Monday, June 17, 2013

A Day in the Life of Teresa

I get regular messages with the same questions, so I decided to take the time and write it all out for the world to see!  HOORAY!  Hopefully this helps someone, and if you don't care than I won't be offended when you skip this post. I've provided lots of links for you, so check them out.
I also added a whole page of free weight loss tools I use regularly HERE
 My main answer to all questions is:

Move more, eat less.

What do my workouts look like in a week?
Gym days: about 3 days a week for up to 2 hours.
30 mins of high intensity cardio, AKA interval training or fartleks with a HR greater than 150.
20 mins of heavy weight lifting in supersets
45-60 mins of "fun cardio" AKA racquetball, walking, tennis.  Average HR of 120-140's.
Long Run Day: At the end of the week I do a long run, currently about 6-7 miles.  
It's not about the speed it's just about finishing.
Play Days: These are days I'm outside with my kids hiking, gardening, water park, bike rides, 
long walks, playgrounds, anything active and I do it with them.
Rest Days:  LISTEN!  These are a must!  The body needs time to recover, rest,
 hydrate and restock glycogen stores. 
 If you're dying in your workouts and can't figure out why, you made need a serious rest day.

What you do for workouts and where you do them is all based on your goals.
I am training for Triathlons, obstacle races and a 1/2 marathon so my workout schedule reflects that.  I'm also a mom of 3 children and I need to be outside playing with them and teaching them what a naturally active lifestyle looks like . . . thus, play days!

One word about going to the gym with kids.  It's not easy, sometimes it takes the whole day to get there but we do it anyway.  Get a gym with a daycare and fork over your "Sonic money" to cover the daycare fees.  It's one of those "no excuses" things.  When my kids are all sick and we're home bound for a week, I whip out my P90X or Jillian Michaels and get to work in my basement.  JUST DO IT!

Eat Less:
What do I Eat?
I eat everything under the sun!  Fast food, super healthy food, processed food, clean food, cake, Whoppers, Milky Ways, Protein Shakes, LOTS of fruits and veggies and everything in between.  
I learned a long time ago, if I want something and I tell myself I can't have it, then suddenly I would kill for it.  At the end of the day it's about moderation, portion sizes, calorie counting and how you eat 90% of the time.
I've logged a TON of recipes (<300 cals, 300+ cals) where I've done all the counting and calculating for you, all you need to do it follow it and log it. 

How much do I eat?
My calorie intake is always based on 1) my BMR and 2) my activity level.
BMR (Basel Metabolic Rate) is how many calories your body needs to survive at the current weight.
Here's a caloric need calculator for you, understand it changes with weight.
I log everything on and it automatically updates my calories for me.
Also, when I have a 2 hour intense training session or a long run and burn 1000 calories I will eat SOME of those calories back.  I can't have my body burning muscle or going into starvation mode.  You wouldn't drive a car on an empty tank of gas, you're body is no different.

How do I cook for my family?
Being a mom of small children poses it's own challenges.  
We eat super normal food but with minor adjustments.  Limited butter and cheese, lean meats, no pop, fruits and veggies with each meal, smaller portions and only occasional desserts.  
Now, when they want burgers I grill a turkey burger.  
When they want pizza, I make my pita pizzas (1, 2) OR I eat what they are having BUT with extra care in measuring my food out.  Yes, I whip out the measuring cups!  
Sometimes I need a Pizza Hut Pan Pizza . . . but I measure it out and log it and I don't go back for seconds!  Many nights they want "kid food" so I just make my own quick dinner.  

If you have more questions let me know and I'll just keep adding onto this already ridiculously long post!


Sunday, June 16, 2013

"10 Things you need to know about weight loss"

I love science!
I know the whole "counting calories and exercising" thing is boring
but science backs it up and it works!

This Documentary aired on BBC and takes a simple approach to understanding weight loss.

Bottom line: if you eat more than your body needs you will gain weight.
If you eat less than your body needs you will lose weight.

The end.

You may have a lot of excuses, I've heard them all and used them all.
At some point you have to decide how badly you want this and how dedicated you will be.
You CAN do this.

Here's the basic 10 things from the documentary but I STRONGLY encourage you
to watch it for yourself, it's only an hour long.

 1. Don’t skip meals If you skip meals, your brain craves higher-calorie foods. CT scans show when you are hungry there is more activity in your brain when you were shown images of high calorie and fattening foods vs low calorie/healthy food. 

2. Use smaller plates You’ll put less food on your plate, and in turn eat less food.  If you fill up a large plate you are more likely to finish it even if you weren't hungry enough.  This has been proven several times by scientists.

3. Count your calories People typically under report by 50%. People forget to count sncks, "grazing" or drinks, they also guess portion sizes.  Record every single bite and get out the measuring cups and measure EVERYTHING until you get it right.

4. Don’t blame your metabolism While it is a possiblity, it's highly unlikely even in the largest people who have "tried everything."  You are more likely to be underestimating what you eat and how much you do.

5. Protein staves off hunger pains Protein releases more of the "I'm full" hormone than other types of food. This hormone suppresses hunger longer than if you had ingested low protein foods.

6. Soup keeps you feeling fuller for longer The same foods on a plate with water in a glass vs blended with the water and turned into a soup showed remarkable digestion differences.  Ultrasounds of people who had the "souped" meal showed the soup stayed in the stomach longer and took longer to digest.  The theory is the water blended into the meal added volume and thus took longer to digest. 

7. The more choices you have, the more you eat Variety makes you more likely to want to try everything. It is instinct. It is proven you will likely eat 30% more food with a large variety.  More reason to cook less, HA!

8. Low fat dairy helps you excrete more fat Calcium binds to fat in the small intestine making them insoluble and pass through your body and out the other end!  Keep the dairy low fat but keep it in your food plan and don't forget to measure it ALL out.

9. Exercise goes on burning fat, even while you sleep You burn more fat after moderate exercise, than while exercising. Your body keeps burning it for up to 22 hours later. If you work out during the day you will still be burning fat in your sleep. Go get that heart rate up and then take a guilt free nap ;)

10. Keep moving and lose weight Keep yourself active but don’t eat more because you’re doing more exercise!  Talk on the phone standing, walk while visiting intead of sitting.  Just keep moving! 


Saturday, June 15, 2013

Veggie Strong Pizza!

Here's a healthier version of my Pita Pizza
Whole wheat pita 200 cals
1/8 cup marinera sauce 20 cals
Spinach, tomatos, mushrooms 10 cals
turkey pepperoni 30 cals
1/8 cup mozzarella 40 cals
(only enough mozzarella to sprinkle on top and hold it all together)
I also added a Tbsp of Nutritional Yeast 22 cals (TOTALLY optional)

TOTAL = 322 calories.

Bake at 40 degrees 5-7 mins

This has a TON of protein and fiber to keep you full a LONG time!


Friday, June 7, 2013

A Runner's Prayer

While running I find myself saying these little prayers for myself and other runners I see.
Things I never thought of until I started running,
things I discovered were suddenly vital!

Not intending to be blasphemous but I know God knows me 
and tolerates my extra neediness during runs and tough workouts:

For other runners I see:
May your mind be clear from the worries of the world 
so you may enjoy your run.
May you understand my exasperated smile and partial wave 
are my way of cheering you on!
May that dog roaming free not chase you as he did me
May that snake crossing the path not startle you as it did me.
May you see that giant crack in the road that I didn't 
until it was too late.
May you make it home before the sun sets.
May you reach the end of your run and not have to cut it short.
May your water bottle never empty.
When you are struggling, may your favorite song come on.
May the wind always be at your back.

For Myself:
Give me the strength to make it to the top of that hill.
Bless my feet that they may not go numb, blister or chafe.
Bless my legs with the endurance to complete my run, 
and my knees to keep from buckling.
Let my MP3 battery hold out.
Help me to breathe . . . in and out, in and out.
Please keep snakes, stray dogs and crazy drivers away from me.
Bless my children with safety and extra guardian angels 
while I'm away.
Please let the next song be "Eye of the Tiger."

Amen and luvs,

Thursday, June 6, 2013

Cubing Butternut Squash

Not a lot to say here, more of a "how to" with pics!

I add salt and pepper with a bit of light butter and microwave them for a couple mins. . . 

They also freeze well in a baggie, so don't worry about having too much.


You are not alone!

Feeling alone is this journey of weight loss and lifestyle change?
Well, you're not!

I made this video just for you. 
Pardon my appearance, I'd just run 7 miles and it was 11pm,
so tired!