Making Good Choices At The Chinese Buffet

     Before our weight loss journey began a favorite “date night” activity for my hubby and I was to catch dinner at a favorite Chinese food fuffet. Since the restaurant is independently owned I had no idea what the calorie counts were for my favorite dishes. One of the advantages of chain restaurants is that you can usually get nutritional information with ease online. I try to avoid eating what I can’t count, so the Chinese buffet has been off the list of approved eating spots. I found a great article in a recent issue of the January 2012 issue of Shape magazine that helped me get a general idea of calorie counts for some of the foods frequently served at Chinese restaurants. Now I feel that I could go back and make some healthy low-cal choices. Information is power. I wanted to share in case any of you are missing your favorite Chinese dishes. Not only does this discuss the calories in some favorites, but also lists some suggestions for lower calorie options to choose if your “usual” isn’t weight loss friendly. Click on the article picture below to read a larger print copy of the information. Hope this info is as helpful to you as it was to me. A big thank you to Shape magazine for sharing.

All About Burning Calories

     I’ve mentioned frequently that I am a calorie counter. I lose weight by taking in fewer calories from food than I use during daily activity. My current daily intake goal is 1600 calories.  According to calculations at The Calorie Control Council in order to maintain my current weight I would need to consume approximately 2200 calories a day. In order to lose one pound I have to burn 3500 calories. Based on these calculations I should be losing a little over  one pound a week but have seen very little change on the scales this month at all. So what’s up with the math?

     The first questions I ask myself is, if you aren’t losing weight are you losing inches? I know that I am even though I don’t take tape measure measurements as I should. How do I know? Because I had to replace all of my jeans this month. Even my smallest size 14’s no longer fit. I am now sporting all 12’s and that feels good. My body is getting more toned, I am building muscle, and the muscle weighs more than the fat I am replacing. So part of the discrepancy is this composition change. However, I have a numbers goal I am determined to reach so what do I need to do to make the scales continue to move?

     If the inches aren’t dropping either, there are several things to consider. Evaluate whether the calculations on my activity level are accurate. If your calculations were done using a program that uses vague activity levels like modest, moderate, or heavy you might have chosen the wrong one. How many calories are you really burning in a week?

     For me, I have become rather active, but have lost 70 pounds and increased my endurance also so I may have to step it up a bit to burn the same number of calories as before. As the body becomes more efficient, it doesn’t take as much to make it go. Calculations on how many calories you are burning are estimated by many methods. Even when I am using my pedometer or treadmill those numbers are based on an average not my actual body’s responses to the exercise. In order to lose weight at the same pace as before I may need to up my game.

     The next thing  to look at is whether my caloric intake numbers are correct. Am I recording everything I eat and in honest amounts with accurate weights and measures? I am diligent in my food journaling and most days am on track with the calories. There have only been a handful of days in the entire three months of this year that the numbers were over by more than 100 calories. I work hard to consume foods that have clear and accurate calorie contents. This I have covered.

     The next piece to look at is whether you are consuming too few calories. If your body is deprived of the calories it needs it can go into starvation mode and start holding onto weight. If you are dieting on a highly restricted diet consider upping your calories. Never consume under 1000 calories a day. This isn’t my problem. I have a minimum intake of 1200 calories and a max of 1600. These numbers are not super restrictive.

     Below I have included a little chart with some great basic calorie info. I hope this is helpful for anyone new to calorie counting or who, like me, is dealing with a plateau.

Fitness Adventure – Hula Hoop Workout

   

  We’ve officially entered spring and the sunshine and warmer weather put me in the mood to play outside. Earlier this week I saw a blurb from Wholeliving.com that said Hoola Hoop Workouts are great for abs and I said, “I’m in”! I went online to find a video with a little info and now, armed with hoola hoop techniques, I’m going to go out and play. Would you like to come out and play today? Grab your hoola hoop (or pick up one for around $1 – $5 at Dollar Tree, Walmart, or your favorite store) and lets play away our waistlines! If you decide you are serious about hooping for fitness there are “fitness hoops” available for a higher quality workout, but today, lets just play. Invite the kids! Have some fun in the sun!

Weigh In Wednesday – A look at 70 lbs

 

     This is another week where the “weigh-in” is not is not re-affirming. Two days ago I was 161.4 today 163.  So though there is progress, it’s not in the official numbers. Above are a couple of pic. One was taken at 232 the other at 162. These are my re-affirmation this week. This keeps me mindful that even if the scales aren’t where I’d like, the progress is being made. This week find ways to encourage yourself on the weeks that weigh-in isn’t fun. Make  a list of health changes, or fitness goals you’ve achieved. Take a pic or journal about the difference in the way you feel. Remember make effort what you measure with importance and results will follow.

Tea Time

    

     For the “emotional eater” tea might just prove to be a great comfort food replacement. With decaf herbal teas offering warm comfort and relaxation and ice cold caffeinated concoctions providing energy there is a tea for every mood. There are endless flavors and aromas, something for any occasion and time of day.

     I’ve mentioned tea a couple of times previously. I like tea, both hot and cold. As I am trying to give up carbonated beverages, I find myself being even more often drawn to tea. I was already using chamomile tea as an evening treat, replacing the old habit of snacking in front of the tv. I use tea for comfort when tired or stresssed as well. The warmth and pleasing aromas of herbals are such a nice way to relax. For the greatest benefit make sure you are chosing a decaf tea for times of comfort, relaxation, and before bedtime.

     Tea is more than just a zero calorie beverage alternative. Several types of tea are directly beneficial for weight loss. I have previously mentioned that green tea raises the metabolism. Other teas are recommended for weight loss as well. Oolong is metabolism boosting and I am told has been a favorite weight loss supplement of celebrities. Yerba Mate suppresses appetite, boosts energy, and helps with mental clarity. Kombucha tea is reccomended for weight loss and improved cholesterol levels because of the way it balances the digestive system to promote overall better health. Use these caffeinated teas for morning or mid-day boosts to keep the metabolism revved and the appetite suppressed. I usually go for unsweetened varieties, but you could use honey or stevia for a more healthful sweet flavor. Even a spoon full of regular sugar would be far less caloric than a soda.

     In addition I would recommend instituting a “tea time” meal. In Great Brittan they have an extra meal time they observe that they refer to as “Tea Time”, this happens between lunch and dinner usually between 2 p.m. and 5 p.m. If you aren’t already eating every two or three hours througout the day then add this snack time. Enjoy a cup of tea and a light snack. Substitute the traditional cake or cookies with a high protein treat. This can be perfect for getting you over the widely reported 3 p.m. energy slump.

     Eating  often throughout your day and enjoying “weight loss teas”  can help you keep your metabolism working to eliminate the extra weight. Eating less in the evenings and having a relaxing day’s end ritual that supports better rest will also help with weight loss, since sleep loss contributes to weight problems.

     I’m adding a new twist to my green tea this week. I’m going to try Dr. Oz’s Tangerine Weight-Orade,  He describes it as “a powerful metabolism-boosting drink containing green tea, shown to boost metabolism 12% by drinking just one cup; tangerine, with a chemical composition that increases sensitivity to insulin and stimulates genes that help to burn fat; and mint, a calorie-free flavor enhancer.”

Tangerine Weight-Orade

In a large pitcher, combine:

• 8 cups of brewed green tea
• 1 tangerine, sliced
• A handful of mint leaves

Stir this delicious concoction up at night so all the flavors fuse together. Drink 1 pitcher daily for maximum metabolism-boosting results.

     Happy Drinking!

Build Your Endurance – Start By Dumping The Soda

     I am becoming excited about the ways my body is strengthening. My journey is about so much more than how I look, it’s also about how I feel and how I perform. I love that now when I do “butt kicks” I actually get my heels to my glutes. I love that I’m doing push ups 20 at  time, and not “girl” push ups either. I want to be strong, and capable, and powerful!

     If I can push harder, run further, and lift heavier weights, then I can burn more fat in less time as well. Let’s build our endurance. As for cutting out carbonated drinks, I am constantly reading articles that say they are just horrible for me. Read 9 Reasons To Stop Drinking Soda Now , no… seriously… actually click on the link and read it. Both sugar sweetened and sugar-free sodas not only contribute to weight gain, but other serious health problems including diabetes, osteoporosis, digestive system problems, cancer and more.  I’ve decided to make a real effort to eliminate them from my daily routine. I had previously moved from Nutra-Sweet to drinks with Splenda, but now I am feeling inclined to take it that next step. This week I plan to be completely “soda free”.

     Which of the 5suggestions abovee will you take to help increasse your endurance this week?

***Think Diet Soda helps you lose weight? Read WebMd’s article Drink More Diet Soda, Gain More Weight? which states that “Overweight Risk Soars 41% With Each Daily Can of Diet Soft Drink”. Make sure to read both pages.

Click to view details of other ways soda negatively affects your health.

Stepping Stones Week 13 and Review of Week 12

     It’s been a good week. The scales are moving down again and I am anxious to keep seeing progress. I power-walked 9 miles and completed 3 combined cardio/toning sessions this week. My fitness adventure was learning the stretching workout for stronger backs. Tony and I did this together several evenings as kind of an end-of-day routine. My highest calorie day was 1665 calories and my lowest was 1335 calories. I used all three “Get Out of Diet Guilt Free Cards” but twice for only 1/2  a serving of a treat and always staying within calorie goal. It was a good week. I feel like everything is in line for success.

     There were a couple of yummy finds this week that I thought I would share with you. Progresso High Fiber Tomato Soup is completely yummy. It tastes like pizza sauce or spaghetti sauce and is only 135 calories per serving. It was great for lunch with either 1/2 an Amy’s Spinach Feta Pocket or 1/2 Ezekiel Bread and Swiss Cheese Sandwich. I will be purchasing more for sure.

     I also tried Laughing Cow Strawberries and Cream Spread for the first time this week. This is a very calorie friendly sweet treat. It is yummy, tasting much like strawberry flavored cream cheese and it is 45 calories per wedge. It is great on graham crackers or alone. It is almost like a really thick pudding or yogurt. You gotta try it.

     It’s been a very busy week and I did not get my reading done, so reading South Beach Diet remains on my to-do list for week 13.  I am very happy with the way this week went so I will leave the goal, to-do list, and “Stepping-Stones” as they were during my successful week 12. I hope you are well on your way to reaching your next goal. Remember to be diligent in reviewing progress and plans to make sure you are on track. I have included mine for reference. Lets have a great week 13!

 

 

Stepping Stones for Success – Week 13

 

 

Goal:  “To weigh 135 lbs by12/31/2012. (That is a loss of approximately 40 lb in 1 year).

Action Steps: I will continue to limit my daily caloric intake to 1600 calories, focusing on good nutrition in my choices. I will continue to speed walk no less than 8 miles during the week and include at least three combined toning and cardio exercise session.  I will also have 1 additional “fitness adventure” of 20 minutes or more.  I will officially weigh in once this week, marking my progress on the Weight Tracker tool.”

To-Do List:

1. Plan Weekly Menu (See Plan To Eat Fabulous Foods.)

2. Grocery Shop (See Stocking The “New Me” Pantry.)

3. Refill Snack Basket (See The Real Food Fight .)

4. Weigh In (See Weigh In Wednesday.)

5. Organize Outfits and Gear (See Get Your Rear In Gear.)

6. Speed Walk a Total of 8 Miles

7.  3 or More Toning/Cardio Sessions (10 Ways to Increase Your Metabolism)

8. A Random Fitness Adventure of 20 minutes or more.

9. Give myself 3 “Get Out Of Diet Guilt Free Cards”.

10. Enjoy a Rest Day. (See Balance.)

11. Grade Last Weeks Efforts (See A for Effort.)

12. Assess Past Week’s Efforts (See Assess for Success.)

13. Create next Stepping Stones Sheet

14. ReadSouthBeachDiet

Daily Log

Morning Weight: ______           Evening Weight: ______

Did You Take Your Omega 3? Yes / No       Consume Chia?  Yes / No

Servings Of Dairy:   ——–      Servings Of Grapefruit: ____

Did You Do Daily Affirmations? Yes / No

Did You Use Aromatherapy? Yes / No

Bedtime:  ——————               Wake Up Time:  ———————

Did You Eat Frequently (Approximately Every Two Hours Until After Dinner)? __________

Did You Complete Cardio In Miles or Minutes? ___________________________

Did You Complete Toning Exercises? _________________________________

Did You Drink at least 64 ounces of Water? ______________________________

Total Calories Consumed:_________

Foods Eaten

Breakfast:

 

Snack

 

Lunch

 

Snack

 

Dinner

 

Snack

What’s In My Workout Room?

    

      I would love to have a real “home gym” with lots of different equiptment options and plenty of open space for following video routines. My reality is a little more limited. I have half of a family room and a few basic pieces of workout gear that keeps me going. The good news is, it doesn’t really take a lot. I thought I would share what I’m working with these days.

     I have a treadmill. It isn’t new or fancy. It’s a basic model that I received as a very wonderful hand-me-down several years ago. I love that it does track time, distance, and calories burned. It will also do a pulse check. A treadmill isn’t required. There are certainly other ways to get at-home cardio, but I do enjoy having it and use it several time a week, especially in the winter months.

Get yours in the Slimdown With Sandee Store.

 

     In previous blog postings I’ve shared my appreciation for resistance bands. I have several workouts that use these to help tone the body. They are relatively inexpensive, take up very little space, and are very effective.

Get yours in the Slimdown With Sandee Store.

 

 

     I use my pedometer primarily for outdoor workouts but it does come in handy for some indoor activities as well. If I’m tracking exercise in miles, calories, or steps I can use it during a session of zumba or aerobics to track that. In addition the stop watch function is great when doing a routine that you use time to monitor.

Get yours in the Slimdown With Sandee Store.

     I have a very basic yoga mat that I use for floor work like ab exercises, pilates, and stretching. The Jillian Michael’s 30 Day shread that I’ve shared with you uses only this and hand weights. Both are very basic pieces that I reccomend for anyone working out at home.

     I have a really basic little set of hand weights very similar to the ones above. These are 3, 5, and 8 pounds and the neat little stand helps keep them organized and out of the way when not in use. These sizes are perfect for most of the routines I do which tend to incorporate toning and cardio together.

     I have an assortment of workout videos including pilates, interval training, toning, zumba, cardio dance, arobics and more. Having different options helps me keep from getting bored.

     I have a weight bench, but it currently resides in the basement and doesn’t get much use. In high school I use to lift weights on a regular basis. I am considering  bringing the weight bench back. It could be put to better use than being an extra shelf in the storage area.

     I have some fitness equipment on my “wish-list” as well. I want to add a stability ball. Our entire household has back problems, and for one of us especially, this poses challenges with things like ab exercises and certain types of floor work. The stability ball can be used to get similar results with less strain on the back. It’s also great for helping to achieve greater balance and flexibility.

Get yours in the Slimdown With Sandee Store.

     In addition, I have a couple of “on the go” finds. Travel weights where you just add water would be great for vacations or buisness travel. I could even use these when camping.

Get yours in the Slimdown With Sandee Store.

     Finally, the water bottle with storage! When I use to go to the gym regularly, I hated trying to decide what to do with my locker key and membership card while I worked out. When I walk outside I need to carry my house key and often carry a few dollars or a credit card just in case. This water bottle would be perfect for keeping everything safely with me.

Get yours in the Slimdown With Sandee Store.

 

     I think it takes very little “stuff” to get off to a great start with fitness. A great pair of tennis shoes and the willness to move is all you need to start. Different people have different styles and abilites. Some items that might be great to have in your home, that I don’t currently use but have made use of in the past include a jump rope, a hula hoop, and a mini trampoline. Larger items like eliptical machines, bicycles, or stationary bikes can often be picked up used at a great price. Look forward to building your arsenal a bit at a time.

Lunch Break Workout and Hygiene Recovery

    

     I wish I was a REAL morning person. I invision myself bounding out of bed at the sound of the alarm clock and going off for a run. Truth is, I really like to hit the snooze button and my work day begins at 7 a.m. so inspite of my good itentions I haven’t developed a regular morning exercise routine. Some mornings when I’m particularly well rested and ambitious I get the exercise out of the way before I begin my work days, but most of the time, it doesn’t happen.

     My evenings are very full of family activities, church functions, and social obligations, not to mention housework, errands, bill paying, and blogging. Some evenings I am able to squeeze in time for a workout or a power walk, but it’s hard finding time. So when do I work out? Whenever I can catch a spare minute. I’ve learned to make the most of little bits of time.

     My work day includes two fifteen minuite breaks and a half-hour lunch.  If I plan ahead I can use these breaks to get most of my fitness minutes in without sacrificing sleep or family time. I can do a 20 minuite shred video workout on lunch. During 15 minuite sessions I can get in a quick mile on the treadmill instead of being tempted to spend the time munching on more calories than I need.

     No treadmill, video player, or office gym? No problem. When that was my scenario, I kept a pair of running shoes in my bag along with a pedometer. The 15 minuite walk was around the parking lot. I’ve been known to keep a thighmaster and weights stashed under my desk.  You can read while using the thighmaster and no one even notices. The weights are a little more obvious but a quiet corner of a break room or a patch of ground outside on a pretty day is all you need to get in some reps. Workday work outs are totally doable for most of us and very rewarding  not only for weight-loss and fitness, but also for stress relief.

     There is however one question I always hear posed when I suggest a mid-day workout. How do you work-out hard enough to get benefits and not come back to the job looking like a sweaty mess? Since there likely won’t be time to shower and redo make-up and hair,  this can be a problem. I recently read an article full of great suggestions, tips, and tricks for getting office ready after the workout. Id’ like to share an excerpt from that emaxhealth article here.

Makeup advice from the pros

Looking good after a workout starts with selecting the right kind of make-up. Kevin James Bennett, a cosmetics expert for the International Esthetics Advisory Board of Leslie Baumann MD (dermatologist), suggests wearing makeup that can withstand the heat and sweat created during a vigorous workout. Choose a silicone-based foundation which not only is water-resistant, but will also be less likely to clog the pores and cause breakouts. Avoid oil-based cosmetics and look for products that are “non-comedogenic” or “non-acnegenic.”

Cinema Secret is a make-up artist reccomended silicone based foundation that is available in a palate that allows you to customize your color. Get more info in the Slimdown With Sandee Store.

A make-up with light coverage is also best, such as a lightweight tinted moisturizer, as heavier products with more pigment are also prone to clogging pores. Applying a primer first may also help keep makeup from sliding off. And if you exercise outdoors, always remember waterproof sunscreen with at least SPF 15.

Laura Mercier makes a high quality light weight tinted moisturizer that has SPF 20 sun protection. Get yours in the Slimdown With Sandee Store.

 

After the workout, use blotting paper sheets to get rid of shine. “You can dust on a bit of powder if you need it” says Rae Cosmetics founder Rachelle Rae, “but always blot first to keep the powder from caking, leaving you with a nice glow.”

Boscia blotting papers are perfect for after your afteroon workout. Get them in the Slimdown With Sandee Store.

Tips for Hair and Body

Did you know that a third of women surveyed in a Wake Forest Baptist Medical Center study cited hairstyle maintenance as a reason for skipping exercise? According to dermatologist Amy J. McMichael MD who led the study, the trend is especially prevalent in African-American women who use heat or chemical products to straighten hair.

Even the US Surgeon General herself understands. “If you go out and spend $40 to $50 to get your hair done, you don’t want to go out and get it all sweaty and wet that afternoon before you got to show if off,” Regina Benjamin said at a recent speaking engagement at the Bronner Bros. International Hair Show in Atlanta. “Other ethnic groups would come up and say the same thing. I don’t think it’s limited to African American women.”

One solution that Miss America 2009 Katie Stam uses is a thick cloth headband which holds the hair back during exercise, soaks up perspiration, but doesn’t leave the air crimped as would a traditional ponytail elastic.

Sweaty Bands are a great find! These are fashionable, non-slip, and affordable. Buy yours in the Slimdown With Sandee Store.

 

Former Miss New York and Radio City Rockette Kandice Pelletier relies on dry shampoo to freshen up hair after a workout. The product can come as either an oil-absorbing powder you tap onto the scalp or in an aerosol that sprays an alcoholized version. Both drugstores and department stores sell a variety of brand options today. Using a diffuser to absorb dampness instead of a blow dryer can also maintain a hairstyle into the afternoon’s activities.

Dry shampoo is great for getting your hair back in office shape after the workout. Get yours in the Slimdown With Sandee Store.

 

For body sweat, you probably don’t have time for a full shower, so bring along some portable body wipes or have a quick sponge bath using cold water. Apply some deodorant and/or body powder with a fresh scent.

Athletes love Shower Pill body wipes for that quick after workout freshen-up.

 

More Advice for a Lunchtime Workout

Because the lunch hour is just a limited amount of time, what workouts give you the best bang for your buck (so to speak)? Intensity is key, notes Phil Tyne, director of the Baylor Tom Landry Fitness Center and former conditioning coach for the San Diego Chargers. “Research has shown that even just 15 minutes of exercise can net you nearly the same effects as 60 minutes of working out, if you increase the intensity,” he says. Try an interval program or circuit training program that combines cardio workouts with short bursts of resistance training.

As for lunch, it is best to eat after a workout rather than before. Opt for something light and low-fat, which is easier to digest after vigorous activity. If you have inadvertently skipped breakfast, or if you just need a little energy to get you through a workout, try a small “shot” of a protein shake or an energy bar before you exercise.

To view this entire article visit http://www.emaxhealth.com/1506/lunchtime-exercise-how-still-look-fresh-when-you-go-back-work

     With this information in hand, you are all ready for the mid-day workout! Hope you enjoy trying  fun new ways to use those work breaks!

Ezekial Bread

"Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself." Ezekiel 4:9

     I wanted to share an exciting new food discovery with you, –  Ezekiel Bread!  This delicious new high-fiber piece of my eating plan is 80 calories a slice and low on the glycemic index, only 14 carbs per serving. It’s really a rather amazing concept. Inspired by the Bible verse Ezekiel 4:9, this organic bread product is 100 % flourless and is made of six organic grains and legumes – whole wheat, malted barley, whole millet, whole barley, whole lentils, whole soybeans, and whole spelt  — which are sprouted and then combined together to make a bread.  This process makes the bread more easily digestable as well. With it’s unique combination of grains and legumes it provides a complete protein. Here you have a bread that is nutritionally-dense, high in fiber, contains all 9 essential amino acids, is low in fat, has no Trans Fats or cholesterol, and is  low in sodium.   

   

      As someone formerly diagnosed as being insulin resistant I really try to avoid “empty carbs”.  I know avoiding blood sugar spikes helps me keep from becoming overly hungry, jittery, or having cravings.  In the long term avoiding these spikes can also help me avoid becoming diabetic. As a bonus the high fiber is healthy for my heart. I currently purchase my Ezekiel bread at the local health food store. Because it isn’t full of preservatives the bread is usually sold frozen. I find it to be delicious and have a great texture in spite of this. I often enjoy it with a slice of cheese as “cheese toast” with soup or a salad. It’s also great for sandwiches such as peanut butter or tuna. I have found several recipes for Ezekiel bread online but all are much higher in calories and carbs and seem pretty labor intensive, so I think for the time being I will stick with Food For Life from Annie Kay’s. It was a fab find!