Food and Me

Hello!  Let's talk about food.

I love food.  It's a huge source of happiness and satisfaction for me, and it's how I like to spend time with people: cooking and eating.  It's also something I didn't know much about until after college.  I used to eat things solely because they were delicious.  Now I eat things that are good for me and delicious.

I've been fascinated recently about the origins of our food.  It started a couple years ago when I read a book called My Year of Meats.  It's technically fiction, but I am inclined to believe that the portion about cattle farming is pretty accurate to real life.  It really got me thinking about the quality of food I want to be putting in my body.  Well worth a read.

Then Andrew and I watched Food, Inc., a documentary as well as a book, on one of our stay-in date nights.  I still get chills about it and am extremely wary of ground meat and fast food joints.

Fast forward through more research and enlightenment, and I am more into being selective about the ingredients in my food than ever before, more into portion control and monitoring (hey - I know better than anyone it can get away from you!) and generally being more mindful.

It's a long time in coming, but better late than never!  Recently I lost about 18 pounds, and while most people who know me would say it's because I'm running so much -and yes, that's part of it- the real reason I was able to shed the weight was my new consciousness of food.  I don't diet - I'm not grudgingly eating salads every night or trying to get by on nothing but raw vegetables.  Instead, I'm just paying more attention, and it's paying off.  You bet your sweet ass I'm going to Brave Horse Tavern for a pretzel whenever I feel like it!  When I tell people this, they want to know what I eat on a regular basis.  So, I took a picture and now I'm going to tell you about it.

I love bread.  I'm not cutting it out.  I'm also not cutting out cheese.  In fact, I eat bread and cheese nearly every day.  Establishing a sustainable way of eating is more important than cutting out things just for the sake of losing weight.  If suddenly avoiding beer or cheese is the way you plan to lose ten pounds (and don't get me wrong - you will! easily, too!), well, get ready to gain it all back later when you're not feeling so gung-ho about the diet. Take it from a lady who knows.

A fantastic no-fuss dinner for me might be this:

• homemade whole wheat pita, which I throw on my George Forman to warm up
• an ounce of soft goat cheese
• five or so cherry tomatoes cut in half
• a zucchini sauteed in a teaspoon of extra virgin olive oil and sprinkled  with a little salt and pepper

It's filling, fresh, and delicious, but not heavy.  For you carnivores out there who might say you wouldn't feel like you're getting enough protein without meat , is twelve grams enough?  That's right. Might not seem like it, but meat isn't your only source of protein.  Meat is delicious, but it's not essential and I don't feel the need to make sure it makes its way into every meal.  I am not saying meat makes a person fat - I'm just saying that paying attention to the ingredients you choose opens up a lot more culinary possibilities in getting the nutrients you need rather than relying on meat as your protein crutch.  And no, you're not going to be hungry later in the evening after you eat this dinner because you just had 12 grams of protein and 6 grams of fiber.  You're set.

Makin' Bread

Recently, I've become hyper-vigilant about the ingredients in my food.  Since Lustig struck a panic in me, I've been suspicious of everything I eat.  The most recent development?  My favorite whole wheat sandwich bread is not as innocent as it looks.  I love the 90 calorie serving size, but I looked closer at the ingredient list and I'm pretty sure at least a quarter of those things listed are preservatives.  Conclusion: nope; I'm out.

More specifically, I'm baking my own bread from here on out.  There's something to be said for making everything from scratch: you know what's in your food.

There are a lot of reasons to bake my own bread, and not really any reasons not to.  Andrew's parents gave us a bread machine a couple years ago so there is literally no work on my part, unless you count scooping the ingredients into the baking bucket and pushing a button.  I just have to be willing to wait 5 hours for the magic to take place.

It's just one more step in my journey to living healthier.

Healthy Breakfast - Best Ever Granola

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This post comes to you today as the inspiration of two girlfriends of mine who make eating well a priority.  Koriann of Rain City Kitchen makes all of her friends holiday baskets of treats each Christmas and this past year she included her home made granola that has all of us salivating at its mere mention.  When I ran out last month, I asked if she'd share her recipe, which she generously handed over.  It's fantastically delicious as is, but lately I've been hooked on the recipes and articles posted by my friend Kathy of Nutrition Nerds, so I thought I'd see if I could make  a version that subbed in honey, agave nectar, and maple extract in place of the sugar and syrup, and organic coconut oil in place of canola oil.  It was a total success.  I want to eat this nonstop, which may detract from its healthiness if it's the demise of my will power and portion control.

Ingredients

• 2 cups old fashioned oats
• 1/2 cup pecan halves
• 1/2 cup unsweetened shredded coconut
• 1/2 cup agave nectar
• 1/4 cup honey
• 2 Tbsp organic coconut oil, melted
• 1/2 tsp kosher salt
• 1 Tbsp maple extract

Directions

Mix dry ingredients together and wet ingredients together, then combine, and bake on a parchment lined baking pan (with sides!) at 275 for 40 minutes, stirring at each of the three 10 min marks. Let cool completely and store in an airtight container.

As Koriann recommends, it tastes great with yogurt or milk (I prefer plain greek yogurt sweetened with a teaspoon of agave nectar), and as Kathy (who has her own granola recipe) warns, this will indeed make your entire house smell amazing.

More Milestones

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As I was on the treadmill yesterday, I pumped the speed up until I hit my stride, and noticed I was easily running a 9-minute mile.  This isn't a race-winning speed, by any terms, but what it means is I have shaved an entire minute off my average mile pace in just three months. I was thinking about how far I've come in just about three months, and it really humbles me.  I've rediscovered running, given my diet an overhaul, and gotten my weight down to what it was when I was 19.

Yesterday I was excited to report that I was at my weight-loss halfway point from the goal I set at the first of the year, but what I didn't remember until later is, I have actually lost thirty pounds from my very heaviest in 2006. It was not a great time for me; I hated my job, drinking cocktails like it was my last night on earth, not making exercise a priority, and I was busting the seams of my size 14 clothes.

Today my life seems to be a complete 180, and though I abandoned a career path that seemed like a fast track to success, I have made peace with it knowing that allowing myself to step back and let my career flounder in my 20s was ultimately the right decision for my own happiness, sense of self-worth, and personal empowerment.  I knew that the field I was in was actually a toxic element in my life and choosing me over my job was what I had to do.

Saying that out loud feels like a deep breath of fresh air.  Thanks for letting me share with you.

Coffee Revamp

I finally figured out how to help myself out with my coffee situation.  For many years now I have been addicted to hazelnut flavored Coffee Mate.  It is just so delicious.  I know it's not good for me, especially in the quantities I have been enjoying it.  Well, I'm changing my ways.

Here's my new coffee off choice:

6 oz hazelnut flavored coffee made in my mini french press
1/4 cup 1% organic milk
1 tsp agave nectar

It's only 56 calories in an entire mug, as opposed to an 8-oz short lowfat latte with no syrup from Starbucks, which is 110 calories (still not bad) and there's nothing on the label you can't pronounce.  I really enjoyed it this morning and I think I'm on to something.

Progress Update

When I started this journey thirteen months ago, I thought I'd have accomplished my goal and moved on by now, but it has proven to be a longer process than I originally expected.  I went on vacations, I enjoyed the holidays, and even took a couple wine tasting classes.  My weight went up and down and I barely blinked.  In all honesty, fitness slipped from being my primary focus.

As I mentioned before, Hawaii was my turning point.  As I began on my new journey during that vacation, I had a conversation that really helped me solidify my renewed effort to work out and be healthier.  Andrew and I were lazing around in our room in the condo talking about work and life goals, and I asked him, "do you think I could lose thirty pounds?"  Without hesitating, he said, "yes."  It felt good to have someone support me immediately.  He didn't bring up obstacles or question whether or not my number was realistic, he just told me I could do it.  Other successful people whom I admire have referenced the constant support of a partner or spouse when they decided to take on new things throughout the course of their careers, and I feel lucky that I have that support in my own life. 

Even if I'm over-reaching, having a cheerleader who believes I can do it is a huge motivating factor.  I realized I don't need to set "safe" goals that I know I can accomplish.  Why not try for something I've never done before?  I decided to set loftier goals for myself, and make it a priority.  I can run more miles, I can set a lower goal weight, and I can have a six-pack.  I can do it.

Right now I'm the lowest weight I've been in a couple years and I'm determined to continue tipping that scale and increase my strength.  I can and I will.

Checking In Before the Weekend

Every winter Andrew and I schedule the Broncos v. Zags games as date nights, drumming up our Alma Mater rivalry for some good old-fashioned competitive fun.  We'll go out to a sports bar, order beers and nachos, and trash talk throughout the game.  This year, we've started doing it a little differently: sofa seats.  We've decided to forgo the bar and recreate it in our "home theater."  Andrew streams the game on our luxurious 24-inch television, and I handle dinner.  We decided to go with sports bar type food in the spirit of the event (burgers and beer), but I'm working really hard to stay on track and Andrew's being supportive, so we changed it up a bit.

Dinner was black bean turkey burgers on whole wheat bageleans with pepper jack cheese, avocado, lettuce, and tomato.  I also picked up honey mustard pretzel bites (one of my favorite snacks) and some bud light.  The burger ended up being giant, and in its entirety was only 490 calories.  I had some pretzels and a single beer, which brought my daily total above what my recommended net intake is (if you're trying to lose 2 lbs a week), so after the game, I powered out a Jillian Michaels six-pack workout.  It's hard after a beer, man!  But I did it, and I didn't puke.  Go me.

I am pleased to say, last night my Broncos kicked Andrew's Zags' asses 85 to 71.  This is a huge upset, because it's always been the other way around since we started dating almost five years ago.  I'll admit:  I gloated.  A lot.

Aloha and Happy New Year!

I seem to have a bad habit of falling off the radar for lengthy episodes.  Work got crazy, my class (wine sensory evaluation) took up a good chunk of free time, and mixed in there was my social life and the holidays.  In any case, my apologies.

The day after christmas I got on a plane with the in-laws bound for the Big Island of Hawaii.  It was a much needed, much appreciated break from the damp and gloom of Seattle winters.  Initially, I had planned to do what I like doing best on vacation: read by the pool, drink afternoon cocktails, and, with a few exploration adventures mixed in, relax with the family.  And I did.  

I brought my running shoes with the plan that I'd get in at least a couple runs a week while taking it easy.  When I got to Hawaii, however, something took over.  It started innocently enough.  I got up early that first morning because of the time change from Seattle to the islands and decided to hit the pavement for an easy run.  It felt great.  I wanted more.

I made a decision to start out each day with a run.  I snapped a picture during my workout, sending it to my running buddy who gets on my back if he thinks I'm slacking off (I love you, Wade!), and I realized this might be a good way of keeping me honest in my commitment to run every morning.  It worked.  Every day I sent home a different picture titled: view from my run. occasionally also forwarding it to family members, or various friends in Seattle, but when palm trees are involved it's hard not to seem like I was bragging - just sharing!  Promise!

In addition to getting up and sweating each day, I was also having a good time deciding what snapshot would be representative of my chosen route.  By the end of the vacation, not only did I have bragging rights for sticking to my fitness commitment, but I have a great photo-diary of the experience.

We stayed in a resort complex known as Mauna Lani.  Several individual hotel and condo compounds make up Mauna Lani.  This is the entrance from the highway.

Our particular development was called the Golf Villas, which were surrounded by a golf course, as were all the other resorts.  I'd gotten up late this day and it was already pretty sunny and hot when I got started.

(3 mi run on the first day)

I liked to get started early and be out the door before 6:30 am.  Before 6:30 it was really too dark, and as the sun was rising, the temperature was perfect.  Usually by the time I got back it was in the low 80s and I had broken a good sweat. 

(4 mi run on the second day)

Often, I left closer to 7:30am.  The temperature was still pretty good and the wind in the mornings kept it feeling relatively cool.  This is the road leaving the Golf Villas.  

(4 mi run on the third day)

All the roads and even highways were designed with giant shoulders to accommodate bikers, runners, and golf carts.  This is an extremely active resort area and I rarely had the road to myself unless I got up before daybreak.  I actually really loved greeting all the other runners and bikers I passed.

(4 mi run on the fourth day)

The resort was built right overtop of what looked at first glance like barren lava fields.  Nothing grows here.  There's no soil for seeds to root into, so the rock stretches on and on.  It grew on me and I found it very beautiful by the end of the trip.  From what I could tell, this was the home of lots of birds, geckos, and mongoose.  Probably a few bugs too, but I never checked.

(4.2 mi run the fifth day)

I love the contrast of the lava fields and the palm trees that were planted at the resort.

(4.5 mi run on the sixth day)

All along the highway, people had brought up white coral rocks and written their names or messages with them.  I'd been admiring the shark for several days --it was right across the highway from our resort gates-- but by the time I had decided to run up there with my camera, someone had ruined it by writing ESTEP inside the shark.  I was annoyed, but at least the outline was still there.

(5.5 mi run on the seventh day)

 This was a common view from my runs.  No matter where I went in Mauna Lani, I was next to a golf course.  At night we were allowed to walk on the golf course, but during the day we had to yield to golfers.

(2 mi run on the eighth day - my "off" day)

 

I decided I liked the run up to the shark - the distance was right and there was a long hill up to the halfway-point, so you really felt the burn in your legs and lungs.  When I got to the shark the second time, to my delight, someone else had been annoyed by the defacement of the shark and had the cojones to scatter the stones.  I snapped a second picture.

(5.5 mi run on the ninth day)

There's a petroglyph park next to a beautiful lavarock and coral beach within Mauna Lani that we'd gone to one afternoon. It was only a few miles from our condo.  I decided to run that direction for 25 minutes one morning to see if I made it.  Almost.  I got about a half a mile away, and stopped to stretch at a golf cart crossing sign.  This picture doesn't do it justice, but you can see the waves of the Pacific Ocean crashing against the rocks from where I was standing.

(5 mi run on the tenth day)

The next morning I new I wanted to increase my mileage, so I ran the route again, hoping to make it all the way to the end within 30 minutes.  My stopwatch alarm went off 50 feet from the beach.  Fantastic!  All those white rocks are sunbleached pieces of coral that have washed up.

(6 mi run on the eleventh day) 

That same day we made a stop at Costco to pick up some macadamia nuts to take home to my parents and co-workers.  While we were there we found some awesome athletic clothes and I was so excited about them, I immediately went for a second run when we got home.  This picture does not do justice to the sunset I witnessed.  It was absolutely beautiful.

(3 mi run on the evening of the eleventh day - yep, that's a total of 9 mi that day)

This might be my favorite shot of the entire trip.  It was also taken on my 3 mi twilight run.

 I ran the route to the beach again the next day and got a closeup of the lava and coral that covered the beach.  I also did a few push-ups and planks while I was there.

(6 mi run on the twelfth day)

 My final Hawaiian run was on the day we left.  I had packed the night before and got up extra early so I could fit it in.  I left the house just after 6am and started my run in the pitch black, watching the sun slowly come up from behind the mountain as I ran down the road toward it.  It was glorious.

(5 mi run on the thirteenth day)

It was a great project and I plan to carry through with this momentum into my daily routine.  Hawaii was really good for me, and I made some goals about habits to break and habits to make.  More fresh fruit, fewer starches, smaller portions, drinking more water, and cutting back on wine will all be worked into my habits this year.  Diligence and commitment.  I have been doing a decent job taking care of my body, but I want to be diligent and committed about doing a good job - maybe even a great job.

Coffeemate and a Check-In

This morning I woke up and I was a little sore, undoubtedly from yesterday's spill.  I don't feel like running today.  I'm not gonna.  I'm tired and my ribs/everything hurts.  I feel like it's hurting more as the day progresses.

Today is day-two without Coffeemate, and so far I'm not really missing it.  My co-worker Jeff calls it "white death."  I have to admit, that was part of my decision (maybe the nail in the coffin) to give it up.  I think I might be able to go cold turkey, but I'm not going to commit to that route just yet.  I think I need a full week of success before I call it out as a sustainable goal.

So I've been getting Jillian Michaels' e-newsletter, and one of her articles was How to Take Off Those Last 10 Pounds.  Her advice is simple, direct, and not at all what I want to do.  But I'm going to try... at least a little.  I drink plenty of water and I work out (but I guess I could more), and I try to stay away from processed foods, but the drinking and the salting are where I definitely over-indulge.  I am going to try really hard over the next several weeks to cut down on both A LOT and see how I feel.  I typically eat about twice the recommended sodium in a day, so this will be an interesting experiment.

Group Training

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This morning was my second time at the early morning step n sculpt class.  I love a good morning work out with other ladies who are going through the same hell and making it fun.  It reminded me of the summer in college when Katie and I dressed up in short shorts, knee socks, sweat bands, and shirts we made that said "Jane's Team."  Fonda, of course.

I'm feeling really good about this.

Yesterday:

Total Calories: 2048

Net Calories: 1524 (57 over)

H2O Intake: 32 oz

Total Exercise: 90 min

Cardio: 60 min

Regrets and Regressions

The past week has been one long over-indulgence and disregard for what I know is good for me.  in addition to enjoying the culinary side of life in excess, I ignored my promise to my body to stop eating wheat products.  When I stepped on the scale a few days ago I confirmed what I already knew: much of my hard work was undone.  I was even chided by my wii fit, not that I didn't deserve it.  You can see how puffy I am in the picture; most of it is due to wheat consumption.  I regret my absence of will-power and lack of determination to stay on track, and the way my body felt as a result, but we're here to admit our mistakes and move on to focus on positive progress, so let's look ahead.

Sunday evening I paid for what I've done with a long walk in my neighborhood, and then vowed to do better the next day.  I did.  I got some brisk, low-impact exercise in at lunch, skipped snacks and sweets, drank no empty calories, and had a lovely (gluten-free, thankfully) sushi dinner.  I feel a whole lot better today.

Yesterday:

Total Calories: 1627

Net Calories: 1424 (45 under)

H2O Intake: 40 oz

Total Exercise: 45 min

Cardio: 0 min

The Power of NO

I haven't been really losing weight at the rate I'd like to, and I have a ways to go.  I know a big part of the reason is I've been too lax on my indulgences, so today I practiced my ability to say no.  So far today, I've said no to girl scout cookies, cheese (and you know how tough that is for me!), and cream and sugar in my coffee.

Rather than feeling deprived, I feel strong and in control.  I'm proud of being able to choose my long term goal over immediate satisfaction.  It's not always easy for me.  And because I was able to deny those midday indulgences and go to the gym, I can enjoy a glass or two of wine this evening, absolutely guilt free.  Folks, I've just traded up.

snacked.

 

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So I come back from lunch today, and someone is walking toward the front desk with a giant basket full of little chip bags.  I'm like, "no thanks, I just ate."  Wait, no; I didn't say that.  What I really said was, "Snacks!  AWESOME!"  Then I visualized the bikini bod.  Then I grabbed a bag and read the nutritional info: 100 calories per bag?? Well done, team!  Now I am all for finding a healthier, lower-cal alternative, like an apple for 50 calories, but sometimes nothing will do but salty, crunchy chips covered in a delicious powder, in which case this is the healthier alternative.  A typical (smaller) bag of Tim's Cascade tater chips will get you at about 140 calories and has a lot more fat.  I was intrigued, so I did some field research right then and there.

Anyone ever had popchips? They're new to me!  I was a little wary when I read the package: "never fried, never baked."  Then what the hell are they??  More of an explanation on the back reveals they are hit with heat and pressure (I'm imagining the espresso process, minus water) and "pop!"  Whatever the case, these little suckers are delicious.  I am currently enjoying the salt and pepper flavor.  Secretly stashed in my desk drawer are cheddar and bbq flavors. Ok, sea salt and vinegar too.

So I'm munchin' away, and my FedEx Ground guy comes in to make a delivery and gets all excited about popchips. "they're THE best chips EVER!" he says to me.  Too true.  I want to eat another flavor, but  I am visualizing the bikini bod and have decided I can wait until tomorrow.

You missed me, didn't you?

Hi y'all!
I'm the worst blogger ever, sorry Monica. Here's my check-in.
I seem to be down a few pounds - haven't really noticed it in my clothes yet but both scales at my house agree I'm lighter than before. The bathroom scale, a $20 Fred Meyer purchase, is about 5 lbs meaner than the Wii scale, so that's what I'm going by, especially since the Wii is on carpet.
I've been too busy (ok, lazy) to work out much, but I have been making much better food choices. They're little tweaks, but it's just something I have to be conscious of and I can do it. I've cut out all fast food (you would be so proud of me if you knew how many times I've driven by Dick's with CASH on me recently, and didn't even consider stopping), most junk food (a bag of doritos has been languishing in my desk drawer, and they're nacho cheese, so it's not like I hate them), and haven't had any sodas except for my beloved diet coke. I have been keeping it to one or two drinks in an evening, if any, and choosing foods with more fiber and protein. I'm also just trying to eat more fruit and veg - I love them but I'm usually just too lazy to cook them. Really, I'm super effing lazy.
Next step is to build some muscle so I can burn fat better - and tone up the arms and abs.