It’s like a job, and I’m the boss.

I decided to look at my weight loss a little differently now that I am on the PWLC plan. My mental strength decides what I weigh. So here’s what I decided: I am treating my weight loss as a job. That’s right. For example, if you work somewhere, you have to follow all of their rules, show up at a certain time, be reliable, and more!

So from today forward, I’m “pretending” that my weight loss is a job.

Here are the “rules” of my job:

1. Weigh in at least 3 days a week, if not more

2. Follow what I am supposed to be eating to a “T”

3. If I have questions or problems, call or email PWLC

4. Don’t let friends convince me to eat at restaurants… at this time, as I am having a hard time making good food decisions

5. Be accountable by keeping a food and exercise diary and sharing it with PWLC

6. Taking all of my supplements in the morning

7. Remember that this is a journey, not a race. Pounds lost doesn’t reflect poorly on me, AS LONG AS I FOLLOW THE PLAN!

8. Have personal responsibility. That means owning up when you screw up.

I ran into a friend the other day who said she was inspired by my blog- yay! That is very encouraging. It makes those Doritos look less yummy and that brownie not as appetizing. So If you are ready, jump in today with PWLC. There are many plans to choose from, and they’ll help you figure out what will and won’t work for you based on your goals and lifestyle. The best part and why PWLC is that it is medically supervised. So you won’t get on a plan that won’t work for your body’s needs. Call them today at 608-781-THIN or find them on Facebook or at onalaskaweightloss.com.

Yours in good health, Meg

We’ll miss you sister!

Last night was my sister’s going away party. She is 23 and moving to Portland (the 90s are alive in Portland) to see what she can see and do what she can do. I am really proud of her for taking the next step and going outside her comfort zone. Go Caylee!

The food aspect was VERY difficult, because although we cooked at home, my mom just made shrimp bisque with avocados and sour cream, which is an all around family favorite. If you only knew the amount of heavy cream in there, you’d have a heart attack.

I’m proud to announce I did not eat the shrimp bisque. I lightly sautéed a small amount of olive oil with raw shrimp and put it on top of a nice bowl of spinach. YUM! It was truly phenomenal, and best of all HEALTHY!

How do you overcome the temptation of favorite foods?

I spent a good 30 minutes speaking with Bret, one of the counselors at PWLC yesterday, and she was very supportive of my issues. She gave me some great tips and tricks on how to pack a lunch ahead (use a ziplock baggie with a few romaine leaves and put tuna in there and eat as a “sandwich”), buying precut fruits and veggies if stretched for time, and being cognizant of what I am putting into my mouth.

Do you have any other tips for me and others who read this blog? Share them below!

How much is too much exercise when you are restricting calories?

As many of you know I’m starting yoga and at first I thought- oh yeah, yoga will be so easy. Well when you’re doing it 100 degree temps, it is not so easy. So I decided, for now, to practice 3 days per week so that my body has time to get used to it. I’ll be practicing Mondays, Wednesdays, and Fridays during the evening.

Cardio?

Because of my back surgery I can’t currently do the Cross Fit type workouts with a lot of jarring movements, so I’m basically restricted to walking, swimming, or the elliptical for cardio. Since the Y currently doesn’t have a Masters program but will soon, I am putting swimming on hold for the time being.

I was able to get a membership to Snap Fitness for the cardio, which will likely be the elliptical since it’s nicer to your knees. At some point I hope to begin weight training again as well.

I’ll be doing cardio days on Tuesdays, Thursdays, and Saturdays during the evening. The nice thing about Snap Bluffside is that they are open 24/7. Sweet!

I’ve talked to long. My point is, my body is yelling at me to exercise, I just need to figure out the right plan for me. My neurosurgeon has recommend 90 minutes per day of light to moderate activity. While that seems like a lot it really isn’t if you take the time to schedule it in, go with a friend, or find an activity you enjoy doing.

Yours in good health, Meg

“Control Your Home Environment” from the PWLC Facebook!

Not only do you need to worry about eating on the run (see previous post), you also need to worry about what’s in YOUR cupboard! From the PWLC (Physician’s Weight Loss Center) Facebook- add them @ https://www.facebook.com/PWLC.Ona.Lax

Control Your Home Environment

• Eat only while sitting down at the kitchen or dining room table. Do not eat while watching television, reading, cooking, talking on the phone, standing at the refrigerator or working on the computer.

• Keep tempting foods out of the house — don’t buy them.

• Keep tempting foods out of sight. Have low-calorie foods ready to eat.

• Unless you are preparing a meal, stay out of the kitchen.

• Have healthy snacks at your disposal, such as small pieces of fruit, vegetables, canned fruit, pretzels, low-fat string cheese and nonfat cottage cheese.

Control Your Work Environment

• Do not eat at your desk or keep tempting snacks at your desk.

• If you get hungry between meals, plan healthy snacks and bring them with you to work.

• During your breaks, go for a walk instead of eating.

• If you work around food, plan in advance the one item you will eat at mealtime.

• Make it inconvenient to nibble on food by chewing gum, sugarless candy or drinking water or another low-calorie beverage.

• Do not work through meals. Skipping meals slows down metabolism and may result in overeating at the next meal.

• If food is available for special occasions, either pick the healthiest item, nibble on low-fat snacks brought from home, don’t have anything offered, choose one option and have a small amount, or have only a beverage.

Control Your Mealtime Environment

• Serve your plate of food at the stove or kitchen counter. Do not put the serving dishes on the table. If you do put dishes on the table, remove them immediately when finished eating.

• Fill half of your plate with vegetables, a quarter with lean protein and a quarter with starch.

• Use smaller plates, bowls and glasses. A smaller portion will look large when it is in a little dish.

• Politely refuse second helpings.

• When fixing your plate, limit portions of food to one scoop/serving or less.

Daily Food Management

• Replace eating with another activity that you will not associate with food.

• Wait 20 minutes before eating something you are craving.

• Drink a large glass of water or diet soda before eating.

• Always have a big glass or bottle of water to drink throughout the day.

• Avoid high-calorie add-ons such as cream with your coffee, butter, mayonnaise and salad dressings.

Food Shopping

• Do not shop when hungry or tired.

• Shop from a list and avoid buying anything that is not on your list.

• If you must have tempting foods, buy individual-sized packages and try to find a lower-calorie alternative.

• Don’t taste test in the store.

• Read food labels. Compare products to help you make the healthiest choices.

Food Preparation

• Chew a piece of gum while cooking meals.

• Use a quarter teaspoon if you taste test your food.

• Try to only fix what you are going to eat, leaving yourself no chance for seconds.

• If you have prepared more food than you need, portion it into individual containers and freeze or refrigerate immediately.

• Don’t snack while cooking meals.

Good Tips re: How to Eat Healthy When You’re On the Go

How to Eat Healthy When You’re On the Go from http://foodmatters.tv/articles-1/how-to-eat-healthy-when-you-re-on-the-go

When you’re home, you are master of your domain. You control what comes into the kitchen and what lands on your children’s plates. But what happens when you’re not at home – when you’re traveling, fighting traffic, waiting at the airport, running late or stuck at the mall and your child is starving?
The fear of drive through and fast food restaurants has been drilled into most of us, but sometimes there’s no avoiding a meal out at a less than healthy establishment. So here are some tips and guidelines for smart ordering and healthy practices when eating out.

1. Fast Food Does Not Mean Fried Food.

In response to consumer demand, it’s increasingly easier to find healthy, convenient alternatives to fried foods on fast food menus. Opt for anything that is raw, steamed, grilled, roasted, or baked, or try an entrée-sized salad. Keep your eye out for vegetarian options or if you eat meat organic leaner cuts of meats like skinless chicken breasts or turkey breast. Other healthier menu options might be bean burritos, a salad or fruit bowl, or a deli sandwich on whole wheat bread.

2. Avoid High-Fat Add-Ons.

Request salad dressing, sauce, cheese, or toppings on the side so you can apply sparingly, instead of drenching your meal in empty calories and through the roof sodium levels.

3. Mind the Portions.

Restaurant portions have been growing in size for years (from large to enormous). In the 1950s, the average size of a hamburger was 1.5 ounces, while today’s burgers weigh in at around 8 ounces. Share entrees between your family or take the other half of it to go!

4. Drink Water.

Soda, sweetened iced tea and lemonades, energy drinks and most juices are loaded with high fructose corn syrup and empty calories. Make H2O the beverage of choice for everyone, and skip the plastic bottles and Styrofoam cups by refilling your own container, like a stainless steel water bottle, with filtered water. Sick of plain water? Try adding a squeeze of lemon or using sparkling spring water instead.

5. Avoid the “Cream”, Opt for the “Color.”

Meal choices with the words Alfredo, a la crème, au gratin, or described as “creamy” will likely be smothered in a heavy, artificially enhanced  sauce. On the other hand, foods that reflect the colors of the rainbow are usually a healthier choice. Many kid’s meals end up as a plate of “beige”, all starch, breads, and sauces. Picking a colorful fruit or veggie salad will automatically up the nutritional content of your meal.

6. Make Substitutions.

Don’t be afraid to speak up about the ingredients or preparation of your food if it will make it healthier. Request salsa or mustard, instead of mayonnaise or sugar-filled ketchup for your sandwich. Request sour cream or butter for your baked potato. Ask to have a side salad or fruit instead of fries. Ask for meat to be grilled as “light” as possible. The extent to which servers will go to make you happy might surprise you.

7. Find the Healthy Options!

Use this fantastic tool from Eat Well to map out restaurants in the area that serve organic, local and healthy fare. With a little research and a GPS, you’re instantly connected to restaurants that share your values.

8. As Always, Plan Ahead.

Keep your purse, bag, and car ready for moments when hunger strikes and a healthy snack is in need. Dried fruits, granola, mixed nuts, apples, oranges, and cereals stay fresh and transport easily – especially with the array of cool, non-toxic containers available.
Source: www.healthychild.org/blog… What are your tips for eating healthy on-the-go? Share your tips in the comment section below.

Where have you been, Meg?

So… I’ve been sick. Really grossly sick. Strep, sinus infections, cold, flu, the whole 9. And it’s all been over the past 2 or so weeks. YUCK! I haven’t had much to share since I have been largely ill. However I am feeling better today and I have a lot to share so read on!

I’ve switched to a new eating plan, as of about a week ago. And it’s GREAT! I am eating a mix of real, grocery store food and supplements. It is teaching me HOW TO EAT after my plan. Which is so important, and is why I signed up for Maintenance for LIFE at Physician’s Weight Loss Center. I worked with Bret and she was so helpful in helping me to transition. However, all the girls are great- Alison, Cheryl, Anna, Bonita, and Bret- no matter who you work with, they are all uplifting and help me get my head in the game.

I’m not gonna lie- while I was sick, I cheated on my plan. I just didn’t have the energy. But I am BACK and better than ever. In fact, I ran into a friend yesterday and she said “girl, I can tell you’re losing”. Hopefully that will reflect in my inches, pictures, and weight when I do my big reveal next Tuesday.

I haven’t been able to breath, so I have NOT started yoga yet, but I am starting tomorrow morning at 8:30 at Root Down, after which I will go to my weigh in and product restock at Physician’s. I will write more tomorrow about my experience.

Here are some promises I made to myself:

I will commit to coming in to weigh in at a minimum of Tuesdays, Wednesdays, Fridays and Saturdays (as allowed due to kids sports) for the duration of my program at PWLC.
 
I will commit to doing pictures on Tuesdays each week. I will commit to doing measurements on Tuesdays every other week.
 
I will do yoga as many days a week as my schedule allows.
 
I am also on the patch to quit smoking. Wish me luck! It is hard!
 
Here’s a sample day of my new food plan at Physician’s:
 
Breakfast:
Coffee with skim milk (4 ounces) and a Hot Cocoa supplement (YUM!)
Small banana
1 string cheese
 
Lunch:
6 ounces of tuna- low sodium
Spinach- 3/4 cup
Diced tomatoes- 1/4 cup
(A week’s worth at Walmart was $18!)
 
Dinner:
Premade meal from Physicians (I have little time to cook at night with Matthew having swim team practices and meets 24/7)
 
Before Bed:
Chicken Soup protein supplement from PWLC- makes me sleepy and full!
 
I have to again thank Physicians for their support of me and want to invite you all to come in and check them out! They have a great special going on right now. Check back tomorrow to hear about my yoga adventure and Sunday to hear about how I braved my sister’s going away dinner and what I ate and DIDN’T eat. Monday will be a longer post and I’ll share some tips on how to get through weekends away and stay on plan. And finally, Tuesday you will get new pics and new measurements and a new weight. 🙂
 
Yours in good health, Meg

Starting Yoga

I am starting my first yoga basics class tomorrow or Sunday at Root Down Yoga Studio in La Crosse.

They have a special: $30 for 30 days for new students. Check them out! I’ll be talking about my experience in detail later.

http://www.rootdownyogastudio.com/

Here is my yoga schedule for now with my friend Stacy, starting Sunday 10/20/13:

Monday 630-730: Long, Slow, Deep

Tuesday 630-730: Basics

Wednesday 7-8: Basics

Thursday 630-730: Basics

Friday 515-615: Hour of Power

Sunday 4-5: Basics