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Fitness

Long before the pandemic began I have always been a big fan of home workouts. Here you will find some of my favorite fitness routines, equipment, inspiration and more!

Just Eat The Cake

By 16 Comments

In the last couple of years I have obsessed about my weight. I am pretty sure I have done it since high school - but I do not remember it as vividly as I have in the last few years. I have "tried everything" from hiring an incredibly expensive personal trainer, drank "meal replacement" shakes, taken dozens of pills, started several gym memberships, did crossfit until I literally popped a rib out of socket and had to stop for risk of further injury, owned every FitBit product they have put out, done whole30 ad nauseum... you name it, I have done it.

About two weeks ago I just got SO sick of it ALL. I took off my FitBit, I ignored my scale, I stopped reading labels, skipped out on zumba - just took a mental break from everything weight loss related. I indulged in some treats - and over indulged in some cocktails - all while laughing with my friends to the point of tears.

It. Has.Been. Fantastic.

This week I have had a few very eye-opening moments, and it has made me stop and think about what my life has become and what I actually have been putting value and time and focus on. When I think of all of the time and energy I have put in to my weight over the last few years - it is depressingly sad. And with the exception of the 30 days of Whole30 - the weight has stayed the exact same. (I am proud to say I have not gained any pre-w30 weight back, but I have been within 1.5 pounds of the same weight since I completed it back in August) So all of that time in reality... has been wasted.

I spent a good part of this morning in a group text with two of my absolute closest friends that have known me since high school. The conversation somehow became weight and body image and society and how even though we are all very different in our weight / exercise routines / eating habits, we are all struggling with the exact same issues with our bodies - and our minds. It went in perfectly with how I have been feeling the last few weeks - these two best friends became my sounding board for everything that I have been feeling and surprisingly they have been feeling the same things too.

We said things like "why do we obsess over this crap?" and "why do we care what anyone else thinks?"

We all agreed that in general we are pretty happy with our own bodies - and our husbands are certainly happy with them - so why are we obsessing and letting society make use feel like we are anything less than exceptional? None of us are that overweight, nor does our weight affect our health or quality of life. So WHY can we not just shut up and quit stressing over it all the time? Why have we let this consume our thoughts and rob our joy? And why have we been made to feel bad about our choices? "Sometimes I just want an effing donut."

One friend mentioned how her mother in law has been on a diet ever since she met her. Every event - every holiday, every birthday party, every lunch, every everything - all has been centered around what she can or can not eat with the particular fad diet she was on. It made me think of just the other day when I asked Mike where he wanted to go to dinner, and he said "well, where can you go?" Now, I know this mother in law and I have always thought she looked fantastic, but I completely get what she has been doing the last 20+ years. She's been doing the exact same thing I have been doing. She has become addicted to dieting. I do not want to be that person. And I wonder if she even knows she is that person, or if it has become such a huge part of her identity that it is second nature.

Yesterday as I was strolling through Publix I saw the table of King Cakes. I passed them... and then turned around. I stood there for a minute - thinking how every Mardi Gras we always have a King Cake. Then I thought back over all of my whole30 training and how I didn't reach my weight loss goal last year and how I have a big event I am training for this year. I thought about how huge it was and wished they were smaller so I could have just a bit and not be tempted by the rest. I thought about how many people I have inspired to do Whole30 - which is fantastic - and wondered if I would be letting them down if they knew I ate a King Cake.

And then... I got the cake anyway. 

In that moment I made the conscious decision to just eat the cake. To stop worrying and obsessing over the scale. To stop telling myself what I "can't" have and focus on what I can - and what I want. To stop beating myself up over my choices and to just embrace life and focus on being HAPPY - whatever that means. I am not going off the rails and eat everything in sight and never break a sweat again - but I AM going to quit this awful self deprecating cycle that I have been doing for as many years as I can remember.

Some day I am going to look back on my 30's and I do not want every memory to be riddled with a weight issue and body struggles. I do not want my girls to look back on their childhood and remember every diet their Mom was on. And I do not want to even think about the time I have already wasted thinking about this crap already. I had this goal to "weigh 135 by 35" - and you know what... I really just do not care. I am going to turn 35 this year whether I weigh 135 or not. So why not just enjoy it - especially since I will be eating cake then too.

Today in text my friend said "I am going to be 40 in a few years, and while I do not have the desire to wear a bikini, I do have the desire to sit on the beach with my husband and sip pina coladas and not worry how many calories are in them." 

Me too, honey. Me too.

Photo credit: http://www.ambrosiabakery.com/mardi-gras-king-cakes

Whole30 Myths - And How To Overcome Them {Whole 30 Results}

By 19 Comments

I am Whole 30

Before I began my Whole30 Experience I scoured the internet for more information. I read books, studied recipes, and spent countless hours reading and watching videos about other people's experiences.

I stalked people on Instagram, and posted a million things on Facebook. I researched and agonized and worried and stressed... because let's face it - there is a lot of stuff out there and the general consensus seems to be  that "it sucks!!! (but it is worth it.)"

The more I posted and the more I read, the more I saw a few common excuses myths keep popping up. Since I have now been there and done that, I wanted to debunk a couple of these for anyone who is contemplating their own Whole30 Journey.

1 - It is so HARD.

The one thing that kept coming up in all of my searching was how "hard" it was. The Whole30 crew addresses this by saying things like "fighting cancer is hard - not putting creamer in your coffee is not hard." But I want to bring even more to that - because for me it was different. If you read and watch everything that is out there - it will have you scared to even try. Had my friend Jen not been so persistent and challenging, I probably could have talked myself out of even giving it a shot, based on how "hard" everyone said it was.

Mine was not hard. Mine didn't even suck that bad. In fact most everyone that has joined our Whole30 Facebook Group has said it hasn't been near as hard as they thought it would be - and I think a lot of that has to do with the fact that we simply do not focus on the bad - instead we laugh and share the good. You can absolutely choose to focus on the headache you may get the first day... or you can get excited that it is working. You can whine and complain about getting tired, or you can realize how badly you have fueled your body in the past that you are "hungover."

Everyone is different. You can not compare someone else's experience to know how yours will be. The standard "schedule" that even Whole30.com put out wasn't even my experience. Yes I was tired the first day or two - but that was about it. I didn't have a "Kill All The Things" Day until Day 15 - and that I think had more to do with hormones than eating.

Point is - it isn't that hard. AND you will get more of what you focus on. So focus on good.

2 - My Partner won't do it.

So....?! Why does that have any bearing on anything? Look, I used to smoke - my exhusband and I both did. I quit. He didn't. Did it suck to be around him while he still smoked? Of course it did. But I knew it was what was best for me, and now 7+ years later I know it was still one of the absolute best things I have ever done for myself. It took will power, dedication, and determination... sound familiar?

Saying you are not going to better your health because someone else isn't is like saying you are not going to repair your car cause the guy next to you is broken down. It doesn't make any sense. What someone else does should have absolutely no bearing on you. Fact: you do not need someone to do this with you. Fact: you do not even need anyone's approval. Fact: your partner will probably come around anyway when they see how well it works for you.

I did not change my family's diet or routine at all when I began my Whole30 journey. If dinner was something I couldn't eat - I made myself something else. Or if dinner was chicken and rice with veggies... I just simply did not put rice on my plate. They eat fried chicken - I bake mine. They want pasta, I eat spaghetti squash. They saw me making changes and began wanting to "taste" mine... what has happened is the whole family has now begun eating better. Leftovers seem to be more of the "not allowed" stuff and I can't keep veggies in my house for the life of me.

Only YOU control what you ACTUALLY put in to your mouth. Not everyone in your house has to be Whole30 for you to succeed. I open the cabinets every day and have everything from long grain wild rice (my favorite) to popcorn to kidney beans... and every day I choose to not eat them. My family does, but I do not. I disagree with the whole "clean everything out" routine that most diet books tell you to do... instead I stare temptation straight in the face and celebrate that food has no control over me anymore. THAT is Whole30.

3 - I am going to starve to death.

The irony here is that you are actually eating yourself to death if you are eating all of the crappy foods that your body can not handle. But even if that wasn't the case - you are still not going to "starve." Table the drama. Seriously. "I can't give up cheese!" "OMG Bread!?!" "WHAT WILL I EAT!!?" 

Whole30 isn't about not eating - its about eating what is right for your body. Seriously, you are going to "starve" without your pasta? Really? In the words of Mark Twain - "If you do what you always did, you will get what you always got." If you continue to eat foods you know make you fat/lethargic/grouchy/sick - then guess what will happen? You will ALWAYS be fat/lethargic/grumpy/sick. Is that what you WANT? Because it is what you are choosing every time you put food in your mouth that you know makes you that way.

What you want is irrelevant. What you have chosen is at hand. ~Dr Spock

There is actually a lot more food on the "allowed" list than the "not allowed" list - however most of those allowed foods we do not focus on. I whined about "no dairy" for weeks - because I was the girl who had milk for breakfast, cheese for lunch and a yogurt before bed. I remember my parents saying it would be more cost effective for them to just buy a cow with all that they spent on milk. However since I completed my first Whole30, I have had dairy twice... and both times I got sick as a dog. And while I was on Whole30 I replaced my milk with ice water, my cheese with chicken salad and my yogurt with salted watermelon. Not only did I not miss dairy a single time, I felt better, felt fuller longer, and woke up feeling great - not hungover and sleepy.

My advice to not "starve" is to not make that many changes. I didn't trying to make a whole bunch of crazy out-of-the-ordinary recipes that I might or might not like. I did not want to risk not liking the new recipe and ending up at the drive thru so I didn't eat the furniture. I cooked all of the same meals - leaving out the things that were not Whole30 compliant. Easy.

4 - It's So Expensive!

No it isn't. Well, wait - it may be at first. But then it isn't. Yes, healthy food is generally higher priced than processed filler filled junk (sadly) but when you compare the quantity to the price - it really balances out. See, when you start eating the RIGHT food, you do not need as much - because your body isn't having to work in overtime to find enough nutrients from the junk to run properly. With Whole30 I eat three meals a day - and then normally a snack at night or mid afternoon. Even when I was "eating clean" I would eat 5 or 6 times a day - literally grazing all day long.

If your typical snack is a bag of Cheetos and a soda ($2-ish, right?) then your Whole30 snack of a handful of raw cashews and a water is actually cheaper. Add in an apple and it is STILL cheaper. If your dinner is normally baked chicken with mashed potatoes and green beans - all you have to do is replace the mashed potatoes with another compliant veggie - like carrots - it costs almost the exact same.

Whole30 mayo is WAY cheaper than anything you are going to get in the store - as is every other condiment. Plus when you deduct what you will be saving on food that isn't serving your body right (hello Starbucks!) you will actually be able to save money and use it for better food.... or for new blue jeans, 'cause you are going to need those too.

5 - There is Just.No.Way.

Whole30 is ONE.HUNDRED.PERCENT mental. One hundred percent. You have to be ready to commit to it like your life depended on it - because if you do not, you will fail. You will fail and then you will beat yourself up with all of that negative self talk that you have probably been doing to yourself for years. If you are NOT 100% committed - do not even bother. Why set yourself up for failure again?

This year when I went to Kennedy Space Center they have the quote "Failure Is Not An Option" on everything. I have heard it before, but on that trip it became my mantra - and of course that was long before I had any idea what Whole30 was. I have applied that to everything in my life since that trip - and Whole30 is no exception.

Also the saying "If you think you can, or you think you can't - you are RIGHT." This is so true with Whole30. I knew when I started that failure was not an option, and that I was GOING to "suffer through" 30 days because I COULD. It was 30 days - 90 meals - it is NOT forever. Tory Johnson's book "The Shift" she talks about the mental "shift" you have to make in order to succeed. If you are stuck in "there is just no way I can do that" - then you are absolutely right. Don't bother. If, however you are in the "yikes, I know I can do this... it may be tough but I am GOING to finish" - THEN and ONLY THEN will you succeed.

Since I began my Whole30 Lifestyle I have gotten tons of questions, tons of comments, and tons of cheers. I have also heard dozens of excuses. None of them are valid. NONE of them. They are the lies that we tell ourselves to justify why we do not change. Change is hard - it's leaving your comfort zone. But there will come a time when you are DONE - when you realize that you are NOT comfortable in your own skin. When your comfort zone becomes your place of sadness. When you are DONE hiding behind people in pictures - or avoiding the camera all together. When you are DONE hating Summer because that means bathing suit season. When you are DONE beating yourself up before, during, and after every meal you know sucks. When you are DONE hating your body, and yourself.

When that moment happens you realize you CAN in fact live without bread for 30 days. You CAN in fact break your addiction to soda. You CAN in fact change your life in 30 days - as cliche as it sounds. When that moment happens, you realize your excuses are irrelevant, and you BECOME Whole30.

lynseysig
whole30cover

My #Whole30 Experience - #IAmWhole30

By 25 Comments

Twenty nine days ago I began a program called Whole30. I have tried everything to lose weight - a personal trainer, a gym membership, Naked Fitness, and even over $800 in AdvoCare - and while I had some results with some of them, I was still not where I wanted to be. When my friend Jen challenged me to do a round of Whole30 I whined and complained and told her she was nuts. But she kept insisting - ragging on me about never being able to turn down a challenge. Finally I gave in - begrudgingly - and we both started our Whole30 Journey on July 7th.

whole 30 1

Whole30 isn't just about losing weight, but about breaking your addictions and emotional issues with food. By eliminating certain food groups that could be having a negative impact on your health, you force your body into using the correct nutrients to perform the correct actions in your body - kind of like pushing a reset button. The basics of Whole30 is like a very strict Paleo - no sugar, no grain, no beans, and no dairy. Sounds impossible right?

To say that I was skeptical when I began this is the understatement of the year. I didn't even want to blog about it because I didn't have much hope. To me it was just another "diet" and something I would see mediocre results from just like everything else I had tried. OR - more likely - I would give in after a few days and go back to eating normal, deciding I was going to just love every extra pound. After all, I wasn't grossly overweight or even unhealthy - it was more vanity pushing me than anything. Either way I jumped in - keeping Jen on speed dial - ready to see what would happen. I wont bore you with every detail, but here is a quick snapshot of how the last 29.5 days have been for me:

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CrossFit, My Highschool Love, And Second Chances

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When I was in high school I worked at the local grocery store with my friend Emmilee. Since we went to school together AND worked together we were pretty much inseparable. She met this guy named Keith who was in the Marine Corps that she really liked - so she did what any best friend would do... "Hey Lynsey...you know Keith has this friend Rob that I think you would really like..."  A few phone calls later and my blind date was set. Neither of us had ever been on a blind date before and you never hear anything good coming from them but whatever - this was happening. Rob and I decided to meet for lunch at the little diner next to the grocery store.

We met up and had lunch... and it was nice... but... something just didn't "click." Even as we were leaving we did the whole "ok, well it was nice to meet you - see you around" kind of thing. When I walked back in to the grocery store and saw Emmilee, she beamed "Sooooo how was it!?" and I just shrugged and said "meh, it was ok, I just dont think we are each other's type."

But Emmilee wasnt satisfied with that so the whole rest of the shift she pestered me - knowing that she and I being best friends and Rob and Keith being best friends - we were all going to be around each other a whole lot. So later that week Rob and I met up again - and before long it was the two of US who were inseparable.

oke

One of the saddest days of my life was the day Rob boarded a plane for California - his next duty station. We had known all along that that day was going to happen - but we had fallen in love anyway. I sat at the Pensacola airport for more than two hours after his plane took off - just staring out the window not saying a word.  I knew it was best and I knew our lives were taking separate paths, but even as I sit here nearly 20 years later it still brings tears to my eyes remembering that day.

So what does this have to do with CrossFit?

Yesterday my friend Amy challenged me to go to CrossFit for the first time ever. I have always thought the idea would be "cool" - but wasn't sure I was actually up for the brutality that is CrossFit. However for some reason Amy makes my insanely competitive side come out and so I went and worked out.

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This update started a long thread of people talking about CrossFit - the good and the bad - all while I was trying not to throw up or die. Seriously. When I updated that I had survived, of course everyone wanted to know what I thought.

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The guys were nice, the workout was great but... something just didn't "click." I walked out of there with every intention of never going back. Why wasn't it my thing? Why didnt it click?

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And then...

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The whole rest of the day I thought about the workouts, read up on CrossFit, and enjoyed feeling my body get sore. It has been months since I have felt that good soreness you get from working out. I kept trying to figure out what I really didnt like about it - or if I just formed an opinion too soon... since clearly I have done that before. For some reason I kept thinking about Rob, and how the first time we met we really didn't "like" each other either - but now I look back on some of the best memories of that time in my life, and Rob is in every one of them.

My friends nagged me the rest of the day - egging me on to give it another shot. So I did. Today I went for Day Two of the On Ramp (intro to CrossFit) ... and I fell in love.

Screen Shot 2014-06-18 at 2.16.16 PM

I do not know how long I will do CrossFit - if this is going to be my "new thing" or what. But for now I am letting myself love it. Is it hard? God yes. Is it brutal? Not as bad as I thought it would be. Do you need to be in shape? Nope, it's gonna take care of that for you. Do you have to love it after the very first day? No.

Just give it a second chance. 

Update: Ohmygosh - because everyone is asking.... yes Rob and I are still friends - we keep in touch on Facebook and he is happily married and living up North.  I warned him that this post was coming and we got some good laughs out of how young we look in the pictures. 🙂

The Problem With A "Lifestyle Change"

By 4 Comments

keep-calm-and-change-your-lifestyle

Two weeks ago I wrote this post and decided to take a mental break from trying to lose weight.  If you have been following my journey, I have been working on it for a solid year... with little to no results. I don't have much to lose - and I want to lose it mostly for vanity reasons anyway. I am not a contender for the Biggest Loser, I would have to GAIN more weight than I want to lose in order to have any kind of surgery, and even my doctor says she doesn't want to put me on any kind of pills because she says I just don't have that much to lose and should be able to do it through diet and exercise.

*sigh*

So after a full year of trying, I took the last two weeks OFF.  I mean really off.  I have done my normal daily activity but skipped out on Zumba a few times, I took off my beloved FitBit, took a break from Fred's, and really eaten whatever I have wanted to. Including pizza, hotdogs, and cream cheese stuffed pretzels...which are amazing by the way. I haven't agonized over it, beat myself up for any meal, suffered through chicken&broccoli again, chewed Aleve because I was so sore my hair hurt... none of it.

I weighed in this morning at the lowest weight I have been in two years.

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That Day I Did 280 Burpees... And Lived To Tell About It #SeasonOfChange

By 10 Comments

OK so Sunday was the Super Bowl... although after watching it, I am not sure anyone is going to call it "Super." I did not really care about the outcome of the game, nor was I very interested in the commercials, since all of the best ones had been purposely leaked anyway.  Knowing, however that it would be on no matter what in this house, I decided to take part in the Sweaty Betties SuperBowl Workout Challenge.  I mean... how hard can it be... right?

SuperBowl Workout

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The REFIT Revolution Has Hit Pensacola...And I LOVE IT!

By 7 Comments

refit logo

Have you heard of REFIT? I hadn't either until my friend Nikki - aka The Best Zumba Instructor Ever - said we would be switching some of our Zumba Classes to REFIT classes.  The REFIT Revolution is similar to Zumba in that it is a high intensity dance workout, but with a Christian foundation and focus on community outreach. REFIT is truly a "total body workout" - body, mind, and soul.

REFIT® began as a local outreach with the desire to bridge an inner-city neighborhood with an upper-city church.   This fitness “outreach” has since developed into a heart-pounding, body pumping pop-fitness class that embraces people from all walks of life.  Take a look at the REFIT community and you’ll see people of varying shapes, sizes, experience levels and values.  This is truly “one size fits all” fitness because each class is designed to meet the needs of each individual –whether that’s physical, emotional or spiritual. 

Today we had our very first REFIT class here in Pensacola - in fact it is the first class ever in the state of Florida. It.Was.Awesome. I did not get every step right the first time, but caught on quickly - as did the entire class. There was also a lot of laughing going on - nothing beats getting a killer workout while having a blast with 60+ friends.

pensacola refit

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Things You Should Know Before Starting Any Weight Loss Journey

By 9 Comments

weight loss

So for the last four months I have been pretty focused on losing weight and getting into better shape.  I have been working out at least three times a week at Malpica Fitness, changed my eating habits, drank a ton of water, spent countless hours on my treadmill, counted calories... and driven myself just this side of homicidal because I want to lose weight the "Old Fashioned Way." (i.e. no surgery, no pills, no shakes) 

And though I have not yet reached the goals I set for myself four months ago, I have learned a LOT on this journey that I honestly wish someone had shared with me at the start. Things that have gotten in my way. Things that have caught me by surprise. Things that I never considered.  Things I needed to hear.

Am I an "expert?" Not by any stretch of the imagination.  I am just a 30-something mom... struggling through this journey myself. And I happen to be a blogger, so I share it all.  EXPERIENCE is my only expertise.

So this is my list. My raw, no holding back, tell it like it is list of Things You Should Know Before Starting Any Weight Loss Journey. This post has negativity. (and positivity, cause that's how I roll) This post has frustration. This post has anger. This post has defeat. This post has things you may disagree with. This post may even piss you off. But I bet if you step back a minute you will realize every word of it... is absolutely true.

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Guilt Free Wonton Apple Pies

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So here we are at Thanksgiving.  The day that most dieters either spend the day being miserable watching others indulge in foods that would leave them to self-loathing - OR - the day you completely blow your diet and consume every calorie you can possibly cram in. Me? I have been working for two solid weeks to come up with the most amazing dishes I can find that are as healthy as they are tasty, so that I do not hate myself OR blow my progress. So I was nearly giddy when I concocted a recipe for "apple pie" that is not only delicious, but I will not hate myself afterwards.

wonton apple pies
apple pie
easy apple pie wontons
easy apple pie

According to MyFitnessPal calculations*, each Wonton Apple Pie has about 38 calories, .4g fat, 7.5g carbs, and .8g protein... so you can eat several.  But you will want to eat them fast - they will not last long.  Between Mike, The Teen and Midge... all 18 of ours are already gone. Guess that was our after school snack.

Yield: 18

Guilt Free Wonton Apple Pies

Guilt Free Wonton Apple Pies

Won Ton Apple Pies are everything you love about apple pie in a tiny little pocket!

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes

Ingredients

  • 1 large Red Delicious apple, peeled, cored, and chopped (about 2 cups)
  • 2 tablespoon maple syrup
  • ½ teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 tablespoon Organic Blue Agave
  • 1 teaspoon real vanilla extract
  • ½ teaspoon fresh lemon juice
  • 1 teaspoon flour
  • 1 teaspoon Country Crock Light Margarine
  • 18 wonton wrappers

Instructions

  1. In a microwave safe bowl, put first four ingredients and mix until apple pieces are well coated.
  2. Add in next four ingredients and mix again until coated. Then put margarine on top of apple mixture.
  3. Microwave on high for one minute. Take the bowl our and stir. Microwave for another minute.
  4. Take out and stir. If apples are getting soft, proceed, otherwise microwave for another 30 seconds to one minute – being careful not to scorch.
  5. Let cool.
  6. Once the mixture is cool, spoon a heaping teaspoon of apple pie mixture onto wonton, just off to one corner, being careful not to overfill.
  7. Dipping your finger in water, lightly dampen the edges of the wonton wrapper, and fold over. Press edges together gently to seal together.
  8. Place on non stick cookie sheet and sprinkle with cinnamon. Bake at 350* for about ten minutes or until wontons are turning brown and edges are getting crispy.
  9. Let cool and enjoy!

Nutrition Information:

Yield:

18

Serving Size:

1

Amount Per Serving: Calories: 47Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 1mgSodium: 53mgCarbohydrates: 9gFiber: 1gSugar: 4gProtein: 1g

Did you make this recipe?

I would love to see! Tag me on Instagram @lynsey.kmetz or use the buttons below to share it on Pinterest! Thanks for your support!

© Moscato Mom
Cuisine: American / Category: Desserts
apple pie with wontons
lynseysig

Tips To Lose Weight With Portion Control

By 19 Comments

The last few weeks have made for some pretty amazing changes for me - many of which having to do with my Jean Size funny enough.  (hey, how you feel about yourself and how you feel overall are pretty intertwined)   Maybe it was because I finally wrote my Life List - giving me a constant and public list of things I wanted to achieve "in my lifetime."   Maybe it was just the start of another year that finally inspired me.  Maybe it was just making the decision to quit letting the sh*t from my past hold me back.  Yeah, probably it was that.

The biggest changes have been in my lifestyle when it comes to diet and exercise, and boy people are starting to take notice.  I have a picture on my computer that says "It takes 4 weeks for you to see your body changing.  It takes 8 weeks for friends and family.  It takes 12 weeks for the rest of the World."   Well, it's no surprise that here in the 15th week of the New Year I have received THREE requests for a "what in the world are you doing to lose all that weight" blog post.  SO - here's the secret:

PORTION CONTROL.

That's it.

I do not "diet."  I do not drink "shakes" for my meals.  I do not take pills.  And I certainly have no interest in having major surgery - I was never able to get THAT overweight that a doctor would do it for me anyway.

I am not depriving myself of anything.  I am not going to restaurants and eating celery while everyone else eats pasta.  I still eat things like Cowboy Casserole and Chicken Marsala.  I did go without drinking alcohol for about 6 weeks but I am happy to say that's over.   I eat whatever I want - whenever I want - I am just more aware of the amount I am eating.

But HOW do I do it? 

A few weeks into the year I was hanging out with my friend Trisha talking about how I really wasn’t seeing the results I had hoped for by eating “Clean”  – probably because I ate pretty “clean” all along.  We started talking about portions – it was like a lightbulb went off.

Trisha told me to “cook for one less person” at dinner time.  Since we are a family of four, I always cooked 4 chicken breasts, 4 hamburgers, 4 pork chops – whatever.  Well…. Taylor is FIVE.   She hardly needs an entire serving.  So usually since we had that extra “half” – Mike and I would end up eating what was left cause it “really wasnt enough to save.”  I began cooking for three instead of four - dividing the three portions into four servings - and lost 6 pounds in ten days.

I was hooked.

But that was the easy part.  What about all of the rest of the meals?  What about snacks?

You have probably heard the term “portion distortion” a million times.  Probably even seen pictures that show you what a meal should look like versus what it really does look like.    I have tried to keep those images in my mind every time I go to eat anything... and it has worked. 

1. Use smaller plates.

No matter whether it is breakfast, lunch or dinner, using smaller plates will help you to train your brain to see that you are "cleaning your plate" even when it is only maybe half of what you are used to.  Plates have grown almost as much as our portions over the years, and those of us who grew up with a "clean your plate" parent have continued filling - and cleaning - those plates over and over again.

There is no reason why you need to eat from a plate much larger than the size of your hand.   This plate - which to most would be a "salad plate" - filled one time is ample food for a grown adult.  Will you still be hungry?  Possibly as you are adjusting to this new way of eating, you may.  But remember - if you do what you have always done, you will get what you have always gotten.

Remember that you are NOT "starving yourself" and do not let your brain tell you that this will not work because you are going to be miserable.   Give it 20 minutes for your food to settle and see if you are really still hungry.

2. Measure your snacks.

Is this annoying?  Lord yes.  Is it a pain in the butt?  Absolutely.  Is it necessary? YEP.  Anytime I get any kind of "snack" food, I spend some time portioning it out into my new favorite-invention-ever - Ziplock Snack Size bags.  I divvy things up into portions - regardless of how large or small that may be.  This way when I want a snack - and I recommend you have at least 2 a day - I can easily grab a bag and know I am getting exactly one serving.

3. When buying food, do not set yourself up for failure.

In our "Super Sized" world we have been taught that bigger is better.... unless of course you are talking about your weight.  Big Houses, Big Cars, Big Macs, Big Boobs - it's EVERYWHERE that things should be BIG.   Talk about a set up.

When grocery shopping - do not choose what is "big" but choose what is "better."   When choosing meats especially - a 16 ounce sirloin should feed your entire family... not just your husband.  There is a reason why filet mignon is such a great steak - it is tender, juicy.. and typically just the right size.  Even fruits and vegetables should be portioned out - there IS such a thing as "too much of a good thing."  Your body simply does not need that extra food.  Period.

The only thing that you should work towards being "BIG" in your life is your confidence and your bank account... justsayin.

4. Eat ⅔ vegetables and ⅓ meat.

When you are filling your small-ish plate, always load your veggies first.   It doesn't matter if it is all green beans - just make sure there are more of them than there is meat.   Obviously if you can steam those vegetables its even better - I still swear by my Westbend Food Steamer as a staple in any house that wants to be healthy.

Vegetables typically have less calories than whatever meats you have paired them with, so let yourself get "full" on the foods that are best for you.  Plus they will help with your digestive system and getting rid of all that stored up stuff you need to lose.

5. Drink enough water to float a minivan.

I am kidding... you only need to float a compact.

The thing is, most adults are devastatingly dehydrated.  Have you ever FELT thirsty?  Do you know that by the time you actually FEEL thirsty you could be 20 to 30% dehydrated!?   In fact most people mistake the "thirst" sensation for hunger - which only makes it worse if you do not drink enough while you are eating that food-you-were-not-really-hungry-for.

Water does incredible things for your body - including naturally suppressing hunger and helping to metabolize fat.  By drinking "ice cold" water you can really rev up your metabolism because your body will have to work extra hard to warm that water up for proper digestion.

Get in the habit of drinking tons and tons of water.   I even used an iPhone app that would sound an alarm every hour to remind me to drink a glass of water.  Don't judge - it worked.  Now I literally can not go anywhere without my water.

My favorite part about getting healthy with portion control is that it is something that it is quick, easy, controllable, cheap, and most importantly - I can do for a lifetime.   Everything else I have ever tried - from shakes to bars to pills to wraps - were not permanent, so I would lose a little while, and then go back to "normal" and pack it right back on.

Now my "normal" is reasonable portions of whatever I want.  I am not depressed about "dieting" - this isnt a diet.  It's a lifestyle change.  This isnt a get-to-my-ideal-weight-and-pig-out-again plan.  This is about being aware of what my body needs, aware of what it doesn't need, and caring enough to be disciplined to that above all else.

We simply do not need all that extra food.  Just like we do not need all of the extra weight.  Get rid of it.  Just resolve to change.  It really can be THAT easy.  Does it suck?  Yes, at times.  It is worth it?  Absolutely.  Get out of your HEAD and get to losing the weight.

I have recently begun weight training on top of my portion control - but I can tell you that is actually making me gain weight, so I do not attribute it to my initial weight loss success.  I do however know that it is helping all around and though the scale may be  creeping up from adding muscle, the jean sizes are still creeping down, and ultimately that is all that really matters to me.

So Long Shin Splints....

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Last week after hitting a big milestone in my weightloss - my Pre-Taylor weight - I decided to reward myself with a new pair of running shoes.  I have whined about shin splints for months and have continued to try to just "run through the pain" pretty unsuccessfully.  Well... I am happy to report that my shin splints are a thing of the past!

Many times over the last few months I have been told what a huge difference the "right shoes" make when it comes to shin splints.  I have tried many different shoes - from Asics to Nike - thinking that I was doing the right thing since the label on the box said "running shoes."

My Dad suggested early on that I head to Running Wild, a local specialty store with a focus on fitness.   Since 2000, Paul and Cherie Epstein have been professionally custom fitting runners at all levels, and have now even expanded into a complete training, injury prevention and fitness resource.   You can also find a listing of all Area Runs - most of which I didn't even know existed!  I do not know why I resisted going - maybe out of fear that they were going to tell me I would never be a runner again - but as usual my fears were way worse than any reality and I am celebrating and singing their praises every day now.

When you go to Running Wild, one of their specially trained "analysts" will watch you walk barefoot in a straight line to measure your gait - looking in particular at your ankles, knees and hips and how they move.   I was fearful I would have to run for them - which I always feel awkward doing - so I was glad that this was an easy, no pressure test.

When I told my person that I was suffering from shin splints her first question was "how often do you wear heels?"  Well.... the only shoes I own that do NOT have heels were my current "running" shoes. After watching me walk a few times she measured my feet and asked what size shoe I normally wore.  When I told her she grinned - sweetly acknowledging that I had even gotten that part wrong.

She came out with three different pairs of shoes and helped me put each one of them on.  Immediately with the first one I could tell they fit much tighter than the others I have had.  Not uncomfortable - but more snug around the center of my foot.  The second pair felt like it came up higher on the back of my heel.  The third pair was really rounded on the bottom which reminded me of those Sketchers Tone things that feel like your own personal carnival ride.

I walked around for a few minutes in each, rocking forward and backward, jogging in place, asking different questions... and then I did what any girl would do....

I chose the pink ones.

The "pink ones" are actually Brooks Adrenaline GTS 12 women's running shoes.  Now, obviously I don't know much about running shoes, but apparently these are pretty remarkable.  On the Brooks website the features are listed as:

This twelfth iteration of our most popular shoe is all about taking what’s great and making it even better. Adrenaline junkies can expect the same revered fit and feel with added upgrades like more mesh for breathability, a friction-resistance heel, and a crash pad that encompasses more strides.

That's runner speak for SAY GOODBYE TO SHIN SPLINTS BABY!

I broke the shoes in just wearing them around the house for a few days, but on Sunday I put them to the ultimate test - hitting the treadmill at the gym.   I warmed up as usual - did some minor stretching and then the exercise bike.   When I climbed up on the treadmill I looked at Christy and said "Ok... here we go," stuck my headphones in .... and RAN.

Painlessly. 

It was amazing.  I can't even put into words how great it was to run without feeling like my legs were breaking.  I am sooo thankful that I went to Running Wild, and they took such great care of me.  My dream of being a runner again got a LOT closer this week, and I am so very excited to take on some races this year!

Does Portion Control Really Matter?

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Since beginning on the journey of Eating Clean this year, I have run across many conversations where the "jist" is that as long as you are eating healthy, clean food - you can just about eat as much as you want.   I understand the concept - putting good stuff in opposed to bad stuff will help your body run better- but I still wasnt seeing the results on the scale that I was hoping for by cutting out all processed food and not drinking any wine (or alcohol of any kind).... that is until this week.

Last Thursday I went to hang out with my friend Trisha just to get out of town for the day and have some much over due "girl time."   It was a relaxing day of walking around furniture stores and pet shops - me still trying to convince her that a ferret is a better pet for her daughter than a hamster.

Anyway.

We got on the subject somehow of weight and food that we eat and such and Trisha said - "I cook enough food for two people - and then divide it between the three of us."   I thought it was crazy since I have been cooking for my family of four for years now.  If it's chicken - four chicken breasts.  If pork - four pork chops.   I mean... there ARE four of us, right?

Wrong.

There are two adults, one preteen, and one child.  That DOES equal four PEOPLE.... but not four SERVINGS.

So starting the very next day - Friday - I began cooking for three people.   I gave Mike his portion, Sami her portion, and then I split the third portion in half and shared it with Taylor.  I also cooked two sides - but only enough for ⅔ people.  (i.e. one can of corn and one can of green beans)  We divided the vegetables up evenly.

Here are the results -

First off, no one went hungry.    When I changed the portion size I thought for sure we were all (wait - Taylor and I) were going to starve to death.  We havent. In fact I have felt comfortably full, and Taylor has happily finished her whole plate with the family, instead of taking forever.   Mike also hasnt been tempted to "help Taylor out" by finishing off her leftover portions.

Speaking of leftovers - there haven't been any.  There also hasnt been any waste.   Normally if I cooked and entire bag of chicken, we would have 2-3 breasts left over - IF we did not over eat and stuff ourselves with a second helping at dinner.  Now I only take out three pieces, and put the rest back into the fridge.  This week Mike and I have been having those "leftover" breasts for lunch the next day instead - saving us from eating junk food our going out to a restaurant to eat.

I also also excited that our garbage disposal hasnt gotten a work out this week.  When I was over-cooking, we would have a lot of left over waste.  Which is not only disheartening - but EXPENSIVE!  No wonder I was spending a fortune at the grocery store - I was throwing 30% of it AWAY!

My grocery bill / restaurant bill has been cut nearly in half.  I admit one of the "benefits" to working at home and being your own boss is getting to go out to eat for lunch wherever and whenever you want to.  However eating out for lunch every day is as hurtful to your wallet as it is to your waistline.   We have pretty much eliminated the need to go out to lunch since I can just pop the "leftover" meats on the grill,  and since now one package of meat lasts two meals instead of only one, my grocery bill is lighter.

But here is the biggest part.... I lost five pounds.   In five days.  Five pounds.  That's like a pound a day.

There are all kinds of tools to help you with portion control - decorative plates that tell you how much to fill with which food group, fancy schmancy food scales, "snack bowls" that are no bigger than the palm of your hand.... and they are all great.   However, if you are like me - feeding a FAMILY with even one young child, and need something just quick and easy that you can begin implementing as early as dinner tonight... just simply make one less serving.

Now that I am doing this, its seems like such a "no-brainer" but it took someone actually saying it out loud for it to click.  Even though I had been feeding my family healthier food, I was still overfeeding us all.   I will never cook four full portions for my family again.... or at least until Taylor is old enough to actually need a full portion... you know, when she is thirty.

Does portion control really matter?

My five pounds in five days says - OH YEAH!

Cold and Flu "Miracle" Remedy

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Disclaimer: This is NOT a sponsored post.  It's not even an endorsement for a particular brand.  It is MY tried and true, love it to pieces, couldn't live without it, will-go-without-coffee-before-I-go-without-this remedy for feeling great all winter long!  🙂

Ahhh it is that time again... cooler weather, shorter days, football games... and the FLU.

This morning at church the lady who sat next to me must have sneezed 30 times, followed by a round of coughing each time.   Then I came home and hopped on Facebook, where my newsfeed was inundated with people feeling "puny" from coast to coast.   Even the Toddler started her day sneezing and "Mommy, I don't feel so good."   I gave my Angel my "miracle remedy" and she was bouncing out of the house in time for Sunday school!

What is this miracle cold and flu remedy?  Grapefruit Seed Extract!

Grapefruit seed extract (GSE), also known as citrus seed extract, is a liquid derived from the seeds, pulp, and white membranes of grapefruit.

You can get Grapefruit Seed Extract in powder, capsule, or tincture form - ALL of them are fantastic.  I have used all three, and prefer the tablets, but keep the tincture around for other uses around the house.

Grapefruit seed extract or GSE has many medicinal properties that have been proven very beneficial in fighting various infections, viruses, and harmful germs. GSE is useful not only to humans, but it also treats many pet diseases and infections. ~GrapefruitSeedExtract.org

I was told about GSE from an herbalist friend of mine who is very "anti immunizations," and since I did not have any insurance at the time (and the flu shot was a small fortune back then), I chose to check it out.   I started with the tincture form (which I warn you - tastes awful) but I was so amazed at how much better I began to feel almost immediately that I continued to choke it down 3 times a day in hot tea.

I discovered the tablet form and now take three tablets per day, the Tween takes two per day, and the Toddler one.  Mike has also begun taking it and before long we may have the dogs on it too.   I have also used the tincture as a face wash, anti-aging serum, and to sterilize my cutting board in the kitchen.  I did say it does just about everything, right?

Grapefruit Seed Extract fights infection - making it possibly the purest antimicrobial in the World.  Even when I put it in my tea, within moments it would begin to separate and "clean" the tea and sweetener out of the water.  Pretty amazing sight.  GSE is helpful in fighting off all infections, sinusitis, and even IBS (irritable bowel syndrome)  as well as athlete's foot, jock itch, and other bacterial and fungal infections.

Grapefruit seed extract is specifically useful against Candida albicans, a fungus that is normally present on skin and mucous membranes, but becomes harmful when it multiplies excessively. This can happen because of several reasons: stress, unbalanced nutrition, damage of the intestinal flora or prolonged use of antibiotics. It is spread easily when the immune system is weak.
Candida can cause: contact dermatitis, colitis, flatulence, gastritis, allergies, headaches, depression, asthma, infections, and other disorders. It may even produce alcohol in the body, as a waste product of digestion.
There are up to 25 different types of Candida in the human body. The problems are caused by toxins released, about 100 types. Scientific tests carried out in USA, Austria and Mexico confirmed that the grapefruit seed extract is effective against Candida. ~Body-Detox-Info.com

I absolutely LOVE the stuff, and can honestly say I feel 100% when I take it!  In fact, just a few weeks ago I ran out, and slept with the window open on a night it dipped into the low 60s here... I woke up feeling awful.  Sore throat, stuffy head, sneezing like crazy... I was just SURE I was going to get sick.  I drove directly to The Vitamin Shoppe and picked up three bottles of GSE tablets.  I took a dose in the car with a large glass of water, and by that evening I was 100% again.   I will NEVER run out of this stuff again.

You can get Grapefruit Seed Extract at most every herbal vitamin store or order online.  **Consult with your doctor - especially if you are on medications for high blood pressure!   Some medications can not be taken with GSE.

I highly recommend keeping Grapefruit Seed Extract in your home year-round.  With so many amazing uses, it is really a "do it all" "miracle" remedy for just about everything!  We ALL take it here at the Moscato Household!   "Sick Days" for us now involve spas and movies... not lying in bed all day 🙂

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