Tag Archives: motivation

Healthy Eating

Posted on March 21, 2012 | 8 Comments

Back in 2009 when I decided I had had enough of my weight and it was time to do something about it, I knew I had to change two things: my eating and my exercising. This is a no brainer for getting fit. Here are some of the things I incorporated into my diet:

Oatmeal: I would typically have this for breakfast every day. I liked adding a scoop of peanut butter to it as well as a banana or some dried cherries. Slivered almonds were great if I wanted a little extra crunch too.

String Cheese and Roasted Almonds: This was one of my go to snacks. Lots of protein and just enough fat to get me to the next meal a few hours away.

Carrots and Cream Cheese: I know, it sounds kind of odd, but the Philadelphia Low Fat Garden Veggie cream cheese is similar to really thick ranch dressing. Try it. I promise you’ll like it.

Chobani yogurt: I have always loved yogurt, but I love Chobani even more because of the added protein. Protein=sustained energy and who doesn’t want that??

Apples with Low Fat Caramel Dip: I have a MAJOR sweet tooth and almost always have to end my lunches and dinners with a little treat. I started eating apples with caramel dip as a way to get in a healthy treat without blowing my diet.

Hard boiled eggs: Again, this is a great source of protein. I actually don’t like the yolk, so I would bring a couple eggs and just eat the whites with a pinch of salt. It makes for a yummy, quick breakfast if you are able to toast a couple sliced of bread and add a slice of cheese to the mix. Yummy egg sammy!

Canned vegetable based soups: I ate a bunch of Progresso soup. At first I would eat all the varieties including the ones made with meat. Then I saw a special with Jamie Oliver that talked about the pink slime. Apparently this is what they use in canned soups. So long, meaty soups! It’s all veggies all the time for this girl.

Ham sandwiches: This was pretty much my staple for lunch. I almost always had a ham sandwich, light chips, and a yogurt. It was filling and tasty. I more often that not end up bringing this to work still to this day!

Frozen Meals: OK, so Lean Cuisines are probably not the best thing you can have (TONS OF SODIUM), but when I am in a hurry to get to work, I don’t always have time to make a sandwich or put a salad together. This is when I grab a frozen meal. I mean, hey, it’s either this or hitting the drive thru. You tell me which is better…

Weight Watchers Frozen Candy Bars: This is Weight Watchers’ version of a frozen Snickers ice cream bar. Oh so tasty and extremely satisfying. I loved when I had enough calories at the end of the day to enjoy on of these babies!

These were my go to foods when I was getting my eating back under control. Now that I’m having to do it again, however, I find myself still burnt out on many of these items.

So, dear friends, I need some help. What healthy foods or snacks do you keep on hand to maintain your healthy eating? I’m hoping to get some new ideas so I can keep the momentum of healthy eating going!

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Posted in Healthy Living

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Encouraging the Masses

Posted on April 14, 2011 | 7 Comments

I’m not normally one to get on my soapbox and spout my beliefs for everyone to hear.  I think everyone is entitled to their opinion and I try to respect everyone’s point of view.  The fact that we are all different is what makes each of us special and unique.

That being said, I must pull out the soapbox and dust it off today.  I’m not sure how many of you watched Jamie Oliver’s Food Revolution on ABC last year.  If you didn’t, you missed out.  Luckily, it’s on again this year targeting the LAUSD school system in Los Angeles.

LAUSD (Los Angeles Unified School District) is the largest public school system in California and second largest public school system in America (NYC’s public school system being the first).  They are responsibly for molding, shaping, and most importantly feeding nearly 700,000 children in the LA area.

With that amount of children’s health at stake, Jamie decided to try to improve the dietary guidelines in the school district.  California, after all, is known for healthy, active lifestyles, so you would think the school district would be concerned for their children’s health, right?

Guess not.  The reason I’m so irritated this morning is how obtuse the Superintendent and his staff are being as far as Jamie coming in and trying to improve the situation.  He was barred from entering the schools and was told if he tried to enter, the police would be called.

Here’s my question…if you believe you are doing a good job and you have nothing to hide, why are you not allowing just one person to inspect your cafeterias and the quality of your food?

I am a huge advocate of the prevention of childhood obesity.  I believe we should give our children wholesome, healthy foods as much as possible.  Whole grains, bright cheerful fruits and veggies, lean proteins.  That’s where it’s at, man.

One of the main topics of last night’s show was the prevention of sugar laden milk in the schools (think strawberry and chocolate milks).  Jamie did a presentation where he piled one week’s worth of the sugar found in flavored milk alone into a school bus.  By the time the sugar was emptied into the bus, there were HUGE piles of sugar flowing from the cracks and crevasses of the bus onto the ground below.  It was appalling.  All that sugar is unnecessary.

Granted, I am not a mom.  Yet.  I don’t have kids.  Yet.  But I do know what it’s like to buy school lunches every day.  I remember very clearly what my school’s lunch program was:

Day One:  Pizza
Day Two:  Cheeseburgers
Day Three:  Frito Chili Pie
Day Four:  Chicken Strips
Day Five:  Pizza
**Every day french fries were available and most of the time I would get those covered in ranch dressing.  It’s no wonder I have had weight issues my whole life!  (Disclaimer:  my mother did her best to encourage healthy eating at home, but she wasn’t there to slap the fries and ranch out of my hand at lunch!)

In fact, when I moved out and went to college, I lived on cheeseburgers, fries, pizza, chicken strips.  Typical college fare.  It didn’t help that I worked at a diner that made these foods readily available.  Luckily, in my third year of college, I began rooming with Carolyn, who slowly and gradually helped me see what exactly I was doing to my body.  Thanks, friend!

I really want to encourage everyone to pay attention to the health of the humans (and most importantly the children) around you.  Yes, it can be hard to eat healthy all the time, especially when you are used to eating fat and sugar and CRAP.

Make little changes.  Swap out whole grains for white bread and pasta, pick a yogurt that has more fiber protein in it (Chobani versus Yoplait or Dannon), drink one extra glass of water instead of that soda. If you made one change a week for one year, think of how much healthier you’d be by April 2012.  If you won’t do it for yourself, do it for your kids.  Promote a healthy image for them!

If you feel like helping Jamie’s cause to bring healthy food to the children of America, visit his website to sign the Food Revolution petition and get tips on being active in your community.  Over 23,000 people have signed the petition in Ohio alone, yours truly being one of the few and proud!

Do your part, America.  GET MOVING!

(That is all.  Storing my soapbox under my bed for at least a week.)

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Posted in Fitness, Weight Loss

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Pep Talk

Posted on March 23, 2011 | Leave a comment


Every now and then, everyone needs a pep talk.  More often than not, you need to provide your own pep talk to yourself.  I don’t know about you, but getting myself to eat right and work out is a daily (sometimes hourly) struggle.  There are days (like yesterday) when all I want to do is curl up on the couch and sleep.  That’s when my inner dialogue begins:

“I really don’t want to work out.”
“But if you do, you’ll feel so much better!”
“I had such a long day at work.  I’m so tired!  And this couch feels so good…”
“You promised yourself (and Carolyn) you were going to Zumba today.”
“She’ll understand.  I bet she’s tired too.”
“You won’t lose any weight or get any good, heart healthy exercise by laying on the couch.”
“I could clean the house.  That would be exercise.”
“You and I both know you’ll SAY you’re going to clean and then you’ll get sidetracked reading blogs, watching YouTube videos, or sleeping and you won’t do it.  Quit making excuses.”
“But it’s so far away!”
“Are you kidding me?  It’s five minutes.  Plus, remember what Carolyn said…you’ve never regretted doing a workout.  You have, however, regretted NOT getting up off your butt.”
“OK, OK, you win.”

There are a million reasons I tell myself as to why I can’t, don’t want to, or shouldn’t work out, but really there is no good reason.  I mean, heck, if you can’t do anything else, just go for a walk!  It doesn’t have to be a super speedy walk.  Even just getting out and enjoying the sunshine is good enough.  Chances are, when you get dressed and get out there, you’ll go longer, harder, faster than you planned.

The other day I absolutely did not want to exercise at all.  I’m talking I was laying in bed trying to take a nap because I had gotten very little sleep the night before and had worked a full day that day.  Then Carolyn asked me if I’d walk “with” her (in spirit because we live two hours apart), so grudgingly I agreed.  Know what happened?  I ended up run/walking for 45 minutes.  I did the Couch to 5k program’s Week 1 Day 1 one and a half times!  That’s typically what happens to me.

So, when you find yourself not wanting to workout, remind yourself how great you will look and feel after!  And then GET MOVING.

But have your best friend’s number on speed dial.  Just in case.

 

 

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Shut Up and Do It (C25k: W5D2)

Posted on September 5, 2010 | 6 Comments

Greetings from Cleveland!  I woke up this morning at my dad’s house in Cleveland.  I decided I would go ahead and attempt this run even though I was out of my “normal” running environment.

Dad has a treadmill, so after waking and hydrating a bit, I went to the basement to complete today’s program.  After a few minutes on his treadmill, I wasn’t feeling it, so decided to move my run outside.  It was about 50* after all, so it was a nice morning for it.

The program today was:
Warm up
Run 8 minutes
Walk 5 minutes
Run 8 minutes
Cool down

Dad lives in a nice, quiet neighborhood, though it’s not very big.  I had to stay in the neighborhood though, because the road he lives off of is a tad busy and I didn’t really want to risk getting run over this weekend.

The entire neighborhood is probably about 3/4 of a mile.  I think I ended up doing about 3 laps, so about 2 1/4 miles in 30 minutes.  I completed the first 8 minute run and was tired and out of breath.  My heart rate was around 185, so I knew my pace was a little fast (I have trouble pacing outside), but all in all I was feeling OK.

I walked the 5 minutes and then started to run the 8 minutes.  That’s when the mind games started.  I told myself, just get to 4 minutes and then you can stop if you want…it’s good you came out on your mini vacation at all.  After a bit of this, I remembered a blog post I read the other day (unfortunately I searched and searched, but couldn’t find it again) talking about all the negative talk you tell yourself when running.  That’s when I decided to shut up and do it.  Just complete the run.  Yes, I was tired.  Yes, I was out of breath.  Yes, my heart rate was getting uncomfortably high.  But I thought of the feeling I would have when I was done.  And I love that feeling so I just ran.

The verdict?  Sometimes you just have to shut up and do it and you’ll thank yourself later.  I know (now) from experience.

Today’s Playlist (Let me know what you think of the playlist idea):
Heros-Shinedown
Harder to Breathe-Maroon 5
Brick by Boring Brick-Paramore
Luckie St.-Cartel
Right Now (Na Na Na)-Akon
I’d Do Anything-Simple Plan
Don’t Lie-Black Eyed Peas

What do you tell yourself to push yourself forward when all you want to do is quit?

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C25k: W4D3

Posted on September 1, 2010 | 2 Comments

I was not going to run today.  No way.  No how.  Couldn’t pay me to run today.  I woke up with my back in knots (I’m thinking from Zumba last night for some reason).  I was sore, I had a headache, and I was just plain feeling lazy.

Then I read a comment a reader had posted on a previous blog post.  He said he was interested to see how my running would progress.  For some reason, this comment lit a fire under my ass.  I’m not sure why or how, but I immediately got up from the couch, changed into my running clothes, and headed out the door to the gym.

In my previous post, I decided I was going to stick to running on the treadmill because it was easier for me and, since I’m just teaching myself to run, I figure going the easier route is OK for now.  Once I feel a little stronger, I will venture outside, but for now my home is on the treadmill.

I got to the gym feeling with a mixture of confidence and trepidation.  I knew I could do this.  I’d done it before.  This was not my first time at the rodeo.  BUT after the last run I had, I was nervous this run would result the same way.

I am delighted to say today’s run was FABULOUS!  Yes, I was tired towards the end of the 5 minute runs.  Yes, my side and knees hurt a little.  But, YES, I finished the run and I finished STRONG!  I could probably have kept going, but I didn’t have any more time.  I have to be at work in an hour and I haven’t showered yet.  Whoops!

My point of this post is to thank those of you who give me that little push when I need it.  You have no idea the effect your words and comments can have.  In fact, a similar situation happened a few months back where my friend, Heather, gave me a little nudge to get me out the door.  Just know that every comment I receive is greatly appreciated and it can make a world of different between choosing the couch or the treadmill.  Thanks, guys!

Something New!
I’ve decided to start posting my playlists for my runs in case there are more people like me out there who get motivated by great music.  If you have more suggestions for me, please share!  Thanks!

“Breakout”-Foo Fighters
“Faint”-Linkin Park
“Breaking the Habit”-Linkin Park
“Sonny”-New Found Glory
“That’s What You Get”-Paramore
“Miracle”-Paramore
“Fences”-Paramore
“Everybody”-Ingrid Michaelson (Cooldown)

**I have a “Running” playlist that is supposed to shuffle, but for some reason when I hit the shuffle button, my iPod ignores me, thus resulting in me listening to the same artists over and over.  :)

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C25k: W4D2

Posted on August 27, 2010 | 3 Comments

Oh, lordy.  I’m starting to get to that “What the hell are you thinking?” point in my c25k training.  I did this last time too.  I question myself all the time as to whether or not I’m “built” to run. It just seems like it is harder for me than many other people.

Now, I know I shouldn’t compare myself to all the other food bloggers out there that run every day and complete half and full marathons, but shouldn’t running get easier with time, not harder?

Yes, I am going a longer distance now than I was say, three weeks ago, but I also feel like I should be “learning” more about how to run.

I have decided to go back to walking outside and running inside.  If running on the treadmill is easier for me, then that’s what I should do.  Maybe once I am able to fully complete my goal distance (3.1 miles or a 5k) on the treadmill, I can revisit running outside.

Maybe I’m coming at this from the wrong direction.  Maybe not.  But for now I think this is going to be my plan of action.

What exercise limitations do you face?  Have you overcome them?  How did you do it?

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