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!
Friday, April 22, 2011
Friday, April 8, 2011
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....
Monday, March 21, 2011
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.
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.
Monday, February 7, 2011
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.
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.
Friday, January 28, 2011
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
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
Monday, January 17, 2011
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!)
Thursday, December 30, 2010
Merry Christmas and Happy New Year!!!
It’s been awhile since my last post…
I hope everyone had a wonderful Christmas and are looking forwards to the new beginnings and new blessings of the New Year.
My leg is doing really well. I go back to Dr. Manning on January 18th. I’m so ready to be over this. I still have trouble with my leg swelling and it’s still sore at times, but I can feel my calf getting stronger and feel I am able to endure more each day. I haven’t worn the “boot” since before Christmas (yaay!) and have started trying to wing myself off of the compression wrap although it helps A LOT will the swelling and support when I get tired. So all in all I’m healing very well and doing much, much better – Thank you Lord.
So with all the fun and fury of the holidays I have found it really difficult to maintain these last two weeks. Like most folks I have barely been home, am always on the go and have and will be traveling out of state. I was recently introduced to a new snack (Thank you Aunt Dee for sharing!) that has really helped my “sweet tooth” during this time and has been super easy have with me on the go. LARABAR makes a gluten free, dairy free, soy free, non-gmo, vegan and kosher fruit and nut bar that I have completely fallen in love with. With all that “free” going on in the description you may not think these would be filling or taste that good, but they have truly been a life saver!!! They average around 200 calories a bar, so I’ve used them for a mid-day snack and sometimes even for breakfast. They have minimal ingredients that are recognizable – nothing artificial – simply the types of fruit, nuts and seasonings that are in the bar. My favorite by far is the peanut butter cookie! I love peanut butter and love love love that I get the taste of a peanut butter cookie with out all the refined sugar and guilt that comes along with it. The one thing that I’ve struggled with most, even more than the over eating and snacking was drinking my water. Water is so key to weight loss and health in general and I’ve found that I absolutely HAVE to pack my own water bottle or have access to filtered water at all times. Without it I find myself opting for more sugary options and I absolutely CAN NOT allow myself to get back in the habit of drinking any kind of soda – diet or not – or my favorite of all SWEET TEA. It’s just not that good for you even though an ice cold coca cola or glorious sweet tea with fresh squeezed lemon is a sip of heaven in my book, I have to be strong and do what’s best for me and do what will help get me to my goal which I consistently have to keep at the front of my mind. I’m quickly approaching the 1 year mark of my actual weight loss. While I’m still not near my goal, I’m not too far off from where I thought I would be. My goal was to lose 80 – 100 lbs by February 7, 2011. I’m currently maintaining at 60 lbs and feel very confident that I can lose 20 more lbs before then. As of January 3rd my workouts will be as aggressive as they can be with Dr. Manning’s blessing over what I can do with my calf and I will be back to planning all my meals and sticking strictly to my diet. Having a wedding dress to fit into on 02/26 is great motivation as well. A quick side note about my wedding dress…if you haven’t heard…I got to exchange it for a smaller size!!!! IT FELT AMAZING try on a smaller size and it fit like a glove!!! I also made another little discovery the other day….I have less than 100 lbs to lose to get to my goal weight. That fells pretty amazing too. When I started this journey I had 150 pounds to lose to get to my “goal weight.” And while I won’t disclose my current weight or my goal weight just yet, know that having such a BIG number almost cut in half is a wonderful feeling and a huge accomplishment. I know with a little more hard work and continued commitment I can be at my goal weight in another 9 or 10 months. Probably closer to 10 months since I will allow myself some indulgences while we travel during the honeymoon.
God is so good – he has blessed me beyond anything I could have ever imagined and without his love and strength, the love and support of my family and friends and the constant inspiration and motivation that I have found in the smallest and greatest of places I would not have been this successful or made it this far in my journey.
God Bless you all and may you have a safe and blessed 2011!
I hope everyone had a wonderful Christmas and are looking forwards to the new beginnings and new blessings of the New Year.
My leg is doing really well. I go back to Dr. Manning on January 18th. I’m so ready to be over this. I still have trouble with my leg swelling and it’s still sore at times, but I can feel my calf getting stronger and feel I am able to endure more each day. I haven’t worn the “boot” since before Christmas (yaay!) and have started trying to wing myself off of the compression wrap although it helps A LOT will the swelling and support when I get tired. So all in all I’m healing very well and doing much, much better – Thank you Lord.
So with all the fun and fury of the holidays I have found it really difficult to maintain these last two weeks. Like most folks I have barely been home, am always on the go and have and will be traveling out of state. I was recently introduced to a new snack (Thank you Aunt Dee for sharing!) that has really helped my “sweet tooth” during this time and has been super easy have with me on the go. LARABAR makes a gluten free, dairy free, soy free, non-gmo, vegan and kosher fruit and nut bar that I have completely fallen in love with. With all that “free” going on in the description you may not think these would be filling or taste that good, but they have truly been a life saver!!! They average around 200 calories a bar, so I’ve used them for a mid-day snack and sometimes even for breakfast. They have minimal ingredients that are recognizable – nothing artificial – simply the types of fruit, nuts and seasonings that are in the bar. My favorite by far is the peanut butter cookie! I love peanut butter and love love love that I get the taste of a peanut butter cookie with out all the refined sugar and guilt that comes along with it. The one thing that I’ve struggled with most, even more than the over eating and snacking was drinking my water. Water is so key to weight loss and health in general and I’ve found that I absolutely HAVE to pack my own water bottle or have access to filtered water at all times. Without it I find myself opting for more sugary options and I absolutely CAN NOT allow myself to get back in the habit of drinking any kind of soda – diet or not – or my favorite of all SWEET TEA. It’s just not that good for you even though an ice cold coca cola or glorious sweet tea with fresh squeezed lemon is a sip of heaven in my book, I have to be strong and do what’s best for me and do what will help get me to my goal which I consistently have to keep at the front of my mind. I’m quickly approaching the 1 year mark of my actual weight loss. While I’m still not near my goal, I’m not too far off from where I thought I would be. My goal was to lose 80 – 100 lbs by February 7, 2011. I’m currently maintaining at 60 lbs and feel very confident that I can lose 20 more lbs before then. As of January 3rd my workouts will be as aggressive as they can be with Dr. Manning’s blessing over what I can do with my calf and I will be back to planning all my meals and sticking strictly to my diet. Having a wedding dress to fit into on 02/26 is great motivation as well. A quick side note about my wedding dress…if you haven’t heard…I got to exchange it for a smaller size!!!! IT FELT AMAZING try on a smaller size and it fit like a glove!!! I also made another little discovery the other day….I have less than 100 lbs to lose to get to my goal weight. That fells pretty amazing too. When I started this journey I had 150 pounds to lose to get to my “goal weight.” And while I won’t disclose my current weight or my goal weight just yet, know that having such a BIG number almost cut in half is a wonderful feeling and a huge accomplishment. I know with a little more hard work and continued commitment I can be at my goal weight in another 9 or 10 months. Probably closer to 10 months since I will allow myself some indulgences while we travel during the honeymoon.
God is so good – he has blessed me beyond anything I could have ever imagined and without his love and strength, the love and support of my family and friends and the constant inspiration and motivation that I have found in the smallest and greatest of places I would not have been this successful or made it this far in my journey.
God Bless you all and may you have a safe and blessed 2011!
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