Weight Loss Journey: What I Eat In A Day

After my last few blogs were pretty negative in tone, I thought I would brighten things up.  I started on a low dose thyroid medication on Saturday April 2nd.  That next week I dropped 5 lbs and then I put the scale away.  I didn't want to be checking it every single day.  I won't weigh in again until May 1st.  I am doing really well at keeping under 2,000 calories so I thought I would share with you all what I eat in a day.

BREAKFAST 8:00 am
Breakfast is the same every work day.  I make an egg scramble.  I meal prep the meat on Sunday and portion it out into 4 ozs or whatever the serving is.  I weigh everything out in order to track things accurately.  This keeps me full until around noon.  I also have a 24 oz coffee with almond milk (32 cals) and about 40 ozs of water.

142 grams Isernio's Chicken Breakfast Sausage (160 cals)

7 ozs sliced Zucchini (34 cals)

5 ozs sliced Button Mushrooms (30 cals)

8 ozs Liquid Eggs (123 cals)

Total:  347 Cals, 15 carbs, 6 fat and 37 protein

PRE-WORKOUT 12:00 pm
I try to keep pre-workout light but with some protein and carbs.  I have been really liking cottage cheese and berries.

8 oz Cottage Cheese (180 Cals)

3 ozs Black Berries (32 cals)

3 ozs Raspberries (17 cals)

Total:  229 Cals, 28 carbs, 6 fat and 25 protein

POST WORKOUT 2:45 pm
I use my lunch break to go to the gym.  I either do Cardio or weight lifting for 35 minutes, then come back to work and eat.  Post Workout is always a salad.

4 cups Spring Salad Mix (40 cals)
4 oz Boneless Skinless Chicken Thighs (166 cals)
2 tbsp Litehouse Opa Greek Yogurt Feta Dill Dressing (50 cals)
Total:  256 cals, 10 carbs, 15 fat and 23 protein

DINNER 6:00ish pm
Dinner can vary but we stick to about 10 or 15 dishes pretty consistently.   Here are a few.

6 oz Beef Chuck Steak (240 cals)

150 grams Yukon Gold Potato (120 cals)

2 cups Spring Salad Mix (20 cals)

2 tbsp Litehouse Opa Greek Yogurt Feta Dill Dressing (50 cals)

Totals:  430 cals, 32 carbs, 14 fat and 41 protein

Enchilada Filling:  20 oz Boneless Skinless Chicken Breast, 1 can of Low Sodium Black Beans, 1 large can of La Victoria Mild Red Enchilada Sauce.  Makes 10 Servings, 168 calories each.

3 La Tortilla Factory Low Carb Tortillas (80 cals each)

1.5 oz Mexican Cheese Blend

Totals:  745 cals, 87 carbs, 26 fat and 78 protein

7 ozs Boneless Skinless Chicken Thigh (245 cals)

8 ozs Yukon Gold Potato (138 cals)

6 ozs Birdseye Steamfresh Broccoli (60 cals)

Totals:  443 cals, 38 carbs, 11 fat and 46 protein

Beef Enchilada Bake

16 oz Grassfed Extra Lean Ground Beef

2 cups Instant White Rice

1 can Sweet Corn

1 can Low Sodium Black Beans

1 large can Enchilada Sauce

8 ozs Mexican Cheese Blend

Makes 4 large servings.  Can serve on a tortilla or eat in a bowl.

662 cals, 74 carbs, 18 fat and 51 protein

We also go out to eat maybe once or twice a month.  The above meal is from Ichi Teriyaki here in Longview.  I get no sauce on my chicken to keep the calories in check.  I look at MyFitnessPal for close matches when I eat out.  This meal came out to be 603 calories, 38 carbs, 16 fat and 68 protein.

In the evening I can have anywhere from 100 to 500 calories left.  I like to indulge in ice cream, popcorn or other simple snacks.  I found a really good diet ice cream called Halo Top.  It is hard to find and a bit expensive but well worth the effort.  The pint below is only 280 calories for the entire thing.  There is 60 carbs, 8 fat and 24 protein.  Compare that to regular ice cream and you will be blown away!

Weight Loss Journey: The Test Results Are In

I saw the Nutritionist last week and I did not get the results I had hoped for.  She said my logs looked good, I was doing everything right, and I just needed to work harder.  Lower my calories and burn more at the gym.  Let me tell you, I was really mad when I left.  I was depressed and pissed off.  I went to Taco Bell to drown my sorrows in Cheesy Frito Burritos.  After talking to my Mom and my husband, I calmed a bit but decided to make that day a cheat day and had pizza (Chicken and Spinach) for dinner.

I spent Friday thinking about what I needed to do.  I got a call from my doctor and she wanted me to come in to have some blood work done to check my vitamin levels.  I decided I was going to follow the nutritionist's advice for 4 weeks.  I would cut my calories to 2000 a day and change up my work outs to see what the results would be.  This requires planning and strategy.  I spent Friday evening writing up options for meals and making a shopping list.

Since Easter was Sunday, we did our weekly shopping on Saturday morning.  Do you have Cash & Carry where you are?  If so, check them out.  I find their produce selection to be top notch.  I can get my salad mix for $6 and it will last 2 weeks.  I also get mushrooms, zucchini, spinach, broccoli slaw, grape tomatoes, potatoes, diced ham and feta cheese.  It saves me money and helps with meal prep.  I spent a few hours Sunday night cutting veggies and weighing everything out.

Planning gives me the chance to try out a few new recipes too.  This week I made Zoodles with Shrimp and One Pot Chili Pasta (see recipes below).  I have to thank my husband for being so patient and open minded on weeks like this.  Let's just say I have been a little crazy about this and analyzing things even more than usual.  He was not a huge fan of the Pasta Chili.  He hates tomatoes, but he ate it anyway.  He did like the Zoodles and Shrimp.  I was surprised how much like pasta it actually felt.

I try to eat 4 times a day.  Breakfast, Pre-Workout Snack, Lunch Post-Workout and Dinner.  This week I have added in a few more supplements.  A ProBiotic, a calcium chew, a milder iron supplement, a chewy daily vitamin and a pre-workout energy mix.  This is in addition to my B12, D3 and Alpha Lipoic Acid.  They are working because some of my blood work has come back and my Vitamin D Levels went from 15 to 38 (normal is 20-80) and my B12 levels went from 230 to 588 (normal 200-914).  My Ferritin levels, which measure your bodies ability to hold onto iron, have went from 22 to 32 in a year.  Normal range for that is 11-307.  

Along with those good results have come some questionable ones.  My TSH or Thyroid Stimulating Hormone came back at 3.24 which is right in the middle of the 0.34 to 5.60 range.  However, my T3 which is part of the thyroid system came back at 82 which is lower than the 87-178 range.  Also my urine test showed more protein that normal.  My number was 147 and the range should be less than 29.  This is the test that worries me.  It shows kidney damage and possible kidney disease.

As of right now, I feel like I am fighting with my body.  According to the doctors and all my research, I am doing everything right.  I am eating very healthy, keeping active, keeping low carb, getting plenty of water and taking all my vitamins.  This week I have been keeping under 2000 calories a day and working out.  On Monday morning I was 397.6 but Friday morning I was 399.6.  Can you see why I am super frustrated?  I have been working hard, cutting and I gained weight.  Needless to say, I am waiting to hear from my doctor to see what to do.  I was in tears all Friday morning.  My Mom finally calmed me down and told me I should stop dieting for a week because me being so stressed and upset just isn't worth it.  I am so happy with my progress and how I feel but I am also so depressed.  

If you have made it this far down the blog, THANK YOU!  I sometimes just need to get this shit written out so I can process it.  I will keep you all updated on my progress and what is in store for my health.

Weight Loss Journey: Discovering

Guys, I ran this week.  I didn't run far and it wasn't a fast pace but I ran.  Roger and I went for a walk on Tuesday after work down at this industrial park in town.  They have nice sidewalks and open areas without any businesses nearby.  The sidewalk is lined with street lights and fire hydrants.  I chose to run between every other set of street lights.  I'm not saying it was easy but I sure did enjoy it.  I haven't ran in years.  Another part of my workout that day, and something else I haven't done in years, was using a jump rope.  I also bought a skirt at Target, in a 3X.  It's been a week of rediscovering things.  Along this journey, I discover new things about food, exercise and my own body every week.  I'm 34 years old and thought I knew everything about myself.  Wrong-o.

If you ask any one of my family or friends, they will tell you I am not really a girly girl.  I wear make up maybe once a year and my hair is always in a ponytail.  I am a T-shirt and jeans girl.  But, as of late, I have been wearing make-up and doing my hair daily.  It really freaked my boss out.  He thought I was going on job interviews.  One night, I braided my hair in small braids after watching a YouTube tutorial on awesome beach waves.  It turned out a frizzy mess.  Check out that photo.

I have been on an absolute egg kick lately.  I get the Lucerne Best of the Egg-Original.  It's 99% egg whites with turmeric to make it yellow.  Half a cup has only 60 calories.  I've been making what I call, Green Eggs.  It's basically any green vegetables that I have and eggs.  Last week was zucchini, avocado and salad greens.  This week is spinach, avocado, broccoli and peas.  I love to top it with Sriracha.  This week, I also added some smoked salmon that my husband made.  It is so good and this breakfast is packed with vitamins, good fats and protein.  It keeps me full until after noon.

Another thing that seems to curb my appetite is coffee.  I have been cold brewing my own coffee at home.  Basically you just steep the ground coffee overnight and strain out the grounds.  It's easy and delicious.  Well, I ran out last week and decided maybe I didn't actually need it.  On the second day, I was so hungry.  I thought nothing of it until day 3 and day 4 where I could not control my appetite.  The next day was Friday and I stopped by my beloved Starbucks for a caffeine fix.  Well, that day, the hunger stopped.  I ate my breakfast and made it to lunch without wanting anything else.  So, I guess coffee and I are back together.

Finally, this last paragraph is where I usually tell you how much I have lost since my last blog.  I am sad to say I haven't.  I have hit another plateau.  Not sure the reason, I feel like I am doing exactly what I was before.  So on September first, I weighed in at 417, took all my measurements and then put the scale and measuring tape away.  I will not touch them for an entire month.  I was getting a little too obsessive and weighing myself daily.  But, I know I have gained a lot of muscle.  I can feel muscles in my arms and legs.  I have abs under my rolls.  I know because they are sore after certain workouts.  I joined a Facebook group a few weeks ago that showed me different exercises I could do and asked that the members participate by commenting, leaving photos and other stuff.  I actually won the contest the final week.  I am not giving up, nor am I discouraged.  It's just another time for me to discover a solution.

Weight Loss Journey: Nephew Adventures, Gym Etiquette and Meal Prep

A few weekends ago we had my nephew Logan over.  He is almost 5 and really energetic.  We decided to surprise him and take him to the beach on Saturday.  He had so much fun playing in the sand and at the playground we found.  He and I even walked through the Battery at Fort Columbia.  My only problem was he kept running off from me and it was freaking me out.  I am not up to 5 year old speed yet.

At the park, I decided to see if my skills were still up to par.  Nope!  I realized I could not hang for any more than a few seconds.  So I set a goal for myself to be able to do Monkey Bars again at some point.  I did climb the large toy in the center of the playground.  And while I was too afraid to do much else, it felt great to be up there.  I also clocked in 8 flights of stairs on my FitBit by going up and down.  If you think, because you are a Mom, you don't have time for a workout, you are wrong.  Just get out there and play with the kids.  Plus, swinging is so much fun!

I have been at Planet Fitness for 4 months now and have made a few observations I would like to share.  These are not be being judgmental, just things I see:
#1 - Get off your phone while you are working out.  Leave your phone in your locker and enjoy your workout.  I see people sitting on machines, texting or even talking.  It's rude to other people in the gym and there is no way you are focusing on your workout.
#2 - Light gray yoga pants are not a smart choice.  Just an observation but when you sweat, that color yoga pants changes color.  I felt bad for one woman.  It looked like she had wet herself.
#3 -  Make friends.  If, like me, you go to the gym at a certain time every day, it is likely that you see some of the same people.  Say hi, smile, be friendly.  You are both there for the same reason.

Through this journey I have spent many Sundays meal prepping.  Honestly, the biggest plus is that I can sleep in a bit.  My most recent set of prep included roasted vegetables (carrots, zucchini and broccoli), boiled chicken and quinoa.  I prefer to eat this kind of food for breakfast, having a morning snack at 11 and then lunch at 2:30 after my workout.  This particular week, my 11 am snack was the Kale Power Salad that I have talked about before and my 2:30 salad of greens, ground turkey and feta.  After the first day, I decided to modify the base meal and have a hot breakfast.

Here is exactly what was in each day's meal:
1.25 cups Roasted Vegetables, 1 cup boiled chicken thighs, 1 cup cooked quinoa (480 calories)
Day 1:  No Modification
Day 2:  Add 2 over easy eggs (add 147 calories)
Day 3:  Add 1 cup chicken stock (add 80 calories)
Day 4:  Add 1/2 cup egg substitute (add 62 calories)
Day 5:  Add 1/4 cup egg substitute and 1/4 cup mozzarella cheese (add 101 calories)
It was so good, healthy and filling.

From July 15th to August 15th, I only lost 6 lbs.  It was a rough month.  My weight loss has definitely slowed down.  In fact, I had not gained but I hadn't lost in over 2 weeks.  I did some research online, asked my fellow Blog to Lose ladies and contacted my nutritionist.  It turns out I haven't been eating enough.  I had been sticking to about 1800 calories and burning about 3800 in a day.  Well, that had slowed my metabolism and put my body into starvation mode.  So after talking to a few people, I upped my calories to 2300 to 2500 as my target.  After 2 days, I lost 3 lbs in 3 days.    I had just reset my body and my total loss is 87 lbs.  I am just 13 lbs from my 100 lb goal and 16 lbs from being under 400 lbs.

Weight Loss Journey: Coffee Epiphany, New Family Member and Meal Prep

When I started this journey, I immediately cut out every beverage but water and the occasional alcoholic drink.  This means I gave up my beloved coffee.  I gave up coffee because I can't drink it without cream and sugar and those can add a lot of calories.  Well, it dawned on me this week that I could add Vanilla Almond Milk.  I always have it on hand and it's only 20 calories for 1/4 of a cup.  So, I headed to Starbucks, my guiltiest of pleasures, and ordered a Venti Cold Brew Iced Coffee, black.  I had to sip a bit out, which was pretty bitter but gave me a jolt and then added in my Almond Milk.  I'm pretty sure I heard angels singing, but Miranda Lambert was also on the radio so I can't be sure.  It was glorious, delicious and my new favorite thing.  And it's only 45 calories.  Score!

My first day at the gym I decided the treadmill would be my safest bet.  I got on, situated myself and started the machine.  I started slow, at a 1 and then got it up to a 1.5.  I lasted 5 minutes.  And I was huffing after that five minutes.  Since then, I hadn't touched one.  That was almost 3 months ago, so last Tuesday I decided to give it another go.  I set my pace at 2 and was doing well, so I upped it to 2.5.  I ended up doing a total of 20 minutes, or 3/4 of a mile.  It was a real triumph for me.  After my treadmill, I got on the stationary bike and did 10 minutes, 4 of them at 90 rpms.  That 30 minute workout helped me burn 439 calories.  I did skip the gym Thursday and Friday though.  I had a really rough period this month.  I read a few places that exercising helps ease cramps and bleeding.  LIES I tell you....ALL LIES.

While perusing the inter webs, I came across an advertisement for the Kelso Longview Chamber of Commerce Color Dash.  It's a 5K event around the Three Rivers Mall that includes 4 color stations.  In no way am I ready for this kind of event but it got me thinking.  If I was going to do something like that, why not be a fun one like a color run?  Now, a 5K is just over 3 miles.  At my current pace, it would take me about 90 minutes.  My goal would be under 45 minutes.  That still is a pretty slow pace but I have about a year to work up to it.  Have any of you done a 5K or more?  How did you prepare?

We have a new addition to our Pink Elephant family.  My sister Kari had her third son on July 7th.  Leo Christopher weighed in at 10 lbs. 6 ozs. and was 22" long.  He is gorgeous, as were her other two.  I am especially excited about his birth date though.   My birthday is 5/5, Kari's is 9/9 so he fits right in the middle with 7/7.  Our friend Hollie and I threw her a Sip n' See on Saturday so family and friends could come over to the house and meet Leo without overwhelming them in the hospital.  As per usual, I made way too much food, but it was a nice relaxing afternoon with my favorite people.

After having intense period cravings, eating more than I should have and being in so much pain that I was barely able to function, I did manage to lose another 3 lbs.  I am down a total of 78, with 22 to go until my next major goal.  I have had a few people ask me how I am doing it and again I will say it is all in the mind and preparation.  I spend about an hour on Sundays prepping for the week.  This prep includes making a menu, making my shopping list and cooking anything that is needed.  This week, I didn't go shopping so I am eating out of my freezer.  I cooked up some turkey breakfast sausage for burritos and some chicken breast for salads.  Trust me, the time you spend prepping will save you three-fold during the week.  There is no, "I don't know what to make, what do you want?"  It's all laid out.  You know your schedule, if you are going to be home later one night, put something in the crock pot.  There are no excuses.  Dinner can take less than 15 minutes on most nights.