served, and I didn't want to eat any more produce.  I felt like a rabbit, crunching on my unappetizing veggies while my kids chowed down on greasy, cheesy goodness.

So it wasn't as easy as I thought it would be, but without the planning and executing of the bunny munchies, I wouldn't have had a chance.

It will always be hard, and I need to recognize that.  But hopefully, that knowledge will make it just a little easier.

It Isn't Easy.

When my eldest was about two years old, I began reading "How To Talk So Kids Will Listen & Listen So Kids Will Talk" by Adele Faber and Elaine Mazlish.  Its a great book, and a staple in the home of anyone attempting to raise children.

I remember being surprised at a point they made in the book.  They bring an example of a small child who is trying to accomplish something.  For example making his bed.  I don't know about you, but many of us, myself included, would try to encourage him by saying something like "You can do it!  Its not that hard...".  I quickly learned that this is the wrong thing to say.

Making the bed is hard for a child.  If you tell them it should be easy, then it discourages them completely.  Even if they do persevere and accomplish what they set out to do, they don't feel like it was worth all the effort since they only managed to do what you think is "easy".  It devalues all their hard work.

I don't know why I never thought of it, but it makes so much sense.  If I walked into my kitchen after hosting thirty people for a dinner party, I would feel overwhelmed by the mess.  Hearing my husband say something like "Its not that bad, you can clean this up easily" would not feel good.  I would probably dump the job on him and tell him I was going to sleep.

I find most of us do this with weight loss.  We oversimplify the challenge and in doing so, set ourselves up for failure.

How many times have we said, "That's it, tomorrow I'm going on a diet!" as though its something we can do without any preparation?  I wouldn't show up to climb a mountain without food and water, a first aid kit, and dressed in high heels and a pencil skirt.

We tend to break the shedding of pounds into two simple tasks.  "I'll diet and workout".  Each of those tasks are truly categories with many tasks involved.

To diet one must always have the right foods available at all times.  This might include having your fruits and vegetables washed and chopped in advance, on top of always having your groceries in the house and handy.  Writing down everything we eat and calculating the calories/points/credits...  Drinking 8-10 glasses of water a day.  Planning ahead, measuring and weighing... the list goes on.  Working out also entails planning a program that works for your body, schedule and bank account.

When we are realistic and say - "I am about to undertake a serious challenge, let me sit down and work out the logistics." we acknowledge the enormity of the challenge.  This helps us prepare ourselves, giving us a much higher chance at success.  It keeps us motivated, knowing big projects can take awhile, but that success is that much sweeter.

To Carb Or Not To Carb.

I have done some crazy things in my dieting past (can anyone say Lemonade Diet?), but cutting out carbs was never one of them. 

I know many people who have declared the starchy stuff their sworn enemies for life.  They claim if you stay away from carbs you can eat as much protein as you want.  Now this may be true, I wouldn't know.

I like a good slice of bread, pasta, rice, cous cous, potatos, fruit... need I go on?  A diet that cuts out an entire food group doesn't work for me.  I do however find great benefit in what I call "selective carb cutting".

About a half hour before my kids begin arriving home (the three year old finishes at one), I prepare a nice sit down lunch for myself.  This is the meal where I try to cut out carbs on most days.

Lunch usually consists of a large salad, with either salmon, tuna salad, or most often - grilled chicken.

When I don't have a lot of time I buy the ready-made grilled chicken, cut up some lettuce, cucumbers and cherry tomatoes.  I mix a bit of honey and dijon mustard together, and drizzle on less than a tablespoon.  It's delicious, filling, and lets me enjoy a nice side of carbs later on with my dinner.

The weeks where I manage to cut carbs at lunchtime usually yields greater weight loss, as well as forcing me to pack more veggies into my day.

Could I cut carbs out of my life?  Never, but here is a small way for me to get the best of both worlds.

Quarter Pounder, Please - To Go!

The first week has passed since I began this blog, and I have lost... a quarter of a pound.

My initial reaction was a mix of "Phew, I didn't gain." and "What?  That's it?"

After reflecting on it a bit, I realized that this is a victory and I must recognize it as such.  In the past seven months, where I didn't make much headway, I could have a week where I lost three pounds followed by a week where I gained three pounds.  But last week I did not lose any weight, and this week was the quarter pounder.

If I want to reach my goal weight, then what I need is consistency and patience.  Any week where I lose or stay the same is a positive week, no matter how small the loss.  All those quarter pounders add up!

I cannot allow discouragement or frustration in or I will be looking at a gain, and that will keep me from getting to where I want to be.

So here's to losing, and keeping the faith!

Be Honest And Open And Those Extra Pounds Won't Be A Mystery.

Today I will write down everything I eat.

My good friend Mandy was struggling with her weight, but couldn't seem to lose much.  She claimed she ate well, but thought she just had a slow metabolism.

I felt for her, but didn't necessarily agree.  I tried convincing her to keep a food diary of everything she put in her mouth.  She said she didn't need to, insisting that she knew what she ate every day.
She had her thyroid tested, but that came back normal.

Later on, she needed to keep a detailed food diary while trying to solve the mystery of what was causing a possible allergic reaction.  She lost weight.

In case you're wondering, I DID NOT say I told you so!  I was just so happy for her, knowing she had just acquired the number one tool for weight loss.  To quote Mandy - "I never realized all the little extras before and how they really add up."

This inspired me to take my own advice.  Sometimes when you have been dieting for so long, you feel like you have it under control.  Well, I don't, so write I shall.

The beginning of the day is easy.  The kids are in school/camp, the baby is napping... Later in the day, when the baby wants to be held, the kids need bathing, feeding, playing, feeding, gotta change that load of laundry - oh the kids are hungry AGAIN?!?!  Writing, or even thinking about what goes in my mouth doesn't really happen.

Solution: Strategize

Eat a good lunch BEFORE the kids get home, and plan what snacks you will have mid-afternoon (with my iced coffee, of course), so you don't end up deciding with your stomach instead of your head.

If you know you will be out of the house later, make sure to wash an apple and stick it in your bag with a bottle of water.

And on those days when you eat cake?  Don't get discouraged, WRITE IT DOWN.  It will probably keep you from eating three pieces, knowing that it will end up on paper.

Every cheerio, pretzel, or cracker that you pop into your mouth needs to be written down.  Sometimes knowing you will have to go to the effort to write it will keep you from eating it altogether.  And even if you do eat it, by writing it down you will honestly know how much you are consuming in a day.

Finishing off that bit of rice and one extra meatball that got left in the pot, 6 pretzels midday, a piece of crust from your kids toast at breakfast, and you have already added close to 200 hidden calories to your day.  That's fine if you put it down in your food diary so it's accounted for.  Otherwise you are looking at 1400 mysterious calories by the weeks end and wondering why you aren't losing weight.  You might even think of testing your thyroid ;).

So even though we all think we know whats going into our mouths, humor me, write down for a week or two, and let the scale decide for you.