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Downingtown Nutrition & Weight Management Center

Sunday, February 21, 2010

9 weeks to goal weight

9 weeks seems so far away! My goal weight is coming quickly around the corner (as is Spring!) and it feels like I'm chipping away slowly at it. I'm working hard at all my diet and exercise goals....okay that was a lie. I was VERY bad over the weekend. Chinese food, including chicken fried rice (I think I saw some vegetables in it) and Chewy Sprees. Was it worth it? NO! I could have had ordered the veggies in the brown sauce and had a smaller portion of the chicken fried rice. It would have saved me over 300 calories! Sunday was spent working off the silly food choices I made so now I'm back in calorie deficit. Why did I make those choices? Poor planning on Friday night and Sunday I skipped breakfast and that lead to me craving sugar. Why did I skip breakfast? Poor planning again! To the grocery store this week so I'm better planned!

By the way, I saved over $200 at the grocery store this week! Score on budget shopping! Eating less meats, more beans, and having planned leftovers has really made a difference. What I'm I saving towards.......small goal a swing set for my little ones, big goal a beach house (that's a lot of beans:)


The Dieting Dietitan

Wednesday, February 17, 2010

Bump in the road

Unbelievable! I've managed to be the same weight at my weekly weigh in as the week before! It's so frustrating especially since I know I'm doing everything correctly. I just have to remind myself that plateauing in weight loss is common and my next weigh in will be better. Until then I'll keep on moving and eating balanced.

This past weekend we celebrated a little one's birthday and yes it was filled with cake, soda, BBQ pulled pork sandwiches, meatball sandwiches and chips. I struggle with not offering any "junk" foods, but know its a party and I have to give in a little. My compromise? Offering diet sodas, bottled waters, a fantastic salad that was a meal in itself and a veggie and fruit tray. I loaded up on the veggies and fruits and had 1/2 a BBQ pork sandwich. Interesting I noticed many other attendees going for the healthy items, (people who don't normally go for those things), and there were no left overs of the veggies and fruit! So when the healthy food is made available people will eat it. The same is true for the unhealthy food, if it's out, you will eat it! It is possible to have a festive event and eat healthy, even if it means you have to bring your own dish. Another successful week for me even if I didn't lose any weight...because I didn't gain any weight either!


The Dietitian Dietitian

P.S. Thank goodness all this snow is melting and our routines are back!

Sunday, February 7, 2010

Stuck in the house AGAIN

I knew the storm was coming and I'd be stuck in the house all weekend so I purposely made sure only healthy food and snacks were in the house. I was doing well until boredom and possibly postpartum hormones struck.....I wanted chocolate. I tore through our cabinets and found some sugar free chocolate jello pudding. SCORE! I made it with nonfat skim milk, put sliced bananas on top and divided into 1/4 cup size portions. IT WAS AWESOME! Even the hubby (whom normally turns his nose up to anything sugar free, said it was delightful). So there you go..thank you Jello for saving my diet and my waistline when I had cabin fever.

In one of my weight management classes that I teach, a trainer taught us how to aerobically exercise...correctly. Using the Borg Rating of Perceived Exertion (RPE) Scale, one can rate the level of perception of exertion. This basically means how tough and strenuous the exercise feels to you while working out . The RPE Scale does give you a good sense of intensity of your level of exercise and you can use the scale to determine if you need to speed up or slow down your activity level. The scale goes from 6 to 20, with 6 meaning "no exertion at all" and 20 means "max. exertion". To see where you are on your exercise routine go to Hey if you are going to work out, make the most effective workout you can so you can lose the maximum amount of calories.

Take home lessons for the week:

1) I need to switch up my exercise routine or my body and muscles will get use to the routine. No treadmill everyday! Switch off to the elliptical next week and increase the intensity. Check my RPE when working out to see if I am getting the most out of my workout.

2) Keep the high calorie, high fat foods out of the house......especially if there is a blizzard coming!

3) Modify recipes. Really any recipe can be altered to make it healthy. Check out this one at Replace the chicken with the 95% lean, (or leaner if you can find it), ground turkey, decrease the amount of ground meat in half and double the peppers! Voila! Less calories and fat and more fiber, potassium and vitamin C. YUM! Perfect in the crock pot too. Just brown the turkey using a non stick pan and a canola or olive oil spray. Place all ingredients including the browned turkey in the crock pot on high for 4 hours. Nice when you are snowed in!

Off to the gym for a nice long cardio session on the treadmill.


The Dieting Dietitian