Breakfast of (Busy) Champions

Pardon my absence. I've been (luckily) bogged down with work. Per usual, it's thrown my routine into a little spin, but I've been eating healthy.

I just cooked a small batch of pancakes (yes, at 8pm) for my husband. He's gotten into the habit of cooking breakfast the night before. He always assumed pancakes during the week were out of the question because they take too much work and time to make. On a recent trip to the supermarket, I picked up a box of Fiber One Complete pancake mix. The look of hope on his face said it all. "But, it will take too long to cook in the morning." I showed him the 3 steps and two ingredients (mix and water) and he fell in love. Since no dairy is added, he can probably mix a batch, cook in the morning and leave in the fridge for a couple of days. I was surprised at how well he makes them. They come out nicely browned and fluffy. I'm lacking in the pancake making skills department to say the least.

I'm not a pancake lover. I'm not even an egg lover unless they're over easy with home fries and turkey bacon. My breakfast of choice is a parfait aka strained yogurt, pecan praline granola, and sliced strawberries. I love fage but the price is too high. I buy a couple of tubs of low fat plain yogurt and strain it in my fridge over night. I sweeten it with a little pure cane sugar. This is also my dessert of choice. Granola is a bit high in calories so I might try muesli soon. My standbys are farina and my favorite cereal of all time, Raisin Nut Bran with 2% milk. I've been eating this since I was in my tweens. My choices are not the healthiest but are better than most options out there...and delicious.

What's your breakfast of choice?

Video: Easy Diet Tips For Cutting Calories

Video: The Truth about Splenda/Sucralose!

Eek! This guy is making a lot of sense. But oh how I love Splenda. The idea that it is made from sugar always made me feel safe. Come to find out it is a highly altered chemical. I've tried agave nectar (not sweet enough) and cane sugar. I really like cane sugar but it's just empty calories. I'm very interested in Stevia and may pick some up soon.

How NOT to Sabatoge Your Weight Loss on Vacation

"Genius (or success in my case) is one percent inspiration and 99 perspiration." -Thomas Alva Edison

My husband and I will be vacationing and visiting fam in the Carribean next week. It's nerve-racking thinking about all the ways I can sabotage myself. I've always threw caution to the wind on vacations and returned with at least a couple of pounds gained. Our last vacation was all-inclusive which is a dieter's worst nightmare. To avoid the debauchery, I'll actually have a plan of attack this time.

It turns out there are no all-inclusive hotels in the area of the island we're visiting. We booked a room with a kitchen and dining area. What's even nicer is there's a deck at which we can eat our meals facing the water. The first thing we'll do after checking in is hitting the supermarket. We'll cook ALL of our breakfasts, some lunches and stock up on bottled water, fruit and snacks to bring with us on outings.

Because we'll be in the Caribbean, I'll try to have as much (steamed/baked) seafood and fruit (mmm mango!) as I can stomach. It will be difficult to stay strong as most dishes are fried on the island but I'll try to keep my meals, especially dinner, as healthy as possible. I'll allow myself 3 dinners that I won't obsess over. Drinks alone can easily put me over my calories for the day. One Piña Colada can easily top 700 calories! I'll stick to light beers and wine (and maybe one Piña Colada.) I'm bringing my laptop in hopes that I'll have a connection and can track my calories.

We'll be on the coast for 5 days and the mountains for 4. I'll be packing my sneakers to have long (1 hour minimum) walks on the beach and then in the mountains every other day. I think it'll be a great way to explore our surroundings, snap pictures and keep active. My aunt is vegetarian and a very healthy (and excellent) cook so I'm pretty excited to see (and taste) what she cooks up. I missed her famous shrimp soup the last time I visited because I was sick. I'll be the first one at the table if she makes it again.

Happy Valentine's Day!

I hope you all have a lovely and romantic day! My mantra today will simply be Moderation. I'll skip the bread basket today and have a glass (or two) of Rosé instead of a fruity cocktail. I'll have one slice of whatever yummy dessert I choose. I'm not a chocoholic but cheesecake on the other hand can easily be my demise. If your other half asks what you'd like, shoot for flowers, jewelry...basically anything without calories. Of course if you cave, there are always other ways to work off those calories...

Here are some healthy and decadent desserts to enjoy!
Strawberries with Cream Cheese
Raspberry Swirl Frozen Dessert
Chocolate-Dipped Strawberry Cheesecake

Peek into My Fridge and Goals

Click to enlarge photos. Here's a peek into my fridge after 1. a new, and clean fridge was delivered and 2. after a weekly grocery trip. As you can see we really love dairy. Well, I actually love dairy. I might even be addicted to cheese. Yogurt with granola and strawberries is a breakfast I can't have just about everyday. I don't eggs though. That's for the hubby. We refill the water jug from the tap with our Brita filter. Diet soda isn't great, but we love it. There are potatoes and cassava in the crisper drawers. There are also tons of condiments, dressings and spices on the fridge door.

Lots of fish and chicken towards the back of the freezer. The garlic naan is a bit high in calories (190 each) but they make a good lunch when topped with marinara sauce and part-skim mozzarella. We usually keep a bag of broccoli and other veggies around for quick dinners. The frozen mango and passion fruit (middle) are great for shakes. Haven't made one in a while, might have one for lunch tomorrow.

I managed to lose 7 pounds in January. My goal was 8 pounds but I'd call it pretty much a success. Here are my accomplishments for January:

• Exercised 10 days


• Increased my treadmill time by 5 minutes, increased speed by .5 mph


• Tracked my food intake everyday

Here are my goals for February:

• Exercise 4xs a week (16 days)


• Drink more water


• No eating after 8:30pm


• Increase treadmill time by 5 minutes


• Exercise and track calories while on vacation

Video: Tips Eat Less Food w/out Hunger & Loss Weight, Nutrition

I eat out of boredom. My biggest meal is usually dinner (bad, I know). This is my only meal with my husband. It's our time to de-stress and talk about the day. I guess I associate dinner with comfort.

I usually have outrageous portion sizes for dinner. I need to start taking a doggie bag instead of finish my plate when eating out. At home, I need to practice portion control.

My biggest problem is skipping meals, usually breakfast and/or lunch. I am ravenous by dinner which is why I have the huge potion sizes.

Making Conscious Food Choices: Red Meat

I've taken an in-depth look at my food log. I notice I've only eaten red meat once in the last week. Thinking about it, our meat consumption has decreased tremendously in the last 5 years. I was raised on a very heavy, red meat diet. The first change I noticed after moving out on my own was I was buying pork very rarely. I now buy pork chops maybe 4 times a year. I consider pork a red meat even though it technically isn't. I don't like the taste as much as I used to and it upsets my stomach. The smell of pork roast makes me sick. I still eat it during holidays, but in very small amounts.

One reason I've cut down on buying meat is health reasons. I try to buy mainly organic products...with the exception of meat. The amount of hormones and other harmful chemicals in our meat (as well as other everyday products) is astonishing. I already feel bombarded by toxins from other means everyday of my life. I don't feel the need to eat toxins as well. There are many more benefits for eating organic meat besides the few I list here.

Another reason why we've lowered our consumption of red meat is the cost. It is still pretty expensive to buy organic, farm-raised meat...when I can find it. FYI: Just because the meat is organic doesn't necessarily mean it was treated humanely. The price of non-organic meat has been on the rise for years. I noticed small price increases until one day the price was over $2 more than I paid the previous year. I decided to start cooking less meat-based meals to save a few bucks. I used to think fish was more expensive until I compared prices. I now buy fish/seafood/poultry in family-sized packages. The price is usually less than or equal to a its equivalent of red meat.

Last but probably the most important reason to me is purely ethical. I've watched many videos showing the way animals are tortured. Don't even get me started on veal. I've eaten it once in my life. Never again. There is absolutely no reason to torture an animal that is already being sacrificed to feed us. We as Americans don't think about where our meat came from. We see a nicely butchered piece of meat but don't think of the animal it once was a part of. I'm far from being a vegetarian. I love poultry and don't think I can ever give up eating chicken or turkey. I can however make informed choices and develop healthy eating habits. I plan on being (almost) 100% organic when I have children.

EDIT-1/17/09: Today is my cheat day so I'm recording this morning's weigh-in (instead of tomorrow.) 1.2 pound loss!

Video: Healthy Fast Food Menu Item?

My healthy fast food of choice is a Subway sandwich on wheat bread with a vinaigrette dressing. Sometimes I go with a chicken salad or chili and baked potato from Wendy's.

Update and Reflection

I have to say, I'm really proud of myself. I haven't been so diligent about logging my food in...years...ever? You can check out my food log by clicking The Daily Plate button to the right. I had a few days of going over my calorie limit. In the past this would have thrown me into a spin but now it's a way to see my mistakes.

I think I might have finally taken the blindfold off. I hate looking in the mirror. HATE it. But I took a long look and see that I've really neglected my body. It's as if I didn't really know I was fat, I just ignored the situation. Well, it's time to like what I see in the mirror again.

Successes

• Lost weight two weeks in a row!
• Logged my food for two weeks in a row.
• Taking vitamins (just about) every day.

Failures

• Only exercised once in the last two weeks. I've been sick with bronchitis. I'm finally on the mend and will workout at home for now.

Problems

• Still not drinking enough water. I want to buy a reusable 1/2 gallon container to fill nightly.

Lessons Learned

• Logging food right before or soon after allows me to see how many calories I'm allowed for the rest day. The days I've gone over are partly because I logged my whole day at once. If I would have known I was close to my limit, I probably would've cooked a lighter dinner or skipped dessert.
  
• Planning a daily menu is far easier than trying to plan for a week or longer at a time. I list my meals for the following day on my dry erase board in the evening.

Video: Hungry? Hunger Control, Cravings, Weight Loss, Nutrition

This is a long video but worth the time. I am very guilty of confusing thirst with hunger. I didn't think I was on a sugar cycle. I was hyperglycemic as a teenager and still suffer from horrible fatigue. I know this was directly related to my eating habits. I still have the habit of not eating until the afternoon but I'm trying to break this habit.

How I Fight Cravings

I've scoured the internet and read many magazine articles and books on how to fight cravings. Usually once a craving hits, it's all I can think of. I'm still at the beginning of this food journey. Here are a few tips that are keeping me sane.

I do not keep non-healthy treats at home. I don't even walk down the junk food isle. Ok, I speed walk past to grab the popcorn but you get the point. I just don't buy it! I also make sure I eat before I shop so I don't pick up that barrel-sized ice cream. On the flip side, I try to have healthy snacks on hand.

I have one cheat day a week. I actually skipped my first 'cheat day' to try and get my cravings in check. I'm not sure if I'll make it a cheat day or meal. I'm leaning more toward a cheat meal for the first month to get into the habit of eating healthy.

I've also come up with alternatives to my favorite junk foods. Here are my favorites:

Dairy/Ice cream: Edy's Slow Churned Light Ice Cream or Rice Pudding
Ice cream is my all-time favorite dessert (even though I'd eat it for breakfast, lunch and dinner if I could.) I'm very picky about ice cream and have tried quite a few low fat varieties. This brand is very close to the real thing with no yucky after taste. My favs are Vanilla Bean and Butter Pecan. I also love rice pudding and have found a 1/2 cup with cinnamon and light whipped cream to be just as satisfying as a full serving of ice cream.

Salty/Chips: Smart Foods White Cheddar Popcorn
This is what I reach for when I'm in the mood for a salty, crunchy snack.

Soda: Sparkling Water
I love flavored sparkling water. No calories, fat, or sugar. The perfect drink.

Candy: Gum or Hard Candy
I keep trident in my bag at all times. Hard candies are long lasting (don't chew, let it melt!) and pack lots of flavor. I also like Werther's or Nips caramel candies. One goes a long way.

Savory/Crunchy: Hummus with Veggies
I love Trader Joe's kalamata hummus with celery slices or baby carrots.

If you feel that you absolutely need that cookie...eat one. Savor it. Pretend it's the last cookie on the planet. Usually a few bites is all your brain needs to be satisfied. Don't beat yourself up for it. Enjoy it and move on.

Video: Nutrition and Your Mental Health

I have been a bit more conscious of how I feel in relation to what I eat lately. My allergies are usually worse after I eat dairy products. I feel sluggish and my nose is stuffed when I wake up after eating a high sodium meal. I am tired after a huge meal or not drinking enough water during the day.

Video: Eat Healthy Food on a Budget Tips

I began transitioning to a more organic diet in '08. Most of my reasons are ethical, others are nutritional. We know organic doesn't necessarily mean healthy but there are still tons of benefits. The price of organic food has been dropping in the last couple of years. Even so, it can still be a drain on the wallet.

In my case, I take a monthly trip to Trader Joe's to stock up on organic foods and healthy staples. I haven't tried Whole Foods only because I know the prices on most items are a little higher and I don't have a store near my home.

Other ways I stock up on healthy foods on a budget is shopping at "ethnic" supermarkets. There is a large Asian supermarket near my home that sells fresh fish and tons of fruit and vegetables year-round. I can't find most of these items at any other conventional food mart.

My Healthy Food Staples

Even though I'm nowhere near my goal weight, there are a few healthy foods I eat routinely. Here are a some of my staples.

Diet Soda: My husband and I have been strictly buying diet soda for about 6 years now. It was a tough switch. I hated the taste at first, but have tried enough brands to know which ones have the least aftertaste. My favs are sprite zero and diet cream soda. Least fav is diet coke or pepsi, even though I'll drink it with lemon.

Splenda: I take splenda with just about every coffee. My husband and I go to diners a lot (I know, bad habit) and we always have to ask the waitress for splenda. I despise equal/nutrasweet.

Olive Oil: I cook with olive oil (or cooking spray) about 99% of the time. I love using different oils such as sesame and peanut to cook with (I'm a foodie) but olive oil is the staple. It burns easily at high temperatures so keep an eye out for smoke.

Granola: I love granola...even if it's eaten with ice cream. One of my fav desserts is sliced, fresh strawberries with granola and a dollop of whipped cream. My fav breakfast at work is a McDonald's parfait (with granola!)

No Pudge Fat-Free Brownies: These are sinful, and I'm not even a "chocolate" person. I buy them at trader joe's but have recently seen them at my local pathmark for the same price.

Nuts: I buy raw almonds, pecans and walnuts by the pound from TJs. They're very nutritious, curb my appetite and are a great snack.

Seafood: I rarely ate seafood as a child. It was sort of a luxury for us. I found as an adult that I love fish, especially shellfish. I keep large bags of seafood mix (for pasta), shrimp and tilapia in our freezer. I love white, boneless fish and have hooked my husband on it too.

Video: Diet Tips: Why You're Not Going To Lose Weight

My Master Cleanse Experience: Day 0

I've decided to try the Master Cleanse. I've read the Master Cleanser eBook (PDF), forums and seen countless videos of other people's experiences. I am doing this more so for the benefits that come with detoxing. My health has definitely deteriorated over the last year. I wake up with a stuffy nose almost everyday. I think I've developed asthma over the last year. I've developed a whistle/wheezing sound in my chest while sleeping, which actually wakes me up sometimes. My allergies are in full effect no matter the season. And the list goes on.

It's recommended to cleanse for a minimum of 10 days. I'm trying to cleanse for 4 days (until New Year's Eve.) I've never juice fasted/cleansed before so I don't want to set myself up for failure. Baby steps. I'm already having a problem with drinking the salt water flush. My gag reflex is in full force after only cups. I have gone many days not eating until late afternoon. I suspect I'll run into problems in the evenings. I might have to break out the crochet needle to keep my mind preoccupied.

I'm off to the store to stock up on supplies. I'll post my experience here. Wish me luck!

EDIT-7:56pm: Damn it! I couldn't find Grade B maple syrup anywhere! I'll have to take a drive up to Trader Joe's tomorrow. Have to postpone one day.

Video: Healthy Breakfast Food Recipes

Video: Food & Toxins: Keeping You Fat

Staying Hydrated is Work

Am I the only person who finds it difficult to drink water? I love water. Icy cold, please. But for some reason, I will go hours and not drink a drop. There are days where I will not have 1 glass of water the entire day. I usually drink coffee, fruit juices (I know, loaded with sugar) and diet soda. Yes, we know the pros and cons of diet soda. But water will always trump any other liquid. I am very picky with water. I drink from the tap, but after reading this, I try to keep a distance. My fav brand of bottled water is Smart Water. The best/purest tasting water on the market imo. But, as I'm trying to be a greener person, I want to invest in a reusable bottle. Not to mention the cost. This leaves me one option. Filters. I have an old Brita jug my mom gave me but never used it. I haven't researched the cost of filters but it's something I need to do.

Anyway, I'm going to start drinking at least one cup of green tea daily. Tons of benefits plus the H2O. I might even set a reminder via email.