This past month has been quite the adventure for me! I've done an extensive amount of traveling and had many opportunities to dine out. Unfortunately, I have not balanced my activity levels with my eating intake. As a result, I have gained about 8pounds (in 1 month)! I am disappointed in myself as I have been working really hard, just to blow it in 1 month. The situation I'm in reminds how easy it is to get off track of being healthy, especially when your routine is disrupted. The worst part is I knew I was gaining weight, but when I read the menu of a new restaurant, my mouth salivated over vanilla crusted mahi mahi with lightly pan fried spinach and potatoes, fried tropical calamari, Baja fish tacos, mango shrimp, every wine you can imagine, and flat bread pizzas in real brick ovens. So yes indulged in appetizers (a few too many of these), entrees (the entire dish plus a few bites from everyone elses), drinks, and snacks (lots of trail mix, crackers and cheese). So I gave in. Too be honest, I still went for walks and did a 15 to 20 minute core and strength training routine. I didn't over do it on desserts either. I just REALLY enjoyed my meals, which goes to show how easy it is to go over your calorie needs for the day! Sticking to portion size really makes the difference in controlling your calories. So what (or who) kicked me in the head to make me aware of my actions? Well, this week I was with 2 people that know me well and are very honest with me, my brother and my close colleague. My brother says what's up with the tire, as he points to my belly. Okay that made me feel bad about myself. The next day, my colleague says wow I haven't seen you with a belly like that since you had a baby! Okay now I really feel bad about myself and embarrassed. Hello aren't I the food and weight loss expert and I have a "tire"? So thanks to some honest and loving criticism I'm back on track (still not on routine yet....still traveling). Sneakers and workout gear (including rubber bands, I can use them in the hotel room) are in my bag. I'm going to encourage my colleagues to walk with me and discourage dessert so I have some buddies in this process. And the food journal is back! I'm writing everything I eat and drink down in a little book with the portion sizes. It has made a difference and held me back from that extra evening snack (which of course is where many of my extra calories come from!).
People carry their weight gain in different places: butts, hips, chest (Hi can I have some here too!), thighs, face, and belly. In reality, weight is distributed evenly it's just where you notice it the most. In my case I look like I'm 5 months pregnant. So back in the game and getting rid of that tire! Thanks to my family and friends for some tough love and snapping me back in reality. I highly suggest surrounding yourself with people who can tell you like it is!
P.S. Love you Terry and Shawn!
Cheers,
The Dieting Dietitian
Wednesday, March 9, 2011
Saturday, February 5, 2011
Join us for Wellness Wednesdays
NEW! Join us for Wellness Wednesdays, starting February 16th 7-8 PM.
Get the help and support you need to LOSE WEIGHT! Program includes:
Healthy bites & recipes by a Registered Dietitian
Nutrition information for busy people
Weekly weigh ins
Fun fitness sessions
A supportive, non-judgmental environment
Covered by most health plans. Program costs $59.95 per month.
Surviving Super Bowl
Well it's not the team Philly fans wanted, but it is still the Super Bowl. Fun parties, friends, the Wing Bowl, and good food! Personally, I only follow Downingtown Football :-) but I still love a good food spread! But what if you are trying to lose weight or maintaining your weight like your truly? Here are some tricks and tips to get you and me through the big day:
1) Focus on the people, the game, the commercials, not the food. Remember the main reason why you are there. Is there someone you haven''t seen in a while? Enjoy the conversation, practice your listening skills! Help clean up, entertain the kids, anything but eat!
2) Eat a large snack or meal balanced with fruit and protein (think apple or cheese stick or a small bowl of oatmeal and fruit) BEFORE you go. You will not be starving, so you won't help yourself to a heaping plate.
3) Grab the smaller dish, think saucer size. It will limit your portions and cut way more calories.
4) Bring a "safe" dish. Bring veggies and a low fat dip, fruit tray, diet beverages, salsa with veggies and whole grain tortillas, a veggie side tray, etc. You will know its not loaded in calories and fat and all are low fat and low calorie.
5) Yes have wings, if that's your thing, but only a few. Remember the plate method? Your meat portion should be 1/4 the plate and if you are using a smaller plate, you will be okay. Load half the plate with fruits and veggies and the other quarter with a grain/starch (chips do NOT count in this section!)
6) Drink water. It will allow you to always have something in your hand that you can "OD" on. If you are drinking, alternate between your drink and water. Just remember the more alcohol you drink the more likely you will mindlessly snack. That can lead to 500 to 1200 EXTRA calories of mindless eating!
7) Workout TODAY and the day before to rev up your metabolism. You will most likely over eat more than you usually would, so plan for it!
You've been working hard at that waistline. Do not let wings, beer, spinach dip, chips, and potato salads ruin that! Remember the long term goal...You slimmer and healthier! FYI-for my diabetics, super bowel eating can really affect your blood sugars. Remember to try and eat consistently, like you do during the week day, it will help to maintain your blood sugars.
ENJOY THE GAME!
Cheers,
The Dieting Dietitian
1) Focus on the people, the game, the commercials, not the food. Remember the main reason why you are there. Is there someone you haven''t seen in a while? Enjoy the conversation, practice your listening skills! Help clean up, entertain the kids, anything but eat!
2) Eat a large snack or meal balanced with fruit and protein (think apple or cheese stick or a small bowl of oatmeal and fruit) BEFORE you go. You will not be starving, so you won't help yourself to a heaping plate.
3) Grab the smaller dish, think saucer size. It will limit your portions and cut way more calories.
4) Bring a "safe" dish. Bring veggies and a low fat dip, fruit tray, diet beverages, salsa with veggies and whole grain tortillas, a veggie side tray, etc. You will know its not loaded in calories and fat and all are low fat and low calorie.
5) Yes have wings, if that's your thing, but only a few. Remember the plate method? Your meat portion should be 1/4 the plate and if you are using a smaller plate, you will be okay. Load half the plate with fruits and veggies and the other quarter with a grain/starch (chips do NOT count in this section!)
6) Drink water. It will allow you to always have something in your hand that you can "OD" on. If you are drinking, alternate between your drink and water. Just remember the more alcohol you drink the more likely you will mindlessly snack. That can lead to 500 to 1200 EXTRA calories of mindless eating!
7) Workout TODAY and the day before to rev up your metabolism. You will most likely over eat more than you usually would, so plan for it!
You've been working hard at that waistline. Do not let wings, beer, spinach dip, chips, and potato salads ruin that! Remember the long term goal...You slimmer and healthier! FYI-for my diabetics, super bowel eating can really affect your blood sugars. Remember to try and eat consistently, like you do during the week day, it will help to maintain your blood sugars.
ENJOY THE GAME!
Cheers,
The Dieting Dietitian
Thursday, January 27, 2011
Miss B's Birthday Celebration
A night out, no children and a babysitter all lined up. Yes we did it, we got out of romper room and went OUT for dinner! The spot... Maggiano's! What is so exciting is that every time I have eaten there I was a poor college/grad student. This time I actually had money to order an entree! So I planned my meal and calories ahead of time (which I thought of as I worked that treadmill, especially the cake and wine). Then, I worked out a bit more than usual (15 minutes more) TWO days before, ONE Day before and THE Day of so I can enjoy gnocchi as an appetizer, 1/2 the Tilapia meal, 1/4 birthday cake and two glasses of wine (sounds nice right!). I was so prepared and ready to feast! Unfortunately, just as it happens in life, it did not go as I planned.
The company was great, a great opportunity to focus on the conversation and not the bread at the table. Then, disaster. The waiter told me gnocchi does not come as an appetizer. What? Is this not an Italian restaurant? So I asked nicely AGAIN. Sorry it is not an appetizer. Okay, well give it to me as an appetizer, but just half and package the rest. Ok he said (well mumbled). I had my heart set on gnocchi, you know how you think of something and then you have to have it...well that gnocchi had my name all over it!
So it comes, not packaged in half and I ate the whole thing (shared maybe 4 tablespoons..maybe). Then I did the rest as I said. THEN, the waiter brings us an entire gnocchi to go with the check and says they are running a special. But that's fine I will divide, freeze and conquer again at home! Later, I calculated what I ate (because I'm not going to go completely off the wagon after all my hard work) and holy cow! The gnocchi was 1,870 calories (70 calories over my DAY'S worth of calories to maintain my weight), 51 grams of total fat (100% of my total fat allowance) and 137 grams of carbohydrates (that's like eating 9 pieces of white bread!). The extra calories have been the thick tomato vodka sauce, which was really high in calories. So I topped the night (one meal) with 2,560 calories after the wine, tilapia and dessert. It made me sick to my stomach. Was it worth it...oh yes...would I have done it differently again, yes. Maybe one glass of wine less and skipped the cake (it wasn't that gone anyway, the coffee was fab though). The gnocchi, I should have just left half or asked for the to go package and divided it in half myself. Sitting in front of me, that heavenly pasta dish, was beyond my will power not to eat it. Well I worked out the next day and went swimming with my little one (who loved it) so I am back on track (and a rock star in my almost 3 year old's eyes because I took her swimming).
Moral of the story: You can go out but you can't plan it all out, life does happen. Make corrective action as needed, motivate yourself to do it. It may be hanging up that bathing suit on the bathroom mirror or putting an "old" picture of your slimmer self on the fridge. Whatever it is that motivates you, find it and use it! Go girl go!
Cheers,
The Dieting Dietitian
The company was great, a great opportunity to focus on the conversation and not the bread at the table. Then, disaster. The waiter told me gnocchi does not come as an appetizer. What? Is this not an Italian restaurant? So I asked nicely AGAIN. Sorry it is not an appetizer. Okay, well give it to me as an appetizer, but just half and package the rest. Ok he said (well mumbled). I had my heart set on gnocchi, you know how you think of something and then you have to have it...well that gnocchi had my name all over it!
So it comes, not packaged in half and I ate the whole thing (shared maybe 4 tablespoons..maybe). Then I did the rest as I said. THEN, the waiter brings us an entire gnocchi to go with the check and says they are running a special. But that's fine I will divide, freeze and conquer again at home! Later, I calculated what I ate (because I'm not going to go completely off the wagon after all my hard work) and holy cow! The gnocchi was 1,870 calories (70 calories over my DAY'S worth of calories to maintain my weight), 51 grams of total fat (100% of my total fat allowance) and 137 grams of carbohydrates (that's like eating 9 pieces of white bread!). The extra calories have been the thick tomato vodka sauce, which was really high in calories. So I topped the night (one meal) with 2,560 calories after the wine, tilapia and dessert. It made me sick to my stomach. Was it worth it...oh yes...would I have done it differently again, yes. Maybe one glass of wine less and skipped the cake (it wasn't that gone anyway, the coffee was fab though). The gnocchi, I should have just left half or asked for the to go package and divided it in half myself. Sitting in front of me, that heavenly pasta dish, was beyond my will power not to eat it. Well I worked out the next day and went swimming with my little one (who loved it) so I am back on track (and a rock star in my almost 3 year old's eyes because I took her swimming).
Moral of the story: You can go out but you can't plan it all out, life does happen. Make corrective action as needed, motivate yourself to do it. It may be hanging up that bathing suit on the bathroom mirror or putting an "old" picture of your slimmer self on the fridge. Whatever it is that motivates you, find it and use it! Go girl go!
Cheers,
The Dieting Dietitian
Thursday, January 20, 2011
Moving Moms Forward celebrates a year of healthier families « Christiana Care News – Wilmington, Newark, Delaware
Check out the program I run in Delaware and the wonderful women!
Moving Moms Forward celebrates a year of healthier families « Christiana Care News – Wilmington, Newark, Delaware
Moving Moms Forward celebrates a year of healthier families « Christiana Care News – Wilmington, Newark, Delaware
Tuesday, January 18, 2011
What does my pedometer read
Snow day = 2 sick kids at home + 1 husband. What is not in this equation is exercise or movement! I just checked my pedometer and I didn't even get to 5,000 steps! That's horrible and disappointing. The goal is to at least get to 6,000 steps for weight maintenance and 10,000 steps a day for weight loss. I didn't even hit it in the middle. To top it off, my oldest convinced me to make cupcakes (the size of your thumb-how is that for portion size), but I shoveled in a handful without even tasting it. I'm thankful for NOT keeping any tempting goodies in the house (i.e. chocolate, cookies, candy, did I say chocolate?), because I would have eaten them all! It was that kind of day, off of my schedule, chaos, and stuck in the house. For future snow days, I will plan more activities that involve movement, (think dance contest and Wi Fit!), when we are all stuck in the house. Yes shoveling counts too, but the husband accomplished this (did I mention he lost over 20 pounds since December! Thank you Dietitian wife :-) However it was his motivation that really kicked him into gear).
FOCUS ON THE POSITIVE THINGS:
1) I did try to stick to smaller portions
2) I tracked my activity (hey at least I knew I didn't burn any calories today)\
3) There was no "junk" in the house.
4) I'm able to reflect I need to do more and I WILL DO IT!
YOU WILL DO IT TOO! Be positive and remember tomorrow is a new day, full of possibility and challenges. Remind yourself you are strong and confident. You can reach your goals too, just keep going!
FOCUS ON THE POSITIVE THINGS:
1) I did try to stick to smaller portions
2) I tracked my activity (hey at least I knew I didn't burn any calories today)\
3) There was no "junk" in the house.
4) I'm able to reflect I need to do more and I WILL DO IT!
YOU WILL DO IT TOO! Be positive and remember tomorrow is a new day, full of possibility and challenges. Remind yourself you are strong and confident. You can reach your goals too, just keep going!
Monday, January 3, 2011
New Year, New Start
Happy New Year everyone! I love this time a year, it reminds me when I was in school and there was a new marking period and another opportunity to start all over again and earn an A. Now is our time to earn an A! Forget the holidays and what happened (notice how I didn't blog) and start living your life healthy (again!). I'm starting my morning with 6 ounces of Wegman's pre/probiotic stawberry yogurt with 1 tablespoon of flaxseed and a banana and feel GOOD! The 10 ounces of chocolate flavored coffee (no calories!) helped me with my extra boost and was a fabulous antioxidant! So bring on this year, it is OUR year!
For all of my FABULOUS clients the New Year is filling up so call (484-680-5366) or email (nutritionsolutions@comcast.net) to schedule your appointment to get back on track...as always no judgement, just pure motivation, support, and some amazing tips to kickstart your fabulous year!
Cheers!
The Dieting Dietitian
For all of my FABULOUS clients the New Year is filling up so call (484-680-5366) or email (nutritionsolutions@comcast.net) to schedule your appointment to get back on track...as always no judgement, just pure motivation, support, and some amazing tips to kickstart your fabulous year!
Cheers!
The Dieting Dietitian
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