The difference so far....

I've been asked on multiple occasions to post pictures and unfortunately I'm about the worst picture taker ever! (I'm getting better.) So, in an effort to please the masses, I pulled out our camera and started finally downloading pictures only to be met with disappointment. I'm really pretty good at capturing the important moments in my kids lives, but I was totally bummed when I found not one picture with both of us in it. I was close to resigning myself to the fact that I would have to use our family picture that was taken 17 months ago just two short weeks after giving birth (I still can't remember why I thought that was a good idea). That picture is posted at the bottom of our blog.

But today I stumbled across these two gold mines that were taken by friends and to be honest, I was both thrilled and shocked. It's the first time I've really been able to see the change! I mean, I know I've lost 20 pounds; I know Michael has lost more than 20 pounds; I know how I feel and I know that all of my clothes fit differently, but when I saw these two pictures side-by-side I could really see the difference.

Seeing yourself in the mirror everyday tends to blur what is actually happening because change is gradual making it harder to see. I wanted this to be a lasting change so I haven't done anything extreme, unhealthy or crazy in order to see results; it's been small changes and baby steps all along the way. So, like I said, I have mostly been going off of how I feel, but seeing it has really upped the motivation factor.

So ladies and gentlemen, without further ado... here we are!

This was taken just a short time before we started on this journey. Lunch was awesome.... the company was better! :) But I didn't like how I felt back then.

And here we are, twenty (or more) pounds lighter.... YAY!! This was taken just today at Michael's work Halloween party (I think the costumes gave that away).

All I can say is... this was very motivating!! Can't wait to see what another 20 pounds looks like!

Week Five Results...

Okay, so I don't officially have results for week 5. Michael and I have both only weighed at this point and I maintained and Michael lost another four so Michael has officially past me at 21 lbs weight loss and I'm at 20 lbs.... that took me 6 months and Michael only 5 weeks. Of course some of that can be attributed to the fact that he is a guy, but I'm really amazed. He is dedicated to the gym and is putting on some serious muscle so I'm interested to take the time to figure out what his net weight loss is. Meaning how much fat has he lost? Muscle weighs more than fat so knowing the changes I can see, has he actually lost more than 20 lbs of fat?

As you can see from the fact that I got zero posting done last week, I'm frankly amazed that I even did the weigh-in. I said that I would share the good, the bad and the ugly. Well, there's not really any ugly and when I put things into perspective things are really quite good. But I would have to say the bad part is that when I get busy, I get nothing done. I didn't go to the gym, I didn't post one single day and I didn't feel organized at all! With all that said, that is one thing I do like about Monday's. I feel like it's a new chance to do better. Many people focus on January 1 for making changes in their lives... I focus on Monday's. I get 52 opportunities throughout the year to make new goals and to re-assess what I need to do in my life. So, it's a good thing it's Monday because although I do great at the eating part of this, I suck at going to the gym!

A friend of mine gave me a tool to try; it's the Nextfit Trainer and I absolutely love it. It's like having my own personal trainer to work out with and it totally kicked my rear end last week when I used it. I can't wait to get back to the gym with my "trainer" and see what results I can see by the end of this week!

What do you want to change this week? What is one thing you think you could do better at? Make one goal for the week (or for the day) and see how you can do. We'll compare notes at the end of the week and see if we were able to pull it off!

Week Four Results....

This last week was a hard one for both Michael and I. It was a stressful week at work for both of us and we didn't plan well, so eating kind of went out the window as far as high protein went. We didn't backslide completely just didn't follow our meal plan.

Michael was 100% with the gym. I think I went twice... (yeah, I'm not proud.) As for results, I managed to lose 2 more lbs and 1.5 inches and .5% body fat. Michael maintained weight and inches, but lost 2% body fat. This shows that Michael is losing fat and gaining muscle so good job Michael.

Last night, I was running a low blood sugar so we were searching the cupboards for something sweet to bring it back up quickly and Michael made the comment, "We sure did a good job cleaning out the junk, there is literally nothing here." That has been one of the biggest keys to staying successful, even on a stressful week where we didn't plan, is that we just don't buy the stuff we shouldn't eat. My mom used to say, "I like to make the decision once to not eat the stuff that I shouldn't and it's just easiest to make that choice at the store." I would have to agree with mom on this one. Funny how she seems to get wiser as I get older. (Love you mom!)

This week we are focusing on refining our diet again. Back to high protein and getting quality complex carbohydrates (see the previous post about refined sugar). As for me, I'm getting to the gym! I have a device that a friend gave me called the Nextfit Trainer. I'm excited to see what it can do for me!

Sugar...

With how I eat now, I don't get a whole lot of sugar in my diet which is really good for me for a variety of reasons. For starters, I'm a diabetic and although I can eat sugar, it's just not how I like to use my carbs. Secondly, sugar isn't good for you! The more you eat sugar, the more you crave it. Sugar gives you energy, but too much sugar is quite unhealthy!!

Today's average American consumes approximately 2 - 3 pounds of sugar per week while at the end of the 19th century, the average American consumed approximately 5 pounds per year.

Simple sugars (sucrose, fructose, etc.) have been shown to contribute to and/or aggravate health problems, including; asthma, mood disorders, mental illness, nervous disorders, diabetes, heart disease, gallstones, hypertension and arthritis. Simple sugars are found a lot in soda and sweets. Additionally, high fructose corn syrup, another simple sugar, has been linked to Type II Diabetes and obesity. It has zero nutritional value and is high in calories so should be avoided.

The more sugar you eat, the more your body needs to make insulin to counteract it. For a diabetic this means you are either taking more insulin, medication or doing more exercise. With sugar raising insulin levels, insulin inhibits the release of growth hormones which depresses the immune system. Also, too much insulin promotes the storage of fat! Most people I know really don't want more fat! When you eat foods that are high in sugar, you are enabling your body to gain weight and elevate your triglyceride levels; both of which lead to cardiovascular disease.

Finally, sugar has no real nutritional value and as a result has a deteriorating effect on the endocrine system. Yeah, I'm sort of convinced that I don't want a whole lot of simple sugars in my diet.

So now you are wondering, well what do I use then? Many people choose to use artificial sweeteners such as aspartame, saccharin, sucralose or Splenda. However, more and more people don't trust artificial sweeteners and want to find healthy and natural alternatives. Fruit, fruit juice, honey, molasses, and maple syrup are natural options. Another, newer option has been introduced on the market recently and that is Stevia which is derived from a plant.

A recent find of mine has been something called agave; also called agave nectar or agave syrup. It is similar to honey, though sweeter and more runny. It is lower on the glycemic index (meaning it doesn't affect your blood sugar levels as much and cause your body to make more insulin) than many other natural sweeteners on the market and can be used in a variety of ways. It can be used to sweeten drinks, as a substitute in recipes for some desserts, poultry, meat and seafood. It also is a great topping on pancakes and waffles. It's seriously worth a try and I have found that Costco carries this and is rather affordable.

It's always good to do your own research and find options that work for you if you are interested in using less simple sugars in your diet.

Healthy Chocolate

I was asked a question on Facebook and I realized that my response was far too long for a comment on a wall so I'm answering the question here.

Question: Have heard and I think found (though weight has never been much of an issue for me) that healthy chocolate seems to have best weight effects if consumed at least a half hour before meals. Have you tried/noticed this?

Answer: I have actually. I've been eating healthy chocolate for 7 months now and I've found that it cuts my appetite and I find that I eat probably 30% less than I normally would have. That was the most shocking thing I noticed when I first started eating it.

I lost my first 10 lbs eating just healthy chocolate and making no conscious change to my diet. Literally, the only change I made was the chocolate, I didn't even start going to the gym at first. It helped control my appetite and my cravings changed. It gave me just the boost in energy that made going to the gym that much easier and I noticed a boost in my mood (which I especially need during the fall/winter). The biggest help to me was that my blood sugars became MUCH easier to manage. My blood sugar dropped 100 points below where it normally sits with no medication and I need less insulin when I'm regularly eating the chocolate.

I usually eat breakfast at the office because I work early in the morning so I'll eat a square of chocolate on my way into the office. I do the same with dinner, eating another on the way home. For lunch, I used to eat a piece when I just start feeling hungry then ate about 30 minutes later. I now have to plan differently because I don't feel hungry as often.

The first time I noticed a change with the healthy chocolate was a night Michael and I got our favorite salads at a local Mexican restaurant (Sweet Pork Salad) and then came home to watch a movie. Normally, distracted eating like that would mean I'd eat the whole salad and be over stuffed. I know this from experience! Instead, I was totally satisfied and felt like I just couldn't eat any more and went to put the salad down and you couldn't even tell I'd eaten any of it.

Eating healthy chocolate was the start for me on this journey to health. Each square is packed with antioxidants so you get a ton of nutrients that your body really needs. Dark chocolate is also an anti-inflammatory so even my arthritic knees are thanking me at this point. The chocolate has become a guilt free way for me to keep eating chocolate that I normally would have given up by now. I don't use it as a replacement for fresh foods, but I do keep eating it for the health benefits it has given me.

In 3 squares of chocolate (I eat one before each meal) this is the nutrient value (for all 3):

• 170 calories
• 11 g of fat
• 16 g of carbohydrate
• 2 g of protein

The best part is that this healthy, low-carb chocolate actually tastes good! Here is a video that talks about the Xocai Chocolate. I eat this chocolate for the health benefits that I have seen for me and for how it makes me feel.

Hydration...

"Where there is water, there is life!"

We all know we should drink water, but do we know all the reasons why? I thought I'd do a little research so we all knew the fundamental reasons why water is essential.

Water is one of the most essential components of our bodies and makes up about 60 percent of our body weight so without it you would only survive a few days. The brain is composed of 7o percent water, and the lungs are nearly 90 percent water. About 83 percent of our blood is water, which helps digest our food, transport waste and control body temperature. Water also helps to cushion and protect vital organs. Each day we must replace 2.4 liters of water so as you can see... drinking water is vitally important.

You do get water from other beverages you drink and some from food, but water is calorie free, caffeine free, sodium free... you just get the water that is so important for every day bodily functions. During my nightly workout I can feel a huge difference on a day I drank soda as opposed to a day that I stuck to my water. When I've been drinking soda, I feel sluggish and I feel like I'm working extra hard doing the same things I normally do. I really hate that feeling, so I really have to weigh how much I miss soda before I drink it.

It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration. Inadequate intake of water compromises cell functions and effects electrolyte levels, proper blood composition and body temperature regulation. It is easy to prevent dehydration, so drink up!! To prevent dehydration, a minimum of 8 glasses of water must be consumed daily. Go here for a calculator to help you know how much water you should be drinking.

During exercise, water is the best fluid replenisher for more individuals, although sports drinks help replace lost electrolytes during high intensity exercise exceeding 45 to 60 minutes.

Hydration Hints for Exercise:

• • Drink 17-20 ounces of water two to three hours before the start of exercise.
• • Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
• • Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
• • Drink an additional 8 ounces of fluid within 30 minutes after exercising.
• • Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink.

Small and Simple...

I have battled feeling overweight for literally my entire life. This is hard for me to admit. There are people that read this blog that have known me my entire life and that for me is admitting weakness.

I hate being weak.

It has taken Michael and me 31 years to get to the point where making this kind of change has been worth it to us. Yes, the lifestyle change is very new so I know there are a lot of people out there that are waiting to see if this is permanent or not. And I say... well, that's fair. I hope you keep watching and reading and together we can all see what the future brings. A friend of mine said to me today that I can't say I don't eat fast food unless it's been twelve years... Well, I'm not sure that it will ever be that long between visits to some fast food joint, but I certainly know I don't like how I feel when I do eat out.

There are two things I know; well, I know more than that, but two I'll talk about now. First, there are no quick fixes. Second, it's important to make realistic changes.

Michael and I are doing things that work for us. We weren't ready for these changes a year ago, but we're ready now. We've been contemplating change for a while, have tried diet changes and exercise in the past with minimal results. We have a plan that works for us and we're committed to it. It's important to examine where you are now and identify realistic changes for you.

These are stages of change:

• Precontemplation (Not yet acknowledging that there is a problem behavior that needs to be changed)

• Contemplation (Acknowledging that there is a problem but not yet ready or sure of wanting to make a change)

• Preparation/Determination (Getting ready to change)

• Action/Willpower (Changing behavior)

• Maintenance (Maintaining the behavior change) and

• Relapse (Returning to older behaviors and abandoning the new changes. This is the stage that, if reached, leads me to believe someone was not really ready for change.)

Do you know where you are at? You can find yourself at any point on this scale at any time. I've been firmly settled between Contemplation and Preparation/Determination for months, maybe even years. It feels pretty darn good to be in Action/Willpower, but I definitely needed to be ready.

If this blog even moves you one step closer to Action/Willpower, I will be happy. If it can help you make just one little change, no matter how small, I will feel successful. If this moves you to Action/Willpower, I'm more than happy to be your greatest cheering section and would be thrilled to help you make your plan.

I'm passionate about my changes, I'm passionate about helping others with theirs. Remember that even small and simple changes can lead to big results in the long run and something is better than nothing!

My gym companion...

My favorite part of the day is arguably the point when I walk through the gym doors each night. As two working parents with three young children, it seems like finding time for just about anything takes a lot of planning! I will be the first to admit, that by the end of a work day, all I want to do is take a nap. But instead, as soon as we walk through the front door when we get home, I head upstairs, change for the gym, kiss the kids (and the husband) and head back out.

This is me time. I don't have any demands on my time, sibling arguments to break up or cleaning to be done. This is just me and my headphones (or earbuds as it were)!

I'm picky with earbuds. Seriously, I don't know if I have small ears or something, but just about every pair I've tried give me a headache and they hurt my ears. I don't like traditional headphones cause let's face it, they are bulky and they are just uncomfortable to wear when running! They are much better suited for other uses. Well, I found my solution with ZAGG's award winning Z.buds. They are my gym companion and I never go without them. (If you are interested in getting some you can find a link over in the "Cool Stuff" section in the bar on the right.) But I digress...

My routine...

I don't spend a lot of time at the gym and my routine is different every day. I either do 30 minutes on the elliptical or the treadmill, making sure that I don't let my heart rate get above a certain point. I follow this with weight lifting, focusing on a different zone each day; arms, shoulders, legs, etc. You get the picture. Abs happen every day! And I always, always finish with stretching. My next goal is to add yoga at least one day per week to help increase my flexibility.

My kids know that if I'm gone for any length of time, mommy is at the gym. The first question they ask me when I walk through the door is "how was the gym?" (Seriously, that's the best cheering section I could ask for.) My kids see every day that working out is important to mommy (and daddy too; he goes about an hour after dinner). With the weather getting colder, I'll have to get creative with how to keep my kids active too, but they absolutely love when they get included in the healthy movement activities. We've been focusing on the playground for them, but like I said, it's getting a big chilly for that so we'll see what grand idea I come up with. If you have ideas you'd like to share, please feel free to comment or email me.

The pants...

We just bought Michael two new pairs of jeans six weeks ago. He always gets his jeans baggy and this last time I told him I thought he should get some that were more fitted. We compromised and got one pair that was fitted, the others were the looser fit.

Well this morning, he pulled on the smaller of the two and came over to me and said, "Um, Sara, I think I need new jeans." I'm thinking yeah right, we just bought those. I turned around and he was holding out the waistband for me to see. Yes, holding it out and not just a little!! There was a good 4-6 inches of gap between the pants and his actual waist. And those were the smaller of the two!

I knew when we started this journey that there would be a financial investment to be made. Healthy food can be a little bit more expensive and then there are the supplements and the protein shakes. But I quickly found that the reality is we are actually spending the same as before, if not less because we are not eating out and we are planning. Additionally, what we are spending on supplements is FAR less than what it would cost to buy each seperately so that to me is just a no brainer! Plus, seeing how effective they are (I'm still tempted to swipe them from Michael and pretend I don't know why they are gone so fast), I feel like I'm getting a bargain!

And though I knew there would be an investment in clothes, I did not expect it so fast! Seriously, we've only been doing this for 3 1/2 weeks! Fortunately, we have a good tailor that lives near us so we can make adjustments to dress clothes until we have no choice but to buy a whole new wardrobe. The jeans are hopeless I'm afraid and will just need to be replaced at this point. But I look at that as more of a reward... who doesn't like buying new clothes?

The results Michael is seeing are amazing! On the commute this morning Michael made the comment that this is definitely a lifestyle change for him. This is not a temporary, passing way of life until a goal is reached. The foods we thought we missed, it turns out we don't. Our initial thought was that we would have one "cheat" meal per week that was a total free pass. We let the kids decide what the treat would be this week and boy have I been paying for that meal. No, I didn't gain back any weight (I did meet my goal), but my stomach has been off ever since and it took several days for that heavy feeling to go away.

I don't like feeling that way and I can't believe that I used to feel that way a lot and just didn't realize it. I'm thinking that the weekly cheat meal is an idea that is going to go away. If I want something, I'm sure I'll still have it; we all have our cravings from time to time. I just don't think that I'll purposely plan it... it was just so not worth it!

The Incredible, Edible Egg

I eat eggs for breakfast, lot of eggs. Michael eats eggs for breakfast. Between the two of us, each morning we go through a whole dozen. Yep, you read that right... a whole dozen! When I first heard from our trainers that this was how we'd start each day, two things went through my mind. First, wow, that's a lot of eggs. Second, I am going to get so sick of that.

Well, we are three weeks in and the only thing I can say is that if I don't have my egg whites, I sure crave them! I do switch it up on the weekends, but during the week it's pretty much hard boiled eggs every morning. We boil them the night before and get them all ready to go so that we can just grab our breakfast on the way out the door. On the weekends, we get creative with omelets and scrambled eggs filled with spinach, onions, bell peppers and sometimes mushrooms (for me). If we really feel like being spoiled, we'll add ham and cheese.

So here's why they are so good for Michael and I:

Egg Whites

Calories: 17 (only 17 calories per egg!!)

Protein: 3.6 g

Carbohydrates: 0.21g

Total fat: 0.06 g

Whole egg

Calories: 75

Protein: 6.29 g

Carbohydrates: 0.39 g

Total fat: 4.97 g

We mostly eat egg whites which keeps the calories and fat low and the protein high. So, my egg breakfast is 143 calories, 20.60 g of protein, 1.23 g of carbs and 5.21 g of fat. Plus all the vitamins! On the weekends, these numbers go up depending on which vegetables I add, but mostly that just adds more vitamins and minerals!

Michael's egg breakfast is 177 calores, 27.89 g of protein, 1.65 g of carbs and 5.33 g of fat.

The high-quality protein in eggs helps you to feel full longer and stay energized, which contributes to maintaing a healthy weight. In fact, research* shows that eggs eaten at the start of the day can reduce daily calorie intake, prevent snacking between meals and keep you satisfied on those busy days when mealtime is delayed. I personally have to set reminders for myself to make sure I don't skip meals, because I really do feel satisfied longer and the urge to snack just isn't there.

Research indicates that high-quality protein may help active adults build muscle strength and middle-aged and aging adults prevent muscle loss. Why is this good for me? Lean muscle burns more energy (calories) than fat does so the more lean muscle mass, the more of a burning machine I'll be. Eggs are just part of equation, but I'm all for anything thats helping me.

For more information check out the offical home of the incredible edible egg!

* Vander Wal JS et al. 2005. Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects. J Am Coll Nutr. 24(6):510-515.

Week Three Results

Well, Michael is rockin' it! As of week 3, here is where we are at. Michael has lost an additional 7 pounds and 4 inches for a total of 17 pounds down, 10.5 inches lost and a loss of 5% body fat!! In three weeks he has caught up to what I have lost in 5 months and has more than doubled the number of inches lost. All I can say is jealous much? Yeah, I'm jealous!!

I did meet my goal of 2 more pounds for a total of 18 pounds and 4.5 inches lost for me. So, I'm happy. Considering I've been at a plateau for several weeks now, I was having issues with motivation this week. I saw how great Michael was doing and according to him, the supplements give him just that extra kick of energy that makes it just that much easier to go to the gym instead of sitting on the computer. For me, I was working my tail off to go to the gym, but the food was much easier. I actually crave this way of eating now! The one thing that does take more thought and effort is eating enough... I know... seriously! Sometimes I'm just not hungry when it comes time to eat again.

So sticking with the plan even though it was hard definitely paid off. It was a good lesson to learn that even when I'm frustrated, to just keep pushing through and keep with the good changes I've been making. In the past, at this point it would be easy to just give up and go back to old habits. But I focused instead on what was still good. I feel better, I feel more energetic and I can take the stairs two at a time again (even with bad knees).

Michael reports that he is confident that it's the combination of diet, exercise and the supplements that is doing it for him. Doing only diet and exercise in the past has not brought him the results he is seeing now and he is definitely loving the lifestyle change.

Let's Hear It!!

I have a lot of ideas floating around in my head of information I'm dying to share; but, before I go crazy on completing my list of ideas, I'm looking for requests. What do you want to hear about? Do you want more healthy food tips, recipe ideas, workout pointers? What's on your mind? What do you want to know?

I know we have a lot of visitors to the blog, but you are all so quiet... not a single comment so far! I will be announcing an awesome giveaway very soon so get active, get vocal... get involved!!

(Helpful Hint: It will increase your chances of winning!)

Flatout Bread

FLATOUT BREAD :: Better than sliced bread :: Flatout, the fastest way to fit.
I love these!! They are higher protein than other wraps I have used in the past, they taste great and they are easy to use (aka, they don't stick together and they roll nicely). I'm still experimenting with different recipes and fun things to do with them, but I love these for my lunch and snacks! I personally use the Mult-Grain, but will for sure be trying other varieties to see how they compare.

Give them a try and see what fun things you can come up with!

http://www.flatoutbread.com/

It's a Lifestyle...

Diet is a four letter word. Don't do it! If you want to look or feel a certain way you've got to make a lifestyle change. That's right, you heard me... A. Lifestyle. Change.

"The definition of insanity is doing the same thing over and over again expecting different results." This quote has been misattributed to several famous people through time so I'm not sure who actually said it, but boy is it true! Especially if you're like the typical dieter. If you've dieted before you know that dieting puts you into a cycle. Typically, you make a temporary change to achieve a result then go back to your old habits which means you eventually gain the weight back (and them some). Then you go on another diet; hoping for long-term success only to go back to your normal way of eating when the weight is off... and the cycle goes on and on. This cycle won't bring about long-term success; at least it hasn't for me. Those that have been successful at weight loss don't diet; they make a lifestyle change!

Throughout 7+ years of marriage, healthy eating has made fleeting appearances and would usually quickly disappear because either results weren't seen, or let's face it... we got lazy! Michael and I both work; most nights we want to just come home, relax and spend time with the kids we simply don't see enough of! I know we're not alone in that feeling; it's one of the most common things I hear from other working parents. I remind myself that this is as much for my children as it is for me and it helps me keep up the extra effort. Sure, stopping at the drive-thru may seem easier, but making dinner as a family has actually increased the quality of time we spend together... the extra effort has definitely been worth it for me!

Yesterday was overall a great day for me; I did slip in a piece of cheesecake (and maybe some bread) at the Cheesecake Factory while on a work lunch, but other than that I did really well. Do I regret the cheesecake and bread? A little. But I did really well for the rest of the day and made sure to increase my vegetable intake at dinner. The lesson? Balance what you eat. I've learned to enjoy treats from time to time in moderation. If I know it's something that I'll eat the whole package of, I just don't buy it anymore. I also have come up with some incredibly delicious alternatives that don't leave me feeling deprived in the least bit. (I'll post those ideas later on.)

It really helps to know I have a partner in this. If Michael knows that I have a lunch planned or a night out with the girls, he reminds me to not loose all of my momentum by splurging on something that won't make me feel good. Typically, I've already put thought into what I'll be getting so that I don't get tempted when I get to the restaurant, but having the extra support makes it that much easier to make the right choices.

I also am being very public about my lifestyle change (as if the blog didn't make that obvious enough!) so that I am getting support from all of my family and friends. It's my little accountability mechanism knowing that I've got a whole team behind me, encouraging me to stay on top of my choices. It may surprise you to know that being so open isn't easy for me, but that accountability really does help!

On the commute to work this morning, Michael and I talked about different foods from our old way of eating that he misses. This is a work in progress for us and some cravings may never go away. These foods we have decided will make the occassional appearance, though rarely and in smaller quantities and will be balanced with other very healthy food. This will enable him to continue to be successful with the lifestyle change knowing that nothing is taboo, it just can't be enjoyed everyday! His dress pants already need to be altered after just two and half weeks; I wish I could say the same! Seeing tangible rewards for our efforts is making the change much easier. But, we are focused on the intangibles that are making this change so important... a healthier and better quality of life for our future.

What are your tips for success?

Low-Fat Oatmeal Protein Pancakes with Cottage Cheese

Looking for a healthy start to your day? Try this recipe for low-fat oatmeal protein pancakes made extra-rich with an unexpected ingredient: low-fat cottage cheese!

Pancakes and waffles aren’t typically considered “health” foods. They are usually high in simple carbs (especially when you add syrup or powdered sugar), high-in-fat thanks to the oil and butter, and generally low in protein.

But with a few changes in ingredients, it is possible to have your Sunday morning pancakes without even knowing that that you are eating a low-fat, high-protein version of a food that is usually off-limits for people trying to eat healthy.

This recipe, courtesy of Liz Fitness, uses low-fat cottage cheese to as a replacement for the usual oil and whole eggs in pancakes; replaces the highly-refined, high-glycemic pancake mix with whole grain oats, and uses fresh berries as a sweet and healthy alternative to the typical puddle of Log Cabin syrup. (Although there is a very delicious sugar-free Log Cabin syrup that is definitely worth a try!)

Even better, the cottage cheese and egg whites in the recipe help boost the protein content of these pancakes, making this a perfect breakfast before heading to the gym.
The addition of an artificial sweetener like Splenda is optional. Try pureed fresh stawberries, mashed raspberries and even sliced bananas for a touch of sweetness. Sprinkle a touch of cinnamon or nutmeg on top.

Or splurge a little bit with a tablespoon of REAL maple syrup, which only adds an additional 50 calories to the recipe. Instead of butter, try a tablespoon of natural peanut butter which is rich in healthy fats. This tastes particularly well with the maple syrup.

Low-Fat Oatmeal Protein Pancakes with Cottage Cheese

Recipe makes two servings of three, 1/4 cup pancakes

Ingredients

• 1/2 cup egg whites
• 1/2 cup oats
• 1/2 cup low-fat cottage cheese
• 1/8 teaspoon baking powder
• 1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
• Splenda to taste

Directions

1. Blend first four ingredients until smooth (if you use a blender be sure to put the wet ingredients in first)
2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
3. When pancake bubbles, flip and cook the other side
4. Top with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. You can use Splenda to taste.

Nutrition Facts

Makes 2 Servings (Three ¼ cup pancakes with ¼ cup strawberries)

Amount Per Serving

Calories: 254.5

Total Fat: 3.3 g

Cholesterol: 2.3 mg

Sodium: 280.0 mg

Total Carbohydrate: 33.8 g

Protein: 21.3 g

Cottage Cheese

In writing my last post, I realized there was a lot to say about cottage cheese and the post was getting rather long... so, here is a post devoted entirely to the yummy food, cottage cheese.

Cottage cheese is protein rich, a good source of calcium, and a surprisingly low calorie food. It is an excellent component of a healthy diet! It can be added in place of mayonnaise in other dressing recipes or enjoyed in a variety of other ways.

Here is some other great information courtesy of http://www.answerfitness.com/116/fat-cottage-cheese-healthy-food-day/.

The Nutritional Profile of Cottage Cheese

Low-fat cottage cheese is nutritionally dense ounce-for-ounce.

A typical half-cup of cottage cheese (113 grams) has:

• 80 calories
• 1 gram of fat
• 0.5 grams of saturated fat
• 10 mg of cholesterol
• 380 mg of sodium
• 130 mg of potassium
• 7 grams of carbs
• 3 grams of sugar
• 12 grams of protein.

It also provides about 10% of your daily calcium requirements.

In terms of calories and fat, it’s one of the lowest fat dairy or cheese products you can eat. And because it’s high in protein, it’s an ideal food for people who are trying to add muscle and minimize body fat.

The only downside to cottage cheese is that it is fairly high in sodium. Depending on the brand, a single 113 gram serving has about 16% of your daily recommended intake of sodium, so if you are watching your sodium intake, you may want to opt for one of the lower sodium brands on the market or moderate your consumption.

Why Cottage Cheese is Great for Dieters and Bodybuilders

Low fat cottage cheese is an ideal addition to a healthy diet, especially for people who are prone to evening snacking or who are looking to add additional lean body mass.

Because cottage cheese is made up primarily of slow-digesting casein protein and has very few carbohydrates, it’s an excellent evening or late-night snack. The slow digesting proteins can keep your amino acid levels up during the night, which discourages muscle breakdown during your eight hour sleep “fast.” And because of the high protein content, cottage cheese is very filling — the perfect food to stop that evening craving for junk food dead in its tracks.

In fact, cottage cheese is a great snack no matter what time of the day. It’s a great protein side with that healthy salad at lunch, and makes a good in-between-meal the rest of the day.


Getting Creative with Cottage Cheese

Cottage cheese is also an extremely versatile food, and can be a great substitute for higher-fat, higher-calorie cheeses in a number of recipes and dishes.

For example, instead of ricotta cheese in lasagna, try using cottage cheese between those layers of whole grain lasagna noodles. Cottage cheese has a very similar texture to ricotta cheese when melted, and you’ll never know the difference (although your abs will.)

You can also make cottage cheese into a creamy veggie dip or sandwich spread by blending it in a blender with herbs and spices like cumin, thyme, dill or even a packet of ranch dip. (Haha, see... I wasn't the first to think of this!)

Put a container of low-fat cottage cheese in the blender with the herbs or spices of your choice and pulse until it’s smooth and creamy. Fold in some chopped green onions and a little fresh garlic and you’ll quickly forget that you are eating something that is good for you.

Craving enchiladas, but not the fat and calories? Try mixing a cup of low-fat cottage cheese with chopped green onions, garlic and cumin and use it as a healthy cheese filling in corn tortillas.
Cottage cheese also makes a great, low-fat sour cream substitute heaped on top of baked potatoes.

Finally, don’t rule out dressing up your cottage cheese with other healthy ingredients like almonds, walnuts, chopped pineapple, peaches, strawberries or even blueberries. A bit of honey and cinnamon can also make cottage cheese into a tasty breakfast. Or try the low fat oatmeal protein pancake recipe in the next post made with … you guessed it: cottage cheese! Experiment around here until you find the flavor combinations that suit your taste buds.

Creamy (Healthy) Ranch Dressing

As previously noted, I am very busy, but then who isn’t? I love food and I love to cook, I just don’t like to spend a lot of time doing it. So, I look for shortcuts or for recipes with an extremely short list of ingredients. If I get to the bottom of the list and I can’t remember all the ingredients I just read, I don’t usually cook it. As I come upon healthy and delicious quick meals, I’ll be posting so you can try them out and maybe add them to your recipe box.

I’m a picky salad dressing person, particularly when it comes to ranch dressing. I actually like ranch, but rarely do I ever find a dressing I like, and it’s never store bought. There are easy ways of making your own, but it requires buying fresh herbs and to be honest, I never use them all up and I feel bad that I wasted half the bunch.

When my son was in the hospital for several weeks, I learned to love the salad bar. It was the one place I could get a meal that didn’t leave me feeling like I just ate a brick and when you’re under stress, the last thing you need is food that is going to add pounds. The salad bar offered variety and healthy options. The ranch dressing was decent, but I learned to love cottage cheese on my salad with just a drizzle of ranch for flavor.

Well, I don’t buy ranch anymore. For one, store bought ranch is too zippy or something, I just don’t like it. Secondly, for the most part, ranch dressing is made from ingredients that are not compatible with my way of eating and even if you buy the fat free version, the dressing is just tangier (ick!). Mostly I just top my salads with either plain cottage cheese with a dash of salt and pepper or use the incredibly delicious Newman's Own Lighten Up line of dressings (seriously, try the Low Fat Sesame Ginger and you'll be in love). But every once in a while, I just want the old standby ranch dressing!

This past week I found a solution to my quest for delicious ranch! Now I don’t pretend to be a culinary genius, nor to be the first at such a discovery. But I mix 2 lbs of cottage cheese with a hidden valley buttermilk ranch packet and viola… I get my yummy cottage cheese with ranch all in one! It’s the perfect amount of creaminess for me with none of the tang. If I’m feeling particularly bold and just want dressing without the cottage cheese texture, I put it in the blender and make it smooth. This also makes a great veggie dip! You can mess with the proportions until you get a blend that works for you, but that is what works for me.

Week Two Results

This just keeps getting better and better! Following week two, Michael has lost a total of 10 pounds and 6.5 inches!!! Michael felt like he hadn’t followed his diet and exercise plan as closely as he would have liked, but kept on top of the Dub Nutritional Supplements and as you can see he is still seeing great results. I did marginally well with the diet and exercise plan that was outlined for us and I can somewhat happily report that I’m still maintaining my weight and have lost another 1 ½ inches (from the weight lifting). I am still struggling with giving up soda and this week was a bad week for sugar cravings!! I’m pushing hard this week to eat better and make sure that I get to the gym, even when I’m tired and have a million things left on my to-do list. I definitely have to work a lot harder than Michael to see the results I want, but I’d like to push past this plateau and see at least another 2 lbs off me by the end of the week. Given the results of the past two weeks, that will be a cakewalk for Michael and he will likely double that number.

On the way into the office this morning, I kept noticing that Michael was repeatedly flicking his wrist to move his watch back into place. I pointed this out to him and asked if his watch was fitting too loosely. Sure enough, after just two weeks we already need to take a link out of his watch. His workout shirts that were fitted are hanging loosely off of him, his brand new jeans are extra baggy, and essentially everything in his wardrobe is fitting differently. Fortunately for my pocketbook, Michael likes his clothes loose (that Bronx upbringing I’m guessing) so I’ve got a few weeks I think before we have to go shopping. But this is money I’d happily spend because I know it’s an outward sign that… health is happening!

Week One Results....

I have been itching to share the results of week one with Michael on the Dub Nutritional supplements. He has lost 7 lbs and 3.75 inches!! Yes, in one week!! Now, for me, I actually started on this journey about 5 months ago. Although in the first week of tracking our results as a family I was “only” able to maintain my weight and lose ½ an inch, during the past 5 months I have lost 16 lbs and 2.5 inches. For both comparative and monetary reasons, only Michael has been in the supplements, but after one week I’m already trying to figure out what I don’t need to be buying in order to do the supplements as well… we don’t really need to buy food right? Oh wait, yeah, food is fuel and therefore important (as long as it’s the right fuel).

The products I have been using over the past 5 months have been fabulous and I obviously have seen some great results. But, I’d also love to see the kinds of results Michael is seeing so I’ll probably add or replace something I’m already doing with the supplements; I will for sure write an update when that awesome day comes.

With the kids… well I spoke too soon in my last post about them not even asking for McDonald’s. Literally the day after I posted that, they begged for me to take them and given that it was the end of a hectic week, I gave in… I did get them the apple slices and made a compromise with chocolate milk. My giving in wasn’t necessarily born of laziness following a hectic week however; I did actually put thought into this decision and what I came up with is that I want them to know there is moderation in all things. They can have the unhealthy as long as it is only every once in a while and you balance it out. I’ve heard the stories of children who grow up to overindulge or go to their friends houses to eat crap and end up eating too much of it simply because they can’t get it at home. I want my children to grow up with a healthy relationship with food and activity. I want them to have as much fun with this as I am!

The rest of the story...

Michael and I are lucky enough to have 3 young children. All of them are WAY too young to diet or be put on a formal exercise program! Even if I didn't have an educational background in health, my common sense would have kicked in and told me that. But, no one is too young to eat healthy and be active… seriously, it can be that simple (some medical conditions aside).

That being said... I'm not a blind mother (seriously, I think some people don’t see their children accurately. I don’t think anyone knowingly endangers their children’s lives and let’s them get overweight, but again, I digress). I could see what was slowly happening in my own household; the cute little tummy pooches and adorable pinchable cheeks. But, a recent family vacation with extended family brought me to tears when I found out some things. Before I get into this story, let me preface by saying that my children are not obese, they don't spend all day on video games, they do get outside to play and they most certainly don't eat all junk food. They actually like vegetables and simply adore playing at the park.

Now, back to the story. As mentioned in the post about me, I am a working mother, which means I am very busy. So, when the annual Bear Lake vacation was coming up, I was so touched that my mom offered to take my oldest girl up to the lake so she could enjoy the whole week and then the rest of my little clan would come up on the weekend to join her.

Apparently during that week some very startling events occurred. First of all, my daughter (who is 6, by the way) started noticing her older, taller and thinner cousins and would say that she wanted to look like them. She took notice of what they were eating and would ask my mom that if she ate salad too, would she be as skinny as “Jane?” She started noticing the Nutri-System commercials and said she wanted to eat the food that made you skinny… yes, advertising works.

On one of the afternoons, my sister-in-law decided to go for a walk with her 3 youngest kids and my daughter went along as well because her cousin that is her exact age was going. My sister-in-law had noticed that while the other kids were running around and back and forth, my daughter kept pace with her and didn’t play with the other kids. You would think she was just being obedient and mild mannered except for the fact that halfway through the walk, my daughter stopped, bent over with hands on her knees, winded and said “I don’t think I’m going to make it, do you think the baby could walk and I could ride in the stroller?” Yep, that’s the moment that got me too…

I can’t control what happens at daycare, but I can certainly implement changes at home to encourage healthy behaviors. This blog won’t be about my children, but as parents become healthy, children naturally follow. We are making changes that are for our whole family. I don’t fix a separate meal for us and then something “kid-friendly” for the kids. We don’t have a yard, so we go to the park around the corner regularly and let the kids run around. We play games, have foot races and chase each other around.

I cook chicken breasts, broccoli and salad for the kids too and guess what? I don’t get a single complaint at dinner. Children want to eat healthy! Admittedly, my children surprisingly have always liked most vegetables. But we ate fast food A LOT more than we should have and they used to prefer eating a Happy Meal over eating at home (they got their way a lot too). Implementing change in your home might be a little more difficult, but then again you might be surprised. One of the most effective changes I have made was that I put a big fruit basket on the kitchen counter and bottles of water in the fridge. Healthy food is readily available, ready to eat and on display. It’s an obvious, conscious reminder that we are focused on fueling our bodies with good, nutritious food!

As a side note, I can’t even recall the last time we drove past McDonald’s and my kids begged to go inside. They do however BEG us to go to the park ALL the time… I’d take that trade any day!

A little about the other half...

My husband’s upbringing is about as opposite from mine as can be. Opposites attract right? Michael grew up in New York City as an only child. He was raised by a single father who worked hard to provide well for his son. A trait to be commended and one that I’m glad was passed on.
I don’t know much about Michael’s struggles with weight prior to our meeting; perhaps I can bribe him into enlightening us one day. What I do know I will share.

When Michael joined the Army 10 years ago, in a matter of 4 months he dropped about 60 lbs at basic training and the man that emerged was a very thin and very built soldier. He looked amazing (swoon) and felt amazing. I have only seen pictures of how he looked back then and boy do I wish I’d met him a few years earlier. Anyway, I digress…

Michael has a family history of diabetes, heart disease, above average weight (is that the politically correct way to say that?) and a slew of other health problems. There are days when he puts all of that into perspective and he feels like a ticking time bomb waiting to go off. His family history scares Michael, though he'd only readily admit that if you asked or caught him on a day when he is in a particularly forthcoming mood. (He's a guy, what do you expect.) Since we met at the 2002 Winter Olympics, Michael has gained approximately 50 lbs. and has been trying unsuccessfully to get his weight to a point where he could re-enlist in the Army. He has dieted, gone to the gym, drunk numerous protein shakes and threatened to stop eating (I’m joking); all of which has ended within a few weeks due to unmet expectations and disappointment.

Michael is an all or nothing kind of guy. If he sees results, he’s all in. If he doesn’t see results, he’ll drop what he’s doing like a bad habit and never look back. I’m very excited to share his journey, partially because we’re a week in and boy are you in for a treat! But mostly I’m excited because I think he has a story to share (via me). You can follow his journey and likely relate because A) you a dude or B) you’re a hot chicka that wants to help her other half be or get healthy too. Stay tuned as Health Happens!

A little about me...

I come from a large family; the 6th of 8 kids to be exact. I was the first girl following 5 boys which means I spent my formative years watching teenage boys eat and was pretty sure I needed to eat that much too (I know... that thought scares me now too). It only made matters worse that I didn’t have an “off” switch to signal when I was full. As a young girl, that was a seriously unfortunate set of circumstances.

The summer I got a bike was apparently the summer I worked off the “girly roundness" <insert heavy sarcasm> one gets when trying to eat like someone twice her age with a totally different metabolism. As I got older, I loved soccer and ballet and being active. What I didn’t love is that I never looked like my friends. I look back at pictures now and realize that I looked like a normal girl and I just had the unfortunate luck to have two exceptionally tiny friends. But, between being constantly reminded that “girls don’t eat like that”, “you’ve probably had enough” and constantly comparing myself to my two tiny best friends, I developed a serious complex that I have carried with me for as long as I can remember.

In high school, I started to gradually gain weight and considering how busy I was both academically and socially I would get up at 4:45 a.m. to work-out and was watching everything I ate; I also found my “off” switch or at the very least learned to read the signals that told me that I’d had enough. As any girl knows, image is already a big deal at that age. You want the boy to notice you, like you… date you and I was slowly gaining weight despite all my efforts. I was so discouraged! It was the Christmas of my freshman year in college that I found out why. I had Type II diabetes. I probably actually had insulin resistance to begin with, which would explain the unwanted weight gain during high school; but not only did I not know to watch for the signs; it wasn’t something that was diagnosed as prevalently as it is now.

I began studying nutrition and declared my major in Community Health Education with an emphasis on Health Promotion. My desire and motivation was that I wanted help others, specifically those that been through the struggle with weight. My career ended up in Human Resources with Corporate Wellness programs being one of many job functions.

In the years since college, I have become a wife and mother and have continued to grow professionally. Unfortunately, this also put me in the rut that many women find themselves in… my life became about other people. Although I have the knowledge and background, my health has taken a back seat for the past 10 years… that is, until now. It isn't easy for me to be so open about my past struggles and I venture to guess that there will be more ups and downs in my future, many of which I will probably struggle to want to share. That being said, I have learned the hard way that being open and honest is very freeing and even more importantly this blog isn't really about me. It's about you! Let my experiences be the ones to help and motivate you. Join me on my journey to Health Happening!