Measuring Up.

Three things:


1) I would like to get a digital food scale so that I can be really exact about my calories.

December 19, 2009

2) I found some measurments from "before".

I thought I'd share.

The Body. In Inches.

December 30, 2009 (most recent in parentheses, you can also see them here)

BUST: 44.25 (39)

BICEP: 15.75 (14.5)

THIGH: 29.75 (25.5)

WAIST: 40.75 (35)

HIP: 52.5 (46)

That is quite a difference. 23 inches of difference, to be exact. That doesn't even include neck, forearms, calves, or chest (just under the bust).

That number will grow, people. Wait and see!


3) I figured out the calories I eat in a day and compared that to my Weight Watchers Points Plus.

I'll share that as well. I'm a giver.

Calories in a Day (Yesterday, actually!)

(Weight Watchers Points Plus in parentheses)

Breakfast 173.6 calories (4 WW Points+)

12 oz coffee: 3.6 (0)
5 Tbsp fat free half & half: 50 (1)
1.5 Tbsp sugar free hazelnut syrup: 0 (0)
1 Tbsp Stevia: 0 (0)
1 package Quaker instant oatmeal: 120 (3)

Mid-morning Snack 100 calories (0 WW Points+)

Banana (about 100g): 100 (0)

Lunch 255.3 calories (6 WW Points+)

2 cups spinach: 12 (0)
10 salted almonds: 54.3 (2)
1 Tbsp Newman's Own Light Sesame Ginger dressing: 17 (0)
4 oz cooked plain chicken breast: 120 (4)
1/2 grapefruit: 52 (0)

Afternoon Snack 210 calories (5 WW Points+)

Fiber Plus bar: 120 (3)
Lucerne Light Yogurt: 90 (2)

Dinner 254.8 calories (5 WW Points+)

Pan Fried Tilapia: 234.8 (5)

• 4 oz tilapia fillet: 100 (3)
• 1 tsp olive oil: 39.8 (1)
• 1 Tbsp almond flour: 40 (1)
• 1 Tbsp light Smart Balance: 50
• 1 Tbsp lemon juice: 0
• 1 Tbsp minced garlic (from a jar): 5

1/4 cup cooked mushrooms: 14 (0)
1 cup spinach: 6 (0)

Dessert 202 calories (5 WW Points+)

1 York Peppermint Patty Mini: 70 (1)
1 Hershey's Special Dark Chocolate Mini: 42 (1)
1 Lucerne Light Yogurt: 90 (3) (The Points are higher on this one because I had two in one day- the Points round up on some items when doubled.)

Total calories: 1,195.7
Total WW Points+: 25


4) I do measrue up. I will measure up.

For the past four months, give or take, on and off, for the most part, I have used 27 WW Points+ per day and somewhere between 35 and 49 extra weekly points. I earn Points for activity also, that I can swap for more food, but I have never done that.

I really do think the Weight Watchers Points Plus Program can work. In fact, I know that it can. It has for me in the past. According to my current weight, I could have 28 Points+ per day, fruits and veggies (mostly) don't have any Points, and then the extra weekly points.

But.

I'm not losing.

Granted, I don't think I've been quite as ardent about my measuring as I could have been. It really does add up.

And my body is in a plateau. Stagnant. It needs things to change.

So...

My plan (always a plan) for the 12 weeks of this Competition:

• Sweat 3 days a week, 45 min. at a time. REALLY sweat.
• Eat only 25 Points+ per day (roughly 1,200 calories).
• No extra weekly Points.
• No matter what.
• No excuses.
• None.

Several of the gals in the Competition offer daily or weekly challenges. I'm going to try to incorporate these as well. Ya know, 50 crunches before bed, 50 stairs during the day, avoided evening snacking, choosing a goal outfit (something I've done several times before, pictures of mine coming soon), cutting out caffeine (ummm.... I don't get it.......), increasing water intake - those kinds of things.

Yes. This is a bit extreme. But I have done it in the past. I can do this. And, because I have been all over the map this week, it won't be 12 full weeks. August 7th is 89 days from today.

Actually, I don't think I've kept to this stringent of a goal for 89 straight days before. Gulp. Big Gulp. The 7-11 kind.


BUT I CAN DO THIS, DAMMIT!!! (Sorry for the swearing, Mom. It probably won't ever happen again.)

(I think this is the part where I sheepishly side-grin and inform you that I am one of those Jesus Following Ladies who swears occasionally. This is a judge-free zone, K? That goes for stretch marks and irrational freak-outs too. Both of which I have to spare.)


Phew, glad I got that out. Can you picture my flailing arms and frizzy hair?


One of my best friends posted this verse on my last post (read her blog here):

"For this reason, since the day we heard about you, we have not stopped praying for you. We continually ask God to fill you with the knowledge of his will through all the wisdom and understanding that the Spirit gives, so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light. For he has rescued us from the dominion of darkness and brought us into the kingdom of the Son he loves, in whom we have redemption, the forgiveness of sins." - Colossians 1:9-14

Thank you, Kristin. I needed that.



So tell me: What do you measure? Any good tips to keep at it for 89 whole days? How are you doing on your goals (of any kind)?

Weekly Update, and Food Diary

Weekly Update:

Exercise: I walked during my lunch hour the three days I was at work, and I walked to and from Starbucks once.

Weight Loss: 179. Up a pound. I suppose it was bound to happen at some point.

Needless to say, I was a bit bummed this morning on the scale. Granted, I know I am a bit bloated from the weekend and needed more sleep the last three days, but it is what it is.

Not only did I not lose, I gained. Maybe it's just water and it will come off, and more, this next week, but it never feels good. What does feel good is knowing that I did not mindlessly eat or binge this weekend. My extra weekly points were all used up on spaghetti, chocolate cake, and Costco muffins - but I never got sick to my stomach (and each food was well worth it!). I never grazed through the kitchen taking bites of random snacks as I went. In fact, I purposefully passed on several snacks that I love. A lot.

And let me tell you, that is an accomplishment! There was junk food covering the island in the kitchen the ENTIRE time my husband and I were at my in-laws. THE ENTIRE TIME. Do you know where the 20+ people congregated for the majority of the weekend? In the living room right by the kitchen. RIGHT BY THE KITCHEN. A.K.A. right by the island. RIGHT BY THE STASH.

Okay, perhaps my all-caps outbursts are a bit dramatic. TRUE, NONETHELESS.  And I didn't get in any gym workouts. I didn't lose. I even gained. I didn't stay away from The Stash completely. (Though I'm not sure my goal is to avoid it completely, but rather enjoy small pieces on my terms.)

But I did exercise more than 3 times.

I did think about everything I ate.

I did get in my fruits and veggies.

I drank lots of water. (Well, not yesterday, but the other days!)

I didn't go over my points.

And I didn't binge.

After a long week, a very tiring week, and an exhausting (but fun!) weekend, these are my successes. I choose to focus on my victories, rather than dwell on a slight fluctuation on the scale.

Back to my routine. Time to look ahead, get my system cleaned out a bit, and try really hard to have a great loss a week from now. A GREAT LOSS. (I thought once more would be fitting.)


And just in case anyone was wondering, the following is the routine I speak of:

Food Diary.

This is what a typical day in eating looks like for this Ginger (right now I have 27 points to use in a day):

Breakfast:

• Coffee - 3 pts. (I use: 5 Tbsp half & half, 1.5 Tbsp SF Starbucks Hazelnut syrup, 1/3 Tbsp Stevia)
• Medifast Bar - 3 pts.

Mid-Morning Snack: Banana - 0 pts.

Lunch:

• Medifast Bar - 3 pts.
• Baby carrots - 0 pts.
• 22 Snapea Crisps - 3 pts.

Early Afternoon Snack: Apple - 0 pts.

Later Afternoon Snack: Chobani 0% yogurt - 4 pts. (I am working my way through all of the 0% flavors right now; I think Peach may be my favorite. Some flavors are 3 pts., some are 4.)

Dinner: (this is where the variety comes in)

• Sandwich thin - 3 pts.
• 1 Tbsp FF Miracle Whip - 0 pts.
• 1 tsp Dijon mustard - 0 pts.
• 1 serving sliced turkey deli meat - 2 pts.
• 1 FF Kraft Single American - 1 pts.
• 1 cup baby spinach - 0 pts.
• 1 Tbsp Newman's Own Lite Sesame Ginger dressing - 0 pts.

Dessert: (I have dessert every day)

• 1/2 c Dreyer's Slow Churn Triple Chocolate Peanut Butter Sundae - 3 pts.
• 4 Sugar Wafers - 2 pts.

Now, there is some variety in my day - but not much. The flavor of Medifast bar changes each time, as does my yogurt (and sometimes even the brand). Depending on which fruit was the freshest when I did my grocery shopping, I may have an orange or some grapes in place of the apple. But I have to have my banana everyday. I don't know why I love them so much! (Maybe because my husband will sometimes surprise me with a secret love note.)

Dinner is where I get the most variety in my diet. Some days we do spaghetti (I usually use spaghetti squash in place of pasta), the awesome lentil soup, burritos (which are higher in points, so I will forgo the extra snack during lunch), Nalley Original Vegetarian Chili and green beans, or maybe the white chicken enchiladas Kevin likes so much (also higher in points).

No matter what, I try to get in 2 dairy servings, 2 fruit servings, 3 vegetable servings, and 6-8 servings of water in a day. The rest is based on convenience (and cravings!).

I also try to get in some sort of activity in the day, even if it is cleaning the apartment or walking to the store. Something is always better than nothing!


Each week I am also allotted 49 extra points to use however I would like. This usually takes the form of carbs, go figure. Since the weekends are usually when I get the most munchy, I try to save these up for that time. But when using some of those points during the week is what stands between me and a food binge, I go for it! There are some great comfort food-type snacks that help on such an occasion.

Seasoned popcorn is one of my favorites:

Sometimes I'm hungry. And water just ain't gonna cut it. (Here's where I emphasize my love of the English language being used correctly, unless not doing so allows me to get my point across. i.e. I teach English.) This popcorn is one of my go-to filling options.

Seasoned Popcorn:

5 cups of 94% Fat Free Popcorn - I measure this out so that I know how many points I'm eating. A couple spritzes of cooking spray - just enough to get the spices to stick. And then add any seasonings you like; I happen to like sprinkling on garlic powder, onion powder, and dried basil. Give it a toss and eat away! (3 WW+ points)

Here are some other foods that I love:

• Fat free sour cream
• Reduced fat cream cheese
• Shredded mozzarella cheese
• Baby bell peppers
• Zucchini
• Yellow squash
• Sugar free Jell-O
• Corn tortillas
• Whole wheat pita pockets
• Whole wheat, high fiber flat bread
• Whole wheat spaghetti noodles
• Four Cheese Classico pasta sauce
• Valentina hot sauce
• Low sodium soy sauce
• Sobe Lifewater drinks
• MediFast chocolate chip pancakes
• Lindor Lindt chocolate truffles

The key is moderation and portion control. I MEASURE EVERYTHING! (More caps.) Slowly, I am getting better at eyeing portion sizes, but it's not my strong suit. So I count out my chips one by one, use my food scale, and go through several measuring cups and spoons each day. It is so important!

So tell me: What are your go-to, filling snacks?

The Stash

This is not The Stash.

The Stash I have mentioned so many times comes in several forms. One resides in my kitchen pantry, still hiding from my husband's bachelor days. One is in the teacher's lounge where I work. And one is at my in-law's house. It also travels; it can be found at any social gathering or special event.

My Mission: To get through a weekend at my in-laws and an Oscar's party without mindlessly eating or bingeing myself sick. (A.K.A. stay away from The Stash.)

That food addiction of mine often comes along with mindless eating and bingeing myself sick.

Mindless Eating: When I graze throughout the evening. Each time I pass through the kitchen, I grab just a little bit of something. I grab a candy from the dish on the coffee table every hour or so. At a party I grab something off the food table every few minutes. If the food never touches a plate, it doesn't count, right?

Bingeing Myself Sick: I have too many memories of being at some sort of gathering, eating plate after plate of little goodies (even good stuff like veggies and fruits) and end up feeling literally sick to my stomach by the end of the night. This is directly followed by a dash of difficult sleep, a pinch of self-loathing, and a sprinkling of additional eating to make myself feel better. You have heard of vicious cycles, right?

I know the tips. I've used the tricks. Nothing new. I JUST GOTTA DO IT!!! (Enter Nike ad here.)


So, here's the plan:

The in-laws:

• Save up ALL of my weekly points so I have some wiggle room (Well, almost, the man and I had a mid-week date which used up a few of them. Well worth it! See below.)
• track everything I eat
• bring snacks from home (bars, baby carrots, apples)
• eat at the table, not standing in the kitchen

• drink water in between meals when I feel hungry
• hang out in the living room as much as possible, i.e. not the kitchen
• tell Kevin what I plan on eating before each meal (it helps to say it out loud, especially to someone who will support without policing)
• REMEMBER WHAT I FEEL LIKE AFTER I HAVE WASTED POINTS AND MADE MYSELF SICK

Oscar's Party:

• drink water when I first get there
• focus on talking with people, rather than eating
• eat a snack before I go in
• save some points for the event
• fill ONE plate of food after a while of being there, sit down with my plate, then slowly work my way through the goodies I have there
• REMEMBER WHAT I FEEL LIKE AFTER I HAVE WASTED POINTS AND MADE MYSELF SICK

The Date Night Burger.