From Fat to Fit Chick: : February 2013   

Wednesday, February 27, 2013

Meet Megan!

This is Megan!
Your name & age?
 
Megan, 18 years old (turning 19 on January 12th)
 
What made you decide to change?
 
I've struggled with my weight all of my life. I enjoyed exercising,
but didn't know how to eat right. Once I had lost the weight, I knew
exercising would be more enjoyable.
 
How did you do it?
 
I went to a weight loss summer camp (Wellspring) for teens and young
adults. We learned how to track our calories and fat grams. When I
came home from the 3 week camp, I went to spin classes and began
running long distances. I have ran one marathon so far. My next
marathon is in Walt Disney World on January 12th and 13th. I'm running
the half marathon, and the full marathon.
 
What was your biggest challenge?
 
My biggest challenge was learning to balance everything. I had to
learn how to fit in exercise even when I thought I ddn't have time. I
needed to plan my meals out so that I would always have a plan of what
to eat.
 
What is your biggest piece of advice to someone who is just starting?
 
Track all your calories and find out how much you're eating right now.
Once you've done that for a few days, look at your food journal and
figure out what changes you can make. Exercising with other people
(spin class, running groups, ect) also makes a big difference.
 
Do you have a fan page or blog?
 
Healthy Marathoner on facebook

Monday, February 25, 2013

Want an exercise challenge? Let's get it!


This won't take long...each day the reps are different (for a reason, I swear lol).  Check in here or on the daily reminder post!  Print this out if you want :)

Monday:
15 Jumping Jacks
5 push ups (regular, girlie or wall)
10 crunches
7 squats
30 second wall sit (invisible chair)
10 Knee Highs (bring your knees up as high as you can but keep your back straight)

Tuesday:
20 Jumping Jacks
6 push ups (regular, girlie or wall)
12 crunches
9 squats
30 second wall sit (invisible chair)
10 Knee Highs (bring your knees up as high as you can but keep your back straight)

Wednesday:
15 Jumping Jacks
5 push ups (regular, girlie or wall)
10 crunches
10 squats
45 second wall sit (invisible chair)
20 Knee Highs (bring your knees up as high as you can but keep your back straight)

Thursday:
30 Jumping Jacks
8 push ups (regular, girlie or wall)
15 crunches
10 squats
30 second wall sit (invisible chair)
15 Knee Highs (bring your knees up as high as you can but keep your back straight)

Friday:
30 Jumping Jacks
5 push ups (regular, girlie or wall)
20 crunches
15 squats
45 second wall sit (invisible chair)
20 Knee Highs (bring your knees up as high as you can but keep your back straight)

Saturday:
Do something with your family!

Sunday:
Rest :)

Skip the Food Fights: 10 Ways to Get Kids to Eat Healthier

Research suggests that if we want our kids to eat healthfully, we have to rethink our strategies. Here are 10 tips based on the latest research and expert opinion that will help even the pickiest of eaters to eat healthier.

1. Model healthy eating.
One of the most important actions you can take to help your children eat healthier is for you to eat healthier. In one study, parental modeling was associated with increased milk, fruit juice and vegetable intake.

2. Eat together.
Not only are family meals generally more nutritious for children, eating together also offers an opportunity to socialize about food and eating, and model healthy behaviors. Even if it is only twice per week, planning family meals into a weekly routine goes a long way toward helping children to develop healthier eating habits.

3. Increase exposure to healthy foods.
One of the best ways you can help your children develop healthy eating habits is to repeatedly expose them to a wide variety of foods. Just because a child shuns a food once, do not label it “rejected.” Instead, continue to reintroduce it and expect that it may take up to 15 times before the child will accept it.

4. Let them choose the portion size.
Several studies suggest that you can empower your kids to let their internal cues of hunger and fullness guide how much they eat by allowing them to choose their own portion sizes.

5. Share the control.
Requiring your children to consume a particular food to receive a “reward” such as a dessert is more likely to increase their dislike of the food they are required to eat, while increasing their desire for the typically unhealthy “reward” food. Higher levels of parental control and pressure to eat also are associated with lower fruit and vegetable intake and higher intake of dietary fat.

6. Refuse to be a “short order” cook.
Picky eaters can wreak havoc on an enjoyable family meal, compelling some parents to make special accommodations for each child just so everyone will have something that they will eat. You can promote healthier eating by refusing to accommodate special requests, while at the same time making sure to serve at least one healthy food that the child likes at each mealtime.

7. Limit television time.
While television viewing has been associated with a variety of negative behaviors including poor school performance and childhood obesity, it is also linked to overall worse nutrition. This may largely be due to the enormous amount of advertising for unhealthy foods such as sugary breakfast cereals, soft drinks, candy, salty snack products, and highly processed and fast foods. Research has shown that exposure to advertisements for food products increases children’s choice of, and preference for, these advertised foods.

8. Exploit similarities.
Experts suggest that you should exploit similarities to develop a taste preference for new foods. Once a food is accepted, find similarly colored or flavored “food bridges” to expand the variety of foods a child will eat. For example, if a child likes pumpkin pie, try mashed sweet potatoes, and then mashed carrots.

9. Make eating healthy fun.
You can make learning about healthy nutrition and physical activity fun and educational for your children. For example, grow healthy foods in the garden or take your kids to a farmer’s market and let them pick out a new vegetable or fruit to try at home. Try to take a break from the mealtime battles, and take advantage of your child’s wonderment of the world to teach a lesson about health and fitness.

10. Skip the food fights.
Research suggests that the more parents pressure their children to eat certain foods, the less likely they will be to develop a taste for them and continue to eat them often as an adult. If you want to get your kids to eat vegetables and other healthy foods because your kids like them, then you will have to employ different strategies — increasing accessibility and exposure, minimizing the competition, modeling, vowing to not say anything when a child refuses a food, and helping make food taste good, for starters. In short, the most successful parents of healthy eaters opt to skip the food fights.

My Meal Plan Week 2/26 - 3/2

So this week I'm going to get a bit more detailed with my meals so you can see what I am eating....all of it!



I do eat a lot of eggs lol We have chickens

Tuesday:
Breakfast - http://www.skinnytaste.com/2013/02/tomato-mozzarella-egg-white-omelet.html#more & container of light yoplait greek mixed berries yogurt
Snack - banana
Lunch - tuna w/ light mayo and romaine lettuce salad
Snack - mini bag of 94%FF popcorn
Dinner - slow cooked pork roast, sauteed green beans

Wednesday:
Breakfast - boiled egg and greek yogurt
Snack - 1 oz cheddar cheese and a banana
Lunch - baked chicken breast & steamed broccoli
Snack - sliced tomatoes & boiled egg
Dinner - Homemade spaghetti

Thursday:
Breakfast - http://www.skinnytaste.com/2009/04/broccoli-and-cheese-omelet.html
Snack- 1 laughing cow wedge and 3 crisp & light Wasa crackers
Lunch - Salad Station salad...yum!
Snack - hummus and raw veggies
Dinner - http://www.skinnytaste.com/2011/02/turkey-chili-taco-soup.html

Friday:
Breakfast - Spinach and egg scrambled eggs
Snack - 1 oz cheese & fruit
Lunch - Maybe, just maybe some boiled crawfish ;)
Snack - mini bag 94%FF popcorn
Dinner - http://www.skinnytaste.com/2012/02/cajun-chicken-pasta-on-lighter-side.html

Saturday:
Breakfast - boiled egg and greek yogurt
Snack - hummus and raw veggies
Lunch - left overs
Snack - 1 oz cheese and fruit
Dinner - ??  Hubby's choice lol

Tonight's dinner! Shrimp & Corn Chowder

My next post will be the rest of this week's meal plan. It's taking me longer because I'm attempting to add in breakfast & lunch too!



Friday, February 22, 2013

Leading by Example

I never did like when people would get in my face & demand I change.

I hated it. When someone would say something about me needing to lose weight I wanted to do the *exact* opposite.

I had to come to terms with what I wanted on my own, in my own time.....had to go through what I needed to go through to reach the point I did. In other words, it made me who I am today.

So my approach has always been leading by example. Which means I keep my mouth shut unless people ask me to help.

Sometimes it may seem like I don't care what others eat but I do. I also know that it's their own journey & it's best to learn by experience.


Wednesday, February 20, 2013

Meet Kim Davis

This is my first Success Story feature.  I am doing these to show it's just not me that can do it!  Anyone can if you set your mind to it!






Meet Kim!




My Name is Kim Davis
I am 40yrs old
What made me decide to change. I did it for myself, I wanted to be healthy and I also did it for my 3 sons, I wanted to be around for them. At my highest weight I weighed 300 pounds. I went from a size 26 (U.S) to a size 4 or 6 (U.S), depending on how they are made. A couple of the biggest questions I always get asked is if I've had surgery, if I used fad diets or used diet pills. I did it the old fashion way of watching what I ate (watching the fat content, sugar content and carbs, very seldom do I eat red meat), exercising, determination, dedication and a lot of will power. I'm at the gym 3-5 days a week. 
My biggest challenges has always been gatherings with family and friends. I don't push my healthy choices on anyone and I don't expect them to change their meal plans for what I would or wouldn't eat. I went through an extremely personal challenging time 6yrs ago this May and for almost 3yrs I didn't workout nor did I really watch what I ate. I can say though with what I had lost I didn't gain back, I finally got back on track and continued with my progress after the 3yrs of doing nothing, then I lost 50 more pounds and have been maintaining my weight at 145 pounds for the last 18 months. 


It's good not to forget

I will never forget.......

The things I felt.

The limitations I had.

The names I was called.

The "you have such a pretty face, if only you'd lose weight".

The looks I got.

The hiding from the camera.

The chairs I broke.

The roller coaster I was asked to get off of.

The need to be invisible.

The hiding to eat when I got sad or stressed.

The realization I didn't know who I was any more.

I will never ever forget the deep depression where I wanted to take my own life.

~~There are things that are good that I'll never forget too :)

My best friend being there & loving me like a sister.

The part of my family that supported me.

The feel of butterflies in my stomach & my toes tingling when my husband & I first kissed.

Feeling life flutter in my belly & getting to hold each of my children.

Finally realizing that I needed to love myself.

Taking that first step toward what I wanted most.....

Losing my first 10 pounds & it dawning on me that this time it will be different.

Seeing my wrist & collar bones for the first time.

Losing my first 100 pounds & knowing if I made it this far no one could stop me!

Deciding to help others while helping myself by becoming a personal trainer specializing in the absolute beginner.

Hitting 200 pounds lost! <3 <3

~~~~~~~~~~~~~~~~~~~~~~~

We all have struggles but it's how you turn things around that matter most.

The joy is truly in the journey.

Remember that <3





Sunday, February 17, 2013

I've been busy but I got my Dinner Menu for ya ;)

So with Mardi Gras, me getting sick, the kids out of school, and trying to get the house in order to put it up for sale the past couple of weeks I have barely had time to breathe much less sit down and write here.  Updating facebook is easy lol

So here y'all go ;)

Sunday:  Slow cooked whole chicken with steamed broccoli

Monday:  Red Beans with turkey sausage and brown rice

Tuesday:  Chicken Teriyaki Stir Fry

Wednesday:  Taco Night!  (I do low carb tortillas)

Thursday:  California Chicken Casserole
http://www.genaw.com/lowcarb/california_chicken_casserole.html

Friday:  Philly Cheeseburger Skillet Dinner
http://www.genaw.com/lowcarb/phillycheeseburger_skillet_dinner.html


My lunches will be leftovers this week.  My husband is still gone and not really due back until maybe Wednesday.  He is usually my leftover eater, which is good and bad lol

For breakfast I'm scrambling my eggs and spinach in a big batch today and portioning them out. 

My oven went out and Lowes is saying they can't deliver one until the last week in February.  Which totally blows but as long as I can cook on the top and have my slow cooker we'll be ok!

Monday, February 4, 2013

From Fat to Fit Challenge!

I was being asked a lot for a group challenge and for the life of me I couldn't really focus on getting one together.

Luckily this is when I stumbled onto Dietbet.com.

At first I wasn't so sure but I read up on it and it seemed like a slightly challenging game and the reward would come from all of you instead of me trying to find sponsors.

Win!

So what is it?

~ You join a game (the one I'm heading up is at www.dietbet.com/fromfattofit and it starts Feb. 11th so plenty of time to join in!  It's $20 to buy into the pot.  I kept it reasonable for everyone.) and invite friends!

~ You weigh in a couple of days before and submit a photo of the scale and one full length body shot.  Which is kept confidential.  It is just used to verify things.  Your weight is not posted any where for anyone to see.

~  Then go!  You have 28 days to lose 4% of your body weight.  It seems like a lot depending on how much you have to lose but it's do-able.  Get motivation from your fellow competitors. 

~  After the end, you send in a picture of your scale shot.  If there is only one winner you get the whole pot.  If there is more than one you split it. 

I think it sounds fun!

Join in if you want.  Nothing like a little bit of friendly competition and extra money in your pocket :)

Dinner Menu and my weekly round up :)

I had a couple of days off plan this week but for the most part I did pretty well. 

Minus the 2 big bowls of chili and a piece of king cake lol

For those that are following along with my low carbing adventure:

1.  I do eat carbs.  This isn't "no carbs" it's low carbs.  I try to eat about 50 net carbs a day or less.

2.  I'm still losing weight.

3.  It's a livable option :)

4.  I'm still going to WW meetings......I will be hitting lifetime soon.

My carb eating was out of control.  My blood sugar was out of control.  I felt out of control.

I feel more in control now.

Y'all might be confused on why I seem to be going back and forth but it was basically to get a hold of my eating habits & find my happy carb place for my PCOS.

I know this is late but here is my dinner menu.....

Monday:  Turkey Tetrazzini (WW Turnaround Cookbook).....yes it has carbs and is 7PP a serving.
Tuesday:  Baked chicken and steamed veggies
Wednesday:  Left over chili...parade night
Thursday & Friday:  Quick salad made at The Salad Station since those are parade nights
Saturday:  Adult day in the French Quarter and Endymion Parade that evening....so hopefully not too bad lol

My snacks for this week:  hard boiled eggs, cheese sticks, sliced zucchini, salad, lettuce wraps (think a regular wrap but with lettuce lol).