Tag Archives: plans

Apr 05 2012
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Size 20

Vacation – Final Thoughts

Vacation is (was!) amazing.  And a perk to it all – I managed to lose weight (a little less than a pound, but a loss all the same).  On my last day of vacation, back inAustin, I slept in, got a pedi, potted some flowers, went to boot camp AND THEN went to the gym.  Oh yes!

So what was my secret for losing weight?  Weeeeeeell, for

(1) Chicago is a very active city – you walk everywhere.  In Austin, you really have to drive everywhere.  Though I lived there for some time, I think most of my stops were on-the-way, or else I would drive to them. For instance, shopping: I stopped into the stores on the way home, but if I was intentionally shopping, I would drive.

(2) I wasn’t so busy that I had to fit in meals I didn’t have time to mindfully consider.  It wasn’t about what was easy and quick, but rather I could carefully plan the time of my meals and snacks so they were 3-4 hours apart.

(3) I didn’t order everything on the menu.  I never *really* did that, but I would order an appetizer to share, a meal with sides, and a diet soda or alcoholic beverage.  This time around, it was water all the way and no appetizer.  And, as I mentioned in my previous, Bottomless Pit post, I didn’t always finish everything on my plate.

(4) Food is less of my focus this particular week.  I mean, I hope the feeling lasts, but it was really all about reconnecting – with or without food.

I unfortunately cannot credit any weight loss to working out.  Every time I considered it, there was some guilt about having “me” time when I have a limited amount of time with friends.  This is something for me to think about, for sure.

The last four days of my vacation were wonderful.  Just more of seeing old friends, visiting my old church, and just relaxing with my nook to absorb a taste of my old life.  Here are pictures of me and some of my friends/family:

Hanging out in the car with my Great Aunt - Jean :)

When at my Aunt's house, this is where I slept

This is the home of my wonderful friend Linda, and her family (well, sort-of - they live in one of the town homes, though not the one pictured).

Linda and I at Lou's pizza

At the Bulls game with friends!

The Bulls!

And (and, and, AND) I’m soooo close to the next 5lb mark!  Maybe by next Friday :)

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Mar 29 2012
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Size 20

Vacation, Part 1

So yesterday, I made my way to Chicago!  I happen to be staying in my old neighborhood, and seeing tons of old friends (so much so, that I haven’t really left any time for sight-seeing!).  It’s also been a flashback into old (and lingering) eating habits.

Let’s just start with the worst of it and get that over with.  I have not been to an airport since 2010.  I used to travel quite a bit for travel and recall business travel being the time I “get” to eat at the airport.  I would get to the Chicago airport with enough time to have breakfast at the airport Chili’s – dine-in.  Yesterday though, I arrived at the airport with the intention of getting just ONE breakfast taco from the Austin Airport’s Maudie’s.  Standing in line and reviewing the menu board, I see that there is a breakfast combo with two tacos for $6.  And so without thinking, guess what I purchased?  After receiving the two tacos, I recalled my plan, and decided to have one before my flight and save the other for the tail-end of my flight.  Forgot again.  Before I knew it, I’d eaten both tacos prior to flying and didn’t remember my plan until much later (when I was hungry again).

This frightened me slightly.  How easy it is to mindlessly put on weight (I’d done it for years)!  Even when TRYING to be mindful, the slightest distraction can well, distract you from the best of intentions.

So that was the worst of it, honestly.  On the positive side:

(1) The airplane used to be a time for free soda.  (Side note: I used to have a mantra that free food/drink trumps healthy food/choices).  But, with the two tacos mentioned above, I also purchased a bottled water.  So, I politely declined the beverage choices and peanuts, as I’d just had an unintentionally large breakfast.

(2) A friend of mine asked me to pick up lunch and bring it by his place (he’s not rude – just works from home and was on a 3-hour conference call).  He’d asked me to pick up some Noodle and Company, though I had to talk him out of it, as the only think that looks appetizing (to me) on that menu is mac and cheese or grilled cheese.  His alternate was Panera.  Now, Panera might very well be a small part of the last 20 pounds I gained.  I would spend my last Saturday’s in Chicago there, studying for the Teaching exams.  I would typically order an Asiago bagel with garden veggie cream cheese and something else (nothing in particular).  This may not be THAT bad for someone maintaining weight, but I was not in maintenance at that stage in my life.  I just needed a good study spot.  Still, I was surprised to see they had low-calorie soup options (and the salt wasn’t terrible either).  Not the most nutritious, but considering I hadn’t eaten since 7:30 AM (and it was now 1:30 PM), I was mostly interested in kick-starting my metabolism again.

(3) I went to one of my favorite burger places here, The Counter.  I am embarrassed to say that (a) I have day dreamed about this place and their pretzel buns and one of the most amazing veggie burger patties around.  In addition to my standard, (b) I would always encourage the table to get an order of either sweet potato fries or Parmesan fries.  This place would turn me into a bottomless pit.  Yesterday though, I stuck to the burger and stole only a FEW fries off the plates of my friends.  In the end, my meal was between 700 and 800 calories (including the fries).  That’s more than my typical dinner, but my calories for the day were under 2,000, which still creates a deficit.

(4) I went grocery shopping upon arrival – to get breakfast and snack items, and identified the new trader joe’s near my “hotel” for other quick meals.

I’m really excited to be on vacation.  I still want to get exercise in, but feel the tug to spend as much time as I can with friends.  I know someone will post and say to work out with friends (and perhaps I will), but for the moment, I’m really trying to get on the road to see my 90-year-old great-aunt!!

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Mar 16 2012
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Size 20

Friday Update

In one week….

Weight: down 2.6 lbs this week, 23 lbs so far
Neck: down .25″ (this bumps around a one inch range)
Waist: up .5″
Hips: up .25″

2.8 pounds to go on my 6-pound sprint.  I would love to head to Chicago (my upcoming vacation) as a size 18.  It may be a stretch, but Imma gonna try.  Not too worried about the waist and hips gain, as I think this could be measurement error.  It’s pretty difficult to measure yourself consistently, and so long as there is not a 1.5″+ difference, I’m fine seeing these bump around.

I FEEL skinnier, though.  The jeans I’m wearing today were SNUG on New Years Day.  I recall a road drip to San Antonio being incredibly uncomfortable, and at some point, I unbuttoned the top button and folded the band in, and was still uncomfortable.  I know there is some give to jeans, and they can stretch out over time, but these even fit better right out of the wash (when they are their tightest).

I just have to remind myself of my avoidance:

Soda (gave that up January 1st)
Processed food
Canned soup
“Diet” anything
Salt
Sweets
Fatty Food
Fried food
Eating out

Tennis practice last night and tonight, tennis match Saturday afternoon with my new partner Kathleen.  Go team Kick Ace!

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Feb 19 2012
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Size 20

My New Favorite Cook Book

Ok.  I know I just said I found some pitfalls with meal planning alongside a cookbook.  The gist of that was I was over complicating the plan, so much so that I failed to recognize that between boot camp, tennis, work and church, I did not have time to cook three meals a week in the evenings.

However, I do love trying new recipes – keeps it interesting, and challenges my pallet.  I’ve resigned myself to the notion that I have to cook on Sundays though, and Wednesdays.  I will make and prep enough batches for the next few days.  The one thing that doesn’t work (for me, at least) are things like chicken breast, pot roast, etc.  I don’t like cuts of meat in general, let alone reheated.  #truth

I seem to be leading away from my point, instead of towards it.  So here’s a very abrupt change of topic: I’m in love with my new cookbook:

No, I have not come down with Diabetes.  However the Nutritionist did mention she had a few Diabetic cookbooks she recommends.  So, on my way to Barnes to pick up 300 under 300 – a book of 300 recipes under 300 calories – I changed it up when I came across this colorful, informative, picture-for-every-recipe book.  The principals of diabetic eating are basically the principals we should all follow.  The lesson for me: diabetics do not have a special diet, they just have to follow a healthy diet.  My grandma would be proud.

Aside from a ton of recipes I will find an appropriate time to work into my meal plan, there there are a ton of pseudo info graphics throughout the book like the following:

Calories would have been a little more helpful here, but the two are related.  Just a helpful visual.

As you may be able to see, there are little book markers throughout the book where I’ve taken note of things to try.

Lobster Mac and Cheese Casserole anyone?  Only 322 calories :)

 

 

 

 

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Feb 15 2012
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Size 20

Planning and Puzzlement

Oh what a week it has been.   Last I wrote, I’d just been to the nutritionist and left rather confused.  What I don’t think I mentioned was that I had been to the dermatologist earlier that week, and was heading to south Texas for vacation later that week.

Well, the dermatologist was not really worth mentioning, or so I thought.  See, she put me on birth control to help regulate my hormones, in an effort to help my adult acne.  I have not been on that stuff in quite a while and man it messed me up.  For one thing, I spent a week being very crabby.  I caught myself crossing my arms a lot, was very irritable, did not want to see people, etc…. especially the past couple of days.  I bitched and moaned about going out with a friend for valentines day.  Ya’ll, I even drove all the way to tennis (about 5 miles) and felt like turning around and going home because I didn’t want to be around people while grouchy, and also didn’t want to put on a happy face.  I didn’t bail though.

Last Sunday was when another side effect of BC hit in a big and uncomfortable way home from  South Texas – constipation.  My God.  I thought (not for the first time in my life with this condition) that I would have to go to the hospital to have it taken care of.  I drove probably 150 miles with some major discomfort before the laxatives kicked in.  By the way, the other time this happened was also medicine-induced, but that was post-surgery Vicodin.

Anyway, I feel like I’m back to normal, but still confused as ever about my diet after my trip to the Nutritionist.  Before, when I did South Beach, it was very black and white on I what I could/should eat, and what I couldn’t/shouldn’t.  The nutritionist simply added carbs to my diet, and recommended 1600 to 1800 calories per day.  So, the list of food items out there was simply on a platter once again, and this overwhelmed me.

I have since reached out to her via email, but have not yet heard back.  I’ve spent the past few days  (well, past week if you count calories on vacation, which I should, but don’t), eating over 2,000 calories per day.  Hey, at least I’m tracking!  I’m just so lost, honestly.  The other issue is that Sunday I was all stopped up, Monday it was back to work, tennis Monday night, dinner with a friend Tuesday night.  Tonight is the first night since vacation that I wasn’t burdened with some other duty or task.  I can spend some time thinking more about my diet moving forward.

The way I think I’m going to approach this is think about things I WANT to incorporate into my diet.  For instance, I want more oatmeal in my diet – for the cholesterol benefits.  I want skim milk in my diet.  I’d like to keep nuts, fruits and vegetables in there, too.  I SUPPOSE by the time I put all the wants in the diet, plus the carbs my nutritionist wants to integrate, there will likely not b e a lot of room for much else.  Perhaps that’s my approach.

Truthfully ya’ll, if you have some advice here, I could really use it.  Why is a calorie restriction so confusing for me?  I started my diet this way, and now I’m back to it.  Puzzled.

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Feb 07 2012
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Size 20

Nutritionist

Today, I saw a nutritionist.  This was a first time experience for me.  I’m not entirely sure what I expected going in – perhaps the secret weapon to fighting fat and losing weight.  Wrong.

The appointment started out with my nutritionist, Elizabeth, asking a lot of questions about family history regarding heart disease (one side of the family), cancer (both sides of the family) and diabetes (both sides).  “Oh boy,” she says.  We talked a lot about what I’m doing now – walking through what a typical day looks like for me in terms of food and working out.  As she saw it, I had three core areas to work on: (1) dinner, in general, (2) planning, and (3) eating more carbs (yes, more).

Dinner is an issue for me because evening tennis and/or boot camp often hit right when I need to be eating (which is every four hours, by the way).  Perhaps I go from work straight to tennis, getting home around 8:45.  This is hardly the time I want to cook – and is more about getting into the bedtime routine.  Knowing all this as I leave the office, I usually pick up fast food (yeah, I know).

Hence, I need to be better at planning around the clock.  I told her about how in November, I did not eat out at all – no meals.  This took an immense amount of planning, which I could stand to channel more – like having frozen meals at the office for those nights that run into tennis.

Regarding the carbs, I was surprised.  Carbs are apparently what the brain uses for fuel.  Know why people on Atkins are loopy?  No carbs.  I should be eating 2-3 “choices” of carbs per meal, and 1-2 choices per snack.  A choice, by the way, is 15g of carbs.  This could include veggies, milk, bread, fruit – so many options.

From there, we discussed a meal plan for one day that was customized for me.  For instance, I currently have eggs for breakfast, sometimes with Canadian bacon.  Now, I’ll be adding carbs to that – toast perhaps, or quinoa.

I asked her about a calorie goal and was surprised to hear about 1,600 – 1,800 calories a day.  I explained to her that MyFitnessPal (my online calorie tracker) has set forth 1,300 calories, but adds back any workout calories I earn.  So, if I do boot camp in the morning and burn 400 calories, then my new calorie goal for the day is 1,300 + 400, which equals 1,700.  Calories, however, do not carry into the next day.

So, it’s back to calorie counting for me very soon!  I am on vacation as of about 7PM tonight and I’m going to eat mindfully for the rest of the week and plan meals starting Monday.

I head back in 6 weeks – I suppose for a follow-up.  My guess – we’ll talk about how the diet is working out for me, review my “homework” (meal and calorie tracking).  I *really* hope insurance covered these upcoming appointments.  Today cost me a $60 copay, and would have been $170 for the initial consultation.  Ouch!

Still, I’m looking forward to having a professional talk me through the process and I hope to see more results as a result of the steps I’m taking with her.

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Jan 01 2012
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Goals, Size 20, Commitment

Resolution

This year, I resolve to continue to lose weight and inches.  I’ve been making commitments all along, but in 2012, I, Katie, resolve to not drink soda.  Yes, really.  Salt and soda – my two biggest food vices, now gone.

Next up: continue on my 50-lbs-lost by June 1 goal.  That’s about 10 lbs a month for the next 5 months.  It’s certainly a stretch goal, but if you shoot for the moon, and miss, you’ll at least land among the stars.

Happy New Year All!

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Dec 28 2011
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Meal Plans, Size 20

Meal Plan 2011-12-30

Trying to incorporate the food list from Alton Brown in my meal plan for the upcoming week.  I think I hit all the daily and three-times-weekly foods.  Not entirely sure I hit all of the once-per-week items (red meat, alcohol, dessert).  Also, I plan to incorporate green tea throughout the days.  The only processed foods I have included are Basic 4 cereal, whole grain bread, and Catalina dressing.  Would love to hear your feedback, recommendations or suggestions!  Also, does anyone else type up their meal plans or grocery lists?  If so, please share!

Saturday/Monday:

B1: Basic 4 cereal w/ almond milk
B2: Tunafish sandwich on whole grain bread w/ apple
L1: Roasted sweet potatoes
L2: Dark greens salad w/ tomato, green onions, ranch beans, Catalina dressing
D: Sauteed tofu w/ shredded carrots, broccoli, peanuts, soy sauce

Sunday:

B1: 2-egg scramble w/ onions and carrots, whole grain toast
B2: Greek yogurt w/ fruit
L1: flexible/on the road
L2: flexible/on the road
D: Sauteed tofu w/ shredded carrots, broccoli, peanuts, soy sauce

Tuesday:

B1: 2-egg scramble w/ onions and carrots, whole grain toast
B2: Greek yogurt w/ fruit
L1: Roasted sweet potatoes
L2: Dark greens salad w/ tomato, green onions, ranch beans, Catalina dressing and AVOCADO
D: Tuna croquettes, roasted carrots

Wednesday/Friday:

B1: Basic 4 cereal w/ almond milk
B2: Tunafish sandwich on whole grain bread w/ apple
L1: Roasted sweet cauliflower
L2: Dark greens salad w/ tomato, green onions, ranch beans, Catalina dressing and AVOCADO
D: Tuna croquettes, roasted carrots

Thursday:

B1: 2-egg scramble w/ onions and carrots, whole grain toast
B2: Greek yogurt w/ fruit
L1: Roasted sweet cauliflower
L2: Dark greens salad w/ tomato, green onions, ranch beans, Catalina dressing and AVOCADO
D: Tuna croquettes, roasted carrots

Grocery List:
Lemons
Whole Onions
Carrots
Apples
Berries or other fruit for yogurt
3-4 Sweet Potatoes
2 avocados (not yet ripe)
Tofu
2-3 crowns Broccoli
Peanuts or other inexpensive stir fry nut
Eggs
4 servings Greek Yogurt
Whole grain bread
Canned tuna fish
Ranch style beans (dry)
Catalina dressing
Green tea

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Dec 23 2011
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Meal Plans, Size 20

Alton Brown’s Food Plan

My friend Tracy drew my attention to an article on Dr. Oz’s website: Alton Brown’s Food Lists for Weight Loss.  What it comes down to, Alton Brown lost 50lbs and did so using some guidelines he created – 4 food lists.  Check them out:

Foods to eat DAILY:

  • Dark leafy greens
  • Nuts
  • Carrots
  • Green tea
  • Whole grains
  • Fruits

Foods to eat THREE TIMES A WEEK:

  • Yogurt
  • Cauliflower
  • Broccoli
  • Sweet potato
  • Avocado
  • Oily fish
  • Tofu

Foods to eat ONCE A WEEK:

  • Red meat
  • White starch
  • Desserts
  • Alcohol

Foods to NEVER EAT/AVOID AT ALL TIMES

  • Soda
  • Processed meals
  • Canned soups
  • “Diet” anything

This last is one I could stand to improve on.  Also, did it strike anyone else that consuming protein was not a priority on these lists?

Anyway, there they are.  If you read the article, you’ll get a lot more information as to why these items are on the list (I didn’t want to steal the whole article!).  Hope you enjoy!

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Dec 12 2011
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Commitment, Goals, Size 20

Big Plans for Big Goals

I have set a lofty lofty commitment to lose 50lbs.  My goal is to do it by June 1st.  Yes, it will be difficult and require some serious discipline.  Which is why I’ve created the following guidelines to help me.  Any other tips you have, I’m all ears!

Avoid
Soda
Added salt
Alcohol
Sweets
Fatty food
Fried food (french fries, chicken nuggets, crab rangoon, egg rolls)
Eating out

Include
3 servings of veggies per day, 2 servings of fruit
10 cups of water per day, minimum
Vitamin regimen
1-2 cups of milk per day
Lots of lean protein

Do
Work out 5+ times per week
>3-4 boot camps per week
>2-3 days of 30+ minute cardio (300+ calories burned)
>1-2 days of tennis per week
Eat 5 small meals per day
Write about it every day
Weigh myself daily
Be transparent with my weight loss
Eat a high-protein breakfast every day, as soon as I wake up
Drink a glass of water first thing in the morning
Break the big goal into bite-size pieces

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