Saturday, January 7, 2012

Losing Momentum--Too Few Calories and Putting on Weight

My first week on the diet was great!  I was pretty consistently eating 1200-1400 calories and 65-75 grams of protein and I lost 6 pounds in the first week.

Then work got very hectic and I lost my appetite and had a day when I ate under 1000 calories.  As a result, I put a pound back on.  I guess I dropped too far below my metabolic rate, and my body went into starvation mode and held on to everything I ate or drank.

I am now focused on staying in the target range to get my weight loss back on track.  I am also adding some weight training with a kettle bell each day, and drinking more water.  More on that to come in future posts.

Here's my food log since the last post:

Monday: Calories Protein
Brown cow yogurt 150 6
GF International Coffee 70
two egg omelet with cheese 342 19.6
whole grain toast 110 4
tex mex chicken soup 240 12
whole grain toast 110 4
small apple 77
cognac 140
total 1239 45.6
Cheerios with 2% milk 136 6.3
McDonalds double cheeseburger 440 25
Sichuan Pork 450 33
Egg roll 150 4
potato chips 160 2
Total 1336 70.3
Cheerios with 2% milk 136 6.3
egg drop soup 60 1
chicken and shrimp with rice 343 30
ginger ale 145
shepards pie 36 3.6
720 40.9
Brown Cow Yogurt 150 6
Barbeque Chicken Sandwich 480 34
Pesto, Angel Hair and Shrimp 600 25
Ginger Ale 145
Diet Coke 0
Total 1375 65
brown cow yogurt 150 6
BLT on multigrain bread 420 17
Fried Chicken and Mac n Cheese 1020 79
Two Glasses of White Wine 240 0
Total 1830 102
Left over Fried Chicken and Mac N Cheese 510 38
Birds Eye Voila Chicken Alfredo 420 27
two cups Coffee with Milk and Sugar 140 0
Two Glasses of Prosecco 166 0
Total 1236 65

Sunday, January 1, 2012

Happy New Year!

I hope everyone had a safe and enjoyable weekend.

I had planned to go to our local Elks Lodge for New Year's Eve Prime Rib and Cracked Crab feast, but I started coming down with a head cold on Friday.  Probably for the best, as I could stay on my diet, but unfortunately, lying low for the weekend hasn't made me feel any better, with respect to the cold.  If anything, it is getting worse.

I am eating health-fully and hope to start feeling better soon.  Here is the last few days of my food log:

Thursday: Calories Protein
Cheerios & 2% milk 136 6.3
cup of tea with sweetner and milk 20 1
1 fried egg 92 6.3
1 whole wheat english muffin 100 7
shepard's pie with ham 720 72
white grape juice 120
total 1188 92.6
Herbal tea 6 0
white grape juice 120 0
left over shepards pie 360 36
tomato and pepper bisque 300 4
lobster tail 100 24
3 glasses sparking wine 234 0.6
Total 1120 64.6
English Muffin with Almond Butter 200 9.5
GF International Coffee 70 0
leftover shepherd's pie 360 36
steak & sauteed zuchini 403 53.2
2 glasses of sparkling wine 156 0.4
Total 1189 99.1
Cheerios & 2% milk 136 6.3
Eggs Benedict with hash browns 1000 43
Chicken Spinach Penne Soup 280 12
Slice of Multi Grain Toast  110 4
Herbal Tea 6
Coffee with Milk and Sugar 2 cups 140
Total 1672 65.3

Thursday, December 29, 2011

Good Hair Color Can Make All the Difference in How You Feel

My hairdresser of more than ten years moved away to eastern Montana in August.  Since then, I have not found a new stylist and took over my own hair coloring.  I tried several products, with mixed results.  Though I seldom rave about products in this blog, I must say I got great results in less than a half an hour with the Clairol Natural Instincts product.  It is ammonia free, takes no more than 15 minutes to set, and comes with a great color enhancement pack to use a few weeks after the initial color application.  The product is also very reasonably priced, at less than $10. This morning, I read Facebook posts while I waited and it was SO easy!  So if you are looking for a less chemically, effective, quick hair color product--particularly right before New Years Eve, you might want to give it a try.

What I noticed about the last couple of days on my diet is that I did fine, if not a bit under my calorie goal, and kept my protein content high, but where was the breakfast?  I see that I don't eat anything before noon or one in the afternoon.  That changed today when I had a bowl of Cheerios for breakfast with 2% milk.

Here are my Tuesday and Wednesday results:

Tuesday: Calories Protein
lasagna 600 25.6
1/2 California Pizza Kitchen Sicilian 500 27
green salad 100 0
small slice pumpkin pie 229 4.3
water/diet soda 0 0
total 1429 56.9
cup of tea with sweetener and milk 20 1
bobs red mill soup with sausage 400 23
three slices of ham 360 48
small slice of pumpkin pie 229 4.3
diluted grape juice 120
total 1129 76.3

I have not been hungry between meals and have not succumbed to stress eating, but I think moving some calories to first thing in the morning should help to jump start my metabolism.

Tuesday, December 27, 2011

Cocktail Parties and Staying on Your Diet

First day of food logging paid off, as I knew ahead of the holiday cocktail party what I still had left to work with.
Here was my food log through lunch:

Monday: Calories Protein
4 oz OJ with greens 30
2 cups coffee with  cream/sugar 140
1 slice orowheat 12grain/almond butter 211 6.4
gala apple 77
panettone bread 1/2 piece 70

528 calories through lunch, leaving me about a thousand calories for the rest of the day.  I chose the protein rich nibbles at the cocktail party and had two 5 oz glasses of wine and a small piece of leftover pumpkin pie when I got home so that my total day looked like this:

Monday: Calories Protein
4 oz OJ with greens 30
2 cups coffee with  cream/sugar 140
1 slice orowheat 12grain/almond butter 211 6.4
gala apple 77
panettone bread 1/2 piece 70
7 jumbo shrimp 100 18
cocktail sauce 60
2 glasses of chardonnay 240
two pieces of bread and cheese 85 4
mussels in tomato sauce 194 26.9
blue cheese stuffed olive 25
small slice pumpkin pie 229 4.3
total 1461 59.6

I know that every day is not going to line up like this one did, but I felt very satisfied--I got to eat the things that I wanted and stayed on my calorie budget.

Monday, December 26, 2011

12 Months and 10 Pounds

Well I have done it now.  Over the last year of working in a natural gourmet grocery store, putting in lots of hours at work, and not that many at home or exercising, I have put on 10 pounds in a year.  I think the day after Christmas is as good a time as any (why wait for a new year's resolution anyway?) to start my diet and exercise plan.  I am taking the advice I gave my students and am now food logging and exercise logging and will record it all here for you to see.

There is no time like the present, right?

Tuesday, November 23, 2010

Happy Thanksgiving! Weight Watching Tips for the Holiday Season

Thanksgiving is two days away, and many dieters face the anxiety of all the food that will be available at family gatherings.  They aren't wrong.  Studies have shown that people tend to add one to two pounds of weight between Thanksgiving and New Years.

What to do then?  Here are some tips to keep in mind for sticking to your diet during the holidays

1) Stick to your same breakfast and lunch.  If you go out for a big brunch or a big lunch, you are going to have to cut way back on your holiday dinner.  To not offend Aunt Verdell by not eating the sweet potato fluff at dinner, don't blow out your calories at brunch earlier in the day.

2) Mind your cocktails.  Yes, alcohol makes the holidays more festive for many, but alcohol represents empty calories.  Many cocktails contain hundreds of calories each (margaritas, in particular), so sticking to wine spritzers and continuing to drink water throughout the day will help to reduce total calorie consumption at parties and family gatherings.

3) Remember how to portion out your plate.  Although there are many yummy starch side dishes during the holidays, your plate should be allocated 25% meat, 25% starch and 50% salads and green side dishes.  You can have a small taste of everything on the holiday table and not blow your diet if you keep your perspective on your plate and how much of each food group you are eating.

Enjoying the holidays and all they have to offer does not mean having to move up a pant size in January if you take a few steps early on to be mindful of how you are eating and drinking.  Happy Thanksgiving!

Sunday, November 14, 2010

The Twinkie Diet Makes a Legitimate Point

The Twinkie Diet got more press this week. In this classroom study, Mark Haub, a professor of human nutrition at Kansas State University, ate a diet of protein shakes, canned vegetables, multi-vitamins and snack foods like Twinkies and chips for two months and lost 27 pounds.

What was his point? That losing weight is purely a mathematical equation. It has to do with consistently eating fewer calories than your body needs to burn each day and that the underlying food is irrelevant, at least as long as some of it is actually healthy.

So why all the emphasis on protein diets or vegan diets or low fat diets? They are all means to give people foods that may be more energy rich to drive less snacking. If a carbohydrate rich diet leads to a person being hungry every hour and a half and, as a result eating 3000 calories a day then, it is believed and has been proven in statistically large studies of dieters, eating protein at each meal makes it easier to get through the day and eat only 1800 calories.

If you are very diligent about food logging and very disciplined about your caloric intake, then you too can diet while eating only Oreos, Tostitos and Twinkies. That just isn't a reality for most people. Frequently, once they start snacking, dieters feel badly about abandoning their diet and take a plunge off the deep end of their diet--eating the entire family sized bag of Tostitos in one sitting, with cheese dip--rather than negotiating with themselves about how the snack will now mean that what they planned to eat for the rest of the day may have to change.

I think that the Twinkie diet makes a legitimate point that dieting does not have to mean suffering, and giving up all the foods you used to like to eat. However, it does mean a full-time commitment to negotiating caloric tables and sticking to your target caloric intake every day.

Reference Article:,0,405998.story