Fat to Fit at 59

My quest to lose 50 pounds in 150 days. (Now that you know about it, I'm committed.)

Day 81—Dining Out: Healthy Choices February 4, 2010

It IS possible to find great-tasting, healthy restaurant meals.

Rush here, rush there—By the time your day is done, you’re exhausted and just want to … you know, “Have A Break Today!” and grab something to eat on the way home.

Take heart. You can give yourself a break, and still stay on your healthy eating plan. Here are a few healthy eat-out options:

Applebees: Offers low-point (Weight Watchers) choices in appetizer, dessert and entree categories.

Chili’s: Nutritional information for lower-fat Guiltless Grill selections are listed on the menu.

Jack in the Box: The chicken fajita pita has only 10 grams of fat. Without the shredded cheese it plummets to 3 grams.

Olive Garden: Offers whole wheat linguine, which has three times more fiber and about 17% fewer carbohydrates than traditional pasta.

Pizza Hut: Fit N Delicious Pizza, which contains less cheese and more sauce, contains as little as 3.5 g fat per slice.

Schlotzky’s:

  • Zesty albacore tuna wrap—311 calories, 7 g fat
  • Chinese chicken salad—127 calories, 3 g fat
  • Fresh fruit salad—123 calories, 1 g fat

Taco Bell: Ordering your entrée “fresco style” (salsa instead of cheese and sauce) cuts fat and calories by about 25%.

Wendy’s: Grilled chicken without the mayo contains just 310 calories and 8 grams of fat.

So on those nights when you just can’t stand the thought of cooking on top of everything else you’ve done all day, go ahead. Give yourself a break.  😉   Just take a minute to check your options and make a healthy choice.

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Day 59—Foresight January 13, 2010

Keep your plan on track by allowing for events where you might overeat.

Lots of events offer us opportunity to overeat: weddings, funerals, parties (Superbowl’s comin’!)—you get the picture. So how do we celebrate and still keep our calorie counts under control?

Simple: plan ahead. When we know our evening intake might overflow our calorie bucket (maybe calorie cup might be a better mental picture to use!), we can cut our pre-event calories to compensate.

So for breakfast, we could have cold cereal and skim milk—about 270 calories compared to 630 for 2 whole wheat pancakes with butter and syrup, and a glass of orange juice; or to the 840 calories in a 2-egg cheese omelet with three slices of bacon, a whole wheat bagel with butter and jam, and OJ. (Which is your typical breakfast fare?)

Then for lunch, half a cheese sandwich with a piece of fruit to compensate for the banana we cut from breakfast would add just 360 calories for a total of 630.

My daily (weight-loss level) goal is 1550 calories or less. So that leaves 920 for the big event.

Concentrating on the healthy and lower-cal items at the food fest will allow you to fill up without blowing your calorie budget.

It’s a piece of cake! (Oops! I meant that figuratively. But maybe just a little slice…)

Until tomorrow, stay confident and resolute!

 

Day 57—Potluck? Good Luck January 11, 2010

What tips can you add to the list below?

I attended a monthly potluck yesterday. Naturally, the thought occurred to me, How do I keep on track when there are sooooo many scrumptious offerings to choose from?

Here are 6 strategies for avoiding potluck remorse:

1. Pre-eat. Before you go, eat a small amount so you’re not ravenous as you walk the potluck line.

2. Be the Goody Two Shoes. Take a healthy dish. Vegetables and healthy side dishes are always in short supply at potlucks—but much appreciated by those of us who are watching our weight.

3. Avoid the choose blues. Select the healthy versions: a whole wheat roll instead of white; the brown rice dish instead of the white… You do have options. Exercise them.

4. Exercise portion control. When so many options clamor to be sampled, try taking smaller (start with half a spoonful) samplings. You can always go back for a larger helping of a favorite.

5. Take your time. Savor the conversation and eat your meal slowly so your brain can keep up with your belly and register “FULL” before you’ve consumed everything on your plate.

6. Un-friend the Clean Plate Club. Once and for all, admit to yourself that the starving children will not be saved if you finish everything you’ve taken. But you might be saved if you don’t.

Until tomorrow, stay confident and resolute! We can do this! And if you have tips to add, be sure to comment!  😉

 

Day 55—Dairy And Berries January 9, 2010

Try this quick and easy smoothie. Photo from sparkpeople.com.

Sometimes ya just gotta have a sweet snack. What better boost for your energy than dairy and berries?

I posted my favorite smoothie recipe on SparkPeople.com—http://recipes.sparkpeople.com/recipe-detail.asp?recipe=873136 . All you need are berries and milk, and 2 or 3 ice cubes. You can use whatever combination of berries you like or have on hand, and sweeten it if and to whatever degree you like.

Here’s the nutitional breakdown:

With sugar      Without sugar

140                    116          calories

0.7                     0.7          g fat

2.4                     2.4          mg cholesterol

66.3                   66.3       mg sodium

30.3                   24.3       g carbohydrate

5.5                      5.5          g fiber

5.1                      5.1           g protein

I hope you enjoy it!

 

Day 43–Return To Reality December 28, 2009

Time to back away from the buffet table and rein in the repast.

After a week’s diet-song of mainly kolachies, thumb prints, snicker doodles, fudge, truffles, mint and caramel chocolates,  huge hunks of prime roast beast, potatoes (at least four varieties), a delicious hot turkey-cranberry salad encased in wreath-shaped crescent roll dough, eggs, french toast and pancakes, I hear the sound of screeching brakes.

The sound is bittersweet. I looovvvve all those things–and some of them are even quite healthy–but I realize that I’ve WAAAYYY overshot my calorie budget for the week (or is that for the month?).

So here we are, now that I’m home: back into the comfortable, predictable groove of more-healthy eating and more-conscious food choices.

I started today off with cream of wheat, skim milk, OJ, and a slice of whole wheat toast with a light buttering. Now I need to work on jump-starting my exercise routine, and trying out the awesome monitor my kids gave me (When there are grandkids around to have fun with, it’s hard to think about hitting the exercise trail!)

So even though Christmas is wonderful, there’s something equally wonderful about getting back home and in control of my “program,” if you will.

Oh yes, the weight report? Yesterday I weighed in at 194, body fat 31.5% and body water 43%. Ouch. I feel it in my waistband. Now I’m off to the grocery to restock my fruits and veggies! Ta-ta for now…

 

Day 37—Road trip treats December 22, 2009

Believe it or not, my dad had one of these—in dead-body pink—when I was a kid.

Road trips are a weight-watcher’s mine field. Even though I love the down time, scenery and photo ops, driving is so mindless and—dare I say it? boring, I look for anything to fill the void. Usually that’s food. Food in the form of (I hear a song coming on…)

Chips and brown ice cream and burgers and chicken. Candy and soda and stuff finger-lickin’. These are a few of my favorite things…

Darn those gas station/convenience stores and fast food joints!

Well, really, darn me, eh!? ‘Cause as the poem Invictus says, “I am the captain of my ship. I am the master of my soul.” So true.

So here’s what I’m packing (read: planning ahead to combat impulse eating) to take along:

  • Bottled water (for me and for Finley)
  • Boxed raisins
  • Cheese sandwiches on little cocktail rye breads (festive!)
  • Fruit
  • OK, OK, some of the little chocolates I was gifted. A girl’s gotta celebrate!

What’s in your treat bag?

’Til tomorrow, stay confident and resolute! Happy road trippin’!