Monday, October 29, 2012

Update - Workout/Diet - Calorie Shifting

I was asked to do an update on the my newest exercise and diet routine.  Not sure exactly what kind of update was wanted, but here goes...

The first week and a half I lost 5 lbs.  That was really exciting!
Then we went on a little vacation, and I tried to keep up during that, but it was hard to know exactly how many calories things were.
Then we got back and although I was keeping to the calories eaten and the calories burned, I don't think it was super effective because I was counting simple exercises... for example, one day I counted burned calories from playing the piano.  That doesn't really work my body, you know.  Also, I had so many things going on in my day for a few weeks I'd eat barely anything in the morning/afternoon and then eat things later so get my calories in (not the best).

So, long story short, I'm still at that weight loss (haha, at least I haven't gained). 
I'm determined to get back on track.

But, I have found some fun workouts on Youtube and most days I do my Slim in 6 DVD (I forgot how much I liked this workout video).
From Youtube, I especially love these:
Leaner, Longer Legs (10 minutes)
Get Madonna's Arms (10 minutes)
I love that they're only 10 minutes.  Feel free to share any workouts you love.

The only thing is my workouts go from about 50 to 130 minutes a day and it's SUUUUUUPER hard to do with my kids.  While I usually enjoy working out, they make me loose motivation fast, then my workout probably isn't as effective.  I don't know why I think exercising is going to be a nice time where I actually get to do something for myself, by myself.  I seriously think this every evening or morning, but of course that never happens.  Haha.  There are so many interruptions and that's really frustrating.  I always feel good when the workout is over and happy I did it all the way through.   If my kids both slept through the night and pass 6:00, I'd wake up earlier.  But this is just the reality of it and so I need that much more determination (or support!... if you want to help encourage me :) )

I put up 3 recipes that I've enjoyed onto our food blog (I think there are cobwebs all over that blog's HTML).  I'll post more as I go.

So now it's week 5 (wow, that's sounds horrible thinking I've only lost 5 lbs)
and this is the weeks menu:



                1100 Calorie Day (Sun, Tues, Fri) – week 5

Breakfast –
Crunchy Pumpkin Ice Cream
1 scoop XANGO Protein Powder
2TB plain-canned pumpkin
½ cup skim milk
1 cup multigrain cold cereal
6 ice cubes

Combine and blend all ingredients except cold cereal to desired consistency. Stir in cold cereal.
 
Calories – 260

Snack –

Cottage Cheese Bowl
½ cup fat free cottage cheese
1/3 cup sliced red grapes
¼ banana, sliced
2 TB slivered almonds

Combine fruit and cottage cheese and sprinkle almonds on top
 
Calories – 187

Lunch

Apricot Sandwich
1
turkey bacon strips (30)
2 pieces multigrain bread, toasted (160)
1 tablespoons apricot jam(10)
1 ½ ounces thinly sliced deli peppered turkey (54)
 2 slices tomato(9)
 2 pieces leaf lettuce
1 slice reduced-fat Mozzarella cheese (20)
2 teaspoons Dijon mustard (10)

In small skillet, cook bacon over medium heat until crisp. Remove to paper towels to drain. Spread 1 toast slice with jam, 1 with mustard. Layer with turkey, bacon, tomato, lettuce and cheese.

 
Calories – 293

Snack
String Cheese – 80
Granola Bar – 90
 
Calories – 170

Dinner

Burrito
1 low-carb whole grain tortilla (80)
2oz chicken, cooked
2TB non-fat refried beans
2TB salsa
2TB mozzarella cheese
chopped lettuce and onions

Spread refried beans onto tortilla.  Layer with remaining ingredients and fold in ½.  Crisp burrito in frying pan.
 
Calories – 229

TOTAL CALORIES - 1139
SHOPPING LIST
(for 3 days)

*protein powder
*canned pumpkin
*milk (fat free)
*multigrain cereal
*cottage cheese (fat free) (1 ½ cups)
*grapes
*banana
*slivered almonds (6 TB)
*turkey bacon (3)
*wheat bread (6)
*apricot jam
* deli peppered turkey 1 ½ oz (3)
*tomato
*lettuce
*Sliced reduced fat mozzarella cheese (3)
*Dijon mustard
*string cheese (3)
*granola bars (3)
*whole grain tortillas (3)
*chicken (6 oz)
*fat free refried beans
*salsa
*Shredded mozzarella cheese
*onions
 



1700 Calorie Day (Mon, Thurs, Sat) – week 5
Breakfast
Hot Chocolate– 140 calories
2 packets of Oatmeal, w/ ½ cup milk – 325 Cal

Calories – 465

Snack –

Ranch dip and Veggies
1/3 cup fat free cottage cheese
1 tsp ranch powder (dressing mix)
12 whole grain crackers
8 baby carrots
8 cherry tomatoes
1/3 cucumber - sliced

Mix in ranch powder to cottage cheese.  Dip veggies and crackers into cottage cheese mixture.

Calories - 231

Lunch – Chicken Berry Salad
2 oz chicken, cooked
1/4 cup black beans
1/4 cup low fat cottage cheese
1/4 cup mixed berries
10 whole grain crackers
1 cup lettuce
1 cup spinach
1/3 cucumber
2 TB sweet mustard dressing

Cook chicken and chop veggies.  Place lettuce and spinach in large bowl.  Layer chicken, beans, cottage cheese, and berries.  Crush crackers and sprinkle on top.
Top with dressing.


Calories –
300

Dinner –
Hawaiian Pizza
1 low-carb whole grain pita pocket (100)
2 TB pizza sauce
8 zucchini slices
2 slices deli turkey
2 TB pineapple chunks
2 TB mozzarella cheese

Spread sauce on pita.  Layer other ingredients on top.  Bake at 375° for 15 minutes or until edges are crispy.

Calories –
272

Other Snacks
Full bag of popcorn – 250 calories
yogurt (90), ¾ cup orange juice (88) – 178 calories
 

Calories – 428
 

TOTAL CALORIES – 1696

SHOPPING LIST
(for 3 days)

*hot chocolate
*oatmeal (6 packs)
*milk
*cottage cheese (1 ¾ cup)
*ranch powder
*whole grain crackers (66)
*baby carrots (24)
*cherry tomatoes (24)
*cucumber (2)
*chicken (6 oz)
*black beans (3/4 cups)
*mixed berries (3/4 cups)
*lettuce (3 cups)
*spinach (3 cups)
*low-carb whole grain pita pocket (3)
*pizza sauce
 *zucchini (2)
*Deli turkey slices (6)
*pineapple chunks
*mozzarella cheese
*popcorn
*yogurt (3)
*orange juice

1400 Calorie Day (Wed) – week 5
MENU
Breakfast
Hot Chocolate– 140 calories
Special K Breakfast – 170 calories

Calories – 310

Snack
1 cup grapes – 129
gelatin – 5

Calories - 134

Lunch

Apricot Sandwich
2
turkey bacon strips (60)
2 pieces multigrain bread, toasted (160)
1 tablespoons apricot jam (10)
1 ½ ounces thinly sliced deli peppered turkey (54)
 2 slices tomato (9)
 2 pieces leaf lettuce
1 slice reduced-fat Swiss cheese (20)
2 teaspoons Dijon mustard (10)

In small skillet, cook bacon over medium heat until crisp. Remove to paper towels to drain. Spread 1 toast slice with jam, 1 with mustard. Layer with turkey, bacon, tomato, lettuce and cheese.

Calories – 323


Dinner
Healthy Choice – Microwavable Meal – 300
Healthy Choice – Dessert – 100

Calories – 400

Snacks
3 pieces of candy – 135 (butterfinger) to 150 (crunch)
yogurt – 90

Calories – 248

TOTAL CALORIES -- 1415
SHOPPING LIST
(for 1 day)

*hot chocolate
*Special K breakfast
*grapes
*gelatin
*turkey bacon (2)
*wheat bread (2)
*apricot jam
*Deli peppered turkey 1 ½ oz
*tomato
*lettuce
*Sliced reduced –fat Swiss Cheese
*Dijon mustard
* Healthy Choice – Microwavable Meal – 300
*Dessert – 100
*candy (crunch, butterfinger baby ruth pack)
*yogurt



You see how I added some candy in that last menu?  I knew I wouldn't be able to resist some Halloween candy. I'm not sure why the 1700 day went wonky, but I couldn't fix all those spaces.  Strange. 
Anyway, I think that's it for an update.  Let me know if you have any questions.

Thursday, October 25, 2012

If you care...

I'm not sure if people care, but in case you do, I added a little feed to my Oh Dani Girl blog over to the right.  Now you can see when I update that blog.  (Or, of course, you can add that blog to your own blog feed)

I've done a little bit with the blog and Etsy shop as of late, so check them both out if you'd like.
I also have some other things in the works right now too. :)

Wednesday, October 10, 2012

First Sale

So remember when I mentioned I started a little side business and then didn't do much with it? 
That's ok. I figured you didn't. 

But, that is what I did (well to say I didn't do much with it isn't entirely true. I probably announced the boutique too early because I then spent a long amount of time doing a bunch of organizing... trying to figure out exactly what I wanted to make, what materials go into making each item, then what exactly it would cost to make each item, and finally putting all that info into a big white binder....after that I slacked off).

Anywho... I was contacted and made our very first sale!
I posted about it HERE

Monday, October 1, 2012

Calorie Shifting - Here we go again

Happy October everyone!  I'm so excited for the upcoming seasons!
Has it really been almost 2 months since I last posted.  Is it just me that has been slacking?  I feel like everyone Facebooks more...

Anyway, I've been trying for the last little bit to try to find a diet plans that works for me.  I'm sure I'm not the only one, but it's actually been a little emotional for me because I'm tired of this post pregnancy body, but I can't seem to stick to any of the "diets" I try. (I say "diets" because I'm trying to find a diet that is actually more of a life change rather than a quick diet) 
I'm not sure what my deal is exactly... Though, in a nutshell, I do know that I've been super tired lately and then in-turn lack motivation.

Well, today I started a new diet plan that I'm excited to jump into!  One that I think I'll do much better at sticking with. 
I am one to do a lot of research and get really organized before I start something (or buy something). And after recently starting a diet and then ending it before you could say... well just about anything, I asked for advice on Facebook.   I had a really hard time with the fact that I quit so soon (I had such a hard time eating so much chicken and eggs... which is basically all you eat along with a ton of veggies... I was fine with those) On Facebook, I asked if other people had trouble with the food and what they did.  That diet program (which was based from a book) has a separate recipe book that was suggested to me by a friend of a friend.  As I was looking into the recipe book online, I randomly came across some info on Calorie Shifting (or calorie zig-zagging).

HOW I UNDERSTAND CALORIE SHIFTING ~
So the idea of calorie shifting is that you don't count calories in a way that every day you stick to 1400 calories (or whatever your limit is). When eating the same amount of calories each day, your body gets used to how many calories it needs to burn and adjusts to burning that many only.  If you eat 1000 calories every day your body will get used to burning just 1000 calories and eventually sort of plateaus. I guess it takes your body a few days to recognize adjustments so if you keep changing up your calorie intake, you confuse your body with how many calories it needs to burn and it goes into fat burning mode... so they say.  (This is similar to muscle confusion, if you're familiar with that)

HOW TO DO IT~
So, as I can tell, there is no set plan on how to do it.  Basically you have a caloric goal (say 1400). So your weekly calorie average is that caloric goal, but your daily caloric intake is different. You can easily make up your own plan by taking what your daily calorie goal is, eating that once a week, and then eating, say 300 higher and 300 lower for 3 days a week each. Just work it out so your average is still the same as if you'd eaten the same number of calories every day.  (Some people eat 500 lower and higher)

So eating...
1100 calories on Sunday
1700 calories on Monday
1100 calories on Tuesday
1400 calories on Wednesday
1700 calories on Thursday
1100 calories on Friday
1700 calories on Saturday

Equals 9800 calories for the week
But averages out to 1400 a day

I found out that about 1900 calories is how many calories my body needs to eat and burn in order to keep my current weight.  But because I don't want to keep my current weight, I need to consume fewer calories total.  Does that make sense?... I don't explain things very well sometimes.

I decided to make my caloric average 1400 calories.  1900 - 1400 = 500.  So, I'd be 500 calories fewer a day with taking 1400 calories/day (on average).  If I burn another 250 calories a day with exercise, I'll be burning 750 calories a day on average.   

Side note: Did you know that 1 pound of fat is equal to 3500? (I always thought it was 2500!) So for every 3500 calories you burn you lose a pound of fat.

So, burning 750 calories a day x 7 days a week = 5250 calories burned in a week. 
That is equal to 1 1/2lbs lost a week. 

I knew, when picking out a weekly menu, I needed to start slow and easy for me.  (Don't judge).  I wanted to pick out foods that I already eat or that would be super easy to do.  I know as I get more used to this diet plan and routine I'll introduce more recipes and less pre-made meals.  I just don't want to overwhelm myself again and quit... I know I'm pathetic.  We'll see how this works.

Below are examples of the charts and calendar I made up to help me stay organized.  They are going on my refridgerator.  (I also downloaded the free app Lose It, and I love it... look it up (Thanks Nicki!))

To help me stay motivated I asked Tyler if I could do a weekly reward system.  So, if I stick to my calories and eat right for a week I earn $10, if I burn at least 250 calories a day with exercise I earn $5... so each week I can earn a total of $15 (that's what works for me).  I'm going to be putting this money in a container of some sort and hopefully save it for when I need to buy new clothes when I reach my goal weight..  Although, if I desire, I can take out money whenever.

I made this calendar to help me keep track and earn my rewards.  I picked a few exercises that I can do daily and I wrote down how many calories it burns in how many minutes... those are listed at the bottom.  (I used http://www.healthstatus.com/calculate/cbc to figure them out... there are a ton more options)  There is a colored bullet representing an exercise and as I do them, I'll mark them off on the calendar with a coordinating marker (like the example below)  I'll put an "x" in the box next to the colors, if I burned at least 250 calories that day and I'll put an "x" in the box next to the calories, if I ate that many calories that day.  Depending on whether or not I reach my goal each week, I will write $0, $5, or $15 in the "GOAL" box on the right.
These are the menus for each of my 1100, 1400, and 1700 calorie days.  I decided to keep to the same basic menu... all my 1100's are the same and all my 1700's are the same; just to make it easier.  I do have different prepared meals picked out for each day and different yogurts and such, though.

A lot of days I feel like I can't get much done with my two kids around and with them being so young, so this plan is a good stepping stone for me, at this point..  When I feel more comfortable with this minimal routine I'll add more challenging/time consuming exercises and different foods.

Today is the first day, and so far so good, haha. :)