Dueling Choices - Public Drunkenness

There are two ways to do public drunkenness.


I choose classy.

Always. 

Unless there is tequila involved.  In that case, shitfaced is my only option.

I have no other choice.

Left: Classy Drunk                                                       Right: Shitfaced Drunk

Shitfaced Drunk Hall of Fame

Classy Drunk Hall of Fame

Anatomy of a Diet- Part 2 - The Fatty Tissue

I have already told you about my diet on the post, Anatomy of a Diet - Part 1 - The Skeleton.  I began my diet on September 8th, 2010 and have lost 40 pounds since I began the diet.  All the while I would keep my friends updated through Facebook.  The following post I will share my first month updates.  You may laugh, probably yawn and most definitely crave food.  Enjoy and sorry.


(DISCLAIMER - RESULTS MAY NOT BE TYPICAL. ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY DIET OR EXERCISE REGIMEN).




If I spent as much time exercising and focusing on eating right as much as I do watching TV and piddling on the computer I would be skinny and healthy.
September 7, 2010

DAY 1 OF DIET - SEPTEMBER 8TH, 2010

I got my husband to eat salmon and asparagus last night for dinner! He actually didn't think they were bad at all. He wouldn't order them at a restaurant but if I make them for dinner, he'll eat it. That's a start I guess. First salad and now this!
September 8, 2010

Made Sizzling Faj-Ritos last night. Burrito tortillas, seasoned chicken strips, sauteed onions and peppers, Spanish rice. Fold up burrito style and top with picante sauce. Cheese optional.
September 9, 2010




I need a public safety warning posted on my forehead for my kids and husband. "Day 3 of diet is not a good day to present attitude or undue stress. Doing so could lead to severe snappiness and spontaneous combustion. Handle with care".
September 11, 2010


Day 4 of Diet.
Breakfast: Cup of Coffee w/ Splenda and 2% milk & one Fiber One bar.
Lunch: 8 oz water, 9 carrot sticks, three strawberries, 1 slice of whole wheat bread with reduced fat peanut butter.
Total calories consumed so far: 477.
Exercise so far: Vacuuming (112 c. burned).
...Calories minus exercise: 365
Pounds lost so far: 1 1/2
September 12, 2010

Dinner: Lemon Chicken Stir Fry from Eating Healthy served over rice noodles, 8 oz water, package of yogurt for after dinner snack.
Calories so far today: 998
Later my dark chocolate square or dark chocolate almonds (for Sun Eve TV snack) ;) I have calories to spend. My daily calorie goal is 1,255.
September 12, 2010

I tried butternut squash with my dinner. Pah-tooey. I don't like steamed and plain butternut squash. I might like butternut squash soup though, have to try that (maybe). :)  Pat on my back because hubby and the boys and his buddies cooked out hamburgers and hot dogs and I didn't cheat once! It was so GD tempting though.
September 12, 2010

Day 5 (weight loss=2lbs)
Breakfast: Fiber One bar, cup of coffee
Morning Snack: Banana, 8 oz water
Calories so far: 336
Mantra for the day: healthy snack between every meal. Eating gets metabolism back up. sounds easy enough but harder than it seems.
September 13, 2010




Don't deny the power of the lemon. Dieter's best friend. That and sugar free chewing gum.
September 13, 2010








Taking the long way to the bathroom whenever possible. Hey every step counts! I look like a fool, power walking to the bathroom. People will think I really have to pee. (Which is also true because of my water intake.)
September 13, 2010

Question of the day: does taking a hot bath with bubbles on full blast burn calories?
September 13, 2010

Lunch: leftover Stir Fry and water
Dinner: half salmon steak, herb roasted new potatoes quartered (about 6 quarters), French cut green beans ( 1/2 c). Water to drink.
Evening snack: banana
Daily Exercise: 6,000 steps
Calories consumed=1252 calories burned=190 Difference:1,062
...193 calories remaining. Dark chocolate square here I come!!!
September 13, 2010

Day 6 (3 lbs lost)
Breakfast: coffee, Fiber one bar
Morning Snack: 1/4 mango
Lunch: Spinach salad w/leftover salmon cut up, alfalfa sprouts, cucumbers, lemon juice and tablespoon fat free Italian dressing.
Water: 12 oz
...Steps: 3180
418 calories consumed so far
Calories burned = 112
949 calories remaining
September 14, 2010

Afternoon snack: banana and half peanut butter sandwich.
Dinner: leftover lemon Stir Fry and brown rice. (one bite of hubby's lamb chop).
8 oz water
Evening snack: 10 cocoa dusted almonds (It turns out I DID have the Emerald brand!)
Calories left: 259
September 14, 2010

We eat a lot of bananas here at my home. So when I go to the store I buy one bunch that has a little of the brown spots on them and the other bunch is really green. I know that isn't "Sherlock Holmes clever" but I thought I would still share. :)
I did not draw this picture.  I don't know who the banana artist is that drew this work of art.
September 15, 2010


Did my morning check. No weight loss for Day 7, but that happened last time I was on a diet when I lost weight. I will not panic. That brings stress and that's a no-no.
September 15, 2010


With my last diet when I lost weight, I experienced weight loss every day then a day or two I would plateau. I am sure it is metabolism and water weight stuff. Also hormones.
September 15, 2010

‎7 days = 3 lbs. That is great though. Especially since my goal is to lose 2 pounds a week.
September 15, 2010

Day 7 of diet. (3 pounds lost).
Breakfast: coffee/fiber one bar. Morning Snack: Apple
Lunch: Spinach salad w/ tomato, red onion, almonds, fat free italian
Afternoon Snack: Mango (1/4) & Baked Pita Chips (3)
Dinner: Lime & Chili Chicken Lettuce Wraps (3) and zucchini
...Evening Snack: 1 fat free mozzarella stick, one Wasa cracker bread and piece of dark chocolate.
September 15, 2010

I guess I need to add more calories during the day. Yikes.
September 15, 2010

Reminder: My daily calorie goal is 1255 to lose 2 pounds a week.
September 15, 2010


Water - 32 oz Exercise: 5000 steps, 177 calories burned Calories for day: 665 Damn that's bad. I only got up to 53% of calorie goal. :/
September 15, 2010

Yesterday (Day 8) of diet
Breakfast: Coffee and Fiber One bar, Morning Snack: Blueberry Yogurt and Granola w/ peach. Lunch: Leftover Chicken Chili Lettuce Wraps. Afternoon Dinner: Bean Soup w/ chopped green onions and wheat crackers. 32 oz water for the day.
Calories Consumed: 1090 Calories Burned: 70 Total Calories: 1020
September 17, 2010

Day 9 of Diet: 4 pounds lost. Today is a smoothie day because I bought a blender. :)
September 17, 2010

My first smoothie with my new blender! Strawberry banana garnished with mint.
September 17, 2010

2 frozen bananas, 12 frozen strawberries, 2 cups soy milk, 1 tablespoon plain yogurt and fresh mint.

Dinner plans tonight: Grilled Pork Chops marinated 24 hrs in orange juice, lime, garlic, cumin and pepper. I will probably pair it with grilled veggies and some type of rice.
September 17, 2010

Turkey sandwich for lunch. Whole wheat bread, cucumber, bean sprouts, turkey, tomato, lettuce, reduced fat provolone, and mustard.
September 17, 2010


Day 10 of diet: 5 pounds lost. Weekends are a little tougher because I let time get away from me, unlike at work.
September 18, 2010

Hubby and I are going to attempt to drag my treadmill out of the garage down to the basement in my special exercise spot. We have been needing to do it since we moved in but have been putting it off because the thing is elephant heavy. We will be going around the house down the hill with the thing. We will be a sight to behold. Pray for our backs. I'll consider it some of my exercise for the day!


The Tooth Fairy Moved to Boca Raton

My youngest son, Baby Burns, lost a tooth last night.  The fact he still gets excited about losing teeth astounds me.  Especially since "The Tooth Fairy" keeps forgetting to give him money and take his tooth from under his pillow.  She was very good at it five years ago when he started losing his teeth.  He's ten years old now though and The Tooth Fairy is in retirement mode and shopping for Florida condos with her husband, Sal.  


Anyloosetooth, Baby Burns came into the kitchen last night to tell me his tooth fell out.  He then asked me what he should do with it.  I told him to get out a ziploc bag and put it in there.  That was the last I heard of it.  Burns must be getting wise to the Tooth Fairy's laziness because he never mentioned it again.  Even waking up this morning he didn't whine that The Tooth Fairy forgot to leave him money (like he normally does).






Fast forward to today.  I am work and it is lunch time.  I took out my turkey sandwich and noticed a little piece of something in the ziploc bag I had put my sandwich in.  My son's tooth is in the bag that my turkey sandwich was just in. My son had put his tooth in a ziploc bag and put it back in the ziploc bag box!


Now here is where all the other mothers will understand where I am coming from.  I am looking at this tooth in the bag while holding my turkey sandwich.  I have to admit I am a little disgusted about eating the sandwich now.  However, I am pretty hungry and the sandwich is looking really good.  Here is where my mind takes over and I start assuring myself that eating it will be all right.  He is my son after all, that tooth was a part of his body - his mouth.  I sometimes drink after him so I am not altogether opposed to sharing his germs, I just have to not over think it so much.

In the end I eat my sandwich.  I'm okay with that.  As long as I paused and mulled it over then I am not a complete weirdo.  Right?

Fun with Photoshop - Baby Burns

I have two sons.  My oldest is thirteen and my youngest is ten.   My oldest son looks more like his father.  My youngest son favors me.  HOWEVER....

When my youngest son was born he was three weeks too early.  I say too early because he needed more time to bake.  I know all mothers think their children are beautiful and gorgeous and little visual candy angels.  And my youngest son was all that; but it took him a month or so to grow into his face.  

It's the overbite I think.  Breastfeeding him was a bitch.


Bless his little heart.  My husband jokingly accused me of having an affair with another man...an older man...a man with money and a pointy nose and bald.

He accused me of having a love child of Montgomery Burns from The Simpsons.  



That is why I call my baby boy, my ten year old... Baby Burns.  

I love you son.  No, seriously I really do, I promise.  You look like me now so how can I not love you? 

Ten things I say to my kids



1. When they have the hiccups: 

"Hold your breath!"

2. When they get in a sneezing fit:

"Blow your nose!"

3. When they spill food on their lap when eating"

"Damn it Boys! Hells Bells, how many times have I told you about this?!" "My darling boys, please eat over your plate so your food won't fall onto my kitchen chairs that have a cream colored microfibery fabric on them and it is really hard for Mommy to keep them clean when you drop staining foods on them. I love you all to pieces by the way!"

4. When they are throwing up: 

"Spit when you think you are done puking, then rinse your mouth"

5. When they are taking medicine

"After you drink down the medicine, chase it with this water"

6. When they have their shirt on backwards 

"Your shirt is on backwards"

7. When it is time to eat

"Wash your hands....with soap....and water"

8. After they use the bathroom 

"Wash your hands...with soap...and water...AFTER you flush the toilet"

9. When they were supposed to have brushed their teeth and I know they didn't but they swear they did 

"Bring me your toothbrush so I can see if it is wet and smells like toothpaste, oh just forget it...breathe in my face so I can smell your breath"

10. Every day

"Stop it, Don't, Quit fighting, Do as I say, Did you fart?, Where's the dog?, Did you hear me?, "They just passed a law where it's okay to hug your mother", "Skid marks should be on asphalt and not your underwear!", "If anyone asks if your mother fixed you a healthy breakfast tell them yes even though I only served you frozen waffles. (They were blueberry)"., "No, you aren't allowed to hang from the doors and quit asking dad because he will just tell you to ask me"., "Didn't I just write out a check for your school lunch yesterday, are you eating filet mignon?", "Ask your father".

Hot Yoga


Bikram Yoga classes run exactly 90 minutes and consist of a set series of 26 postures and 2 breathing exercises. Bikram Yoga is ideally practiced in a room heated to 105°F (≈ 40.6°C) with a humidity of 40%, causing it to be categorized as a form of hot yoga.

Since I getting down to my target weight loss, I decided that I needed to step up my exercise routine.  My good friend talked me into going to a hot yoga class because she had never been and needed someone to go with her.

This is my story...



I arrive early to the Bikram Yoga studio to fill out all the necessary paperwork and waiver of liability (that should have told me something right there).  You should have seen me, I was dressed so cute.  My t-shirt, water bottle and hair scrunchie all matched my yoga mat (lime green).  I was ready..or so I thought.  

I walk into the hot yoga room and it felt just like a sauna.  Not only that but the lady who was instructing stuck me right under the ceiling heater vent. 



In front of me was this yoga expert dude.  He took this shit seriously, I'm telling you. He was bald, had no shirt on, and wore white speedos.  I couldn't take my eyes off him.



On every exhale, he moaned like a dying whale having sex.


Sexual, dying whale breathing.  It was quite fantastic, I must say.


Once I pulled my attention from his breathing, I noticed his gluteus-maximus.  His booty was staring back and saying hello to me.






He had back dimples like me!!



This all occurred in the first ten minutes and all the while I am trying to perform the yoga poses as well.  Unfortunately, that damn heater vent is blowing right on me.  I am dying a slow death, I'm convinced.


Ten minutes later I encountered more whale sex noises, excruciating 105 degree hot air blowing on my head, and the yoga instructor fussing out to me "Ma'am, you can do better than that!".  

I couldn't take it anymore.  I didn't make it.  


Humiliated, I run out of the room with my yoga mat, towel, water bottle and my good friend (with the bad idea).  We got the HELL out of there.  

Of the 90 minutes, I managed to last 20 of them.  

The good news is that I did learn how to breathe like a sexed up whale.  My husband is a lucky man.





Anatomy of a Diet Part 1 - The Skeleton

The following is a first in a series of posts where I outline my diet.  In six months, I have lost 40 pounds.  I have gone down 4 pant sizes.  My body feels better and my blood pressure is the best it has been in years.

(DISCLAIMER - RESULTS MAY NOT BE TYPICAL.  ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY DIET OR EXERCISE REGIMEN).






People always wonder what it takes for someone to quit doing something and get motivated to actually do something about it.  My epiphany came in September 2010.  After months of waking up every morning to an overwhelming throbbing feeling in my entire body, I knew it was time.  It was time to quit eating like shit and lose weight.  Did I know that was what was causing my overall funky feeling?  No, not officially, but I knew - deep down - that is what it was.



The week following my epiphany: I went grocery shopping, I downloaded a weight tracking app on my phone, I let all my online family and friends know of my intentions, so I would have online support and also be held accountable in some way.  If this helps anyone else in motivating them to do something about the thing they need to change then I have done my job. 


I really don't have a name for my diet. It isn't Weight Watchers or Atkins or anything like that. I have grabbed common sense methods from here and there and tailored it to work for me. I am working on putting all of my tips and tricks into a nice little word document.  Again, this is how I LOST WEIGHT.  I am NOT  licensed nutritionist or guarantee your weight loss.  Always consult your doctor and discuss with him/her your dietary guidelines as well as the exercise regimen you should undergo depending on your health.





DIET TOOLS






  • A pedometer.  You don’t need a fancy one. 

  • A piece of paper and pen hanging up beside the scale.  You need to write down your weight on that paper every day.  I weigh myself every morning as soon as I use the bathroom and before I eat breakfast.



  • A tape measure for you measurements (optional I have only started doing this myself).



  • A journal or log, but if you have access to a computer or (even better) a phone that allows "apps".  You will need to monitor your daily caloric intake of everything you eat.  It's tedious at first, but the apps and computer websites are easier in that they have total calories of every food and all you have to do is type in the meal and it will automatically calculate your calories.  You will have to first set up a profile and your weight goal and it will tell you how many calories MAX you should intake every day to lose the weight you want in the amount of time you want to lose it. (For example, I am 5'5" and wanted to lose at least 20-30 lbs in three to four months.  That meant that to do this I could only intake 1255 calories a day to lose the weight.  If I exercised more I could have more calories.  The app or website can also keep track of the calories you burn.)  Two websites that are great are Livestrong and SparkPeople.  I use Livestrong.



  • A bottle of multi-vitamins.  (I also take a Vitamin D supplement but that is me and totally optional).  Always check with your doctor when you start taking any type of vitamins as well as altering your diet and exercise level.



  • A support system. Update people on how you are doing (so they can support you and congratulate you when you lose and you also will feel more motivated to keep it up).  Update a facebook status of your weight loss or better yet join an online community for dieters (Livestrong and Spark People have that).

Find a support system, YO!!



BURNING THE CALORIES

BUY A PEDOMETER and wear it at all times except bedtime.  Try to walk 10,000 steps a day, but don't worry if you don't get to it.  Do as much as you can (I have only gotten to 7,000 steps myself).

Park further away in the parking lots (but be safe and watch your surroundings).

If you have a Wii Fit take advantage of it.  Set your goals and weight and try to weigh in every morning before you have breakfast.  Try to do one yoga, one strength and one aerobic exercise a day if possible (I don't always do this).  Wii Fit Boxing is extremely great at burning calories but you have to do some exercises before that one is "unlocked".

Stretch before any exercise!

Don't go crazy with a lot of exercise at first.  Get your body used to the food and calorie part.  Eventually, after you start losing the weight, you will have more energy and motivation to introduce more exercises into your life - especially when you meet "Plateau Petey".  He is there to remind you that you shouldn't lose weight too fast and you shouldn't become complacent with your activity level.  He's there to remind you add more exercise!




Keep in mind that if you do start to add more strength training into your exercise routine you will start to add more muscle.  This will affect your weight number because muscle weighs more than fat.  Adjust your thinking and take that into consideration when you do your morning weigh in. 

Create a playlist of songs to listen to when you work out.  Whatever kind of music that makes you want to get up and move and keep moving!  My favorite exercise song:






TIPS, TRICKS AND GOOD TO KNOW’S:


  • VERY IMPORTANT.  Snack, snack, snack throughout the day.  That will build up your metabolism.  Snack on healthy items (nuts, veggies, fruit etc).



  • Drink water as much as you can, and definitely with every meal.  Keep a bottle with you at all times.



  • Try not to go 2 hrs without snacking on something.  Your total "snacking" calories should equal to the same amount of calories you intake for a mealtime (breakfast, lunch, dinner) - 300 or so cals.





  • Try not to eat anything after 8pm.



  • Have a non-fruit dessert; like a miniature dark chocolate or cookie or fig newton after dinner, but before 8pm.  Leaving that luxury until the end of the day will give you something to look forward to and stay with healthy eating.



  • Chew slowly and savor the things you love to eat.  Eating slowly helps your digestion and makes you feel fuller faster.



  • Try to drink a cup of hot green tea every evening (it's okay to have that after 8pm).  The antioxidants are wonderful for your body.



  • A tip to avoid eating is to brush your teeth in the evening.



  • If you still feel like you are hungry but don't want to consume any more calories at that time, chew a piece of sugar free gum.  Your mind and body think you are eating.



  • Meals, such as wraps and sandwiches and stir fry's / and fajita's, are great one dish meals and filling.  I eat salads but I have found they don't really fill me up and I end up feeling a little hungry afterwards.

  • GET THROUGH THE FIRST TWO WEEKS.   It will feel like detox and withdrawal.  Don't give up!  If you get through the first two weeks, you will be good to go.  You don't crave as much anymore, your stomach shrinks and you feel fuller faster and sweets are almost too sweet now.  After the first couple weeks, your tummy will also have adjusted to your high fiber diet better.  The first couple weeks you may be a little gassier and your stomach will growl in your intestines because it is getting used to the fiber change.  Fiber is good!  Buy some beano if it is an issue.



  • There are good carbs and bad carbs. Carbs are not bad - same goes for fat.  There are good fats and bad fats; study up on all this and know about this stuff.  Realize that your body needs a balanced diet.  You can have bread and potatoes, but they do produce sugar after you digest it.  Just realize your body does need sugar just not a lot and in a healthy way.  Refined sugars and white flour is not good; whole wheat and high fiber carbs are good.  Learn about saturated fat vs. non saturated fats and what they mean for your health.  We need fat in our diet - good oil/fats are things like olive oil.  Bad fats come in the form of butter and margarine. 



  • You can do all you can do, but if you don't pay attention to your salt intake and you already have high blood pressure, that is not good.  Learn about sodium intake and mg's and how to read food labels.  Your body should only have so many mg of sodium a day for optimal health.  Keep that in mind if you have heart issues and high blood pressure.  Salt is hidden in almost everything, especially foods you eat on the outside.  Keep in mind if you eat healthy and fresh foods like fruits and veggies and lean meats and eat those things the most, you are helping your body.  Packaged foods are where you run into sodium problems.  



  • When you feel stressed and want to reach for food to compensate, try to do something else instead that totally relaxes you.  Like a bubble bath or meditate or listen to music - or even go take a nap if you are able; but not too long or your body will be out of whack and it will mess up your snacking schedule.



  • If you eat too many calories over your limit then to combat that do some exercises that burn those calories up so you are at or below your daily limit.



  • If you feel like rewarding yourself and splurging on something that isn't necessarily good for you try not to do it often (only once a week, give yourself something to look forward to) and also watch your portions.  Remember that if you don't leave half and only eat half you are halving your calories and saving food for later!  For example, if you are at a restaurant and get a steak, mashed potatoes only eat half of each and doggie bag the rest.  



  • Take pictures of yourself (day one and, after that, every week).  Create a photo album of your progress.  Seeing your weight loss for yourself without the mirror but on film, helps to keep your motivated because you can actually see your hard work paying off.







  • Find a pair of pants that are always really tight on you and check once a week to see if they feel any looser - that also helps with motivation.







  • You will hit plateaus where you don't lose weight every day even though you are doing everything you are supposed to be doing.  Don't be discouraged; that happens to everyone.  It is temporary and doesn't happen all the time throughout your diet.  Remember "Plateau Petey".  Again as I said before:  "He is there to remind you that you shouldn't lose weight too fast and you shouldn't become complacent with your activity level".  He's there to remind you to add more exercise!






  • The first three weeks of your diet you will notice you are losing pounds quickly.  That is normal and very motivating for you, even if you are going through the first two weeks withdrawal and detoxifying hell.  Don't get used to it.  Your body is only adjusting; you will be losing some water weight and that is what you are seeing falling off quickly.  Eventually you will not be losing four or more pounds a week but only two or so.  Don't let that first weight loss boom get your hopes up and let the plateau that follows discourage you!



  • I have found (for me) that my weight loss (the shedding of the fat) occurs when I'm asleep.  I don't know why and it might not be the same for everyone.  That is another reason I weigh in during the mornings.  I also do it because I have an empty stomach and usually your weight fluctuates as the day progresses.



  • Another thing I have noticed (for me) is that I notice I lose more weight on weekends.  I'm not sure why that is either and also might not be the same for everyone.



  • I also notice my weight loss is on a one day time delay.  For example, I do well with my calorie intake and exercise one day and the next day I haven't lost anything.  That same day I don't do as well with my daily caloric intake and do no exercises.  Then the next day I weigh myself and I have lost weight.  At first this really perplexed me but I finally realized that is just how my body handled weight loss.  So, when I do really well and the next day I don't see weight loss, I don't get discouraged because the next day I will probably see it.

  • As long as you are not eating over your calorie limit and are getting up and moving and keeping sugar at a minimum you will lose weight!

Listen to your body and find out how it is handling your diet and act accordingly.



DIFFICULTIES

The hardest times of a diet are the following:

The first two weeks - 
You think your body is trying to punish you for the change, but it is purifying and detoxifying and preparing you for the healthy living.

The first couple days leading into (PMS) and during your monthly cycle (for women).
Don't get discouraged during this time.  You will have water weight gain and might even gain weight.  Don't stress (stress makes you gain weight, especially around your middle).  Once you are over your cycle the craving and the weight gain will go away, you will be back on track.

Holidays and Parties - 
Prepare for these; think ahead of what might be there that you can eat.  Don't let people pressure you to eat just this once if you don't want to!  

Stress – 
Don’t underestimate the power of stress and the affect it has on your health and well being.  Our bodies (especially nowadays) deal with so many difficulties as well as how busy we make ourselves.  It is no wonder we have so much stress and our bodies have learned to ignore the signs of high stress.  Learn your body again - listen to it.  Know when you are getting stressed and find a way to counter it; this is probably the most important part of healthy living.  High stress leads many people into overeating and eating stuff that is unhealthy to give us a feeling of happiness.  In actuality, all you are doing is making yourself unhappy and more stressed in the long run.  High sugar foods aren’t any more delicious than healthy foods; you only think they are because they have components in them that affect your current mood controlled by your brain.

Also keep in mind this; I have heard that people have a hard time losing belly fat even when they are losing weight everywhere else.  They say belly fat is caused by stress.  If you find yourself struggling with getting rid of belly fat when you diet and exercise take a look at your stress level and fix it.  What makes you feel less stress that is also healthy?  Do it AND do it often!

After you reach your goal and you are in the "maintenance phase" - 
This is probably the most difficult time of a diet.  This has to be your lifestyle now and you can't get into the attitude, “well I've reached my goal weight; Hallelujah, I'm done and can start eating like crap again!”  You will gain all your weight back and probably more if you do this.  Continue to eat and exercise as you have been but you are now allowed more calories than before.  This will help you plateau and not lose any more weight.  You will still count your calories so you don't go over the new plateau calorie limit or else you will start to gain again.  

If you gain all that weight back you emotionally, as well as physically, will feel worse about yourself and feel like a failure.  Don't let that happen!  Keep all the diet tips with you and adjust accordingly, but DO NOT STOP.  









THE FOOD 
The following is the type of food I have in my home when I am dieting.  I am showing this to you as an example.  You don't have to run out and get everything I have listed below and nothing else you enjoy that is good for you.  

BREAD/ RICE
Whole Wheat Bread
Whole Wheat Pita Pockets
Whole Wheat Tortillas
A bunch of those packages of Uncle Ben's 90 second microwaveable rices (whole wheat one especially)
Whole Wheat Spaghetti
Whole Wheat Crackers (I like Meijer Brand Organic Snack crackers)


DAIRY/EGGS
Reduced Fat Provolone
Babybel Low Fat cheese (comes in little circles and in a mesh bag)
Laughing Cow Cheese (one triangle is a great snack when paired with crackers and fruits/veggies)
Low Fat Milk or Soy Milk
Greek Yogurt (They come in flavors or plain.  Try the plain first but if it is too sour you can put granola in it and some fruit like blueberries)
Low Fat Cottage Cheese
(use butter and margarine VERY minimally if at all.  I have found that most items I eat that need butter I can use olive oil instead.  If you need butter try to find a low fat option).
Low Fat Ranch Dip (if you have a hard time eating plain carrots and celery or broccoli plain and raw as snacks)
I haven't been eating any eggs while on my diet but if you really want some go ahead but don't eat more than one (if a whole egg with white and yellow) or go ahead and use egg whites without the yolk).
Fat Free frozen yogurt (it's a great substitute for ice cream)


MEAT
Frozen Grilled Chicken Strips (you can get a huge bag for the freezer at GFS foods by Pet Smart in Clarksville.
Lean Turkey Slices
Lean Frozen Salmon Filets Wild not Farm Raised (also large bag at GFS)
Ground Turkey (if you like it, I personally can't stand it so I don't buy it).
Chicken Breasts

You can still have the following but only eat 3 ozs about the size of a deck of cards.
Pork Chops
Steak


VEGGIES
Green Bell Pepper
Red Bell Pepper
Onion (one white and one red)
Frozen Stir Fry Veggies (carrots, broccoli, snap peas) you can get a frozen bag at GFS.
Fresh Spinach leaves (in produce section)
Romaine Lettuce
Carrots
Celery
Red Potatoes
Asparagus
Tomato
Any other healthy veggies (like cucumber, zucchini, yellow squash) you like but careful of too much because of spoilage.
FRUIT
One Lemon
One Lime
Strawberries
Blueberries
Apples
Bananas
Oranges
Any other fruit that you enjoy but don't get too much at once because of spoilage.
Frozen fruit medleys are good too if you make smoothies
CANNED GOODS
Corn
Green Beans
Reduced Sodium Pinto and Black Beans
Amy's Reduced Sodium Chili
CONDIMENTS / OIL / SAUCES
Mustard
Olive Oil Mayonnaise
Large Bottle of extra virgin olive oil
A bottle of canola oil
(try not to use any vegetable oil or peanut oil if you can help it because they are not the "good" fats)
Stevia or Splenda sugar substitute.  Try to not use regular sugar anymore.
Sea Salt
Honey (preferably a local produced honey and not the honey in the plastic bear)
Reduced Sodium Soy Sauce
Bottle of Stir Fry Sauce
Bottle of minced garlic
Can of Pam Olive Oil Cooking Spray
Envelope of Fajita Spice
Lite or Reduced Fat Salad Dressing for salads -  I've decided to forgo buying salad dressing like this because of the amount of sugars that is in them. I just watch how much I eat of regular salad dressing or use lemon juice instead.
Reduced Fat Peanut Butter
A low calorie jam
CEREALS AND SNACKS
Box of low fat granola
A box of Fiber One bars
Any cereal that with not a lot of sugar or overloaded w/ calories (Kashi cereals are good)
Van's Whole Wheat Waffles

Package of whole wheat fig newtons (when you eat them for a snack only eat two to three)
Bag of dark chocolate individually wrapped miniature candies (I like both the Dove and Bliss.  The Dove Dark chocolate with almonds is really good).
Package of cocoa roast dark chocolate almonds by Emerald (try not to eat more than 1/4 cup at one sitting)
Any of the 100 calorie snacks (but watch the sodium!)
Murray Sugar Free Peanut Butter Cookies, Murray Sugar Free Chocolate chip cookies, Murray Sugar Free Fudge grahams (try not to eat more than 3 at one sitting)

Almonds (not salted)
Peanuts (not salted or low salt)
Walnuts

FROZEN ENTREES
These are the ones I really like but you can get any of the low cal entrees (under 350 cals) but make sure the sodium is low
Kashi Sweet and Sour Chicken
Kashi Lemongrass Chicken
Healthy Choice Steamers Sesame Chicken
Amy's Cheese Enchilada (only eat one and save the other for later)
Ethnic Gourmet entrees (like Pad Thai)

OTHER
Green Tea
Sugar Free Gum



EATING OUTSIDE THE HOME

FAST FOOD OPTIONS:

THE FOLLOWING ARE JUST A FEW FAST FOOD JOINTS I FREQUENT AND WHAT I ORDER WHEN I GO.

Subway (get turkey or a lean meat, forgo the cheese and mayo, load up on veggies and get the 9 grain bread and you can get mustard, only get the 6 inch) I enjoy the Sweet Chicken Teriyaki as well.

Qdoba (Get a Ranchera Fajita naked bowl burrito, forgo the sour cream, cheese and queso. have them put dark lettuce in with chicken and rice and ranchera sauce)

Wendy's Apple Pecan Chicken Salad (half size)

I avoid Arby's because I haven't found anything there I can eat that is low cal and healthy.

Basically if you go out to some place like McDonald's go ahead and get something like a hamburger but get the small size and forgo the cheese and high cal sauces but leave the veggies.  For a side, try to get a fruit if available.  As always drink water with your meal and not soda (even diet).  You can also order a couple plain hamburgers and just don't eat the buns. I do that sometimes, very Atkins of me I know. :/

EATING AT RESTAURANTS:

Look for items that are grilled or baked or broiled.  Anything fried you should try to avoid.  Dishes at restaurants are always huge so try not to eat more than half and doggie bag the rest to have for another meal later.  

Avoid overloading on bread appetizers like dinner rolls waiting for your meal.  If you do want one only eat one or half.

Always ask for salad dressings and sauces on the side if possible.

Avoid croutons for salads.




IN CONCLUSION – FINAL THOUGHTS


All of what I said above may seem "obsessive" to some people, but to me I'd rather be a little obsessed with losing weight than not keep track and not lose weight.  Just understand how much is too much and draw a line.  There's a line between monitoring your health thoroughly and overcompensating and using a diet as a control method to control yourself when other parts of your life seem out of control.  That can be dangerous and leads to eating disorders.  Just remember eating disorders aren't only just anorexia or bulimia - overeating is an eating disorder as well.  All are psychological in nature.





COMING UP NEXT TIME ON "ANATOMY OF A DIET" - MY FIRST MONTH DIET DIARY.
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