I know how, but am I capable?

The most frustrating thing about losing weight is knowing what you are capable of but not being able to do it.


I feel like that has been me. I am on constant highs and constant lows. I have been in a funk lately. Eating healthy most of the day but then sabotaging myself at night and not working out like I am supposed to.


Yesterday, a friend of mine suggested that I try a Yoga DVD for inflexible people. I purchased Gaiam Beginner's Yoga Starter Kit. Part of my work out problem is that I do not have a time of the day where I can go and workout when I have energy. It's either going to be super early in the morning or late at night after dinner. I am far from a morning person. So I decided to do some Yoga in the morning before leaving for work. This will allow me to get in some physical activity first thing without being overly stressful and time consuming. I am hoping to do yoga 2x a week and go to the gym for a regular workout 3x a week.

Another thing I am doing lately is having smoothies. I just did some peapod shopping to buy some awesome smoothies for next week.


I have to remind myself why I am doing this, plan better, and get more active.


I also just purchased the new FitBit Force and will be giving my FitBit Flex to my mom. Support means everything!

What to eat and not to eat at Chipotle

If you are like me, you LOVE Mexican food.  One of my favorite things is a corn and black bean salad with cheese, gauc, and some sour cream all mixed together into one big happy family.

Chipotle's website is FABULOUS because it lets you customize your order based upon all their available options to find out and create a meal where you know exactly how many calories and nutrition you are getting from any of their meals.

It all adds up way too fast.  So it's best to be careful and do your homework.

But for lunch today, I am going to be getting a salad from there.  I am going to get it with black beans, sour cream, vinaigrette, and corn salsa.

Photo by http://www.chipotle.com/

What Not To Eat at Chipotle's

(1) Avoid adding chips

I know, I know, it's tempting.  But if you ask for chips, they alone will add a whopping 570 calories to your meal.  That is just way too much and not even worth the temptation.

Guacamole is one of my favorite foods, but it's really the chips that you can't afford.  If you want to ask just for salsa go ahead, it will only add on 20 calories to your meal, or for guacamole it will add on 170 calories.

(2) Avoid the carnitas

At 220 calories for 4oz, that will add quite the impact to your overall meal.

(3) Avoid adding rice

While they do offer both white and brown rice, it will add on 180/220 calories, respectively, to your meal.  That is a ton of calories.  If you are really wanting to add rice, as for a little bit of rice and hopefully slash this number in half.

What To Eat at Chipotle's

(1) Replace a meat/protein with beans.

With black beans and pinto beans to choose from, they are both less in calories (120/115 respectively) and less sodium then all the meat choices (cut in half).

If you want to add extra protein to your dish, ask for the Sofritas.   It's tofu but it is 145 calories for 4oz.
If you must have actual meat, then ask for Barbacoa which is shredded beef and is 165 calories for 4oz.

(2) Ask for a smaller portion

When you ask for something like sour cream, or really any ingredient, be sure to tell them you only want a little.  If you don't, they literally slather your meal with it and you would be having some lettuce with your sour cream instead of the other way around.  Hopefully this will help slash those calories in half.

(3) Order a salad or burrito bowl

If you follow my suggestions, both orders will end up about the same because you are skipping on the meat and rice.  However, the salad comes with a delicious vinaigrette that will add on 215 calories to your meal.  I happen to love it with the dressing, but I caution you to only use half of it to help counteract the calories.

“A person is fat because he or she wants to be fat.”

How does that quote make you feel?  It makes me feel pretty terrible.  I never once in my life flat out said "I choose to be fat."  But then again, I have in the past said "I choose to eat this cookie.  I choose to eat another slice of pizza.  I choose to not go to the gym."

Jillian Michaels' says:

This does not mean you are in love with love handles, but rather consider what the payoff is for keeping the weight on. Here are some examples of what I’m talking about: Do you put the weight on because your husband, mom, dad, etc., is heavy and when you try to lose it he/she pulls away from you (and that would be because the person feels threatened you might leave when you get thin!). Do you keep the weight on because it’s the one thing you can control? Is it a way to reward and nurture yourself when you feel alone and empty? Maybe the weight is your excuse for not pursuing your dreams. (Many people do this because they are afraid that if they tried and failed they couldn't handle the disappointment.) 

I'm always on a never-ending self-reflection quest to figure out why I am the way that I am.  What I have figured out is that I am an emotional eater.  If I am depressed or sad, I will reach out for something.  If we are celebrating an occasion, we always celebrate with food (who in America doesn't?).  Food is comfort and food is celebratory.

I think I may even be this way because I am scared that if I lose all this weight and get to my goal that I will have all this extra skin flapping about and then I will need to find a way to get skin removal surgery, which looks hellish and painful.

I always think that the most difficult part of weight loss is changing your mind set.  One second I feel so strong and convicted to my new way of thinking that nothing is going to stop me, then the next second the old habits come flooding back.

It's such a constant struggle - but one I will not give up on, even if all I ever achieve is this yo-yoing.

The 30 Minute Circuit at Planet Fitness

We all need a support system.  Whether we have a gym buddy, a trainer to push us, a family member who is trying for the same goals, or simply an online community where we can go and share tips and stories.

I myself am a needy person when it comes to this.  I like having all of the above.  My self-confidence waxes and wanes frequently ranging from - "I can't do this" straight to "I'm a ninja!"  I really think we all experience this and that I am not alone.  What sets the winners from the losers is knowing, and if not knowing then trying, to pull ourselves out of the hole, to get up out of that warm cozy bed, and fight.  Never giving up I truly believe is the key to this.  I have not been successful yet, but I have had small successes and small failures alike.

This weak I was feeling a bit weaker than usual, mentally.  The other night I got home at 7:45pm, still had to make dinner and go to the gym.  By the time dinner was over it was around 9pm.  I was feeling exhausted and flat out told him that I wasn't going to the gym that night.  Even though my husband had an art project due the next day at school, he motivated me and dragged my butt to the gym.  Thank God for Planet Fitness' 30 minute workout.  By the time I had gotten to the gym I felt pumped and ready to go.  Leaving the house is truly one of the hardest steps for me, but once I am there, I am ready to kick it.

A sample of what a 30 minute circuit may look like - my gym is configured a bit differently.

The 30 minute workout at Planet Fitness and other like establishments really is helpful.  It's a fool-proof way to get in a great workout in a short amount of time by mixing cardio with weight training.  It's 20 stations that take a total of 30 minutes.  The "traffic light" changes from red to green when you are supposed to follow your next station.  The weight machines range from leg, to back, to arms and abs for a total body workout.

I plan on adding this into my fitness routine.  But I caution you to from making this the only exercise that you do.  There are many weight lifting machines that this does not include.  I plan on adding in these different machines on the weekends when I have more time and energy to stay a bit longer.

You can also do different exercising along with the step stations.  I myself have added step lunges, kicks, squats and knee raises to mix it up and make it more fun instead of simply stepping up and down.  There is a sign demonstrating different exercises on the wall at my gym.

Examples of how to vary the Step Workout.

Has anyone had success with the 30 minute circuit at Planet Fitness or elsewhere?  What are your thoughts?

Texas Roadhouse

Tonight my husband and I are going out for dinner at Texas Roadhouse.  I was going to do a "what not to eat" article like I had done for TGI Friday's and Miller's Ale House,   but I was sad when I found this on their website:

Thank you for contacting us regarding our nutritional information. At this time, we do not offer calorie counts and other nutritional information.
We can assure you that we are cognizant of the demand from guests such as yourself to provide this information, but there are several factors that make this difficult.
Many of the large foodservice companies that offer specific nutritional information can do so because their food is pre-packaged and/or pre-portioned. Since we make our food from scratch — including the bacon bits, croutons, and dressings — it is next to impossible to provide exact nutritional information because of slight variations that depend upon whomever prepares the food.
We also make our bread from scratch each day and hand-cut our steaks, so again, we do not have the exact information printed, like some foodservice operators or what you may find in the grocery store.
We have attempted to provide some information in the past, but we pulled back after some guests complained we were not detailed enough. In addition, some enterprising folks tested the food, and when it fell outside the guidelines, they threatened legal action. As such, we stopped providing our special gluten-free menu, for example.
In addition, many states, counties and cities across the nation are attempting to pass legislation providing restaurants with guidelines and rules for displaying nutritional information. As a result, our efforts are on hold until we know what information will be required, the ranges that will be allowed, and how that information should be distributed.
In the meantime, if you have any specific questions, we encourage you to contact us, and we'll answer them as quickly as we can.

So since it appears they are so happy for customers to contact them, I sent them the following email:

Good Morning Texas Roadhouse:
I realize from your website that you feel that you are unable to provide us, your customers, any nutritional information because what you serve us is made fresh.
If you use the same recipe for each order and the same portion size, even if you make it fresh, you should be able to at least give us an estimate.  I am disheartened by this news and will think twice about eating at your establishment because things such as calories and fat are important to me.
Since you have failed to provide this information, can you at least add either a symbol next to certain entrees on your menu or a new section of "lighter" options that are under 600 calories, etc?  This might be a good alternative for you if you are still unwilling to provide nutritional facts.
At the very least, could you recommend to me what you believe to be a healthy option for an entree on your menu?
Thank you,
Elly

If they ever actually respond, I will gladly update this posting.

 So, www.fatsecret.com has posted some nutritional facts for Texas Roadhouse, and I have no idea how they calculated these since it does not come from the source itself, but without further ado:

What not to eat at Texas Roadhouse

(1) Dallas Filet

6oz = 660 calories and 54 grams of fat; 8oz = 880 calories and 72 grams of fat

Description from Texas Roadhouse:

The filet is the most tender steak on our menu. It’s a delicious, lean steak that melts in your mouth. Choose from our 6 and 8 ounce cuts. Served with your choice of two sides.

The description I find to be hilarious, because FatSecret.com estimates that there is a whopping 54 grams of fat in the 6oz size and 72 grams of fat in the 8oz size.  And you call that a "lean steak"?

(2) Prime Rib

12oz - 1034 calories and 88 grams of fat

Description from Texas Roadhouse: 

Mouth watering prime rib slow cooked all day. Served with your choice of two sides. Please ask us about availability.

 This is one of my husband's favorites.  I always knew it was bad, but never thought it was *this* bad!  Over 1,000 calories and 88 grams of fat - delicious! (enter sarcasm here)

(3) Portobello Mushroom Chicken

487 calories 23 grams of fat

Description from Texas Roadhouse:

Marinated chicken breast grilled and topped with Portobello Mushroom sauce, jack cheese, and fresh parmesan

This one came as a surprise.  The calorie count is in the "average" range but 23 grams of fat for grilled chicken???  This is just for the chicken alone, without the 2 sides that you get as well.  I would say, don't be fooled with this one, kids.

What to eat at Texas Roadhouse

 (1) Oven Roasted Chicken

Chicken only - 275 calories and 7 grams of fat

Description from Texas Roadhouse:

A half chicken trimmed, uniquely seasoned, and slow-roasted to the perfect tenderness. Served with your choice of two sides.

The information I received from FatSecret.com labels this meal as "Oven Roasted Chicken Quarter" while on the Texas Roadhouse website it says it is a half a chicken.  I am not sure if the calories should be doubled or if there is just an error some where.  Either way, this sounds like the best thing to order at this place.  Don't forget to add the sides!

(2) House Salad

121 Calories and 5 grams of fat - plus dressing

There was no description on the website.

In order to have even less calories on this salad, I would recommend asking them to leave off the croutons and cheese, which are legendary calorie adders on a salad.  Be careful with your salad dressing choice.  Vinaigrettes are typically better as a choice than creamy dressings.

(3) Sirloin Kebob

Description from Texas Roadhouse:

Marinated steak with onion, mushroom, tomato, red pepper, and green pepper. Served on a bed of seasoned rice with your choice of one side.

I am unsure how many kebobs come on the entree, but according to FatSecret.com, each kebob is only 190 calories and 7 grams of fat.  I would say two would probably be a good serving.

But what about those biscuits? 

272 calories and 11 grams of fat

Now I would gladly give someone the shirt off my back for these biscuits that are served.  They are warm, light, and one of the best biscuits in the world.  They should be called "heaven biscuits."

I know I will never be able to go to this place without having at least 2.  I am literally planning the rest of my meals today around these biscuits (yes I am sad).

They are delicious in every way, but if you have the will power then avoid them!  If not, a little cheat here and there (as long as it's not every day!) is good for your mental state.  And we all know it's all about our mental state!

To have a resolution or not to have a resolution? That is the question.

Like the rest of America, for years and years my resolution was to lose weight.  Then I stopped that resolution.  I changed it to "read 20 books this year" - I think I read less than 5.  My point is, resolutions are known for never coming true.  I WANT to lose weight, I WANT to get healthy.  It is an every day struggle not just for 2014 but for the rest of my life.  Doesn't sound like much of a resolution then, does it?

Don't make losing weight your resolution.  Do something different - like use the stairs more often than the elevator; park farther away from the store; drink more water.  These little things can add up and make quite a difference not only on your body (which is the ultimate goal) but on your mental state as well.

I've said it before and I will say it again - losing weight is 90% mental.  We all KNOW french fries and a double bacon cheeseburger is not going to help us in this goal, and yet sometimes we choose that anyway.  It's all about mental power not only in choosing better foods, but mental power in really taking the extra time out to get to the gym, even if you are tired.  It's not going to kill you.  Mentally, you have to reach deep and just suck it up.

I have to take my own advice.  I am far from perfect, and I struggle with this every single day -- some days I win and some days I lose which is why I am the queen of maintaining and yo-yo dieting.

At some point I have to listen to myself, right?  Baby steps.

Breakfast - Yogurt with strawberries, pecans and granola

To start my day off right, I have been making my own yogurt parfaits lately.

Strawberry, pecan, granola yogurt - 236 calories

Today I used:

1) 1 cup Dannon light & fit strawberry yogurt (100 calories)
2) 1 cup Dole frozen sliced strawberries (50 calories)
3) 1/4 cup of granola (45 calories)
4) a few pecan pieces (35 calories)

Breakfast total: 236 calories, 41 carbs, 5 grams of fat, 125mg sodium and 14g of sugar.

I think it's kind of fun making my own parfait.  I am going to experiment with different flavors, yogurt brands and fruits.

What is your favorite parfait?