My biggest weakness...

My biggest weakness is my family.  If they have to sacrifice then it's not worth the effort to me.  This week has been a challenge for that reason when it comes to exercise.  It has been rainy and cold so, not a good idea to pack the baby up in a stroller and go for a walk.  My seven year old has needed me at the school every day this past week.  Baby (ok really he's a toddler but I'm still in denial) has had strange sleeping habits and been crabby, needing me to sit and nurse him quite often.  These are not excuses, just what my life has been like this week.  My husband has been extra busy with searching for jobs and trying to put on some classes because he lost his largest paying client.  (this was a bitter sweet parting because this was a difficult client, creating more stress many times than the money was worth)  That being said he hasn't had the time to watch the kids so I could go out for a walk on my own. 

I have been creative and turned on music to dance with the baby.  I got a few bounces on the exercise trampoline in (with the baby helping me of course).  I did walk a half of a mile one morning before it started to rain.  When I had errands etc to do I parked as far as I could from the door so I got a little walk in there too.  I'm not sure this all added up to much.  It was something, though not as satisfying as my four to five mile daily walks were.  (my seven year old's school is 2-2.5 miles away and I was walking there and then home again later, almost every day when the weather was nice) 

I would love to make a solid plan, like get up every day before everyone and get a good 20-30 min time on the exercise trampoline etc.  Unfortunately though the needs of my family might not fit in to my plan and then I will feel frustrated.  The baby seems to have a mom-dar that goes off when my feet hit the floor.  Some mornings I do get some quiet time alone and on those mornings the trampoline will be my workout buddy.  On the other days I will just take it one day at a time with the goal of doing something active.  I don't know how to not put my family and their needs first.  I'm not in a hurry to lose the weight, this is journey to get and stay healthy.  If I continue to lose 1lb a week then, in two years I will be a lot thinner and healthier.  I'm in this journey for the long haul this time not just a quick fix.  It's all about lifestyle. 

Friday- Food day

One of my favorite foods =) I try to limit myself to sharing half of an avocado a day with my toddler.  Sometimes he allows me several bites and other days I'm lucky to get a bite or two in.  Here he is after eating a "cado". 

 Packing over 300 calories and 30|+ grams of fat you'd think this food would be taboo for those watching their weight or trying to loose.  Think again:

  (cut and pasted directly from http://whatscookingamerica.net/avacado.htm)

Avocados and weight loss (dieting) programs:

The following information is from The Avocado and Human Nutrition. I. Some Human Health Aspects of the Avocado, by Bob Bergh, Department of Botany and Plant Sciences, University of California:

Weight control - Contrary to popular assumptions, the avocado can be a helpful part of a successful weight-management program. It brings several advantages.

Its monounsaturated fat speeds up the basal metabolic rate, as compared with saturated fat.

Its high fat content gives a quicker feeling of satiation ("fullness"), thus helping to reduce overeating.

Its high fat content makes an overall sound diet more palatable, reducing the temptation to binge on foods high in sugars or saturated fats.

Its rich supply of vitamins and minerals also makes the diet more wholesome and satisfying and thus more conducive to overall health.

Weigh in Wednessday week 3

Weight loss= -1.0 lb (slow and steady wins the race)

Goals

I have to be honest and admit that the rain has thrown off my water intake a little.  It started raining a few days ago and I have struggled to get the water down since.  I've gotten most of the way there on most days.

The rain has thrown a kink in to my exercise as well.  I have still done something active everyday even if it's to turn on the radio and dance with the kids.We don't have a gym membership (can't afford it right now) and as much as I don't mind walking in the rain, I always have a toddler with me and it's not good for him to be out in cold and rain.  My husband is great but is so busy trying to make ends meet that he doesn't have time during daylight hours to watch the kid.  I am trying to be creative in doors. 

I keep eating more and more veggies every day.  They have become my go to snack.  I have been putting a plate of them on the table before I start cooking dinner and the kids know if they are hungry they can have whatever they want off of that plate but don't go in the kitchen and bug mom.  Yesterday it was almost empty by the time I got dinner on the table!  I was super happy about that.  If there is one food I don't mind my kids pigging out on, it's veggies.  

I decided to add one more thing to my goals list so that I don't start eating comfort foods at night.  That is to not eat anything after 7:30 PM. 

Emotional eating

Emotional eating has attributed for the majority of my weight gain.  I need to face this enemy head on if I am going to conquer the weight once and for all.  This weekend as I am working through some tragic news, have a dreaded meeting at my daughter's school on Monday and my monthly friend is lurking, due to arrive momentarily, this enemy seems to be hot on my trail, wanting to take me down with each opening of the cupboards or fridge.  Here is my plan of attack:

Keep fresh veggies cut up on the counter for a quick snack (I know I am going to put something in my mouth to try to seek comfort so it might as well be beneficial to my health.  I am also one to go for the quickest thing to grab and stuff into my mouth when and emotional hunger hits.)

Make reasonable substitutes for my comfort foods.  If I completely deny myself during emotional times when I feel the need to eat something sweet and creamy or crunchy and salty then I will inevitable end up binging.  If I can find a substitute that will satisfy with out adding endless calories then I will not sabotage my weight loss goals.  I need to learn lifelong ways to cope and lets face it since food has always been my go to way to get through emotional times, it's not going to just change over night. 

Here are some examples of making substitutions with my favorite comfort foods and their substitute:
 Ice cream (I absolutely love the stuff) I substitute the regular fat laden stuff with a Skinny Cow ice cream sandwich (these are delicious and low calorie, high fiber, low fat and pre-portioned)
Fru-fru coffee drinks (I adore coffee and a warm caramel machiatto, some days can be the best comfort food for me.  These pack a ton of calories though)  My substitute is a skinny caramel latte (skim milk and sugar free caramel syrup take the fat and calories down to reasonable treat.)
Cheetos or Sour Cream and Cheddar Ruffles (these take care of that salty crunchy craving oh so well)  I substitute with the baked ones and whenever possible buy them in the snack size bags so that they are pre-portioned to keep me from overindulging.
Triskets and Nutella (the BEST way to treat a craving for something sweet and salty) I don't have a substitute for this but try to measure out a certain amount and make sure to exercise to make up for it
Chocolate- I do best when I substitute dark for milk chocolate because I get more satisfaction from the dark rich flavor and don't end up eating as much.  There are less carbs in dark chocolate and it contains flavonoids which are great antioxidants. 

Plan out meals so that again, I don't just grab the quickest thing that might not be good for me


Make a trip to the exercise tramp (or if it's feasible go for a walk) before hitting the kitchen and then after five minutes of jumping, let myself have whatever I still might be craving.

Drink water before eating because I tend to feel like I "need" something and assume that it's food when really I just need water. 


If any of you battle emotional eating as well, I'd love to hear any tips you may have.

Friday- Food day

Today I thought I'd post some photos of my favorite snacks:

2 wedges of laughing cow light with and apple

 pears and cottage cheese

 chips and mango peach salsa

 I have to measure out a serving to keep from eating half of the bag or the whole container of salsa

 Here is my favorite way to eat veggies, raw with no dip

(Every one of these if gluten free by the way)  Happy snacking! =)

Weigh in Wednessday week 2

Weight loss= -1.0lbs (I was hoping for more but it's progress baby)

Goals

64 oz a day of H2O.  (I did great with this, with the exception of Sunday when we were at the pumpkin patch all day.  Porta-potties need I say more?)

veggies-ate lots and love them (it's amazing to me how I had to make a conscience effort to get them in because I feel so good when I eat them and I love veggies)

exercise- Most days I walked at least 4 miles (it's a two mile walk to Bekah's school so many days I walked there and back), Thursday was a wash and Friday I had errands but chose the farthest parking spot each place so I got some walking in.  (If you don't think that is exercise try making your way through the cars and people in the Costco parking lot on pay day)   We had some great family outings this weekend and I am making progress at making regular activity a part of our lives. 

Family outing

If you read about Thursday, it was a wash all around, too much stress to put the effort out to exercise.  It was a beautiful fall day yesterday so I decided to make up for the bad day by taking the family out on a nice hike.  We walked about 5.5 miles (or so).  The trail we chose is 3.1 miles one way but we started up a ways from one end. 

It took us about 2 hrs to travel down and back.  The weather couldn't have been more perfect 68 and sunny!  There was a crispness to the air that kept us from getting too hot a sweaty as we walked.  It felt so good to be outdoors together as a family!  

When we got home we enjoyed some pulled pork that I made in the crock pot.  Everyone else had a sandwich but I made mine into a nice salad.  (greens, cucumber, snap peas, grape tomatoes, pineapple and pork- the bbq sauce made a great dressing)   

Here are some photos of our walk: