Enjoying Your Food!

One of the things I really worked on when I was on my journey to losing the weight is something I still try to implement.  I enjoy the food I'm eating. Sure, when you change your entire life around and start to eat to live and not live to eat, you might be eating some things that are new to you and or in some ways not all that enjoyable. (Considering most foods out there that make us fat are not the altogether taste good sweet treats.) The important thing for me when I took the step to becoming a better me was to eat and do nothing else. Okay, that sounds bad. No don't just eat, eat, eat, all day. But when it's time for a snack or a meal, I focused on my food. I would even process in my brain about the food I was eating and how it was going to help my body become stronger, more resilient, and healthy. I tried to avoid eating in front of the TV, computer, or anything else that would distract me. Otherwise I mentally wasn't processing that I was eating, so the need to feel like I should eat again sooner than later would arise. Often times, I would even try to justify my eating when I did it that way. Not good.

I really enjoy trying to savor the flavors of my food these days. I remember in the past, there were many times where I felt like I was inhaling my food. In so doing, I gained weight, not even caring about what was entering my mouth. It think that it's fair to say that can be a common thing with obese people. (As scary as it sounds, yes I was obese.) I try to have a large glass of water with me anytime I put food in my mouth. It helps. Again, I try to focus on eating slowly, drinking often during the snack/meal and like I said, tell myself about the good foods that are going into my body and what they will do for me. Now, don't get me wrong....I still eat naughty things and when I eat those things I have learned (I believe a lot of that learning has come from feeding my body and brain with good foods) that they are there for my enjoyment, not as a medication of sorts. I remind myself that I am bigger than the treat, and I am in charge of my body, not the food. I have told my brain that treats and I have become friends. In a good way. You see, I never deprived myself of them on my journey. Yep, I lost 133 pounds eating treats. Not every day, no. But I wanted to enjoy them occasionally and learn how to enjoy them in the proper way, mixed in with the good whole foods I was eating at other times during the day. Learning the balance is the trick. Our brains are trained to perk up when sweets, treats, grease, naughty foods are present. Why? Because that is society and that is what the majority of us have been exposed to. It's what's out there. It's whats most convenient. 

I'm a firm believer though, that if we focus on the good foods we are putting into our mouths and remind our brains often of what a difference they are making, we will naturally fall in love with eating healthy. I know it may sound odd to some, but it's worked for me. In fact I love to eat healthy now. I even order healthy on the menu when I easily could order something naughty for an evening. It comes natural to me. Almost like the roles have been reversed. (Always looking for healthy instead of always ordering what sounds good whether it's good for me or not.) I promise, the more you focus on your mealtime, slowing down, savoring the flavors in your food, and not being distracted, the more food will become your friend instead of your enemy. No, it's not easy, but I promise it's worth it!

One of my favorites! (Pulled Pork Salad)

Yep, and an occasional naughtiness

Food Friday - Tex- Mex Chili

We tried this last week when it was cold and rainy, and it was a hit!


Thick -Tex-Mex Chili

Thick Tex-Mex Chili

1 Onion, diced

5 cloves Garlic, minced

1 Green Bell Pepper, diced

1 T. Jalapeno, minced with seeds

3 c. Diced Tomatoes

1 ½ c. cooked Kidney Beans

1 ½ c. cooked Pinto Beans

1 ½ c. Frozen Corn

2 t. ground Cumin

1 t. Chili Powder

½-1 t. Salt

½ t. Black Pepper

½ t. Cinnamon

1 pkg Soy Crumbles (optional)

1 c. Water or Vegetable Broth

In a 5qt saucepan, sauté onions, garlic and jalapeno over medium heat for 5 minutes. Add bell pepper and continue cooking for 5 more minutes.

Add all remaining ingredients, except soy crumbles, and bring to a boil. Cover, reduce heat to simmer, and cook for 20 minutes. Add soy crumbles and cook for 5 minutes until warmed through. Serve plain or on top of brown rice or whole wheat pasta!

Chocolate Peanut Butter Banana Shake!

I've been perfecting this one for a while now and finally seem to have the right combination, and it's ohhhh SO good! (Like ordering a shake at a hamburger shop!)


What you will need:
1/2  banana (approximately 50 calories as a medium banana is around 100)
1 Cup Chocolate Soy Slender (70 calories)
1 Tablespoon all natural peanut butter (100 calories)
1/2 scoop either vanilla or chocolate protein powder (65 calories)
1-1/2 cups crushed ice (o calories!)
Total = 285 calories.

         Add everything to your blender and blend well.

 It's that simple! Not to mention a great after workout treat. So, if you're a peanut butter chocolate fan, I guarantee this will be a pallet pleaser. Enjoy!

New to Quinoa? Me too!

Seriously, until just a few weeks ago I had never heard of it before - Quinoa?! Pronounced "Keen-wah." Then I started doing a bunch of research and have found out according to Dr. Oz and several other health conscious gurus out there, I really should be eating this stuff. It's a bit hard to describe but it's almost a cross between a pasta and a rice. Why is Quinoa so good for you? In doing some research this is what I found:

 With all the buzz about quinoa these days, you may be asking, "why is quinoa good for you?" Quinoa is very high in protein and has every one of the nine essential amino acids. These nine essential amino acids are the ones that your body cannot synthesize in quantities sufficient to sustain good health, so they need to come from food sources. Qunioa is the only plant-based protien to contain all 9 essential amino acids. Many people think that quinoa is a type of grain, but it's not. Quinoa is actually the seed of a plant related to spinach. Quinoa is also very good in sustaining and supporting cardiovascular health.
Other things I've heard in talking to people about this latest "super food" and why it is a preferred choice with their family:

-Gluten free

- Great source of protein

 - Served hot or cold

- It's used in both breakfast type foods and lunch/dinner recipes

- Cheap

- Easy to make (Like cooking rice)

To cook Quinoa? SO easy. Rinse it well beforehand. Then it's two parts liquid to 1 part Quinoa. For my family of four I usually have made 4 cups liquid to 2 cups Quinoa and it comes out with a perfect amount. Bring to boil. Turn heat to low and let simmer for 15 minutes. Fluff with fork and serve.

 I've made a couple things with Quinoa now and for the most part, I'm fairly happy. First, I stir-fried a bunch of vegetables in garlic and olive oil and served it over the quinoa like a stir-fy. It was tasty and I had cooked the quinoa in beef broth to add a little flavor. The other thing I tried was using the Quinoa almost like a spaghetti noodle. My red sauce was thick and full of ground turkey, served over the quinoa. (Not bad.) People keep telling me, "You can't go wrong with Quinoa. You can serve it with just about everything." Hmmm, anyone have any good Quinoa recipes? 

How Good of Friends are You With Water?

I needed this reminder today....WATER! I know we all know that consuming water is an important part of staying healthy, but water is even more important to those of us who are either trying to lose weight or exercising frequently. Why so much water instead of soda, juice, or any other beverage? Well, first off juice is loaded with sugar, even if you make your own fresh squeezed (which is much better for you).  You'll still need to figure in those extra calories for the day. Soda is carbonated so it adds a whole new twist to the mix and can cause bloating, water retention, and the urge to crave other types of sweets. If a soda a day is your treat, have at it. Just be careful and drink it in moderation. Then there is the water. The GOOD STUFF! Most people exist in a chronic state of dehydration, and this affects digestion, fat metabolism, and ability to accurately estimate hunger levels. Who knew?  Incorporating smart hydration techniques into your day can contribute to weight loss. Adequate hydration boosts your energy level so that you can move more and experience a greater calorie burn. Water and hydrating also helps you feel full and teaches you to eat when you are hungry, not thirsty. Staying hydrated maximizes your calorie-burning potential and even a 1 percent dehydration level can slow your metabolism. All the more reason to drink water, right? It is recommended that the average american drink 2.5 liters of water per day. Honestly, water hasn't been a huge issue for me and has often times been my beverage of choice. I do however sometimes struggle with making sure I get enough. I've even had to get creative. Take a look!

So this is what I drink out of when I'm at home and puttering around the house.

These are my choices for when I'm headed to the gym. 

How about this adorable drinking device?! I love it and it sits on my desk at work. 

Whatever it takes.....get creative! And on a side note - if your urine is not pale yellow or clear, it's a good indication you are not drinking enough water.

Another option is to add a little flavor here and there. (My Aunt Shannon got me going on this one when I was there for a visit last summer.) It's called MIO. It's a perfect water enhancer with flavor minus all the extra sugar. Not to mention it doesn't have all the "no no's"  other sweeteners like Crystal Light have. So, if you're up for spicing things up or just need that little extra boost to get your water in for the day, give it a try. I promise you won't be disappointed. My favorite flavors are the fruit punch and berry pomegranate 

Happy Hydrating!

P.S. I know you always seem to see me in workout garb, but that's a big part of who I am and who I've become on this journey. 

One of My New Favorites!

One of my favorite treats is Greek yogurt with granola! In the past, I've resorted to buying a low-fat strawberry granola at my local grocery store. It seemed to have done the trick and added that little extra crunch I so love in my yogurt. Recently, some good friends of ours had us over for dinner and Wendy, my friend, is an AMAZING cook. (She makes croutons, goodies, and several other things I've stole recipes for over the years.) We happen to get on the subject of granola and low and behold, she makes that from scratch too! Not only is it so tasty but it's much healthier than the stuff you'll find in the stores, and it has way less sugar. (I like this!) So here it is:
Wendy's Amazing Granola:

1/3 cup olive oil  (630 calories)

5 cups of oats (1500 calories)

1/3 cup honey (320 calories)

3/4 cup of brown sugar (580 calories)

1 cup almonds (953 calories)

1 cup craisins (340 calories)

2-3 Tablespoons of flax seed (90 calories)

1/2 teaspoon of salt

1 teaspoon of cinnamon 

Total 4,413 calories total. (Don't panic yet!)

It makes 9 cups of granola at 490 calories in a cup.

122 calories in 1/4 cup of granola

163 calories in 1/3 cup of granola

245 calories in 1/2 cup of granola

Put the brown sugar, honey, and oil in the microwave and melt together.

Add in your oats, almonds, salt, cinnamon and flax seed. 

Mix well and then spread onto a slightly greased cookie sheet. Bake at 375 degrees for 10 minutes. 

Remove from oven and stir in craisins. Let cool. 

Thanks Wendy!

Honestly, this is SO easy and takes almost no time at all to make. I know you might think it has a lot of calories but no surprise, granola usually does. The benefit of this verses your store brand is that the calories are coming from a good source - nuts, oats, and grains. Not to mention, it has half the amount of sugar that most granola has. Also, you really don't need much to make a good filling snack or added crunch to your yogurt.

Not only has it become one of my favorites, but my family seems to like it too. My son likes to eat it by the handfuls!

FYI on my yogurt of choice. I'm pretty picky about my yogurt as I tend to like it thick and creamy. For the longest time I was hooked on Dannon's Greek yogurt. Now, it seems as though ZOI honey flavored Greek yogurt and I have become friends. (So good!) Oh, and shall I mention, I always try to eat my yogurt and granola with my U-Swirl (frozen yogurt shop) spoon. Not sure why, maybe because it's like having a treat!

Normal, Regular, Everyday Food....

"Paige, can you just tell me exactly what you eat everyday? I want to eat just that for a month and see if I can lose some weight!" Yes, this is what I get several times a week! The problem is losing weight is a very personal journey, especially when it comes to food choices. I eat what I do because it tastes good, I enjoy it, and I picked it out myself. Not to mention, it changes from time to time. Once you decide on how many calories you're going to be consuming, then start making choices from there. I think of it like a game. I will tell you though, for the most part I know first thing in the morning what I'm eating for the entire day. I've already made those choices, have things mapped out, and I stick with it.  Obviously there are times when dinner is eaten out or other things may come up, but it's not often I don't know that ahead of time and will have planned for it.

Just to appease a few of you, here are a couple of sample menus: The first one I will share is from a while back. The second one is what I seem to be enjoying these days.

Menu #1

Breakfast: 2 egg beaters with 2 tablespoons salsa

                1/2 cup Quaker Old fashioned Oats

                1/3 cup mixed berries (I put them in the oatmeal.)

Morning Snack: 1/2 Cup Vanilla Yogurt

                         1/4 cup low-fat strawberry granola

Lunch:  1 whole wheat sandwich thin

            3-4 0z turkey breast

            1tsp of either mayo or a Greek yogurt dip I love from Costco

            Lettuce

            1 cheese stick

Afternoon Snack:  1/2 Cottage Cheese

                            10 Red grapes

Dinner:  4 0z baked chicken or turkey burger (patty only)

             2 cups broccoli

             4 oz baked sweet potato

             1 pad real butter

Bedtime Snack: 1/2 cup cottage cheese or a cheese stick

Menu #2 

Breakfast: 1 cup Kashi Go Lean Crunch

                 1/2 cup of nonfat milk

                 1 cheese stick

or 

                 Spinach Smoothie

Morning Snack: Cliff Z bar (chocolate fudge or cookie dough)

Lunch: 1 whole wheat sandwich thin

           1 Tablespoon of peanut butter (Smart Balance)

           1 small Apple

Afternoon Snack: Vanilla Greek Yogurt

                            slivered almonds

Dinner:   (Chef Salad)

               spinach

               grilled chicken

               hard boiled egg

               Feta cheese

               peppers

               Balsamic vinaigrette
Bedtime Snack: 1/2 cup cottage cheese or a cheese stick

I aim for around 1350 - 1500 calories a day.

*Depending on where my calories are at, I always keep nuts on hand to add a few extra calories to my day if needed.

Again, this is just a sample and I eat many other things I seem to enjoy. Please remember though, in order to lose weight and keep it off, you need to be selecting the foods you enjoy! It's not a diet, it's a lifestyle, right? I'm just wanting you to see that people do lose weight, large amounts of weight, just eating regular, normal everyday food in moderation. It's so doable. The biggest obstacle is just deciding to do it! 

80% Nutrition - It's That Simple!

Did you know that it doesn't matter if you work out 7 days a week and feel like you're killing yourself to get healthy and take the weight off? Have you ever said to someone that the way you are is because other people in your family have a weight problem or that it's genetics because you've been fat your whole life? (I know I have.) It is true that genetics will play a role in your weight loss program, but it’s not the key. 80 percent of your weight loss program should be focused on what you put into your mouth - nutrition. Nutrition is far more responsible for creating your shape and your health than you ever could have imagined.

The healthy, beautiful body equation for lasting fat loss is 10 percent genetics, 10 percent training, and 80 percent nutrition. No, there isn’t a typo in that formula.  80 percent nutrition is correct, and it’s logical if you take a moment, step back, and really think about how nutrition affects your entire system.

This was a bit of a foreign concept to me in the beginning.  I'd always had the understanding that if you wanted to lose weight and get healthy, you needed to eat less and exercise more. I've learned that's not always the case. When I first started on this journey, Jacob told me that for the first 1-2 weeks we were only going to focus on what I was eating and he was not even worried about the exercise part of the puzzle. In fact, the gym was off-limits! Since when does a trainer tell you not to go to the gym? I realized after setting out to make this change, that in order for it to be a lifestyle and something that lasted forever, meaning lasting fat loss and 80% of it was that key component of nutrution, I needed to spend some time focusing just on that and how it would play a key role in my success. The good news is, I lost weight those first couple weeks - 11 pounds to be exact. 

It's amazing how much your thought process changes and the things you put in your mouth change when you're educated just on how the body works and what it likes and needs in order to run like you want it to. It's also been a great comfort along my journey to know that if there is a day when life gets away from me and I don't get that workout in that I was hoping for, as long as my nutrition is on track my body will maintain its progress. When I have those days I remind myself, "It's okay. 80% of this is nutrition Paige." And then I keep going in hopes that the next day will allow me to get back to my routine.

Here are some of the things I've worked on and have learned make a huge difference in my day:

1. Eat within the first hour of waking up in the morning, even if it's something small.  Your body's metabolism needs to get started for the day.

2. Eat every two to three hours throughout the day. (Eat smaller portions or I like to call them Mini Meals.)

3. Eat a small snack (protein) before heading to bed. This way your metabolism doesn't completely slow to a crawl in the night as you sleep. (I know, everybody says don't eat at night but don't panic. This was new to me too but it works!)

4. Enjoy your food! While eating fresh vegetables, lean meats, whole grains, and low-fat dairy products might be close to 

a religion for some people, they may not be the only food products you want to consume while on earth. If you enjoy things like chocolate, cookies, or chips, there are ways to build those treats into a healthy eating plan without feeling like you've committed food sins. The 80-20 rule applies to eating, I believe. If you eat nutritionally dense foods 80 percent of the time, 20 percent of your diet can take a diversion to treats without significant negative consequences.

5. I always try to grocery shop on the outside perimeters of the store. That's where all the good food is. Stay away from the aisles as much as possible. They are full of processed foods that do nothing but haunt you.

**Just think, follow these few helpful hints and you'll have energy like this:

Yes, me playing on a trampoline! Something I never thought I'd be doing. The best part is...it was SO fun!