you can make it if you try

“Frustration is the first step towards improvement. I have no incentive to improve if I’m content with what I can do and if I’m completely satisfied with my pace, distance and form as a runner. It’s only when I face frustration and use it to fuel my dedication that I feel myself moving forwards.” ~ John Bingham

I love the first sentence in the above quote, "Frustration is the first step towards improvement." There truly is no incentive to improve if you are content with what you can do or are satisfied with where you are. And frustration is exactly where I've found myself lately.

I have recently found myself in a place I haven't been in in a very long time, struggling with emotions and strong holds that have not controled me or my eating habits in what seems like forever. Yet the pressure of some things have made me mentally, physically and emotionally exhausted and feeling like such a failure where my weight loss and fitness are concerned. I've found emotions swaying me towards old eating habits I thought I'd laid to rest a LONG time ago. When I first began this weight loss journey I was so gung-ho about being healthy and skinny and becoming the person I wanted to be I was completely unstoppable - nothing seemed impossible. I made my health, my fitness and my relationship with myself priority 1 and I enjoyed every single moment of it. Yet somewhere along the way there was a shift and slowly my focus slid away from that to all the wonderful things that were happening around me. Don't get me wrong - this slip wasn't caused by bad emotions...it came from celebrating life and thinking I was at that point where I didn't have to work as hard at my fitness or slack where my eating was concerned. WRONG!!! Slowly I have slipped into those old patterns of laziness and flat out skippping workouts. So I have to ask myself....how do you get back on track? I've come so far and I certainly don't want to lose any ground. How do you find the motivation that I miss and have somehow lost along the way? How do I get my "fitness - mojo" back? The key is all in......MY MIND

You Can Make it if You Try
Max Steingart

You can't be beaten at anything, until you quit in your own mind. There is no failure except in your not trying. There is no defeat except from within.

You have no really insurmountable barrier except your own inherent weakness of purpose. The odds are with you if you keep on trying.

Consider yourself on a very long journey. Sustain your personal vision of success until you achieve it. In the end, you can only fail if you don't try.

Winning isn't everything, but wanting to is. Success is a road that's paved with perseverance.
Copyright 2011 www.yourdailymotivation.com

SO....I'm pressing on.... I'll keep you posted...

Healthy Dining Finder

I found this cool website through the BL Resort Blog. It's a great tool to use to find healthy options wherever you are.

http://healthydiningfinder.com/Home

The website has the recipe for one of my FAVORITE salads. Chili's Guiltless Grill Caribbean Salad - YUM!



Chili's Guiltless Grill Caribbean Salad
(Makes 4 Servings)

INGREDIENTS

4 Cups of Romaine Lettuce cut into 1" pieces
4 Cups of Iceberg salad cut into 1" pieces
3 Cups of Napa Cabbage, shredded
1/8 Cup of fresh Mint, thinly shredded
1 Cup Mandarin Oranges
2 Tbsp fresh Cilantro, chopped
1/8 Cup Red Bell Pepper, diced
1 Cup Dried Cherries
1/8 Green Onions, sliced
12 Pineapple wedges, fresh
Sprinkle (1/2 Tsp) of Sesame Seeds, black and white
8 oz. Chili's Caribbean Dressing (recipe below)
4 Chicken Breast, boneless/skinless (5 oz. each raw weight), grilled without oil or seasoning
Directions
Toss lettuce, cabbage, mint, oranges and dressing in a bowl
Place on plates and top with remaining ingredients
Tip: Divide ingredients into four parts and toss each salad individually for best presentation and even distribution.

CHILI'S CARIBBEAN DRESSING
1 Cup Mayonnaise, fat free
1/4 Cup Dijon Mustard
2 Tsp Garlic, minced
3 Tbsp Honey
1/3 Cup White Wine Vinegar
3 Tbsp Lime Juice
3 Tbsp Pineapple Juice
3 Tbsp Orange Juice
1/4 Tsp Orange Zest
2 Tbsp Soy Sauce
1 Tbsp Worcestershire Sauce
1/2 Tsp Pepper
1/2 Tsp Salt
Directions

In a mixing bowl, use wire wisk to mix mayonnaise, mustard, honey and garlic.
Add vinegar, lime juice, pineapple juice, orange juice, orange zest, soy sauce, Worcestershire sauce, salt and pepper.
Mix thoroughly.

Nutrients per Serving

Calories 390
Fat 4.5 g
Saturated Fat 1 g
Cholesterol 80 mg
Sodium 560 mg
Carbohydrates 52 g
Fiber 7 g
Sugars 35 g
Protein 34 g

Welcome Summer!

Hooray for summer and Hooray for the renewal of my gym membership!!! It feels really good to make that investment in myself by renewing it. I have really missed working out at the gym. First I thought, “No biggie – I can do so much stuff at home on my own or outside.” And I did….for a little while. I found that working out at home was a lot harder than I thought. There are always other things to do, places to go, people to see, laundry or house cleaning to do….TV to watch…always some excuse, and those excuses I’m sure will still be there, but if I can get there right after work and not stop at home I’ll have it made. Going straight from work is a habit I had gotten into last year so hopefully I’ll be able to swing right back into it and make my time at the gym a priority again. From various sources I’ve heard a great tip for staying accountable with your workouts. If you treat your workout like it’s an appointment you can’t or shouldn’t miss and actually schedule it into your day/week you are less likely to skip out on it. I’m going to put it to the test and see if it works for me. I also picked up several really great summer dieting/exercising tips in my Women’s Health magazine for June. Here they are – hopefully some will work for you too.

1. I will eat it if it grows on a tree, or a bush, stalk or vine. Your goal is to fill your body with as many fat-discouraging nutrients as possible, and the very best source of them are in fruits, vegetables and nuts.
2. I will eat protein with every meal and snack. Muscle growth is triggered by protein-rich foods. In fact, every time you eat 10 to 15 grams of protein, you stimulate a burst of protein synthesis that helps builds muscle. Eat 30 grams and that synthesis can last up to 3 hours. Your goal is to eat between 0.54 and one gram of protein per pound of body weight. So if you want to weigh 150 lbs you should eat between 81 and 150 grams of protein per day.
3. I will eat before and after exercise. Eating a snack of both protein and complex carbohydrates right before and after working out speeds muscle growth and recovery. Your goal is to have a protein and carb snack 30 minutes before you work out and a protein rich meal following.
4. I will become a salad savant. Salads delivery wildly important nutrients that aid weight loss. A prime example is folate. A study found that dieters who ate the most folate lost 8.5 times as much weight as those who didn’t. Your goal is to consumer as many leafy greens as you can. Expand your green palate to include escarole, bok choy, mache, or broccoli rabe. Also add spinach not only to your leafy green salads, but to omelets and quiches as well.
5. I will never have the world’s worst breakfast….NOTHING! When you wake up your body is fuel deprived. If you don’t eat you lower your metabolism and starve your muscles. Skipping breakfast increases your risk for obesity by 450% - yes, that’s right 450%. Your goal is to eat 30-35 percent of your daily calories early. Match proteins with whole grains, produce and healthy fats. If you have absolutely zero interest in eating in the morning at least drink a glass of 1% milk which will give you 8 grams of protein plus fat-burning calcium.
Excerpted from The Women’s Health Diet
Your body is already a fat-burning machine. All you need to do is turn up the furnace so you’re torching even more fat. Here’s how. DON’T STARVE: restricting food kills your metabolism. TURN IN EARLY: people who sleep less and are under more stress may have more visceral (abdominal) fat, which interferes with metabolism. GO ORGANIC: pollutants from pesticides may hinder the energy burning process. STAND UP: breaking up long periods of downtime increases fat burning. KEEP IT CHILLED: drinking six cups of cold water a day can raise your resting metabolism by about 50 calories daily. (That adds up!) GET SPICY: capsaicin, a compound that is found in chili peppers, can fire up your metabolism. SIP COFFEE OR TEA: caffeine can boost your metabolism, but don’t over do it, a little goes a long way. FIGHT FAT WITH FIBER: it can increase fat burning by 30 percent – aim for 25 grams of fiber a day. EAT IRON-RICH FOODS: Iron is essential for carrying the oxygen your muscles need to burn fat.

Minor changes can go a long way and really add up over time. Start your summer off right and try adding a few of these tips to your routine. Your body will be healthier and thank you for it.

diet vs edit...regardless it equals education

I get asked all the time, “What diet are you on?” or “What diet are you following?” I hate the word “diet.” Any words that starts with “die” can’t really be good can they??? Plus the word “diet” gets so much negative press. Diet food, diet pills, diet soda, fad-diets, mad diets, BAD DIETS!!!!! The word just naturally carries a negative connotation, unless you are in Germany or Japan where it refers to imperial assemblies or legislature and even then may not be seen as a good thing. Still I keep on my continued quest to improve my “diet” or my relationship with food and be a healthier person - that won’t EVER stop. I heard a Women of Faith Speaker say once, Luci Swindoll I believe it was, that she loved to play scrabble and so when her Dr. told her to “diet” she decided that she would NOT diet, but rather “edit” her eating. Sounds a lot nicer doesn’t it. Regardless of whether you edit or diet, changing your eating habits is a challenge. Or at least that has been my personal experience and I believe the experience of most anyone who is trying to lose weight.

Studies show that it takes approximately 21 days or 30 – 40 repetitions for most people to break or create a habit. My husband has been on a weight loss journey for a little over 2 years now and myself for the last 15 months. While a lot of my habits have changed for the better, I still find myself daily challenged by old habits. It’s amazing to look over your history and see where your eating habits come from and decipher why we do the things we do. Think about it – eating habits are learned behaviors and for most of us these behaviors are associated with a feeling or a memory. Breakfast is one of my favorite meals. On weekends when I have enough time I LOVE to make a big breakfast of biscuits, sausage gravy, sausage and eggs. Delicious! This reminds me so much of my mom. She loved to cook and on weekends, usually every Sunday, she would make biscuits and gravy for us. As we got older it was the one day of the week we were guaranteed to sit down and eat a meal together and after Jamie and I moved out was always a special time or treat to sit down and eat breakfast together. While I don’t indulge in sausage gravy much anymore I try to find healthier alternatives to the foods I love so that I don’t feel so deprived. Unfortunately I have not found a healthy alternative to biscuits and gravy. ;o) Another great breakfast memory I have is breakfast burritos. Sometimes Mom would make them for us before she left for work and would wrap them in paper towels for us to warm up and eat on our way to school. No one could wrap a burrito like that woman. It never fails, when I try to make a burrito like her the tortilla is too full or it breaks or all my filling simply falls out...not matter what I try, it’s just not the same. And while I love Mom’s breakfast burritos and they are easy and handy to make, I just can’t allow myself to eat this way unless I find a healthy alternative. These challenges are good and I’m experimenting and finding new ways to enjoy my favorite foods without any of the guilt or sacrificing taste. I am able to enjoy the things I love, use portion control and not miss out on any of the yummy goodness by breaking the recipes down and cooking as much from scratch using wholesome foods as I possibly can. It takes planning and time, but I’m thoroughly enjoying it and really getting some very happy results. For example: Mom’s breakfast burritos usually included full fat crumbled sausage, scrambled eggs, a Kraft single or some shredded cheese tucked neatly into a fluffy flour tortilla – delicious, but today I make mine with reduced fat sausage or chicken sausage, organic brown eggs scrambled with organic skim milk, shredded cheese made from 2% milk and small corn tortillas. Mine are really more of a taco than a burrito, but I get that same yummy goodness that my mom fixed us and by making better choices they are half the calories and made of more whole foods that my body can breakdown and use more easily. Same yummy taste – better for me = WIN WIN!!

I am on a constant search for new information of how to better arm myself against temptation and to understand how my body works and metabolizes food. I really truly believe that educating yourself is one of the most important steps you can take to improve your health. I wish I knew 5, 10, even 15 years ago what I know today about diet and exercise. Back when my Mom and my Aunt Shirley were diagnosed with type 2 diabetes all dr.’s pretty much told you was, “loose weight, eat ‘sugar free’ and take your meds.” Well…they had the losing weight right even though they didn’t really give them any goods ways or information on how to do that, but they were all wrong about the “sugar free” stuff – that junk is poison…literally. It is sooooo not good for your body and if you consume too much of it can actually make symptoms worse or cause problems of their own. The dr.’s also made it seem like taking meds was your only option. You just had to learn to live with type 2 diabetes. Today there are millions of resources out there to better educate you and proof that type 2 diabetes is reversible. And actually there’s living proof right in my own family – My Aunt Dee has managed to stabilize her blood sugar and keep it in a healthy range for almost 2 years. She has reversed her diabetes with diet and exercise and educating herself on how different foods affect your body. It’s not magic and it isn’t an easy overnight fix. It’s a life long journey that she will be on, but because she was took matters in her own hands with diet and exercise she doesn’t have to take any medications or insulin. Praise God.

I’m currently reading a Reader’s Digest book I picked up at Costco called “Reverse Diabetes Your Total Guide To Blood Sugar Control.” Like I said I’m on a constant journey to educate myself and while I don’t have diabetes my family history puts me a great risk for it, therefore I want to do everything in my power to prevent it! I want to be proactive now so that I won’t have to suffer like my parents had/have to. According to the research in the book there are currently 24+ million Americans with diabetes and 57 million Americans with pre-diabetes. 70% of Americans are overweight or obese and spend an average of 15 hours daily sitting down with little to no exercise. On average a person will consume 142 pounds of sugar per year. These sugars have been added to processed foods and drinks at the factory. We’re being bombarded with extra calories and sugar before we even eat or drink our food. 60% of people with diabetes will have at least one complication and spend a minimum of $6000 per year in out of pocket cost. Pretty bad statics huh? No wonder their calling it a “diabesity” epidemic. But don’t fret my friends there is a glimmer of hope. Losing just 7% of your body fat (approximately 14 lbs if you are around 200 lbs) and exercising a half hour 3 – 4 days a week will drop your risk of diabetes by 58%. Improve your diet and eat “smart carbs” (whole grains, colorful, fiber packed fruits and vegetables) or a low-glycemic diets full of produce, whole grains and lean protein) and you’ll drop your risk of metabolic syndrome by 28% and drop your risk of diabetes by 70%.

Ok, ok…I’ll get off my little soap box for now. But can you see why I have such a passion for this and want to share my information with you? Be good to yourself, take care of yourself – you only get this one body to live in while here on earth.

And if you’re still wondering what “diet” I’m on…it’s simple. Calories in – Calories out. I use portion control and eat lots of colorful vegetables, whole grains and lean proteins and low fat dairy. I use olive oil and occasionally canola, but for the most part try not to use excess oil and butter in my diet. I eat organic when I can and I try to make a lot of my food myself – the less processed something is the better for your body it is. I am committed to improving my overall health and losing these last 70 lbs. It doesn’t have a name; I’m just exercising and making better choices. I'm consciously making life style changes to improve my health and my life. :o)

yummy recipes!

Here are a couple of some of my recent recipes that Michael and I really enjoy, I hope you enjoy them too.

Chipotle Beef (adapted from Master Your Metabolism by Jillian Michaels)

2 1/2 - 3 lb chuck roast
kosher salt
pepper
garlic
onion
15 oz can low sodium beef stock or broth
7 oz can of chipotle peppers in adobo

season the roast with salt, pepper and garlic to taste, heat 2 tablespoons of olive oil in a skillet and sear both side of the roast. quarter the onion and put half in the bottom of the crockpot with half the beef broth/stock (I like to add a couple of cloves of crushed garlic to the bottom layer too). lay the roast on top and put the other half of the onion on top and around the roast. pour chipotle peppers in adobo over the roast and onions and cover with the rest of the broth/stock. Cook on low over night through out your work day. YUM!!! Serve over mixed greens for an awesome salad that needs no dressing. Serve over rice or with baked sweet potato fries - mmmmm. Or fill 1/2 a pita with lettuce, beef and onion for a savory sandwich. WE LOVE THIS AND IT'S SOOOO EASY TO MAKE!!!!! Enjoy!!!


Green Chili Enchiladas

10 corn tortillas
1/2 rotisserie chicken or 2 - 3 fajita marinated chicken breasts
8 oz low fat cream cheese
4.5 oz chopped green chillies
10 oz mild green chili enchilada sauce
1/2 red onion diced
1 packed of sliced fresh mushrooms
shredded colby jack cheese

If using a rotisserie chicken skin and debone and shread the meat if using chicken breasts grill or saute in a skillet then shred or dice. Saute onions and mushrooms in a skillet until onions are translucent and the mushrooms have cooked down. Stir in cream cheese, chillies and chicken until well mixed. warm tortillas and fill them with 2 heaping tablespoons of cream cheese filling, roll and place in an 8x8 pan until pan is full. cover with enchilada sauce and sprinkle with shredded cheese. bake in the over on 400 until heated through and cheese has melted - approx 30 minutes. Very yummy!!! double the recipe to make a 9x13 pan.

ENJOY!!! Hope these recipes give you HT!!! (HT = HAPPY TUMMY)

Fail...

Fail… that is all I can say about it. What started out as a really motivating challenge ended up being a big, fat fail. For the first 3 or 4 days I did EXCELLENT! Really pushed myself in my workouts, stuck to the shakes and the calorie count, but around day 4 or 5 I just lost it and never got it back. I lost and gained the same 3 lbs over the course of the past 10 days. I got busy and skipped workouts; I did not feel well so I skipped workouts, I needed to do "whatever" so I skipped workouts. I would get up every morning thinking “I will make a shake…” and would never do it. Always running late and never MAKING TIME. (there is the key…making time.) Life goes on and I daily failed to make my workouts and my weight loss a priority. I am very disappointed in myself. I really thought this little 10 day self challenge would really push me out of my rut…but sadly no. SO – what do I do now? Well first I quit beating myself up about it and quit feeling sorry for myself. It is what it is and I can’t change it. So I dust myself off and get back up on that horse and try again. I press on in my journey, only this time I will be SMART about it.

S = Specific goals
M = Measurable goals
A = Attainable goals
R = Realistic goals
T = Timely goals

I’m going to go “old school.” The tried and true practices that helped me have a consistent, successful weight loss last year. Not shakes, no quick fixes – Simple calories in/calories out. I will keep a food/workout journal so I can SEE what I’m putting in my mouth every day and not just guessing. (Thanks to MyFittnessPal I have this great little ap on my phone that will help me with that.)

The biggest and most difficult challenge for me will be my workouts. The food is an easy fix; workouts are where I am really struggling. I got out of the habit of exercising and it has been the biggest, most difficult struggle to get back into the habit. I think I’m going to have to do something drastic like workout for 30 consecutive days without fail. I get off work everyday and head home and out of nowhere there are a MILLION other things I’d rather do than workout. There’s always laundry to do, dishes to wash, rooms to clean and my worst enemy - myself. "I’m tired!" Ugh - that angers me the most because I KNOW if I workout I will have more energy yet for whatever reason I just don't do it. Those things will always be there. I have to wrap my mind around this reality and find the motivation and grit within myself to make it a priority and get back into a realistic exercise routine. I hate to get up early so AM workouts are unrealistic for me. I’m going to have to make it a priority above any and all things to workout as soon as I get home from work. It has to be done – it’s as simple as that. I’m the only one that can do it and am the only one who controls it. This is a journey towards health and wellness and I can not achieve either of those without exercise. So… here I go… Beginning Easter Sunday (04/24/2011) I will exercise EVERY DAY in some way – cardio, yoga, weights – I will make time for at least one of them for at least 30 minutes over the next 30 days.

I can do this…I will do this…I have to do this. No more excuses Deb…it’s time to show up or shut up!

MY OWN MOTIVATION

This is my personal 14 day challenge. I'm chosing to put this on my blog so I'll be held accountable to something more than just myself. By publishing this it's not just an idea in my head. It's more than just words on paper. I'm trusting that people will read it and check back in a couple of week to see if I succeed or fail. I'm challenging myself in hopes of digging in and finding the "grit" to push myself beyond my comfort zone and into the next phase of my weight loss journey. This is for me, but as always I hope in some small way it inspires you too. The problem: 1 lb fluctuation over the past 3 weeks/plateau and need motivation to get into my routine of consistent cardio workouts again plus amp up the calorie burn during those workouts. The goal: lose 10 lbs in 14 days beginning 04/10/2011 ending 04/24/2011 The plan: kick up my cardio workouts by using my cardio plans from the BL Resort and Jillian Michael’s Jump Start in SELF magazine 5 days a week – no less. Workouts must be a minimum of 45 minutes. I will also limit my caloric intake to no more than 1200 calories per day using protein shakes twice a day (with a banana and a tablespoon of peanut butter blended in or some healthy variations of fruit and veggies to help keep it from getting old and help make them more satisfying), eating a hearty balanced meal for lunch and enjoying one healthy snack or dessert each afternoon. All meals will be compiled of filling, fat-melting and metabolism boosting foods. How many calories do I burn a day to achieve this? 3500 calories burned = 1 lb of fat lost. 10 lbs x 3500 calories = 35,000 total that needs to be burned over the 14 day period. 35,000 / 14 days = 2500 calories need to be burned per day. My Resting Metabolic Rate is 1947 (which is the number of calories I burn on an average day w/o exercise). 2500 – 1947 = 553 . I need to burn approximately 553 additional calories per day. RMR 1947 + EXERCISE 553 – CALORIC INTAKE 1200 = 1300 CALORIE BURN PER DAY x 14 DAYS = 18,200 CALORIES BURNED / 3500 CALORIES = 5.2 lbs per week x 2 weeks = 10.4 lbs What workouts will I do to achieve this?

HARDCORE CARDIO BABY!!!

• Elliptical / Stair stepper combo


• Treadmill walk / jog combo


• Bike / Jump rope combo


• Treading


• Mountian

All workouts are 45 minutes long and are designed to maximize the calorie burn per workout. If you are interested I'll be happy to share my fat burning cardio workouts via email (too much to type in one blog).

So.... here I go ;o) Stay tuned....

Misleading – a misadventure in breakfast

Monday Morning: Off to work, but running a tad behind I did not have time to make my breakfast before I left the apartment, so I decided to swing by our little deli here in the building and grab something for breakfast. What I purchased is by most standards a healthy breakfast. Not to mention it cost me less than $3 and has only 380 calories, 1.5 grams of fat, has 6 grams of fiber and 10 grams of protein. Not to shabby for my first meal of the day right? WRONG!!! Here…let me share the ingredient list:
Ingredients
Whole Wheat, Rice, Sugar, Raisins, Wheat Bran, High Fructose Corn Syrup, Whole Oats, Glycerin, Brown Sugar, Corn Syrup, Salt, Barley Malt Syrup, Modified Corn Starch, Cinnamon, Honey, Natural and Artificial Flavor, Niacinamide, Reduced Iron, Malt Flavoring, Ascorbic Acid (Vitamin C), Zinc Oxide, Pyridoxine Hydrochloride (Vitamin B6), Vitamin A Palmitate, Riboflavin (Vitamin B2), Thiamin Hydrochloride (Vitamin B1), BHT (Preservative), Folic Acid, Vitamin B12 and Vitamin D.
Ingredients
Cultured Pasteurized Grade A Non-Fat Fat Milk, Blueberries, High Fructose Corn Syrup, Modified Cornstarch, Whey Protein Concentrate, Kosher Gelatin, Natural Flavor, Tricalcium Phosphate, Citric Acid, *Aspartame, Potassium Sorbate added to maintain freshness, RED #40, Vitamin A Acetate, BLUE #1, Vitamin D3.
Hmmm… so upon further review of my ingredient list I found 9 ingredients that are SUGAR and make up the 30 grams of sugar listed in the nutritional facts. Still…this is supposedly a nutritious breakfast. I ate it…enjoyed it very, very much. So seeing all of this what is it that I could have possibly eaten??? Cinnamon Toast dripping with butter??? A Bagel with cream cheese??? Nope… Kellogg’s Raisin Bran Crunch Cereal and a Yoplait Light Blueberry Yogurt. Amazing… that even items that are branded and advertised as “good food to go” or “healthy” are made up of some of the most horrible ingredients for your body. I’m sitting at my desk eating my so called healthy breakfast thinking to myself, “it’s good you didn’t go for the sausage, egg and cheese biscuit or stop by McDonald’s…” I was feeling really good about my choice until I begin reading the ingredients. Is this one meal going to kill me? No. Do I eat this way all the time? No, but for someone like myself, ANYONE REALLY, trying to lose weight and ward off a family history of diabetes and heart problems this is NOT the kind of breakfast you should be eating or even want to eat. So the moral of my little story this morning is “Failure to plan = Planning to fail.” Had I taken 10 minutes last night before I went to bed and packed some whole grain organic oatmeal (which is prep packaged and only take 2 minutes to make in the microwave) with some fresh blueberries to mix in, sweeten it with organic honey or organic blue agave and brought some Greek yogurt for my mid morning snack I would have had about the same amount of calories (possibly even saved a few), would have probably been a tad more satisfied and I would have been eating natural foods my body knows what to do with instead of filling my stomach with tasty chemically altered over processed foods that my body will break down as much as it knows how to and whatever it can’t really identify will be stored as fat.
So… given my little breakfast misadventure this morning I challenge each of you to stop and take a good look at what you are eating and putting into your body? Is it natural and whole and easy for your body to process and use, or is it all synthetic and over processed? While I know that we live in a society where processed foods are a part of our everyday life and are much easier to obtain and a lot of times cheaper, I ask you to stop and take a moment to rethink what you put in your body. Is there a better choice out there for what I’m about to eat? Ask yourself: Am I worth taking the time to make this myself from fresh, whole ingredients? YES! It will take a bit longer and it will definitely require planning and preparation, but in the end it will be soooo much better for you and over time will make you feel AWESOME. Your body will be much more healthy and energetic. I promise you that ;o)

Kellogg’s Rasin Bran Crunch 2.8 oz
Serving size: 1 container
Amount Per Serving
Calories 280
Calories from Fat 15
Amount Per Serving and/or % Daily Value*
Total Fat 1.5g (2%)
Saturated Fat 0g (0%)
Trans Fat 0g
Cholesterol 0mg (0%)
Sodium 310mg (13%)
Total Carbohydrate 67g (22%)
Dietary Fiber 6g (24%)
Sugars 30g
Protein 5g
Amount Per Serving and/or % Daily Value*
Vitamin A 15%
Vitamin C 0%
Calcium 0%
Iron 35%
Vitamin D 15%
Copper 10%
Magnesium 15%
Niacin 35%
Phosphorus 20%
Vitamin B12 35%
Vitamin B6 35%
Zinc 15%
Riboflavin 35%
Thiamin 35%
Folic Acid 35%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower based on your calorie needs.

Ingredients
Whole Wheat, Rice, Sugar, Raisins, Wheat Bran, High Fructose Corn Syrup, Whole Oats, Glycerin, Brown Sugar, Corn Syrup, Salt, Barley Malt Syrup, Modified Corn Starch, Cinnamon, Honey, Natural and Artificial Flavor, Niacinamide, Reduced Iron, Malt Flavoring, Ascorbic Acid (Vitamin C), Zinc Oxide, Pyridoxine Hydrochloride (Vitamin B6), Vitamin A Palmitate, Riboflavin (Vitamin B2), Thiamin Hydrochloride (Vitamin B1), BHT (Preservative), Folic Acid, Vitamin B12 and Vitamin D.

Yoplait Light Nonfat Yogurt blueberry 6 oz
Nutritional Info

Calories: 100
Calories from fat: 0
Total fat: 0 grams
Cholesterol: less than 5mg
Sodium: 85mg
Potassium: 250mg
Carbohydrates: 19 grams
Protein: 5 grams

Ingredients

Cultured Pasteurized Grade A Non-Fat Fat Milk, Blueberries, High Fructose Corn Syrup, Modified Cornstarch, Whey Protein Concentrate, Kosher Gelatin, Natural Flavor, Tricalcium Phosphate, Citric Acid, *Aspartame, Potassium Sorbate added to maintain freshness, RED #40, Vitamin A Acetate, BLUE #1, Vitamin D3.

Reflecting

One year ago today I walked the very first 5K of my life, the BL Dallas 5K. It’s so hard to even imagine where I would be today had I not done that. I suspect that I would still be sitting in my apartment alone “wishing” I could lose weight and be healthier but doing absolutely nothing about it. I also imagine had Christy and Bev not been so psyched to go with me I may not have even gone at all. But I’m so very glad I did. I remember hearing about it on the radio and thinking, “I have to get there…” I had no idea what was in store for me. What an amazing gift God blessed me with that day. What an awesome, once in a life time opportunity that changed my attitude and my world for the better and set in motion a lifestyle change that was GREATLY needed. I reflect on this year and am so grateful for the many blessings that have come into my life and for the trials and hardships along the way that have made it all even sweeter and more appreciated.

A year ago today I was 65 lbs heavier, 2 dress sizes / pant sizes bigger, 3 shirt sizes bigger, depressed, sad and eating my way into an early grave. A year ago today I had high blood pressure and was on the fast tract to type 2 diabetes. Thank God I got my wake up call and have been able to lower my blood pressure and significantly reduce my risk of diabetes. You would think with all the heart disease and diabetes in my family I would have never allowed myself to get that way. YOU WOULD THINK that losing my mother at the very young age of 56 to diabetes and a massive stroke would have been a wake up call. YOU WOULD THINK that 18 months later, losing her baby sister at the even younger age of 42 to diabetes and a massive heart attack would have been opened my eyes. YOU WOULD THINK that watching your father have a quadruple by-pass, 3 pacemaker surgeries and almost lose both his feet to diabetic ulcers would have been enough to scare me into a lifestyle of health and wellness and make me do all I could possibly do to have a healthy heart and do everything in my power to ward off diabetes and high blood pressure. For whatever reason it all wasn’t enough for me to actually make any changes to my life – I blindly and willingly allowed myself to just simply and passively exist – I was allowing life to pass me by and not doing one single thing in my power to improve my situation. Oh I “wanted” to change – I "wanted" better things for my life, but wasn’t at all willing to make any sacrifices or do any of the hard work it takes to really make it happen. The death of my mother and of my Aunt only left a gaping hole in my heart that I tried desperately to fill with nothing but solitude and food. I know I’ve talked about all of this in past posts and I will continue to say it again and again and again - the saddest part about all of this was that like Dorothy in the Wizard of Oz I always had the power within me to make all of this happen. I just never realized it. Thank you Lord, for opening my eyes and my heart to the positive change I so desperately needed. Had I not gone to the Dallas 5K, had I not met O’Neal and Sunshine and Allison and all the amazing contestants and wonderful people there that day, I would have never had that moment where the Biggest Loser went from being a TV show I loved to my very own personal reality.

I share all of this again today to not only remind myself where I’ve been and where I’m going, but to also to hopefully encourage someone else in some way. I share with you my thoughts, my ups and my downs to hopefully help you realize that YOU have the power within you right at this very moment to improve their health and improve their life far beyond what you could ever comprehend. You may feel like your situation is hopeless or not worth it, but you are so very wrong. You are worth it and no matter how bleak it all may seem it is not hopeless. I hope you search yourself and find within you the strength to fight for your health and wellness. It doesn’t matter if you have 5 pounds to lose or 500. It doesn't matter if you are as healthy as a horse or sick as a dog. You are worth the fight and I know you CAN do anything you set your mind to! You are far more capable than you ever imagined and I know this because I am doing it and if I can do it you can do it too.

I haven’t walked or biked more than 2 miles since I tore my calf muscle. Today I will go to the gym (since it’s still pretty cold outside) and I will walk another 5K. I will take each step acknowledging how far I’ve come and complete those 3.2 miles knowing that I can do anything I set my mind to. I’ll do it today and I’ll continue to do it everyday until I reach my goal weight because in the end it’s all up to me and all the warm, fuzzy feelings in the world won’t melt off the rest of this weight. Only sweat and hard work will shed it and I’m ready to continue on that journey and make it happen.

The Master Your Metabolism Cookbook

OK - so I got this amazing new cookbook for my birthday and have been really impressed by the few things Michael and I have made out of it. Below are two of our favorites so far. I seriously can't believe that the food tastes so good. It's so pure and healthy and not only do I feel no guilt about eating it I really is restaurant quality and DELICIOUS!!! So please, do yourself a favor and give these amazing recipes a try. Christy thank you again for the cookbook!!! :o)

The Master Your Metabolism Cookbook

Grilled Lemon Chicken serves 6

1 teaspoon lemon zest

Juice of 1 lemon

¼ cup chopped fresh basil or oregano

1 tablespoon honey

1 tablespoon Dijon mustard

2 garlic cloves, minced

½ teaspoon salt

¼ teaspoon black pepper

¼ cup extra-virgin olive oil

6 (4 – 5 oz) boneless, skinless chicken breast halves

¼ cup pitted kalamata olives, halved

Olive oil spray for the grill



To prepare the dressing, whisk together the lemon zest and juice, the basil, honey, mustard, garlic, salt and pepper. Whisking constantly, add the olive oil in a slow stream. Set aside



Place the chicken on a cutting board and lay a sheet of wax paper over it. Using the flat side of a meat mallet, pound the chicken slightly so it is an even thickness. (we did not do this part J)

Place the chicken in a shallow baking dish just large enough to hold it. Pour half of the dressing (about 1/3 cup) over the chicken and turn the breasts once or twice to coat. Cover the dish and refrigerate for at least 2 hours if possible up to 8 hours, turning at least once.



Stir the olives into the remaining dressing and set aside until ready to serve



If using a gas or charcoal grill, spray the grill with olive oil and prepare a medium-hot grill. If using a grill pan, spray it with olive oil and heat over medium-high heat.



Discard the marinade and grill the chicken until it is opaque in the center, 5 – 6 minutes per side.



Place the chicken on a platter and drizzle with the remaining dressing and serve.



Calories 227.3 kcal

Fat 11.1g

Protein 26.6g

Carbohydrates 3.9g

Sodium 395.4mg



Simple Marinara Sauce makes about 4 cups: serves 8

1 tablespoon olive oil

1 cup finely chopped red onion

2 garlic cloves, finely chopped

1 fresh or dried bay leaf

¼ cup tomato paste

1 (28-oz) can low-sodium crushed tomatoes

1 tablespoon chopped fresh parsley or 1 teaspoon dried

1 tablespoon chopped fresh oregano or 1 teaspoon dried

1 tablespoon chopped fresh basil or 1 teaspoon dried

1 teaspoon balsamic vinegar

¼ teaspoon salt

¼ teaspoon ground black pepper



In a large skillet or other heavy-bottomed pan, heat the olive oil over medium-low heat. Add the onion, garlic, and bay leaf and cook, stirring, until softened and just beginning to brown, 6 – 8 minutes.



Push the onion and garlic to one side of the pan and add the tomato paste to the cleared spot. Cook for about 2 minutes. Stir the onion and garlic into the paste and continue to cook, stirring occasionally, until the paste is darker in color, 2 – 3 minutes.



Stir in the crushed tomatoes, parsley, oregano, basil, vinegar, salt and pepper. Increase the heat to medium and bring to a boil. Reduce the heat and simmer for 15 minutes. Remove and discard the bay leaf.



If a very smooth sauce is desired, transfer the sauce to the work bowl of a food processor or a blender and process until smooth. Otherwise, leave it be. (I like a “chunkier sauce so we added a can of diced tomatoes and decided next time we are going to dice up some mushrooms too)



Serve warm. For longer storage, let the sauce cool and transfer it to a tightly sealed container. Store in the refrigerator for up to 4 days or freeze for up to 6 months.



Calories 53.2 kcal

Fat 1.8g

Protein 1.4g

Carbohydrates 7.2g

Sodium 161.9g

Happy Birthday to ME - where I've been, where I am and where I'm going!

Happy Birthday to me and hello 36! It's not as old as it sounds you know. :o) By some standards 36 would be ancient or even seen as expired, but for me...36 is perfect and right where I need to and am very happy to be. In my short 36 years I have learned a lot...and while I don't have all the answers or know "the secret" to life and can share with you a couple of lessons I've learned (and am still learning). Go with the flow, but don't be afraid to push back if you need to - just don't spend all your time pushing back or you'll end up going against the grain and feeling rough and splintered all the time. When the going gets tough pull up your bootstraps and become a little tougher yourself, but take the time to take your lemons and make lemonade. Learn from your mistakes, but don't live in your mistakes or you'll become a black hole of suck and most importantly...give your heart to God. He's the only one who will truly protect it and can heal it from the many heartbreaks we encounter along life's way. ;o) So...it is here at 36 that I take a pause and look at the last year of my life - probably one of the most exciting years ever. God blessed me beyond belief and there are simply no words to express my gratitude, however...true to form...I do have some words to share - lol.

1 year ago today I was sick with walking pneumonia, was deeply depressed and morbidly obese. (Yes...I said morbidly). My best friend and sister both were begging me to go to the Dr and get some help. I had no motivation to do anything and was perfectly content to simply go to work, come home and eat. Eating...it had become my true hobby and the one enjoyment I indulged in far too often. Sad...I was one very sad girl living in a sad world of her own making. BUT...long before I could ever imagine my life's dramatic twist and turn, God had already set things in motion that would lead me to my present, not a perfect present, but a beautiful present and a wonderful peach within. I won't relive all the details of my 2010 again...although I would gladly do so in a heartbeat. I'm happy to say that I went to the Dr and got on the right meds - had an AMAZING encounter that propelled me in a direction I could have never ever seen coming and met the love of my life and in 40 short days will marry him and become Mrs. Tew. (for a more detailed account of my 2010 please read previous blogs - lol!) So...there's a brief snapshot of my past...my present I am over joyed to report is 2 - 2 1/2 sizes smaller, 56 lbs lighter (it was 62, but...I'll get into that disappointment later) and a whole heck of a lot healthier and happier than I have ever been in my ENTIRE life. It has not been an easy journey or without it's trials and mistakes, but the whole experience has brought me where I am today. And while I am still on the path to my goal weight there is a light at the end that before I could not see. And even with all the amazing and inspiring experiences I've had over the last year, my success and power to overcome my short falls comes from one place and one place only...ME. My cousin Eric and I once joked about getting me a Ricky Bobby t-shirt that said "ME." And if you've ever seen Talladaga Nights you'll get that, but mostly because in the midst of the hilarious Wil Ferrell comedy of that is one brilliant truth that I still struggle with...ME! I truly am the only one who can take what I've learned and apply it to my life and achieve exactly what I want to achieve. Others can want it for me...I can want it for myself all day long, but until I DO WHAT I KNOW I NEED TO DO...I'll never reach my goals. So it all comes back to ME. The ME who far too often struggles with one of the most simple yet most complex (if you let it become that) problems any person trying to lose weight and changing their life can struggle with....SELF DISCIPLINE. Ugh! SELF...DISCIPLINE... It sounds so easy yet it is sooooo very hard. I've often thought, DUH DEB...it's "self" and since it happens to be yours why can't you or won't you control it??? BECAUSE DEEP DOWN I'M LAZY!!!!! LOL - but I don't want to be and to in order to change that I have to dig in deep and flex that "self discipline" muscle every chance I get. No one can do it for me and while it is very very helpful and appreciated when others encourage me and help me use that muscle, it is still up to me and only me to do it. Here I am...wiser and doing better. I work daily on that "self discipline" muscle and what I found is that mine was really really week and needs a lot of attention to help build it up and make it STRONG!!! One of the most encouraging truths that shared with my about self discipline came to me from my Aunt Dee (thank you so much Dee for sharing) that like Dorothy in the Wizard of Oz I held the key all along, I just didn't know it. There it was in 2 Timothy 1:7 all along...For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. OMG...LITERALLY! I've had this spirit of power and self discipline all along I've just never USED it. DUH!!!! So now I know and now I grow. I'm wiser so I do better and meditate on that verse daily to remind me that "I HAVE THE POWER!" (sang just like The Hit Crew - Is that dope enough - indeed! lol)

I'm so looking forward to 2011...to continuing my weight loss journey and shedding the rest of this weight. I get impatient at times, but I know that step by step and pound by pound I'll get there. I can do it because I AM SELF DISCIPLINED! (It's true...it's in the bible and God said so) :p

One final closing thought that I borrowed off my friend Jim who quoted the late Gerry Rafferty. "You gotta grow, you gotta learn by your mistakes
You gotta die a little everyday just to try to stay awake
When you believe there’s no mountain you can climb
and if you get it wrong you’ll get it right next time (next time)."
Right now is MY "next time." I'm will get it right this time!!! (peace love and sunshine Jim...thanks!)