“Nonfat is nonsense…and other great weight-loss nutrition tips!”: Weight Loss Diary

Written by: on Thursday, April 19th, 2012

My first question is where did April go? I had such plans, so many goals. April got swallowed up by a series of unfortunate events in my life, but I have the reins on my weight-loss program again.

I have been eagerly awaiting my first bit of advice and direction from Lauren, my personal nutrition advisor, of FOODTRAINERS and it is here!

fresh whole strawberries in a cup

Moderation is key when eating anything, including fruit!

1. Fruit but don’t Overfruit. Fruit is low in calories and a part of any healthy regime. However, fruit is sugar and it’s possible to overdo it. I would stick to 2, max 3 1-cup portions of fruit a day. Additionally try to choose lower glycemic fruits such as berries, citrus, cantaloupe, apples, and pears. Also important given family history (and by that she means the diabetes on my father’s side).

I will struggle the most with limiting my fruit. It is just so handy, portable, and satisfying. Clearly, I “overfruit” now. 

2. Nonfat is often nonsense. I would switch nonfat yogurt to low fat. Nonfat to our bodies is higher in sugar. You also aren’t satiated with nonfat in the same way. Same for fat free half and half.

This is surprising, but not shocking. I always believed this but switched to non-fat to shave off precious calories. Fat back in my yogurt and half and half will be delightful and delectable!

3. Try a 3/4 day for portions. I told Lauren that portion sizes were difficult for me, so she recommended I pick 1 day (a non-work day) and do what she calls a “3/4 day”: Eat slowly, chew well and stop yourself 3/4 through your regular portion. Wait 3 to 5 minutes. If you can, stop the meal there. If you cannot, keep going. The goal is to stop and assess, that’s the first skill.

This piece of advice will also be tough but I am trying to model the eating behavior of my daughters who gloriously and unconsciously walk away when done —whether it is scrambled eggs or chocolate cake. I never want them to learn to clean the plate or finish it off just because it tastes  good. Somehow, I never learned to recognize or acknowledge being full enough and satisfied, but it is never too late!

how many grains you should be eating a day

This is how big your daily serving of grains should be...no more!

4. Trade off grains. Keep carbs/grains, cereal, bread, potatoes, rice, etc to 1 meal a day “fist” size (makes me wish I had a bigger hand!)

Prior to a number of stints with the Atkins Diet, I was a card-carrying carb loader. Thankfully, even though that was an impossible lifestyle to maintain, I did take a way a (nearly) firm control over grains, especially cereal. I should have no problem limiting my grains. They are more like treats to me anyway.

5. Drink plenty of water! Get 48 to 64 ounces per day plus 1 to 2 cups green tea (I will need a catheter!)

Water. Well, I guess I will just have to do it even it I don’t like it. I like unsweetened ice tea and make it by the gallons. Even my girls drink it. I will have to ask Lauren if that would be an acceptable substitute. I could always make iced green tea. Of course I don’t want to start out my nutrition tutoring with complaints!

4. Exercise. Work out 150 to 180 minutes a week (total as you go) with one day “longer” 50 to 60 min.

I have come a long, long way in terms of what I can accomplish physically and how often.  Lauren is advising I ramp it up for weight loss.  There are some days that will be very difficult to achieve but One Hour Workout on ValerieLatona.com

 

 

“Real life is definitely NOT like The Biggest Loser”: Weight-Loss Diary

Written by: on Saturday, April 7th, 2012

Stop wishing, start doingWould it solve anything if I cried, screamed, ate?  I avoided the scale last week because I was so afraid to see my success become a gain. But I couldn’t do that for 2 weeks in a row because I have to stay on top of this! So I stepped on it.

204.

I gained 3 pounds.

I want my life to be like The Biggest Loser where they shed pounds every week in double digits. But I am not in a controlled environment with a refrigerator stocked with the right foods and Bob Harper of The Biggest Loser making me work harder than I think I can. All I have is me and a very uncontrolled environment. But that isn’t making me feel better.

Truthfully, today’s setback comes on the heels of feeling much failure. Home has become a place of tremendous uncertainty as my husband embarks on a new adventure and challenge that takes him away from us for much of the week. I have been negotiating for weeks for a day job. And even though it looks like that is going to happen, it has come at the expense of others. I wrestle with guilt.

Even the weight-loss success of my friends is making me feel like a failure.

Women I love, respect and am blessed with as friends are achieving new health and wellness through much hard work. And I struggle by comparison. They seem to move in leaps where I crawl. I can only look at myself for what I accomplish or don’t but I can’t help but compare and feel like I am not trying hard enough. I know they are making it happen through careful eating and difficult exercise and not through some sort of magic that I just haven’t stumbled on yet.

But I can’t help but feel that I don’t measure up.

I was feeling defeated, but then I realized: this is time to reach out for help. I need to assess where I am—and where I’m going.

First up: a nutritionist to help me assess what I’m doing right—and wrong. The woman that got recommended to me: Lauren Slayton, MD, RD, from FoodTrainers—and I just had a consultation with her. She said things like, “I am impressed,” and “You are doing a good job.” That was music to my ears! And soul. Lauren was easy to talk to, like an old friend. I am going to LOVE working with her!  But more about that later.

Next up: despite my initial hesitation about working with a trainer  (I do know how to do a lot of workouts), I’m going to talk to one to assess how I can be shaking up my workouts a little more. I’m going to get my own Bob Harper of The Biggest Loser!

My attitude: never be above asking for help. Isn’t that what The Biggest Loser is all about anyway? And right, now, I need help.

Now for my green goddess shake and a 50-minute run….