Prep Day--Pick A Day

I have been contemplating blogging about a food prep day for a while now because there are so many great blogs, Pinterest ideas, and other web posts that seem far greater than my own. However, to keep my own record of actually having a prep day, I decided to blog about it.

Many of my friends have never heard of this, don't engage in it, or try to "over-prep" making the whole idea counter-productive in my opinion. I spoke to one friend recently who asked how many 'weeks' I prep in advance. WEEKS? Seriously? No ma'am, just a few days. I am not THAT committed to prep 5-6 weeks in advance (nor do I have that kind of time at the moment).

We'll start with the basics, and since I'm not a paid blogger, I do not endorse any brand or product.

1. Grab a few lunch and snack-sized containers. They can be any size, color, or brand. I used some from my local market, which I purchased on sale. Although, you can buy much more expensive items that suit your needs.

 I have several different sizes for different foods.

2. Make a list of foods that you would like to enjoy for the next few days. This is very important because you are actually making a plan. I always say, "Failure to plan is a sure-fire way of planning to fail." Be as specific as possible.

• Carrots            
• Peppers
• Cukes
• Chicken
• Cheese         
• Grapes
• Strawberries
• Blueberries

You get the idea!  I keep a running list of food on my phone and place a checkmark beside the items that I need. You can also use various apps on your smartphone for this. Whatever works for you. After you have your list, go to the market and buy the items on your list.

3. Make the most time out of your cutting boards and other utensils by limiting work on yourself. Wash fruits and veggies first before cutting up raw chicken/meat. This will save you some time by not having to wash items 2 or 3 times.

4. If you have little hands or "spouse hands" hanging around on prep day, allow them to help. My mate tolerates prep day because he knows how beneficial having food on hand while I'm working overnights can be. Plus, it allows us to spend some time catching up on small talk while being productive. Give them tasks they enjoy. I would never ask him to cut up an onion for soup because he hates the smell, taste, and texture of onions. However, he loves using our slicer and finds it amusing to slice an English cuke from one end to the other!

5. Keep a garbage bowl or the trashcan nearby while you work. This will save you much clean-up time if you "throw as you go".

6. Pre-measure single serving size products and place them in their assigned containers. This seems so easy, yet gets the least attention when I speak to people about prep days. So many of us are overweight because we do not know the single serving size of food. It is easy to track your nutritional values if you already have food measured out in single servings.

7. After washing, chopping, cooking, and arranging all of your food into containers, it should resemble something like this:

Marinated Chicken Salad

         Lunch Main

  Lettuce, peppers, cukes, 

carrots, spinach, & chicken

Keeping pre-measured cheese

in individual containers will 

prevent it from becoming 

soggy in your salad.

*Same for pre-measured croutons*

Fridge-ready should look something like this:

I will add a small container of Greek yogurt and pre-measured salad dressing and I'm out the door in 2 minutes! I like to use the glass containers for soup because they do not stain when you nuke them in the microwave. 

Nutritional Info

via MyFitnessPal
Marinated Chicken salad, Aldi Fit & Active cheese, grapes

Calories: 425

Carbs: 37g

Fat: 17g

Protein: 36g

Fiber: 4g

Sugar: 22g

You can get more ideas for food prep day by reading The Lean Green Bean & Kath Eats Real Food

ADVOCARE & MYSELF

I will NEVER sell it. I will NEVER distribute it. But, I am taking some of it!
A friend of mine started using this product with their "24 Day Challenge" and automatically became a distributor. So, I bought the MNS C off of her. I already had a container of the Spark from about a month ago. That's about as far as I'm willing to travel down a MLM road.

I am only on Day 5 of the MNS C and so far, I guess I like it. I mean, what can you really say on Day 5 about a pack of pills? I don't feel any better or any worse, but I can tell I have a decreased appetite for breakfast and lunch. It's a little difficult to really give an accurate account of this product since I started it on a day that TOM decided to show up. I'm always craving carbs and sugar when he comes around, and I'm usually hungrier around that time.

I plan to take the MNS C for a month to see how much I lose with it.

As for this Spark. I have had the fruit punch since December.
* I love water.
* I love Crystal Lite Peach Mango Green Tea.
* I love Diet Coke.
* I love wine.
* I love fruity cocktails.
I am not in love with fruit punch!
I have tried another flavor in Spark (mango something) and hated it to the point of pouring it down the drain. I do not get a rush of energy after drinking it. I actually bought it to add flavor to water. I am not 100% positive that I will buy another container of it. We shall see.

The Beginning of the End of a Good Thing

In December, 2013, I took on a new job opportunity at work and went from PT to FT, from nights to days, from home to away. The first thing to go was my trainer, followed closely by my lifting, running, spiking, and lifestyle change.

 December 2013

Then, the weight came back!!

March, 2014

August, 2014

November, 2014

*at this point, I was not taking many self-photos

 Summer, 2015

July, 2015 

 July, 2015

August, 2015 

*In the 160s

My 40th birthday, December 2015, approx 170+ lbs

Lifting & Spiking 2013

After the second half Mary, I began spiking, lifting, and anything I was recommended by reliable lifters/runners/weight-losers. On March 9, 2013, I attended my niece's wedding, weighing in at 145 lbs & wore a gown I had bought in 2001!

I had not been this size and so
confident about my appearance
since J and I dated!!

 

I had began lifting with a personal trainer at this time and we were lifting some major weight for me. Squats, lunges, bench, dips, dumb-bells, I was doing the "Basic 5"& NROL. My smallest weight recorded was 145 lbs! 

 

      My arms with muscle definition.

     My legs with muscle definition.

 

 I could finally see a hint of my abs!

You can read a detailed report and see additional photos  here

My 2nd Half "St. Jude Memphis, TN"

My second 1/2 Mary was just a few short months later, December 1, 2012, in Memphis, TN. The St. Jude Memphis half Mary, a race I had wanted to run my entire running life! This one I did solo and was accompanied by my #1 supporter--J ;-) I was in the best shape of my 30s, around 148 lbs.

 

My first 1/2 Mary "St. Jude Nashville, TN"

I did manage to complete a couple of major goals in my 30s, including two 1/2 marathons. The first one was with a colleague (Pam), in the St. Jude Nashville Half. The race was April 28, 2012. My time was 2:45:10, which was great to me, considering back injury and the terrain (mainly uphill)!! I weighed approx 145 lbs.

Pam and I pre-race

I earned my 1st sticker!

A Few Recaps

My bio profile is quite outdated.

So, here is a recap of some major highlights since I last blogged.

In October 2014, I made a very heart-breaking decision to put my 18 yr old (at the time) K9--Jaxon--to sleep. To be extremely brief, it was his time.  I will always remember this sweet, sweet boy. He was the source of much happiness for me and my family for all of my adult life.

I could not image not have a proper funeral service for such an important part of our family. So, my sister, my mom, my dad, my MIL, and my mate all chipped in to bid him rest.

Handmade Safehaven for rest, made by my dad.

Handmade floral wreath, made by his Aunt Tammy

Jax went to sleep peacefully in the arms of his mom and dad Monday, October 13 @ 09:40am.

In January, 2013, I became the proud K9 mom to another rescued lab, a Redfox lab we named Kanu.
He is so loving and child-like, with a warm spirit. I cannot imagine our lives without him. He is very goofy and extremely spoiled!

 His first night with us.

 He loves to swim and play in the mud--and hunt anything moving, especially squirrels!

100% Lover and Cuddler

I cannot conclude this post without mentioning their sister, River. She is now 6 yrs old and the apple of my eye. I love her to pieces. She is loyal, a HUGE swimmer, hunter, and protector. She isn't much into cuddling unless she is completely worn out or afraid. She loved her big brother, Jax and tolerates her younger brother, Kanu. 

 My BIG girl at the beach, August 2015

 River missing her brother, 1 yr later, October 2015.

River and Kanu "Opposites Attract" skijoring, Colorado January 2016.

The Beginning of Another New Thing

Well, I am starting January 2016 in a new decade for myself (40 YIKES), prayerfully-a new career tract, and at an all time high weight of somewhere in the 170s. I haven't been on a scale in months and the thought of depressing myself by getting on 1 of the 3 I actually own just seems non-productive. 

It has been a long time since I blogged about my weight loss journey, a long time since I've been accountable, a long time since I've had a plan, a long time since I've been excited about an exercise regime, a long time since I've really done anything other than work and travel.

However, ALL things--rather good or bad--eventually come to an end.

And this is where something new can begin.


Isaiah 43:18-19 NKJV

18“Do not remember the former things,

Nor consider the things of old.

19Behold, I will do a  new thing,

Now it shall spring forth;

Shall you not know it?

I will even make a road in the wilderness

And rivers in the desert."

Double Dense NOW Green Monster

Have you been thinking about a Spike Day or a High Calorie Dense Food that will help you achieve your fitness goals? I sure am right about now. I am really ready to change some things up and get over this plateau already! So, I came up with a protein shake that is super filling, tastes incredible, and packed with energy.

Double Dense NOW Green Monster

Ingredients
NOW Whey Protein Isolate, Vanilla 1 scoop (62g)
Hodgson Mill Flax Seed 4Tbs (26g)
Almond Breeze Unsweetened Chocolate 2 cups (240mL)
Fresh Bananas (190g)
Maranatha PB 4Tbs
Fresh Spinach 6 oz (85g)

Place all ingredients in a blender and process for 1-2 minutes. Add ice cubes, process another minute! Serve cold!

Nutritional Info
via MyFitnessPal
Calories 1054
Carbs 84g
Fat 50g
Protein 82g
Fiber 23g
Sugar 35g

Training for My First 1/2 Mary--Take 2

For my birthday, I started training again for my first 1/2 Mary, scheduled for April 28, 2012 in Nashville, TN. I was foolish 2 yrs ago and tried to train for the Memphis 1/2 Mary in 2 months and re-injured my lower back.

This time, I am taking a different approach to the training schedule. I am offering myself much more time, and I am slowing the pace to hopefully avoid re-injury.

So, this was Week One. I am using Hal Higdon's Novice 1/2 Mary Training Schedule, since I can already run 3 miles with ease. I ran my first 4-miler Friday (01/06), the first one since last September. My entire body is sore, but not so much from running as it was from doing 2 days of BodyRock in a row--esp. my glutes. OUCH!

It was colder during the first part of the week with a wind advisory. I had to triple layer my clothing, add ski goggles and a beenie. I also had the K9s for hill interval training 2 of the days. Friday's run was much easier, as it was 68F outside and the K9s were out of town for the weekend!
I made four miles in 50 minutes and only walked 3 minutes and 20 seconds. My Polar estimated me burning 480 cals, I had to do a double-take!!

I am working Saturday/Sunday and will rest & be ready for week 2 starting Monday!

Happi New Year

I don't make New Years Resolutions. I think they are a waste of time and ridiculous. Also, it breaks the "I'll start Monday" rule I try to live by.

Why wait until Monday?

Why not start right now?

I do, however, have set some attainable goals for the year. Ones that are really just carry-overs from 2011.

2012 GOALS

*Training for my FIRST 1/2 Marathon

(April 28 in the Nashville Country Music Marathon:: 1/2 Marathon)

* Ditch this dreaded plateau that has become a MENACE since July '11

*ABS ABS ABS

* 2012 MFP Breaking the Plateau Challenge

hAPPi hOLIDAYs 2011

The time has come for a Christmas update.

Gracious, I have to do better with this blog!

So, my MIL only wanted desserts brought to the family dinner this year, since she and her sister's were preparing everything else. I searched online for a gourmet treat, but to little avail, I did not find something I loved, so I put a few ideas together and wah lah--

Godiva Double Take Individual Trifles

Ingredients

Chocolate Pound Cake drenched in Godiva Chocolate Liqueur

Butter Pound Cake drenched in Godiva White Chocolate Liqueur

Cream Filling

126 g Mascarpone Cheese

1 small jar Nutella

2 Tbs Frangelico Hazelnut Liqueur

Crushed Hazelnuts

Whipped Cream

Fresh Raspberries

Layer ingredients as shown in photo with the crushed hazelnuts on top of the cream filling. Refrigerate for at least 4 hrs prior to serving or overnight.

New Perspective

A couple weeks ago, I decided to change my perspective from losing weight on the scale to concentrating on my core--since I am not losing weight anyway. I bought a medicine ball and a fitness bench to help me achieve the goal of getting my core in a state of visualization! I ordered the 8lb ball from WalMart.com for about $30 USD. The fitness bench I bought is made by Reebok and similar to this one from Amazon.com, but I found mine using Oodle.com for $40 USD.

J and I have been playing abdominal ball with and without the bench almost every night for 2 weeks. My abs stay tight now, which is a great feeling.

Another new thing I am incorporating is a "new to me" website called BodyRock.Tv I cannot say enough good things about this website! I have done 2 of the workouts from the site and already know, I'm going to LOVE using these workouts to strengthen my core.

Zuzana is a fabulous trainer. She goes through each workout in a normal routine, and then gives beginner alternatives to decrease the intensity for the newbies--like myself! At first, I thought 12-15 minutes didn't really seem like that long to do a workout, since I am a runner and have become accustomed to endurance training and hours of cardio. However, once I started doing the reps, I QUICKLY discovered these 12-15 minutes seem like a lifetime!

Much of the SAME!

I have tried to post several times on my blog over the past couple of months, but when there is no change on the scale, it kind of makes posting here somewhat silly to me.

I have been at this plateau for so long {since July} that I feel as though I may never be able to go any further down on the scale.

I did increase my cals by a couple hundred, and I thought that was why I wasn't losing, because i wasn't eating enough--but NOTHING!

I sit in bed this Monday morning STILL bouncing back and forth between the SAME 148-152lbs! {{sigh}}

Holiday @ Perdido Key, FL

I am posting this late for July, since it's been rather hectic, and I've really slacked off at journaling lately. These are my most up-to-date photos, taken in Perdido Key, FL. I spent a little over a week there and actually managed to maintain my weight the entire holiday, despite eating out and not really logging every morsel of food!
It felt great being on the beach! I ran a few times and even played a little tennis.
It was nice not having to think about every calorie and maintaining at the same time.
However, that is not sustainable for me atm!

Running Motivation

It’s been another month, and I still have little to report. I am at the same weight at the end of August as I was at the beginning: 149.2!

I’ve been yo-yoing, bouncing around for the past 4 weeks between 154-149. It is totally my own fault with weekend splurges and poor choices.

Last week, I decided to make running my #1 priority. I added the Harbor Town Bay Bridge 2x/week for interval hill training and increased the mileage to 5.4! Surely, 16 miles/week will show some advantage to me on the scale!

Sunsets over The Mississippi River @ Harbor Town
create an inviting atmosphere for running!

Harbor Town Bay Bridge

Summer Update

Ok, it’s time to do a mid-summer post to update this blog.

I have been really busy with fresh produce this summer and it only just started. I’ve picked and prepared wild Himalayan Blackberries, field and sweet corn, cabbage, and green beans. My family still has acres of corn, purple-hull peas, green beans, watermelons, and okra left to do toward the end of July.

I am still pretty much sticking with lower carbs when I’m on my “on plan” days and still going a bit overboard on weekends when I am de-railed. Hence, I am losing at a very slow pace, which sucks—BIG TIME!

Weigh-Ins

13 mAY 2011 [154.4]

20 mAY 2011 [154.2]

27 mAY 2011 [153.4]

03 jUNE 2011 [155]

10 jUNE 2011 [152.6]

17 jUNE 2011 [151.8]

24 jUNE 2011 [149.8]

01 jULY 2011 [150.6]

08 jULY 2011 [150.4]

Highly Processed Carbs

There has been a ton of info out on what contributes to obesity among cultures. So, I decided to look into my own diet profile and really find out, in particular, "What makes me fat"? My conclusion: Highly Processed Carbs!

I used to live on crackers, Strawberry Newtons, and cereal (almost any kind). I looked at the nutritional content and paid most attention to cals and fat--which were low, so I could eat a bunch of it--and boy, did I!!

The problem for me--and lots of other people--was that while they may have been low in calories and fat, they turned into straight sugar in my bloodstream very quickly once I consumed it, which is bad. My body didn't have to do any work to digest it and there was really no nutrients in it to use. Furthermore, I could eat several servings to fill myself up and in 30 minutes-1hour later, I was hungry again, thereby reaching for a similar highly processed carb to satisfy my hunger.

Another thing I noticed--even now--while eating highly processed carbs, I have HUGE cravings for more of it, as well as HUGE cravings for sugar. The very last thing I need is to satisfy this monster of a body I have with sugar .

I have completed 3 weeks during the week of being off highly processed carbs, via the South Beach Diet plan. And while I have been weak some days, it has really helped me stop craving food. Also, I have been able to lose weight somewhat effortlessly by cutting them out of my diet. South Beach Diet is awesome for those who can tolerate trying to give the highly processed carb addiction up as long as you are open to discovering new food that you may have never tried before. This is PERFECT for me; because I love food, and I love trying and discovering new food to love!

I am creating a list of foods (as you can probably tell, I love lists) that contribute to highly processed carbs. This way, I can revert back to it and remind myself why I no longer buy and consume this junk when I'm at the market! I am also going to add some high glycemic index foods in this list, because these foods contribute to the problem I have as well. I'll asterick the high GI ones :)

Highly Processed Carb Foods to Limit or Avoid
Cereal
Crackers (Wheat Thins, CheezeIts, Toasty)
Cookies (Newtons, NutraGrain Bars)
Sandwich Bread
Cake/Pie
Donuts
Chips
Lean Cuisine/Smart Ones Entrees with rice or noodles
Spaghetti Noodles
Tacos/Burritos/Nachos
Fried Rice/Eggrolls/Spring Rolls
Breaded Chicken Strips
Bananas*
Pineapple*
Muffins
Cornbread
Waffles/Pancakes
Fruit Juice
Ice Cream Cones (sugar/waffle)
Candy Bars

Binging or Cheating

I was having difficulty with the terms “binging” versus “cheating” on my plan, so I decided to ask a few of my fellow 3FC forum posters what their definition was and this was their responses:

1^st Responder

Cheat: Eating a food that I might usually avoid because of my lifestyle change or eating a certain food that I usually limit because it is high in fat/calories...

Binge-uncontrolled eating usually triggers by intense feelings of guilt, stress, past issues.....I usually consume large quantities of food in a short period of time, done in secret, kinda the eat mindlessly actually more like the gorge on food without appreciating or tasting....

2^nd Responder

For me, cheating is going off my plan, it would usually be a snack that wasn't planned for or adding another wedge of cheese. Something in moderation that would not impact my weight loss or derail my progress. It's also usually a one-time event during a day/week.

For me binging is not only going off my plan, but losing control to the point where I eat anything and everything that I wanted. It could last a few hours. I used to go on for multiple days until I felt sick, though that hasn't happened in a long time, which in itself is a minor miracle.

3^rd Responder

Cheat = Eating 1-3 servings of off plan food (not allowable food). This can be bread, candies, desserts.

Overeating = Eating 3 servings of on plan food (allowable food).

Binge = Eating 4 or more servings of off plan or on plan food (allowable or not allowable foods).

This is a good thing for me. I cheat far more than I binge, which is a great thing!! I am planning to use these definitions and the 3^rd Responder’s measurable guide as a format of when I actually do binge.

This past weekend wrapped up 3 of the 3 birthday’s I had to attend this month (my mom’s). I took her ½ of an Italian Cream Cake I had purchased (one of my faves). I could have seriously eaten the entire cake in 2 sittings, but instead of binging, I decided to share!! Yaaa

Pecan "Crepes"--It's What's for Breakfast!

I love pecan pancakes, especially those from Cracker Barrel. However, I don't like all of the calories and carbs associated with them--and ultimately that "starving" feeling that carbs give you a couple hours later.

Well, I am pleased to announce--Thanks to a kind, innovative South Beach Dieter
and a little creativity of my own ,
I have made an extremely yummi alternative.

Ingredients
1. 1/4 cup Egg Whites
2. 1/4 cup Regular Egg Beaters
3. 1/8 cup (31 grams) Part Skim Ricotta Cheese
4. 1/2 tsp Vanilla Extract
5. Dash of Pumpkin Pie Spice
6. 1/2 packet Splenda
7. 15 grams chopped pecans
8. 15 mL Sugar Free Syrup
9. I Can't Believe It's Not Butter Spray

Directions
Place ingredients 1-6 in a small food processor/chopper.
(I have a Black N Decker Mini Pro)
Spin a couple times.
Pour batter into a 1 cup liquid measuring cup (easier to pour).
Heat a 6" skillet and spray with nonstick cooking spray.
(I use butter flavor)
Place about 10 or so pecans in the pan. Cover with a small amount of batter. Swirl the pan around to make the crepe really thin. It should look similar to this:

Flip over when the first side is golden brown on the bottom. Makes 6 crepes.
Don't try to get by with 4 or 5 using a 6" skillet.
These are BEST served very thin!
Serve with 8 & 9.

Nutrition Information
via My Fitness Pal
Calories: 210
Fat: 13 g
Protein: 16 g
Fiber: 2 g
Sodium: 283 mg
Carbs: 10 g