Starting Over

A few months ago I started this most wonderful running interval program called the C25K.

C25K means "couch to 5k". It boasts it can get any couch potato to running a 5k in 9 weeks. I was thisclose to being that couch potato turned runner.

I was at the gym 3 days a week running on the treadmill. I got to running 25 minutes straight. Yep. Me. Running for 25 minutes.

A few weeks later I participated in Weight Watchers walk-it challenge (you got a cool charm if you did and who doesn't like positive rewards for hard work?).

I was the over zealous participant who thought since I was a "runner" I could run this thing no problem.

Man was I one over zealous Chick. I ran. Then walked. Then ran again. Then decided to stick with walking.

Didn't I say this C25K program worked?

I am not wrong. It does work! My problem? I was a treadmill runner. Not a pavement/outdoorsy runner.

Treadmills=set pace you work with. Forgiving support while you run.

Pavement= setting your own pace, not so forgiving support while you run.

My cure? Starting the program over. I hate starting things over. This is why I only read books once. That is why I usually give up on projects and then just start new ones.

That was the old me and I want to become the new me. This new me means I need to stop giving up.

I am determined to become a C25K graduate. I am determined to run a 5K sometime in 2010. I will get there!

If you are interested in the C25K program click the link above to learn more. I know many who are doing it and can't believe that their once sedentary selves are active and running!

Cheat Sheet Mondays: Surviving the Parties!

Mondays I will post my cheats or healthy alternatives to those foods I can't live without. I will also add those foods I found that are great tasting but low in calories and fat. Some Monday's I may add healthy recipes.

This Sunday is the 4th of July, which means parties, parties, parties.

For those who are living the healthy life, these parties can be daunting. Seeing the tables and tables of yummy food always makes my mouth water with possibilities. At least that was the old me.

The new me looks at these tables as an obstacle course. To run past, to take a little dip, or to pile high.

*This information is what I have learned with Weight Watchers. Click the link above to learn more about the program.*

Foods I run past: Anything fried, desserts (ok not all desserts... I let myself have 1), or anything I know runs high in calories and fat (heavy in sauce or high fat ingredients).

Foods I let myself take a little dip in: Pasta salads (they are my favorite), dips and chips, meats.

* Little dips mean little servings*

Foods I pile high: Veggies and fruit galore. These are the foods that are going to fill you up. Fruits do have points with Weight Watchers, but fruit is healthy so I don't care if I spend them on fruit. Fruit is a healthy option.

*Word of advice: eat your fruits and veggies first. You will be surprised how full you will feel.*

This is my survival guide that I try to use at parties. Sometime my self control hitches a ride elsewhere when I see food. Sometimes I just take small servings of everything so I can have all the different tastes.

My utlra-tip? Bring something you made that you know you can eat. That way you know there is something "safe" to eat.

Cheat Sheet Mondays

Mondays I will post my cheats or healthy alternatives to those foods I can't live without. I will also add those foods I found that are great tasting but low in calories and fat. Some Monday's I may add healthy recipes.


I am usually a SAHM, but do substitute teach when requested. A couple months ago I signed up to work for 6 days. It was my first time working while on Weight Watchers.

I wanted to make sure I had enough fuel to get me through my day. If my breakfast is a good and healthy one, the rest of the day will follow suit. I researched all kinds of make ahead recipes so I could just heat up something when I got to work. (I am not an early eater)

I found this breakfast casserole through my Spark Recipe Application on my phone. It was quick and easy to make and so yummy to eat. I paired this with a banana.

Breakfast Casserole

Ingredients:

1 LB of frozen shredded potatoes, thawed
4 oz. of turkey sausage, cook and crumbled
1 C sliced mushrooms
1/2 C shredded cheddar cheese (I used reduced fat)
1 C Egg Beaters Egg Substitute
1/8 tsp Salt, or to taste
1/8 tsp black pepper, or to taste
1/8 C of red pepper, finely chopped
2 Tbsp onions, finely chopped

Directions

1. Preheat oven to 350 degrees F. Coat a casserole dish with cooking spray. Spread potatoes around the bottom and press up the sides. Place in oven and cook for 10 minutes.

2. Meanwhile, mix egg substitute, salt, and pepper together.

3. Remove potatoes from oven and press potatoes down firmly with a spoon so they are spread out and cover the bottom and sides of the dish. Sprinkle the sausage, red pepper, cheese, mushroom, and onion in the bottom of the dish. Pour the egg mixture over it.

4. Return the dish to the oven and cook until potatoes are crisp and golden and the egg mixture is set, about 25 to 30 minutes. Remove from oven and let sit about 5 minutes before serving.

Number of servings: 6

Nutritional facts:

Calories: 154
Total fat: 6g (less when using reduced fat cheese)
Dietary Fiber: 1

Beating the Plateau

Plateaus, or "hitting brick walls" can be very frustrating when you are trying to loose weight! Especially when you think you are doing exactly what you are supposed to be doing.

About a month ago I hit a "brick wall" of my own. Each week I was loosing maybe .2 pounds a week. Yes it was a loss but I still thought I should be loosing more.

While weighing in at my Weight Watchers meeting the lady behind the counter told me, "Maybe you are hitting a plateau."

She gave me a book on plateaus and I decided to read through it.

The first thing I read that I know I should try was to look back and see if anything has changed with my eating and/or exercise.

I reflected and realized that during my weight loss weeks I was measuring everything I ate. I also consumed at least 5/6 servings of fruit and veggies a day.

During my "brick wall" weeks I was getting lackadaisical over measuring. I figured I could "eye" everything and it would be right.

I noticed that I was eating half the fruits and veggies I usually consumed.

The week after that meeting I made sure to do what I was successfully doing before and it worked.

I don't believe in the mantra that everyone hits plateaus and that you just have to deal with it. It is more of a time to reflect and make sure you aren't slacking in an area that was successful to your weight loss.

If you feel you have hit your "brick wall" make sure you reflect on what you are doing. Do you need to exercise more? Are your eating habits the same?

Change up your week with what you think you need more of and maybe that will work! Don't let this period stop you from pushing on! Persevere and you will be happy that you did.

My Get Up and Go is Gone!

At last weeks Weight Watcher's meeting the leader said how as we get older we suck the fun out of exercising.

When I was a kid I couldn't wait to get out and ride a bike.

Running around and playing chase was the first thing I thought about when I woke up.

I look at my daughter and the highlight of her day is when her teacher takes them out for P.E.

At what age do we as adults take the fun out of exercise?

Is it the word "exercise" that does it in?

There are so many ways to get moving, but why is it so hard to just get up and do them?

Even though I have been running I still have a hard time getting excited over it. It feels more like a chore right up there with laundry and cleaning.

I think it is time to start thinking like a kid in order to make the thought of getting out and exercising more fun.

C25K update: Week 6

I started week 6 a couple weeks ago and that week was my slump week. I just couldn't find the motivation to get to the gym those 3 days. I did the first 2 and then started over week 6 the following week as well.

Week 6 Day 1: This day I ran for 5 minutes, walked 3 minutes, ran 8 minutes, walked 3 minutes, ran 5 minutes.

For some reason these interval runs are really hard. Once you get a taste of straight running it is hard to go back.

Week 6 Day 2: This day I ran for 10 minutes, walked 3 minutes, ran 10 minutes.

Again this was hard for me. It is hard just to get into a groove, stop, and then have to get into that running groove once again.

Week 6 Day 3: Run a straight 25 minutes.

This was a great day! I got into my groove and stayed in my groove. I felt great after as well. It wasn't until 5 minutes left warning where I started to get a little antsy. I wonder if I would get that way if there were no warning. Something to think about.

Cheat Sheet Monday!

Summer is just around the corner and this is the time for some vibrant colored food. Best yet will be those dishes, whether main or side dishes, that are no cook recipes.

Here are a couple that I absolutely love and will be making a lot this summer!

Broccoli Slaw

(From Trader Joe’s)

1 12 oz package broccoli slaw

¼ cup raisins or cranberries

¼ cup walnuts or almonds

1 cup diced apples

½ cup of your favorite dressing. ( I used fat-free sun-dried tomato dressing. You can use up to 1 cup of dressing if you prefer more dressing.)

In a medium-sized bowl, combine dry ingredients. Add dressing and mix thoroughly.

Serving size 1 1/4 cup.

Serves 4

* I usually use this as a side dish and eat 1/2 a cup. In WW land that is a 1 point side. I get this 1 point though with using the fat free dressing above. Different dressing yields different points. *

Black Bean, Avocado, Tomato Salad

(From WW Hit The Spot cookbook)

1 (151/2 oz) can black beans, rinsed and drained

1 cup frozen corn kernels, thawed

12 grape tomatoes, halved

½ Hass avocado, halved, pitted, peeled, and cut into ½-inch pieces

2 tbsp lime juice

2 tsp olive oil

¼ tsp salt

2 tbsp chopped fresh cilantro

1 jalapeno pepper, seeded and minced (optional)

Toss together in a serving bowl.

Serving size ¾ cup.

Serves 4

*The 3/4 cup is about 1.5 points. I am sensitive to all things spicy so the jalapeno is omitted and still tastes yummy*

*** If you are a fellow WW always check point values yourself. These points are what I have figured out. ***

Food and working out

I am fans of many pages on Facebook and the C25K page linked up this article on Eating for Endurance.

What this article states is that when and what you are eating, or lack of eating can hinder your work out.

This got me curious, because some days I have more stamina and energy than others.

One quote struck me the most, "Some athletes consider food their reward at the end of the day; they save up their appetite for a huge feast at dinnertime."

I really don't consider myself an athlete, but I do think of food more of a reward than fuel. I don't save my appetite and I do eat when I should. However, what I chose to eat and how much I eat could hinder my work out performance. I eat less at certain meals like breakfast so I can eat more at dinner (reward for being good during the day). I work out after breakfast, so really may need to change my eating habits in the morning.

I never thought to think about my food as fuel for when I work out. I am more of a "make sure I eat something before" kind of person. What I should have been thinking is that I need to eat foods that will give me the stamina I need to work out and not feel winded over everything I do.

So now I am going to be a person that keeps this in mind, "Wiser athletes treat food as fuel; they knowledgeably fuel before, during and after exercise. They get more out of their workouts and prevent needless fatigue."

The one time I did not eat before working out I paid dearly.

Cheat Sheet Mondays!

Today's Cheat Sheet Monday's will be 3 different, yet quick ideas for lunch. For lunch I try to include one veggie and one fruit. That way I can get my 5 servings of fruit and vegetables a day.

• Fat Free Hot Dog: (I prefer Ball Park, because they do taste pretty good). They are about 50 calories each and in WW land a fat free hot dog is 1 point. Pair it with a low calorie bread or bun and a bit of condiment, and you are all set!

• Sandwhich: For bread I use either a low calorie whole grain bread, or sandwich thin (they are extremly yummy... Here is what they look like --> Click). For lunch meat I use a lean meat. I prefer turkey, because they are low in fat and in WW land 0 points for one slice. I top this with Kraft 2% skim milk American cheese, tomato, lettuce, and a bit of avocado. I don't use mayo, because honestly not a big mayo fan. You can always use some hummus (new thing I have tried), or even some fat free Thousand Island. If you love mayo, just use some fat free mayo, or use the minimum that will give a bit of the taste.

• Veggie wrap/burrito: I have always been one on the search for a low calorie tortilla that was a nice size and tastes yummy. Smart and Delicious makes just that. A nice big tortilla for 100 calories. I am on a black bean kick, so I will heat up a 1/3 cup of black beans. Don't like black beans? Try some fat free refried beans. Once I heat up my tortilla and black beans the "hard work" is over. What I love to fill my wrap/burrito up with is about a pinch of shredded, low fat cheddar cheese (can use whatever kind you prefer, but I would stick with low fat), 1-2 tbsp of salsa (make sure fat free... I have heard there is non fat free out there), lettuce (which I pile as much as my tortilla will let me), and some avocado (just a bit, because even though it is a healthy fat, must be used in moderation). This wrap/burrito is high in fiber and filling foods, and paired with a fruit is a nice filling lunch!

Remember to add some fruit, like an apple, orange (I love the cutie oranges, because they are easy to peel), strawberries, berries, etc.

If I don't have a veggie that goes with the main attraction of my lunch I will add some baby carrots, a small side salad with fat free dressing, or some jicama. You can always add whatever veggie you prefer.

C25K Weeks 4 and 5

C25k means Couch to 5K. It is a running program to get us lazy couch potatoes to running a 5k. Don't be crazy it isn't meant to get there overnight. It is designed to build you up slowly over a 9 week period. Best yet it only takes 30 minutes. We all have 30 minutes right?

Last week I completed week 4. Well 2 of the days. I really did complete it... well let me explain.

Day 1: Today was the first day of running for 5 minutes. I was truly worried I would not be able to do it. I mean 5 minutes is a lot of running! At least they threw in 3 minutes of running in between. Accomplished this no problem.

Day 2: This was a repeat of day one. For some reason day 2 felt harder. Maybe it is that middle of the week slump we all feel.

Day 3: Ok, so today I was supposed to do day 3. Well silly me looked ahead to Week 5 Day 1 to see what I had in store for me next week. Smart me forgot to put it back to Week 4 day 3. Didn't figure it out till I was halfway done with my running. Whoops. Made it through and knew I at least could accomplise Week 5... um thought I knew what I had to look forward too, because well, I had no idea!

Week 5:

Day 1: I have tendencies of bouts with OCD and had to finish Week 4 today. Of course it was a piece of cake (mmm cake... nope let's not think about that).

Day 2: This day I ran 2, eight minute runs. I was very proud of myself and how easy it seemed to be. My high lasted a short while, because I knew what was coming up for Day 3. AHHH!

Day 3: TWENTY minutes!!! Yep, TWENTY minutes of straight running. I thought they were INSANE! I mean I JUST got to 8 minutes and now they want me to run TWENTY? I was tempted to go back to Week 5 Day 2, but I got my head out of the sand and figured they must know something I don't.

All I have to say is NEVER EVER underestimate your ability! Twenty minutes may seem like a lot, but I did it. The last 5 minutes were hard, because I knew that my running was coming to an end. I got in my zone, and made sure that if I felt thirsty I drank water. There is nothing better than the feeling of accomplishing something you never knew you could do!

STAY TUNED FOR WEEK 6!

*To Learn More about the C25K click the link I have posted at the top of this blog!*

Cheat Sheet Mondays

Today's Cheat Sheet Monday is titled "Add some Pizazz to Oatmeal."

I know what your thinking when you hear oatmeal *yuck*. I was the same way. I thought it tasted like cardboard cereals that you know are healthy, but taste gross. And don't get me started on the flavored packs of oatmeal... that just made it worse!

Now plain oatmeal still is *yuck* to me. I need some pizazz, some flavor.

Why am I focusing on oatmeal?

To me I get a lot more food compared to cereals, or even an egg and whole grain toast. Plus it makes me full. I love feeling full after eating and know that I didn't just gorge myself on unhealthy foods. Feeling full without the guilt is just that much better!

Ways to "pizazz that oatmeal" (I use a canister of rolled oats: 1 cup of boiling water for 1/2 cup of oats = 1 cup of oatmeal)

Add 2 tsp of vanilla extract

1 tbsp of thinly sliced almonds

A few shakes of cinnamon

a handful of raisins

My favorite:

2 tsp of reduced fat peanut butter

1/2 of a banana sliced

Some like to add a little bit of milk to make it creamier.

Some add other fruits like any kind of berries, or even apples.

For those WW die-hards like me at most these bowls of oatmeal equal 3.5 points.

C25K update!

I may have slacked with the blog, but proudly I have not slacked with my attempt at the C25K program.

If you aren't familiar with this program and love to run, but don't know where to begin this is the program for you! This is a 9 week program to get you from being a couch potato to running a 5k or 3.1 miles.

Week 1:

I did finish week one, but did an extra day so I put in a total of 4 days instead of the 3 they suggest. I felt I wasn't ready enough for week 2. I never thought that 60 seconds of running would be as hard as it was at first. I guess I was more out of shape than I thought.

Week 2:

For week 2 I decided to use the gym, so I could work in some weights as well. Some people like being outside while they run. I on the other hand need a spot to focus on so I don't think about what I am doing or how much time I may have left. The gym is that perfect place for just that.

There are some negatives with the gym though. The treadmills seem to always be the most popular machine. If you go at the right time of day there is no problem with this. At my gym they put a 30 minute max on the machines. I have to make sure to time it just right to fit the run in.

At the end of week 2 I really wanted to run more than the program said to. That is the overachiever in me, but I stuck to the actual intervals instead of making up my own.

Week 3:

I was very scared about week 3, since I would be running for 3 minutes straight. Three minutes may not sound like a lot, but for those who don't run often it is a long time. What I really liked though is that at every 60 second mark the program told you how much time was left.

By the end of the week I felt so energized, because I knew that I really could do it and that this program was doing it's job of slowly getting your stamina where it needed to be. I also notice definition in my legs that wasn't there before. If that isn't motivating enough I don't know what is!

I am now onto Week 4, which means 5 minutes of running! AHH! I know I will be able to push through like always!

So far this program does not disappoint and I cannot wait to sign up for some 5k's in the near future.

Cheat Sheet Mondays

I know I know I have been slacking in the blogging department. The last few weeks I suffered from writer's block, and then spring break with the chicks. Trying to get back on track here and what better way than to start with a post on food!

Today's Cheat Sheet Monday is a dessert idea. I guess I like to write about tricks that involve dessert, because I always always need to end mine with a treat!

This was an idea given by my mom so I thought I would share.

You will need...

I used reduced fat graham crackers... even low fat/reduced fat cinnamon would work. I take a whole cracker and crush it into tiny crumbs. This goes at the bottom of the bowl.

I take one pudding snack. I prefer sugar free, but fat free works as well. I scoop out the pudding of one and put that on top of the graham crackers.

I am a whipped topping feign and put this on any dessert I can think of. In WW land this is 0 points for 2 tablespoons. I put that serving on top of the pudding.

This snack is low in calories and in fat. For me this is a 2 point snack and perfect for the end of my day!

C25K Week 1 Days 1 & 2

I know what your thinking C25what? No it has nothing to do with Star Wars (that would be C-3PO).

C25k means Couch to 5K. It is a running program to get us lazy couch potatoes to running a 5k. Don't be crazy it isn't meant to get there overnight. It is designed to build you up slowly over a 9 week period. Best yet it only takes 30 minutes. We all have 30 minutes right?

This program can be purchased on itunes and put on your ipod or IPhone.

I got this app for my IPhone months ago and never touched it. I kept telling myself, "Oh I will do it next week" or "Tomorrow will be the day".

After starting getting back on track with my eating healthy habits, I decided I needed an exercise plan as well. I LOVE the gym, but with Chick 3 sometimes I just can't make it. I am also not one to exercise inside (Chick 3 is an awesome distraction) So, for Christmas Santa, I mean my wonderful Inlaws got me a jogging stroller.

This week I got motivated by a friend, who has 4 kids (2 being twins) who went for a C25K run. I thought if she can find the time than why can't I?

Tuesday I went for my first run and have decided to blog my progress.

C25K Week 1 Day 1:

Of all days to pick to start. my smart ass picks a 80 degree weather day.

I pull out the stroller (this almost deterred me since it isn't light), get Chick 3 situated, and off I go.

The first few intervals I feel great. Then halfway the heat hits. Did I mention I didn't bring water? Yeah smart huh.

Towards the end I am ready to crawl on the ground while trying to use my raspy voice to yell "water water". Emma wants down, so that gives me the "Just walk, who will know?". I pushed through it, because I did not want the habit of giving up when things get tough. Came home drenched head to toe. I bet I smelled real nice as well.

I was determined to go the next day because I knew it had to get easier.

C25K Week 1 Day 2:

This was done today. My legs were a bit tight when I woke up but I forced myself to go.

Today I waited for Chick 3 to nap, so I could get a better route going. (Rooster was home so you can put down the phone)

I figured that on another 80 degree day I could beat the peak heat and would be safe.

Do you know that more people are out at about 10:30 am than about 1 pm? I bet they loved watching my 90 second walk/60 second run. Actually they wished they had the motivation to do it just like me.

I got through the first half a bit easier, by the end I wanted to quit. Again I pushed through.

Oh yeah Wednesday is trash day. Not a go smell the roses while you run kind of day. *PU*

It has to get easier right?

***********************************************************

Click here--> to learn more about C25K

I am living the Weight Watchers life! Click here to learn about the program --> WW

Cheat Sheet Mondays

Today's installment is not a food, but more of a tip or trick I learned.

Eating out is SO hard for me. I am determined to do my best and not indulge in the foods that are my comfort. No I am not depriving myself just taking the healthier route, but with the same taste.

I know I should live a little right? I would but it is so easy to gain back that 5 pounds and a lot harder to get them back off.

Here are a couple things I have implemented that was told to me. Well 2 words.

PLAN AHEAD!

Am I always successful? Of course not!

Usually you know where you are eating before hand and that can be used to your advantage.

Many restaurants have nutritional facts online and some let you virtually build your meal.

If I can I will figure out what I am eating before I go. This way I don't have to look at the menu.

I know I sound crazy, but that darn menu always draws me in.

Remember that veggies are not always low in calories. Some restaurants saute them in butter before they use them.

If you can't do it online ask them for the nutritional facts. Usually it is a separate menu.

If they don't have any then stay safe with the food you know and make sure to say no butter when they cook.

Oh and next time your out look at the calories in a salad. It will surprise you! Really it will!

Eating Healthy = no dessert? Think Again!

Every time I thought about "dieting", or what I now call eating healthy I'd say good-bye to all the yummy snacks and desserts I would eat. I would deprive myself of all the unhealthy sugars like candy bars, cakes, ice cream etc. After all this deprivation I would loose weight and then go on a binge that would help me gain all those pounds back.

Now that I am back on track I have actually done my research, because honestly I love to end my day with dessert. Instead of buying packaged items like cookies and cakes I have learned that making your own and tweaking the recipes a bit can let you eat that dessert, as well as buying lower calorie items. You can eat this without the guilt. Isn't the guilt that helps loose that motivation?

The other night Chick 2 was going through the "Biggest Loser Family" cookbook and found a dessert she wanted to make us. It was a peanut butter fudge sundae. The total calories for this sundae are 196. If you calculate Weight Watchers points it came out to be a 3 point dessert.

The sundae in all its glory!

My little Chef

The whole house thought it was one of the best desserts ever! I do have to say that seeing my Chick getting involved with our new ways made this momma proud!

Just remember that eating healthy doesn't mean no treats and better yet no more of feeling guilty for when you do!

Cheat Sheet Monday!

In order to loose this extra padding my oh so wonderful chick 3 has blessed me with I am doing all I can to eat healthy and exercise. I have found old habits die hard and the only way to get through is to cut corners. By following the Weight Watchers plan and researching healthy alternatives I am able to get through this without feeling restricted.

Mondays I will post my cheats or healthy alternatives to those foods I can't live without. I will also add those foods I found that are great tasting but low in calories and fat.

Today's cheat is something I found out about at a WW (Weight Watcher's) meeting.

When I have a hankering for a burger we do turkey burgers. The problem with this is the bun. I love a good hamburger bun, but lets face it non whole grain bread is killer. You have to take to account each slice and not just the bun itself. I am so happy to have found an alternative.

This alternative is OroWeat Sandwich Thins. They are 100 calories, have 1 gram of fat, and 5 grams of dietary fiber. Best of all this is for 1 WHOLE BUN. In WW land this equals 1 point.

I truly was hesitant about this because I am a girl that LOVES carbs and that sesame seed bun just makes my mouth water. I now prefer this over actual bread and will eat them with sandwiches as well.

Tune in next week for another Cheat Sheet Monday!