Week 5: Tee's Two Cents on Weight Loss - Maintaining you new lifestyle change

Hi-Ya!

I bet you thought that losing the weight was a chore, but maintaining your new healthy lifestyle brings on a new set of challenges and difficulties. Normally in this stage of our journey we tend to regain the weight we lost over time.  The key to maintaining is consistency in your healthy lifestyle habits.  Keeping the weight off requires commitment, through your healthy food choices, exercise and your frame of mind.

Here are my top 5 tips that will help you maintain, and keep you pursuing challenges to improve your health and fitness activity.  Remember my mantra;  This is a journey, not a race !

Tip #1:  Remember why you started

There will be times that you will have a motivational breakdown, but don't worry it happens. 

I don't know why we have these moments, but we are a conqueror !

I found that I have to remind myself often on why I started living healthy in the first place.  Everybody's reason will be different.  My first internal motivation was that I didn't want to develop diabetics.  Your reason could be that you want to lower your blood pressure or just be able to run around at the park with your kids or grand-kids.  Whatever YOUR reasons are  just know at the end of the day quitting is not an option.

Tip #2:  One Plate at a Time 

We are on own worst critic and sometimes we have the tendency to punish ourselves for slip ups or times of weakness.  Don't let that slice of chocolate cake you had at a friends birthday party derail your journey.  Eat it, Enjoy it and Move on !  

Tomorrow is a new day  -  just jump back on your healthy wagon and keep it moving !

Having the right mindset to successfully continue on your journey is just as important as it was when you started.  Let's start saying, "I CHOOSE" instead of "I CAN'T".  

Instead of saying "I can't have a slice of pizza",  say " I choose not to have a slice pizza"....keeping in mind that you choose not to have that pizza because you choose to feel more comfortable in your favorite pair of jeans. That simple change can cause a POSITIVE mindset.   

Tip #3:  Sleep

Sweet Dreams......  Sleep is important to a healthy lifestyle as eating right and exercise. Getting enough sleep is probably one of the easiest and simplest things we can do to stay healthy.  Lack of sleep can cause you to wake up not feeling rested,  not focused, and possibly the onset of health ailments. There are numerous studies to suggest that we need 8 hours or more to get the rest we need.  Read the article I found quite interesting on how much sleep we actually should be getting. 

Tip #4:  Say NO the Scale

Sometimes the scale can bring good news and there are times that it can bring bad news. Our bodies change throughout the day. My main suggestion  would be to not get on the scale everyday.  

Focus on how you feel ! 

• How your energy levels has increased
• How your clothes feel looser 
• The constant compliments you are receiving 
• How your skin and mood has improved

Tip #5:  Stay Focused

With the demands of our day-to-day life, temptations, and loss of motivation staying engaged on our healthy journey will be challenging, but is it......

Accountability: (noun) an obligation or willingness to accept responsibility or to account for one's actions.  

Here a few ways that I keep myself in check !

• Journalize your progress (read more in week 4 segment)
• Make it public to your family and friends. By doing so you will have more responsibility to reach your goal.  It's about that Support group ! (read more in week 2 segment) 
• Reward yourself: a reward system can help keep you accountable.  Just be sure that your reward is not a food or a day off exercise.  Instead, make your reward something that makes you feel better about yourself. (read more about reward ideas in week 3 segment)

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I hope that my "two cents" on weight loss have inspired you to get started on your own "healthier me" journey or has given you additional motivation to keep on living healthy!  If you should have any questions please feel free to drop me a line.  I would love to hear from you.

Cheers to a HEALTHY LIFE !!

Note:  I am not a dietitian, physician, nutritionist or fitness guru, just a foodie on a mission to eating healthy and staying as active as possible.  Always consult your doctor before making any drastic dietary changes or starting an exercise program

Wordless Wednesday: A game of Hide N Seek

Hi-Ya!

My Road Dawg.....Zoey !!!

Week 4: Tee's Two Cents on Weight Loss - Eat to Live

Hi-Ya !

The five-week series on weight loss is all my "Two Cents" of real-life experiences and personal research. What works for me may or may not work for you, but my hope is that by sharing my experience and "two cents" it will inspire you to get started on your own "Healthier Me" journey :)

Studies have found that weight loss is generally 75% of diet and 25% exercise. When you have a moment read an article that I found quite interesting on weight loss,





My first priority when I began my journey was to figure out how to change my eating habits.
Making healthy food choices and changing your eating habits can be challenging and overwhelming. I let the hustle n' bustle of life and poor planning dictate my food choices and eating habits. It was rough in the beginning. I threw in the towel a couple of times, but I always got back in the ring. Remember:  You only fail if you give up !

Fast Forward:  Today I'm more conscious about food and my eating habits than I have ever been.  I am a food label fanatic, I pay a little more for organic and try to make the smartest choices every chance I can. One of  the changes I made was planning out my meals.

Meal Planning
Did you know that by eating every 3-4 hours you curb your cravings, speed up your metabolism, which causes your insulin levels to stabilize, thus improving your energy levels ?
My day typically consist of 3 square meals and 2-3 snacks, all which are portion-controlled and balanced.

This is typically how my day is planned

Breakfast: 8am. I tend to have a green smoothie with protein, as this keeps the hunger a bay for a few hours.  If by chance I'm not blending then I'm eating an overnight oatmeal cup I've prepared the night before or my egg white crusted pizza.

Snack #1: 10am.  My stomach is growling a little bit now, so I normally tend to opt for a protein snack, veggies or mix of them both.  Example; carrots and hummus.

Lunch: 12 Noon.  I brown bag just about everyday, which not only helps me to make good choices, but saves me money.  I normally go with a salad of greens (romaine, spinach, or kale) and add toppings such as; chicken, shrimp, dried cranberries, red onions, feta cheese, beets, kalamata olives. In the winter months I like to make a pot of soup or turkey chili to get me through the week.

Snack #2: Between 3 - 4 pm.  My sugar cravings tend to be in an uproar around this time, so I normally grab me some fresh fruit and pair it with a protein. Example: An apple and almond butter or grapes and mozzarella cheese stick.

Dinner:  7pm (*This time can vary).  This meal consist of a meat and some veggies. Once in awhile I'll add brown rice, quinoa or sweet potatoes.  Sometimes I like to go meatless, so I recently added tofu to my food repertoire, which is a protein-packed goodie !!

Snack #3: Before 9pm.  This snack may or may not take place.  It all depends on how hearty my dinner was.  If I partake in this snack it is normally coconut-oil popped popcorn sprinkled with some Mrs. Dash garlic and herb salt-free seasoning.

My meal planning consist of some prep work. I believe I have mentioned in a previous post how I prep all of my fruit for the week for my daily green smoothies.  This concept is the same for other meals. With my salads, I make sure all my greens are washed. If time permits I will make a dish to get me through the week of lunch meals. Through the week my meal planning is normally spot on, but on the weekends, well, that's a different story.  I don't always have my plan snacks for the day (life happens), but I do make sure I keep em' close when I'm out n bout'.  

Here are a couple of my "go-to" snacks, some which are portable :)

You Bite it, You Write it !

In week's 3 series, Move your Body, I touched a little bit on journalizing your progress.  Its important to keep a fitness diary, but I think its just as important to have a food diary.  Before all the apps....I kept my food diary the ol' fashion way... a notebook and pen !  I wrote down everything I ate.  A bag of chips, leftover fries off my kids plate, even a few Hershey kisses from a co-worker's candy dish. It all adds up. I realized I was snacking most of my meals.  

I challenge YOU to keep a food diary for one week and see how it changes your behavior. What's one week, right ?!?! If you prefer not to go ol' skool with the pen and paper, go ahead and download a food tracker app to your smart phone.  I've been been using "MyFitnessPal" for the past 4 years.

It's free and easy to use and the food database is on point. Go ahead and sign up now !

Let me give you a real-life example how keeping a food journal kept me on track.... 

I love almonds and when I found out I can eat them as a snack I was a happy girl. Well after about a month of  eating my new fond snack I begin to gain weight, not at an alarming rate, but noticeable. I couldn't understand why until I reviewed my food diary and discovered the only real change was the intake of those NUTS !!  They are a "good" fat, but they carry a lot of calories, so I had to cut back.  I still eat almonds, but in moderation.

Water, Water, and more Water

I have read many calculations on how much water you should drink on the daily basis. Whether its eight 8-ounce glasses or half your body weight in ounces, the benefits are the same. Drinking water can help encourage weight loss. You'll see a difference in your skin, hair and your mental alertness. Drinking a glass before meals may even help you from devouring that whole plate of pasta !

I'll admit I struggle with my water intake every day, but what helps me stay on top of my water regimen is the new craze, infused water. 

There lots of ingredients you can fill a pitcher or glass with, but here are a couple of my favorites: 

• lemon wedges, mint leaves and cucumber slices (I call this drink...my spa getaway)
• strawberry & pineapple
• oranges and lime slices
• watermelon

If I'm not boosting my water with fruit, veggies or herbs then I'm throwing in a couple of lemon wedges to my tall glass of H2o!   Read about the health benefits of drinking lemon water. 

Another tidbit:  Invest in a water bottle !  I have a couple different ones.  I keep one at my office, another at home and one just for my gym escapades !  They also have infused water bottles and pitchers.

Remember, Remember, Remember !

Remember to remind yourself that this healthy lifestyle change is a journey, not a race.  I found that gentle reminders help me to keep things in perspective.  I tend not to be so hard on myself if I cave in and have a slice of pizza or a chocolate chip cookie.  I have it, enjoy it and move on...One Plate at a time !  

Until next time.............

Thirst Quencher of the Week: Chocolate Thunda Green Smoothie

Hi-Ya !

CHOCOLATE + COFFEE + GREENS = DELICIOUSNESS !!

I have concocted another green smoothie recipe from a trip to the grocery store.  My inspiration came from a stroll in the diary section.  I always add protein, greens, and super-foods to my smoothies. My protein additions are typically a plant-based protein powder, tofu or Greek yogurt.

Chobani has been creating "limited editions" of their Greek yogurt flavors.  Watermelon was my favorite until I came across....Coffee !!

There is some prep work involved in making this smoothie, but it takes a smear 2 minutes of your time, if that !  All you have to do is brew your favorite cup of coffee the night before and place in fridge.

Coffee is a Brewin' !

I prep my fruit on the weekly basis to make it easier to blend all my favorite smoothies in a flash.
Prep, what do mean ?  I buy fruit like, bananas, blueberries, strawberries, mangoes, pineapples.  I then proceed to clean em', cut em' up, bag em' and freeze em'.

Goin' Bananas !!

Chobani Coffee blended Greek yogurt and baby spinach

Ingredients
Serving Size: 1 (16 oz.)

1-2 handful of fresh organic baby spinach
1/2 cup of your favorite dark roast coffee, chilled
1/2 cup of Silk Unsweetened Vanilla Almond Milk
1 small frozen banana, sliced
2.7oz (half of the container) Chobani Coffee blended Greek yogurt
1 tbsp of ground flaxseeds
1 tsp of Hershey's Cocoa (100% cacao) natural unsweetened
1 drop  SweetLeaf vanilla creme liquid stevia

Add all ingredients to your blender, blend and enjoy!

On another Swirl....

• You may use vanilla extract in place of the liquid stevia
• If you don't use frozen bananas you may want to drop 2-3 ice cubes in you blender to get a cold frothy smoothie, but keep in mind this may water down your java.
• I love my super-foods, but you may omit the flaxseeds if you prefer.

Wordless Wednesday: Salmon Patties w/ Dill in its Randomness

Hi-Ya !

Guess what day it is?

 #Wordless Wednesday 

Week 3: Tee's Two Cents on Weight Loss - Move your Body !

Hi-Ya !

This week's topic is all about moving our body......yep, the dreaded word, "Exercise" !

Exercise didn't come easy to me.  I would be on fire in the beginning, but weeks later the flame would flicker out.  My two biggest excuses were always, " I don't have time" or  "I'm tired".  And in reality I just didn't want to do it.  Then it dawned on me.  How was it that I could always find time to watch, "Scandal" every Thursday night at 10 p.m. or get my hair done every other Saturday morning.

Something had to change !

So.....since I made appointments to get my hair done or to meet friends for dinner - I had to start making appointments with myself.  Yep, ME !  I booked my exercise appointments in my calendar on my smart phone.  Studies show it takes about 4 weeks for an activity to become a habit, so I made a commitment to keep these appointments for 30 days.  I didn't have any exercise equipment at home nor was I a member at a gym (at that time), so I decided to "pound the pavements".

I started out with 30 minutes of walking, most days.  If I couldn't fit 30 minutes in then I would break up my walks into (2) 15-minutes sessions or (3) 10 minute sessions. Gradually over the 30 days I slowly added additional minutes and ultimately tried different activities.

Whatever path you take to start moving you are going in the right direction.  Adding just a little bit of physical activity to your weekly regimen can have a profound effect on your mental and emotional health. Start slow - a little is better than nothing.

Different types of Exercises

Aerobic exercise like running, cycling, walking, dance classes (i.e. Zumba), and swimming. These type of exercise strengthen your heart and increase your endurance. One of my favorite things to do for an aerobic exercise is popping in a Leslie Sansone Walking DVD, which can be purchased on Amazon.

Strength training like lifting weights or body resistance exercise (planks, ol' fashion push ups, etc..)
These type of exercises build muscles and actually burns calories longer than aerobic exercise.

Flexibility activities like Yoga, Pilates or the new craze, Barre - where ballet meets Yoga and Pilates. These type of exercises can reduce stress, enhance your range of motion, loosen tight muscles and lessen pains and aches.

When choosing an activity stick to ones that you like to do.  If you love swimming or playing tennis then you tend to stick longer to those programs. If you hate jogging you will likely not be able to maintain that particular program, no matter how good it is for you.

So are you ready to move your body yet ?!?!?  

Click video to get a lil' motivation from Queen Bey !

Staying Motivated
Over time your favorite Zumba class may become a little boring, so what do you do ?
You shake things up !

Try something new (how about an Aerial fitness class?)

Get a workout buddy  

Make an exercise goal and then reward yourself

Besides cooking I have another luv.... crafting !  I can get lost for hours in stores like, Micheal's or Hobby Lobby.  One month I made a goal to work out every day.  If I met that goal for the day I reward myself a $1.00.  I made a pretty jar to stuff all my dollar bills in (see below). This was indeed an inspiration for me. There are so many ideas of goals and rewards to set for yourself.
BTW....my reward money bought me a new workout outfit !!

Journalize your progress

I am a visual person, so I like to be able to see my progress. You can use a plain piece of paper and a pen, a computer spreadsheet or smart phone app ( I use a couple of different apps...MyFitness Pal, Runkeeper and Fitbit)

Stay up-to-date on health news

Pick up a health and fitness magazines or skim through internet articles to find out about a new fitness program, a healthy recipe or learn about a new running shoe hitting the stores.

Things to Remember while on your Journey

• Be consistent
• Stay involved with your Support network
• Go easy on yourself (we are our own worst critic) 
• Expect ups and downs (Remember: Life Happens)
• If you fall, get back up (Remember:"You only fail if you give up")
• Focus on how you feel - try not to obsess over the numbers on the scale. Take notice on how much better you feel overall since making your lifestyle change.

Tee's Tidbit:  Eating healthier (an upcoming series) and exercising are important to a healthy and fit body.

Note:  I am not a dietitian, physician, nutritionist or fitness guru, just a foodie on a mission to eating healthy and staying as active as possible.  Always consult your doctor before making any drastic dietary changes or starting an exercise program.



Until next time..................

Stuffed Summer Pattypan Squash

Hi-Ya !

I didn't realize there was so many types of squash until a visit to my local Farmer's market last summer.  I came across a funny looking, but cute and intriguing vegetable....The Pattypan Squash !!
I had to ask the farmer who had a table full of these beauties on display, "what is that?"
The Pattypan squash is a summer squash known for its small size, round and hallow shape and "scalloped" edges. These cutie patooties come in colors of green, yellow and white.

At first glance this veggie looked a little intimidating as it reminded me of a childhood toy.
Do you see similarities ?

Well, no veggie was going to intimidate me or so I thought. After much thought (a couple days actually) I decided to stuff this adorable squash with cheese, garlic and bacon. 

Yes, bacon !!  How can you go wrong with bacon, right ?!?!?

Pattypan squash may look a little scary in its rare form, but they are easy to cook and are an all-around versatile summer vegetable. And not to forget to mention that they are DELISH !


Ingredients
Serving 1

• 1 small to medium pattypan squash
• 1-2 garlic cloves, minced
• 1 slice of whole wheat bread, torn into pieces
• 2 slices of cooked bacon, chopped
• 2/3 cup of grated Parmesan cheese
• 2 tablespoons of onions, chopped
• Salt and Pepper, to taste

Instructions

Preheat oven to 350 degrees

1. Boil pattypan squash in pot of water for about 10 minutes or just until fork tender with a lil' resistance.
2. Remove from water and let cool.  Once cooled cut the top of the squash off and scoop out the inside and rough chop and set aside.
3. Cook bacon in non-stick skillet and remove to cool.  In the bacon drippings, sauté the onions and garlic for about a minute.  Add the scooped squash and cook for another 2-3 minutes, then add the soft bread crumbs, chopped bacon and Parmesan cheese. Stir until all combined.
4. Spray glass baking pan with extra virgin olive oil non-stick spray. Place pattypan squash in a dish and stuff with the bacon, garlicky and cheesy mixture. Beware: There will be an overflow, but don't fret...just stuff it all in there. 
5. Sprinkle a lil' more Parmesan cheese on top and cook in oven for about 15 minutes.
6. ENJOY !!

New Blog Segment : Wordless Wedensday

Hi-Ya !

I'm going to start a new weekly segment to my blog called Wordless Wednesday.
The concept to this segment is simple.....It's a picture with no explanation needed.

I love taking pictures and although I don't have a fancy smancy professional digital SLR camera yet (Hint, hint !)   My Samsung Galaxy S6 (which I LOVE) does the trick for now and I also use some amazing photo editor apps.  I've decided to let you have a glimpse of my world of a foodie outta her kitchen. I'm sure there will still be pictures of food, but I do have a few other "luvs" outside of food.

I will be posting the #WordlessWednesday photos on my Instagram and Facebook pages.
Follow me on Instagram  @foodietee
Follow me on Facebook @ Taste and Tell with Tee

Week 2: Tee's Two Cents on Weight Loss - Building your Support Network

Hi-Ya !

Building a support network can be a powerful tool to help you succeed on your healthy journey.
Your support network consists of your friends, peers and family.  It's important to let the people know in your circle what your healthy journey entails.  If you have decided to ween off soda (in baby steps of course) then let that be known.  The end result will be that your support circle of friends won't be so quick to offer you a bottle of soda pop.

You don't have to organize a support network with regular meetings, although if you need the extra "oomph", go for it.  You can opt to have a quick chat w/ a co-worker at the copier machine, a phone call (or text) to a friend, or a visit with a family member to have a healthy dose of support !

Types of Support Networks

Social Media Sites (Facebook, MyFitness Pal, Runkeeper)

 From the pages of Tee's Journey - I have had the pleasure of being a part of the most supportive group on Facebook.  Nicole Mason-Parks is the admin and she has several groups geared toward getting healthy and staying healthy.  The group offers tons of motivation, tips and mostly support.  Check it out, I think you would love it.  The group is called "Getting to Goal-Staying to Goal".  If you are serious about a change this group is for YOU !!

Join a gym

Regular exercise (an upcoming series) is important to your healthy lifestyle.  You can make friends while working out.

Volunteer

Volunteer your time to something that is dear and near to your heart (walk/run event, food bank, etc..)

Weight loss/Health programs (Weight Watchers or Jenny Craig)

Weight loss programs may help you to build your foundation.  You need a sturdy foundation to support the structure that you will be building upon (your healthy lifestyle) 

From the pages of Tee's Journey - I took advantage of a FREE program that was offered through my medical insurance company.  It is a year-long program and I have my own personal life coach and the first 12 weeks we met on the weekly basis; now I attend on the monthly basis.  Yes, folks !  There are a lot of free programs available to you. A lot of these programs are not advertised, so take upon yourself to do some research.....you won't regret it.

The Benefits of a Support Network

Sense of belonging - building a relationship with like-minded folks tend to keep you on track. You may be having a rough day (and you will) and someone in your support network will make your day with words of encouragement and motivation.     

Feeling of security - being in a support network gives you access to a slew information, advice, and guidance.  It's encouraging to know that you have people in your corner that you can turn to if you find yourself backed in a corner.

Longevity - There have been countless research studies that eludes that high levels of support allows you to stay healthy and live longer.  There are even some studies that have found that healthy lifestyle changes could reverse the age clock and age-related diseases.  Who doesn't want that ?!?!?  Read article in the Huffington Post

Let's start making more friends or improving the relationships you already have. Whether you're the one receiving the support or the one doling out the encouragement, you'll reap a plethora of rewards.


Until next time.....

Christmas in July Gadget Giveaway: And the Winners are.......

Hi-Ya!

I had great participation in the Christmas in July Gadget Giveaway and I am happy to announce our (3) lucky winners of some amazing kitchen gadgets.