Thursday, November 29, 2012

Quinoa Pudding Recipe

Oh my goodness. I stumbled across this recipe when looking for a protein to add to dinner tonight. Best thing I have ever done with quinoa. So yummy! I tweaked it to my liking and you can do the same.

Quinoa (cooked original way 1 cup quinoa/2cups water)
3 cups milk- used vanilla almond
3 beaten eggs
1/2 cup shredded coconut
1/2 light brown sugar
1/2 crushed walnuts
1 tspn cinnamon.
1 tspn lemon juice
1 tspn vanilla extract
1/8 tspn salt
1 tbpn butter

After you have cooked and cooled the quinoa mix all of the ingredients in a large bowl. Pour into a greased baking dish and bake at 350 for 45 minutes or until the pudding sets (gets solid). You can also use pudding dishes but I do not have any. Enjoy!

Serves 6 (make servings smaller to lower calorie count but I wanted a lot!)
345 calories
10g protein


One month progress pics!

Here is the difference one month can make. I only had a four pound loss...but weight lifting is starting to change my body!


Wednesday, November 28, 2012

December Goals

Each month I make a list of goals I plan to achieve. By setting monthly and sometimes weekly goals, it has helped me immensely with my weight loss. I though I would share my goals with all of you. Please feel free to share yours here or on my Facebook page: mommyweighless. I will hold you accountable if you need me to!

Mini Goals for everyday:
1. Drink 64 ounces of water everyday.
2. Walk 2 miles everyday. (FitBit to the rescue)
3. Take 30 minutes for mommy.
4. Eat a veggie in place of a fruit (I do not eat a lot of veggies).
5. Eat at least 100g of protein.

Goals for each week:
1. 3 weight lifting sessions (work at personal bests).
2. 3 hours of HIIT.
3. Walk 10+ miles.
4. Lose at least 1/2 pound.
5. Do progress pictures on weigh in day.

Overall Goals:
1. Lose 5 pounds.
2. Move around more.
3. Push on weight training.
4. Up 5k practice to at least 7 miles by end of month.
5. Enjoy the holidays!



My goals are not anything special, but they are something I can look at each day and know if I am on track. By posting them on here I am also making myself accountable to each and every one one of you. Hope that this inspires you to set new challenges and reach new heights!

Homemade Chicken Noodle Soup

My family has all been really sick with a stomach virus..and I thought nothing is better than homemade chicken noodle soup after being sick. I looked at a few recipes, and they were all really high in sodium, so I decided to take a stab at my own. It was so yummy! Dustin took the leftovers to work today! So here you are...

4 cups low sodium chicken broth
4 cups water
3 medium chicken breasts
1 cup diced carrots
1 cup diced celery
1 diced medium yellow onion
1/4 cup dried parsley
1 tsp salt
1 tsp pepper
1 tbpn dried basil
6-8 ounces of noodle of choice

Place everything but the noodles in the crock pot and cook on low for 5 hours. After 5 hours pull out chicken breast and cut into pieces. Put chicken breast and noodles into crock pot and cook on high for 30-45 minutes. I used a multigrain noodle instead of egg noodles because I was trying to make this as healthy as possible. When noodles are done serve with crackers. Enjoy!



Calories- 295 cup
Protein- 22g
Fat- 2.8g
Sodium- 1131mg (half of other recipes)

Monday, November 26, 2012

FitBit Zip Review

I have fallen in love all over again (sorry Dustin I am having an affair with a piece of technology).

On Black Friday we ventured out to have lunch with some friends, and putzed around a few stores. We wandered into the Best Buy and amidst the hectic confusion, I found my way to the fitness area. The Aria Scale is what originally caught my eye, and right beneath it was the FitBit Zip and FitBit One. The Zip was $49 and the One was $99. I looked at the difference between the two to determine which would better suit my needs, and what the price difference is.

The difference between the two is the One has a sleep tracker and stair tracker, where the Zip does not. Personally I sleep great and do not need help with that, and I live in Florida. It is flat. The most stairs I climb are the four going into my parents house when we go to visit. Once I realized that was where the price difference was I decided it was not $50 worthy and went with the cheaper, the Zip.

It has been one of the best purchases I have ever made!

The FitBit Zip is a fitness tracker that records the time, your steps taken, distance traveled, and calories burned. It then takes all of this information and sends it to a wireless sync dongle attached to your computer, and uses said information to help you determine how active you are and recommend a calorie intake. I say again...best purchase ever. I am far less active than I thought and had over calculated my intake, which has in turn slowed my weight loss.

Most calculators had my TDEE at 2400-2600 calories a day...my TDEE according to FitBit is around 2000 a day. Big Difference!

In order to use FitBit you need a device, Internet connection, and you have to set up a FitBit account (which is free). There is also a free app for IPhone and Android phones. Some IPhones can sync the device via bluetooth, but android cannot yet..coming soon according to the website. The Zip stores up to 7 days worth of information so that you do not need to sync everyday, even though it is recommended that you do. If you have a MyFitnessPal, MFP and FitBit work together. Which is fantastic because FitBit adjusts my calories and it shows on MFP meaning I do not have to go between the two all day.

The device itself is tiny and you can place it anywhere, without it being seen. I clip it to the inside of my bra. I purchased the magenta one...I love anything pink. It comes in a variety of colors. It is 1.4 inches by 1.1 inches, and comes with a silicone and metal case/clip. It has a LCD screen that you just tap to go from one stat to the next, but it does not have a back light, which sucks at if you are a night owl. It is supposed to be sweat, rain, and splash proof but not water proof. So keep it dry. It is battery powered and does not require charging. The batteries are supposed to have a life span of 6 months or so, and you can view the battery level on the site.



I am so in love with this product. I hear that the One is better but I am a bit of a tight wad and this was more budget friendly. I have zero complaints. I have been looking into the FitBit family for a while, and it has been one of the best decisions I have made yet. I cannot regard this product any more highly than I have. Hope this persuades someone to buy one..you will not regret it (I do not work for the company fyi).

Thursday, November 22, 2012

Turkey Trot 5k

My wonderful and beautiful friend, Chelsey, and I did the Turkey Trot 5k at the local YMCA this morning. This was her first 5k and I am so excited to share the wonderful experience we got to share. I am so proud of her, she did incredible and persevered even though she was having terrible chin splints and ankle pain.

The race started at 7:30, and we got there just before 7:00. The registration process was moving smoothly, especially considering there was at least 1500 people. We ran in, got our bibs (her first ever!), and went out for pictures! The course was a beautiful one that cut through a very scenic neighborhood, and was very clearly marked. It was a paved course which is much easier than the dirt, especially for a first timer. During the race I came across a full baby bottle, sprinted and caught up to the owner, and returned it. Funny little thing that I came across, and thought I would share. Crazy things can be seen and can happen in a race.
 START PHOTO

 FINISH PHOTO


Chelsey hasn't really had any time to condition, so she was a true race virgin, and a real trooper. We walked but she pushed and we ran the last 10th of the third mile. We completed in 62 minutes, which is great for her first time! And gives her something to work towards. I have another race next weekend and she is willing to participate in it as well! Yay! I think I will really push her and see if we can run a half mile of it...I see a challenge!

I hope you all have a wonderful Thanksgiving, and remember that even though it is the holidays it is no excuse to neglect healthy eating and exercise. By all means enjoy yourself, but stay on the wagon! I am so thankful for my beautiful family, wonderful friends, comfortable life, and health! Happy Thanksgiving!

Tuesday, November 20, 2012

First Time Squatting

So yesterday my girlfriend, Chelsey, and I decided to do legs..for real. Not just play with the machines(still did machines though)...but use real weights...free weights! I remember squatting in high school, but that was 5 years ago, and I only did it for one semester because I broke my foot. I have been apprehensive about lifting heavy because I have plantar facisitis, and it likes to flare up when I do heavy lifting.

Anyways, we wandered into the free weight area and looked around like we were a little lost, because we were...and finally settled on the right equipment.
           A little Chelsey history, she was a great weight lifter in high school, competed and everything, so she had an idea where we should be and how we should do it. She is getting married in February...yay!...and is trying to lose some weight before then. She has become my workout buddy, and flunky. And she is doing great!
Back to our session...

We set up with just the bar to start...45 pounds. I went first and she spotted. I have my form down just from free squats using body weight(no longer feel I get anything from them), and adding weight felt really good. After she did her set we added 20 pounds..10 on each side..making it 65 pounds total. Did my set and started to feel it in my inner thighs..more than I have ever felt using the machines. Chelsey did her set...and we added 5 pounds...making it 70 total. I really felt it then...and knew that I had reached my max for the day. I have learned that when I want to do legs...I really need to avoid the treadmill beforehand (did a 5k on 10% incline).

Have to mention here that Chelsey really kicked butt!



We did a few other things...but I was more excited about the squats. It was my first time and I wanted to share! I am sore today..but no more sore than usual..except when I have to use the restroom. Ouch! If you are scared of weight lifting like I was, there is not reason for it..once I did I fell in love! Besides it makes you leaner and more sexy..not to mention I felt like a badass!

I am doing a 5k everyday this week on top of my weight workouts because I am participating in a Virtual 5k, hosted by CrazySexyFitt...you should check it out. It is free and anyone can participate. She has wonderful prizes!

Sunday, November 18, 2012

Dealing With Non-Supportive People

I have mentioned before that I am from the south and down here we deep fry EVERYTHING! That being said, I also happen to come from a very obese family, and was just like them up until this past year. This started as my New Years Resolution, and it has now become my life. One of my biggest obstacles while changing my life, was learning to deal with my unchanging family. They have been stuck in their ways for a lifetime, and have no intention of changing.

When I started they told me I would not do it or I could not do it, which just made me push even harder to prove them wrong. Then once I began, so did the jokes. When I would pack in my own meals, I was accused of thinking I was better than them. When I would say I could not do something because I was working out, or running a race, I was accused of taking this too serious. They constantly crack jokes about my eating habits and say things like I am starving my family, depriving my daughter of good food (junk food), or denying myself what I really want. I do not deny myself anything, I eat what I want in moderation. As time has progressed I do not crave sweets and do not want junk, I want fruit and veggies. When I feel grumpy I would rather go for a run or pump some iron than sit around eating and feeling sorry for myself.

I also find it very irritating that when I am not around they sneak Scarlett food and things I do not allow her to have. On Halloween she was given a ton of candy and soda (never had) and that night ended up with a horrible diaper rash and belly ache. I think the junk they gave her did more harm in one night, than any of the healthy food could do in a lifetime. I do NOT MAKE MY FAMILY DIET, we eat healthy and maintain a healthy lifestyle. Since when does being healthy qualify as dieting. The only reason I continue to lose weight is not because I diet but because I eat right and my body is doing what it is supposed to.

Now that I have lost nearly 50 pounds the 'You are getting too skinny' talk has started. I am 188 pounds, still 30 pounds over weight for my height. I would like to lose those last 30 pounds. I am not even near skinny, but anything under 200 pounds is 'skinny' to them. Sad. But true. My parents think I am taking this too far, as well as forming an Eating Disorder. I have a very healthy relationship with food...I love it too much sometimes. And in reality I have not gone far enough, I still have a ways to go, but I am so proud of how far I have come.

Slowly the picking and headaches have subsided. I either tune them out or they have realized they are not going to change my mind. This is my lifestyle, I have to live it not them, just as they have to live with theirs, and the health issues that come along with it. With the holidays here, I am a little anxious that it will only get worse. All I can do is hope that someday they will realize how badly they need to change their lifestyle and make healthier changes. If you are dealing with similar issues all I can do is offer you this piece of advice, stick to your guns and prove them wrong! I know you can do this, and I have your back!

Thursday, November 15, 2012

Building Endurance

The worst part about starting exercise after a couple of years not doing any..was my inability to go for very long. I lacked endurance and stamina. I still am not where I want to be when it comes to both. And while you may think they are the same they are not..at least not to me anyways. When I think endurance I think of the ability to push through things, especially pain, and finishing what you start. When I think stamina I think of the ability to go harder for longer. But some people categorize them as one and the same.

When I went to the gym for the first time, at 220+ pounds, I could only walk on the treadmill for 12 minutes before the shin splints got so unbearable I thought I was going to break my leg. That is to be expected for someone that is obese. You muscles, bones, ligaments, tendons, everything that makes you move is under a tremendous amount of pressure. Their way of fighting back is to cause pain and make you stop. But you have to endure and push yourself to go further. Every time I went back to the gym I made myself, regardless of how much I wanted to stop, or how much it hurt, walk a little further on that blasted treadmill. Today I can run for 20 minutes straight at a 5-7 mph pace on a 2%incline, but as far as walking...that I can do for 60-100 minutes on a 10% at a 3.5-3.8 mph pace! Imagine after only 11 months, I have improved that much. And even still today I challenge myself to go to further lengths. I couldn't run for more than 15 seconds less than 4 months ago, and I completed my first 5k in 38:17! I slowed down long enough to catch my breath, but kept going.



Building that ability to keep going is where my stamina comes into play. By training my body to last longer I can push myself in more demanding sports. I have a goal to run a half marathon by May of 2013. The only way I will be able to do that is to challenge my ability to run for longer distances. While a 5k might seem like a lot now, I plan on it looking like an inch worm in a few weeks. On Monday I did 5.5 miles in 55  minutes on an 8% incline. Had I done it on say a 2% incline, it would have taken less time. A half marathon is just over 11 miles. If I am at 5.5 now, I will be at 11 in no time. It is all about your mental as well as physical ability to challenge your body. If you don't challenge it you will never know what it is capable of.

So don't sit there and let the idea of exercise intimidate you, you are only hurting yourself if you don't do it. Start small, walk from your house to the mail box as fast as you can, and build your endurance. Then when you feel like you can endure the pain a little longer, go for it. I know if I can do it so can you, the only person holding you back from your fitness goals is you!

Wednesday, November 14, 2012

Chicken Taco Soup

Found this recipe online and tweaked it to be lower calorie, and family friendly. It is so delicious! Scarlett inhaled her bowl, so even your kids will love it! This is a slow cooker recipe.

3 6 to 8 Oz chicken breast(boneless skinless)
1 can chilli beans
1 can whole kernel corn (drained)
1 can tomato sauce
2 cans diced tomatoes
1 12 Oz beer
1 package of taco seasoning

In crock pot mix chilli beans, corn, tomato sauce, diced tomatoes, beer and taco seasoning well. Place chicken breast on top and push down lightly until covered by mix. Cook on low for 5 hours. Remove chicken, allow to cool and shred. Then mix the shredded chicken back into the crock and cook an additional 2 hours. Serve and enjoy.

Makes 8 (1 3/4 cups) servings
245 calories
26 grams protein

I also added 2 tablespoons of sour cream, and 1/4 cup shredded cheese. Totaled
360 calories and was super yum! Also dipped a few veggie chips in it!

Enjoy!

Monday, November 12, 2012

Convincing Myself To Take A Day Off

The biggest thing you will hear from people about exercise is to start slow, and take a day off every now and then. They call that day off a 'rest day', a time for your body to heal and recuperate from all of the extra demands you have put on it, and allow muscles some time to heal. When you exercise, especially lifting weights, you get micro tears in your muscles, and in order for those to heal and make bigger muscles you must let them rest. Lifting heavy repetitively and causing micro tears on top of micro tears is what allows body builders to continue to get bulkier, and that is why they lift around the clock it seems.
 
However if you are not looking to body build or gain muscle quickly, you need to have a recovery period.
 
I have a super duper hard time doing this!!!
 
I know in my head that I need to rest, my body will be screaming for it, but my conscience won't shut up and let me think it is okay. I have worked so hard and so long to get as far as I have, that I have this unrealistic fear that if I take a day off every now and then, I will set myself back. I know that this is irrational, and one day of not working out will not hinder a years worth of work, but I can't help but feel guilty if I take a rest day.
 
 
 
Today is my rest day, as well as my high calorie shock day(I eat at TDEE one day a week to trick my metabolism). And I fought myself all morning not to go for a run, call it runners anguish if you will. And my body has been through a lot the past couple of weeks, so I know I was well over due for a day off, but I had to force myself to stay in bed this morning. I told myself over and over IT IS OKAY TO TAKE THE DAY OFF, YOU WILL NOT SET YOURSELF BACK.
 
Now that I feel okay with not working out (even though I don't)...I have a wonderful and very serious heart pounding round of 'monopoly' with Dustin. I would have to say we tied! So I convince myself I had a decent enough workout and justify my day off!

Saturday, November 10, 2012

Free For All 5k

Did my second 5k today(November 10, 2012). That is 2 in two Weeks! Woohoo!
It was at another nature park, but this time the path was paved, and much easier to run. Only complaint was having to dodge doggy poo because people were allowed to bring dogs, and none of them picked up after their pets! So rude and inconsiderate!

This was a much smaller group this time, probably only about 100 competitors. So I figured I had a good chance of winning because it was being done by age groups. Sadly I did not win a medal by 34 seconds but I am proud of myself either way!

Even though it was a paved path, I was slower today by a minute, my time was 40:22, but I also did not get enough sleep this week. Sleep is so super important when you are an avid runner, it provides your muscles with the time they need for repair.

During the race I kind of fell behind due to a cramp in a thigh muscle I bruised really bad when I walked into the corner of a cabinet, but as I started to catch up I would find a person in the crowd, put them on my radar, and make a challenge for myself to pass them. It's amazing what you can do when you give yourself mini challenges. And when I reached the 3 mile mark, like I always do, I sprinted to the finish. I don't have my start and finish photos yet, but as  soon as I do I will edit them in.

I had a blast and it was for a good cause. All the money was being raised to provide a free concert within my local community, to give kids something to do so they are not on the streets. That is something I am totally willing to support.

I also received my first ever t-shirt from a race and my second bib! Yay me! I have officially started my drawer for race tees and a folder for my bibs. How awesome is that? If you are new to racing too, I recommend you do the same. I write the date, name of the race, and my time on it. That way I can look back one day and see my improvements and cherish those moments!

Next race for me is November 22, The Turkey Trot!


Thursday, November 8, 2012

Very First 5k

On Saturday November 3, 2012 I ran my first ever 5k RACE!

Okay, I'm being all dramatic with the bold print, but I have never been so proud of myself! I always though I would like to be a runner, but always thought I would never be able to do it. Well one of my goals during this journey has been becoming a runner. To me a runner is someone who runs in whatever weather, runs to run, runs to renew their attitude, runs to breathe, and you are a runner no matter what pace. If you are going faster than your fastest walking pace, you are a runner in my book!

I love that free feeling I have when I run...that one where the only thing that matters is the constant pitter patter of your feet on the ground and the wind whipping around your face. I do my best thinking, thought sorting, and anger relieving when I run as well! Poor Dustin has learned this the hard way...Mommy needs her daily run!

Anyways, enough banter. On to my first 5k.

I happened onto this 5k: The Paynes Prairie 5k-Benefiting the Friends of Paynes Prairie, by accident. A Facebook friend of mine shared it and I jumped on in. It was a race where the proceeds were going to local benefits for local groups..and I love supporting my community! When I registered I realized I only had 6 weeks to train, but was determined to do it. I walk anywhere from 2-5 miles a day, and I decided to start pushing myself to run parts of it.

The first week I could only run for a minute or two, and had to walk five to catch my breath. I was getting side stitches, and my feet started blistering. So I did a little research *cues Google love song* in to what I could do for all of the above. As it turns out when you are running distance the best thing you can do is run on an almost empty stomach, so have a banana or something light 30 minutes before. Be sure you are plenty hydrated. And dig deep and push! As far as the blisters, that is just a perk of running! I have grown to love them. They are a part of my new life style, and I get a new one each week.

I began pushing myself a little more each day. I literally ran/walked a 5k everyday of the week for six weeks. And it paid off. When I started it took me 58 minutes.

Back to the 5k. I was so excited and nervous. I have never ran and actual race before. I had all of the usual fat girl issues, and assumed everyone else would be stick thin, and wonder why I was there. I could not have been more wrong. There were people of every shape and size, and we were all there for the same reasons; to compete, to have fun, and to support a good cause.

Registration was easy. Walked in, filled out a paper, was given my bib, and instructed where the starting line was. By the way, if it is fall, and you arrive for a race at 7:00 in the morning wear warm gear. I like to froze before we got running. I have saved my bib to be scrap booked.



A few seconds before the start, when we were all waiting on the horn, I glanced down at my heart rate monitor, my heart was going 146 beats per minute I was so anxious to get going. Next thing I know we are all running! Made my personal best of 38:17! And I really got into the competitive spirit. I passed whomever I could whenever I could! I almost got beat by a lady that I had played back and forth with, but I sprinted the last tenth of a mile, and beat her!

 START

 FINISH


Hoo-Rah!

It was amazing, and so much fun. It was so great, I came home and made up a schedule of all the 5ks local for the next six months I am going to participate in. By next summer I am going to reach for my next goal...a half marathon! I know I will do it!




Sunday, November 4, 2012

Pumpkin Pie Smoothie

Have I said how much I love this time of year, you can make almost pumpkin anything, and I love pumpkin! So I decided to take a swing at my own pumpkin pie smoothie! So here you go, and it is yummy! Even Scarlett and Dustin liked it..

1 can of Libby's Pumpkin Puree
1 can Carnation Swetened Condensed Milk(chilled)
6 Oz of vanilla yogurt
1/4 cup of stevia(or sweetener of choice)
1/4 tspn nutmeg/ cinnamon/ pumpkin pie spice

Mix all together in blender and blender until smooth and creamy! Then enjoy!

8 Oz serving and makes 4 servings
99 calories/9 g of protein