Nutrition 101

I am an Undergraduate student at Syracuse University and I am taking 2 classes this summer. An Online Social Media class, which of course we can thank for this blog, :) and also Nutrition during the 1st Summer Session. Nutrition will count as 1 of my Humanities credits for my degree in Information Systems Management. So, anyway...I am taking Nutrition not only for this credit but also because I am interested in becoming healthier and understanding what I need to do to achieve my goal of being healthier.

Last night in class we learned about Weight Management and Obesity. I am actually also going to take a class in the Fall on this same topic and look forward to expanding more on the topic because class was very interesting last night. I learned so much during the 2 1/2 hours of class. She talked about so much I couldn't write fast enough but got some great take away points!

She explained how when someone wants to lose weight, its best not to make too drastic of changes. It's best to make slow gradual changes for the best success. Changes like, instead of eating out everyday during your lunch, eat out maybe only once a week? Or changing the size of your plate, so when you serve yourself dinner your plate will look more full even though it might be a smaller portion. It's like tricking your brain. She also told us about a topic called mindless eating which was soo interesting. She said that in a survey they asked someone in France when they would stop eating during a meal and they answered...when they were full or when the food no longer tasted good. They asked the same question of someone in Chicago and they answered...when the people I am eating with are done eating or when my plate it empty! Interesting isn't it?!

She also explained the best (healthiest) way to lose weight is slowly. No more than 2 lbs a week. You should reduce your calories intake by about 250 calories per day and then along with that increase you physical activity by just as much. She suggested that for weight management you should do about 30 to 60 minutes of exercise a day. But if you are trying to lose weight you should do about 90 minutes of exercise a day. She also said that it is beneficial for weight loss if you spread out your protein intake. Most people, me included, tend to eat minimal portions of proteins at breakfast and lunch and then a large portion at dinner. That is going to be my small goal this week, the try to eat more protein through out the day! :)

We also were given the formula to figure out our body mass index (BMI). Boy was that scary. I knew I was way above a healthy weight recommendation but it is always scary to see it in plan black and white. I am going to try not to dwell on the fact that I am morbidly obese...because I did already know that. I need to remember it's not news to me. I am working towards becoming healthier and I am doing it at a good pace and a healthy way.

My celebration for today is that I lost 4 lbs this week! I weighed in this morning. I lost a little more because I exercised more this week and reduced my points I ate per day by 1. I believe at my weight that I am still losing a healthy amount of weight since I am twice the size of a normal person right now. :) I should ask my professor in my Nutrition class just to make sure. I'll try to remember to let you know what she says. Until next time...

If you fall off your horse, get right back on...

I am originally from Texas and a saying that was always said was "If you fall off your horse, get right back on!". This saying could pertain to several different things in life. When someone is dieting, you will not always eat perfectly everyday of your life! But because you have a little fall to temptation, it doesn't mean you can't get right back on track.

Last night we decided to eat out at Red Lobster for dinner. I did pretty well for dinner. I had steamed snow crab legs, a lobster tail, a baked potato with only a little sour cream, salad with my ranch dressing on the side. They had a special dinner platter that included Fried Shrimp (which is my absolute fav!) and shrimp scampi. So I asked to exchange my shrimp scampi for extra fried shrimp. I felt like that was a better choice than the shrimp swimming in butter. I also allowed myself to have one of their yummy cheddar biscuits (at 4 points a piece). So with that dinner alone I had already went over my points for the day. Then after dinner on the way home I wanted something sweet and I've been an ice cream-a-holic lately. So we stopped at an ice cream stand. The only sizes they had were large and humongous...I got the smallest size they had. So, I ended up using about 15 extra points yesterday after it was all said and done. Which is ok and that is why I am given the extra points. They are there for special occasions like last night.

So, this morning I decided to walk to work again. On days when I have class in the evening I usually drive my car so that I don't have to walk home late. But I've been getting out of class before it gets dark so I decided to walk that extra 3 miles (1 1/2 miles each way) today to help make up for the extra eating last night and will do the same on Thursday too! In this case I am looking at it as I got my reward before I worked for it. :) I'll earn it by the end of the week.

I have such great support around me! Everyone I work with is also trying to eat healthier for the most part and really encourage me and tell me how great I am looking. That helps me stay positive in my journey and helps me recognize what a change I am making in my life! I realized the other day that I really think I can do this this time and go all the way. I've lost as much as 75 lbs in the past but gained it all back plus some. This time, I am in a wonderful supportive relationship where we want the same things and encourage each other. We push each other to exercise and make good choices. I am also surrounded by wonderful supportive friends and coworkers, good influences. I really can do this this time and make this change permanent!

If you are going through the same weight loss journey I really would suggest the same for you. Surround yourself with support and get your spouse in on it too. Everyone could be healthier. Even if they are skinny and don't need to lose weight, they could still get more fit and eat healthier! A healthy lifestyle will help them to live a longer, healthier life. Good luck in your journey! Until next time! :)

Trying new things

I like to keep things interesting by trying new foods and new recipes. Food can get boring if you always eat the same things and don't switch it up every once in a while. Yesterday I tried two new things!

I made turkey burgers for dinner last night. I've had turkey burgers quite a few times since I started WW. I can actually say that I like Turkey burgers better than hamburgers now! Something that I learned in my Nutrition class is that Turkey burgers from a restaurant are a little healthier than a hamburger but not by much because they don't use the leanest turkey. Just something to think about if you find yourself eating out. I try to stick to Salads when I eat out.

So when I had my turkey burgers last night, I usually eat them on the WW rolls but the grocery store was out so we tried Whole Wheat Sandwich Thins. The where very tasty! I would definitely suggest trying them. Also, I couldn't decide what to eat with my turkey burger. I looked on weightwatchers.com and found a recipe for Spicy Potato Sticks (aka baked seasoned french fries). They were very good. I would suggest trying them!

For lunch yesterday I had Subway.I usually order whole wheat bread which is a very good choice but I decided I wanted to try something different yesterday so I tried the flat bread. I liked it and now have 2 options when I go to Subway. I do wish they still had wraps too.

I went to a drive in movie last night and brought my own snacks. Instead of getting the high calorie, high fat snacks from the snack bar there I brought light microwave popcorn and a drink. The difference in calories between light microwave popcorn and movie theater popcorn is amazing. Once you start eating healthier and eating less fat and oil you can start to taste the difference and the oil will kinda start grossing you out. Not to mention how your body will react to the high fat foods when you haven't eaten them in a while.

On a side note, its soo exciting when you put on clothes that you haven't worn in a while that have been tight since you bought them and they fit you well and are almost a little big. :) My little triumph for the weekend!

I hope I can get some exercise in today but it is raining out. Maybe I will turn on my Wii and dance for a while. A great aerobic workout!!