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Menopausal Weight Loss

Vacation Time!

I just got back from vacation.  I was in the land of heat and humidity, aka, Florida.  I love going to Florida for a few reasons:  it's always nice to get away, it's always nice to annoy my son and I know all the good restaurants!

Sometimes, vacations can really screw up a diet and exercise plan.  I don't really follow my diet plan when I go away, but I do try to at least keep up with my walks.  The way I see it, if I'm going to eat everything bad for me, I'm going to walk off at least some of the guilt. 


Exercise is one of the most important things in keeping your weight down (I think I've mentioned this a time or two before).  True, you also need to watch what you eat, but at least the exercise keeps things manageable.  I've also noticed that the more I exercise, the less I really want to eat.


About 2 years ago, when I pigged out, I REALLY pigged out!  If I had pizza, I had 4 slices.  I had to have the biggest steak and finish all the fries or every ounce of the baked potato (with extra sour cream).  I could eat 1/2 pound of pasta in one sitting and when I made chili, meatloaf or meatballs, I used beef.  I wouldn't even consider using any sausage other than pork.  


Then, I decided to get back on track.  I reinvented my recipes.  I started using ground turkey breast for my chili, meatloaf and meatballs.  I discovered chicken sausage.  Once I got used to this new way of eating, I found that I actually liked it better.


This time, when I went out to eat, I had steak, but I had the 6 oz. sirloin instead of the 11 oz.  I ate 1/2 of my baked potato with the "normal" amount of sour cream.  I had salad.  When we went out for seafood, I had the broiled combo platter and took 1/2 home from lunch the next day.  Before this, I would eat everything on my plate and then some!  No more.  It's just a matter of getting used to a lesser pig-out.  I also noticed that when I finished my morning walk, I wasn't as hungry as I was when I started out.


Bottom line here:  I didn't gain weight on this vacation!  I walked 5 miles a day (first thing in the morning) and spent the rest of the day in the pool.  Every little bit of movement counts.


Right now, I'm on a bit of a plateau, but I'll push through it.  Since I've been home, I've been keeping up with my walks and I'm hoping to move past this.  On the plus side....I'm not gaining weight.  It's always a plus when I don't gain.  

Now that vacation is over, I'm starting to plan some new walking routes in my hometown.  I find myself walking longer and faster.  It's getting to be a habit to challenge myself to do more and I'm loving it!  Will I start running?  Not a chance!  Way too much stress on my back and knees.  I average a pace of 4.5 miles per hour, so I think I'll stick with that.  

I need to get back to my healthy habits and leave the steaks alone for a while.  Time to get off this plateau!!!!

Spring has Sprung....FINALLY

After months of cold and snow, it's finally getting to be warm outside.  Being in New Jersey, this time of year can be hit or miss with weather.  There had been days when the temperature was in the high 60s, then within days, it was back to the 40s.  Now, the temperature has been in the 60s and 70s.  Perfect walking weather.

Right now, I'm not working, so every day that it doesn't rain, I get out and walk.  When I walk, I have several routes that I like to take.  Last year, I walked 2 1/2 to 5 miles a day.  This year, I haven't walked less than 3 1/2 miles, but usually between 4 1/2 to 6 miles each time.  

When you reach menopause, there's an added challenge in losing weight.  Your metabolism isn't what it was in your 20s and 30s.  I find that I have to work harder to take off even the slightest amount of weight.  Right now, I'm at a plateau.  I'll lose a pound one week, then the next week, it's back.  I've tried everything short of starving myself.  I refuse to do without food for 2 reasons:  1) It's not healthy and 2) I love food.  So, because of this, I've stepped up my walks to the point that I'm now doing about 5 miles every day (with exceptions, of course).  In the past month, I haven't walked less than 4 miles each time.
 

Since it is so nice outside, it's easy for me to feel motivated to get out there.  I always have my iPod with the Nike+ so I know how far I go.  I'm also getting hooked on the iPod sync with the Nike site that keeps track of my walks.  I've even joined some challenges and set some goals.  Right now, I'm working on a challenge to "Walk across the US".  Each challenger walks (or runs) the distance across the US, which is 3,260 miles.  The challenge started December 27, 2007 and will and on January 2, 2015.  There are 7,888 people in this challenge and as of today, I am in 1,895th place with 597.03 miles.  Not too bad, especially when you consider that I only started logging miles for this a little under a year ago.


With Spring and Summer comes another challenge:  rain.  I'm not thrilled with walking in the rain when it's 60 or 70 degrees, but clouds don't bother me, so I'll get out and walk even if the sun isn't out.  When there are clouds, there's no guarantee that there won't be rain.  When I walk, I carry my phone and key in a small bag that's a pain in the ass to hold on to, but I've gotten used to it.  On cloudy days, I stick 2 Zip Lock bags in with my phone and key.  This way, if it does rain, my phone and iPod don't get soaked.  In the Summer, when it's hot, I have no problem going out for a walk when it's raining, as long as it's not a torrential downpour and the puddles are so deep I could swim through them.

Summer also poses a challenge for me:  heat.  I hate the heat.  This means that I have to change my walk time.  Instead of going out midday, I'll either have to get my ass out of bed early so I could start my walk just as the sun is coming up, or wait until just before sundown.  

In about 2 weeks, I'll be taking a trip to Florida with a couple of friends.  I plan on keeping up with my walks, so this could be my opportunity to train myself to get up early and walk.  Early could be the way to go since I want to spend this time with my friends and they may want to sleep in.  If they want to walk with me, I could always take another walk with them in the evening.  


For now, I'm just enjoying this weather and my time outside. 

Dining out

Dining out is usually a challenge when you're on a diet.   I would suggest waiting until you're pretty well settled into your weight loss plan before you attempt that first night at a restaurant, but sometimes, that's not possible.  

The best thing to do when you go out is to have a plan.  Many restaurants have websites that include their menus.  Before you go, check out the website, read the menu and decide what you'll have (remember, we're thinking health).   If you take the time to really look, I'm sure you can find something that will work well with your new lifestyle.  

Look for grilled chicken or fish.  A lot of the time, grilled fish is served topped with herb butter.  Ask for the butter on the side so you can control how much goes on the fish.  Same with sauces.  Try to choose a dish that doesn't have a heavy sauce, but if you must have that, get it on the side.  The more you can control, the better.

Many restaurants will also take requests.  Have it your way is NOT just for Burger King.  Ask if your veggies can be steamed instead of sauteed, or if the chicken in the chicken parm can be grilled instead of breaded and fried, or if your pasta can be whole wheat.  And, just for the record, it IS possible to eat a baked potato without a ton of butter and/or sour cream.  You can even ask what fat free or low fat options you have for salad dressing.  You can even call ahead and ask if there are fat free or low fat dressings available.  If there aren't, bring your own in a small container.

If you're serious about changing your life and getting healthy, you won't have a problem.  Most of it is common sense.  You know to either stay away from the bread, or limit how much of it you eat.  Instead of putting on a huge glob of butter, use only a small amount, or none at all.   Have steamed veggies instead of sauteed or smothered in sauce.  Go for the baked potato instead of the fries or the garlic mashed potatoes.   In other words, try to stick with food that won't make you feel guilty after you eat it.

You also need to be aware that most restaurants have giant portions.  A good trick is to ask for a to go container when your food is brought to the table.  Split your dinner in half and pack up one half immediately.  Out of sight, out of mind.   

Appetizers and desserts can be shared.  If there's a salad bar, indulge!  Filling up on lettuce never made anyone fat (not that I know of, anyway).    The trick is to go in with a plan and stick to it.  The more you read a menu, the more you'll want the gooey stuff.  


Then again, if you know you'll be going out with friends, you can eat healthy all week and use this night as your cheat night.  Just take a good, long walk the next day!!!!

So many to choose....

When you finally decide you're not happy with your weight, there are many choices to help you reach your goal.  Only you can decide which is right for you.

There's the Atkins diet, where you eliminate carbs.  I tried this for a while a few years ago and snapped because of the lack of bread (I love my bread almost as much as I love my steak).  I had a small piece of bread one day and it was like crack!!  I had to have more.  Yes, I lost weight, but once I had my bread fix, I couldn't stop and the weight came back.

Nutrisystem is an option many people found success with.  I looked into it and was seriously going to try it, but it was WAY too expensive!!!!  Yes, it's about the same as I would be spending at the grocery store in a month, but when I shop, I don't have to lay out $400 up front.  What I spend each week is manageable, laying out an amount like $400 in one shot is not.  Besides, I'm kind of fussy when it comes to food.  There are certain things I will not eat.  One of my "no way" foods is fungus (aka mushrooms), and fungus is in a lot of these foods.

Jenny Craig is another option.  I'm told the food is good and it works, but I've seen the portions.  The one person I knew who was on this plan couldn't take it for more than 2 weeks.  One night, she went to a party, saw the bowl of chips and got lost in it.   That was the end of it for her.  She did try it again and lasted 4 weeks that time, but depriving herself of foods she really wanted was too much.

Then there's Weight Watchers.  This is my personal favorite.  At Weight Watchers, they actually teach you how to eat.  You're not locked into food that's prepared and packaged; you learn to prepare the food yourself and you learn portion control.  This helps when you go out, whether it's to a  party or to a restaurant.  You could look at a menu and make the right choices.  Many restaurants now have healthy choices on their menus, so it's easier to enjoy your night out.  If you're going to a chain restaurant, you can even go on line to look at the menu and decide what you want before you even get there!  That helps you plan your meals for the rest of that day.  I know that if I'm going out at night, I'll stick with fruit for breakfast and salad for lunch so I can have what I want for dinner.

It's also amazing when you think how many empty calories there are in drinks!  The first year that I joined Weight Watchers, my friends and I met up in Florida.  I had reached my goal at that point, so I wasn't going crazy sticking to my points.  We went to Key West for the weekend and I swear, I must have used all my weekly points on margaritas! 

There are also really good frozen dinners available.  Lean Cuisine, Smart Choice, Healthy Choice....all good in a pinch.  I would bring one for lunch every day while I was working.  I wouldn't recommend eating these meals all the time, but they're great for bringing to work, or having when you're pressed for time at night.  Make a yourself a salad and you have a quick meal that's relatively healthy.

Soda is a killer.  I think I read somewhere that if you cut out soda, you could lose 10 lbs. a year.  And it's not just the regular soda!  Look at the sodium count of diet soda!  I was on a Coke Zero kick for a while and couldn't understand how, in one day, I could gain 2 lbs.  when I knew I wasn't pigging out! Looking back, I realized that the days I gained were the days I had 2 or more cans of Coke Zero.  I'm now sticking to water and iced tea (unsweetened, please).

Don't get me wrong, I think that the pre-packaged meal plans are great....for a while.  But do they teach you how to eat AFTER you get to your goal?  That's something to take into consideration.

Chicken Parmesean

Ingredients:

Chicken breast cutlets (no set quantity...how much do you want?)

1-2 Tbs. olive oil

1 package low-fat mozzarella (unless you're making a lot, then you'll need more)

Salt and pepper to taste

Marinara sauce

Marinara sauce:

3 large cans crushed tomatoes

4 cloves garlic (minced)

2 medium onions (diced)

1 Tbs. dried oregano

1 Tbs. dried basil

1 tsp. dried thyme

Spray a large pot with non-stick cooking spray and sautee onions and garlic until onions are translucent.  Add the crushed tomatoes, oregano, basil and thyme and let simmer for at least an hour.

While sauce is simmering, season chicken cutlets with salt and pepper and drizzle with olive oil.  Grill chicken until nicely browned.

Pre-heat oven to 350 degrees.

Spread some marinara sauce on the bottom of a roasting pan (I use a Pyrex roasting pan, but whatever you have is fine) and place grilled chicken over it in a single layer.  Ladle marinara sauce over the chicken and top with mozzarella.  Cover with aluminum foil and let bake 20 minutes.  Take aluminum foil off and continue to bake an additional 10 minutes or until cheese is bubbly and turning brown.

Serve with whole grain pasta.

Sandwiches can be made with the leftovers (whole grain roll, of course).

That wicked plateau....

You're doing good...eating healthy, walking or some other form of exercise...and all of a sudden, there it is...the weight loss plateau!

Everyone hits a plateau at one point or another.  You could lose consistently every week and with only a few more pounds to go, you stop.  This doesn't just happen when you're in menopause.  It's a weight loss fact of life at any age.  Those last few pounds are killer!!!

How do you get over it?  Most times, changing up on your exercise routine will do the trick.  If you walk every day, change that to every other day.  On the walk days, instead of just walking, mix in a run (walk 10 minutes, run 5 minutes, repeat).  On off days, work on your arms with some light weights (holding a pint bottle of water in each hand will work if you don't have dumbbells).  Jump rope, use a hula hoop (or pretend you're working a hoop and rotate those hips), rollerblade, dance...just do something different from what you normally do.  The body gets used to things, so shake it up.  Confuse your metabolism with variety.

Your body also gets used to food.  Chicken and fish are good, but if you constantly eat chicken and fish prepared the same way every day, your body will get used to it and just stop burning the fat.  Instead of plain, grilled chicken, make a chicken parmasean dinner (I think I feel a recipe coming on).  Instead of grilled or broiled fish, try poaching it, or baking it.

This is a good time for a cheat, too.  Sometimes, your body is just screaming for an ice cream sundae.  Have one (notice the word "one").  It won't kill you, and it'll give your body something different to burn off.

It doesn't happen in a day.  Don't get discouraged.  Keep at it and soon, you'll be over that plateau and lost that last 5 or 10 lbs.    

How will you begin?

Great!!  You've decided you want to lose weight and get healthy.  What are you going to do to start?

A few years ago, I was 176 lbs.  At 5' tall, this was not an insignificant amount of weight, but I didn't realize how far I had let things go.  How did this happen?  Well, I love my clothes BIG, so my wardrobe consisted mostly of XXL t-shirts and sweats.  I don't have any full length mirrors in my house, so I didn't get to actually SEE my body.   I'm also not a big fan of having my picture taken, so there are very few pictures of me that I sat for voluntarily.   

This one particular year, a couple of friends and I met at my condo in Florida and on our last day together, my son took a picture of the three of us sitting on the couch.  When I looked at this picture, I saw me....all 176 lbs. of me....sitting there looking like a beach ball!  My face was round, my arms were starting to get that chubby-around-the-elbows look and even in a loose, black t-shirt, I could see my belly.  I was disgusted!

After seeing this picture, I started telling myself that I needed to do something about the weight, but I guess I wasn't ready.  I thought of how I was going to go about changing my body.  I would see the ads on TV for Weight Watchers, but I couldn't imagine me going to meetings.

One day, months after seeing the picture, a co-worker who had heard me mention Weight Watchers and who decided that she wanted to lose some weight, asked me if I wanted to go to a meeting with her.  We could be each others support system.  That Saturday, we met at a Weight Watchers center (this was in February).

That was my first weigh in.  Imagine my shock when I saw 176 lbs.!  I sat through the meeting and the leader was amazing.  She had lost 60 lbs. through the program and was able to relate to every one of us in the room.  In that first hour, I picked up many helpful tips to use on my weight loss journey.  

I started watching what I ate, counting points and lost 6 lbs. the first week.  I continued losing weight and after losing 10% of my body weight, I felt that I would be able to power walk.  I walked every day and continued to lose weight, so that by September, I was down to my goal weight of 125 lbs.  For the first time in a long time, I felt comfortable in REAL clothes!

That year, when I picked up my friends at the airport in Fort Lauderdale, they couldn't believe the change!  I had so much more energy, it was unbelievable.  All through our vacation, I continued to watch what I ate and lost more weight (who does that on vacation?!?!?!).  

All in all, that first time, I lost a total of 60 lbs.  I kept that off for about 2 years, then I started another job, with an insane boss who stressed me out beyond belief.  I'm a stress eater, so I gained back about 40 lbs.

One day, I realized that I was wearing size 14 pants and having trouble climbing a flight of stairs.  I needed to get back on track, but I needed motivation.  My boss, who noticed the weight gain on me, started making comments about it.  At first, I got upset, then I decided to use that as motivation.  My boss was the type of woman who needed attention and was very proud of her size 4 figure.  When I started that job, I was a size 2 and once my boss found out I was smaller than her, she started bringing in food.  Fattening food.  Which I ate.  And ate.  And ate.  

Enough was enough.  In April, 2010, I realized that my boss would not be happy if I got back into my size 2s, so I took what I learned at Weight Watchers and stuck to the plan.  Whenever I wanted to cheat, I would think of my boss commenting about how "fat" she was because she gained 2 lbs. and her sideways glances in my direction when she said it.  That kept me from pigging out.  Not a perfect plan, but it worked.  I continued to wear my baggy clothes for a few months, so no one really noticed I was losing weight.

By the end of July, I felt comfortable enough to wear something a bit more form fitting.  People would come into the office and comment about how I looked and asked about my weight loss.  My boss was not happy.  Oh, well.

Today, I'm 125 lbs., which was my Weight Watchers goal weight.  I've been walking at least 3 miles a day almost every day (I had a few weeks where I couldn't walk because of the snow and ice, but I was out again as soon as it was safe) and it feels so good!

So, find a motivation and get down to it!

 

Turkey Meatballs

Some people just have to have meatballs with their pasta.  There are times when I need that too, so I have a recipe for turkey meatballs!

Ingredients:

2 lbs. ground turkey breast
1 tsp. ground black pepper
1/2 tsp. salt (optional)
2 medium yellow onions (diced)
5 cloves garlic (minced)
2 egg whites
1 large baking potato (boiled, with skin on, until cooked through)
1 cup low-fat parmesan cheese (optional)

Pre-heat oven to 350 degrees.  

Place turkey, pepper, salt (if using), onions, garlic, parmesan cheese (if using) and egg white in a large bowl.  Peel the potato and grate it into the bowl (this is used instead of bread crumbs as a binder).  Mix all ingredients until thoroughly combined.  

Shape into balls (size is up to you, I usually keep them to about an inch in diameter) and place on a baking sheet.  Bake in oven for about 1/2 hour (they don't need to be cooked all the way through because they will continue cooking in the sauce.

Place meatballs into your sauce (you could use my meat sauce recipe less the meat....it's no fat!) and simmer at least 2 hours stirring frequently.

Sausage can also be added.  Use mild Italian chicken sausage, baked until brown.

Great for over whole grain pasta or even on a sandwich (use a whole grain roll)!

All my recipes are to MY taste.  Some of you may like more of something or less or something else.  Once you try a recipe, you could add or delete to your taste.  Just ask yourself one thing:  Is this ingredient healthy?


Enjoy!

Meat Sauce

I don't know of many people who don't like spaghetti and meatballs.  Here is my low fat version...only instead of meatballs, I just make a meat sauce.

Ingredients:

2 lbs. ground turkey breast
2 lbs. mild Italian chicken sausage (removed from casings)
3 green bell peppers (cleaned and cut into 1" cubes)
4 medium yellow onions (cut into large dice)
5 cloves garlic (minced)
1 tsp. ground black pepper
1/2 tsp. salt (optional)
1 Tbs. dried oregano
1 Tbs. dried basil
1 1/2 tsp. dried thyme
4 large cans crushed tomatoes

Over a medium-high flame, pre-heat a heavy bottomed pot and add turkey and black pepper.  Break up the turkey into large chunks and mix well to distribute pepper.  Add the chicken sausage and mix into the turkey.  Stir frequently until no pink is showing.  Add the green peppers, onions and garlic to the meat and stir to distribute.  Allow to cook until onions start to look translucent.  Add the crushed tomatoes (and salt if you choose), oregano, basil and thyme.  Stir until all ingredients are distributed.  Bring to boil, then lower flame.  Cover and allow to simmer at least 2 hours, stirring frequently.

This can be served over any whole grain pasta.  Makes plenty of sauce, so you could freeze some and have it another day.

What happens if I overdo?

We've all done it.  We've had days where no matter what we eat, or how much we eat, we want more.  I think this is a diet fact of life.  Accept it.  The difference between success and failure is in what you do when you spend a day eating everything in sight.

When this happens, it's so easy to get discouraged.  I've done this and it's gotten me fatter.  I get discouraged, hate myself, then continue to eat the next day, and the next day and the day after that.  I've eaten through several months and ended up 60 lbs. heavier.

What have I learned from this?  I've learned that I need to accept that some days, food needs to rule.  I've also learned that food can't take control every day.  When I have a day where I can't seem to get enough, I've stopped beating myself up over it.  I'll eat anything and everything for that one day, but the next day, I get right back on track.  What happened the day before shouldn't be an issue.  What matters is what happens the next day and the day after that.

In the beginning of my weight loss journey, I noticed that there were quite a few days out of the month where food was all I could think about.  As the time went on, I noticed that I wasn't having those days as often.  Now, I think I have a day like that once every few months.  When it hits, I indulge.  The next day, I exercise.

I've said it before and I'll say it again:  If you keep depriving yourself of the foods you love, you're going to snap.  Set a goal for yourself.  If you love cheesecake, tell yourself that you won't have cheesecake for one week.  When that week is over, ask yourself if you could wait another week for that cheesecake.  If the answer is "no", go get it!  If the answer is "yes", then give it another week.  

There's also another trick that I've learned from Weight Watchers.  I remember my first leader telling us that if we feel hungry, especially after eating, that we should wait 20 minutes before eating anything else.  In that 20 minutes, have some water.  In most cases, you'll no longer feel the need for more food.  If you do feel the need to eat more, try having a salad or some fruit.

Just try not to sabotage yourself.  Remember, one day doesn't ruin a weight loss plan; it's what you do the next day that matters. 

   

How to handle "All you could eat"

It looks like Monday was a tease.  I woke up on Tuesday with the full intention of walking again, but it was only 24 degrees outside.  Normally this wouldn't bother me.  I would just bundle up and walk, but with the warm weather, a lot of the snow melted and there were puddles all over the sidewalks.  Puddles that in 24 degrees froze up.  I had to weigh my options:  walk and chance breaking my neck so I couldn't walk again, or bite the bullet and take the day off.  I took the day off.

Not only did I take the day off, but my boyfriend and I went out to eat at our favorite buffet place.  No walk and all you could eat...diet deadly combination.

If you plan things right, it can be done without doing too much damage to your healthy eating plan.  The place we go to has sushi.  There is only one kind of sushi that I like.  It's a thin slice of tuna on top of rice.  Tuna is low fat, so it works.  The white rice isn't as healthy as brown rice, but if you don't overdo, you'll be fine.

When it comes to a buffet, there are good choice and bad choices.  After my 6 pieces of sushi, I go by a "two piece rule".  I'll have two pieces of anything I want (within reason).  The sushi fills me up, so I can stay within my diet guidelines.  Two pieces of salmon, two pieces of sausage, two fried dumplings (I have to be at least a little bad), two small pieces of pot roast with about 1/4 cup of mashed potatoes.  Then I go for the shrimp (easy peel with cocktail sauce) and crab legs (no butter).  If I still feel the need for something, I'll have fruit.  Then there's dessert.  This place has a soft serve ice cream station.  I don't take a big bowl;  I use one of the small bowls that hold maybe 1/4 cup.  So my dessert is 1/4 cup of chocolate ice cream with chopped peanuts and a little bit of chocolate sauce.  Not too bad at all, considering.

When going to a buffet, make an eating plan.  All you can eat doesn't mean "Eat until you puke".  Use common sense when it comes to choosing what to eat and take a little of each thing.  There's no need to fill your plate every time you go up to get more.  Eat slowly.  Remember, it takes time for your brain to pick up on the fact that your stomach is full.

Stick with the items that aren't fried.  There are usually baked seafood choices as well as crab legs and shrimp cocktail.  Some place even have a raw bar where you can get oysters and clams (you can't go wrong with that).  Along with the "bad" desserts, there is also fresh fruit.  So, you could pretty much stick with your eating plan so you don't feel guilty.

Finally, a day to walk!!!!!

I put the news on first thing this morning and saw that the weather report called for clear skies and 50 degree temperature.  That means I can walk!  YAY!  I've missed being outside roaming the streets with my iPod.

I wanted to wait until the sun came up and the parents were done dropping off their kids at school before I ventured out.  I had it all planned in my head.  So, there it was, 6:30 AM, I was walking my dogs while on the phone with my boyfriend and over the phone I hear my squeaky front door opening.  It's Valentine's Day and my boyfriend took the day off to be with me.  SURPRISE!  He knew I had a phone interview with an unemployment rep to see if my claim had been approved and I was nervous about it, so he decided to be here to give me moral support (claim approved, by the way).

Don't get me wrong...it was a great surprise, but I REALLY wanted to get out and walk!  Instead, we went out to breakfast.  I had way too much food:  pancakes, eggs, bacon and sausage (none of it the low fat kind!).  When we got back to my house, we vegged out for a bit, then started painting my back room.  Not a walk, but at least some form of exercise.

We had a great day, then he left at 4:00 to spend the rest of the day with his daughter.  As soon as he left, I changed into my walking gear, got my iPod equipped with the Nike + and off I went.

Since I hadn't walked in a couple of weeks because of all the snow on the ground, I figured that I would do a short walk for starters.  Well, the music started playing, I started walking and before I knew it, I was back home.  I walked 3.98 miles in just under 53 minutes (I may be short, but I walk really fast) and burned 269 calories.  It felt great!!!  

The weather report for the week calls for warmth through Friday, so I'm planning on being outside walking every day.  My goal is to do 3 to 4 miles a day.  In fact, I would love to do a walk in the morning and one at night each day, but I'll have to see how the week plays out.  

I had a bit of a setback last week, so I need to get back on track.  I ate way too much and didn't put in the exercise time, so I gained weight.  OK...it was only .4 lb., but it was a gain and I know me.  If I don't stop it now, it could get out of hand.  It's happened before.  I have some stress in my life right now and I'm a stress eater.  With the weather cooperating, I could finally get moving again.

   

How do I exercise when it's so COLD out there?????

Living in New Jersey, I understand cold.  When it's cold, there are certain precautions you need to take if you're going to go outside to exercise.   

First of all, you need to know how to dress.  Bundle up, but also be aware that you're going to sweat (yes, even in the cold, you'll sweat), so wear layers.  There are some light thermals that can be purchased at a decent price (I found some at Target).  Normally, I can get away with two layers of thermal shirts and a parka.  If it's in the teens, I'll add a sweatshirt.

My tolerance for the cold is pretty high when it comes to my legs.  I can get by without thermal bottoms as long as the temperature stays in the 20s or above, but I try to wear a heavier legging that covers my leg entirely.  Heavy socks are a must, also.

During the winter, it's hard not to wear a parka, but there are some days when it's actually mild enough to wear a heavy sweatshirt over the thermals.  I have a great sweatshirt that has a fake fur lining in the front and back that keeps me warm in the low 30s.  

Remember that you're going to be breathing a bit heavier since you'll be exercising, and you don't need to freeze out your lungs, so make sure your nose and mouth are covered.  A scarf will do.  If you get too warm, you could pull the scarf down for a few minutes at a time to get that fresh air in.

One of the most important things to wear in the cold is a hat.  Just make sure it covers your ears.  Trust me on this.  I've gone out of the house without my ears covered and made it 1/2 a block before I realized that wasn't a smart move.

Gloves.....'nuff said.

OK, that's what you can do if there's no snow on the ground.  Snow is a totally different story.   Snow is slippery; snow is usually covering ice.  The goal here is to not kill yourself while exercising, so I wouldn't recommend walking outside when there's snow on the ground (or at least on the sidewalks).  This is where your Wii, Xbox or VCR/DVD player comes in handy.  Wii and Xbox have some great games that help you keep up with the exercise.  Zumba, Sports Resort, The Biggest Loser Challenge, Wii Active Challenge....all great for inside.  There are also some great DVDs to motivate you.  Amazon.com has a variety of DVDs from Leslie Sansone that give you a walking workout right in your own living room.   

I've mentioned this before and it's worth mentioning again:  moving is important.  Jog in place, walk in place, dance to your ipod shuffle....the only mistake you can make is to not move.  

Only you know your tolerance for the cold.  Common sense is key to how you dress if you're going to venture outside in the winter.  If you can't stand the cold, then by all means find a way to get your exercise in by doing it at home.  

 

Turkey Chili

Instead of using beef and/or pork, try using ground turkey for chili.

TURKEY CHILI

2 lbs. ground turkey breast
3-4 cloves fresh garlic (minced)
4 jalapenos (diced) (if you like a lot of heat, add the seeds.  For milder, omit seeds)
2 medium yellow onions (diced)
1/2 tsp. ground cumin
3 Tbs. chili powder (you can add more as the chili simmers if you feel the need)
1/2 tsp. cayenne (you can add more to taste as the chili is simmering)
1 tsp. garlic salt (again, you could add more to taste)
14 oz. can of diced tomatoes (with juice)
3 Tbs. flour (if you're on a gluten free diet, you can add cornstarch to thicken instead of the flour)
2 tsp. ground black pepper

Season the ground turkey with garlic salt and black pepper.  On medium flame, pre-heat a heavy bottomed pot or dutch oven (you'll need a lid for whatever pot you use) and add the turkey (break it up in the pot as it's browning).  If the pot is "crowded", the turkey will sweat.  This is a good thing; you'll use this liquid to saute the jalapenos and onions.

Once the turkey is no longer pink, remove from pot with a slotted spoon so the liquid remains.  Add the diced jalapenos to the pot.  Saute about 5 minutes, then add the onions.  Saute another 5 minutes, then add the garlic.  Saute 5 more minutes, then add the flour (if using corn starch, this will be added later).  Once the flour has had a chance to absorb all the liquid and starts to darken, add the turkey back to the pot and stir thoroughly to distribute the peppers and onions throughout.  Add the diced tomatoes (you can add some black pepper to these before stirring) and stir thoroughly to distribute.  


Add the cumin, chili powder and cayenne and stir.  Bring to a boil, lower heat, cover and let simmer.  After about 15 minutes, stir.  Stir every 15-30 minutes.  After the first 1/2 hour, taste.  At this time, you could add more chili powder, cayenne and garlic salt if you feel the need (give a little taste whenever you stir to see if more of anything is needed). 

The chili should simmer 2-3 hours.  If you're using cornstarch as a thickener, after the first hour, mix 1 Tbs. with cold water and add some to the pot.  Remember that it will thicken as it heats up, so don't overdo.  You can always add more before it's done simmering.


Serving suggestions:


Over whole grain pasta (I like medium shells or elbows)
Over brown rice
With fat-free saltine crackers
With low-fat or fat free cheese
With low-fat sour cream


(If you want an extra added bit of texture, you could dice up some turkey breast fillets and brown it with the ground turkey.)

NOTE:  I'm from the "smush and throw" school of cooking ("Smush this up and throw it in") so I rarely use measuring spoons (unless I'm baking).  I eyeball most of my ingredients and cook to my taste.  Once you make this using the measurements I listed, you'll know how much you need to add or how you need to decrease.  A friend once asked me for this recipe, so I paid attention to how much of things I was adding, so the measurements I listed are a good starting point.  They may even be enough for some of you.  




 

What can I do to make healthier meals?

Changing your eating habits may be one of the hardest parts of losing weight.  I have friends who ask how they can lose a few pounds and when I tell them they have to change how they eat, they just don't want to hear it.  If you don't want to hear it, don't ask!

Let me start by saying that I LOVE food!  There is nothing better than a nice, thick, rare steak with a baked potato (extra sour cream, please).  Then again, a cheeseburger and fries will do in a pinch.  Oh, wait....pasta!  Pasta with meat balls and sausage (and don't forget the garlic bread).  Then there's my favorite rib place and the other place where I have to get the huge skirt steak and fries.  And how can I forget Chipotle?!!??  Steak fajita burrito, hot salsa and cheese.  Oh, yeah...I love food!  Desserts aren't my downfall.  I can do without dessert most of the time, but I love steak and can eat it every day, all day.  That had to change.

In my old job, I worked two nights a month.   When I got home at 9:00 PM, I didn't feel like cooking, so I would stop off at Chipotle for my fajita burrito and chips with salsa on those nights.  Twice a month turned into once a week.  A year later, I was 30 pounds heavier.  Chipotle has the healthier choice of chicken, but, as I've said, I love steak and wasn't about to compromise.  The first thing I did when I decided to lose the weight was stop going to Chipotle.  I missed it like crazy for the first month, then got used to not having it (though every time I pass by, I look longingly into the window...).  

That being said, here's what I did:  I cut down on my beef consumption.  Instead of making a huge pot of beef chili, I started making turkey chili (I'll post my recipe in a little while).  It's virtually the same thing, but 99% fat free since I use the ground turkey breast.

When I make sauce for my pasta, I make turkey meatballs and use chicken sausage (I'll get a recipe for the sauce out some time soon).  I also started using whole grain pasta.

When my boyfriend and I go to a diner, I'll get a turkey sub without the fries.  Instead of the fries, I ask for a small salad.  

At first, going out was a bit of a challenge.  I learned a lot at Weight Watchers and use what I learned to this day.  For breakfast, I'll get an egg white western omelette.  I found that I prefer this to whole egg omelettes. 

I stuck to my plan without fail until I got back into my size 2s.  Now, I'm not so anal.  I'll treat myself to a burger or steak every now and then.  I just make sure that the rest of that day, I'm eating healthy and sticking with "low points" foods.  So far, I've been doing pretty good!  I pretty much know my body and metabolism now, so I know what I can get away with.  As I've said in a previous post, there's noting wrong with cheating every now and then.

The one thing I haven't done yet is gone back to Chipotle.    I know I'm going to go back soon, but I also know that as much as I love it (and it is a much healthier choice than some fast food places), I can't overdo.  I think that will be my once a month cheat.  We'll see <sigh>.

Cheating

Once you've decided to lose weight, you need to stick with the program you chose.  When you've lost 10% of your body weight, you can think about cheating.  

If you deprive yourself constantly, there's going to come a time where you'll snap and eat everything in sight.  Trust me on this...it happens.  When you've lost 10% of your body weight, treat yourself to something you really want.  Have that hot fudge sundae or slice of cheesecake.  Cheating doesn't mean that you should eat the whole cheesecake, but a slice won't do much in the way of damage.  

Set a cheating schedule.  After the first 10% loss, decide on another goal.  After another 5 pound loss, have another cheat.  When you get closer to your goal weight, you can then set aside one day a week to have your cheat meal (preferably breakfast or lunch so you have time to work some of the calories off).  Once your body gets used to eating healthy, eating something "bad" for you gives your metabolism a little boost.

The think you need to remember is not to overdo it.  Don't pick a day and eat everything you've been missing.  A day of pizza, burgers, ice cream and cake will only make you feel guilty and can really screw up the good you've done.  At this point, even my cheating is healthier than my old eating habits were.  Instead of ice cream, I find myself wanting low fat yogurt (raspberry chocolate chip is my weakness).  Instead of fries, I'll get a salad.  Instead of white rice, I'll have brown rice.  I've made the switch to whole grain breads and pasta.  

The purpose of cheating isn't to sabotage all your hard work; it's to help you stick to the plan.  Once you hit you're goal weight, you could experiment with food.  Only you know how much you can eat while maintaining your weight.  Just don't forget that hitting your goal doesn't mean that you stop exercising.  By the time you hit your goal weight, exercise should be second nature.  

Keep up the good work!!! 

Move, move, MOVE

Losing weight is tough no matter how you look at it.  During menopause, it's a bit tougher.

One thing you need to remember is to keep moving.  If you can, join a gym.  A gym can be great because of the variety of classes, strength training machines and the built in support system.  A gym is also a good option if you live in an area where exercising outside all year round isn't an option. 

If you can't swing the added expense of joining a gym, another good choice to keep you moving, while being able to stay in the comfort of our own home during the winter months, is a video gaming system.  Xbox and Wii have terrific games that challenge you in your weight loss journey while making it fun.  Personally, I have a Wii.  Right now, it's in the 20s outside, so I pop in my Wii Active or Fit Plus or Biggest Loser Challenge.  The Fit Plus keeps track of my weight, BMI and any activities I do.  I'm also thinking of getting an Xbox to give me even more choices.

If you can't afford any of these things, remember that you can walk for free.  When the weather permits, I walk 2 1/2 to 5 1/2 miles a day.  I love my iPod and use it faithfully.  Nike has a device that you can plug into your iPod, and with a chip that goes into your Nike sneakers, it keeps track of your workouts.  At the end of a basic workout, the device tells you how many miles you walked, how long you walked and how many calories you burned.  I love that it challenges you to do your best without being obvious about it.  When you hit a milestone like longest distance or fastest time, the voice of Tiger Woods or Lance Armstrong comes through to congratulate you.

Another way to get more exercise out of your everyday life is by parking as far as possible from your destination.  Going for groceries?  Don't choose the closest parking spot.  When you're done, the groceries are in your cart, so you're not lugging heavy bags the extra distance.  If you have only a bag or two, leave the cart at the door.  Carrying the extra weight will make you work harder.  Going to the mall?  Why do you need to park close to the entrance?  Instead of waiting for a close spot to open up, park in the farthest part of the lot.  You'd be surprised how many miles you walk without even trying (I've used my Nike+iPod to check this out and the results are amazing!).

Another way to exercise without exercising is to dance.  You don't even have to go out.  Don't just stand there while doing the dishes....shake that butt!

And now for a harder option.  Take the stairs!!!!!  In New Jersey, I live on the second floor, so home isn't too much of a challenge.  In Florida, I have a condo on the fifth floor.  I take the elevator when I get there (can't carry all that stuff up five flights!), when I finish grocery shopping for the first time of the week, and when I'm packing up my car to leave.  Other than that, I use the stairs.  Up and down five flights of stairs a few times a day is a great workout.  I also like to challenge myself by going as fast as I can.  I've beaten the elevator quite a few times.

Take the dogs for a longer walk, take the kids for a walk, jump rope, ride a bike.....use your imagination!  All you need to remember is to keep going!!!! 

A Little Background

Menopause is a fact of life.  So is the weight gain that comes with it.  Hormones are going crazy and your metabolism seems to come to a standstill.  What do you do?  Well, if you're not happy with this weight gain, you need to do some work to either stop it or reverse it (depending on how far you let it go in the first place).

I've been through it.  I conquered it (twice).  

In my teens, I was the girl everyone hated.  I was able to eat anything and everything in huge portions and never gain an ounce.  No matter what I ate, I couldn't get my weight over 90 pounds and usually hovered around 85 pounds.  Some people thought it was a blessing.  It was really a curse.  At 5' tall, it was very difficult finding clothes that fit.  Even petites were too big.  Also, don't forget that back in the 70s, there weren't the sizes available that we have today.  If you needed a size 0, you had to find a specialty shop.

Fast forward to my 20s.  I got married and was pregnant for the first time at 23.  For the first time in my life, I had hips!!!!  Clothes actually fit me (except for the length)  I gained 60 pounds with that first pregnancy and shortly after my son was born, I was down to 105 pounds.    I had my second son a month before I turned 26.  After he was born, I weighed 125 pounds, which I was happy with.

When I hit 40, I stopped smoking for good (I had stopped during my pregnancies and while nursing my sons, but stupidly started again).  Let the weight gain begin.  I believe I got to about 145 pounds when I couldn't take it anymore.  I decided to lose the excess weight.  I started eating mostly chicken and fish and would walk about a mile every other night.  I lost the weight and kept it off until menopause hit at around age 48.

Once I hit menopause, the weight came on.  It seemed that all I had to do was look at food and I would put on 10 pounds!  I kept thinking how unhealthy I was (I couldn't walk up a flight of stairs without becoming winded), but kept putting off actually doing something about it.  I procrastinated my way all the way up to 173 pounds.  

I had been thinking about going to Weight Watchers, but never made the call.  One day, a co-worker came to me and asked if I wanted to start Weight Watchers with her.  I took it as a sign that I should go.

I was never a "meeting kind of girl", but I have to admit that I looked forward to going every Saturday morning for weigh-in and the meeting.   It took 9 months, but by October of that year, I was down to my goal weight of 125 pounds.  For the first time in a long time, I didn't feel uncomfortable in a bathing suit and actually went to the pool during the day when I was on vacation.  I even found a Weight Watchers meeting near my condo in Florida.  I watched what I ate and walked about 5 miles every day.  I lost more weight.

I got down to 116 pounds, which was way too thin for me.  I was happy with 120 pounds.  I noticed that as long as I walked at least 3 times a week, I could eat more and maintain my weight.  Things went great for about a year.  

After a year at a respectable 120 pounds, I got a new job further from home.  The hours were longer and the commute was about a half hour, so it was hard to find the time to walk.  On top of that, my new boss was causing so much stress in my life that all I did was eat.  I ate myself all the way up to 163 pounds.  

Now menopause is firmly in place.  And so was the weight.  I tried cutting portions.  Didn't lose an ounce.  I needed incentive.  I needed Weight Watchers.  

I took what I learned at Weight Watchers and made it my own.  I have zero will power, so I had my own little incentive.  Every time I wanted to cheat, I would think about how mad my boss would be when I lost the weight.  She was loving the fact that I gained so much because she was now the smallest in the office.  Somehow, that was important to her.

I cut back on portions and also cut back on red meat.  I substituted ground turkey breast for ground beef in a lot of my recipes.  I started walking again.  It hasn't been easy, but so far, I've lost 35 pounds in 9 months.

I'm going to relive my journey with you.  I now realize it's an ongoing battle and I can't let it get to me.  If you're trying to lose weight and are at that magical age of menopause, I hope you can learn from my experience.  I also hope that we can form a bit of a support system for each other.  Enjoy.