Tony Horton 10-Minute Trainer

Week 13 (Nov 11-17): Beat the Holi-Daze!

This week starts the second Facebook challenge and this time the challenge is to "push play" for a BeachBody exercise program.  So, I'm back at it with Slim in 6!  Plus, in the last challenge I won a raffle for RevAbs that I'm excited to try.  On day one I only did 10 minutes SI6 but I did get in more water and also took a walk with the mini-me and the dogs.  After a long work day, I'm headed to bed awfully late so here's hoping I "push play" in the morning...

Clean Eating Thanksgiving Feast

All of this food is most certainly an overload of calories!  But it's Thanksgiving and I WILL indulge in my favorite foods and not feel the least bit guilty!  What I can do is clean up the recipes so that I can feel good about what I am putting in my body, regardless of the calories.  Here's the menu: 

Breakfast
Turkey Sausage or Low Sodium Bacon
Pumpkin Spice Pancakes or Gingerbread Waffles with Pure Maple Syrup
Fried Eggs
Pumpkin Spice Latte or Coffee with Pumpkin Pie Creamer
Or something light such as Granola and fresh fruit in milk

Lunch
Sausage Balls
     Clean Eating Bisquick Mix
Spinach Salad
     Olive Oil, Apple Cider Vinegar, Fresh Garlic, and Cracked Pepper Dressing
     Clean Eating Ranch
     Clean Eating Vinaigrette
Butternut Squash Soup or Butternut Squash Soup with Coconut Milk 

Dinner
Oven Roasted Turkey
Cornbread Stuffing
     Clean Eating Cornbread
Gravy
Green Bean Casserole
     Southern Style Green Beans
Vegetable Casserole
     Substitute 2% Fage plain greek yogurt instead of  mayo and sour cream
     Substitute these Baked Cheese Crackers instead of Ritz
Sweet Potato Casserole
Butternut Squash, Apple, Cranberry Bake
     Substitute whole wheat pastry flour and honey or agave instead of brown sugar
Cranberry Sauce
Dinner Rolls

Dessert
Pumpkin Pie, Pumpkin Cheesecake, Pecan Pie, Apple Pie, Cherry Pie, or Blueberry Pie
     Clean Eating Pie Crust
     Whipped Cream
Fudge

Drinks
Apple Cider
Egg Nog

3 Day Detox

Green Smoothie Recipe

1.5 c 2% Fage greek yogurt
1.5 c silk vanilla soy milk light
4Tbsp flax seed
1 medium banana
10 strawberries
1/2 c blueberries and raspberries
1 cup spinach
30 crushed almonds
1/8 c honey

Yields three 1.5 c servings - approximately 325 calories each.  Freeze in ice cube trays and thaw single serving (1 ice cube tray) in a large cup overnight in the fridge.  It will be the perfect consistency for breakfast.  In the morning, thaw a second serving for lunch. 

Breakfast
1 green smoothie
1 cup green tea (w/splenda or truvia)

Lunch
1 green smoothie
1 cup green tea (w/splenda or truvia)

Snacks - 1 AM and 1PM
Fresh fruit bowl - apples, grapes, melons, tangerines, etc.
Raw or roasted veggie bowl - broccoli, carrots, celery, etc.

Dinner
Spinach salad with sunflower seeds, veggie assortment (tomato, red onion, bell pepper, broccoli) and lean meat (grilled chicken, salmon, tuna steak) dressed with a homemade light tasting olive oil, apple cider vinegar, fresh garlic, and cracked pepper dressing.

Water - Aim for at least eight 8oz cups.  Carry a large water bottle everywhere you go!  Mine is 24oz and I aim to fill it up 3 times.

Week 12: November 4-10

Well, we've reached the end of the FB eat clean and get fit challenge.  I am no longer on an exercise program but I am getting purposeful movement through playing at the park, walking or biking the neighborhood, and keeping up with house and yard work.  I am no longer tracking calories but am conscious of my portion sizes, I read nutrition labels, and I am making smart choices and healthy modifications to my favorite foods.  I haven't given up anything I love - my morning latte, an occasional cookie or chocolate, mac n cheese, pasta, sweet tea (half sugar), even an occasional regular soda!  I enjoy the foods I eat and never feel like I am dieting.  I have even conquered emotional eating!  Bonus:  I have reached 164.5lbs!   I logged 168 back on Sept 8 then didn't lose any weight until Oct 21 when I finally reached 167.  In the last two weeks I have lost another 2.5 lbs! I don't know why it's taken so long or why these 2.5 lbs have been so effortless but I'll take it!  2.5 more lbs until I reach my first goal! Maybe the 3 day cleanse will get me on my way!  I'll post my meals soon...

Superfood Slimdown

Last week, The View did a segment with Dr. Lindsey Duncan, a naturopathic nutritionist.  He says that these superfoods make it extremely difficult to NOT lose weight:

Caralluma Fimbriata is a plant (cactus) used India in times of famine.  You can take this in a capsult form.  It stimulates a signal to the hypothalumus to tell your brain and body "I'm not hungry".

Raw Green Coffee Beans from South America has chlorogenic acid which stops the body from absorbing sugar in the bloodstream.  Skinny Coffee can be found in grocery stores or you can take capsule form.

From Africa, the Moringa tree tea or capsules gives the body energy.  Plus it has lots of iron, protein, and calcium.  Drink this and your bloodsugar goes down and your energy goes up!

Raspberry Ketones (in capsule form) are the "great fat liberator".  Body builders use this to lose the last 5lbs.  This causes fats to be released into the body and the body burns it as energy.   
      
And then of course, Dr. Oz recommends an Indonesian plant, Garcinia Cambogia (HCA), to burn fat.  One viewer suggested Citrimax Plus Chromium at the Vitamine Shoppe - Garcinia Cambogia Extract(Citrimax)(Fruit Rind) 1500 Mg Standardized To 50% (-) Hydroxycitric Acid (Hca) 750 Mg -- plus Chromium(Chromax)(As Chromium Picolinate) 200 Mcg.  The HCA extract works by blocking fat (actually inhibiting an enzyme that turns carbs into fat) and suppresses the appetite by increasing serotonin levels.     

Weeks 9-11 (Oct 14 - Nov 3)

While I've fallen off the blogging wagon, I have held tight on the diet and exercise wagon.  In the last 2 weeks I have logged just 7 miles or 14,000 extra steps between walking, playing at the park, running around with my clients, and cleaning the house but some is better than none!  I've done well with eating, including avoiding emotional binging through a tough patch.  AND I've finally reached 166 lbs - 1 lb less than my actual pre-pregnancy weight!  I still have 4 lbs to go for my first goal (162 lbs) which is what I weighed entering the 2nd trimester after 1st trimester morning sickness and nausea.  Thanksgiving is going to be tough but I refuse to gain back this weight!   I've already started researching healthier options to the traditional dishes that my family enjoys.  Happy halloween and wish me luck so that I don't overindulge on all this candy that my daughter will be bringing home tomorrow night!

My next challenge before Thanksgiving is kind of a 3 day detox - taking the Shakeology cleanse idea to a more manageable level.  Green smoothies with added protein and fiber for breakfast and lunch, fruit and veggie snacks, and salad with chicken or fish for dinner.  Plus no added sugars or dairy.  I think my biggest challenge will be skipping my morning latte!  I also need to really crack down on water intake and give green tea another try.  If it works, I just might try it again AFTER Thanksgiving to purge my system after overindulging!  I won't even begin to kid myself that this won't happen - I'm southern and my mom and I both love to cook and eat!

Dr. Oz's Miracle Products

Coconut oil - eat fat to lose fat!  Use it on your skin and hair too.  Replace butter with coconut oil on your morning toast, use it in your pan in place of regular oil, or use it to make popcorn. This healthy fat helps keep you full for longer.  It also gives you instant energy and fires up your metabolism.  AND it isn't stored as FAT in your body - most of it is burned off!  Look for virgin coconut oil and avoid partially hydrogenated ingredients.

Chia seeds - expands in your stomach to keep you full!  Look for whole or raw chia seeds.  Take 2 Tbsp after breakfast and lunch.  Find it at healthfood stores.

Tart cherry juice - provides natural melatonin to end insomnia!  Helps release serotonin when you are stressed.  Great for interrupted sleep or not sleeping long enough.  Look for Montmorency.  Drink 8oz per day or 1oz of concentrate mixed with 7 oz water or 1/4 cup dried tart cherries.

BB (beauty balm) cream - 5 products in 1!  Primer, foundation, moisturizer, sunblock, anti-aging serum.  Look for vitamins A and C, hyaluronic acid, and sunscreen in the ingredients.  Find it in drugstores.

Week 8 (Oct 7-13): A New Exercise Goal

I have a new exercise goal!  I needed a new exercise wagon to hitch a ride on, so here it is:  Over the next 12 months I will log 625 miles or 1.25 million extra steps.  For the first 3 months, I will log on average 1 mile or roughly 2000 steps daily (based on the average person's stride of 2.5 feet).  That's 84 miles by new year's day!  For the next 3 months, 1.5 miles or 3000 extra steps daily (133 miles total).  For the next 3 months, 2 miles or 4000 extra steps daily (180 miles). And for the final 3 months, 2.5 miles or 5000 extra steps (228 miles).  I came up with this idea for 2 reasons: 1. Biking or walking around the nieghborhood is an activity I am more likely to keep up long term and 2. I can count basically any activity using my step count - if the weather is bad and I choose a workout video, or if I have errands/chores to do, or if I just go to the park with my daughter.  Coincidentally, if I walk all 625 miles I will burn approximately 62500 calories which will equate to about 18 lbs - exactly the weight I have left to lose!  Wish me luck!

Week 7: Overwhelmed with Information

By now, we all know about "organic" and have our own opinions over whether we find organic beneficial or not.  Maybe we buy organic milk and apples but we don't worry about our melons, potatoes, or eggs.  Whatever your opinion, we all know that organic is expensive and sometimes that is the bottom line.  Sometimes we just buy fresh produce and say that's better than no produce at all.  I'm on THAT bandwagon.  BUT, we also grow some of our own veggies in our very own pesticide-free backyard garden.  That's how we make organic affordable for our family.  Now, something we know less about is GMOs (genetically modified or engineered organisms and foods).  It's something I'm beginning to research.  So far, I'm finding myself highly overwhelmed by all the information, or lack thereof as GMOs are not labeled on any products.  The only way to know if a product is GMO free is if you see the Non-GMO Project label which indicates that a product is verified as GMO free.  Problem?  I don't even recognize the brands that are listed on the Non-GMO Project website.  Which means that we have no foods in our entire house that are recognized as GMO-free.  What is this stuff doing to our bodies?  Nevermind it is making us fat and bloated, but it may be causing liver damage and even cancer as evidenced in rat studies.  I'm finding myself full of anxiety about what I'm putting in my body and what I'm feeding my family.  I'm also finding myself feeling defeated because we can't possibly eat organic or even GMO-free without breaking the bank.  What hurts most?  The products advertised to us as "healthy" options for our kids - Chex and Kix cereal for example - are on the list of products containing GMOs.  We are willingly feeding this stuff to our kids and we think we are doing something good for them.  I'm nearly in tears.  I don't often get on the bandwagon of becoming scared of these kinds of thing but THIS scares me. 

More to come...  

Week 6 (Sept 25-Oct 1) - Hanging on by a Thread

I'm barely hanging on.  A couple weeks off and I feel like I'm starting over - needing to detox from all the bad foods, feeling dehydrated from being out of the routine of guzzling my water post workout, procrastinating getting any exercise.  Truthfully, I haven't put any real effort into exercise lately.  I'm moving my body but I'm not getting much purposeful exercise and definitely not getting my heart rate up.  I'm keeping up with some of my healthy habits.  I have been continuing to shop the farmer's market and keeping healthy foods nearby, eating a healthful breakfast and lunch, and keeping my water bottle with me at all times.  I have to remember to reinforce myself for those positive steps and stop punishing myself for all the other stuff.  Any effort is a step in the right direction.  I check the scale tomorrow and I dread seeing the number.  Will it be up?  No change?  Certainly not down.  Deep breath... 

Tomorrow starts a new week and I've got to get back on track - this thread I'm hanging on by is about to snap!

Week 5 (Sept 18-24): Falling Off The Wagon (Again)

Sometimes life just gets in the way.  One thing I have to learn is that I have to stay on the wagon no matter what life throws at me.  This week it was my mother visiting and my daughter's 2nd birthday; next week who knows what!?  A friend posted this today: "Do not trade what you what most for what you want right now."  It reminded me how much I really want to get healthy - more than I want another slice of that Elmo cake.  Back on the wagon tomorrow - diet AND exercise!  Maybe I should invent a safety harness for this so called "wagon" everyone keeps falling off of.  Bet I'd be a millionaire overnight!

Tomorrow's a new day.  No matter how many times you fall, you haven't failed until you stop getting back up.  I will not fail myself or my family.  I CAN do this.  I WILL do this.

Take Care of your Body

This week on the Dr. Oz show: Did you know your thyroid converts fat to energy. Feed your thyroid right!

A healthy thyroid: popping balloons with a pin. An under active thyroid: popping them with your bare hands:-/  Where balloons = fat cells.

Take your temp under your tongue before you get out of bed in the morning. After a week of this, find your average. If it's less than 98.6, you may have a sluggish thyroid.

 Feed your sluggish thyroid with iodized salt and selenium rich food. Kosher salts do not have iodine. Selenium is found in mushrooms and brazil nuts.

Our liver's job is to detox our body from the sugary, fatty foods we consume. When we feed it too much of these foods, it's job becomes very difficult and it can't filter the good from the bad. Feed your liver WATER and antioxidants. Also eat bitter greens (regular spinach, arugula) and cruciferous veggies (broccoli).

When your heart is stressed (pumping harder due to cholesterol and clogged arteries) it actually enlarges. Feed your heart DHA Omega 3s and at least 2 servings of soluble fiber daily. After age 40, take 2 low dose aspirin (ask your doctor first) with an 8oz glass of water (half before half after the pills).

Your intestines know when you're stressed and cannot work properly. Feed your intestines PREbiotics (food for the bacteria) AND PRObiotics (healthy bacteria). Eat bananas, whole grains, honey, garlic, onions, and yogurt.

Farmer's Market

Check out this week's loot - just $10!  I'm working my way up to buy more and more each week.

A Little Inspiration

A friend posted this on Facebook today.  It hit a nerve.  "Make time for exercise...You need it as much as the people around you need you to get it."  I do not like exercise.  It doesn't like me.  But I LOVE my family and they need me to be healthy.  Exercise is part of a living a healthy life.  So as much as I dislike exercise I need to move it up on my priority list.  Starting today, exercise is a priority and not an after thought.  Exercise cannot be an "IF I feel like it" decision.   

 

Tips

I want to share some tips that I am taking to heart from the Facebook challenge group that I'm participating in this fall:

Take your measurements!  Weight is not always the best indicator of the improvement of your health.  By that same token, neither are body measurements.  Be sure to find out your resting heart rate, blood pressure, and any other numbers that you are concerned about.  The most common measurements include the chest, biceps, waist, hips and thighs. You may also wish to measure your neck, forearms, and calves.  When measuring, keep the tape (or string) just tight enough to keep it from sagging and keep your muscles relaxed.  You should measure around the largest part of your chest (including your breasts), midway between your shoulder and elbow (bicep), the narrowest point of your waist (typically about 1 inch above your navel), the widest part of your hips (around the largest part of your butt), and the area of your thigh with the widest circumference.  I use a flexible measuring tape but you can use a piece of string and then measure it with a standard measuring tape.     

Keep youself in check by using smaller plates, reading ingredients, nutrition labels, and serving sizes, and tracking your food and exercise.  Plan your meals ahead of time either day by day or for the week.  If you don't need it, don't buy it!  Buy foods you know you will eat and that you know are health(ier) options.  Prep your food when you return from the grocery store.  It's easier to grab fruits and veggies that are already chopped and washed.  If you have to spend time prepping before you eat, you're more likely to just grab something less healthy from your pantry.  Arrange your pantry and fridge so that the healthier options are eye level. 

I carry around a 24oz water bottle everywhere I go - the grocers, my home gym, walks around the neighborhood, the park, EVERYWHERE.  I never have an excuse for not drinking water. 

Break up your overall goals into smaller, attainable goals to meet along the journey. 

When you've had a particularly bad day of unhealthy food choices and little exercise, don't beat yourself up.  Own the decisions you made today, move on, and make better choices tomorrow.  Better yet, even if you made unhealthy choices on just one meal you can still commit to make better choices at your next. 

Week 4: Find Yourself a Challenge Group

Week 4 (Sept 11-17): This week starts the clean eating and fitness challenge sponsored by my friend Barefoot Fit Jess on Facebook. So I took all my measurements. It was a bit daunting but I'm glad I did it.

Neck: 13.5"
Chest: 36"
Bicep: 12.5"
Waist: 32"
Hips: 42"
Thigh: 24.5"
Calf: 16"
Weight: 168lbs
Body fat: 30% (which is less than the high end 33% for acceptable healthy body fat percent for my age as described by HealthyForms.com)
Waist to Hip ratio: 0.76 (which is less than the high end 0.80 for acceptable healthy ratio as described by HealthForms.com)
Waist to Height ratio: 0.54 (which is slightly higher than the high end 0.50 for acceptable healthy ratio as described by WebMD.com)
Body Mass Index: 28 (which is considered overweight, a good bit higher than the high end 24.9 for acceptable healthy BMI as described by WebMD.com)
Resting Heart Rate: 72 beats per minute (which is the high end of "just fine" as described by Buzzle.com)            The first week of the challenge I haven't put in my full effort. I did a couple days of slim in 6 ramp it up, then fell off the exercise wagon again. I have continued purposeful movement - walking and playing at the park but nothing that really gets my heart rate up or challenges my body. My (southern cooking) mom also came into town so I've half fallen off the clean eating wagon too. Doing good during the day but dinner is certainly not clean!

Week 3: Serious Procrastination

Week 3 (Sept 4-10): I'm already in the middle of week 3 and I've only completed one workout so far. That means I have 4 more to go in the next 4 days. I'm a sucker for putting things off until the last minute. Of course, I have still been doing a good bit of cleaning and burned about 400 calories on Tuesday just from doing that! AND (bonus) the scale read 168 today! 168! That's 2 pounds in the last 2.5 weeks. Ok, nothing to brag about BUT I've been down to 165 in the last few months and gained back 5 lbs because I stopped keeping my food diary so 2 lbs is a big deal to ME! 6 more pounds until I reach my pre-pregnancy weight! And let me tell you, this is the easiest "diet" I've ever done. I'm not starving (1700 calories for goodness sake) and I'm not depriving myself of my favorite foods - making a few minor adjustments and controlling my portions maybe, but not depriving myself. Seriously, if you aren't already, get yourself a food diary (MyNetDiary). If you don't have a smart phone, get on the computer. If you don't have a computer at home, get yourself a paper notebook. Secondly, just MOVE your tush. Seriously. I can't say I've "enjoyed" Slim in 6, but I can tell you that it's a good place to start for someone who is a self-proclaimed sugar addicted couch potato who hasn't done any real exercise in FOREVER! It starts out slow and you are supposed to "master" the first routine ("Start It Up") before moving on to the next ("Ramp It Up"). There are on screen reminders to breath, watch your form, take a break, and try alternate moves (if you're not ready for the on screen moves). It's EASY, unless you have bad knees - there are lots of lunges/squats. Speaking of, I've been doing those all wrong. Did you know correct form is to stand feet shoulder width apart, back straight, THEN you stick out your butt (i.e. tilt your hips to the wall behind you), and when you squat your knees shouldn't pass your toes. Do you know HOW EASY a squat is when you make that one adjustment to your form? Why did noone ever tell me to tilt my hips? Anyway, during these workouts you are moving constantly. You are getting your heart rate up then back down a bit - like interval training. I have yet to need a break during the aerobic portion of either Start It Up or Ramp It Up. There's 20 minutes of aerobics both in Start It Up and Ramp It Up. Don't give up! The first day of Ramp It Up, I gave up on the aerobics at 19ish minutes. I just couldn't keep going but low and behold there was only 1 more minute - ONE! I lied before, my arms needed a break! You move your arms A LOT! And my arms are W.E.A.K. weak! No problem, just put your arms on your hips and keep moving. JUST MOVE YOUR TUSH! Just try it for 6 weeks. It's 6 weeks of your life - you CAN commit that long. I CAN commit that long! 2 lbs y'all! Even if I only lose 6 lbs it's better than 0. Besides, 6 lbs in 6 weeks is good, steady, healthy weight loss. And nevermind the weight, my body is already changing. I'm excited to take an after shot at the end of this 6 weeks to see the difference. **Last day of my week 3. I did not finish my 5 workouts though I did complete just the aerobic portion one day and the aerobic plus my own abs/legs/arms routine on another day. I also cut grass for an hour one day and I'm heading to the basement for the last workout of the week right now! This is also the first day of the Facebook challenge group. Until next time... 

Week 2: Getting Back on the Wagon

Week 2 (Aug 28 - Sept 3): I went back to the Start It Up plan for 1 day and decided I wasn't getting a good workout. The next day I tried the 45 minute Ramp It Up part of the program and WOW that kicked my butt. I could only complete the first 20 minutes of aerobic exercise, 5 minutes of the abs, and 2 minutes of stretching/cool down. I figure 27 minutes of pushing myself was better than 25 minutes of just going along easy. I haven't been back to the video yet (THREE DAYS)! I guess I pushed myself too hard too fast. Even though I have continued to clean the house (I mean DEEP CLEAN the house) I WILL BE back on the wagon today. I only have 3 more days to get my workouts in this week and I am shooting for 5 workouts per week to start with. That means I have to get in my workouts everyday for the next three days - on a 3 day weekend while entertaining my toddler AND the husband is out of town!!! I need to work on some "rewards" for meeting my goals - new workout clothes or shoes maybe??? No weight loss yet but my stamina for exercise is increasing so I'll take that as an improvement. *Yes I DID follow through and get back on the wagon. Completed the first 20 minutes of Ramp It Up aerobics routine and completed ALL of the ab and stretching/cool down routine! I even had Lillie watch me and she imitated some of the movements. I think it's good for her to see me being active. **Took another day off, but pushed myself to finish ALL of Ramp It Up on my last workout this week. That was 20 minutes of aerobics, 20 minutes of arms, legs, and abs, and 5 minutes of stretching/cool down. My daughter and I have gone to the park everyday this week. We play a "find the color..." game with the map of America on the black top, running to each color and hopping on it. Lillie LOVES it and it gets our heart rate up for few minutes anyway:)

Week 1: It's Only the Beginning

Week 1 (Aug 21-27): Started Slim in 6 Start It Up this week. The first few days of the 25 minute workout got my heart rate up, had me breaking a sweat, my arms were getting tired from the workout, and my abs were sore afterwards. I participated for 5 days in a row. By the end of the week I was no longer feeling my heart rate getting into the "weight loss zone" and my abs had recovered, though I was still breaking a sweat during the workout and my arms were still getting tired. Took two days off from "exercise" due to feverishly cleaning the house. Apparently that burns a ton of calories! I also started my MyNetDiary food dairy again after a few months hiatus. I am tracking my sugar intake as well as calories in and calories out. Did you know the recommended daily sugar intake is now a mere 20 grams for women, 35 for men, and 12 for children?

My Most Common Meals

Example Meals - While some of these meals aren't completely healthy or "clean" they are healthier and cleaner choices than I've made in the past. These are choices I can live with forever, not just for a short term "diet". That's the key! My MyNetDiary calorie plan is 1779 calories daily at my current weight and mostly sedentary lifestyle. My personal goal for now is to stay under 60g of sugar daily - still 3x the recommended amount:( But believe me it's a big deal when my average before I started this journey was around 100g daily. I am also aiming to consume at least 1 water bottle full (24oz) of water daily. I know that doesn't even begin to be enough, but considering my diet previously consisted of seriously sweet tea (I am from the south afterall) and before that full calorie soda I figure I'll start small and work my way up. I have kicked the soda habit some time ago. I will occasionally drink a 12oz soda (generally no more than once a month) and I have an 8oz glass of sweet tea (with half the amount of sugar - 24 cals, 6g sugar) as a "snack" on occasion (1-2x per week).

 

Breakfast

*First and foremost COFFEE with 1 tsp sugar, 2 packets sugar substitute, and approximately 2oz Silk Light Vanilla Soy Milk (36 cals, 5g sugar) (or with a lighter calorie meal Iced Coffee with 6 oz 2% milk for 100 cals, 12g sugar) with one of the following meals:

• 6oz Plain Greek yogurt with 1/8 cup homemade granola (oats, coconut oil, honey, crushed almonds, a little wheat flour baked in the oven), fresh fruit, and 1 tsp honey (260 cals, 19g sugar)
• 1/2c Oatmeal with 1tsp butter, 1tbsp brown raw, and ground cinnamon (224 cals, 10g sugar)
• 1 Fried or scrambled egg, 2 slices bacon, toast with butter and sugar free jam (291 cals, 2g sugar)
• Natural peanut butter on whole wheat mini bagel (195 cals, 4g sugar)
• Whole wheat mini bagel with greek yogurt (instead of cream cheese), honey, granola, and fruit on top (200 cals, 14g sugar)
• Omelet with 2 eggs, spinach, tomato, cheese, peppers, onion, and mushrooms (334 cals, 5g sugar)
• Avocado smoothie with silk vanilla light milk, coconut, and fruit of choice (optional protein powder) (345 cals, 17g sugar)
• Fiber One muffins (blueberry or apple cinnamon) (160 cals, 14g sugar)
• 3 small pancakes with fruit and 1 tsp each honey topping (360 cals, 26g sugar)

Lunch

• Greek Salad with feta cheese, olives, salad peppers, red onion, tomatoes, cucumbers, real bacon bits, and homemade dressing (light tasting olive oil, apple cider vinegar, and fresh minced garlic) (300 cals, 6g sugar)
• Spinach wrap (those green tortilla shells) with leftover meat from dinner, whatever veggies are in the fridge, a little cheddar cheese, and ranch dressing (452 cals, 4g sugar)
• Homemade brocoli alfredo (300 cals, 5g sugar)
• Pasta with sauteed mushrooms, peppers, and onion (300 cals, 1g sugar)
• Whole wheat sandwich bread with slice of avocado, laughing cow cheese spread, and slice of bacon (250 cals, 5g sugar)

Snack

• Homemade trail mix (1tbsp dark chocolate morsels, 10 almonds, 1/8c dried cranberries) (185 cals, 16g sugar)
• Celery with PB and Raisons (160 cals, 13g sugar)
• 10 baby Carrots with 2 tbsp Hummus (70 cals, 5g sugar)
• 4 Whole wheat crackers with 1 tbsp hummus (100 cals, 2g sugar)
• String cheese (80 cals, 0g sugar)
• 1/2c Edamame steamed in pods (100 cals, 1g sugar)
• Frozen yogurt (homemade with plain greek) with fruit and 1 tsp honey (110 cals, 14g sugar)
• 3/4 c Mixed fruits (whatever is in the fridge) (100 cals, 18g sugar)
• 1/8 cup Guacamole or 2 tbsp salsa with 12 (or 9 with guacamole) whole grain tortilla chips scoops (145 cals, 1g sugar)

 

Dinner

• Grilled Salmon (olive oil, cracked pepper, and garlic), grilled asparagus (olive oil, cracked pepper, and garlic), and homemade wheat bread with a little butter, mozzarella cheese, and fresh garlic toasted on the grill (550 cals, 5g sugar)
• Brown rice, mexican corn black beans and peppers with salsa, sour cream, and cheese (390 cals, 3g sugar)
• Crockpot beef or pork roast (3 oz) with celery, onions, and potatoes, plus carrots (honey, brown sugar, and butter made especially for my husband and daughter) (521 cals, 17g sugar)
• 3 oz Steak and veggie kabobs (5 cherry tomatoes, 5 red potatoes, bell peppers, mushrooms, onion, and pineapple) (422 cals, 15g sugar)
• 1 cup Homemade stew (beef roast, corn, tomatoes, lima beans, tomato juice and seasonings) (445 cals, 5g sugar)
• 4oz Ham or pork chop with mashed butternut squash (brown sugar, butter, and cinnamon) and green beans flavored with Goya ham flavoring (240 cals, 18g sugar)
• Shrimp or chicken alfredo made with Ronzoni Smart Taste pasta (350 cals, 3g sugar)
• 2 sliced Homemade pizza (wheat crust with butter and garlic crust) (400 cals, 4g sugar)
• Chili (kidney beans, tomatoes, tomato juice, 97% lean ground beef or turkey, spices)
• Taco Salad or chicken fajitas with sour cream or guacamole and salsa (460 cals, 4g sugar)
• Spicy grilled chicken sandwiches (avocado, bacon, chicken breast, mozzarella cheese, jalapenos, and hot wing sauce) on wheat sliced bread (430 cals, 5g sugar)
• Grilled chicken, homemade mac and cheese (butter and wheat flour base with milk and cheddar cheese), and green beans (300 cals, 3g sugar)

On My Way

Bet you didn't know ABA could be used for a diet and fitness plan, huh? It's all about the reinforcement;) This page is my accountability for my weight loss journey. I am still carrying around an extra 8 pounds (on top of the original 12 I needed to lose) after having a baby nearly TWO YEARS AGO! I added an exercise program (Slim in 6) to my already improved diet (long term eating plan, not short term "diet") on August 20, 2012. Thanks to Jess Sanford for the inspiration to get moving and eating "clean(er)"! I have already lost 10 lbs since April by reducing my sugar intake and keeping a food diary. My current weight is 170 with a BMI of 28. My goal is 150lbs to meet the "healthy" weight range according to the BMI calculator at WebMD. It's a bit more expensive to eat fresh (i.e. "clean") foods so I'm also on a coupon kick. Wish me luck and follow my journey for inspiration!