Keeping off the Holiday Pounds

To keep off the holiday pounds I have been trying to fit in a hour Zumba workout each morning. This may seem like a lot of time to devote, but it is well worth it. My daughter loves it and usually tries to mimic the exercises or will dance around me to the music and sing along :) It is a great way to stay motivated. I have also been finding that this is a great way to make sure I get my workout in without excuses. A few great results from my new workout.....

1-tons more energy throughout the day
2--better mood
3--I feel better about myself
4-As of last week, I have lost 3 lbs.

I will say that I haven't been as good about eating all the right things, but I have been limiting the sweet things that I eat. Cookies, pies, cakes, etc are all a great temptation this time of year as well as candy and chocolates. I find that if I have a small cookie or 2 or maybe 3 mini Hershey bars, that it helps to keep me from feeling deprived and crashing into a whole box/bag of goodies.

Hope you all have a wonderful holiday and remember that you can do anything that you set your mind to :)

Self Challenge

In order to stay motivated and to drop a few pounds, I have decided to add an entry about my own journey. I am currently at 151 lbs and would love to get back to the 130s. So starting today, I have decided to make small steps each week to ensure they are steps I can continue to implement as time goes on.

STEP 1-Replace at least 3 drinks a day with water. (all others are lowfat milk, tea/coffee)
STEP 2-Work out at least 30 mins each day

I have done step 1 successfully now for a week, so now I am keeping that and adding in the 2nd step. I am hoping to make a post each day about how I have been doing to keep you all updated and to keep myself motivated as well. If anyone is interested in doing this along with me feel free to come a long for the ride. I could always use a fitness buddy even if we just support each other and hold each other accountable :)

So today--11/28/11

I had Cheerios, lowfat milk and a grapefruit for breakfast. Lunch was homemade pizza with turkey pepperoni. Dinner is going to be turkey slider burgers, salad, and sweet potato wedges. I had water with lunch and am having it again with dinner. I also had a snack of about 3/4 cup of almonds.

Used treadmill for 30 mins and then did some squats, lunges, etc....

Low Calorie Alternatives

Here are a few low calorie alternatives that I have found enjoyable.

Drinks--

• Add a few drops of MIO liquid to your water for a tasty treat. They come in all sorts of flavors and don't have an aftertaste.
• Brew homemade tea. Instead of adding in sugar, try adding in sugar free liquers such as raspberry to get the sweet taste instead.
• black coffee
• low cal lemonade

Snacks--

• Apple with 1 tbsp peanut butter (151 calories) with 1 tbsp Nutella (180 calories) with low fat caramel dip (177 calories)
• 1 cup raw veggies with 2 tbsp fat free sour cream mixed with ranch powdered dip mix (65 calories) with 2 tbsp hummus (100 calories)
• 1 cup generic white air-popped popcorn (31 calories)
• 20 Snyder's mini pretzels (110 calories)
• Most fat free varities of Yoplait are around 100 calories
• Fiber One 90 calorie bars
• 1 cup seedless grapes (110 calories)
• I medium banana (105 calories)
• Stretch Island Fruit Co.’s fruit leather (45 calories)

Hoping to add more soon. Stay tuned!!

How to Use Fruits and Veggies to Help You Manage Your Weight

Great article that I found that offers advice on how to add fruits and veggies to your meals to up the flavor and decrease the calories all while getting in your daily fill.

http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

Great Book Series

I also wanted to share with all of you a wonderful series of books from the Men's Health Website called Eat This, Not That and Cook This, Not That. They have many versions of the book. One goes through all the things at the supermarket and tells you what you can substitute to make healthier choices. It also details all the bad things that are in what appear to be healthy products like Vitamin Water. They have another one that gives you good choices of substitutes for eating out at various restaurants. yet another gives you good swaps you can make to create restaurant favorites at home. I LOVE these books and would definitely recommend them to others. I have also used many of the recipes such as Dr. Pepper Ribs and Chicken Pot Pie. (The only caution I give is if you don't like a lot of onions, then don't use more than half a bag of the frozen pearl onions. They even have one for kids recipes and foods! What's not to love?

Motivation for finding time in your day to workout

Every person is given 24 hours a day, what you make of it, and what you do during it is your choice. Below are a few quotes to motivate you to find time in your day to workout. These are also taken from the same exercise quote page as the last set.

You will never find time for anything. If you want time, you must make it.
– Charles Buxton

 

Those who think they have not time for bodily exercise will sooner or later have to find time for illness.
– Edward Stanley

 

Much may be done in those little shreds and patches of time which every day produces, and which most men throw away.
– Charles Caleb Colton

Motivational quotes about getting off the couch

The first step in any fitness program is actually getting up the courage and willpower to start. You don't have to start big, but you should always give your all and remember that each day is a new day with new choices to be made. Here are a few great quotes about this from a website about exercise quotes.

 

The secret of getting ahead is getting started.
– Mark Twain

 

It's not who you are that holds you back, it’s who you think you’re not.
– Anon

 

A day will never be anymore than what you make of it.
– Josh S. Hinds

Physical fitness can neither be achieved by wishful thinking nor outright purchase.
– Joseph Pilates

Whole Wheat Pizza

I LOVE pizza and could eat it every day of the week. I decided to make a few swaps and came up with a great recipe that I use all the time. It tastes great and satisfies my craving!

1. Whole wheat pizza crust (12 inch)
2. 8 ounce bag of part skim mozzarella cheese
3. 1 tbs. olive oil
4. 1/2 cup Classico Pizza Sauce
5. 2 medium slices of tomato
6. 10 strips of green pepper, finely chopped
7. 2 medium slices of onion, finely chopped
8. 8 turkey pepperoni slices
9. Garlic salt/powder (optional)

First, find a pan to fit the pizza. You don't have to spray it unless it isn't nonstick. Place the crust in the pan. Brush with the olive oil. Next, add on the pizza sauce, spreading it evenly. Then, add on the tomato, green pepper, onion and turkey pepperoni, distributing evenly about pizza. Finally, top with the bag of cheese. Cook pizza according to directions on the back of the bag the crust came in. Makes 8 servings. Total calories per serving are 126.5 and 8.5 grams of fat.

Italian Sausage Pasta

This is another tried and true recipe we use time and time again. It tastes great and is very filling too! The recipe we use is one found off of Whole Foods Website, which you can download by clicking on the link.  We use whole wheat pasta, and it can be penne, farfalle, etc...We also trade out the hot italian sausage for Jennie-O Extra Lean Italian Turkey Sausage. I swear you cannot tell the difference! It also saves you a lot of calories!

Great Chocolate Chip Oatmeal Cookie Recipe

I was craving something sweet with a hint of chocolate, so I looked online for a delicious oatmeal chocolate chip cookie recipe that was low in calories but big on taste. The portion sizes are somewhat small compared to the size of some cookies, but man are they good! Only 32 calories and 1.1 grams of fat per cookie. You could probably even substitute some applesauce for the shortening and use whole wheat flour too to lower the fat content more and up the fiber! Below is the link, courtesy of Allrecipes.com, and a picture courtesy of me :)

http://allrecipes.com/recipe/oatmeal-chocolate-chip-cookies-iv/detail.aspx

Great Websites

I have found that there are several websites that I use over and over again that have some excellent ideas. I will try and put them into categories here so it is easier to find what you might be looking for. The recipes have healthy and good tasting alternatives that we as a family love! It also contains snack ideas as well. The weight loss section has tools that can be used to count calories, support group pages, weight watcher points, calories burned doing certain exercises, workout ideas and videos, etc...

Recipes
http://www.eatbetteramerica.com/
http://undressedskeleton.tumblr.com/SnackitySnacks
http://theprudentpantryblog.blogspot.com/2011/08/sweet-potato-fries.html
http://www.snackpicks.com/en/snackSolutions/ideas/healthy-snacking.html
http://www.hungry-girl.com/weighin
http://www.cooking.com/
http://www.wholefoodsmarket.com/
http://www.kraftfoods.com/


Weight loss Tools
http://www.weightwatchers.com/templates/gateway/gateway_dyn_3col.aspx?pageid=1217911
http://www.pfpchallenge.com/Partners.aspx?partner=EatBetterAmerica
http://www.freedieting.com/tools/calorie_calculator.htm
http://www.myfitnesspal.com/
http://www.sparkpeople.com/
http://www.fitnessblender.com/
http://www.bodyrock.tv/2011/04/25/no-sugar-diet-challenge/

Work Out Tips/Ideas

Now that we have our daughter, I find that it is difficult to find the time to work out unless you schedule it into your day. I know a lot of times as moms, we think that we are taking time away from our child(ren) when we do something for ourselves, but the number 1 person in a child's life is their parent, so for this reason alone we have to make time to take care of ourselves so we can take care of our children for years to come.

Since starting this idea this weekend, I have found that there are many things that I can do to incorporate exercise into my day, and it doesn't always have to be while your child is asleep. It is good for them to see you taking care of yourself and setting a good example for them. Here are a few activities that have worked for me. Those who have newborns or infants can allow the child to have tummy time or to swing/bounce, etc while mom is working out and so she can still keep an eye on them. Having dad watch them is also an option too :)

Zumba--I started this by taking a class at a local gym for $5 a session. On days I can't go, I remember the routine and do it myself at home while my daughter dances around with me and tries to replicate the moves :) You can also go to sites like http://www.youtube.com/ to find simple examples and tutorials.

Dancing--Put on some of your favorite tunes and just sing and dance your heart out. Chances are your child will love it and join in. They don't have to be So You Think You Can Dance perfect. Children love interacting with their parents and just being silly. No matter what you look like when you dance, you are a rock star to your child!

Running/Walking--This can be done indoors or outdoors. On outdoor days, I put my daughter in her stroller and we go. I like to switch things up and take her to different places every time we walk. Something you could also do is a nature walk with your child especially during this time of the year. Have them look for different colored leaves, pine cones, acorns, flower petals, etc..When I do this indoors, I use our treadmill. My daughter has a bunch of toys to play with while I run and she knows the rules about staying away from the machine when it is on. There are even "games" on the Wii Fit discs where you can run and track your best time.

Wii--We LOVE our Wii! We have Wii Fit and Wii Fit Plus. Both have great activities that you can do quickly in as short or as long of a time span as you want. The idea is to just get your heart rate up. The activities range from bike riding, running, boxing, step aerobics, to yoga and strength training as well as balance exercises. Jillian Michaels Fitness Ultimatum is a great one too!

Work out DVD's--Some of my favorites are the Biggest Loser ones, Windsor Pilates, Carmen Electra Strip aerobics,  Hip Hop Abs with Shaun T, and Tae Bo with Billy Blanks. These can be worked into your schedule throughout the day and are great for rainy days.

YOUtube and Exercise TV*--Same concept as above, but you can pick the cardio and strength exercises. Some on exercise TV do have a fee associated with them though.

My Favorite Workout Tunes

When I work out, it is super important for me to feel energized and motivated, otherwise I tend to give up too easy or cut workouts short. When I have a list of some of my favorite songs playing it helps to keep me on track and focused and to pump me up when I feel like quitting. So far, I have 2 different play lists. 1 is for times when I do Zumba and the other is for running, walking, weightlifting or whatever other activity I may be doing. My little girl loves the tempo of all the songs and often asks if we can Zumba which is what she calls all physical activity..lol Most songs can be found on Itunes!

Zumba
1-Beat It by Michael Jackson
2-I Like It by Enrique Iglesias feat. Pitbull
3-Burn it to the Ground by Nickelback
4-Shake it up by Mara & Barbero
5-Push it by Salt and Pepa
6-Wiggle Wiggle by Fulanito
7-Drop it Low by Ester Dean and Chris Brown
8-I Know You Want Me (Calle Ocho) by Pitbull
9-She's Hotter by TOK feat. Pitbull
10-Krazy by Pitbull feat. lil Jon
11-Hips Don't Lie by Shakira feat Wyclef Jean
12-Que Te Pica by Notch

Work Out Mix 1
1-Some People Change by Kenny Chesney
2-Mean by Taylor Swift
3-Heart and Soul by T'pau
4-Girlfriend by Avril Lavine
5-What the Hell by Avril Lavine
6-I Gotta Feeling by Black Eyed Peas
7-Fighter by Christina Aguillera
8-Girls Just Wanna Have Fun by Cyndi Lauper
9-California Gurls by Katy Perry feat. Snoop Dog
10-Teenage Dream by Katy Perry
11-Good Life by One Republic
12-F**kin Perfect by P!nk
13-Raise Your Glass by P!nk
14-1, 2, 3, 4 by Plain White T's
15-Rhythm of Love by Plain White T''s
16-Hey, Soul Sister by Train
17-These Are the Days by 10,000 Maniacs
18-No Surprise by Daughtry
19-September by Daughtry
20-Life After You by Daughtry
21-Give a Little Bit by The Goo Goo Dolls
22-Here I Go Again by Whitesnake

http://www.rockmyrun.com/ also has great and free playlists :)