Thursday, June 30, 2011

"I only eat one to two meals a day why am I not losing weight?"

So often I hear the same complaint:

"I only eat one to two meals a day why am I not losing weight?" Upon more inquiry I find that their one or two meals are usually eaten out of the home.

Although you should talk with a doctor first for long term weight loss most women will do well on 1600 calorie a day eating plan. Many are the exception to this of course but I would say that is a pretty good number. A person needs to factor in exercise, current weight and health issues.

I do 6 meals a day each around 250 calories for a number that reaches around 1600 calories. These are big meals. In fact those who eat like this will tell you it is A LOT of food. But you feel good, energized!

Lets see how many calories are in common meals while eating out. These don't even include the sides like soda and fries just tack on another 600-1000 calories if you enjoy those as well.

Next time when you eat out look around and start counting. You will see exactly why a person can eat one or two meals a day and not lose!

Cafe Rio Pork Salad with everything and creamy tomatillo dressing
Calories: 1210

Burger King TRIPLE WHOPPER Sandwich
Calories: 1130

Dairy Queen Large Chocolate Shake
Calories: 1130

Carl's Jr. Double Six Dollar Burger
Calories: 1520

Dairy Queen Large Chocolate Malt
Calories: 1300

Dairy Queen Chicken Strip Basket (6 piece)
Calories: 1270

Del Taco Macho Beef Burrito
Calories: 1170

Burger King TRIPLE WHOPPER Sandwich
Calories: 1130

Sonic FRITOS Chili Pie
Calories: 940

Del Taco Macho Chicken Burrito
Calories: 930

Subway 12 inch chicken bacon and ranch
Calories: 1000

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Saturday, June 25, 2011

Bacon and Cheese Breakfast Burritos-248 cal for two!


This one is simple and satisfying and it is a lot of food for only 248 calories!

2 corn tortillas (total 110 cal 55 each)
3 egg whites (48 cal)
2 TBS Hormel real bacon bits (50 cal)
1/8 cup shredded mozzarella cheese just a sprinkle for taste (40 cal)

Warm corn tortillas 20 sec in microwave, cook egg whites over stove top on nonstick pan so that no oil is needed. Sprinkle bacon bits into eggs before cooked completely. Divide the cooked eggs and cheese. Place eggs onto tortillas and sprinkle the top with cheese. Make sure to measure out cheese. Eat and enjoy! You can also half the bacon bits to 1 Tbs and go a whole egg and 2 egg whites if desired for 270 calories.
Nutrition Data:
Total Calories 248
Fat 6.5
Cholesterol 27.5
Sodium 730
Carbs 24.5
Fiber 2
Protein 25
For young kids try making a ketchup smiley face on the tortilla before rolling it. That works well for mine.

Friday, June 24, 2011

Trainer Mamma

I saw a girl working out at the gym who was following a program on a piece of paper. I am a snoop and always ask what they are working on. She showed me the workout and said she got it for free off of trainermama.com. I looked up the site and it was everything that I wish I could put on this one recipes, advice workouts. The way life is right now I barely have time to do posts so I strongly encourage you when you get a chance to visit her site it has some great stuff. I even added a button, which I hardly ever do but enjoy!

Thursday, June 23, 2011

Fresh cilantro cucumber and lime chicken wrap-225 calories


I got half way through this wrap before I decided that I should take a picture it was sooooo good! But please remember I am one of the worst photographers you will find on any blog so just cross your eyes a little bit and imagine how delicious it actually looks.

And 225 calories!!!

Fresh Cilantro Cucumber and Lime Chicken Wrap
1 whole La Tortilla Factory Low Carb tortilla (Found at Sam's club 80 calories)
3 oz cooked chicken breast cut into cubes or sliced (97 calories)
1 wedge light Swiss laughing cow cheese (35 calories)
1/4 cucumber skinned and sliced
1/4 lime (To squeeze for juice, use more if needed)
5-9 springs of cilantro stems removed
sprinkle of salt (optional but better)
1 washed fresh mushroom chopped

Serve with a nice large glass of water!!

I have posted something similar to this before but this one tasted marvelous!

Warm tortilla and spread laughing cow cheese wedge on top. Add chicken and all veggies. Squeeze lime on top to flavor then LIGHTLY salt. Wrap and enjoy!!!



Total Calories: 225.5
Fat 5.95
Chol 61
Sodium 262 (this is without salt)
Carbs 21.63
Fiber 12.9
Protein 31.52
Sugar 3.15

Note: I usually cook a big pot of chicken breast and eat it through the week in delicious meals like this. It really cuts down on time and makes meals such as this easy.

Happy Healthy Eating!

- Susan

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Wednesday, June 22, 2011

The secret to looking like you workout, even if you don't.


I liked a comment I heard from a girl at the gym. I wanted to share it with you. She looked fabulous. Extremely lean and toned but not over the top. When I see someone like that I want to know what their secret is so I ask. She told me about her workouts and that she was a clean eater. She then told me, eyeing me to watch my shock, that eating was 90% of her hard work. When she saw that I wasn't surprised by that statistic she continued and said...

"A person can workout and not look like they workout because they eat badly, but a person can eat clean and look like they workout, even though they don't"

I thought that summed it up well.

Too often in the past I have "undone" my workouts. I would eat a chocolate bar because I was going to burn it off anyway right? I am finding out more and more how wrong that has been.

Tuesday, June 21, 2011

Cheats and Triggers

Clean eating isn't perfect eating. It is trying to eating healthy and omit certain foods most of the time. At least that is my definition. Cheats are not such a bad thing if they are kept in moderation. Tosca Reno suggests once a week, some people do it once a day (which can ruin your calorie count). I personally think it depends on your goals. If you are actively trying to loose weight then once a week or less is a good target. If you are not, then you may be more cheatful.

Cheating is when you eat something out of your diet (plan) It can be beneficial and harmful. It is beneficial when it is planned and the person savors every single bite and returns to their plan without further cheats. There is a theory out there that says that a calorie bump is good for the body so that it maintains its ability to deal with excess calories. Whether this is true or not I feel like a cheat is more beneficial, however, mentally. It makes a person not see the diet as "the enemy" that keeps them from all that is good. A healthy cheat gives the person the feeling that their diet is part of them and is not a temporary thing.

A cheat can be harmful if it turns into a trigger. A trigger begins a binge. Creamy bar chocolate is a trigger for me so at this time I am avoiding it all together but I cheat on other things. My eating goes much better that way. Also a cheat can be harmful since in my experience sodium and sugar tend to kill the taste of healthier foods. Making my next healthy meal less appealing.

Some people have cheat days, cheat evenings, cheat meals or cheat weekends. Again I think it depends on a person's goals.



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Wednesday, June 1, 2011

Links to other free clean eating meal plans

Although I really like the simplicity of rotating 3 of your favorite meals with 6 different meals like I do on here (sign up for my FREE meal plan in the right hand side bar). I found some links to other free clean eating meal plans and have listed them below.



All free links
Zone diet (it is actually just a way to count up the macronutrients like protein, carbs and fats. From what I can tell it seems like the zone diet is geared more for muscle building than for overall weightloss.
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Clean eating magazine meal plans. This site has 7 fabulous two week clean eating meal plans that are free. With Shopping lists!!!
http://www.cleaneatingmag.com/Meal-Planning/Meal-Plans.aspx

Here is a sample of Bob Harpers from Biggest Loser "Eat More Diet" meal plan
http://www.gettinglean.com/the-biggest-loser.htm

A mix of other free meal plans. These from what I can see are not really clean and it isn't recommended that a person drop down below 1200 calories.
http://www.freedieting.com/free_diet_plans.htm

I haven't tried any of these meal plans and do not endorse any of these sites. Once you click on them you are on a different website.
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