This weekend was the first true test about whether or not I could eat out! I am here to report that it can be done!!!!
Friday night a friend asked me to go out to dinner. We went to a local restaurant to visit her sister and hang out. Before going to dinner I had a piece of fruit as I knew that I needed to have some with dinner. For dinner I had a delicious salad with lettuce, tomato, cucumbers, feta cheese, grilled chicken, and some pita slices. I had the dressing some on the side as I knew I did not want everything drenched in it. The dressing was low fat balsamic. Yummmmmy!! I had one small triangle of the pita and then put the rest to the side. Since the pita seemed to be white bread instead of whole wheat I figured one piece would be good. The portion of the salad was a big one, however I did not eat the whole thing. Just because it was there doesn't mean I needed to eat it all! I did also have a couple of light beers. I might have gone over my fat intake for the day, however I was proud of myself for not ordering a burger and french fries!!!
My nutritionist gave me a great app to download on my phone. It's called "restaurants" and has a picture of a fork, spoon, and knife. This is a fantastic app that lists most major restaurants. In the app you can select what restaurant you want, select the food, and see how many calories each food item is. The app has everything from Subway, Starbucks, California Pizza Kitchen and many others!! This is a great way to plan ahead to see what meal you might want and how many calories it is. At my first appointment we took a look at what I had that day (coffee from Caribou and a cinnamon raisin bagel with cream cheese from Brueggers). We pulled up the total calorie amount which was around 800!!!! Next we plugged in a coffee with skim milk no whip and light cream cheese on the side. This amount was more the half the original!!! I believe it came in around 400 calories. The reason for sharing this is to show that even if I wanted to have the same breakfast that day there were other options I could have selected to not have as many calories. This option would still be able to work as long as I remember to have my dairy, protein and fruit with it!!
My nutritionist also writes a blog. On her blog this weekend she talked about Chili's and how they have a newer lighter menu. You can go directly to their website and look at the menu. She also wrote that the menu has a QRC bar code that you can scan and it will bring up all the nutritional information! I love Chili's so to know that they have a fairly bigger healthier option menu, I know that next time someone says dinner I am going to suggest there!!
Big shout out to my college roommate Chris! She writes the blog Traditional Life on Hold and was recently tagged in her first post. Chris wrote a post about seven things people didn't know about her and then had to tag 15 people. She was so kind to tag yours truly!!! I meant to follow the trend but lost track of time this weekend (hence why this post is so late). I feel so honored that she mentioned me!! Little does she know that I copy ideas from her blog all the time!!! Thanks Chris :)
Wednesday is my follow up appointment! I am excited to go back and she what other advice she has to share. In the back of my food record I am keeping track of all the questions I have. Look for the questions and answers on Wednesday!!
Quote of the day "Always concentrate on how far you have come rather than how far your have left to go" So true!!! If I was to look at how far I have left to go then I would probably stop. Since I am just beginning my path might seem like it will never end. If I look at how far I have come already that I am excited!!!
Hope everyone had a great Monday :)
Monday, January 30, 2012
Thursday, January 26, 2012
The Plan
People have been asking me about the new plan I am following. Basically I am eating 1700 calories a day and make sure I have a balanced meal each time. Now I have heard eat a balanced meal before, however I never completely understood how important it was.
Here is the plan.....
1700 Calorie Plan
Daily goals: 2 low fat dairy, 4 fruit, 5 vegetables, 4 whole grains/starch, 12oz protein, 3 healthy fats
Breakfast (220 calories) 1 whole grain, 1 low fat dairy, 1 fruit, 2 protein
Snack (130 calories) 1 whole grain, 1 oz protein
Lunch (495 calories) 1 whole grain, 4 oz protein, 2 vegetables, 1 fruit, 1 fat
Snack (110 calories) 1 oz protein, 1 fruit
Dinner (585 calories) 1 whole grain, 4 oz protein, 3 vegetables, 1 fruit, 2 fats
Snack (80 calories) 1 low fat dairy
40% carbs (170 grams)
30% protein (128 grams)
30% fat (57 grams)
I know what you are thinking....what the fudge does that mean? The idea behind this is to make sure I eat a little bit of everything and not cut nothing out. I'm hitting all the food groups!
When tennis picks up in the spring and I am playing more I will obviously eat more since I am burning more. This plan is based off of one day of tennis and two days in the gym.
My big goals for the plan is to eat more whole wheat stuff and more veggies! Looks like a lot of stuff but I found with the right size proportion you will be really full!
This weekend I will discuss some of the options I have been picking for each, and how going out to dinner has been. I still do eat out but have found that with new insight I am making better choices!
Today was another successful day!
Quote of the day is " The biggest weight loss secret? Manage your emotions or they will keep mismanaging you."
I feel like I could go on for days about my personal experiences with this quote. Sometimes I feel like I am on an emotional roller oyster! Then again who doesn't when they are trying to change their lifestyle. What's different about this time is I feel like since I am taking myself serious other people are as well and are continuing to give me encouragement and support! This is not to say that they didn't before, maybe it's that I am accepting it and taking it to heart!
Note to readers, this might be the only time I write two blogs in one day! I deserve a (healthy) treat :)
- Posted using BlogPress from my iPad
Here is the plan.....
1700 Calorie Plan
Daily goals: 2 low fat dairy, 4 fruit, 5 vegetables, 4 whole grains/starch, 12oz protein, 3 healthy fats
Breakfast (220 calories) 1 whole grain, 1 low fat dairy, 1 fruit, 2 protein
Snack (130 calories) 1 whole grain, 1 oz protein
Lunch (495 calories) 1 whole grain, 4 oz protein, 2 vegetables, 1 fruit, 1 fat
Snack (110 calories) 1 oz protein, 1 fruit
Dinner (585 calories) 1 whole grain, 4 oz protein, 3 vegetables, 1 fruit, 2 fats
Snack (80 calories) 1 low fat dairy
40% carbs (170 grams)
30% protein (128 grams)
30% fat (57 grams)
I know what you are thinking....what the fudge does that mean? The idea behind this is to make sure I eat a little bit of everything and not cut nothing out. I'm hitting all the food groups!
When tennis picks up in the spring and I am playing more I will obviously eat more since I am burning more. This plan is based off of one day of tennis and two days in the gym.
My big goals for the plan is to eat more whole wheat stuff and more veggies! Looks like a lot of stuff but I found with the right size proportion you will be really full!
This weekend I will discuss some of the options I have been picking for each, and how going out to dinner has been. I still do eat out but have found that with new insight I am making better choices!
Today was another successful day!
Quote of the day is " The biggest weight loss secret? Manage your emotions or they will keep mismanaging you."
I feel like I could go on for days about my personal experiences with this quote. Sometimes I feel like I am on an emotional roller oyster! Then again who doesn't when they are trying to change their lifestyle. What's different about this time is I feel like since I am taking myself serious other people are as well and are continuing to give me encouragement and support! This is not to say that they didn't before, maybe it's that I am accepting it and taking it to heart!
Note to readers, this might be the only time I write two blogs in one day! I deserve a (healthy) treat :)
- Posted using BlogPress from my iPad
I'm Back in the Game
I have an excuse, a good one! (I promise) Last night I picked up the trusty racket again and played some tennis! This was the first time since mid December I had played. Let me tell you it felt soooo good! I haven't been intentionally not playing, I was up in NY then on my cruise so I really have not had the time. I played women's doubles and mixed and won both!! My shots were not perfect but they worked farely well for someone who hasn't hit in a month!! The team won in dramatic fashion! Due to the fact that we lost on court but were up by 1 we had to play a super tie breaker!! Two of my teammates played awesome and won!! Wahoooooooo!
After the match six of us went out to celebrate being undefeated and clinching a trip to regional! I had one light beer and two pieces of nachos. I was a little hungry and hadn't had the chance to have my last snack. While in retrospect I probably could have passed on both, I figured I made a good beer choice and only snacked a bit. This is a hug step up as opposed to have two beers and eating a full meal!! Small victories make big changes!!
Another full day of eating went great! I prepared everything the night before so I didn't have to do much. For breakfast I had a bowl of whole grain peanut butter Cheerios which were delicious!! This was the first time in years that I had cereal and milk! I probably could have gone without the peanut butter kind but they were yummy!!
The rest of the day went great as well!! Had a good amount of food that I enjoyed!
Yesterdays quote was "Success is the sum of small efforts, repeated day in and day out."
Another great quote!!! I am starting to put all of the small efforts together! If I keep repeating them and making good choices then I know I will have a lot of success!
After the match six of us went out to celebrate being undefeated and clinching a trip to regional! I had one light beer and two pieces of nachos. I was a little hungry and hadn't had the chance to have my last snack. While in retrospect I probably could have passed on both, I figured I made a good beer choice and only snacked a bit. This is a hug step up as opposed to have two beers and eating a full meal!! Small victories make big changes!!
Another full day of eating went great! I prepared everything the night before so I didn't have to do much. For breakfast I had a bowl of whole grain peanut butter Cheerios which were delicious!! This was the first time in years that I had cereal and milk! I probably could have gone without the peanut butter kind but they were yummy!!
The rest of the day went great as well!! Had a good amount of food that I enjoyed!
Yesterdays quote was "Success is the sum of small efforts, repeated day in and day out."
Another great quote!!! I am starting to put all of the small efforts together! If I keep repeating them and making good choices then I know I will have a lot of success!
Tuesday, January 24, 2012
Mini Hiatus Over
I'm here, I'm here! I know it has been a few days since my last post! This weekend was all about a 30th birthday celebration. I was so consumed with getting ready for it and recovering from it! I think I am way past my partying prime! Plus it really got me off to a bad start.
I have to be honest and say I didn't follow the plan this weekend. I wouldn't say I went back to my old habits. I was conscious about my choices, however they weren't within my calorie range.
Monday was a better day. I still up to that point had not gone shopping. I was able to make due with what I had in my house. I was a little short on my vegetable in take. After school on Monday I did a BIG shopping trip. I ventured into Walmart in order to save a little $. Ooooops! I spent way more then I planned. Despite the overspend I was ale to get a lot of good and healthy stuff.
Today was a great day! I was really able to follow the plan. I made good choices all day. At this point I don't feel hungry! I wrote down everything i ate today. My entries did have the calorie amount. Not sure if I should write that down as well. Thoughts?
Since I am backed up a few days on quotes, I decided to put my favorite one down. " Get rid of the negative people in your life-surround yourself with positive people who believe in you and inspire you." this quote has a lot of meaning to me. I feel very blessed and fortunate and have all positive people in my life! The support system around me is outstanding. I have two great parents, an awesome sister, and an amazing aunt. Each and everyday that encourage and support me in all aspects of my life. I am also very fortunate to have amazing college roommates that I keep in touch with constantly. My coworkers keep me going everyday! There are so many wonderful people in all aspects of my life!
Well that is enough rambling for tonight! Until tomorrow :)
- Posted using BlogPress from my iPad
I have to be honest and say I didn't follow the plan this weekend. I wouldn't say I went back to my old habits. I was conscious about my choices, however they weren't within my calorie range.
Monday was a better day. I still up to that point had not gone shopping. I was able to make due with what I had in my house. I was a little short on my vegetable in take. After school on Monday I did a BIG shopping trip. I ventured into Walmart in order to save a little $. Ooooops! I spent way more then I planned. Despite the overspend I was ale to get a lot of good and healthy stuff.
Today was a great day! I was really able to follow the plan. I made good choices all day. At this point I don't feel hungry! I wrote down everything i ate today. My entries did have the calorie amount. Not sure if I should write that down as well. Thoughts?
Since I am backed up a few days on quotes, I decided to put my favorite one down. " Get rid of the negative people in your life-surround yourself with positive people who believe in you and inspire you." this quote has a lot of meaning to me. I feel very blessed and fortunate and have all positive people in my life! The support system around me is outstanding. I have two great parents, an awesome sister, and an amazing aunt. Each and everyday that encourage and support me in all aspects of my life. I am also very fortunate to have amazing college roommates that I keep in touch with constantly. My coworkers keep me going everyday! There are so many wonderful people in all aspects of my life!
Well that is enough rambling for tonight! Until tomorrow :)
- Posted using BlogPress from my iPad
Friday, January 20, 2012
And were off!
Well it is safe to say that day number 1 went pretty well!! After thinking through things last night I realized that I was going to be able to get things done. As long as I keep a positive attitude through the good times and bad things are going to work out!!
Today was hard to follow the plan! Not because I didn't like the food, but because I didn't have any of the foods I needed in my house!! Ooops!! Kinda important Molly!! I got home late last night and then had to get up this morning and go to a meeting and then work!!!
I had some eggs in my fridge that I put in the microwave with a few red and green peppers. I cooked them in the microwave for way too long! I tried a few bites and they just weren't edible!! FAIL! My plan also suggested having a piece of wheat toast (had none), yogurt (just ran out yesterday), and fruit (check). Well there goes breakfast!! Not to self....make sure to have plenty of options!!
Lunch was the same. I didn't have any of the proper food in the house. I ventured over to Jason's Deli to see what they had. I can report that I found something that follows the plan!!! My lunch plan was to have 4oz protein, 2 veggies, 1 fruit, and 1 fat. I got a Mediterranean wrap with turkey, red pepper hummus, cucumbers, tomatoes, and lettuce!! The meal was only 320 calories! Success!!!
Snack times went well! I did have some cheese and protein around!! Then came dinner....well not to (start) make any excuses but 1) I still hadn't been able to go grocery shopping and 2) one of my dear friends turned 30 today so we went out to dinner!! This was def hard. I know I did not do the best job of sticking to my plan. The restaurant we picked did not have the best of options. Lesson learned, when going to dinner make sure to pick a places that has options for me to follow!!
Despite the lack of food, I felt that if I had the proper things I would have done a good job today. First to do in the AM.....grocery shopping!!
Tomorrow should be better!!
My good friend Ginnie and I made plans for this next week to go to the gym!! We planned three days together and are going to do a swim class, cycle class, and muscle class. Very excited!! Thanks Deaton :)
Not sure if I mentioned this but my sister is going to send me a motivational quote each day. Her first quote was "Instead of giving myself reasons why I can't, I give myself reasons why I can" This was a PERFECT quote for the first day. I feel that in the past all of would do is say why I can't. With a new change in attitude I know that I need to keep saying CAN, CAN, CAN!!
Her second fun quote was from Ellen DeGeneres "You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." I love this quote!! Ellen is one of my favorite actresses. Plus it goes to show that it is NEVER too late to start!!!
Summary:
-Make sure house is properly stocked with the right food choices
-Plan ahead when going out for a meal
-Word of the day is CAN!
Today was hard to follow the plan! Not because I didn't like the food, but because I didn't have any of the foods I needed in my house!! Ooops!! Kinda important Molly!! I got home late last night and then had to get up this morning and go to a meeting and then work!!!
I had some eggs in my fridge that I put in the microwave with a few red and green peppers. I cooked them in the microwave for way too long! I tried a few bites and they just weren't edible!! FAIL! My plan also suggested having a piece of wheat toast (had none), yogurt (just ran out yesterday), and fruit (check). Well there goes breakfast!! Not to self....make sure to have plenty of options!!
Lunch was the same. I didn't have any of the proper food in the house. I ventured over to Jason's Deli to see what they had. I can report that I found something that follows the plan!!! My lunch plan was to have 4oz protein, 2 veggies, 1 fruit, and 1 fat. I got a Mediterranean wrap with turkey, red pepper hummus, cucumbers, tomatoes, and lettuce!! The meal was only 320 calories! Success!!!
Snack times went well! I did have some cheese and protein around!! Then came dinner....well not to (start) make any excuses but 1) I still hadn't been able to go grocery shopping and 2) one of my dear friends turned 30 today so we went out to dinner!! This was def hard. I know I did not do the best job of sticking to my plan. The restaurant we picked did not have the best of options. Lesson learned, when going to dinner make sure to pick a places that has options for me to follow!!
Despite the lack of food, I felt that if I had the proper things I would have done a good job today. First to do in the AM.....grocery shopping!!
Tomorrow should be better!!
My good friend Ginnie and I made plans for this next week to go to the gym!! We planned three days together and are going to do a swim class, cycle class, and muscle class. Very excited!! Thanks Deaton :)
Not sure if I mentioned this but my sister is going to send me a motivational quote each day. Her first quote was "Instead of giving myself reasons why I can't, I give myself reasons why I can" This was a PERFECT quote for the first day. I feel that in the past all of would do is say why I can't. With a new change in attitude I know that I need to keep saying CAN, CAN, CAN!!
Her second fun quote was from Ellen DeGeneres "You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." I love this quote!! Ellen is one of my favorite actresses. Plus it goes to show that it is NEVER too late to start!!!
Summary:
-Make sure house is properly stocked with the right food choices
-Plan ahead when going out for a meal
-Word of the day is CAN!
Thursday, January 19, 2012
Goals
Here is a list of goals to work towards...
-Go to the gym four times a week or three if I play tennis one night.
-Try one new recipe a week.
-Lose 20 lbs by June 1st.
-Hike a 14er in Denver this summer with my mom and sister.
-Keep my blog updated!
I am not putting a deadline on these goals! I know going into this that these are something to work towards. Ask long as I strive each day to do my best then I know that I will reach my goals before I know it!
- Posted using BlogPress from my iPad
-Go to the gym four times a week or three if I play tennis one night.
-Try one new recipe a week.
-Lose 20 lbs by June 1st.
-Hike a 14er in Denver this summer with my mom and sister.
-Keep my blog updated!
I am not putting a deadline on these goals! I know going into this that these are something to work towards. Ask long as I strive each day to do my best then I know that I will reach my goals before I know it!
- Posted using BlogPress from my iPad
Let The Games Begin!
Welcome to my first blog post. I have decided to start a blog about my journey to become a healthier person. I have friends that blog and I enjoy reading theirs so I figured I would give it a shot.
Today I took the first step to help me start to live a healthier lifestyle. I visited Triangle Nutrition Therapy. I was very scared and hesitant to go. I didn't want another person judging me!
Let's just say I had one of those big Aha moments. I will spare you all the details but lets just say this was the second time in my life I have experienced something life changing.
For the first time in a while I felt that the steps my coach provided for me was something that I could manage. It felt like she provided me with changes and goals that would be reachable. This is going to be one of the hardest things to do. I am lucky that I have supportive friends and family to surround me with encouragement! Hopefully this blog will hold me accountable!
Look each day for a new quote. My sister is going to give me a new one each day! Enjoy the first read :)
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