Weight maintanence: What's working for me now.

Like most people, I go through phases every year where my weight maintanence efforts are easier, and other times that they are harder.  Sometimes it's like pulling teeth to keep on track and I feel bitter and annoyed that weight loss maintenance takes so much effort.  Other times, I believe that the work involved isn't all that difficult, or at least I'm more willing to do it, sans grumbling.  And the results naturally follow.

It seems that the latter half of any year is always a bit tougher for me.  We seem to travel a bit more.  The weather gets cooler and I can hide under clothes.  Then there are the Holidays.  Ho-boy the holidays! This year, I quietly noticed a few of my blog-sisters-in-arms expressing frustration with themselves at the same time that I was. And like me, they seem to have 'roped it in' right around the same time that I did...within the last few months.  I would guesstimate that my weight changes about 6-12 pounds over the course of the year.  Why am I guessing?  I do not step on the scale when I'm heavier.  When my largest (of several sized) jeans are tight, that's enough negative reinforcement for me, thanks.  No need to pour salt on that wound. Wild horses couldn't drag me onto a scale. 

So I decided that it might be helpful for me to do a post now, while I'm more 'on track' so that later in the year (when I may be careening out of control?), I can look back and see what worked for me.  Hopefully this general list can be of use to others as well.

What's working for me now:

• Listening to my Body:  Smoothies for breakfast and occasionally as snacks.  (Shocking, I know) I did a video post a few months back extolling the virtues of smoothies for me and I'm sticking to my guns on this one.  Let me be clear however:  I do not think that breakfast smoothies are the right way for everyone.  This is where you need to listen to your own body.  Even with all the carby, fatty, crunchy, chewy toppings that I sometimes include, smoothies may not satisfy you for a breakfast 'meal'.  As for me:  I know that if I eat even the most balanced of breakfasts, I'll be starving all day long.  So I listen to my body and give it what it wants: a big, airy, filling breakfast smoothie.  Would my soul rather have waffles, eggs, pancakes or chia oats?  You bet.  But my body wants the smoothie for breakfast and I can feed my soul later.

Key Lime Smoothie

• Eating big salads, stir-fries or soups with plenty of protein and fats.  I like to chew (even with my smoothies) and I like to feel full.  I have never had an energy bar, rubbed my belly and announced that I was full.  I need to feed myself a good dose of voluminous-lower-calorie whole foods on a regular basis.  I used to hate chopping up my veggies for my meals, but now I'm likethis with my chef's knife and I find it oddly therapeutic to chop!

This is one huge, filling salad

• Eat at home, or bring your lunch or even (gasp) your dinner when reasonable.  I love good food.  I really do.  I love restaurants and I love to try new flavors and local fare.  But this comes with a caloric cost.  Given the fact that we travel quite a bit and much of my socializing is often done in restaurants, I try to practice damage control the rest of the time by eating from the fridge.  Plus, think of the money I save! 

Meals with friends can involve picnics as well as restaurants (don't be judging on the SuperBigGulp of diet coke:  I never said I was perfect)

• Exercise:  Mix it up and listen to my body.  I mix up my workout based on what tickles my fancy that day/week/month/year.  Lately, I've been on a bit of a stair/jump-roping/walking kick with a few step/dance classes thrown in.  I  also do various forms of of strength training -like bodyweight lunges & squats- a couple of times a week, but if I can be honest, I could try to do even more than that.  I'd guess that I train about 5 days a week right now.  

No gym? No problem.  Get creative and just move.

• Give myself food treats in reasonable doses:  I have chocolate, popcorn AND some sort of a frozen desert pretty much every day.  This may seem extravagant, but it works for me.  I don't have large quantities.  Sometimes it's 2 or 4 tiny tootsie roll midgees.  But other times it's a hefty three serving bag of popcorn.  It just depends on how I'm feeling and what I'm craving.  I do realize that some people are more all-or-nothing so they may not be able to have 3 small candies and call it good.  These people would probably need to avoid the treats that are problematic.  But as someone who can 'do' moderation, this works for me.  

Even in Mexico I had to have my daily frozen treat.

• Always have access to a snack that is filling and satisfying. Right now, my snack of choice is my microwave Chocolate Protein Muffin.  It satisfies the hunger beast and the chocolate cake craving.  Win-win. I actually make batches of these (and some modified versions that I have yet to post on the blog...hint, there is zucchini in the mix), freeze them, and take them with me on trips.

The Protein Muffin that saves my bacon

•  Weigh myself only once every few weeks or so.  You would think that I'd be too 'seasoned' to be affected by a stupid arbitrary number on a scale, but then, you'd be wrong.  I get seriously bummed out when the scale is not kind, and there is no need for subjecting myself to this sort of torture on a daily or even weekly basis. 

• Reduce alcohol.  There's just no way around it:  alcohol has calories.  And it makes you throw caution to the wind and have an extra serving (or two) of something you might not have had sans booze.  This can be another reason that the holiday season is rough:  more drinking = more eating.

• Track (Don't LIMIT) Calories.  Confused?  You're wondering why I would bother to count calories yet not restrict them.  I have learned that when I fight with my body, my body wins (every time).  If I'm standing at the fridge with a growling tummy, you can bet your bottom dollar I'm not going to go to walk away hungry.  Somehow, the act of keeping track of calories helps me to make more sensible choices.  I go over my calorie 'goal' on a regular basis.  But sometimes, I surprise myself by going under it on those (rare) days where my appetite is smaller.  In the past I just noted the calories and exercise in a journal, but I currently use Daily Plate and love it to smithereens.  It is so easy to use -after the initial learning curve- and it has the largest international database of foods I have ever seen.  FoodCalc is also a very useful resource. Check it out.

Please keep in mind that this is a list that works for me, and may be completely useless to you.  On the other hand, if anyone gets even one spark of inspiration or an idea, then my work here is done.  Now I have a couple of kitties to cuddle and a protein muffin to make.

Ellie and Samantha

Q:  If you are 'on track' with your healthy goals, what is helping?  If you are not on track, what is hurting?

The Kids' Meatloaf

On my somewhat self-indulgent birthday this year, I received the best present ever:  about a dozen kids.  But these are no ordinary kids.  They are very special. And truth be known, I just borrow them.

The local High School Track & Field

I was doing my track & bleachers workout at the local high school (where I regularly bump into my friend, Rocky Balboa) and I saw a few teachers and several kids slowly make their way onto the field.  Once there, they dispersed in all directions.  The attending adults finally corralled the kids, but I wondered: Could they use my help?

It turns out that one of these teachers specializes in Physical Education for Special Education kids and he has a certification for it.  He said he'd love for me to help out whenever I could, which basically involves playing various games with them on the field or in the gym on hot days.  On a regular basis, I get to play with them, cheer for them when they succeed and encourage them when they don't... I'm not sure who has more fun: them or me.

A few weeks ago, as we walked off the field after class, one of the classroom teachers invited me to join them for lunch.  This was not your standard issue PB&J on Wonderbread with Nabisco Crackers 'N Cheez, however.  

This was a real-food, freshly cooked lunch that the kids made from scratch.  When I say that it's 'from scratch', I mean that they walked nearly a mile to the grocery store to buy the ingredients. Then they walked back to school.  Once back in the classroom (that has an adjoining kitchen: hollah!) each kid is in charge of chopping or preparing one item.  That day they made meatloaf. 

The Recipe...A Flow Chart.  I love this layout

Each kid is responsible for one square.  Together, they make the meal. Love it.

Can I just say that it was the best meatloaf I've ever had?  I had been told that their lead classroom teacher is a fan of healthy eating and teaches them to cook healthy meals every Friday.  (Can I just get a woot for that?)

I was treated as a 'guest' and was served my plate by one of the older kids.  This included a healthy dose of salad. Now it was I who felt special.

Here is their recipe followed by my vegetable-and-egg-white-pimped meatloaf-frittata adaptation.  Make them both.  You'll be glad you did.

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The Kids' Meatloaf:

• 2 pounds ground beef
• 1 onion
• 1 tomato
• 1 cup bread crumbs
• 4 eggs
• 4 cloves garlic
• Salt & Pepper
• Tomato or pasta sauce (for on top at the end)

Method:  Mix all but last ingredients and bake in 2 meatloaf pans at 400F for 40'-1 hour.

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My Meatloaf Veggie Frittata:

• 20 oz ground turkey
• 3 eggs
• 1/2 cup liquid egg whites
• 1/2 red onion, chopped
• 2 carrots, chopped
• 1 tomato, chopped
• 2 stalks celery, chopped
• 1/2 cup Panko Japanese bread crumbs
• 4 gloves of garlic, minced
• Salt & Pepper

Mix and bake in loaf pans (or like me in a sprayed springform cake pan because you don't own a meatloaf pan) at 400F for 1 hour.  I forgot to add pasta sauce to mine, but realized half-way through the meal that it wasn't necessary.

Poor quality iPhone picture doesn't do this justice- it was delicious! What you see here is one serving (if you can manage it)

You can spot all of the veggies, but it didn't taste 'vegetal' at all. And aren't you glad that the countertop is in perfect focus?

One serving was half of the batch. In other words, the recipe makes two HUGE pieces at 345 calories each.  You'll be full, very full if you eat it all. 

Q: Do you find that food always tastes better when someone else cooks it for you?  Have you had the chance to spend time with people with special needs?

Cheering Up

Tonight, Derek and I went for a long walk with our friend Eden from Eden's Eats.  She needed to blow off some steam and get some fresh air.  Some of you may know that Eden's wonderful father, Lou Lou, was just diagnosed with an aggressive form of brain cancer.


If you've been reading my blog for a while, you might know that I lost my father to cancer after a really good fight.  So I can relate to Eden's situation more than I wished I did.  She's a tough cookie underneath what seems to be a scared little girl.  At 23, she's far to young to have already lost her mother.  Now she faces a road ahead that will be challenging at times, but will also provide memories that will last forever.


People keep telling her to be strong.  But I told her that she doesn't need to try to stay strong...the strength will just amazingly come out of nowhere, even when she thinks she has none left.


Meanwhile, there really is nothing that cheers up a foodie like a good hour-long perusal of the aisles at a Japanese market. Thankfully, there was one located on our walking route.

Kobucha squash makes a girl smile

Q:  Have you found that you had unexpected strength?  Do foreign markets cheer you up?  Have you discovered Eden's blog?  It's honest, funny and full of fabulous recipes!