A List of Excuses

It’s rather ironic that my last post was about staying motivated. As you can tell, it’s been a while since I’ve had any exciting weight loss news to share and the truth is I’m guilty of not taking my own advice and falling off the wagon for a few weeks, gasp! (story of my life). So in true “Katee nature” I’m dusting myself off and getting back in the saddle. And I thought it would be rather fitting and appropriate to kick things off with a little discussion about making excuses… since that too, is another story of my life.

I believe that an important part of the weight loss process, is to identify your main challenges i.e. excuses. Whether they are health issues, bad habits, guilty pleasures, or time management problems, it's important to bring those factors to the surface. The more honest you are with yourself, the better prepared you will be when those challenges present themselves. And the earlier you address the issues, the easier it is to keep on track and most importantly stay on it!

Here is my “List” with some of my solutions written in italics.

1. I don’t have the time to exercise.

Even though that’s basically true for A LOT of people, there are many ways to still fit a workout into the daily grind. For example, if you’re able to get up a little extra early, go for a walk or jog around your neighborhood! It’s a great way to cross exercise off your list early enough so that you don’t get distracted or loss motivation throughout the rest of the day. Or, are you dedicating most of your free time to studying? Take your notes/books with you to the gym and hit up a treadmill or stationary bike. Busy mom schedule? Create an activity that you and your kids can do together like walking the dog, raking leaves, wii fit, riding bikes, etc.

2. I HATE exercise… I’m already in a lazy mood or I try it and get bored so quickly that I lose motivation all together.

In my case, I did the unthinkable and joined a gym. The fact that I pay money every month is just another reason to go and not let my dollars to go waste. I also found that by removing the distractions from home, I become much more focused on pushing myself to get an actual good work out. And I discovered that classes like Zumba and yoga are not only a good workout, but SOOO much fun and make the time fly by! In any case, you’ll enjoy exercise a lot more if you’re actually enjoying and having fun with it. If gyms aren’t your thing, try walking around town or a park. Pick a route that is visually interesting to keep you entertained and motivated to keep going.

3. I am a bottomless pit with no portion control.

I have learned to work with my insatiable appetite by still eating larger (but still smart) portions, just with healthier foods. Even though portion control is still extremely important and something we all need to be working on, you have to be able to make certain changes that will work best for YOU and your body. Another thing I have found to be very effective is to slow down when eating and drink lots and lots of water with my meals.

4. I love adult beverages.

This is one thing that is very difficult to get around. So if I know that I will be going out with the girls, I’ll try to save some of the WP to use and/or be extra healthy with my eating for that day.

5. I have a salty/comfort food tooth.

But I have found with WW, you can cook just about anything and still make it healthy at the same time. The key word being “COOK”, that’s the biggest factor.

6. I love going out to dinner.

So I look up the menus online first so that I know exactly what I’m getting myself into point wise before temptation takes over.


Overall, I have found that the more honest I am with myself, the better prepared I am to continue with my weight loss success. And hopefully I’ll take my own advice today and stop with the excuses on my list!

So what types of solutions do you have for YOUR list?

Thinspiration

We all need motivation and inspiration when it comes to achieving the goals we set for ourselves. This is especially important when it comes to weight loss. The day to day struggles like giving into temptations or a slight weight gain can be very discouraging and easily knock us off track. Thus is why it is so important to not lose sight of our long term goals and keep strong motivators and inspirations close by. Whether it’s a good friend or family member that’s holding you accountable, an inspiring picture, or motivation to fit into your skinny jeans, we all need something to help us keep our eyes on the prize. And the more detailed the better! My personal goal is to wear a 2 piece swimsuit by next summer (for the first time in my life!). So to keep myself focused, I’ve already picked out the exact suit and keep a picture close by to keep me motivated. I’ve also found that pictures, specific detailed goals (like “I don’t want to have a muffin top anymore”), and reminders/affirmations help me to stay motivated and excited about reaching my goals on a day to day basis.

Here are a few things that inspire & motivate me!

Rebecca from Biggest Loser Season 8

“I have the power to change my life”

My Weight Watchers inspiration, JHud.
She is fabulous.

I want to go shopping for newer/smaller clothes!

"I am Beautiful"

So what inspires & motivates you?

Thin Crust Veggie Pizza

Speaking of Power foods, here is a little gem that makes a perfectly filling meal and satisfies the pizza craving. The veggies fill you up twice as fast as opposed to filling up on doughy empty calories. Enjoy!

 Thin Crust Veggie Pizza

 
* 6 PP per serving (6 Servings)


1 Vidalia Onion

1 Green Bell Pepper

1 ½ Cup Sliced Mushrooms

1 cup(s) canned artichoke hearts, without oil

1 Large Tomato

½ Cup of Tomato Paste

½ Cup Part-Skim Ricotta Cheese

1/4 cup(s) (shredded) part-skim mozzarella cheese

1 Package of Pillsbury thin crust pizza dough

Fresh Garlic

Italian Seasoning

Basil

Oregano

Preheat oven to 400. Prepare your sauce by adding a little water to the tomato paste and seasoning with garlic, basil, Italian seasoning mix and any other herbs/spices you like. Spread the dough out over a baking sheet and pre-bake for 5 minutes. Then add sauce and ricotta cheese and layer your veggies. Bake for 10 minutes and add the shredded cheese after you take out of the oven. Let rest for several minutes and dig in!

Powerful Foods

Throughout the past couple of months I have learned the importance of filling up on the right kinds of foods. Weight Watchers refers to them “power foods” and I strongly believe that’s exactly what they are, POWER. By eating more fruits, vegetables and protein, your body is still able to fill up while fueling up on the right stuff. So instead of diving into the starchy, sugary, and salty meals, I’ve started putting a healthy spin on things like pasta or pizza LOADED down with veggies for dinner, or piling on the lean proteins and mixed veggies on top of a small bed of rice. The whole point is to fill up on the healthy stuff while still getting to eat the not-so-healthy stuff. I was truly amazed that it actually works, especially with my kind of appetite. And I’ve found that a little extra time in the kitchen has definitely paid off, I’m another 2lbs down this week!

Can you tell which meals have the most POWER?



VS.



VS.

VS.

Power Up!

The skinny on ZUMBA

I HATE exercise, hate hate hate it. I wasn’t built for running, I don’t get the endorphins rush, and I get bored SOOOO easily… until I discovered ZUMBA. It has been such a game-changer in my attitude towards exercise. Not only is it fun, but it is one of the best work outs you will ever get (hence the term “exercise in disguise”). From cardio to toning, to increasing flexibility and balance, it is an overall amazing fitness program.  And it’s not too shabby that a typical class (usually an hour long) can burn anywhere between 500 to 1000 calories!





It all started when I took my first tour at the gym that I now belong to (Ladies Choice Fitness Center). As soon as I walked in the door I could hear the music, a latin/pop mixture that made it difficult to not want to dance. Then I saw the class… I was in awe. There were women of all ages, shapes, sizes, rhythms, and coordination levels, I knew it would be the perfect place for me and I couldn’t wait to join in the fun. And I have to admit my first class did not go as smoothly as I expected, mostly because I’m a big tall awkward looking white girl that doesn’t really know how to pop and shake my booty. But I’ve now learned that it doesn’t even matter, as long as I’m trying my best I can still shake the inches off. In fact, ZUMBA is the biggest reason that I’ve lost over 13 inches!!! So for anyone that has never tried it, I encourage you to give it a shot! It’s the most fun you’ll ever have in the gym, I promise.

A Few Tips for ZUMBA Beginners


*Wear a GOOD sports bra

*Make sure you are well hydrated and have water close by.

*DO NOT be afraid to “shake it” that’s what helps you burn all of those calories!

*Make sure you wear pants/shorts that are not too loose; otherwise you’ll be tugging and pulling them up the whole time.

*HAVE FUN!!!

WW Asparagus Risotto

Keeping with my comfort food theme… I found this recipe on the Weight Watchers site and decided to give it a try last night. It is absolutely DELICIOUS and makes a great side item or small meal for lunch. You can also add in chicken or shrimp to make it a more complete meal for dinner.

Asparagus Risotto


*5 PP per serving

½ tsp table salt

1 lb. asparagus (cut into short bite-size pieces)

Cooking spray

1 Tbsp unsalted butter

3 small shallots

I cup Arborio rice uncooked (regular rice works too)

1 Tbsp fresh lemon juice

4 cups of canned chicken broth

1/3 cup parmesan cheese (grated)

Salt & Pepper

Bring a large pot of salted water to a boil. Fill a large bowl with ice water. Add asparagus to pot; blanch for 2 minutes. Immediately remove asparagus from pot and place them into ice water (to stop them from cooking and help retain their bright green color); set aside.

Coat a medium pot with cooking spray and set over medium heat; melt butter. Add shallots; cook, stirring frequently, until translucent, about 5 to 7 minutes. Add rice and toss to coat; cook for 2 minutes. Add lemon juice; cook, until all lemon juice has been absorbed, stirring continuously so rice does not stick to sides of pot, about 1 minute.

Meanwhile, bring broth to a simmer; keep warm.

Add 1/2 cup of hot broth to pot at a time; stir until absorbed. Repeat with remaining broth, making sure each addition of broth is absorbed before adding more. This process takes about 20 minutes.

When rice turns creamy and just done (should be slightly chewy and not mushy), remove pot from heat; add cheese and stir well. Stir in asparagus; season with salt and pepper. Yields 1 scant cup per serving.

Enjoy!

Goal of the Week: Measuring & Portion Control

I’ve decided to include a special weekly update in my “new” blog (Thank you Anna H). Each week I will focus on a new goal and/or challenge and I’m hoping that it will not only hold me accountable, but maybe inspire a reader or Weight Watcher!

With that said this week’s challenge/goal is to have some portion control with my meals and actually measure out how much I’m eating. Not a big deal for a lot of people, but it’s honestly my biggest struggle. It seems like my will power goes right out the window when dinner time rolls around. The worst part is, I know it’s the reason why I’m not losing on the scale, yet I continue to eat MOUNDS of food anyways! But I have found that actually measuring out my portions and only cooking enough to fulfill those portion amounts can be very helpful. For example, measuring out your pasta and ONLY cooking that exact amount (as oppose to cooking the entire box and “eye balling” your portions, guilty on multiple occasions). I was shocked/amazed/depressed over how poor my “eyeballing” skills really are. Apparently 1 cup in my mind is about 2-3 in real life… fail. So this week (or at least what’s left of it before weight in on Monday) I am challenging myself to literally measure out EVERYTHING and stop the “eye balling”. I’m making measuring cups my new best friend and sticking to the plan 100%



A few tips & tricks to keep in mind to keep on track…

*Set utensils down between bites.

*Don't leave leftovers in plain sight, it makes going back for leftovers that much more tempting.

*Snack throughout the day (nuts, fruits, etc.) so that you wont be out of control hungry by dinner time.
*Eat off smaller plates.

*Pre-portion the more tempting treats.

*Drinks lots and lots of water, before and after meals.

*Make sure you're filling up on the right foods (proteins, fiber-rich, etc).

*Visit HERE for a VERY cool interactive portion control plate with wallet and fridge size portion guides!

Wish me luck!