Category Archives: nutrition

Calories are what counts

Wanted to share this article with you from one of my local news stations reporting on a study originally reported in the New England Journal of Medicine. The studies show that no particular diet (low-carb, low-fat, etc.) had a better effect on weight loss than another; just those who counted calories and stuck with their plan were successful in the long term.

What Counts Most When Dieting? Calories

Study Followed 800 Adults On Different Diets For 2 Years

While calories are the biggest number and perhaps the most important, lets not forget about those other important numbers. It is still very important to get enough fiber, healthy fat, protein, and carbohydrates (complex) in your diet and also getting the right vitamins and minerals from the foods you eat.

You can count calories by eating processed foods out of boxes all the time and you will lose weight. But the added, artificial ingredients will make it harder and could end up adversely affecting other areas of your health such as blood pressure, especially if you are sodium sensitive. Keep it all balanced!

There are calorie calculators off to the side where you can find out how many calories you need to take in to lose weight and how many to maintain your current weight, plus an activity calculator. It seems pretty accurate and I had fun trying it out.

Being intuitive

Lunch yesterday was a mixture of things…first a 3 oz pack of salmon w/ 1 tbsp Smart Balance on a whole wheat English muffin; some celery with cranberry fig hummus; a pickle; 1/2 Spiced Pumpkin Pie Clif bar.

I ended up saving the Clif bar and having it with a cup of coffee after lunch 🙂

For those of you who were wondering…now that I have finally aquired the Iced Gingerbread clif bar, I have to say…I’m a little disappointed. It was good, don’t get me wrong, but I actually prefer the Spiced Pumpkin Pie AND Pear Apple Strudel over it. Hmm…oh well, at least I know! It was still good and I do have another one I will eat soon, no worries 🙂

I had three pieces of hard candy yesterday, these two + one cinnamon…

Mid-afternoon, I had a snack of two Wasa crackers (rye crisp) with a Laughing Cow cheese triangle…this is an old snack I used to eat a lot, it’s pretty great considering it’s only 95 calories! 🙂

When I got home, I was not feeling well again, just very run down and icky. I laid down for a bit and before our company got there (as I was laying out all the food), I had a serving of chips & salsa because I was starving!


Dinner was barbecue chicken on a wheat bun with a side of mixed veggies…


My friend Courtney makes this world famous apple crisp topped with marshmallows so I had to have some, it was very good and sticky, haha. I think this put me over the edge though 😉


This brings me to my point…I am feeling “off” and I know it’s my eating this past week or so. Too many sweets, not many fruits & veggies, too many carb-y grains. I’m sure I’ve gained weight, as I’ll find out tomorrow, but that’s not what’s important. And it’s also not about feeling guilty because I don’t. That’s not a good thing to do to yourself. I’ve finally put an end to that.

What is important is that right now, I don’t feel my best. Of course, it’s that time of the month, but it’s also because my meals are a little unbalanced as of late. So, I need to strive to get back to my healthier habits so that I will feel better. Even if the number is up on the scale, I won’t care as long as my pants fit comfortably and I feel good, have energy, etc. That is what is important to me. And right now, I’m not feeling it. So let’s make today and from now on feel better days, alright?! 🙂

Hope everyone had a good Monday!

First re-introduction

I know I’m only on day four and the weekends are much more challenging for me, but I am feeling like this Phase 1 is going really well. I am feeling fantastic about my food choices and I am still properly fueling my hectic schedule and workouts. I am keeping my portions (and therefore calories) in check and I am neither feeling deprived nor overindulgent in anything!

I’ve also got my cravings back under control! It is okay to have a craving for something every once in a while but for me, it was becoming everyday and every meal. I have already noticed a difference in this area — I walked past a container of candy corn and didn’t even give it a second thought, it didn’t even appeal to me! I’ve also been able to eat only when I’m hungry and not out of habit or schedule, boredom, frustration, etc (aka emotional eating). This whole experience has already been really eye-opening.

However, when these two weeks have ended, I will be excited to slowly reintroduce some whole grains, fruit and starchy vegetables. But I am going to be much more selective and try to stick to the basic approach of less carbs (from sugar), more protein. It doesn’t work for everyone but I have found it’s a good fit for me. This does not replace the advice of a doctor or certified health professional. This is just my personal experience 🙂

When I’m able to reintroduce these foods, I can already tell you the first one it will be…

OATMEAL!

What’s up?!

I know it has only truly been a day but I already feel like I’ve been away from here forever! What happened? Well, I had a bit of a breakdown.

Since I went on my trip to Nicaragua in July, I have put on a few pounds. Okay, so 8.5 to be exact. And before that, I was still trying to whittle away the last 8-10 I felt I needed to from my original goal. So now I am close to 20 lbs away from my goal??

My clothes still fit (though they are snugger than normal) and I don’t look any different, but I feel AWFUL! My energy levels have sucked and because of hormones and recent illness, my mood has been a bit darker than normal. But, I finally hit rock bottom yesterday then decided it’s time I rejuvenated my healthy lifestyle before I get caught in any traps!

Mostly I think I have gotten carried away with some snacks and desserts. I also plan to start emphasizing protein more in my diet and cutting back slightly on high carbohydrate foods like pasta and bread — I will still eat them, but I have been far exceeding my daily requirements!

Yesterday, I signed up for some group fitness classes here at work and I basically have my choices of aerobics, body sculpt, cardio kickboxing and yoga several days during the week. I also joined a running club that meets for an hour once a week so I can slowly ease my way back into it.

Expect some other changes over the next few weeks as I get back to some old good habits and also try out some new things. I believe a positive attitude can move mountains, so I’m keeping the faith! Hope you all do too 🙂

Happy Friday!