Ack. I gained. Bleh. This is so freaking tiresome.
But moving on...positive things: I survived two very, very stressful weeks. (I blame the stress hormone, cortisol, for the weight gain...I'm probably also retaining water...)
I have begun to work into my yoga practice on a more regular basis.
That's all I have today...it's been a really long week for me and I'm very tired. I've been working all day and night and not sleeping very well at all. I am hopeful that things will lighten up after the big meeting next week and that I will find some breathing room.
Friday, July 30, 2010
Wednesday, July 28, 2010
Pardon My Dust...
Just give me a day or two and I'll have it cleaned up around here. Just thought it might be time for a little change!
Tuesday, July 27, 2010
Week 6: Non Dairy Coffee Creamer?
I love my coffee and have 2-3 cups every morning. First thing I do is shuffle down the stairs into the kitchen and start my morning ritual of making coffee. Back in the day, I sweetened my coffee with fake sugar and poured gallons of vanilla fat free international foods coffee creamer in it. Then, a few years ago, I gave up fake sugar. It took a little while longer for me to make the switch from fake creamer to organic half and half.
Now I want to make a switch again...because, yesterday, I read something about milk that grossed me the hell out. Seriously. I don't know that I can ever drink milk again. I'm not going to tell you what I read because you may not want to give up milk. :D
However, if you're interested, pick up a copy of The World Peace Diet and check out the section about the milk mustache. You'll see what I mean.
So this book...it arrived at my doorstep yesterday. I ordered it because I've decided to take a yoga class (World Peace Yoga) on Mondays (followed by The World Peace Diet Study Group). This goes back to my post, the other day, about finding balance. Instead of working ridiculous hours every day of the week, I'm going to, at least, take one night off and do something for myself. So the book arrived and I started flipping through it. One of the sections that caught my eye was the one about the milk mustache, I read it and...wow. So now I'm wary. The thing is I don't really want to be vegan. I thought I had already figured out how I felt about this after I read Omnivore's Dilemma and In Defense of Food. Don't get me wrong, there's a lot I don't eat: pig, duck and veal. (And, as a side note - when you give up eating pork, you really see how much America loves their bacon...it's in EVERYTHING).
I am not really interested in giving up eating chicken, fish, and beef. Yes, I know I am a hypocrite. I know, I know, but I have justified this by saying I do what I can. I've made my choices and that's how I feel. I thought that I could read this book and go to this class and just be vegan one day of the week. Is that naive? I guess so. I mean, I didn't think that I'd read this book and be so grossed out that it would change my thinking. I just thought it would be all, "animals are awesome and we shouldn't be eating them because we are cruel bitches!"
I don't mind the milk thing so much because almond milk and rice milk can be great substitutes. I found a non-dairy coffee creamer last night that I have high hopes for.
BUT, I didn't consider the dairy products that are staples in my life...that I really love to eat...cheese and butter. How can I walk away from cheese? One of my all time favorite meals is bread and cheese. Oh yeah, I know there's vegan cheese but that stuff doesn't even come close to the artisan cheeses that make up the cheese plates I enjoy. (Not to mention, I don't want to switch everything I eat to soy. I don't believe that soy is good for the environment or women).
I guess I'll leave that dilemma for another day.
I will try to remain open to this study group but it's possible that I will chicken out and just take the yoga class!
Now I want to make a switch again...because, yesterday, I read something about milk that grossed me the hell out. Seriously. I don't know that I can ever drink milk again. I'm not going to tell you what I read because you may not want to give up milk. :D
However, if you're interested, pick up a copy of The World Peace Diet and check out the section about the milk mustache. You'll see what I mean.
So this book...it arrived at my doorstep yesterday. I ordered it because I've decided to take a yoga class (World Peace Yoga) on Mondays (followed by The World Peace Diet Study Group). This goes back to my post, the other day, about finding balance. Instead of working ridiculous hours every day of the week, I'm going to, at least, take one night off and do something for myself. So the book arrived and I started flipping through it. One of the sections that caught my eye was the one about the milk mustache, I read it and...wow. So now I'm wary. The thing is I don't really want to be vegan. I thought I had already figured out how I felt about this after I read Omnivore's Dilemma and In Defense of Food. Don't get me wrong, there's a lot I don't eat: pig, duck and veal. (And, as a side note - when you give up eating pork, you really see how much America loves their bacon...it's in EVERYTHING).
I am not really interested in giving up eating chicken, fish, and beef. Yes, I know I am a hypocrite. I know, I know, but I have justified this by saying I do what I can. I've made my choices and that's how I feel. I thought that I could read this book and go to this class and just be vegan one day of the week. Is that naive? I guess so. I mean, I didn't think that I'd read this book and be so grossed out that it would change my thinking. I just thought it would be all, "animals are awesome and we shouldn't be eating them because we are cruel bitches!"
I don't mind the milk thing so much because almond milk and rice milk can be great substitutes. I found a non-dairy coffee creamer last night that I have high hopes for.
BUT, I didn't consider the dairy products that are staples in my life...that I really love to eat...cheese and butter. How can I walk away from cheese? One of my all time favorite meals is bread and cheese. Oh yeah, I know there's vegan cheese but that stuff doesn't even come close to the artisan cheeses that make up the cheese plates I enjoy. (Not to mention, I don't want to switch everything I eat to soy. I don't believe that soy is good for the environment or women).
I guess I'll leave that dilemma for another day.
I will try to remain open to this study group but it's possible that I will chicken out and just take the yoga class!
Sunday, July 25, 2010
Week 6: Finding Balance
I have felt out of balance since the beginning of the year. I have been giving everything I've got to my job and have found little leftover for me, my partner, or anything else.
It's about to get crazier. And, I gotta say, I'm sick of it. I like change as much as anyone. Truly, I would get bored if it was the same old, same old all the time but seriously, this is getting ridiculous. Nothing at my job is predictable. (Except for the morons who get on my nerves consistently...don't even get me started down that path. There's this one chick who barely knows MS Office, couldn't write herself out of a paper bag, who thinks she could do my job and frequently tells her superiors that she does. Grrrrl please. Be careful what you wish for!).
At any rate, I was having a conversation with my boss (a lovely lady who has really taken me under her wing and has worked to mentor me on this path) last week and one thing she talked to me about was balance. She said that I need to find more balance and not to work such crazy hours. Yeah, a lot of what I do, I do because I am driven. I feel that I have a lot to prove (especially when I've got stupid biznatches, like I mentioned above, constantly snapping at my heels). And with all the changes that are constantly thrown at me, I really have to be flawless all the time. And, that takes time. More than 8 hours a day, that's for sure.
So, in an effort to find so balance, I'm going to set some some boundaries for myself. From now on, Mondays at 5pm is quitting time. There's a yoga class I want to take on Monday nights and to get there in time, I need to leave the office at 5pm. Tuesdays and Thursdays, I'm leaving the office no later than 5:30, because there's another yoga class I want to take. And, no more waking up at 5:30 in the morning and starting to work (usually the first thing I do is make coffee and open MS Outlook and start answering emails and working on open projects). No, I need to fit in my treadmill workout at that time.
I don't mind working hard...I'm just tired of killing myself for a job where I make $20k less than the market average and where I can't count on anyone or anything. I need to start looking at the big picture of my career. I need to consider that there's more out there for me. I don't want to wake up on my 47th birthday still feeling stressed out all the time, still 50 pounds overweight, and still exhausted.
It's about to get crazier. And, I gotta say, I'm sick of it. I like change as much as anyone. Truly, I would get bored if it was the same old, same old all the time but seriously, this is getting ridiculous. Nothing at my job is predictable. (Except for the morons who get on my nerves consistently...don't even get me started down that path. There's this one chick who barely knows MS Office, couldn't write herself out of a paper bag, who thinks she could do my job and frequently tells her superiors that she does. Grrrrl please. Be careful what you wish for!).
At any rate, I was having a conversation with my boss (a lovely lady who has really taken me under her wing and has worked to mentor me on this path) last week and one thing she talked to me about was balance. She said that I need to find more balance and not to work such crazy hours. Yeah, a lot of what I do, I do because I am driven. I feel that I have a lot to prove (especially when I've got stupid biznatches, like I mentioned above, constantly snapping at my heels). And with all the changes that are constantly thrown at me, I really have to be flawless all the time. And, that takes time. More than 8 hours a day, that's for sure.
So, in an effort to find so balance, I'm going to set some some boundaries for myself. From now on, Mondays at 5pm is quitting time. There's a yoga class I want to take on Monday nights and to get there in time, I need to leave the office at 5pm. Tuesdays and Thursdays, I'm leaving the office no later than 5:30, because there's another yoga class I want to take. And, no more waking up at 5:30 in the morning and starting to work (usually the first thing I do is make coffee and open MS Outlook and start answering emails and working on open projects). No, I need to fit in my treadmill workout at that time.
I don't mind working hard...I'm just tired of killing myself for a job where I make $20k less than the market average and where I can't count on anyone or anything. I need to start looking at the big picture of my career. I need to consider that there's more out there for me. I don't want to wake up on my 47th birthday still feeling stressed out all the time, still 50 pounds overweight, and still exhausted.
 |
| Betty Calman, 83 year old yoga instructor |
Friday, July 23, 2010
Week 6: Lulumon is full of it...
I have loved all those Lulumon ads...they espouse ideas that made me think they loved women of all shapes and sizes. I cruised by their website this morning and, to my dismay, it appears that they only cater to size "14" (yeah, right, the 14 is a very small 14) and below. Boooooo, lulumon...booooo...I'm so dissappointed in you, Mon. :P
Thursday, July 22, 2010
Week 6: 188 - 43 pounds to go
Weighed in a day early...got on the scale this morning. So started Week 6 24 hours early. Good to see that I am making some progress.
This has been a super long week and I am exhausted so I will write more tomorrow but just wanted to post an update tonight.
This has been a super long week and I am exhausted so I will write more tomorrow but just wanted to post an update tonight.
Tuesday, July 20, 2010
Week 5 - Already Tuesday!
I have to keep this update fairly short as I need to hop in the shower in about 5 mins. These past two weeks have been crazy. Most of the time I have been working from the minute I wake up until minutes before I go to bed. But after today, two events that I'd been planning for months will be off my plate. One more set for early August and then, I hope, things will slow down a little bit. It's no wonder that I haven't been able to get to a yoga class. And no wonder that I'm having a hard time losing big numbers each week. I'm trying not to be so hard on myself and to look at the big picture.
I completely lost track of time on Friday and forgot to weigh in until it was too late (e.g. it was Saturday!) so I decided not to worry about it and to remember that I am not attached to the outcome so much as the process of getting back to and maintaining good health. I don't expect that I would have lost anything at all since I spent most of last week in a downtown hotel...
This past weekend, though, Cathy and I ate healthy and got in some good physical activity! Ripping up the carpet in the living room actually was a workout. :D
Ordered Cathy some Tai Chi DVDs from Amazon over the weekend. She is wanting to take up a form of moving meditation/stretching and thought that Tai Chi would fit the bill rather nicely. Since I am thinking that I'd like to set up a nice space in our home gym for yoga (and for Cathy to do Tai Chi) we decided to put our elliptical on Craig's List. I don't use and the treadmill really is my first choice...Cathy doesn't use it either, so though it is a nice one, it's just taking up space that we could use. Hoping that someone wants a good deal on an elliptical this week! Keep your fingers crossed.
Hoping to make it to one yoga class this week...or to get on the mat at my house...I do know that Yoga Tiffany is coming over on Sunday, so I am looking forward to that!
Hope you are having a good week...
I completely lost track of time on Friday and forgot to weigh in until it was too late (e.g. it was Saturday!) so I decided not to worry about it and to remember that I am not attached to the outcome so much as the process of getting back to and maintaining good health. I don't expect that I would have lost anything at all since I spent most of last week in a downtown hotel...
This past weekend, though, Cathy and I ate healthy and got in some good physical activity! Ripping up the carpet in the living room actually was a workout. :D
Ordered Cathy some Tai Chi DVDs from Amazon over the weekend. She is wanting to take up a form of moving meditation/stretching and thought that Tai Chi would fit the bill rather nicely. Since I am thinking that I'd like to set up a nice space in our home gym for yoga (and for Cathy to do Tai Chi) we decided to put our elliptical on Craig's List. I don't use and the treadmill really is my first choice...Cathy doesn't use it either, so though it is a nice one, it's just taking up space that we could use. Hoping that someone wants a good deal on an elliptical this week! Keep your fingers crossed.
Hoping to make it to one yoga class this week...or to get on the mat at my house...I do know that Yoga Tiffany is coming over on Sunday, so I am looking forward to that!
Hope you are having a good week...
Monday, July 12, 2010
Week 4 - Morning Workout
I have added a new widget to the top of the column on the right. It's from DailyMile...and it's kind of neat. After I workout, I just log into DailyMile, add my workout results and it updates here on my blog. Pretty awesome!
So I woke up this morning, and after attending to some work emails that needed answering first thing this am, I put on my workout clothes and jumped on the treadmill.
My goal this week is to get in 10 miles before my next weigh in...I did 2 yesterday and 2 this morning. Not counting Saturday's...though, I don't know why not...it's part of the whole week! So I guess I'm already up to 6 miles. Whooo!
Gotta run...long day ahead!
So I woke up this morning, and after attending to some work emails that needed answering first thing this am, I put on my workout clothes and jumped on the treadmill.
My goal this week is to get in 10 miles before my next weigh in...I did 2 yesterday and 2 this morning. Not counting Saturday's...though, I don't know why not...it's part of the whole week! So I guess I'm already up to 6 miles. Whooo!
Gotta run...long day ahead!
Sunday, July 11, 2010
Week 4: Day 3 of Birthday Weekend
Almost made it through! ;>
As I said on Friday, there will always be cake, there will always be good restaurants and good bottles of wine...
So, yes, I think I've gotten through the weekend without gaining weight! AND with the added benefit of having really enjoyed myself. Amazing Friday with my partner, lovely dinner at Honey on Saturday with my partner and a good friend (the 3 of us laughed, drank champagne martinis and really enjoyed ourselves), surprise Sunday brunch with another good friend (OMG. Greenup Cafe has the best pancakes ever!).
Was home in time to straighten up, at least the living room, where we would be doing yoga...and had an awesome yoga session with Yoga Tiffany (hey, y'all...if you're in the hood and want her to teach you yoga, let me know...she is really wonderful!). During the hour of yoga, I really thought about re-birthing myself...as a woman who cares for herself with daily exercise and meditation. I saw myself as an old woman who is so fit that she practices yoga on a daily basis without pain or being tired.
After yoga, I put on my running shoes and went down into the basement to get a treadmill workout. I got in a little over two miles and got a good sweat worked up.
Lunch was my first piece of birthday cake. I didn't go crazy and cut myself a 1/4 of the cake. It was just a normal slice...served with a small glass of fresh, local skim milk.
Since then, I've hung out...just took it easy!
Cathy is cooking me dinner tonight...spaghetti (one of my favorites)...love her spaghetti. Will try for moderation on this because (say it with me!) there will always be more spaghetti. :D
Tomorrow starts another week at work...another mad dash to Friday. I would love to make some time to go to one of those yoga classes at World Peace Yoga. I'm afraid Monday and Tuesday are out...but could go on Wednesday or Thursday night.
My fitness goals this week are...drink lots of water, eat healthy and clean, and get in 10 miles on the treadmill before my next weigh in! Oh, and get to one yoga class at WPY!
As I said on Friday, there will always be cake, there will always be good restaurants and good bottles of wine...
So, yes, I think I've gotten through the weekend without gaining weight! AND with the added benefit of having really enjoyed myself. Amazing Friday with my partner, lovely dinner at Honey on Saturday with my partner and a good friend (the 3 of us laughed, drank champagne martinis and really enjoyed ourselves), surprise Sunday brunch with another good friend (OMG. Greenup Cafe has the best pancakes ever!).
Was home in time to straighten up, at least the living room, where we would be doing yoga...and had an awesome yoga session with Yoga Tiffany (hey, y'all...if you're in the hood and want her to teach you yoga, let me know...she is really wonderful!). During the hour of yoga, I really thought about re-birthing myself...as a woman who cares for herself with daily exercise and meditation. I saw myself as an old woman who is so fit that she practices yoga on a daily basis without pain or being tired.
After yoga, I put on my running shoes and went down into the basement to get a treadmill workout. I got in a little over two miles and got a good sweat worked up.
Lunch was my first piece of birthday cake. I didn't go crazy and cut myself a 1/4 of the cake. It was just a normal slice...served with a small glass of fresh, local skim milk.
Since then, I've hung out...just took it easy!
Cathy is cooking me dinner tonight...spaghetti (one of my favorites)...love her spaghetti. Will try for moderation on this because (say it with me!) there will always be more spaghetti. :D
Tomorrow starts another week at work...another mad dash to Friday. I would love to make some time to go to one of those yoga classes at World Peace Yoga. I'm afraid Monday and Tuesday are out...but could go on Wednesday or Thursday night.
My fitness goals this week are...drink lots of water, eat healthy and clean, and get in 10 miles on the treadmill before my next weigh in! Oh, and get to one yoga class at WPY!
Saturday, July 10, 2010
Week 4 - Day 2 of Birthday Weekend
Yesterday was the first official day of the weekend. So Cathy picked me up at home and we went over to Marty's Hops and Vines. We had two glasses of Evolution and split the caprese salad. While there, Cathy bought a bottle of The Prisoner and a bottle of champagne for tonight.
We went home and Cathy made dinner...diver scallops and a petite filet (surf and turf!) and some pan sauteed asparagus. We drank half of The Prisoner. (By the way, I'm feeling it today...4.5 glasses of wine...yikes!). For dessert, Cathy had gotten a pound cake from the BonBonnerie. She cut a slice and topped with lemon creme fraiche and fresh strawberries and blueberries.
I was in bed and asleep by 10pm (per usual) but woke up at 2:30 (too much wine!) and didn't go back to sleep until 6am. I woke up at 8am and had 3 cups of coffee and small piece of just plain pound cake. Cathy made breakfast because I didn't want to go out. So an egg and a slice of toast. I'm drinking water now and getting ready to go downstairs and get on the treadmill for at least 30 mins. It'll probably help with the slight hangover (no headache, just a slight fuzziness and I'm feeling tired).
We are going out to dinner tonight...whoo!
We went home and Cathy made dinner...diver scallops and a petite filet (surf and turf!) and some pan sauteed asparagus. We drank half of The Prisoner. (By the way, I'm feeling it today...4.5 glasses of wine...yikes!). For dessert, Cathy had gotten a pound cake from the BonBonnerie. She cut a slice and topped with lemon creme fraiche and fresh strawberries and blueberries.
I was in bed and asleep by 10pm (per usual) but woke up at 2:30 (too much wine!) and didn't go back to sleep until 6am. I woke up at 8am and had 3 cups of coffee and small piece of just plain pound cake. Cathy made breakfast because I didn't want to go out. So an egg and a slice of toast. I'm drinking water now and getting ready to go downstairs and get on the treadmill for at least 30 mins. It'll probably help with the slight hangover (no headache, just a slight fuzziness and I'm feeling tired).
We are going out to dinner tonight...whoo!
Friday, July 9, 2010
Week 4: 190.2 - 45.2 pounds to go
On the one hand...yay! 1.6 pounds gone.
On the other hand...are you kidding me??? I've lost less than 2 pounds in the past two weeks and I have been pretty vigilant. I'd be lying if I said I wasn't disappointed.
Good thing I posted that article yesterday about Self-Sabotage. So what was it? What did it say? Don't focus on the wrong things. At the end of 3 weeks I've lost about 5 pounds...which, actually, is pretty good. I need to celebrate the overall effort I've given over the past 3 weeks. I've eaten healthier. I've gotten in some activity (started hitting the treadmill). I've found a place where I want to take a yoga class a couple times a month (now, to get there!).
I need to be proud of these small wins! And actually, 1.6 pounds is a big "small win"! If I lost 1.6 pounds a week, I would be at my goal weight in 6 months (by the New Year!). Sooo...actually, this is great news. A new me in the New Year? Sounds good.
Okay, switching gears just a little...so here's how this battle of the bulge weighs on me...I can't even be excited about my birthday weekend because I'm afraid that it will knock me off track. I'm so back and forth about this it's ridiculous. Here's the thing...I love good food...the perfect bite...the perfect pairing...sitting at a nice restaurant with good company and eating spectularly prepared food and sipping an amazing wine is one of my favorite things to do. And, since it's my birthday weekend, I get to do that! Cathy is cooking me dinner tonight (she cooks several dishes that I love so she's going to surprise me), and we are going to breakfast tomorrow, and dinner tomorrow night (surprise restaurant!) and then there's birthday cake. (cue music - dun, dun, duuuuunnnnnnn!). CAKE!
Oh yeah, and champange!
If you know me at all, then you know that Cake and Champange make up two of my favorite food groups.
So my fear? How do I balance this special weekend so that I don't actually gain the 5 pounds it's taken me 3 weeks to lose?
If you'd just asked me that question, I would answer like this: Enjoy the weekend! Do NOT worry about gaining weight. This weekend is just like life. There will always be great restuarants and great bottles of wine. There will always be time for cake and champagne. So go out to that special restaurant and make good choices (get the clean protein and veggies). Have a piece of cake, but make it a small slice and not a big fat wedge. Get in some exercise...you should still get on the treadmill a couple times and you'll be taking yoga with Yoga Tiffany on Sunday. Relax, have fun, be positive!
Most of all, it seems, I need to stay positive!
On the other hand...are you kidding me??? I've lost less than 2 pounds in the past two weeks and I have been pretty vigilant. I'd be lying if I said I wasn't disappointed.
Good thing I posted that article yesterday about Self-Sabotage. So what was it? What did it say? Don't focus on the wrong things. At the end of 3 weeks I've lost about 5 pounds...which, actually, is pretty good. I need to celebrate the overall effort I've given over the past 3 weeks. I've eaten healthier. I've gotten in some activity (started hitting the treadmill). I've found a place where I want to take a yoga class a couple times a month (now, to get there!).
I need to be proud of these small wins! And actually, 1.6 pounds is a big "small win"! If I lost 1.6 pounds a week, I would be at my goal weight in 6 months (by the New Year!). Sooo...actually, this is great news. A new me in the New Year? Sounds good.
Okay, switching gears just a little...so here's how this battle of the bulge weighs on me...I can't even be excited about my birthday weekend because I'm afraid that it will knock me off track. I'm so back and forth about this it's ridiculous. Here's the thing...I love good food...the perfect bite...the perfect pairing...sitting at a nice restaurant with good company and eating spectularly prepared food and sipping an amazing wine is one of my favorite things to do. And, since it's my birthday weekend, I get to do that! Cathy is cooking me dinner tonight (she cooks several dishes that I love so she's going to surprise me), and we are going to breakfast tomorrow, and dinner tomorrow night (surprise restaurant!) and then there's birthday cake. (cue music - dun, dun, duuuuunnnnnnn!). CAKE!
Oh yeah, and champange!
If you know me at all, then you know that Cake and Champange make up two of my favorite food groups.
So my fear? How do I balance this special weekend so that I don't actually gain the 5 pounds it's taken me 3 weeks to lose?
If you'd just asked me that question, I would answer like this: Enjoy the weekend! Do NOT worry about gaining weight. This weekend is just like life. There will always be great restuarants and great bottles of wine. There will always be time for cake and champagne. So go out to that special restaurant and make good choices (get the clean protein and veggies). Have a piece of cake, but make it a small slice and not a big fat wedge. Get in some exercise...you should still get on the treadmill a couple times and you'll be taking yoga with Yoga Tiffany on Sunday. Relax, have fun, be positive!
Most of all, it seems, I need to stay positive!
Thursday, July 8, 2010
Week 3 - Self Sabotage Anyone?
I subscribe to a newsletter from a group called Peer Trainer. (They seem to be a good group but I am in the option of not paying for services). Anyway, the following arrived in my inbox this morning and as I read through it, knew I needed to share it here. :D
How Can I Stop My Weight Loss Self-Sabotage?
A Guide To Identifying The Patterns That Trip You Up
By Joshua Wayne
A very common question I get asked by the people I work with is “how can I stop my self-sabotage?” So many of people have a lot of frustration with themselves for not following through with their weight loss plan and they often feel hopeless that their situation will never change.
I see a lot of people who are even at a point where they've lost all hope and have absolutely no belief at this point that anything they try will actually work. One thing I have observed in my work in weight loss is that when people get past this point and start to really believe again, the odds of meaningful progress go way way up. At PEERtrainer we may sound like a broken record on this point, but from our perspective this is the single most important idea to communicate to you.
So if you feel like you keep sabotaging yourself for one reason or another, there are specific things can you do right now to get un-stuck and on track. It might be helpful to get a pen out right now, and write down some notes as you go through this guide. After you have written down some answers to the questions here, maybe pick on thing this week to work on.
First Steps:
The first thing you want to do is identify why you keep doing this. If you don’t have a clear idea, then it’s hard to come up with the right solution.
In order to understand your "self-sabotage pattern", I’m going to ask you a very important (and maybe a little unusual) question.
If you take a few moments to sit with this and really chew on the question, you will find that it’s very powerful and it can actually help you in many areas of your life.
What has to be true in your life in order for you to sabotage your weight loss and health improvement efforts?
Read that a second time if you have to. It’s actually a basic logic equation. In order for a behavior like self-sabotage to be true in your life (and if you’ve read this far, then I’m assuming it is), then what belief MUST you be carrying that allows that self-sabotaging behavior to exist. If you sabotage yourself, then something else MUST be true in your life that allows that to happen.
I assure you this is not as complex as it sounds, and I really encourage you to take a moment to digest it. If you understand what that thing is, you will understand your self-sabotage, and you can then start taking the steps to reverse it.
Next Steps:
Now let’s take it further. Below are the common patterns I have observed (the things that MUST be true in people’s lives) that allow the self-sabotage to exist. I think I’ve nailed the most common and significant ones (and the starting point to turn it around), but if you come up with something else, I’d love to hear what it is.
1. You Focus on the Wrong Things
It’s very common for people to focus on all the negatives that come up rather than on the positives. For instance, you may beat yourself up for the fact that you splurged last night with your friends and had drinks and dessert, but you ignore the fact that you had 5 awesome days building up to that.
You may focus on the fact that the scale didn’t budge at all this week, and not focus on the fact that you lost 5 pounds over the last month. You get caught up in focusing on what isn’t working well right now, rather than celebrating yourself for the overall earnest effort you’re making.
Maybe it’s your nature to take a pessimistic view on life. Maybe you’re just frustrated and impatient because you’re not getting the results you want overnight.
Regardless, the problem here is that when you keep focusing on the negatives your frustration builds and builds until you just give up and quit. You get to the point where you tell yourself “oh heck, what’s the difference!?” and you throw in the towel.
The Solution? First, you must take a long-term view of the weight loss process. Patience and persistence are key. Look at this as a cross-country road trip. It’s not a mad dash to the next rest stop so you can turn around again. Some days on the road trip are going to be beautiful and bright; some days will be overcast. That’s life.
The Mindset That Eliminates Any Notion Of Failure:
Really embody this long-term approach and have patience! Assume the mindset that it doesn’t matter a bit if it takes 6 months to get to your goal or 6 years. In the end, what’s the difference? A longer, slower trajectory that actually gets you to your happy, ideal weight is a thousands times better than starting and stopping over and over again for years to come.
Second, even if it sounds cheesy, be proud of yourself for the “small wins”: a good day, a choice to skip dessert, a half-pound lost in a week. This is critical because it’s really important to allow yourself to get into a genuine, positive state of mind. Being proud of even a small accomplishment does this. It can shift your mood from pessimism to optimism.
Many people are so used to ongoing frustration and disappointment in themselves that they don’t get into this positive frame of mind enough.
Watch This Video Where Joshua Explains (starting at minute 2) How To Get Unstuck:
Getting into a positive, optimistic mental state is like opening the windows and letting warm, sun-filled air into your house after several days of damp, cold weather. It warms you up, “cleanses” your mood and puts you on a better track. Make the choice to focus on the positives and your mood will follow.
2. You’re Not Disciplined Enough
A lot of people really want to lose weight, but then they give in to temptation over and over again. Maybe you’re good for a week or two, and then you think it’s okay to “splurge a little because I’ve been so good and I deserve it” and you stop for Ben and Jerry’s on the way home. Then a couple days later it’s a few chocolate chip cookies, then a day later it’s pizza, and so on.
Or like I mentioned above, maybe the scale doesn’t move quite as fast you’d like and your hope and enthusiasm begin to fizzle. Or perhaps you’re good for a month, but then you have a stressful week at work and you get completely derailed.
Regardless, the discipline necessary to overcome old, unproductive habits and build new ones may not be present yet. Before you know it you’ve lost the focus and excitement that got you really pumped up for the first couple weeks and you’re back where you started.
How To Get More Disciplined:
The solution? You need to understand that the way to build discipline is by being disciplined. I know that may sound too obvious and simplistic, but I want you to understand that there is no magical formula anybody is going to say or give to you that is going to suddenly give you the discipline (there is one caveat, and it’s one you certainly want to avoid: a crisis, like your doctor telling you you’re pre-diabetic and you must change or you’ll be very sick). There is no substitute for taking action.
Similar to my advice above, take a long-term approach. Building discipline is like building a muscle. When you first use it after a period of inactivity, it’s going to feel a bit sore. But that soreness is good. It means you’re getting into motion again. The more you use it- consistently- the stronger it gets.
It’s the same with your good habits. They may feel awkward or unnatural at first, but if you remain consistent it will become second nature. So start by focusing on simple, positive habits that you know you can execute consistently: healthy dinners, no snacking after dinner, taking a 5-minute walk every day, or giving up Ben and Jerry’s Heath Bar Crunch (or whatever your ‘pitfall food’ is- you know what it is) for just 1 week.
Don’t overwhelm yourself by thinking about how you’re going to lose the full 30, 40 or 50 pounds, and just commit to doing the simple things and doing them consistently.
3. You Don’t Believe You Deserve It
It’s also possible that you continue to sabotage your own success, because at some deeper level you still don’t believe that you really deserve the body and happiness you desire. In a strange way, carrying the extra weight may be much more inside your comfort zone than being thin. As unhappy as you may be, you already know what to expect in life- things are familiar and predictable.
If this sounds familiar, then what I want you to understand first and foremost is that these are beliefs you either learned from others or created for yourself- nothing more. You don’t have to carry them any further with you ‘in your suitcase’ than you already have. Sure, changing these beliefs requires some deep reflection and earnest effort, but any negative belief you may have about yourself, your body or your worthiness as a person can be changed.
How To Change This:
The solution? As you bump into these old beliefs start reflecting on where they came from. Who encouraged you to think and feel this way about yourself? Your family? Friends? An old boyfriend? Or maybe you just created it all by yourself. Regardless, the first step is recognizing these old limiting beliefs and being willing to ‘ exchange them’ for new beliefs that help you get where you want to be rather than blocking the way.
The truth is, you deserve all the health, happiness, positive relationships and fit body you desire. You need to own that truth. You need to fully believe this yourself and get out of your own way.
4. You May Be Scared To Be Thin
The last thing I want to discuss builds on #3, but I wanted to discuss it separately. It’s possible that you sabotage yourself because deep down, consciously or unconsciously you’re scared to be thin. Similar to what I said above, losing the weight might put you out of your comfort zone and you may be scared of it.
The reasons or this could be many:
• Maybe you’re afraid your husband or wife will be jealous and angry because you’ve lost the weight and they have not.
• Maybe you’re afraid your friends won’t like you as much because you’ve changed your habits. Maybe they’re struggling with their weight and would be jealous of you; or perhaps they’re thin and they prefer having you be heavy so that guys are more drawn to them.
• Maybe you come from a family of heavy people, you’ve always been overweight, and you just can’t yet imagine life being different.
The Warrior Mindset:
The solution? Be a Warrior. What I mean is that you need to claim what you want in life. It’s okay to be afraid of change. It’s normal and it’s human. But that’s where the Warrior metaphor comes in. A Warrior fights for what he or she wants and deserves. This can also be your secret. You don't need to become someone who you are not. What I mean is simply that you summon the strength to get what you want. If you have ever been a mom and fought for one of your kids, you know exactly what this means. And also how quickly you can access it.
You have to decide what you are going to allow to define your life: your fears or your dreams. You deserve the health and the happiness you want- but you have to claim it. It’s okay not to take on other people’s issues. Let them work through their own stuff while you focus on yours.
Your job is to claim your power by being at your best, pursuing your happiness and being as healthy as you can be. This week maybe pick out one thing to work on here. Can you improve what you focus on? Can you give your disciple muscle a good workout?
Maybe you want to dig into the deeper stuff. Uncovering limiting beliefs is not something that one can often just snap their finger and do. Often you have no idea, and that is where forms of structured therapy really work well. It is so gratifying when someone says to me "I cannot believe I have been doing that" or "thinking that." Often, a simple adjustment is needed, but you have to do the work of getting to that point, that realization.
The Point of No Return Program I do with Jackie often "shakes the tree" and helps people become aware of a lot of these patterns, which are then easy to interrupt and replace. It is that point when you are sitting there listening to the calls, you start to have these "aha" moments.
Some of this stuff is really embedded and simply takes work to pry loose. If you are not getting to your goals, you have to keep working at it. But the more you work at it, the better your odds are. I cannot tell you how great it is to see people at the point where something breaks free and just flies away for them.
In closing, I really hope you find some useful insights here to break whatever self-sabotage patterns you may have. Please let me know what you got out of this article, and also if it gave you some ideas that I might not have thought of.
-Joshua
Direct Link to try one month trial
How Can I Stop My Weight Loss Self-Sabotage?
A Guide To Identifying The Patterns That Trip You Up
By Joshua Wayne
A very common question I get asked by the people I work with is “how can I stop my self-sabotage?” So many of people have a lot of frustration with themselves for not following through with their weight loss plan and they often feel hopeless that their situation will never change.
I see a lot of people who are even at a point where they've lost all hope and have absolutely no belief at this point that anything they try will actually work. One thing I have observed in my work in weight loss is that when people get past this point and start to really believe again, the odds of meaningful progress go way way up. At PEERtrainer we may sound like a broken record on this point, but from our perspective this is the single most important idea to communicate to you.
So if you feel like you keep sabotaging yourself for one reason or another, there are specific things can you do right now to get un-stuck and on track. It might be helpful to get a pen out right now, and write down some notes as you go through this guide. After you have written down some answers to the questions here, maybe pick on thing this week to work on.
First Steps:
The first thing you want to do is identify why you keep doing this. If you don’t have a clear idea, then it’s hard to come up with the right solution.
In order to understand your "self-sabotage pattern", I’m going to ask you a very important (and maybe a little unusual) question.
If you take a few moments to sit with this and really chew on the question, you will find that it’s very powerful and it can actually help you in many areas of your life.
What has to be true in your life in order for you to sabotage your weight loss and health improvement efforts?
Read that a second time if you have to. It’s actually a basic logic equation. In order for a behavior like self-sabotage to be true in your life (and if you’ve read this far, then I’m assuming it is), then what belief MUST you be carrying that allows that self-sabotaging behavior to exist. If you sabotage yourself, then something else MUST be true in your life that allows that to happen.
I assure you this is not as complex as it sounds, and I really encourage you to take a moment to digest it. If you understand what that thing is, you will understand your self-sabotage, and you can then start taking the steps to reverse it.
Next Steps:
Now let’s take it further. Below are the common patterns I have observed (the things that MUST be true in people’s lives) that allow the self-sabotage to exist. I think I’ve nailed the most common and significant ones (and the starting point to turn it around), but if you come up with something else, I’d love to hear what it is.
1. You Focus on the Wrong Things
It’s very common for people to focus on all the negatives that come up rather than on the positives. For instance, you may beat yourself up for the fact that you splurged last night with your friends and had drinks and dessert, but you ignore the fact that you had 5 awesome days building up to that.
You may focus on the fact that the scale didn’t budge at all this week, and not focus on the fact that you lost 5 pounds over the last month. You get caught up in focusing on what isn’t working well right now, rather than celebrating yourself for the overall earnest effort you’re making.
Maybe it’s your nature to take a pessimistic view on life. Maybe you’re just frustrated and impatient because you’re not getting the results you want overnight.
Regardless, the problem here is that when you keep focusing on the negatives your frustration builds and builds until you just give up and quit. You get to the point where you tell yourself “oh heck, what’s the difference!?” and you throw in the towel.
The Solution? First, you must take a long-term view of the weight loss process. Patience and persistence are key. Look at this as a cross-country road trip. It’s not a mad dash to the next rest stop so you can turn around again. Some days on the road trip are going to be beautiful and bright; some days will be overcast. That’s life.
The Mindset That Eliminates Any Notion Of Failure:
Really embody this long-term approach and have patience! Assume the mindset that it doesn’t matter a bit if it takes 6 months to get to your goal or 6 years. In the end, what’s the difference? A longer, slower trajectory that actually gets you to your happy, ideal weight is a thousands times better than starting and stopping over and over again for years to come.
Second, even if it sounds cheesy, be proud of yourself for the “small wins”: a good day, a choice to skip dessert, a half-pound lost in a week. This is critical because it’s really important to allow yourself to get into a genuine, positive state of mind. Being proud of even a small accomplishment does this. It can shift your mood from pessimism to optimism.
Many people are so used to ongoing frustration and disappointment in themselves that they don’t get into this positive frame of mind enough.
Watch This Video Where Joshua Explains (starting at minute 2) How To Get Unstuck:
Getting into a positive, optimistic mental state is like opening the windows and letting warm, sun-filled air into your house after several days of damp, cold weather. It warms you up, “cleanses” your mood and puts you on a better track. Make the choice to focus on the positives and your mood will follow.
2. You’re Not Disciplined Enough
A lot of people really want to lose weight, but then they give in to temptation over and over again. Maybe you’re good for a week or two, and then you think it’s okay to “splurge a little because I’ve been so good and I deserve it” and you stop for Ben and Jerry’s on the way home. Then a couple days later it’s a few chocolate chip cookies, then a day later it’s pizza, and so on.
Or like I mentioned above, maybe the scale doesn’t move quite as fast you’d like and your hope and enthusiasm begin to fizzle. Or perhaps you’re good for a month, but then you have a stressful week at work and you get completely derailed.
Regardless, the discipline necessary to overcome old, unproductive habits and build new ones may not be present yet. Before you know it you’ve lost the focus and excitement that got you really pumped up for the first couple weeks and you’re back where you started.
How To Get More Disciplined:
The solution? You need to understand that the way to build discipline is by being disciplined. I know that may sound too obvious and simplistic, but I want you to understand that there is no magical formula anybody is going to say or give to you that is going to suddenly give you the discipline (there is one caveat, and it’s one you certainly want to avoid: a crisis, like your doctor telling you you’re pre-diabetic and you must change or you’ll be very sick). There is no substitute for taking action.
Similar to my advice above, take a long-term approach. Building discipline is like building a muscle. When you first use it after a period of inactivity, it’s going to feel a bit sore. But that soreness is good. It means you’re getting into motion again. The more you use it- consistently- the stronger it gets.
It’s the same with your good habits. They may feel awkward or unnatural at first, but if you remain consistent it will become second nature. So start by focusing on simple, positive habits that you know you can execute consistently: healthy dinners, no snacking after dinner, taking a 5-minute walk every day, or giving up Ben and Jerry’s Heath Bar Crunch (or whatever your ‘pitfall food’ is- you know what it is) for just 1 week.
Don’t overwhelm yourself by thinking about how you’re going to lose the full 30, 40 or 50 pounds, and just commit to doing the simple things and doing them consistently.
3. You Don’t Believe You Deserve It
It’s also possible that you continue to sabotage your own success, because at some deeper level you still don’t believe that you really deserve the body and happiness you desire. In a strange way, carrying the extra weight may be much more inside your comfort zone than being thin. As unhappy as you may be, you already know what to expect in life- things are familiar and predictable.
If this sounds familiar, then what I want you to understand first and foremost is that these are beliefs you either learned from others or created for yourself- nothing more. You don’t have to carry them any further with you ‘in your suitcase’ than you already have. Sure, changing these beliefs requires some deep reflection and earnest effort, but any negative belief you may have about yourself, your body or your worthiness as a person can be changed.
How To Change This:
The solution? As you bump into these old beliefs start reflecting on where they came from. Who encouraged you to think and feel this way about yourself? Your family? Friends? An old boyfriend? Or maybe you just created it all by yourself. Regardless, the first step is recognizing these old limiting beliefs and being willing to ‘ exchange them’ for new beliefs that help you get where you want to be rather than blocking the way.
The truth is, you deserve all the health, happiness, positive relationships and fit body you desire. You need to own that truth. You need to fully believe this yourself and get out of your own way.
4. You May Be Scared To Be Thin
The last thing I want to discuss builds on #3, but I wanted to discuss it separately. It’s possible that you sabotage yourself because deep down, consciously or unconsciously you’re scared to be thin. Similar to what I said above, losing the weight might put you out of your comfort zone and you may be scared of it.
The reasons or this could be many:
• Maybe you’re afraid your husband or wife will be jealous and angry because you’ve lost the weight and they have not.
• Maybe you’re afraid your friends won’t like you as much because you’ve changed your habits. Maybe they’re struggling with their weight and would be jealous of you; or perhaps they’re thin and they prefer having you be heavy so that guys are more drawn to them.
• Maybe you come from a family of heavy people, you’ve always been overweight, and you just can’t yet imagine life being different.
The Warrior Mindset:
The solution? Be a Warrior. What I mean is that you need to claim what you want in life. It’s okay to be afraid of change. It’s normal and it’s human. But that’s where the Warrior metaphor comes in. A Warrior fights for what he or she wants and deserves. This can also be your secret. You don't need to become someone who you are not. What I mean is simply that you summon the strength to get what you want. If you have ever been a mom and fought for one of your kids, you know exactly what this means. And also how quickly you can access it.
You have to decide what you are going to allow to define your life: your fears or your dreams. You deserve the health and the happiness you want- but you have to claim it. It’s okay not to take on other people’s issues. Let them work through their own stuff while you focus on yours.
Your job is to claim your power by being at your best, pursuing your happiness and being as healthy as you can be. This week maybe pick out one thing to work on here. Can you improve what you focus on? Can you give your disciple muscle a good workout?
Maybe you want to dig into the deeper stuff. Uncovering limiting beliefs is not something that one can often just snap their finger and do. Often you have no idea, and that is where forms of structured therapy really work well. It is so gratifying when someone says to me "I cannot believe I have been doing that" or "thinking that." Often, a simple adjustment is needed, but you have to do the work of getting to that point, that realization.
The Point of No Return Program I do with Jackie often "shakes the tree" and helps people become aware of a lot of these patterns, which are then easy to interrupt and replace. It is that point when you are sitting there listening to the calls, you start to have these "aha" moments.
Some of this stuff is really embedded and simply takes work to pry loose. If you are not getting to your goals, you have to keep working at it. But the more you work at it, the better your odds are. I cannot tell you how great it is to see people at the point where something breaks free and just flies away for them.
In closing, I really hope you find some useful insights here to break whatever self-sabotage patterns you may have. Please let me know what you got out of this article, and also if it gave you some ideas that I might not have thought of.
-Joshua
Direct Link to try one month trial
Wednesday, July 7, 2010
Week 3 - Is this the longest week ever?
I'm so excited about a yoga place that is relatively near me. This is the place that Yoga Tiffany is associated with (Yoga Tiffany is my teacher who comes to my house the 3rd Sunday each month to teach me yoga).
I was looking around for a Tai Chi class for my partner and came upon their website. I love it. And I'm so excited about going over and taking a class. I really wanted to go yesterday but ended up working until 6pm so I missed the class but I am going tomorrow. I'm leaving the office at 4:30 so that I can make it there in time to change and sign in.
This also falls right in line with my priorities...something to feel good about.
Two more days to weigh in. I'm hoping I'll see some progress on the scale but if not, it's all good. I'm doing other things to change my life!
World Peace Yoga
I was looking around for a Tai Chi class for my partner and came upon their website. I love it. And I'm so excited about going over and taking a class. I really wanted to go yesterday but ended up working until 6pm so I missed the class but I am going tomorrow. I'm leaving the office at 4:30 so that I can make it there in time to change and sign in.
This also falls right in line with my priorities...something to feel good about.
Two more days to weigh in. I'm hoping I'll see some progress on the scale but if not, it's all good. I'm doing other things to change my life!
World Peace Yoga
Tuesday, July 6, 2010
Week 3 - The 10 Most Important Things In My Life
Based on my actions (i.e., what I do on a daily and weekly basis):
Where I would prefer my priorities be:
I know that neither list reaches 10. From where I sit, they both seem fairly exhaustive and they seem similar but they are not quite the same.
So...how to get from list a to list b? I'm just going to make a guess...(cause I tried googling "how to reset my priorities" but came up with nada)...I think it would help to keep that second list in a few places where I can see it and have a reminder of what my priorities are. Maybe it would be helpful to send myself little reminders on Outlook and to put up some post its (like a sticky on the remote that says, "Watching TV didn't make your priorities list.").
Do you have any ideas on this? I'd be interested in hearing what you think...
- Work - my career
- Watching TV and Reading (Entertainment)
- Cleaning the house and yard projects
- My relationship with my partner
- Shopping for and preparing good, organic meals
- Drinking wine
- Pets - The Kitten, Riley (still missing Hero, cried about her just yesterday)
- My Spiritual path
Where I would prefer my priorities be:
- My career
- My relationship with my partner, family, friends
- My health - eating well, exercising
- My spiritual path
- Active Lifestyle - Yoga, Bikes, Walking
- Pets - Kitten & Riley
- The house and yard
- Entertainment - Books, Movies, Music
- My retirement - getting my "affairs" in order
I know that neither list reaches 10. From where I sit, they both seem fairly exhaustive and they seem similar but they are not quite the same.
So...how to get from list a to list b? I'm just going to make a guess...(cause I tried googling "how to reset my priorities" but came up with nada)...I think it would help to keep that second list in a few places where I can see it and have a reminder of what my priorities are. Maybe it would be helpful to send myself little reminders on Outlook and to put up some post its (like a sticky on the remote that says, "Watching TV didn't make your priorities list.").
Do you have any ideas on this? I'd be interested in hearing what you think...
Monday, July 5, 2010
Week 3 - Motivation
I just want to take a few minutes and talk about what is motivating me lately.
My birthday is next Sunday. I'll be 46. And, it struck me today that my motivation for wanting to lose weight isn't because I have body issues. I don't hate my body. I'm not saying that I never did. I know, in my 20s, that I was very body conscious and I felt that way in my 30s as well. So, maybe it's weird that at my heaviest, I don't have those same issues at play. Maybe there's something that comes with age that makes me feel this way...I just can't muster any body hate as motivation to lose weight.
My partner thinks I'm beautiful. And though I am overweight, I have a body that is pretty healthy. I got my blood work back a month or so ago and all the tests were good. Everything works. When I exercise, my body responds well. I don't know if this kind of feeling comes with getting older...moving towards the other side of the 40s...maybe that's when you just get to the point where you don't really care what anyone else thinks about what you look like, as long as you feel okay when you look in the mirror (and your partner still finds you sexy and beautiful).
So what I really felt today is that my motivation to lose weight is about being the best I can possibly be...it's about treating myself as if I am my number one priority. It is about being healthy. So at some point, I expect, that the numbers really go away...and the only reason I use them now is that they serve as a marker of my progress. But I will try to keep in mind...even though I have almost 50 pounds to lose, that doesn't mean that I'm not a beautiful woman who lives a rich, full life.
Oh...and no matter what the scale says on Friday...I will be celebrating my 46th year with copius amounts of champagne and, if there is a God, one of my favorite cakes (and a nice dinner out!).
My birthday is next Sunday. I'll be 46. And, it struck me today that my motivation for wanting to lose weight isn't because I have body issues. I don't hate my body. I'm not saying that I never did. I know, in my 20s, that I was very body conscious and I felt that way in my 30s as well. So, maybe it's weird that at my heaviest, I don't have those same issues at play. Maybe there's something that comes with age that makes me feel this way...I just can't muster any body hate as motivation to lose weight.
My partner thinks I'm beautiful. And though I am overweight, I have a body that is pretty healthy. I got my blood work back a month or so ago and all the tests were good. Everything works. When I exercise, my body responds well. I don't know if this kind of feeling comes with getting older...moving towards the other side of the 40s...maybe that's when you just get to the point where you don't really care what anyone else thinks about what you look like, as long as you feel okay when you look in the mirror (and your partner still finds you sexy and beautiful).
So what I really felt today is that my motivation to lose weight is about being the best I can possibly be...it's about treating myself as if I am my number one priority. It is about being healthy. So at some point, I expect, that the numbers really go away...and the only reason I use them now is that they serve as a marker of my progress. But I will try to keep in mind...even though I have almost 50 pounds to lose, that doesn't mean that I'm not a beautiful woman who lives a rich, full life.
Oh...and no matter what the scale says on Friday...I will be celebrating my 46th year with copius amounts of champagne and, if there is a God, one of my favorite cakes (and a nice dinner out!).
Sunday, July 4, 2010
Week 3 - Cavatappi & Steak
Made a wonderful recipe from the Clean Eating magazine last night. So delicious and low in calories. Perfect for a summer supper...
From the July/August 2010 issue, page 39.
Cavatappi with Spinach-Riccota Pesto & Seared Filet Mignon
Spinach has the unique ability to stay green in pesto much longer than an herb such as basil. Pureeing the tender leaves transforms a whole serving of salad greens into just the right amount of sauce. Add just a bit of lean beef and you've got a satisfying meal with completmentary flavors. Remember, they serve creamy spinach at steak houses for a delicious reason!
Ingredients:
One: Cook pasta according to package directions; drain well
Two: In a food processor, combine garlic, parsley and spinach and grind to a paste. Add ricota and broth and process to make a smooth puree. In a large bowl, toss pesto with pasta.
Three: Heat a cast-iron skillet over high heat. When hot, add filet. Sear for about 2 minutes per side, depending on thickness and level of doneness preferred. When well browned and cooked, remove steak to a cutting board. Let stand for at least 3 minutes to allow meat to re-absorb its juices, then slice thinly across the grain. Serve pasta topped with steak strips.
Per 2 cup serving: Calories 334, Total Fat 6g, Sat. Fat 2 g, Carbs 48 g, Fiber 7 g, Sugars 2 g., Protein 23 g.
My notes: Of course, I use organic ingredients whenever possible. And when I eat beef, I really make the effort to find a local source or choose beef that is anti-hormone, anti-biotic free. Because this recipe only calls for 2 oz per person, I feel that paying a higher price for a cruelty free option is fine...the steak I bought for this recipe was $5 and it was the perfect amount for the dish. We also prefer our steak cooked well done. With a filet, this can be difficult...so I butterflied the steak and cooked it that way. It was perfect!
PS: And by the way, I weighed this morning 189.2 Hmmmm....
From the July/August 2010 issue, page 39.
Cavatappi with Spinach-Riccota Pesto & Seared Filet Mignon
Spinach has the unique ability to stay green in pesto much longer than an herb such as basil. Pureeing the tender leaves transforms a whole serving of salad greens into just the right amount of sauce. Add just a bit of lean beef and you've got a satisfying meal with completmentary flavors. Remember, they serve creamy spinach at steak houses for a delicious reason!
Ingredients:
- 4 oz whole-wheat cavatappi pasta (or whole-wheat rotini or fusilli pasta)
- 1 clove garlic
- 1/2 cup fresh parsley leaves
- 2 cups fresh spinach
- 1/4 cup part-skim ricotta cheese
- 1 tbsp low-sodium vegetable broth
- 4 oz filet mignon (or lean steak)
One: Cook pasta according to package directions; drain well
Two: In a food processor, combine garlic, parsley and spinach and grind to a paste. Add ricota and broth and process to make a smooth puree. In a large bowl, toss pesto with pasta.
Three: Heat a cast-iron skillet over high heat. When hot, add filet. Sear for about 2 minutes per side, depending on thickness and level of doneness preferred. When well browned and cooked, remove steak to a cutting board. Let stand for at least 3 minutes to allow meat to re-absorb its juices, then slice thinly across the grain. Serve pasta topped with steak strips.
Per 2 cup serving: Calories 334, Total Fat 6g, Sat. Fat 2 g, Carbs 48 g, Fiber 7 g, Sugars 2 g., Protein 23 g.
My notes: Of course, I use organic ingredients whenever possible. And when I eat beef, I really make the effort to find a local source or choose beef that is anti-hormone, anti-biotic free. Because this recipe only calls for 2 oz per person, I feel that paying a higher price for a cruelty free option is fine...the steak I bought for this recipe was $5 and it was the perfect amount for the dish. We also prefer our steak cooked well done. With a filet, this can be difficult...so I butterflied the steak and cooked it that way. It was perfect!
PS: And by the way, I weighed this morning 189.2 Hmmmm....
Friday, July 2, 2010
Week 3: 191.6 - 46.6 pounds to go
Sigh. I weighed on Wednesday and was at 188.8. Weighed yesterday and was at 190.8. Who knows? I'm feeling a bit bloated so wasn't real excited about stepping on the scale this morning. And I'm not real thrilled about the outcome but I need to let that go and keep moving forward.
My post about letting go of expectations and being "results" oriented is coming back to haunt me right now. So, okay, I'm down .2 of a pound. I shall celebrate that. Even if I am bloated, I'm still .2 a pound lighter than last week. And, I have to say, I am feeling fine about my journey so far.
I'm constantly busy with work and usually only have a couple of hours to myself everyday before I have to reset and start all over again. What I'd really like to do is figure out a way to get more activity into my day to day life.
Yesterday I was so busy that I didn't even get to eat breakfast. Didn't have anything in the house to make breakfast and lunch to take to work with me. I did have a box of TLC chewy granola bars in the cupboard, so I grabbed one of those for my breakfast as I rushed out the door. By the time I had a chance to catch my breath, though, it was 11:30 and, I figured, too late to eat that. Around 12:30 I ran up to the Kroger near my office and got a big salad and a piece of roasted turkey from the deli. I bought a bottle of low cal balsamic dressing and that is what I had for lunch. When I got home I found out there was a change in dinner plans...my partner had intended to make dinner but something came up so we went over to the neighborhood restaurant, Becalls, where I got a big salad (minus the cheese and crutons...leaving only lettuce, red cabbage, onions, and tomatoes) topped with strips of blackened chicken. I also got a small cup of potato leek soup. I did snag more than a few sweet potato fries off Cathy's plate. But that was it. Nothing really insane and all told, I'd be willing to bet not much more than 1200 cals for the day.
Wednesday, I did pretty well with berries and yogurt for breakfast, a turkey sandwich (Ezekeal Bread, mustard, roast turkey, lettuce and onion) for lunch, and a TLC chewy granola bar for a snack. BUT, I did go to dinner with my bosses...and...well, that was probably this week's down fall. I ate 3 small (silver dollar sized) pieces of flat bread, got the fava bean appetizer (freash fava beans with minced cheese and olive oil) and the asparagus and goat cheese ravioli entree. Not horrible choices but lots of olive oil and salt and cheese in that dinner and is probably what is contributing to my bloating today.
BUT, I can refocus because I could wake up tomorrow and step on the scale and see 188.8 again.
All and all, I think it was a good week. Moving on...
My post about letting go of expectations and being "results" oriented is coming back to haunt me right now. So, okay, I'm down .2 of a pound. I shall celebrate that. Even if I am bloated, I'm still .2 a pound lighter than last week. And, I have to say, I am feeling fine about my journey so far.
I'm constantly busy with work and usually only have a couple of hours to myself everyday before I have to reset and start all over again. What I'd really like to do is figure out a way to get more activity into my day to day life.
Yesterday I was so busy that I didn't even get to eat breakfast. Didn't have anything in the house to make breakfast and lunch to take to work with me. I did have a box of TLC chewy granola bars in the cupboard, so I grabbed one of those for my breakfast as I rushed out the door. By the time I had a chance to catch my breath, though, it was 11:30 and, I figured, too late to eat that. Around 12:30 I ran up to the Kroger near my office and got a big salad and a piece of roasted turkey from the deli. I bought a bottle of low cal balsamic dressing and that is what I had for lunch. When I got home I found out there was a change in dinner plans...my partner had intended to make dinner but something came up so we went over to the neighborhood restaurant, Becalls, where I got a big salad (minus the cheese and crutons...leaving only lettuce, red cabbage, onions, and tomatoes) topped with strips of blackened chicken. I also got a small cup of potato leek soup. I did snag more than a few sweet potato fries off Cathy's plate. But that was it. Nothing really insane and all told, I'd be willing to bet not much more than 1200 cals for the day.
Wednesday, I did pretty well with berries and yogurt for breakfast, a turkey sandwich (Ezekeal Bread, mustard, roast turkey, lettuce and onion) for lunch, and a TLC chewy granola bar for a snack. BUT, I did go to dinner with my bosses...and...well, that was probably this week's down fall. I ate 3 small (silver dollar sized) pieces of flat bread, got the fava bean appetizer (freash fava beans with minced cheese and olive oil) and the asparagus and goat cheese ravioli entree. Not horrible choices but lots of olive oil and salt and cheese in that dinner and is probably what is contributing to my bloating today.
BUT, I can refocus because I could wake up tomorrow and step on the scale and see 188.8 again.
All and all, I think it was a good week. Moving on...
Subscribe to:
Posts (Atom)