Goodbye, 2009

Hi bestlifers!

I hope all of you had a fabulous holiday. My apologies for the mini-hiatus on posting, but the holidays are a busy time with friends, family, social gatherings, and the like and I haven't had much time to write new entries (I know, you all must be so devastated).

Here's a sneak peek at what is coming in the first few weeks of 2010:

• New Year's Resolutions
• Eating Out and How to Order
• Healthy Breakfasts that Fill You Up
• How to Declutter Your Life
• HRM 120 and Slim in 6
• Spiritual Renewal

and many more! Plus, keep your eye out for YouTube videos on the Living My Best Life 09 channel.

With that, I wish you all a very happy new year and hope that you are celebrating the incoming of 2010 with friends and family. Here are some tips for a happy (and healthy) way to celebrate that you won't pay for terribly the next morning:

1. Try alternating between alcoholic and nonalcoholic drinks. This helps to keep you hydrated throughout your night of partying!
2. Eat before you go out. This will help with alcohol absorption and will protect your stomach from the loooong night of delicious cocktails.
3. And obviously, never drink and drive! Make prior arrangements with a designated driver, or arrange for a cab. 

See you in 2010 :)

Baby Dancing to Beyonce - ORIGINAL! - www.singlebabies.com - @babycory on Twitter

Because I strongly belief that laughter is a workout for the soul, I wanted to repost one of my favorite videos--the dancing Beyonce Single Ladies baby. This video makes me laugh every times and who can't help but to get up and shake their booty to some Beyonce? :)

Houston, we have lift off!

Announcing LMBL. . . ON YOUTUBE! That's right folks, I made my own channel on YouTube to do some fun updates for a change of pace.  You'll be able to access the videos from the blog (but subscribe to me on YouTube--livingmybestlife09). Check out the "LMBL Videos" in the sidebar on the right. Once you click on the video, scroll back up to the top of the browser window, because that is where the little video box pops up.

Try it out right now. There's an random one of me trying to test it out before one of my classes, so i don't say anything, but it'll give you a feel for how it pops up on the blog.

Enjoy :)

Decking the Halls and Expanding the Waistline

'Tis the season for yummy cookies, delectable pies, and huge, gigantic family meals to celebrate the holidays.  With the smell of pumpkin pie still in the air from Thanksgiving, and Christmas party invites flowing freely via facebook and e-invite, how is a girl supposed to not indulge in the deliciousness of holiday food and heartfelt get-togethers that is fast approaching?

Overeating during the holidays is common. What do you do to celebrate? When you think about it, it probably involves surrounding ourselves with food, loved ones, memories, laughs, and good times.  Here are some tips to help you indulge and enjoy during this season's festivities.

Sit-Down Meal
If your host is planning a huge meal, try to keep these few things in mind:

• eat with your opposite hand (so if you're usually right handed, eat with left and visa versa)
• cut smaller bites so that you eat less at a time
• put your silverware down between bites
• take a sip of your drink between bites
• rest for 15-20 minutes before deciding on seconds because that is how long it takes our stomaches to send our brains the "FULL" signal.

Endless Hors d'oeuvres 
Most holiday parties have endless plates of scrumptious little bite-size treats so mouthwatering that you swear you'll only try one of each (yeah.right.). What's the best way to show some self control and not swallow that entire platter of little kieshes all by your lonesome? 

• keep your hands occupied; if you're holding a drink you'll have less space/coordination to also balance a plate full of food
• eat before attending the party; if you fill up on something healthy at home before coming to the party, you won't feel the need to pig out on everything in sight, leaving more time to socialize and here what all of your loved ones have been up to this past year
• drink water (popular choice); it helps keep you hydrated and full and doesn't have any of those sneaky calories that we often forget about when downing our third glass of eggnog or holiday juice
• don't deprive yourself; you've been good, so if you're eyeing up that delicious chocolate chip cookie, eat one (instead of 5). and eat is sloooowwwwly so that you enjoy it.

If all else fails and you have one too many glasses of punch and enjoy a few extra tiny delights, get your behind on the treadmill the next day for an extra intense workout!

Stay Healthy This Holiday Season (Shoutouts to Xtina for passing this along!)
Oprah's Tips on Staying Fit During the Holiday
Healthy Holiday Recipes from BetterHealthUSA

FoodNetworks Holiday Recipes

Oprah's Favorite Healthy Holiday Recipes

It's All About the Benjamins, Baby

One thing I continually fail at is managing my money.  Being fortunate enough to come from a family who has the ability to be financially supportive, I never conquered following any of the personal budgets I tried to set for myself.  Often times, I'm the one out with friends offering to pick up the tab to avoid awkward situations of who doesn't have enough cash and who's going to pay back whom, etc. I guess the thought of managing money terrifies me; it's so. . ."adult" and "real world". (YIKES).  However, with graduation fast approaching, I need to start securing my future. 

I have this grand notion in my head about moving to New York City, hitting up happy hour with my kappas, lounging at the hottest club, attending broadway shows every weekend...so beautiful. Unfortunately, once I start crunching the numbers, this notion quickly turns into a far-off, very distant dream. Add onto that the fact that I'm already in debt from not watching my spending, and I've really managed to create a recipe for financial disaster.  Based on recent conversations with professors and classmates who are searching for jobs, let's assume the following:

• starting salary for entry level communications: $35,000-45,000 (Pittsburgh)
• if i took that exact entry level position and was working for a company doing the exact same thing, but in New York City, I would make: $43,012.
• average cost of living in new york city: $62,179
• that means I'm already roughly $20,000 under
  

and if that's the case, it wouldn't be long until reality decided to serve me one swift bitch-slap across the face. 

According to Suze Orman, Oprah's financial guru, there are nine simple steps you can take to start ensuring your future financial security.

1. save a little bit at a time
2. have a little self-discipline
3. automate your savings into a Roth IRA or other financial goal
4. max out your company's 401(k) match
5. invest in a Roth IRA
6. Subtract your age from 100 and put that much in stocks; as you get older switch (so 100-23 = 77, meaning 77% stocks, 23% bonds, age 40, have 60% stock, 40% bond, etc)
   
7. buy life insurance to protect your loved ones
8. make sure you have a revocable living trust, a will, and two powers of attorney for finances and healthcare decisions
9. add a 13th mortgage payment/year to pay it off fives years quicker

Although I'm not sure how much the last 3 apply to me at this point in my life, I think the first 6 make perfect sense.   Personally, when starting out, I think it's more important to focus on creating a budget for yourself, creating an emergency fund, and then worry about saving for other future expenses.

For graduation, my mom bought me On My Own Two Feet: A Modern Girl's Guide to Finance. Now, I've read a lot of "personal finance books" and this was the first one that made the most sense to me.  Very readable and easy to follow, the two authors (both MBA graduates from Harvard Business School) walk you through everything from setting up a budget to investing, to how to break down your paycheck so that you're getting the most out of your money.

Chapter 5 is all about budget basics.  According to these two lovely ladies, you have you inflow, or income (salary and any dividends, cash gifts, etc) and your outflow (gross income - income tax or roughly 25% of total income).

For example, let's go back to the starting salary for an entry level position in communications. We'll low-ball it and go with $30,000.  According to one of the principles in On My Own Two Feet, you should divide your expenses accordingly:

• Starting Salary $30,000
• - 25% for income tax ($7,500)
• - 15% for savings ($4,500)
• - 15% for FUN aka shopping sprees, manicures, tanning, vacations ($4,500)
• and the 45% that's left--or $13,500--should go towards your foundation expenses such as groceries, shelter, routine bills, gas, insurance, and other essentials.

So, $30,000/yearly is roughly $1200 per pay period (every two weeks), or $2400/month, $1,080 of which goes towards ESSENTIALS or foundation expenses.

Sounds doable, right? *right* I'm going to hit up that Sephora sale to get rid of this headache from all that number crunching. . .

Housekeeping

Hello best lifers :)

Some minor things:

1. I hope you like the new look to Living My Best Life (forever to be referred to as LMBL). I was sick of the pink and think this look streamlines the blog better. As you can see, all of the entries are on the left with the lighter background, and there are some facts and tidbits on the right side of the blog. These include daily fitness and diet tips, as well as some daily humor from Ellen DeGeneres, who I love. You'll also find the blog archive here
2. Reader Challenge--Comment on this post with topics you'd like me to cover. I have a ton of ideas, but I want to be writing about things you find interesting.
3. Be sure to check out LMBL's facebook page for new photos, delicious recipes, and discussion topics!
4. Keep your eye out for the first "life" article coming soon

Enjoy the weekend and remember, keep living your best life!

stress + eating = temporary relief

Pizza. Pop. Chocolate. Those are the three things I absolutely crave when I'm stressed out or under a lot of pressure. With mid-terms passed and finals fast approaching, I thought I would investigate what causes me to order that pizza with the pop on the side, while frantically shoving any spare change into the vending machine to give me a few moments of relief. There has to be better stress management than reaching for food.

What is stress?

Stress can be defined as anything that poses a threat to your well-being. Although a little bit of stress or pressure can be a good thing, an overwhelming level of it begins to undermine our mental and physical health, leading to complications on multiple levels. Different situations may cause one person to become stressed over the other, but for the most part, there are several common situations that stress people out:

• family problems
• relationships
• financial issues
• illness
• job situation
• lack of time
• grief

Stress can have physical effects on your body as well. I tend to suffer from chest pain, cramps, headache, muscular aches, sleeping difficulties, nervous twitches, and the "pins and needles" feeling in my hands. Other common effects include a tendency to sweat, back pain, a slow in your sex drive, fainting spells, hypertension, lower immunity towards sickness, nail biting, and heart disease (for chronic stress). It can also make you feel angry, anxious, burnt out, depressed, insecurity, forgetfulness, irritability, sadness, problems concentrating, and restlessness.

Yikes!

So why/how does stress result in cravings?

When you're stressed, your body attempts to overcompensate and tries to "put the brake" on the stress. Experiencing stressful situations causes your body to make more of a hormone called cortisol. Usually, in a fight or flight situation, your body has an automatic shut-off. With chronic stress however, the body continues to put out cortisol. In an attempt to stop the cortisol, your body craves anything extremely pleasurable to get itself out of high-stress mode.

Enter stress eating. According to an article in Psychology Today, The escalating levels of cortisol released in chronic stress usher the excess calories straight to your abdomen, where they get deposited as fat. (ew). By reaching for high-energy foods like sugar, the body seems to be telling the brain 'It's OK, you can relax, you're refueled with high-energy food." However, constantly reaching for food can end up in significant weight gain since we experience some form of stress every day.

Other ways to fight stress (read: NO food)

There are several other ways to relieve stress that don't involve shoving your chubby little face with the whole pizza you just ordered for yourself, or the bucket of fried chicken or the carton full of chinese food. They include

1. exercising (probably one of the best ways!)
2. cut down on caffeine and alcohol consumption (they actually don't help)
3. focus on having a balanced diet
4. be assertive enough to say 'no' if your plate is full
5. delegate responsibilities if possible
6. set aside time for yourself each day (so important! i struggle with this one SO.much)
7. meditate/practice breathing techniques
8. talk it out with family and friends
9. get a massage
10. seek professional help if it starts effecting the way you function

Be sure to check out 2009: Living My Best Life's facebook fan page for pictures and recipes of healthy versions of some of our favorite comfort foods.

For more info, check out the following links:

Medical New Today--What is Stress?

Stress Management Tips from WebMD

Recipe on Oprah.com for 100-calorie EggNogg

Allow Me to (re)Introduce Myself

(Disclaimer: this is a bit long, however, I believe that it's important for you to understand some of my history to understand my reasoning and desperation to lose some serious weight. This is divided into three sections--my health history, present day, and my goals for this blog--so feel free to skip around)

Hello my loves and thank you for reading this blog! I know all of you are very busy bees, so I cannot tell you enough how much I appreciate you checking in, commenting, and showing your love and support! I wanted to re-introduce myself and my reasoning for blogging to anyone who is new to 2009: Living My Best Life (thanks Oprah).

I've struggled with weight all my life. I've never been the skinny girl, just the fat girl with the pretty face, the guys-girl, the tomboy, and definitely never the one to cause whiplash to someone passing me on the street. It wasn't until recently, when I was at a doctor's appointment, that I realized how much my poor eating habits had taken a hold of me. Let's go back in time to get the full picture...

A Little Bit of My Health History

The obvious tell-tale sign was my physical appearance. Ballooning at 220 lbs my freshman year of college, I couldn't fit into any of my clothes and avoided going places with friends because of a significant drop in self-confidence. That December in 2004, I went to my dermatologist for my yearly check-in, like any 20-something would if they were still breaking out terribly and embarrassed by it. (I mean, who wouldn't be? Acne is supposed to happen during those years in high school when everything is a big deal and your life is ending every day because the crush of the week was talking to your ex-best friend's friend's younger sister in the hallway, or something as equally juvenile). It was during that examination and after a series of questions, that my dermatologist decided I needed to get blood work and a trip to the gyno for some further testing.

After a few rounds of testing and an ultrasound, my ob-gyn sat me down and pushed a picture much like this one across the table to me:

"Lesley, this is a picture of your ovaries. Do you see those black circles? Those are cysts. They're completely covering your ovaries. You have polycystic ovarian syndrome."

Hmm, so the beast had a name. The good doctor went on to explain many of the side effects--abnormal hair growth on your face (check), obesity (check), insulin problems (check), irregularity (check), and the list continued.

Fast-forward to June 2006. I hadn't done much to change my habits or lifestyle. I was still eating poorly, not working out, and had been suffering extreme abdominal pain. Turns out my gall-bladder was jam packed with gall-stones, two of which were blocking my bile duct, causing me to have jaundice and needing emergency surgery. Even after that surgery, I didn't do much to change. I know, stupid.

It wasn't until an appointment with Dr. Legro from the Hershey Medical Center that I realized I was destroying my insides and would soon experience irreversible damage if I didn't get with it. Dr. Legro is a PCOS-specialist and led his team to the #1 spot in the world of PCOS. After some standard tests, Dr. Legro and his assistant sat down with me to go over my case. Most of it I was tuning out (I know...bad patient), I had heard it before, until...

"wahw wahw wahhhhw, infertility. Do you want to have children in the future, Lesley?"

"excuse, I'm sorry--infertility?"

"Yes. You are far beyond an ideal weight for someone of your height and the longer you stay there, the less chance you have of ever maintaining a body weight that is ideal to conceive."

I mean, I had no intention of having kids for 10+ years, but hadn't stopped to think that the poor decisions I was making today would effect a decision I so greatly wanted for myself in the future.

Back to Today...

Since hearing that little tid-bit of information, I must admit that I haven't been great. Stress, school, family, friends...it all gets in the way. But, I'm close to graduating, stepping out into the real world, and for once, I want to have spent enough time on taking care of myself to be the best, the healthiest, and the happiest person I could possibly be to start a new chapter in my life.

In January, Oprah launched her "best life" series because she too had gained that weight that she had infamously lost seasons before. For the next few weeks, various experts in five major areas that effect one's being were highlighted on the show.

It all kind of clicked then. I could eat like a rabbit, work out until I was purple, and deprive myself until the cows came home; But unless I worked on the deeper issues, the issues that made me run for some comfort food, the issues that were the sources of my stress, the issues that didn't leave me enough time to take 15 minutes of "me-time", I would forever remain (if not continue to inflate) pleasantly (or not so pleasantly) plump.

Moving Forward

It is my goal that this blog does three things:

1. Details the struggles that I face in my personal battle with weight loss in an effort to overcome this personal demon of mine and provide inspiration for others
2. Use articles from Oprah's Best Life series and other articles I stumble upon to address other areas of life that have to be "in-line" to achieve one's own "best life" in baby steps
3. Educate anyone reading this about problems that occur when you're obese that can greatly affect you, such as diabetes, PCOS, heart problems, and the like, especially those that if left alone will negatively impact you

I hope to post three times a week, one post per goal, so check back often, comment, leave suggestions for topics you'd like to see covered, but most of all...learn, enjoy, and start living your best life.

Trouble Commenting?

Some of you have mentioned that you've tried to comment and it's giving you an error message. I just encountered that and tried a few things:

(a) keep clicking post. it eventually goes through or

(b) click preview first and then post. that seems to work without problems.

Hope this helps! Keep the comments coming! And check back tomorrow for a new post.

21 Days (and then some)

So, last time we met I was beginning a 21-day jump start program from Shape magazine for weight-loss and healthy living. I found a lot of the tips and recipes useful and thought I would share some of them with you so you can get off to a good start just like I did!

Tips

1. make your environment weight-loss friendly by banning big spoons, watch serving size, and keep the counter tops clear of food that you'd be tempted to eat.
2. keep a food journal, recording every last morsel that gets passed your lips. review it regularly to see if you can spot any common threads that might be trouble spots for you.
3. figure out how many calories you can eat per day and still lose weight by multiplying your current weight by 12. also watch for carbs and proteins, alcohol, and fat (four components of foods supply calories).
4. never skip a workout by being specific in what you'd like to accomplish and choose benchmarks to gauge your progress. don't workout alone or find an accountability partner that you don't want to disappoint or skip out on. recommitting daily to your goal also helps keep you on track.
5. never, ever, EVER skip breakfast. and don't rush, which can cause you to consume more calories.
6. get your veggies and fruits to feel fuller, more satisfied, and to reduce fat storage. sneak in your daily dose by using them when you cook, mix fruit in with yogurt, and use baby spinach instead of iceberg lettuce.
7. be honest with yourself by setting attainable objectives through making changes gradually, understanding you'll lose 1-2 lbs per week, accepting your body type, and by choosing activities and foods that work WITH your life.
8. eat every four hours to keep a steady intake of fuel and to keep your metabolism revved, and make sure you eat before working out (but keep it light so you don't get an upset stomach--i opt for a rice cake with a little bit of peanut butter).
9. get enough shut-eye (at least 7 hours) by going to bed earlier, eliminating caffeine and alcohol 4 hours before your head hits the pillow, go to bed and get up at the same time every day, and calm down via meditation before getting that much wanted shut-eye.
10. find your "happy place" and stay calm, because not being able to let go of stress keeps the pounds on. also exercise (no pun intended) the word 'no' more often--you don't have to say yes to everything that's thrown your way.
11. reward yourself with non-food prizes and pencil them in on your calendar so you're constantly reminded about what you want to achieve! (like those Christian Louboutin's I'm buying when I reach my goal weight...)
12. try not to eat late, but if you must snack, reach for cereal or nonfat milk or graham crackers, air-popped popcorn (no butter), or sugar-free chocolate ice pops!
13. fill your tank with positive fuel and minimize the things that suck it dry by working out regularly, getting sleep, and keeping stress under control (seeing a pattern here?)
14. improve your groove by making work meaningful, indulge in your interests and assess your inner circle, cutting ties with those people and things that leave you drained instead of energized.
15. get started!

I printed this out and put it on my fridge. It's something I take a look at (along with my list of reasons why I want to lose weight) every morning to start my day.

Have any of you found tips that keep you motivated when the going gets tough?

Coming Soon: A Re-introduction and an Explanation--stay tuned!

One Down, Twenty to Go

So, the first day of this 21-day jump start is over and done with, and I think I did fairly well! I didn't get to go grocery shopping until later in the day, so I missed the delicious steak salad opportunity for lunch today, BUT, I'm going to substitute it for one of the days where the magazine recommends having a Lean Cuisine or something because those frozen dinners are AWFUL for you. . . too much sodium. Although I didn't have a chance to workout today, I made up for it lugging all of the groceries up two flights of stairs and frantically cleaning my apartment. :)

For dinner, I successfully made the Firehouse Turkey Chili and, as usually, documented my adventure in cooking, because as most of you know...Lesley in the kitchen = disaster.

I think I did fairly well! I think my creation matches the picture...sorta :) 'A' for effort, right?

Here's what you'll need to recreate this tasty dinner for four.

Firehouse Turkey Chili--serves 4, Prep Time: 10 minutes, Cook Time: 23 minutes

Ingredients:

* 1 tablespoon olive oil

* 1 large clove garlic, smashed (i like the garlic in a jar, pre-minced)

* 1/2 cup chopped scallions, divided

* 1/2 pound group turkey

* 2 tablespoons chili powder

* 1- 28 oz. can of crushed tomatoes

* 1- 15 oz. can kidney beans, rinsed and drained

* 1 medium red bell pepper, diced

* 1 cup diced carrot

* 1/2 teaspoon brown sugar

* Pinch of salt

In a large saucepan, heat oil over medium-high heat until hot but not smoking. Toss in garlic and all but 2 tablespoons of the scallions and cook, stirring frequently, for 1 minute.

Add turkey and continue to cook, breaking up meat with a wooden spoon for 2-3 minutes or until browned. Stir in chili powder and cook for 1 minute more.

Add tomatoes, kidney beans, bell pepper, carrot, brown sugar, and salt. Bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes.

Divide into 4 bowls and garnish with remaining 2 tablespoons of scallions. Top with nonfat sour cream (I used plain, nonfat Greek Yogurt and it was just as delish!)

****

Here's the reason why Americans are fat--portion control. The recipe above says it makes four servings. Each serving counts as 1 cup. Per serving, there is 268 calories, 9 grams of fat (27% of calories), 2 grams saturated fat, 17 grams protein, 11 grams of fiber, 6 mg of iron and 789 mg of sodium. Here's the catch, as demonstrated below thru pictures:

Picture A looks like a normal serving size...however, it's double the serving size. The second picture shows a 1-cup measuring scoop in comparison to my lovely Bobby Flay dishes (sidenote: I love his cookware). HOW DISGUSTING. You end up eating more without really noticing it if you don't take the time to measure it out.

The actual serving size (1-cup) in the bowl:

They say portion control plays a huge part! I definitely need to be more conscious about how I'm eating. I have an article somewhere about how to break up your plate...I'll have to find it and share it with all of you.

In the mean time, let's move on to Day 2.

Tomorrow, it's diary time. "The power of the pen is especially helpful in your battle with the scale. Research has shown that a food journal is the number one weight-loss tool. And logging your workouts helps you track the calories you're expending too."

How to use the journal successfully? You have to be 100% honest with yourself. Suzane Farrell, a dietitian in Denver featured in Shape magazine lists three helpful hints.

1. Track the Details--log the time you ate, food/drink consumed, amount, location, huner level, and emotional state; it's imperative to make new entries immediately; when recording workouts, include the type of activity, duration, and intensity, log sets, reps, and note how you felt afterward. It can become a great reference and source of future motivation.
2. Stick with it for 21 days--this (a) forms a habit (notice the 21 day theme again) and (b) it helps you hold yourself accountable.
3. Review the Journal Regularly--pick the same time every week to review your choices; this helps you identify patterns that could be damaging your long term weight-loss goals; Resolve to change the negative patterns.

Another tip for all of you ladies out there. . . schedule regular beauty appointments; it helps keep your confidence high, whether it's religiously touching up your roots every 8 weeks or getting a mani/pedi every two...(You don't have to tell me twice--i'm there!)

Until tomorrow :)

21 Days and Counting

Hello blogosphere. It's been awhile, I know. The end of the summer is quickly coming to a close and I have been uber busy preparing for my last semester of grad school! With that said, my motivation slipped for quite awhile, but not for long!

Part of what I have been doing to get settled back into my apartment has been to clean, clean, CLEAN. I've been de-cluttering my life throughout the summer, but am in a high-speed de-cluttering mode. Tonight, I spent the evening flipping through magazines that I've let pile up for the past 9 months or so, cutting out recipes, fitness tips, beauty tips, fashion photos, etc to save. In the rather large pile of magazines, I came across a special issue of Shape magazine from March '09 that was all about a body makeover in 21 days. Since I spent $5 buying the damn thing, I figured, WHY NOT use it to jump start my motivation and get back in the swing of things.

The opening article states that "research shows that it takes 21 days for new habits to take hold. This plan guides you through each of those 21 days--helping you establish the healthy living, eating, and exercise strategies you need for long-term weight-loss success"...and that is EXACTLY what I plan on doing, documenting it all here for your entertainment, of course ;)

The magazine breaks down the 21 days into three phases: Week 1 is all about getting yourself back in the game; Week 2 gives strategies for breaking bad fitness and health habits; Week 3 gives support for sticking to the program during the home-stretch. Day 1 starts with prep-work. According to Shape, you can only change your body if you're in the right mid-set and can figure that out by thinking abot the following:

• Be Honest About Your Motivation--Whether it's dropping to a certain size, of improving our chances at beating a weight-related disease, post reminders. Hang up a goal outfit, or post pictures of loved ones so you constantly know what you're working towards.
• Deal With Distractions--You must have the emotional resources to take on weight-loss so if you're dealing with something right now, focus on maintaining your weight until it's resolved.
  
• Take The Mood Out of Your Meals--Come up with a non-food outlet when you're emotional or stressed (this is my biggest problem right here. me = emotional eater)
• Benefit from Your Mistakes--Look at what you've done before and commit to doing BETTER because failed strategies don't work the second time around.
• Pick a Start Date--choose a typical day, not one where you have a lot of other events going on, making time to prepare i.e. grocery shopping, preparing workout times, etc
• Make Your Environment Weight-loss Friendly--Don't use big spoons, and shift to use 9 inch plates for portion control; Look out for small servings, where you think you can eat more than you actually should, ultimately causing you to overeat; Keep the table/counter CLEAR, so you'll be less likely to reach for something to snack on.

What's on the menu for tomorrow? Scrambled eggs, fruit, steak salad, string cheese, firehouse turkey chili, and a frozen fudge bar. What's the workout goal? Just get moving. The first day article states that focusing on how good it feels to move is the perfect place to get started, for about 40 minutes. And OOOO! There's a quiz! I love quizzes :) This one is supposed to tell me the secret to reaching my goals...let's try this out, shall we?

Whelp, it's a tie..I marked down equal "B" and "D" answers. What does it mean? I'm a competitor and a planner. Not surprised. As it relates to weight-loss as a competitor, I should "channel your drive to win into your diet by starting a pool with friends or family to see who can slim down the fastest. Weigh yourself weekly; Your spirited nature will challenge you to keep the scale moving in the right direction. Train for a 5k (eventually--this is a long-term goal for me), or sign up for a tennis clinic, where you can use your love of skillful strategy. At the gym, try using programs on cardio machines that pit you against an imaginary opponent. Or compete with yourself; Wear a pedometer and try to beat the number of steps you took the day before.

As a planner, "keeping lists will really pay off. First up a food and activity log. Then blend fitness into your orderly life by setting workout dates with yourself. Because you like structure, choose classes that will help you hone a skill--like mastering asanas in yoga. Exercising solo also works; You're focused enough to stick to a schedule and won't be distracted from your goals."

Well, anyone want to have some friendly weight-loss competition/workout with me on a structured schedule?

Goals for tomorrow? Grocery shopping first thing in the a.m. and getting that 40 minute workout in. Oh, and sticking to the diet, obvi.

Watch My Progress

Nike+ Training: 8 Weeks Walk-to-Run

Click on the link above to watch my progress. I'm starting an 8-week program that helps you learn to run. As any of you who might have played sports with me can attest to, I am by no means quick and do not have stamina.  I want to get this through running so I can start enjoying exercising more and can continue working out even while on vacation, etc.  My goal is to do a 5k before July of 2010. 

Let's get started :)

Longer Update Coming Soon

I promise I will be posting a new update, pictures, and recap of life soon! I'm working on it today :) Check back for updates! Your love and support is keeping me going!!

Recap

Wow, I've been m.i.a. SO, basically, on the morning of goal#1, which was the day we left for easter vacation, I lost 5 lbs. Unfortunately, easter vacation meant eating a lot, and the day I got back, Carnival started, so, I gained 7lbs. Now I'm +2. *extreme sad face* However, I am going to weigh myself Sunday morning to get a more accurate weight. I think by that time I shouldn't be as bloated as I am right now. The next goal is May 8th, last day of the semester. Seeing as though that day is only 2 weeks away, I better get a move on. Preparing for final projects is kicking my butt right now, but I know making time to workout would help me get through everything over the next two weeks. I DID workout twice while on vacation; I obviously was hoping for more, but 2 times is better than nothing.

In the last post, I talked about starting on another area of my life I need to fix to live a better life--dealing with my clutter. I took "before" pictures of what my apartment usually looks like throughout the week when I'm busy with class and homework. My routine has been to clean on Saturday morning, enjoy the cleanliness from Saturday evening-Monday afternoon, and then it all goes downhill again. I'm hoping that clearing out some of the clutter will help me get on track, be more organized, and feel less stressed.  I downloaded a pledge form from oprah.com, where I promised to declutter my life. I'll try to put it here...

There it is! Basically, the bottom part says I want to create a space for myself that is relaxing and peaceful, that promotes happiness not stress and anxiety and that I want to actively continue on my path for living my best life, by ridding it of all of the excess and starting with a clean slate.  I promise, pictures to follow sometime this weekend, hopefully with the "after" pictures and clutter gone! 

Goals for Goal#2:

1. run at least 6 times before May 8th (3x/wk)

2. do yoga/stretching at least 10 times before May 8th (5x/wk)

3. try to do enough work during the day so that 8 hours of sleep is possible

4. drink more water

5. start up the food journal again. religiously!

Goal #1 is fast approaching

Well it's Monday, which means that my first goal is THIS WEDNESDAY! Ahh! To be honest, I haven't been a good girl. Workouts are hard to fit in with all of the school work I have to do, although eating healthy has been easier. Honestly, the more effort you put into making healthy decisions in the beginning, the easier it becomes. I've made it a point to treat myself too every day, which I find helps me not binge on unhealthy treats. Every night, I have 1 serving of frozen yogurt (1/2 cup which is 90 calories) and a serving of sugar free chocolate syrup (15 cals/2tbsp) for a total of 105 calories. Not too bad for a snack, and it's more satisfying than eating one of those 100-calorie pack anything.

While on vacation, I hope to workout every day, even if it's only taking a brisk walk. I need to keep active. Plus, if I start while down there, hopefully I'll be able to keep up with it when I get back. I'll be there for 5 days--that's enough time to start feeling good from the workout, enough to motivate me to continue. Plus, I want to take FULL advantage of being on vacation, which means up EARLY, working out, showering, and laying out to soak up as much of the beautiful sunshine as possible.

Just a quick entry--have a great week. Hope to write more later--this week i'm trying to tackle my clutter before leaving for Florida to get to my best year ever.

To read the article that's inspiring me, check out Oprah's website with organizational master-mind Peter Walsh: Clean Up Your Messy House

FINALLY

I finally worked out today. My 4:30 class was canceled due to group meetings, so I headed home early and thanks to the 66 degree weather, decided to take Ryder for a long walk, spanning the entire length of the walkway behind my apartment. Just in case you were wondering, the path is 2.5 miles from one end to the other, and back again. I walked at a casual pace and did the 2.5 miles in 45 minutes. Not great, but at least I was moving. I hope to be able to run this 2.5 miles in 25 minutes by May 8th (Goal #2). Ultimately, I would love to make 1 loop with Ryder as a warm up, take him back to my apartment, and do a second loop alone following the Walk/Run Method I've been trying to stick to these past few weeks to build up my stamina and running ability. 

In addition to reading my cheesy fashion magazines--Cosmo and MC--I have become a fan of Women'sHealth.  I've found a lot of the tips useful and have been inspired by some of their readers. For example, in the April issue (out now), there is a story about a woman who at her heaviest weighed 314. She now weighs....140. That's right. 1-4-0.  She went from a size 22, to a size 4. And just received her certificate to be a personal trainer. It took her 1 year and 4 months to reach her goal. Incredible. Stories like this are inspirational and prove that you can lose the weight; it just takes dedication and commitment.  Hopefully, I'll be able to reach my goal of 64ish lbs by December (9 months away). 

Also in this month's issue, they listed the top 5 tweaks you can make to your lifestyle to improve your weightloss. Drum roll please.

Top 5 Lifestyle Improvements

1. Call in a support crew--Obesity loves company: Your odds of packing on pounds rise when your friends, family, and even neighbors chunk up. The good news: The reverse also seems to be true. A study found that spouses of dieters enrolled in weight-loss programs also lost flab--without trying. No one you know trying to cut calories? Use bluepont.com and find a diet BFF. (i guess that would be anyone who reads this and comments? thanks guys!)

2. Eyeball Ingredients--A 2008 report found that consumers read labels less often today than they did 10 years ago, and shoppers who do today end up confused. Use eBrandAid.com to help find red-flag ingredients in various products that are linked to weight-gain. Also swear off any food whose first four ingredients you don't recognize. (I've been trying to stick to the 'outside perimeter' of the grocery store)

3. Tweak your sleep schedule--Dieters consume more calories from Saturday morning to Sunday night than they do during the week--enough to add up to 9 lbs a year. What's the cure? ROUTINE. People eat more on weekends because they sleep late, eat big lunches, and overcompensate throughout the day. Set your alarm and stick to your weekday schedule. (this is probably my #1 problem area. I love my sleep and have a hard time not taking advantage of sleeping in on Saturdays. until 2. or later. )

4. Dust off the stove--Be a little bit more like the Iron Chef. Going out for a sit-down lunch can add up to 180+ additional calories to your meal than you would have had brown bagging it. The average diner underestimates their meals by up to 600 calories. YIKES! Cooking at home 3 days a week could help you lose a pound a week! (not only does this save calories, it saves major buckeroo's too!)

5. Invent Incentives--A recent study found that people whose employers paid them for each pound lost dropped as much as 12% more weight than those who didn't. Whether your boss pays your or not, coming up with incentives (whether you set aside $1 of your own money for each pound to treat yourself to a mani/pedi or for your favorite charity) helps motivate you. If that doesn't do it, but an outfit or bikini you would like to fit into and hang it somewhere you can see it daily. Also, use software like what is found on weightview.com; you can upload a full-body photo of yourself and they'll generate what you would look like downsized. Print that off for motivation! (I will list my incentives soon AND post my downsized picture. can't wait to see that)

source: Women'sHealth April Issue

In addition to weightloss, I said this blog was going to be about living the best year possible (and hopefully habits for a great life), thanks to Oprah and other articles. I should probably start incorporating some of these other ideas into my life for the maximum benefit. In an effort to feel like I'm making a fresh start, I'm going to tackle my first 'life' issue: clutter. But that. . . is for another day. It's 3am and I should probably work on lifestyle tweak #3 and routinely get the 8 hours needed!

More Recipes with Tomato & Basil

So, after my delicious tomato-basil grilled cheese on wheat, I had some tomato and basil left over, which I didn't want to go to waste. (I unfortunately have a bad habit of 'forgetting' about the veggies and things that are only good for a few days-week, which wastes a lot of $$) For breakfast, I made myself a tomato-basil omelette. Yum yum. No pictures, but here's the recipe:

Tomato-Basil Omelette

*1/2 cup chopped tomato (the actual recipe calls for tomato sauce, but I used leftover tomato)

*chopped fresh basil (you can also use dried basil)

*egg whites (or 2 eggs)--I use the kind that comes pre-packaged in little containers because they're perfect for omelette making (I'll put the brand name down later, I forget what it is at the moment)

*a pinch of salt and pepper if you want

* 1/4 cup of shredded mozzarella 

Heat a tsp of butter on a skillet over medium heat (or spray with pam, a healthier option); Wait until a drop of water sizzles on the skillet and then slowly pour the egg whites into the skillet. Wait  a few minutes for the bottom to settle; Gently lift the edges all the way around the skillet using one of those spatulas (but not the soft kind you use to scrape brownie mix out of the bowl, use the harder kind) *disclaimer: just starting to cook-i have no idea what you call a lot of things--like, I had no idea what a saucepan was for a very, very long time. sad i know, it's ok-you can laugh*  Sprinkle the shredded mozzarella; Add your tomatoes and basil to one side; Carefully fold over the side that doesn't have the stuff on it and push down a little; let the omelette sit for a few seconds, then flip over the other side; Let it side there for a few more minutes and then you're done! YAY! YUMMY :)

Balsamic Tomatoes

*leftover tomatoes (I used a total of two for the grilled cheese, omelette, and this)

*1/2 of small onion

*rest of fresh basil (if you don't have any, you can use dried or dried oregano, or anything you think would taste good on tomatoes)

* balsamic vinaigrette (i like the spray kind; 20 sprays is only 20 calories and it saturates nicely)

*optional: cut up low-fat, part-skim mozzarella cheese sticks, or if you want to by fresh mozzarella balls or cut up regular mozzarella, that'd work too

Chop up the leftover tomato into bite-size pieces; chop onion, basil, and cheese ( and any other ingredients you might want) into small pieces; Put everything into a container (I use the smaller Gladware containers); Spray (or drizzle) balsamic vinaigrette, cover, and shake; Let marinade for at least 5 minutes and then eat.

Both of these were absolutely delicious and I'll definitely be making them a lot! The Balsamic Tomatoes were so easy to make, took me about 5 minutes, and would be perfect to make the night before and take to school for lunch or something. Word of advice: use less onions if you don't like the onion taste/smell...a 1/2 of a small onion is a lot, believe it or not.

For dinner, I broke out the food processor and made something that sounds not so appetizing, but actually tastes really good: Broccoli-Zucchini Soup.

Broccoli-Zucchini Soup

* 1 bag microwaveable steam broccoli (I forget the brand, but they have a ton of commercials about dinners you can throw in the microwave for 5 minutes, they steam, and they're done)

* 2 medium zucchinis 

* 1/2 tsp minced garlic

* 2 chicken or vegetable bouillon cubes

*pepper to taste

*food processor or blender

Steam the zucchinis in 1-1/3 cup of water until soft; Simultaneously make the broccoli-in-a-bag in your microwave; Once the zucchini and broccoli are done steaming, put both in a food processor, leaving ALL the water in the saucepan/pot that you used to steam the zucchini. Once all of the zucchini is out of the saucepan, drop in the 2 bouillon cubes and stir until dissolved. Add the bouillon water to the food processor, add pepper to taste, put on the lid, and then start pureeing the mixture until it is smooth. aaannnd, you're done!

There's only 23 calories per serving! And the recipe makes a little over 4 servings and is very filling :) 

I haven't been able to workout a lot this week, which is annoying. As my little Nike+ wiki says, I've turned into a couch potato! (well not really, grad school tends to get in the way) I can honestly say I feel completely different when I work out a lot versus not working out as much. I have a harder time falling asleep and a much harder time waking up in the morning. I guess the experts are right--Exercise really does make a world of difference! Hopefully I'll be able to get cracking this weekend on the physical part so that I can accelerate my weight-loss. Plus, there's only 2 weeks until I'll be lounging in Florida by the pool, in a bathing suit. Yikes!

Stats: The Numbers Don't Lie

So it's been awhile, I know. Once I got back to CMU, things went downhill. I haven't worked out hard since being back in Pittsburgh, although I have taken little Ryder for long walks on the warmer days. Today I renewed the promise to myself to put "ME" first and get back on track, especially with my first goal rapidly approaching, which brings me to probably what will be the most embarrassing thing I do on this blog--my 'before' pictures. YIKES!

disclaimer: below are the most unflattering pictures of me that I could possibly EVER put on the internet. the only reason i am putting them on here is to see how far i've come at the end of all of this. if you'd rather not be grossed out, skip ahead :)

Close up of my triple chin...goo

Side view...my boobs and stomach are 1

and there's the muffin top...so gross

And of course, pictures wouldn't be complete without the stats. What can I say? Numbers don't lie and mine...are awful. I've been obsessed with Bulging Brides on the Fine Living Network, so I'm going to do the measurements they use, instead of detailing my arms, thighs, etc. Again, prepare to be disgusted:

height: 5'3"

weight: 204

bust: 49"

waist: 47"

hips: 44"

BMI: 36.1

According to America's Center for Disease Control and Prevention, a BMI above 30.0 is obese. yuck. They also say another way of guessing is if your waist (for non-pregnant women) is above 35". double yuck. I should have a BMI ranging from 18.5-25, and should weigh between 105lbs-140lbs, meaning I'm 64lbs overweight.  Needless to say, it is time to change. NOW. 

Dinner

So, in honor of renewing my promise to take care of myself, I am going to actively eat healthy, which means no more eating on campus. Although convenient, the food is anything but healthy and it gets pricey too! A large vanilla latte, bottled water, and sushi is $9, which adds up if you do something similar to that twice in one day. SO, feast your eyes on my healthy dinner: Tomato-Basil Grilled Cheese Sandwich.

What You'll Need: tomato, whole wheat bread, basil (fresh or dried), low-fat cheddar cheese, skillet or George Foreman grill.

First, slice 1 piece from a tomato. Put the rest in a Ziploc and save for tomorrow's recipes.

Next, lay 1 slice of low-fat cheddar cheese on the one of the whole wheat bread slices. Top with the tomato slice and basil. If you are using dried basil, add enough for your own personal taste. I used fresh basil, so I chopped about 3 leaves, or about the size of the tomato slice.

If you're using a skillet, melt 1 teaspoon (or 5ml) of butter over medium-high heat. Cook the sandwich for about 2 minutes per side, or until cheese is melted/bread is golden brown. If you have a George Foreman, put your sandwich on the grill for 2 minutes since it does both sides at once!

Mmmmmm :) That's what it looks like when it's all done! I give it a 5 outta 5...points? (I'll come up with some creative rating scale soon). This was delicious! And a quick dinner if you're short on time.

This recipe clearly makes 1 serving. Here's the nutritional facts for this scrumptious din-din:

Calories: 320

Fat: 12g

Protein: 16g

Carbs: 40g

Cholesterol: 30mg

Sodium: 621mg

Time to read for tomorrow. Hopefully I'll be done in an hour so I can get a quick workout in between 8:30-9:00pm. Clearly, as my little widget in one of the posts below says, I've turned into a couch potato and am in need for a workout!

Day 1: Uphill Climb

I was shopping the other day, trying to have some successful retail therapy. Unfortunately, everything I tried on looked horrible. For some reason, I had the idea to start looking for a swim suit because summer will be here before I know it and because I'll be in Florida in less than a month. BAD.DECISION. I am horrified at how awful I looked. Now, I've never been a skinny-mini, but for a bit of time I was in shape and down to a size 10. Not so much anymore. So basically, I am returning to the blogosphere to write about any and everything about getting myself into a health routine, etc. For many reasons, I hope to be successful, but here are my top reasons:

(1) I can't stand the way I look; Come on, we all know that feeling where nothing in our closet fits right, nothing makes you feel pretty, etc. I'm sick of feeling that way.

(2) More importantly, I need to take care of my body. You only get one and I want to live a long and healthy life, have children of my own some day, etc...all of which is hard to do when you're out of shape and not taking care of yourself physically, emotionally, etc

(3) I just want to be hot. Don't care how superficial that sou

nds...at some point, I want to look at myself and know that my hard work at the gym has paid off and I'm causing people to do double takes and go "daaaamn girl" :)

(4) Aside from anything physical, I want to feel 'alive' again. School caused me to put aside any passions and interests I had, so I hope to rediscover them and inject some excitement back into my life.

Oprah did an entire series about living your best life; the one on exercise and physical health suggested setting reasonable goals for yourself so you are working towards something and to also reward yourself with non-food rewards. Here's my list:

Goals:

#1: April 8th--this is the day I leave for Florida for my family's annual Easter vacation to the Keys. My body is NOWHERE near bathing suit ready. 

#2: May 8th--This is the last day of the Spring semester and also marks 8 weeks from today, which is when I will have finished my first leg of "training" so to speak. 

#3: June 27th--This is Aubrey's wedding. Quite simply, I refuse to be the fat cow at a wedding full of beautiful californians. end of story. plus who doesn't want to look good in wedding photos--She'll have them for life!

#4: August 24th--Start of the fall semester. By this time, I will be interviewing for employment and as much as I don't want to admit it, appearance and presentation counts

#5: November 13th--Ryan's birthday...who doesn't want to look sexy for their man?

#6: December 24-December 31st: The span between Christmas and New Year's is one long goal to not gain a ton of weight from the holidays. Also, it will be the end of 2009. 

Overall, I hope to lose 70 lbs by December 31, 2009. It averages out to about 1.5-2lbs per week which is totally healthy, I checked. And I plan on rewarding myself with massages, mani/pedis, maybe a designer splurge, and ultimately, I want a pair of Christian Louboutin's..but only if I'm fit enough that walking in them doesn't (a) destroy my body and (b) destroy the shoes.

In order to give myself some motivation, I bought a new pair of kicks. Check'em out: 

My Nike+ Livestrong Sneaks. Then, I bought this cool little device that goes inside the shoe:

Then there's a receptor that plugs into your iPod and it tracks your run for you and you can load it onto Nikeplus.com and see your progress. Pretty nifty, if I do say so myself :) You all will be able to see my progress with the little "mini me" in my post below. It updates every time I run and update my information online. My first training is the Walk/Run Method. It's an 8-week ordeal that basically as you build your stamina and endurance to run for 30 minutes straight. I'm starting with zero ability to run, so hopefully by the end of the 8 weeks, I'll be running strong and ready to start the next training program. 

So for week one of the walk/run method, you warm up for 5-10 minutes walking and then you start briskly walking for 6 minutes, jog at an easy pace for 1 minute and repeat 3 times. I successfully completed day one of week one :) We'll see what happens tomorrow...