Quit Making Excuses!

I talk to people every day who make excuses about one thing or another..... I used to be one of those people.  For me, I'd make excuses about why I couldn't lose weight or why I couldn't work out -- I work all the time - there's no time to work out.  Or I don't have time to cook for myself, that's why I eat out.... Or I'll start tomorrow -- but tomorrow never comes.

“If it is important to you, you will find a way. If not, you’ll find an excuse.”

Now I get irritated by these people.  What are you waiting for?  And why does tomorrow never come?  I think the only thing that can really be true about these situations is whatever you're making excuses for really isn't that important to you.  If it was truly important, you'd make it happen.

Don't say you don't have the money to join a gym -- You have money to go out to the bar a couple nights a week. You have money to eat out every day.  You have money to buy all those video games - or that sports package on cable TV.   Don't buy that Coach purse this month.

Don't say you don't have time to go to the gym.  There are 24 usable hours in a day.  You should sleep for 8 of them - and you work for 8 of them - so even if you have an hour commute, that still leaves 6 usable hours.  You have time to sit on your duff and watch TV or play video games for 6 hours a day - why can't you go to the gym for an hour? 

Too tired to work out?   Do you know that working out increases your energy levels & helps you sleep better at night?

“Pain is temporary, pride is forever” – Unknown

I heard somewhere that something like 95% of people that set out to lose weight and/or get into shape will fail. I think this is partly because people don't have enough knowledge to be successful in their journeys - but it is partly because we are too obsessed with immediate gratification.  I worked out really hard the past two days, but when I jump on the scale I show no weight loss so I give up.  Really?  I ate really well this whole past week but I'm not losing any weight?  Really? 

“Fall down seven times, get up eight” -Chinese proverb

For those of us who have a lot of weight to lose, or who have battled with weight our whole lives, this has to be a lifestyle change.  It is not a diet.  A diet is temporary. 

There will be a lot of sweat shed on your journey - maybe some blood & tears too!   But to achieve your goals, you MUST stick with it.  This is a lifetime committment.  It will not be easy - but who said it was going to be?  One of my trainers likes to say something along the lines of 'If it's easy, it's not worth doing'.  I agree.

When I started (January 2011), I could only walk or bike for 30 minutes, and I swore I was going to die.  But I didn't, and I kept going back each day -- I built myself up.  In March, I started a 6month kickboxing program - team training - me and another lady, and a trainer - one hour a day twice a week - Plus I kept working out on my own.  In April I added a second trainer for an additional two days a week - and I kept working out on my own in addition to my 4 days a week of personal training!  This was all very pricey & time consuming (and quite painful at times) - but it was important to me and it was worth the money and the time I've devoted to it.  I am amazed (still) at my progress.  I have lost 102lbs in 13 months.   My energy levels are through the roof - thanks to my diet & exercise.  And the gym is one of my favorite places to be!

Your mind is what is telling you that you can't do these things.  It is NOT your body.  Your mind typically gives up long before your body actually will.  Change your way of thinking.  You can do anything you put your mind to - I truly believe this.

“There are plenty of difficult obstacles in your path. Don’t allow yourself to become one of them.” – Ralph Marston, Author and Publisher of The Daily Motivator

Stop making excuses.  Get off your butt!



Decadent 'Brownie Sundae'

Vitatops are one of my favorite things!!  And tonight I wanted something that tasted sinful but was actually healthy - came up with this simple treat!  It has fiber - and plenty of protein -- win win!!  I'm thinking even kids or your picky friends/family who don't like 'health food' would even like this!!

1 Vitatop - sugar free - velvety chocolate

4tbsp lite whipped topping

1/4 scoop chocolate protein powder

Remove Vitatop from package and place on a saucer.  In a small bowl, combine protein powder & whipped toping.  Top the vitatop with the whipped topping/protein mixture.  Freeze for 20-30 minutes.  Enjoy!!

165 Calories

5g Fat

30g Carbs

9g Fiber

11g Protein

158mg Sodium



Strawberry Cream Pie - FakeOut!

Last night, I decided to make something a little different for my high protein evening snack.... This is light and creamy, and oh so delicious - you'll think you're eating something guilty but you're not!  This tastes sort of like a strawberry cream pie.

1 container Dannon Oikos Strawberry on Bottom Greek Yogurt

1/3 scoop vanilla protein powder

2tbsp Lite cool whip

1/8 cup quick oats (dry)

In a bowl, mix together yogurt, cool whip, & protein powder.  In a separate bowl, put quick oats in bottom of bowl.  Top with yogurt mixture and spread out to cover oats.  Freeze for 20-30 minutes.  Enjoy!  

227 Calories

3g Fat

31g Carbs

1g Fiber

22g Protein

70mg Sodium

Low carb pasta - can it be?!

Tomatoes, Mushrooms, Noodles - Oh My!  Ok, so who doesn't love pasta?  I know I do but I try to avoid it because it's so carb heavy (even the whole wheat pasta is carb heavy)..... Well I LOVE http://www.house-foods.com/tofu/tofu_shirataki.aspx these tofu noodles.  They are low carb - and low sodium.  They are quite tasty too.  Like Tofu, they don't taste like anything really but they take on the flavor of whatever you put with it.  Today I threw together some stuff that came out so good I had to share it with you!!  I paired this with a spinach salad for lunch and it's fantastic!

1 package Tofu Noodles

2 Campari tomatoes - roughly chopped

1tbsp chopped onion

2 chopped mushrooms (small, button)

1/8cup shredded part skim mozzarella

garlic powder

emeril's original essence

Drain & Rinse noodles in a colander. Heat frying pan over med-high heat.  Spray with non-stick cooking spray.  Saute tomatoes, mushrooms, & onion.  Sprinkle with spices, Saute veggies until tender - tomatoes will form a 'sauce'.  Add noodles - saute for a few minutes.  When done, sprinkle with mozzarella.  Enjoy!! 

142 Calories

4g Fat

15g Carbs

6g Fiber

9g Protein

200mg Sodium

Simple Egg White Scramble!

I made this yummy scramble this morning for breakfast.... I wanted something different from my normal egg whites topped with salsa (though I do love that too).... So I came up with this.  It's low cal - has veggies - and it's low sodium too.  Has a decent amount of protein too.  I paired this with a container of greek yogurt.  It was quite delish!! 

1.5 servings liquid egg whites (4.5 tbsp)

1 campari tomato - roughly chopped

1 small button mushroom - chopped

1tbsp diced onion

emeril's original essence

sea salt & black pepper

non-stick cooking spray

Heat small frying pan/skillet on med-high heat.  spray with nonstick cooking spray.  Add in onions,  mushroom - sprinkle with some Emeril's.  Saute for about a minute.  Add in tomato.  Saute for another 1-2 minutes.  Add in egg whites.  Scramble until egg whites done.  Plate.  Top with a little bit of s&p.  Enjoy!!

54 Calories

0g Fat

5g Carbs

1g Fiber

8g Protein

336mg Sodium

Tempeh Wrap!

I discovered tempeh the other day when I was at Trader Joe's.... (Pardon me if I'm late to the party)  ;)  But for those of you that don't know, it's a vegan product, packed with protein.  I got the 3-grain Tempeh.  This is made from soybeans, organic brown rice, organic barley, & organic millet.  I wasn't quite sure how to use it but I thought I could use it like I have used tofu, and that's how it works!  You can bake it, saute it, grill it, do whatever you want with it - or eat it as it comes straight out of the package.  I made a wrap with it for lunch yesterday and it was quite yummy.  Here's what I did.... 

Ingredients: 

1 high fiber low carb tortilla (I used Ole Extreme Wellness)

1 wedge lite cheese (I used happy farms - you could also use laughing cow)

flat leaf spinach

horseradish mustard

1/3 package tempeh - sliced

1tbsp fat free ranch dressing (for dipping sauce) 

Heat oven to 'broil'... Spread cheese wedge onto tortilla - place tempeh on tortilla in single layer. Lay on baking sheet, and broil for 2-3 minutes.  Remove from oven, and top with spinach & horseradish mustard.  Fold - enjoy.

Nutrition info (including ranch dressing)

274 Calories

11g Fat

35g Carbs

21g Fiber

22g Protein

676mg Sodium

Yellow Squash anyone?

I've become a huge fan of zucchini -- and spaghetti squash recently....  Tonight was my first time cooking yellow squash.  I asked my mom how to prepare it and I used her idea exactly... It's nothing revolutionary - nothing new.... But I'm posting it here to hopefully share something maybe some others hadn't thought about as a healthy side dish option for dinner.  This is so low cal, I'm going to have to start eating it more often!! Not only low cal, it's super tasty too! Win-Win!

2 medium Yellow Squash - I sliced and then cut slices into quarters.

a few onion rings - roughly sliced.

Sea salt & pepper

emeril's original essence

nonstick cooking spray

Heat skillet/frying pan over med-high heat.  Spray with non stick cooking spray.  Add onions, salt & pepper -- cook for 2-3 minutes - until tender, then add in squash.  Spray with cooking spray, and sprinkle with Emeril's Original Essence.  Cook until tender.

This makes 2 large servings or 4 smaller servings -- so low cal, go ahead, have a large serving!!  Nutrition information is for the entire recipe, so divide by two for two larger servings, or by 4 for four smaller servings. 

74 Calories

2g Fat

22g Carbs

8g Fiber

8g Protein

12mg Sodium (before salt)