tag:blogger.com,1999:blog-17715610302572382612024-03-12T19:34:00.564-07:00Two Chubby GirlsBrenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.comBlogger83125tag:blogger.com,1999:blog-1771561030257238261.post-33334913377048670862011-07-28T15:37:00.000-07:002011-07-28T15:39:53.436-07:00We Have Moved!Hey party people! We have moved to a <a href="http://www.chubbygirlsdiary.com">brand spankin' new blog today!</a> You can now visit our new blog at<br /><br /><div style="text-align: center;"><a href="http://www.chubbygirlsdiary.com"><span style="font-size:180%;">www.chubbygirlsdiary.com</span></a><br /><br /><div style="text-align: left;"><span style="font-size:100%;">Please mark our new address in your bookmarks! What are you waiting for...head on over there and enter to win a $25 girl card from Sunflower Farmers Market!<br /><br />xoxo<br />Tonya & Brenda<br /></span></div></div>Tonyahttp://www.blogger.com/profile/00052610172495479517noreply@blogger.com4tag:blogger.com,1999:blog-1771561030257238261.post-38242389785573567862011-07-15T10:50:00.000-07:002011-07-15T10:50:35.097-07:00Gettin' skinny on vacationVacation - just the word send shivers up my spine and brings longing to my heart. Whether its a quick weekend trip some place close or a three week journey around the world, its the chance to relax, recharge and have some fun. Unfortunetly it can be a diet killer though.<br />
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There is a completely different set of rules when we're off having fun. New restaurants to try, new dishes to sample and lets not forget trying the regional cuisine. Food can be an amazing part of a vacation and its certainly something my family takes very seriously. In fact, when we went to Florida about 11 years ago, the first thing we did when we set foot in Epcot Center was to haul ass to Italy to eat Italian food. True story. In fact, we basically ate our way around Epcot, sampling the treats in EVERY country. French pastries, English fish and chips, Mexican nachoes, American funnel cakes, Chinese fried rice.....are we seeing a pattern here?<br />
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I'm traveling back to Denver and I'm so excited to hit some of my favorite food haunts and try out some new ones. Already this trip I've had delicious pizza from Beau Jo's in Idaho Springs and Thai food from this hole in the wall place with my good friend Damon.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-36xYKC_O0JY/TiB8U6RO3cI/AAAAAAAAAIY/pzqYRm6SAsM/s1600/Beau+Jo%2527s.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://2.bp.blogspot.com/-36xYKC_O0JY/TiB8U6RO3cI/AAAAAAAAAIY/pzqYRm6SAsM/s400/Beau+Jo%2527s.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mountain High pizza from Beau Jo's. Two thumbs up indeed.</td></tr>
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Believe it or not there is a way to have a fab vacay and enjoy delicious food and still stay on track. There is no vacation from kicking fat's ass and we must continue to persevere, even while away from home. <br />
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As you well know, I've been on my <a href="http://brendafisher.freelife.com/international/usa/index.cfm/home">{TAIslim program}</a> for about a month now and feel fab. This stuff is amazing and it has already changed my life. And its so easy that I can take it with me and its not a huge deal. The answer to staying skinny on vacation is:<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-A9RRgBZb1sE/TiBzexkAEAI/AAAAAAAAAIQ/OZrGrQufMso/s1600/TAIslim+vacay.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-A9RRgBZb1sE/TiBzexkAEAI/AAAAAAAAAIQ/OZrGrQufMso/s640/TAIslim+vacay.jpg" width="402" /></a></div><br />
<div style="text-align: center;"><span style="font-size: x-large;">TAIslim2go!</span> </div><br />
O.M.G., right? Right. These little beauties are smaller than a cell phone and hold a two ounce serving. I have a couple of them stashed in my purse and break them out when I sit down at a restaurant. I've already used them and they work great.<br />
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Although that pizza looks super fattening, when you're only eating one piece, its not going to kill you. After I drank my TAIslim2go, I got a big salad from salad bar (see picture for proof of its existence) so by the time the pizza came, I was feeling full (thank you TAIslim) and only had one piece. It was the perfect lunch - I had pizza and a salad from one of my favorite places in the world and left there feeling satisfied and good. Win, win, people. <br />
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I found some other great tips off its <a href="http://www.facebook.com/#%21/TAISLIM">Facebook page </a>for staying on your program while on vacation.<br />
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<ol><li>Bring along healthy snacks such as unsalted nuts, popcorn, and dried fruit. In the car? Pack a cooler with fresh fruits and vegetables, yogurt, sugar-free pudding cups, sandwiches with lean meats, unsweetened tea, and plenty of water. Skip calorie-heavy flavored coffees and soda.<br />
<span style="color: red;">(I LOVE this idea and did this on the drive over. We munched on low-fat string cheese, red pears and water. Not only was it good for us, but also way cheaper than gas station snacks.)</span><br />
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TAI<em>slim</em>mer Tip: Pack milk, ice, and whatever you use in your SHAKEs in a cooler, along with a bag of SHAKEs and blender bottle. If there’s no cooler, pick up what you need for your SHAKEs at the market. Keep SKINNYs™ handy.<br />
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<li>Follow your meal plan at least 90 percent of the time. Select healthy food choices; plan ahead by downloading menus of restaurants along your route and destination(s). Look for restaurants, such as Chili’s, Olive Garden, and P.F. Chang’s, that feature healthy items.<br />
<span style="color: red;">(Just remember to have fun and enjoy your culinary vacation. Food should be fun and can create memories.)</span><br />
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TAI<em>slim</em>mer Tip: TAI<em>slim</em> 2go™ makes bringing along TAI<em>slim</em> liquid convenient and hassle-free. Single-serving bottles easily fit in your pocket, purse, laptop bag, cooler or car console. <br />
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<li>Continue to exercise. Walk before and after meetings; strive for at least 30 minutes daily. Visit the hotel fitness center and/or pool or get a guest pass to a nearby gym. Bring along dumbbells or exercise ball for in-room sessions or go for a run.<br />
<span style="color: red;">(Even if you're not hitting the hotel weight room, you're probably still exercising by walking around attractions. Wear your pedometer and try to get your 10,000 steps. You might be surprised how much walking you do on vacation. Swimming in the pool, even just messing around with your kids is also great.)</span><br />
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<li>Get adequate sleep. Try to get a solid 7-8 hours per night. When your body is well rested, you have the renewed energy for optimum functionality. Sleep affects your metabolism, so obtaining adequate, restful sleep is a very important aspect to weight loss.<br />
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TAI<em>slim</em>mer Tip: Don’t skimp on sleep. Short-changing your body of rest can negatively impact your weight loss progress.</li>
</ol>How do you stay on track while having fun on vacation? I will keep you posted on my fun trip! Loves to you all! Keep up the good work fighting the fat!Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com0tag:blogger.com,1999:blog-1771561030257238261.post-78792136441243021002011-07-11T11:13:00.000-07:002011-07-16T16:35:55.062-07:00Doing something that actually works...A few days ago I had the most unpleasant thing happen to me. My wire in my damn bra broke and every time I moved I got poked in the boob! Now I know that there was quite a bit of pressure on that poor little wire, but still I was annoyed. How dare it break! So I marched my chubby self to <a href="http://www.lanebryant.com/">Lane Bryant</a> in search for a new bra. My old one didn't quite fit right anymore so I had the sales girl do a fitting for me, and off I was to try some bra on. I was quite shocked to find out that my new bra I just got fitted for was 4 INCHES smaller than my last one. You read that right...I went from a 44 to a 40! Hells yes!!!<br /><br />So last night I was curious is I had lost inches anywhere else. I have lost 2 inches in my belly and and inch in my thighs. My butt was the same still, but that is always the last place I lose...and I am ok with that. I like my big butt!!!<br /><br />You want to hear a little secret...I haven't exercised in 3 weeks. Not because I didn't want to, but with moving I just haven't been able to. So how am I dropping the weight. One word. <a href="http://tonyarpeterson.freelife.com/international/usa/index.cfm/home">TaiSlim</a>. Brenda and I are both 100% against crash diets and <a href="http://tonyarpeterson.freelife.com/international/usa/index.cfm/home">TaiSlim</a> is not one of those. It really is amazingly easy to do and it is changing our lives. My husband has been doing it for 2 months and he is wearing shorts he hasn't worn in 2 years. It really works and I love it.<br /><br />We are having a <a href="http://tonyarpeterson.freelife.com/international/usa/index.cfm/home">Taislim</a> party at my sisters house on July 29th and we would love to see you all there. If you can't wait that long to hear about this amazing product we would love to tell you more about it. Just leave us a comment and we will get you more information or you can visit our <a href="http://tonyarpeterson.freelife.com/international/usa/index.cfm/home">Taislim Website.</a><br /><br />This post is kind of sounding like an infomercial but that is not my intention. I am just so excited about my new weight loss and I couldn't wait to share!!!<br /><br />xoxo<br />TonyaTonyahttp://www.blogger.com/profile/00052610172495479517noreply@blogger.com1tag:blogger.com,1999:blog-1771561030257238261.post-78327700932034124642011-07-09T15:24:00.000-07:002011-07-09T15:24:03.726-07:00A necessary evil<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-0W5R10ssiEA/ThjTgedp0qI/AAAAAAAAAIM/n4536xLgRY4/s1600/mopping-woman.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-0W5R10ssiEA/ThjTgedp0qI/AAAAAAAAAIM/n4536xLgRY4/s400/mopping-woman.jpg" width="276" /></a></div>Ok people. You hate it, I hate it, your next door neighbor hates it, and even your clean-freak mom hates it. You know what it is: housework. Yes, it is a necessary evil. It must be done, because hello, have you watched Hoarders on TLC? Yeah, that’s why. So what does house cleaning have to do with exercise? Well, let me enlighten you. Here are three little household chores you can do to burn fat and build muscle.<br />
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1. Wax on, wax off while you wash the walls.</b> Yes the Karate Kid Master knows what’s up. Cleaning walls is awful work, and very tedious, but it can also be a great upper body workout. Use pressure to really clean the walls and at the same time, work the muscles of the shoulder as well as the bicep and triceps. Apply pressure to the wall and really concentrate on the muscle groups doing the action. Be sure and switch arms to get an even work out, and try switching an up-and-down motion with a circular motion to work a variety of muscles.<br />
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<b>2. Mop the flo. </b>Whether you’re on your hands and knees or using the handle-mop, you can still get some burn. When on the floor, use the same motions you used while washing the walls. Round and round, up and down, all the while sucking in and flexing your abs. When you’re prone (on hands and knees) you can really create a good core workout at the same time you’re working your arms. When you’re standing, really push and pull that map to use arm and core muscles.<br />
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<b>3. After-dinner delight. </b>After-dinner dishes are the worst. You just prepared the meal, everybody scarfs it down and you’re left with the dishes. What a perfect time to get a little burn going on your calves! While you scrub, do calf raises, alternating the direction of your foot. Turn your toes in (pigeon toed) and then out, then straight forward, doing sets of 20 or more per position. This will give you all the more motivation to show off those rocks hard calves in the sexy heels you’ve been wanting.<br />
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There you have it. You’re such a multi-tasker aren’t you! As always, you might want to get a little warmed up before your workout, so run up and down the stairs a few times to get your heart beating (or to chase you child running with scissors). Get a hot bod and a clean house at the same time? Yes please!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-OW2f_vKQe2E/ThjTfpu7mdI/AAAAAAAAAIE/_Yqiy5DVh9w/s1600/Emily.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="http://2.bp.blogspot.com/-OW2f_vKQe2E/ThjTfpu7mdI/AAAAAAAAAIE/_Yqiy5DVh9w/s200/Emily.jpg" width="133" /></a></div>Post by the lovely and talented Emily FonnesbeckBrenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com1tag:blogger.com,1999:blog-1771561030257238261.post-49698859641387256642011-07-07T08:19:00.000-07:002011-07-07T08:19:38.793-07:00Bountiful Baskets<div style="color: black;">My good friend from high school Chantelle Ray turned me on to the greatest thing ever! We all know its important to eat fruit and veggies but as a mom, sometimes I feel like my entire food budget goes to produce. The solution: Bountiful Baskets</div><div style="color: black;"><br />
</div><div style="color: black;">Chantelle is uterlly amazing to me and she wrote up some information about this program and how it has made a difference in her family's life. </div><div style="color: black;"><br />
</div><div style="color: black;"></div><div class="MsoNormal" style="color: black;">Have you heard the news? The USDA has changed the Food Pyramid to a Food Plate. It’s a great visual and so incredibly easy to teach your children. ½ of your plate should be filled with fruits and veggies, ¼ with whole grains and ¼ with low fat protein. Then add a little dairy on the side. Easy enough to follow…unless your monthly food budget is tiny. A few weeks ago a good friend of mine was annoyed that her hubby had dropped her weekly budget. How could he expect her to ONLY use $150 last week and $200 this week?!?! I didn’t tell her that her weekly budget was pretty close to my monthly budget. Because of this, we lived on lots of cheap, unhealthy processed and caned foods. There was absolutely NO WAY that we could ever use the Food Plate as a guide.</div><div class="MsoNormal" style="color: black;"><br />
</div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="color: black; margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-U3yPCVHmlVI/ThXItQin95I/AAAAAAAAAH8/4RCKw3l6YWo/s1600/Bountiful+Basket.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://3.bp.blogspot.com/-U3yPCVHmlVI/ThXItQin95I/AAAAAAAAAH8/4RCKw3l6YWo/s400/Bountiful+Basket.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Here is what I got in my first basket. All this for $15? Somebody pinch me!</td></tr>
</tbody></table><div class="MsoNormal" style="color: black;">Back in November a good friend introduced us to Bountiful Baskets and it has completely changed things in our house. Bountiful Baskets is a produce co-op that brings together the purchasing power of over 15,000 people in 11 states each week. For a contribution of $15 we get a TON of fresh fruits & vegetables. This co-op changed the way our family eats and we fell in love with it immediately! Bountiful Baskets has made healthy eating affordable for our family. Now it’s a piece of cake (heehee) to follow that Food Plate.<br />
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<span style="text-decoration: none;"></span> </div><div class="MsoNormal" style="color: black;">Our eating habit is not the only way Bountiful Baskets has changed our lives. We have been blessed by this co-op so much that I wanted to share it with others. I also want to teach my children the value of service and the importance of making good food choices. BB is an amazing way to do all of this. It’s run completely by volunteers. Even the 2 ladies who started the co-op and work a crazy number of hours on it don’t make a penny. So, I got trained, found a site and opened a new drop off location.</div><div class="MsoNormal" style="color: black;"><br />
Here’s how it works: On Monday morning each week, people make their contributions online at bountifulbaskets.org. A conventional basket is $15, an organic basket is $25 and there are usually 5 or 6 other items you can purchase if you want. The “add ons” change each week, but you can get things like 9 grain bread, a “tropical pack,” “Mexi pack” or a case of apples. </div><div class="MsoNormal" style="color: black;"><br />
</div><div class="MsoNormal" style="color: black;">Then we wait until Saturday morning. Under the direction of a Volunteer Site Coordinator a few participants meet the trucks arriving at their pickup location and help unload and distribute the produce evenly into 2 baskets for each participant - one for fruits and one for veggies. About an hour after the truck drop time the rest of the participants show up to get their baskets transferring their share of the food into their own basket or bag and take it home to enjoy. </div><div class="MsoNormal" style="color: black;"><br />
</div><div class="MsoNormal" style="color: black;">My kids LOVE helping with the distribution. They're not old enough to handle the produce, but there's plenty of other things for them to do. One week during my training the boys were busy crushing boxes... but took plenty of time to play in them as well. (We all know boxes make the best cars and planes and trains.) I love that it’s teaching them service and the value of helping our community.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-MBLxoYnQCtY/ThXOJyO33-I/AAAAAAAAAIA/brtZIeXsQ4g/s1600/Ray+Kids.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="267" src="http://3.bp.blogspot.com/-MBLxoYnQCtY/ThXOJyO33-I/AAAAAAAAAIA/brtZIeXsQ4g/s400/Ray+Kids.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">These are Chantelle's little cuties. Aren't they adorable? I think so!!</td></tr>
</tbody></table></div><div class="MsoNormal" style="color: black;">Also, BB has changed one of their policies and we wanted to make you aware of it:</div><div class="MsoNormal" style="color: black;"><br />
</div><div class="MsoNormal" style="color: black;">"We thank you all for participating in Bountiful Baskets. With the recent growth of the co-op we are now requiring that you provide a printed confirmation or have an electronic copy of your confirmation number before we can allow you to get your produce and extras. We realize some of you may not have brought your confirmations today. We understand and can be more understanding while we implement this new policy but next week we won't be able to release produce or extras without a confirmation number. Thank you for your understanding. This is to protect you and the co-op from any problems and helps us better resolve any possible issues." </div><div class="MsoNormal" style="color: black;"><br />
</div><div class="MsoNormal" style="color: black;">To read how BB has changed other people’s lives, go to this post on facebook – prepare to be amazed! http://www.facebook.com/permalink.php?story_fbid=10150244107364382&id=40869244381</div><div class="MsoNormal" style="color: black;"><br />
</div><div class="MsoNormal" style="color: black;">If you want more information, check out the website and click on New Participants. <a href="http://www.bountifulbaskets.org/">www.bountifulbaskets.org</a></div><div class="MsoNormal" style="color: black;"><br />
</div><div class="MsoNormal" style="color: black;">Here’s to happy, healthy eating!</div><div class="MsoNormal" style="color: black;"><br />
</div><div class="MsoNormal" style="color: black;">Thanks Chantelle! I have used BB for a few weeks now and it has been wonderful. The savings are amazing and the produce is a good quality. Have you used BB? What are your thoughts? </div>Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com2tag:blogger.com,1999:blog-1771561030257238261.post-38911966864064243042011-07-06T09:24:00.000-07:002011-07-06T09:24:43.116-07:00Fat's ass just got kickedThat's right kids, there are five, count them <u><b>FIVE</b></u> less pounds on my body as of this morning bringing my grand total to 11. Please, please, keep your applause down. I stepped on the scale today and wasn't expecting much. When my stupid scale finally registered my weight (after about six attempts, piece of crap) I couldn't believe it!<br />
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I walked out of the bedroom dragging my jaw on the floor. O.M.G., right? Right.<br />
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I've been talking about my new <span style="font-size: large;"><a href="http://brendafisher.freelife.com/international/usa/index.cfm/home">{program}</a></span> for about a month now and I'm really starting to see the results! The program is called <a href="http://brendafisher.freelife.com/international/usa/index.cfm/home">TAIslim</a> and it is incredible. I've already lost a few inches, so much in fact I've had to throw away two pairs of pants. O.M.G., right? Right.<br />
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So now I have three choices - walk around with out pants (a viable option in the summer but hard to explain, especially at City Council), buy new pants (hard to do with no money) or transform a pair of fat pants that still currently fit into capri pants. And number three is our WINNER!<br />
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In my closet there are two pairs of jeans and two pairs of corduroy pants. I took one pair of each, hacked off about 10 inches (I'm short along with being fat, what can I say) and then used my mad sewing skills to produce two new pairs of cute capri pants (see not so flattering picture below).<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-toH74PPwj44/ThSLWnuCxXI/AAAAAAAAAH4/PsUYBIHT6Jw/s1600/IMG_3706.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="300" src="http://1.bp.blogspot.com/-toH74PPwj44/ThSLWnuCxXI/AAAAAAAAAH4/PsUYBIHT6Jw/s400/IMG_3706.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">Please excuse the weird wet spot on the front of my pants, the damn sprinkler got me.</span></td></tr>
</tbody></table>I'm never going back to my fat clothes, EVER. Ever. Ever. So what's the point of keeping them around, clogging up my closet. My fat clothes will soon become the ugly white trash neighbors that live near you who don't keep their yard up and bring the whole neighborhood down. My skinny clothes will deserve a beautiful place to live. Burn down the trailer park, the white trash fat clothes have to go.<br />
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We're going to be having a <a href="http://brendafisher.freelife.com/international/usa/index.cfm/home">TAIslim</a> open house in the end of July. If you are even slightly interested in finding out more about this product, please plan to attend. This product will change your life if you follow it (and its painfully easy), you will feel better and feel better. O.M.G., right? Right.<br />
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Oh, and keep my dear sister Tonya in your prayers. She's struggling a little right now and could use the good vibes!<br />
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Love you all! Please don't stop now, we're making so much progress! Don't let fat get the better of you! Fat's ass needs to be kicked and our faithful readers are just the people to do it! Kisses!!Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com2tag:blogger.com,1999:blog-1771561030257238261.post-88342613510525370122011-07-05T08:17:00.000-07:002011-07-05T08:29:23.848-07:00I have let my dear sister carry this blog for the last 2 months. Not that anyone is complaining much because she is one funny biotch, but this blog is called Chubby Girls not One Chubby Girl. So I am going to make a bigger effort at updating much more often. I do have wonderful excuses why I haven't updated this blog, a vacation to Disneyland with my bff who has ugly cancer, <a href="http://www.tonyapeterson.com/blog/2011/06/crooked-creek-ranch-wedding-photographer/">traveling to Michigan</a> for an <a href="http://www.100layercake.com/blog/2011/06/30/rustic-elegance-inspiration-shoot/">AMAZING wedding shoot</a> and moving back to UTAH!!! We are finally settled into out new, teeny tiny apartment and now I can focus on weight loss and this blog.<br /><br />I haven't done as well with weight loss as my sister has in the past two months. We have started a new wonderful <a href="http://www.brendafisher.freelife.com/international/usa/index.cfm/home">{PROGRAM}</a> but Brenda has been so much more diligent than I have about it. I have lost about 5 lbs and 1 inch. Which is still great, but not as good as my favorite sister. She as been so diligent and has done great. I love my sister so much and I am so proud of her for being able to throw away some of her fat pants! Well done sister!!!! xoxo<br /><br />The next time I blog it will be with better news...like I had to go shopping because my pants don't fit anymore!<br /><br />xoxo<br />TonyaTonyahttp://www.blogger.com/profile/00052610172495479517noreply@blogger.com0tag:blogger.com,1999:blog-1771561030257238261.post-37762089181494007632011-07-04T09:21:00.000-07:002011-07-04T09:21:08.876-07:00Happy 4th of July!!<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Uu1lHk216xU/ThHj10823UI/AAAAAAAAAHc/1OmbgxZtlrA/s1600/_MG_4217.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-Uu1lHk216xU/ThHj10823UI/AAAAAAAAAHc/1OmbgxZtlrA/s400/_MG_4217.jpg" width="266" /></a></div>Happy Independence Day! This is one of my favorite holidays. I love the colors, the fireworks and I love celebrating our Nation's independence. I think its easy to take for granted all the freedoms we enjoy as American's. I know I'm guilty of it sometimes. As I sat in sacrament meeting yesterday at church and listened to person after person talk about why they are grateful to live in America, I realized how proud I am to live here and how lucky I am.<br />
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Since this is Independence Day, it's also a great day to declare your independence from the fat! Ambush fat just like the colonists ambushed the English during the Revolutionary War. Install your own Paul Revere in your head so that when you're tempted to eat something bad for you, that voice will kick in screaming "The fat is coming! The fat is coming!" Declare that this is the year you win your independence in the battle against the fatness.<br />
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Today, I spent some time cleaning out my fridge (my least favorite household job next to vacuuming) and when I saw all the produce I had in my fridge that had gone bad, I got a little bugged. Sometimes I feel produce comes to my fridge to die. I buy it, with the honest to God intention of eating all of it in my journey to be healthy.<br />
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But then as I stand in front of the fridge looking for something to eat, staring at the whole fruit and veggies, the battle rages inside my head and it goes like this: <br />
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<div style="color: red; text-align: center;"><span style="font-size: large;">"Hmmmm...I think I'm hungry. Oh look, a whole watermelon (or fruit/veggie of your choice). It is hot outside and that does sound good. But, hmmm....I don't really want to cut it up and then I'll have to clean it up. It would just be easier to eat this bag of chips. Yeah, chips sound refreshing."</span></div><br />
For Hell sakes, right? Another problem is for the Midge. When she's hungry and I'm working, I'm usually not taking the time I should to make sure she's getting the right snacks all the time. I'm usually telling her to grab an apple, string cheese or granola bar. Then she usually grabs what every candy she can find. Do we see a pattern here?<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-g64Mll-i3yE/ThHkxHhPa2I/AAAAAAAAAHg/Krd9XyfS9x4/s1600/Fridge+Snacking+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-g64Mll-i3yE/ThHkxHhPa2I/AAAAAAAAAHg/Krd9XyfS9x4/s640/Fridge+Snacking+1.jpg" width="426" /></a></div><br />
I found this great idea on <a href="http://www.realsimple.com/food-recipes/shopping-storing/grab-go-snack-stashes-00000000000615/page2.html">Pinterest</a> from Real Simple Magazine a while back and I got inspired. I headed over to the Dollar Store and bought some cheap baskets to do this. They've been sitting on my counter for about two months. Today, as I'm declaring my independence on the fat, I decided to do something about it. While Bridget ate breakfast and played with Playdoh, I cut up pineapple, cucumbers and celery and put them into snack bags. I also washed some grapes I bought from <a href="http://www.bountifulbaskets.org/">Bountiful Baskets</a> (More on this tomorrow) and put them into snack bags. I added some whole apples and some string cheese.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-cPOguyHcMgs/ThHk8lMrIfI/AAAAAAAAAHo/9UYRuNG989w/s1600/Fridge+Snacking+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://2.bp.blogspot.com/-cPOguyHcMgs/ThHk8lMrIfI/AAAAAAAAAHo/9UYRuNG989w/s400/Fridge+Snacking+3.jpg" width="400" /></a></div><br />
Bridget looked at me like I was crazy (I get that a lot from her) and asked what I was doing. When I told her it was a basket full of snacks she could get herself, her little eyes lit up. What a great mom you are, she said (in my mind this is what I heard). So I cleared a space in the fridge and we are ready to go.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Fac8uUr9aoI/ThHk22JkKmI/AAAAAAAAAHk/wk-JQLLiE68/s1600/Fridge+Snacking+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="http://1.bp.blogspot.com/-Fac8uUr9aoI/ThHk22JkKmI/AAAAAAAAAHk/wk-JQLLiE68/s640/Fridge+Snacking+2.jpg" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">(Yeah, this is a bad picture. I sure wish I had a sister who was a professional photographer and could take these pictures for me. Sigh.)</span></td></tr>
</tbody></table> As I was trying to figure out what to put in there, I got thinking about all the options. Carrots would be great in there, as would sliced peppers. Cantaloupe and watermelon might be tricky but I'm going to try it. What else would you put in there?<br />
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On to some very exciting news!! As you know, I've been on a new<a href="http://www.brendafisher.freelife.com/international/usa/index.cfm/home"> <span style="font-size: large;">{program}</span></a><span style="font-size: large;"> </span>for about a month now. I'm feeling great, am down about 10 pounds and have lost about two inches! Tonya's husband has lost three inches and down about six pounds. As you know, I don't believe in diets or anything that changes your habits so drastically you have to stay with it or get fat again. This stuff is not like that.<br />
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Tonya and I are so impressed with this product we're having an open house on Thursday, July 7 at 7 p.m. at my house. There will be a short presentation and my friend Ben will be on hand to answer some questions about it. Tonya and I are going to whip up some of our favorite low fat snacks and will have recipes to give out. We will also be giving away a fridge basket so you can start to get organized! <br />
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Food, healthy and your two favorite girls ever? Could you be luckier? I think not. If you are serious about getting healthy, I urge you to come spend an hour with us and learn about this amazing <span style="font-size: large;"><a href="http://www.brendafisher.freelife.com/international/usa/index.cfm/home">{program}</a></span>. Plus its nice to get together with other people going through the same struggles you are. Its basically the coolest support group out there. Love it.<br />
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Please e-mail me at brenda.june.fisher@gmail.com if you have questions or give me a call at 801-312-0088. We need a head count for the food, so if you're coming, let me know!<br />
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Love you guys, keep kicking fat's ass!!!Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com1tag:blogger.com,1999:blog-1771561030257238261.post-48022094982433108512011-06-22T14:11:00.000-07:002011-06-22T14:11:19.684-07:00A disclaimerAfter the great comments I've been getting, I felt like I needed to post something. I'm not a doctor or health care professional, just a fat girl figuring out what works for her. When making a lifestyle change, its important to be safe about it. <br />
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Tonya and I will NEVER tell you how to live, eat or what to do. We are here to share what's working for us and try to give you tools to help yourselves. Regular contributor (and lovely cousin) Emily Fonnesbeck said this in her comment and I agree with it whole heartedly:<br />
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<div style="color: red; text-align: center;"><span style="font-size: large;">"If you're going to do it, you have to do it ALL THE WAY. </span></div><div style="color: red; text-align: center;"><span style="font-size: large;">Meal replacement shakes are just that- a replacement for a </span></div><div style="color: red; text-align: center;"><span style="font-size: large;">meal, and they can contain a lot of calories. This isn't an issue </span></div><div style="color: red; text-align: center;"><span style="font-size: large;">unless you can't say no to other foods. You can't drink a meal replacement shake and then 3 hours later have a huge snack </span></div><div style="color: red; text-align: center;"><span style="font-size: large;">because you're starving. Personally, drinks only work for me </span></div><div style="color: red; text-align: center;"><span style="font-size: large;">in the morning, but even then, by 11:30 I am really hungry."</span></div><br />
I feel the same way. I can't replace two meals a day with shakes, I feel like I'm starving. Breakfast works good for me but a few hours later I usually have to have some fruit or a low-fat string cheese to take the edge off. The right kind of snacking is good and I feel it does go along with meal replacements.<br />
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The bottom line is, try things out and see what works best for you. The whole point behind a lifestyle change is adopting something you can live with. If you're comfortable with your new lifestyle, your ability to maintain it increases exponentially. Love you all, thanks for listening!Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com1tag:blogger.com,1999:blog-1771561030257238261.post-66211551656966336472011-06-22T11:28:00.000-07:002011-06-22T11:28:06.919-07:00Meal replacement shakes - yay or nay?If its a fad diet and costly, I've tried them all. Jenny Craig, Weight Watchers, Adkins, Myoplex shakes, SlimFast...the list goes on and on. Why keep trying them? The never ending hope that one of them will work, one of them will help me get skinny. One of them will save my life. It sounds a bit dramatic but in reality its not. I'm not healthy, not even close. My blood pressure is high, I'm pre-diabetic and I'm just fat, which is hard on the joints. The only thing I have going for me (besides me good looks) is my cholesterol is freakishly low (thank you Ballou genes).<br />
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Today while I was avoiding work and stalking Facebook I ran across an article posted by <a href="http://www.iherb.com/">iHerb</a>. It's an online health supplement store and its Facebook feed has lots of interesting tips and recipes. It had an <span style="font-size: large;">{<a href="http://thehealthyhaven.wordpress.com/2011/06/21/can-diet-shakes-and-meal-replacements-really-help-you-lose-weight/">article</a>}</span> about meal replacements (shakes and stuff) and talked about did they really work. And the short answer is: yes.<br />
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This is a great article, especially if you're weighing the pro's and con's of using meal replacements. It talks about how they work and why, the studies to support the findings and also points out that meal replacements alone aren't the magic solution. But paired with a sensible diet and exercise, they can help fight the fat. <br />
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And now, what you've all been waiting for, my oppinion on the whole subject (I know you all too well). I haven't always been a fan of these but lately, I've started to think they might be just another part of this tricky process. They are by no means a way to live solely, but as part of a plan, why not?<br />
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Over the past two weeks I've been talking about my <span style="font-size: large;"><a href="http://brendafisher.freelife.com/international/usa/index.cfm/home">{new program}</a></span>. So far none of you have asked me about it, which surprises me. Either you're just checking out the website or no one is actually reading this. GASP! It has to be the first, right? Of course!<br />
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This program uses meal replacement shakes and I've learned how to incorporate them into my diet and not turn into a starving, half crazed bitch (well, most days). A little one percent milk, half a banana, two tablespoons of almond butter and the chocolate drink makes a lovely breakfast. This morning I'm enjoying a vanilla shake with 2/3 cup of frozen blackberries. The frozen fruit gives it a nice texture and who can argue with the benefits of fresh fruit? No one I tell you.<br />
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Since I started this program, I've lost about four pounds but more importantly - inches. Being the moron I am, I didn't measure myself before I started but I know over the last two weeks, I've lost at least an inch or more. My fat pants aren't quite as comfortable anymore and not for the usual reason. They slide down my butt, un-tucking my garments in the process. They look baggy and not at all attractive. On a whim, I decided to try on some old pants I've been holding onto that I haven't been able to wear for six or more years. A long time, right?<br />
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They still didn't fit, but another inch or two off and they will fit like a glove. Like a glove. I love gloves and can't wait for that to happen!!! Then the realization hit - O.M.G., this <a href="http://brendafisher.freelife.com/international/usa/index.cfm/home">program</a> is actually working. I thought this would never happen. But it has and I'm so excited!<br />
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I leave for vacation in a few weeks and I'm determined to be wearing these pants when I am there. For the first time in...forever, I actually think it will happen. Man, today is a good day, despite Bridget throwing up in the pool at swimming lessons. Epic fail on that one.Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com4tag:blogger.com,1999:blog-1771561030257238261.post-22844252634910623862011-06-21T07:41:00.000-07:002011-06-21T07:41:12.345-07:00Summer dessert loveDesserts are a tricky thing for me because I know the majority of them are bad for me, yet they call to me, begging to be consumed, the little bastards. My cute friend Maren Nielsen (who's about as big as a matchstick) got me hooked on ending a meal with something sweet. In my 20's, that wasn't than big of a deal. Now that I'm 35, it's much more significant.<br />
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I've come to realize though there are ways to indulge in the sweet creamy goodness desserts offers without throwing yourself off the healthy living bandwagon. For me, a little goes a long way. I read in the South Beach Diet book once that you are better off having a serving (1/2 cup) of a high quality premium ice cream than the same size serving or more of frozen yogurt. The thinking behind it is the higher fat content makes you feel satisfied so you eat one serving instead of 20. <br />
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If you can stop at a half a cup, I think this works. Some days I feel like a serving needs to be a pint of Haagen-Dazs, so you can see how this way of thinking could cause a huge potential fail. My personal solution is to keep ice cream out of my house and there fore eliminating the potential for failure (from that threat, at least). <br />
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I've been on <a href="http://www.brendafisher.freelife.com/international/usa/index.cfm/home"><span style="font-size: large;">{my program}</span></a> for almost two weeks now and I'm feeling great. Tonya's husband Alex has already lost three inches off his waist after just a week! Holy cow sapphire, as Bob would say. I've noticed a huge difference in the way I eat, especially when it comes to sugar and sweet cravings. This program is awesome because its not a meal supplement, but helps you feel full faster and more satisfied. <br />
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But I digress, back to dessert. Have you ever tried Panna Cotta? It's a milk based gelatin that at first sounds disgusting. But its actually really good! I found this <a href="http://www.davidlebovitz.com/2009/04/perfect-panna-cotta/">recipe</a> from a recommendation from my ultra cool friend and lifestyle guru <a href="http://www.stephmodo.com/2011/06/easiest-summer-dessert-ever-panna-cotta.html">Stephanie Brubaker</a> and decided to give it another try (seriously, if you haven't been to her blog, you are missing out. She is fabulous.) This is the second time I've tried Panna Cotta. The trick to it (like any dairy based product) is the more fat, the better tasting. Now if this were a perfect world, heavy cream would be as good for you as broccoli is and your favorite shoes would just show up in your closet.<br />
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The first time I used one percent milk to make it. Yeah, it wasn't good. It was like eating ice milk, not satisfying at all. This time instead of cream, I decided to use half and half. The results were a huge improvement with out killing my day. Paired with some fresh blackberries and it was heavenly. I love that its only 227 calories for a serving. The fat content is a little high at 14 grams so I would indulge in this sparingly. But its better than a 600 calorie piece of cheesecake, right? <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Q0K7eMfZkMs/TgCsR-fvteI/AAAAAAAAAHU/tqR0m_wnOw4/s1600/Panna+Cotta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-Q0K7eMfZkMs/TgCsR-fvteI/AAAAAAAAAHU/tqR0m_wnOw4/s640/Panna+Cotta.jpg" width="530" /></a></div><br />
<div style="color: #cc0000;"><span style="font-size: x-large;">Panna Cotta</span></div>From <a href="http://www.davidlebovitz.com/2009/04/perfect-panna-cotta/">David Lebovitz </a><br />
Serves 4<br />
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2 cups half and half<br />
1/4 cup sugar<br />
1 tsp. vanilla<br />
1 envelope unflavored gelatin<br />
3 Tbsp. cold water<br />
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Heat the half and half and sugar in a saucepan or microwave. Once the sugar is dissolved, remove from heat and stir in the vanilla extract. (If using a vanilla bean, scrape the seeds from the bean into the cream and add the bean pod. Cover, and let infuse for 30 minutes. Remove the bean then rewarm the mixture before continuing.)<br />
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Lightly oil eight custard cups with a neutral-tasting oil (you can skip this step if you're not planning to unmold it and eat it from a cup). Sprinkle the gelatin over the cold water in a medium-sized bowl and let stand 5 to 10 minutes. Pour the very warm Panna Cotta mixture over the gelatin and stir until the gelatin is completely dissolved.<br />
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Divide the Panna Cotta mixture into the prepared cups, then chill them until firm, about two hours. If you’re pressed for time, pour the Panna Cotta mixture into wine goblets so you can serve them in the glasses, without unmolding. Run a sharp knife around the edge of each Panna Cotta and unmold each onto a serving plate, and garnish as desired.<br />
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<table border="0" cellpadding="0" cellspacing="0" style="width: 255px;"><tbody>
<tr height="30"><td colspan="3" height="30" nowrap="nowrap"><div align="center"> <span style="color: black; font-family: arial; font-size: x-small;"><b>Amount Per Serving<br />
</b></span></div></td> </tr>
<tr bgcolor="#faffdc" height="3"> <td bgcolor="black" colspan="3" height="3" nowrap="nowrap"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td colspan="2" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"><b> Calories</b></span></td> <td height="35" width="56"><span style="font-size: x-small;">227.4</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="3"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td colspan="2" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"><b> Total Fat</b></span></td> <td height="35" width="56"><span style="font-size: x-small;">14.1</span><span style="font-size: x-small;"> g</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="3"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" width="16"> </td> <td colspan="1" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"> Saturated Fat</span></td> <td height="35" width="56"><span style="font-size: x-small;">8.7</span><span style="font-size: x-small;"> g</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" width="16"> </td> <td colspan="1" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"> Polyunsaturated Fat</span></td> <td height="35" width="56"><span style="font-size: x-small;">0.6</span><span style="font-size: x-small;"> g</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" width="16"> </td> <td colspan="1" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"> Monounsaturated Fat</span></td> <td height="35" width="56"><span style="font-size: x-small;">4.0</span><span style="font-size: x-small;"> g</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td colspan="2" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"><b> Cholesterol</b></span></td> <td height="35" width="56"><span style="font-size: x-small;">44.8</span><span style="font-size: x-small;"> mg</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td colspan="2" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"><b> Sodium</b></span></td> <td height="35" width="56"><span style="font-size: x-small;">49.7</span><span style="font-size: x-small;"> mg</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td colspan="2" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"><b> Potassium</b></span></td> <td height="35" width="56"><span style="font-size: x-small;">229.7</span><span style="font-size: x-small;"> mg</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td colspan="2" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"><b> Total Carbohydrate</b></span></td> <td height="35" width="56"><span style="font-size: x-small;">22.4</span><span style="font-size: x-small;"> g</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" width="16"> </td> <td colspan="1" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"> Dietary Fiber</span></td> <td height="35" width="56"><span style="font-size: x-small;">1.9</span><span style="font-size: x-small;"> g</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" width="16"> </td> <td colspan="1" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"> Sugars</span></td> <td height="35" width="56"><span style="font-size: x-small;">12.8</span><span style="font-size: x-small;"> g</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="3" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td colspan="2" height="35" nowrap="nowrap"><span style="color: black; font-family: arial; font-size: x-small;"><b> Protein</b></span></td> <td height="35" width="56"><span style="font-size: x-small;">3.8</span><span style="font-size: x-small;"> g</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="3"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
</tbody> </table><table border="0" cellpadding="0" cellspacing="0" style="width: 273px;"><tbody>
<tr height="3"> <td bgcolor="black" colspan="2" height="3" nowrap="nowrap"><br />
</td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin A</span></td> <td bgcolor="#ebebff" height="33" nowrap="nowrap"><span style="font-size: x-small;">9.8</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin B-12</span></td> <td height="35" nowrap="nowrap"><span style="font-size: x-small;">6.7</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin B-6</span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">3.4</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin C</span></td> <td height="35" nowrap="nowrap"><span style="font-size: x-small;">14.4</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin D</span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">0.0</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Vitamin E</span></td> <td height="35" nowrap="nowrap"><span style="font-size: x-small;">1.9</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Calcium</span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">13.9</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Copper</span></td> <td height="35" nowrap="nowrap"><span style="font-size: x-small;">3.2</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Folate</span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">4.0</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="white" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Iron</span></td> <td bgcolor="white" height="35" nowrap="nowrap"><span style="font-size: x-small;">1.6</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Magnesium</span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">4.9</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="white" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Manganese</span></td> <td bgcolor="white" height="35" nowrap="nowrap"><span style="font-size: x-small;">23.4</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Niacin</span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">1.2</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Pantothenic Acid </span></td> <td height="35" nowrap="nowrap"><span style="font-size: x-small;">4.4</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Phosphorus </span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">12.3</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="white" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Riboflavin</span></td> <td bgcolor="white" height="35" nowrap="nowrap"><span style="font-size: x-small;">11.7</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Selenium</span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">3.5</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr> <td bgcolor="#d7d7f9" colspan="2"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Thiamin</span></td> <td height="35" nowrap="nowrap"><span style="font-size: x-small;">3.6</span><span style="font-size: x-small;"> %</span></td> </tr>
<tr height="1"> <td bgcolor="#d7d7f9" colspan="2" height="1"><img alt="" border="0" height="1" src="http://assets3.sparkrecipes.com/spacer.gif" width="1" /></td> </tr>
<tr height="35"> <td bgcolor="#ebebff" height="35" nowrap="nowrap" width="196"><span style="color: black; font-family: arial; font-size: x-small;"> Zinc</span></td> <td bgcolor="#ebebff" height="35" nowrap="nowrap"><span style="font-size: x-small;">4.8</span><span style="font-size: x-small;"> %</span></td></tr>
</tbody></table>Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com0tag:blogger.com,1999:blog-1771561030257238261.post-76839957744752779022011-06-17T12:51:00.000-07:002011-06-17T12:57:29.663-07:00Grillin' and Chillin' recipe | Surf and Turf TacosHappy Friday everyone! With the temperatures finally starting to stay consistently nice in Salt Lake, its definitely time to start thinking about all the yummy things to cook on the grill. There's nothing I love more than a juicy steak and some kind of seafood. I'm a big fan of the surf and turf.<br />
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This recipe was developed a few months ago for Cinco de Mayo but I was pretty sick then so you're getting it now! Surf and Turf tacos consists of marinated grilled flank steak and a zesty shrimp and avocado salad. The flavors are mellow and its perfect for those hot summer nights.<br />
<br />
Flank steak is a staple at our house because James loves it. I usually prepare it with soy sauce and do an Asian style marinade. When I told James about this idea, he was skeptical at first. This is how the conversation went:<br />
<br />
Me: I'm making flank steak tonight with a Mexican marinade.<br />
James: Are you adding soy sauce to it?<br />
Me: Uh, no. Mexican, not Asian.<br />
James: Why aren't you using the usual marinade?<br />
Me: Because I want to try something new.<br />
James: But why? I like the other, can't you just do it that way?<br />
Me: (By this time, I'm almost ready to strangle him) You'll eat it this way and like it so just shut your pie hole (said in the most loving way possible, of course)<br />
<br />
Seriously, he can be such a pain some times. <br />
<br />
I'm happy to announce he really liked it and we've had it several times over the last few months. This is the ultimate make ahead meal because you can allow the steak to marinate for days and it just gets better (the first time I made this it literally sat in my fridge marinating for almost four days). The shrimp and avocado salad is easy to make ahead too. Even after you mix the ingredients together, the lime juice keeps the avocado from turning brown and disgusting.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-iATtlwNis1g/TfuvwuWV7cI/AAAAAAAAAHQ/jCwMJJrd3ls/s1600/Surf+and+Turf+tacos.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://1.bp.blogspot.com/-iATtlwNis1g/TfuvwuWV7cI/AAAAAAAAAHQ/jCwMJJrd3ls/s400/Surf+and+Turf+tacos.jpg" width="400" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Mexican Flank Steak</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">1 flank steak</div><div class="MsoNormal">3 beef bullion cubes</div><div class="MsoNormal">1 ½ cup cold water</div><div class="MsoNormal">Zest and juice of 2 limes</div><div class="MsoNormal">2-3 garlic cloves, chopped</div><div class="MsoNormal">1 Tbsp. chili powder</div><div class="MsoNormal">2 tsp. ground cumin</div><div class="MsoNormal">1 tsp. kosher salt</div><div class="MsoNormal">1 tsp. peppercorns </div><div class="MsoNormal">½ tsp. cayenne pepper (optional)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">For Marinade:</div><div class="MsoNormal">Add all ingredients (except bullion cubes) to a re-sealable plastic bag and mix well. Dissolve the bullion cubes in 1-2 tablespoons of water in the microwave and add to the marinade. Add the flank steak and massage it into the meat. Press all the air out and seal the bag. Place in a bowl and refrigerate for at least six hours (over night is best). </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">To cook:</div><div class="MsoNormal">Remove the steak and discard the marinade. Grill it for about 3-5 minutes on each side until it reaches the required doneness. Remove from the grill and cover with tin foil. Allow it to rest for 5-10 minutes before slicing it thinly against the grain (if you don’t slice it against the grain, it will be tough). </div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-KBm2OG6DTYc/Tfuvo8ZNEQI/AAAAAAAAAHM/jgs6HZzKtTM/s1600/Shrimp+Avacado+Salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-KBm2OG6DTYc/Tfuvo8ZNEQI/AAAAAAAAAHM/jgs6HZzKtTM/s640/Shrimp+Avacado+Salad.jpg" width="426" /></a></div><div class="MsoNormal">Shrimp and Avocado Salad</div><div class="MsoNormal"><span style="font-size: xx-small;">Adapted from <a href="http://www.skinnytaste.com/2011/05/zesty-lime-shrimp-and-avocado-salad.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+weightwatcherspointsrecipes+%28Gina%27s+Skinny+Recipes%29">Skinny Taste’s Zesty Lime Shrimp and Avocado salad</a></span></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">1 pound shrimp</div><div class="MsoNormal">2 limes</div><div class="MsoNormal">2-3 garlic cloves, chopped</div><div class="MsoNormal">½ tsp. chili powder</div><div class="MsoNormal">½ tsp. cumin</div><div class="MsoNormal">½ Tbsp. butter or olive oil</div><div class="MsoNormal">Handful of chopped cilantro</div><div class="MsoNormal">1-2 avocado’s, cubed</div><div class="MsoNormal">¼ cup salsa</div><div class="MsoNormal">Kosher salt and pepper</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Prepare shrimp:</div><div class="MsoNormal">Devein and shell the shrimp and season with salt, pepper, cumin and chili powder. Place shrimp and garlic in a hot skillet coated with butter or olive oil. Squeeze one lime over the shrimp as it cooks. Cook until the shrimp is pink and firm, but don’t overcook. Throw in the cilantro, mix well and remove from heat. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Allow shrimp to cool completely before roughly chopping.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">For Salad:</div><div class="MsoNormal">Cube the avocado’s and mix with the cooled, chopped shrimp and salsa. Add the lime juice and mix well. Season with salt and pepper accordingly. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Super easy, right? I served these little beauties with tortilla's, sour cream, shredded cheddar cheese and some raw onion for James. These are pretty figure friendly but the tortilla's can add a lot of fat and carbs. I would recommend either choosing a low fat or whole wheat tortilla or using butter lettuce in place of the tortilla.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">This is the first time I've bought butter lettuce but I've fallen in love! It's a little pricey (about $4 for a head) but its uses are endless! I didn't miss the tortilla at all and actually really liked the lettuce. I'll post more about this next week. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Here is the nutritional content for the steak and salad (be sure to factor in any add on's like tortilla's, cheese and sour cream). These recipes serve four combined.</div><div class="MsoNormal"></div><table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="width: 255px;"><tbody>
<tr style="height: 26.25pt;"> <td colspan="2" nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><b><span style="color: black; font-family: Arial; font-size: 10pt;">Calories</span></b></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">389.9</span></div></td> </tr>
<tr> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td colspan="2" nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><b><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span></b><b><span style="color: black; font-family: Latha; font-size: 10pt;">Total Fat</span></b></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">18.1 g</span></div></td> </tr>
<tr> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td style="height: 26.25pt; padding: 0in; width: 12pt;" width="16"><div class="MsoNormal"> </div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Saturated Fat</span></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">5.6 g</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td style="height: 26.25pt; padding: 0in; width: 12pt;" width="16"><div class="MsoNormal"> </div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Polyunsaturated Fat</span></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">1.9 g</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td style="height: 26.25pt; padding: 0in; width: 12pt;" width="16"><div class="MsoNormal"> </div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Monounsaturated Fat</span></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">8.2 g</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td colspan="2" nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><b><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span></b><b><span style="color: black; font-family: Latha; font-size: 10pt;">Cholesterol</span></b></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">231.7 mg</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td colspan="2" nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><b><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span></b><b><span style="color: black; font-family: Latha; font-size: 10pt;">Sodium</span></b></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">332.3 mg</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td colspan="2" nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><b><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span></b><b><span style="color: black; font-family: Latha; font-size: 10pt;">Potassium</span></b></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">917.0 mg</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td colspan="2" nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><b><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span></b><b><span style="color: black; font-family: Latha; font-size: 10pt;">Total Carbohydrate</span></b></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">8.7 g</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td style="height: 26.25pt; padding: 0in; width: 12pt;" width="16"><div class="MsoNormal"> </div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Dietary Fiber</span></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">3.3 g</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td style="height: 26.25pt; padding: 0in; width: 12pt;" width="16"><div class="MsoNormal"> </div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Sugars</span></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">0.6 g</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td colspan="2" nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><b><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span></b><b><span style="color: black; font-family: Latha; font-size: 10pt;">Protein</span></b></div></td> <td style="height: 26.25pt; padding: 0in; width: 42pt;" width="56"><div class="MsoNormal"><span style="font-size: 10pt;">47.3 g</span></div></td> </tr>
<tr> <td colspan="3" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
</tbody></table><div class="MsoNormal"><br />
</div><table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="width: 273px;"><tbody>
<tr style="height: 2.25pt;"> <td colspan="2" nowrap="nowrap" style="background: none repeat scroll 0% 0% black; height: 2.25pt; padding: 0in;"><div class="MsoNormal"><br />
</div></td> </tr>
<tr style="height: 24.75pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 24.75pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Vitamin A</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 24.75pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">8.2 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Vitamin B-12</span></div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">79.6 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Vitamin B-6</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">38.9 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Vitamin C</span></div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">28.9 %</span></div></td> </tr>
<tr> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Vitamin D</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">43.2 %</span></div></td> </tr>
<tr> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Vitamin E</span></div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">9.0 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Calcium</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">8.2 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Copper</span></div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">26.0 %</span></div></td> </tr>
<tr> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Folate</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">13.8 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% white; height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Iron</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% white; height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">30.6 %</span></div></td> </tr>
<tr> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Magnesium</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">20.8 %</span></div></td> </tr>
<tr> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% white; height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Manganese</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% white; height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">9.2 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Niacin</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">46.3 %</span></div></td> </tr>
<tr> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Pantothenic Acid</span><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span></div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">13.9 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Phosphorus</span><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">49.0 %</span></div></td> </tr>
<tr> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% white; height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Riboflavin</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% white; height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">16.6 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Selenium</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">91.7 %</span></div></td> </tr>
<tr> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Thiamin</span></div></td> <td nowrap="nowrap" style="height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">13.7 %</span></div></td> </tr>
<tr style="height: 0.75pt;"> <td colspan="2" style="background: none repeat scroll 0% 0% rgb(215, 215, 249); height: 0.75pt; padding: 0in;"><div class="MsoNormal"><img border="0" height="1" src="file:///C:/Users/Brenda/AppData/Local/Temp/msohtml1/01/clip_image001.gif" width="1" /></div></td> </tr>
<tr style="height: 26.25pt;"> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in; width: 147pt;" width="196"><div class="MsoNormal"><span style="color: black; font-family: Tahoma; font-size: 10pt;"> </span><span style="color: black; font-family: Latha; font-size: 10pt;">Zinc</span></div></td> <td nowrap="nowrap" style="background: none repeat scroll 0% 0% rgb(235, 235, 255); height: 26.25pt; padding: 0in;"><div class="MsoNormal"><span style="font-size: 10pt;">38.1 %</span><br />
<br />
</div></td> </tr>
</tbody></table>Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com0tag:blogger.com,1999:blog-1771561030257238261.post-62119562384012661812011-06-09T11:23:00.000-07:002011-06-09T11:23:58.593-07:00D'oh!<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-5Ll94vcdfP8/TfEPU4cnTtI/AAAAAAAAAHI/Bfk5u8bLEdo/s1600/doh.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="395" src="http://1.bp.blogspot.com/-5Ll94vcdfP8/TfEPU4cnTtI/AAAAAAAAAHI/Bfk5u8bLEdo/s400/doh.jpg" width="400" /></a></div>Some days I can be such a complete dumb ass. I told you yesterday how I didn't eat very well and paid for it. I felt like crap all day and by the time I got done with the dishes, I was tired and in bed by 9 p.m. I am proud to say though that even though I stumbled yesterday, I didn't let it derail my day and had a really great dinner.<br />
<br />
Mexican marinated flank steak with a shrimp and avacado salad in a piece of butter lettuce instead of a tortilla. Can you say yum? I will post the pictures tomorrow for your to try this weekend!<br />
<br />
But back to me being stupid. I was talking to PA yesterday about how good I had been feeling this week and how that all went away yesterday when I had an epiphany (stay with me here, I know you've heard that before, but trust me, its worth it). After 30+ years of battling the fat, I finally came to a starteling realization -<br />
<br />
<div style="color: red; text-align: center;"><span style="font-size: x-large;">Eat bad, feel bad. Eat good, feel good.</span></div><br />
When I told PA this she started laughing and said she was glad I finally figured it out. What the hell, right? Its such a simple concept - eating good food gives you good, sustained energy and helps you do what you need to do. Fill your day with sugar, fat, processed foods, and anything else bad for you, you don't have the energy to sustain a healthy lifestyle. O.M.G., its been right there this whole time.<br />
<br />
So for you my friends, I am sharing my epiphany and maybe it will help you to come to your own conclusions and stick with battling the fat. Deciding to live a healthier lifestyle is a very personal decision and no one can make it for you. I'm a prime example of that. But now that I've started down that path, I'll never go back to eating the way I used to.<br />
<br />
Tonya will be heading home from Michigan tomorrow after her lovely collaboration project with some wedding vendors back there. I've seen a few of the pictures and I am dying they are so great! I know she can't wait to share them and I can't wait for her to get home so she can start pulling her weight around here (there's a lot of weight to be pulling, he he he.)<br />
<br />
Our new website will be up and running next week and we're both so darn excited about that! I will have more info next week, so stick around. Also, I have a big, huge, jumbo sized announcement to make that gives me pee shivers every time I think about it - TONYA IS MOVING BACK TO SALT LAKE!!!!<br />
<br />
I'm so happy right now, seriously. She'll be here at the end of the month and the whole family is super excited!<br />
<br />
I want to throw a special shout out to our good friend Karen Byrne and thank her for her kind comments on Facebook about my fail yesterday. Here's what she said:<br />
<br />
<div style="color: red;"><span data-jsid="text"><div class="text_exposed_root text_exposed" id="id_4df10e2fce8e61f95476019">You have to have fail days occasionally in order to appreciate how you feel on the wagon. Give yourself a 20% margin of error. That way you can establish a forgiveness system and you are less likely to fail. And actually forgive yourself or<span class="text_exposed_hide">...</span><span class="text_exposed_show"> you will start the hate cycle all over again/ I failed at breakfast whats the point of trying for lunch nonsense that really gets you into trouble. You can do it. you are amazing. DO not give up!</span></div></span></div><br />
Thanks for the comments cute lady, you are very appreciated! This is good to remember, especially on those days when you can convince yourself that Ben and Jerry's ice cream covers all the required food groups.<br />
<br />
Keep kicking fat's ass people! Kisses!Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com0tag:blogger.com,1999:blog-1771561030257238261.post-6983577224689308642011-06-08T10:46:00.000-07:002011-06-09T10:29:53.451-07:00Chairman of the boredI have a butt load of work to do. For some reason, instead of working, not only am I surfing the internet needlessly, but I'm also eating badly! Ugh! I've been on <a href="http://www.brendafisher.freelife.com/">my program</a> for three days now and I love it. Today I felt my first taste of failure with it. Not because the program doesn't work, but because of boredom, or as I like to call it, the Diet Slayer. <br />
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Do you eat when you get bored? I find myself doing it. The last two days I have felt fabulous, had good sustained energy and no swelling in my feet. Now, after eating very bad for you granola with milk and cream, I feel like shit. My tummy hurts, I'm feeling tired and mostly my ass hurts from kicking myself.<br />
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Why the epic fail? Being bored. Instead of focusing on work, like I should be, I'm thinking about ways to avoid it. And one big way to avoid is to eat. I can't interview someone over the phone or type a story when I'm eating, so I'll just surf CNN or Pinterest until I get done. Two hours later, my snack has come and gone and I'm still surfing.<br />
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This problem has two glaring faults:<br />
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<div style="text-align: center;"><b>1. I need to quit procrastinating and get my shit together for work</b></div><div style="text-align: center;"><b>2. Using food as an emotional filler will only make me fat</b></div><br />
I work in my kitchen, which I think is part of the problem. How easy is it for me to jump up, walk 20 steps and have a smorgasbord at my fingertips. Way too easy. But until I can get my new work space set up, I have to fight the battle of boredom and conquer my food addiction. Admitting is always the first step and I think for the first time in a long time, I can identify the icky feelings almost immediately, which helps to combat them.<br />
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Now I am faced with another dilemma, do I say screw it and have a cheat day or jump right back on the wagon? Tough call, tougher still to do. Part of the reason I'm fat is because I have too many cheat days and not enough on the wagon days. Fit, healthy people are the opposit and since that's what I want to become, its time to change.<br />
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Turn that frown upside down and get back to kicking fats ass. I will not let this minor fail derail me. No, no, no! Fat will not win today and I'll be damned if I'm going to lost the lovely feeling of sustained energy just for a quick fix.<br />
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Here is a <a href="http://www.usatoday.com/news/health/2010-02-10-bored-to-death_N.htm">story </a>the USA Today did about bored eating. How do you combat boredom? How does it impact your eating habits?Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com0tag:blogger.com,1999:blog-1771561030257238261.post-28553489589629303482011-06-07T14:34:00.000-07:002011-06-07T15:52:02.297-07:00Feelin' good baby!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-ih3wdIer3Jk/Te6Y_iyRgjI/AAAAAAAAAG8/4M6xKmUuyKE/s1600/IMG_3418.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://4.bp.blogspot.com/-ih3wdIer3Jk/Te6Y_iyRgjI/AAAAAAAAAG8/4M6xKmUuyKE/s400/IMG_3418.JPG" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #990000; font-size: x-large;">My inspiration</span></td></tr>
</tbody></table>Weighing in, whether you've been good or bad, is nerve wracking. Did I lose? Did I gain? Did I stay the same? All obnoxious questions that can be answered by simply stepping on the scale.<br />
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Today, before I met with my trainer, I weighed in. Down two pounds. Oh hell yeah!!! Two pounds isn't going to change the world, but its a step in the right direction. This week I have been going hard core. I started a <a href="http://www.brendafisher.freelife.com/">new program</a> that a friend recommended and so far (its the second day I've been using it), I LOVE it!!! I will tell you more about it in a few weeks, after I see how its really working. <br />
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It's been a few weeks since my sorry ass has been to the gym, so losing was good. I should be down a lot more but I can't beat myself up over that. Like my good friend PA always says -<br />
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<div style="color: #4c1130; text-align: center;"><span style="font-size: x-large;">Renew your commitment to a healthier lifestyle every morning when you get up!</span></div><br />
I know I promised you a fab recipe last week but my flaky sister did not follow through. She is close to being dead to me, but I will give her one more chance. The new recipe coming Friday is yummy chicken kabobs, but if she flakes again (which is very likely to happen) I will be posting something fab. You won't want to miss it.<br />
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Any who, how is your battle with the scale? I need some good weight loss stories. How do you stay motivated to keep working?<br />
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My trainer said today that losing weight is 90 percent mental, 10 percent physical, do you agree? I sure as hell do! Why do I eat the crappy, comfort foods I love? Thirty-five years of bad habits baby! Getting out from underneath these bad habits will take time. I have to bust a mental sweat as well as a physical sweat (thank you Ben Stiller).<br />
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As always, thanks for the loving support I get from all of you! Stay with me, I'm getting skinny . Like Yoda says, "Do or do not, there is no try."<br />
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<div style="text-align: center;"><span style="color: #4c1130; font-size: x-large;">I am doing, are you?</span></div>Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com0tag:blogger.com,1999:blog-1771561030257238261.post-56962371086939156652011-06-01T10:31:00.000-07:002011-06-01T10:31:58.700-07:00Grillin' and Chillin'<!--[if !mso]> <style>
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It's June 1st and summer is just around the corner (although not here in Utah - I still have my heat turned on.) But the scorching hot days of summer will be here before we know it and its time to start thinking about healthy summer eating. <br />
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Grilling is a great way to prepare food in the summer. Not only do you get the chance to be outside and enjoy summer, but it also is a great low-fat way to prepare all kinds of foods. From the classic grilled steaks and burgers to a new type of grilled pizza's, the Chubby Girls Diary is your place for a summer filled with great recipes your whole family will enjoy. And the best part - all of them will help keep you on your healthy weight loss goals! It's one stop shopping right here!<br />
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Tonya and I are super excited to be launching our new and improved blog on June 14! The new blog will feature recipes, links to articles, sponsors, and lots of other great stuff you don't want to miss. Are you getting stoked?<br />
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Every Friday we will be sharing our best low-fat grilling recipes just in time for the weekend. Have a great grilled recipe you want to share? Bring it on! We'd love to feature our readers on here and love sharing your great tips.<br />
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Stay tuned through out the summer and see what the Chubby Girls Diary can do for you! Our first recipe will be for Tonya's grilled pizza. I'm salivating just thinking about it!Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com25tag:blogger.com,1999:blog-1771561030257238261.post-57231151019783630712011-05-11T14:01:00.000-07:002011-05-14T11:30:30.754-07:00Gravity - Don’t Let it Get You Down<div class="MsoNormal"><span style="font-size: small;">By: Emily Fonnesbeck </span></div><div class="MsoNormal"><br />
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</style> <![endif]--> <div class="MsoNormal"><span style="font-family: "Times New Roman";">As you probably know, gravity is the force that pulls you towards the earth. At a rate of <span class="apple-style-span"><span style="color: black;">32.2 ft/s², gravity can be your friend and sometimes your enemy. Tripping on your four-inch heels as you maneuver the stairs? Enemy. Working out? Friend! Confused? Ok, let me explain.</span></span></span></div><div class="MsoNormal"><span class="apple-style-span"><span style="color: black; font-family: "Times New Roman";">When you work out, and especially when you lift weights, opposing forces help you get the job done. Learning a simple concept can maximize your work out and allow gravity to help you in the best possible way.</span></span></div><div class="ListParagraphCxSpFirst"><br />
</div><div class="ListParagraphCxSpFirst"><b><span style="font-family: "Times New Roman";">Concentric vs. Eccentric Motion</span></b></div><div class="ListParagraphCxSpLast"><span style="font-family: "Times New Roman";">A concentric motion is a motion that closes the joint angle. For example, in a bicep curl, the concentric motion is the one that brings your forearm closer to your body, thus closing that 90 to 180 degree angle. The girl on the right (B) has just finished her concentric movement, bringing the bar close to her.</span></div><div class="ListParagraphCxSpMiddle"><span style="font-size: small;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: small;"><a href="http://2.bp.blogspot.com/-LORbzRJ2MLI/Tcr48AUEUfI/AAAAAAAAAG4/E4XMEgNKDS0/s1600/biceps-curl-by-woman.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="346" src="http://2.bp.blogspot.com/-LORbzRJ2MLI/Tcr48AUEUfI/AAAAAAAAAG4/E4XMEgNKDS0/s400/biceps-curl-by-woman.jpg" width="400" /></a></span></div><div class="ListParagraphCxSpMiddle"><span style="font-size: small;"><br />
</span></div><div class="ListParagraphCxSpMiddle"><div class="ListParagraphCxSpFirst" style="text-indent: 0.5in;"><span style="font-size: small;"></span><span style="font-family: "Times New Roman";">Conversely, the girl on the left (A) has just finished her eccentric motion, or the motion that makes the joint angle larger. Easy enough, right? Concentric in, eccentric away. Now that you understand the concentric and eccentric motions, you can do something with that little golden nugget of knowledge I have just planted in your brain. </span></div></div><!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" LatentStyleCount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
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</style> <![endif]--> <div class="ListParagraphCxSpMiddle" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman";">Since we have an illustration, we will use the bicep curl for an example. When the average person does a bicep curl, they tend to curl up (concentrically) fast and hard, and then let gravity take the weight down quickly in the eccentric motion. This is easy to do, and a common mistake, but yes, it is a mistake. This is why: you build more muscle in the eccentric motion than in the concentric motion! Let me rephrase. In the bicep curl, you build more muscle and burn more fat when you concentrate on the “down” portion of the exercise.</span></div><div class="ListParagraphCxSpMiddle"><span style="font-family: "Times New Roman";"><span> </span><span> </span>This concept applies to all weight training exercises, and can really make a difference in your training. So, next time you lift weights, really concentrate on what you are doing. Make sure that both the concentric and eccentric motions are slow and controlled, especially on the eccentric. Don’t let gravity pull that weight down! If you have to do a fast motion, make it the motion on the way up, and make the motion on the way down the one that counts. </span></div><div class="ListParagraphCxSpLast" style="text-indent: 0.5in;"><span style="font-family: "Times New Roman";">As always, be careful not to hurt yourself or burn yourself out. A strength training regimen is the like the Prince Charming of your Cinderella weight-loss plan, so make those hours in the gym count!</span></div>Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com0tag:blogger.com,1999:blog-1771561030257238261.post-2131745834400551082011-05-10T08:31:00.000-07:002011-05-10T08:31:04.670-07:00Being sick<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-uvYq1aidArM/TclaJl6bH3I/AAAAAAAAAG0/qANaM8uUmcA/s1600/sick+today.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://4.bp.blogspot.com/-uvYq1aidArM/TclaJl6bH3I/AAAAAAAAAG0/qANaM8uUmcA/s400/sick+today.jpg" width="386" /></a></div>Being sick sucks but it sucks even more when it derails your workout plan. I've been doing well with Tom and eating better. Last week I had a great work out with Tom on Tuesday and felt good. Wednesday morning I got up and was sore, but in a manageable way. But as the day dragged on, it got worse and that's when I knew I had gotten Bridget's cold.<br />
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The next few days passed in a blur of the chills, fevers, horrible coughing, runny nose, itchy eyes, ect... And the trees dropping all that pollen isn't helping either. With my asthma and allergies, every cold is worse. It takes me a minimum of a week to get over it. I hate it. PA says that since she's lost her weight she gets over colds faster. I hope the same goes for me.<br />
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Now it's Tuesday, May 10. I was supposed to work out with Tom today and weigh in. It was my first milestone week, three weeks since I started with him. I woke up feeling pretty good but still coughing and wheezing. I'm hoping that by staying off the dairy products (it clogs up my lungs) and being diligent in my eating and sleeping patterns, I hope that by Thursday or Friday and I can kick this.<br />
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I miss working out (Lord, I never that that would come out of my mouth). Although it's only been a few weeks, I miss that feeling after I've walked on the treadmill for 30 minutes or survived a workout with Tom. Is this what I've been missing all these years? I miss it and I'm going to get back to it this week.<br />
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I will keep you posted on how I'm feeling. My goal is to get back to the gym by Thursday and meeting with Tom on Friday. Keep me in your prayers!Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com1tag:blogger.com,1999:blog-1771561030257238261.post-77817894009163257672011-05-09T09:43:00.000-07:002011-05-09T09:57:46.041-07:00Turning a bad day into a good one.Today I woke up deflated. It felt as though nothing would go right. There is a list of things that made me uber depressed this morning, but I can honestly say now I am feeling better. Why you might ask? Because I think I have turned the corner. The old me would have said eff the diet, but the new me picked myself off the floor, hopped on my trusty wii fit then ate a yummy and healthy breakfast. (Special K Oats and Honey with fresh strawberries. 204 calories and 6g fiber! That was even with 2% milk.)<br /><br />That bad mood suddenly is gone, replaced by an excitement and desire for my new life. The old me would have eaten whatever I wanted, thinking it was going to make me feel better. But in turn all it really would do is throw me into a spiral of utter guilt. Now I feel wonderful and guilt free. Yay me.<br /><br />xoxo<br />TonyaTonyahttp://www.blogger.com/profile/00052610172495479517noreply@blogger.com1tag:blogger.com,1999:blog-1771561030257238261.post-22074123022513758522011-05-05T15:55:00.000-07:002011-05-05T17:46:48.229-07:00Happy (Healthy) Cinco de Mayo!Hello friends! Happy Cinco de Mayo! I am not sure what makes Cinco de Mayo such a happy occasion (because I have been told that people in Mexico don't actually celebrate it!) but it is a fun reason to make yummy Mexican food!!! Now Mexican food and diet usually don't play for the same team, but today they do! I have modified one of my most favorite recipes to a much "skinner" version. Now here is a warning...this recipe does look a bit intense, and it is. There are a lot of steps, but I promise it will be worth it in the end. It is so delish and so good for you! I personally like to serve this smothered burrito style with black beans (hello fiber) and a touch of shredded cheese and sour cream. Don't go crazy with the cheese and sour cream though. Just a tiny bit will do the trick. You can also eat this as a delish soup like I have pictured below.<br /><br />CAUTION: If you are getting your green chiles from New Mexico they are a hell of a lot hotter that your average Anahiem Chiles. I learned this the hard way. But if you don't mind the spice then go for it. You can also add another jalapeno if you really want to bring the heat. Oh and one last point, you can make this recipe with pork, which is 100% delightful. It does add about 90 calories per serving though.<br /><br /><div style="text-align: center;"><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-isnd0by2sqg/TcNDmvtSHVI/AAAAAAAAAEY/AfKFcCH3sMM/s1600/Untitled-1.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 299px;" src="http://2.bp.blogspot.com/-isnd0by2sqg/TcNDmvtSHVI/AAAAAAAAAEY/AfKFcCH3sMM/s400/Untitled-1.jpg" alt="" id="BLOGGER_PHOTO_ID_5603396694299516242" border="0" /></a><br /><span style="font-size:130%;">Skinny Chicken Chile Verde<br /><br /></span><div style="text-align: left;"><span style="font-size:100%;">1 1/2 lbs tomatillos<br /></span><span style="font-size:100%;">5 garlic cloves, unpeeled<br /></span><span style="font-size:100%;">1 jalapeno pepper<br /></span><span style="font-size:100%;">5 Anaheim or Poblano Chile Peppers<br /></span><span style="font-size:100%;">1 bunch cilantro leaves<br /></span><span style="font-size:100%;">4 lbs chicken breast cut into 1-2 inch cubes<br /></span><span style="font-size:100%;">salt<br /></span><span style="font-size:100%;">freshly ground black pepper<br /></span><span style="font-size:100%;">olive oil<br /></span><span style="font-size:100%;">2 yellow onions<br /></span><span style="font-size:100%;">3 garlic cloves, peeled and finely chopped<br /></span><span style="font-size:100%;">2 Tbsp of fresh oregano or 1 Tbsp dried oregano<br /></span><span style="font-size:100%;">Pinch of ground cloves<br /></span><span style="font-size:100%;">1 Tbsp cumin<br /></span><span style="font-size:100%;">Large can of diced tomatoes<br /></span><span style="font-size:100%;">Chicken Stock<br /><br /></span><span style="font-size:100%;">Remove papery husks from tomatillos and rinse well. Cut in half and place cut side down, along with 5 unpeeled garlic cloves, onto a baking sheet. Place under the broiler for 5-7 minutes to lightly blacken the skin. Remove from oven and let cool slightly. Roast fresh Anahiem or Poblano peppers over a gas flame or under the broiler until blackened all around. Let cool in a ziplock bag, remove the skins, seeds and stems.<br /><br /></span><span style="font-size:100%;"> Place tomatillos, roasted peppers & peeled roasted garlic into blender and pulse until incorporated. Chop jalapeno, removing the ribs and seeds, and add to blender along with the cilantro.<br /><br /></span><span style="font-size:100%;"> Season the chicken cubes with salt and pepper. Heat a small amount of olive oil in a large skillet over medium high heat and brown on all sides. Work in batches so the chicken will not be crowded in the pan. Place chicken in a crockpot or large saucepan. <br /><br /></span><span style="font-size:100%;"> Cook the onions and garlic in the same skillet for about 5 minutes. Add the onion and garlic mixture to the chicken. Add the oregano, cumin, cloves, tomatoes and tomatillo mixture to the chicken. Add just enough chicken stock to cover the meat.<br /><br /></span><span style="font-size:100%;"> Bring to a boil and reduce to a slight simmer. Cook for 2-3 hours or until the chicken is tender.<br /><br /><br />I really hope you will try this recipe out and let us know how you like it!<br /><br />xoxo<br />Tonya<br /><br />OH and PS! Our blog is going to be getting a fancy smanchy new facelift and blog address starting on Monday. We are so excited about the changes we have coming! xoxo<br /></span></div><span style="font-size:100%;"><br /></span><div style="text-align: left;"><span style="font-size:100%;"><br /><br /><br /></span></div><br /></div>Tonyahttp://www.blogger.com/profile/00052610172495479517noreply@blogger.com2tag:blogger.com,1999:blog-1771561030257238261.post-81987295952666807822011-05-04T09:42:00.000-07:002011-05-04T09:52:18.297-07:00Plus size announcement and quick exercises to burn the fat!<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-c1YYUaHdMvc/TcGB5beWfVI/AAAAAAAAAGw/9-KdIkkoppE/s1600/GoodMorningFatLadyFunny.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="390" src="http://3.bp.blogspot.com/-c1YYUaHdMvc/TcGB5beWfVI/AAAAAAAAAGw/9-KdIkkoppE/s400/GoodMorningFatLadyFunny.gif" width="400" /></a></div><br />
I'm sore. Tom kicked my trash yesterday and my thighs are on fire. Oy. But oddly enough, I feel good. I'm 2-for-2 this week in the exercise front and feeling good. Going to go later today and I'm actually looking forward to it. <br />
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So while that's very thrilling for all of you I'm sure, I have even bigger news!<br />
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<div style="text-align: center;"><span style="font-size: x-large;">Tonya and I have a huge announcement to make and we are both so excited!</span> </div><br />
I'm not going to spill the beans yet (no, we're not pregnant) but its going to be huge! Come back and see us tomorrow, you won't be disapointed.<br />
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I don't want to leave you hanging so I'll share with you some quick and easy tips you can do in the office to burn some calories, courtesy of <a href="http://www.goldsgym.com/healthy/newsletter/2011-05/workout-burn-350calories-10easy-steps.php">Golds Gym</a>!<br />
<br />
Gold's Gym Fitness Institute members and New York City–based personal trainers, Sue Fleming and Nikki Kimbrough, are pros at making exercise plans for busy clientele. They designed a 10-step sweat-free workout that fits into any schedule and burns up to 350 calories, i.e. one serving of macaroni and cheese. <br />
And they explain how to increase that number to 500 calories when you do make it to your local Gold's Gym. That extra effort could help you lose up to one pound per week according to the National Institute of Health. <br />
So stop making excuses and use that office downtime to up your fitness level. All you need is a resistance band and a few extra minutes throughout the day. <br />
<img alt="Mountain Climber" class="right" height="216" src="http://www.goldsgym.com/healthy/newsletter/2011-05/images/workout-climber.gif" width="262" /> <strong>1. Mountain Climber</strong><br />
<em>3 sets of 15-20 reps on each leg</em><br />
<strong>Anywhere:</strong> Stand facing a desk or counter an arm's length away. Rest your hands on the edge, palms down, and fingers forward and slightly wider than shoulder width apart. Lean in, then walk your feet out in back. Lower your hips slightly so that your body forms a diagonal line. Balancing on your toes, bring your right knee toward your chest. Alternate legs continuously.<br />
<strong>Calories burned: 30</strong><br />
<strong>At the gym:</strong> Start in a plank position, with hands just wider than shoulder width apart, body straight out, core tight. While balancing on toes, bring your right knee toward your chest, then alternate legs as if you were running continuously. <br />
<strong>Calories burned: 50</strong> <br />
<br />
"Really focus on keeping your core tight," Kimbrough says. "When you lift your leg, focus on the lower abdominal region and use those muscles to bring that knee up." The more you use your abdominals, the less strain you feel in your back.<br />
<img alt="Stand-Up Hands-Up" class="right" height="277" src="http://www.goldsgym.com/healthy/newsletter/2011-05/images/workout-handsup.gif" width="329" /> <strong>2. Stand-up Hands-Up</strong><br />
<em>3 sets of 10 reps</em><br />
<strong>Anywhere:</strong> Stand with feet hip width apart. Place a resistance band under your feet while gripping one end in each hand. Lower your hips to a squat position and slowly stand up. Next, curl your hands up to your shoulders like you're doing a bicep curl, then raise your hands above your head. Lower your arms. Repeat. <br />
<strong>Calories burned: 30</strong><br />
<strong>At the gym:</strong> Replace the resistance band with barbells or a weighted fitness bar.<br />
<strong>Calories burned: 45</strong><br />
<br />
Make sure to keep your elbows close to your sides as you curl your arms to your shoulders. Keep your back straight and your core tight when you raise your hands above your head. "This is great for a midday energy burst because you are working more than three muscle groups with one exercise," Fleming says. <br />
<strong>3. Stair Climb</strong><br />
<em>2 sets of 5 minutes</em><br />
<strong>Anywhere:</strong> Almost every office building has a set of stairs, take them instead of the elevator to a meeting or take an afternoon break and do a full 10 minutes. Take two steps at once if you're feeling extra energetic. <br />
<strong>Calories: 90</strong><br />
<strong>At the Gym:</strong> Use the stair climber and increase resistance when you can. Add back leg kicks and side steps for an even better leg workout. <br />
<strong>Calories: 130</strong><br />
<br />
It's a well-known, but highly effective fitness step: Take the stairs whenever you can. <br />
<strong>4. Lower-Back Extensions</strong><br />
<em>3 sets of 20 reps</em><br />
<strong>Anywhere:</strong> Sitting in a chair, lift your arms above your head. Lean over and curl your back over your knees until your fingers almost touch the ground. Pause. Raise your arms again above your head. Repeat.<br />
<strong>Calories burned: 15</strong><br />
<strong>At the gym:</strong> Grab a stability ball and balance on it with your stomach on top and your toes on the ground. Let your torso fall over the ball, and relax your arms by your sides. Starting with the head and upper back, slowly lift your spine until it's straight. <br />
<strong>Calories burned: 30</strong><br />
<br />
Cubicle-bound office workers should put this move on their to-do list. "People who work at a desk tend to hunch over," Fleming points out. "A strong lower back helps you maintain good posture and avoid back injuries." <br />
<img alt="In-and-Outs" class="right" height="186" src="http://www.goldsgym.com/healthy/newsletter/2011-05/images/workout-inouts.gif" width="231" /> <strong>5. In-and-Outs </strong><br />
<em>3 sets of 10 reps</em><br />
<strong>Anywhere:</strong> Sit on the front edge of a chair (without wheels). Place your hands along the sides of your body, holding the sides of the chair. Kick your legs straight out in front of you, toes flexed, and lean back in the chair as far as you can while keeping your back straight. Then simultaneously bring your knees and chest toward each other as close as you can. Return to starting point, and repeat. <br />
<strong>Calories burned: 30 </strong><br />
<strong>At the gym:</strong> Sitting on a bench, repeat exercise above. Stabilize your body by holding the sides of the bench. For an even better burn, remove your hands from the bench and cross your arms over your chest. <br />
<strong>Calories burned: 40</strong><br />
<br />
This move may seem tough at first, so Kimbrough advises beginners to start by keeping one leg on the floor and lifting the other knee up, then alternating. And last but not least, take your time when you do these. "Too many people try to rush it," she says. <br />
<img alt="workout-clock" class="right" height="227" src="http://www.goldsgym.com/healthy/newsletter/2011-05/images/workout-clock.gif" width="285" /> <strong>6. 3 o'clock to 9 o'clock</strong><br />
<em>3 sets of 15 reps on each side</em><br />
<strong>Anywhere:</strong> Tie a resistance band around a doorknob and close the door. Stand with your feet shoulder width apart and your body at a 90-degree angle from the door (start on your right or left side). Grab the band with both hands and hold it at shoulder height. Pivot on your feet to turn your body away from the door while pulling the band across your body. Switch sides. <br />
<strong>Calories burned: 20 </strong><br />
<strong>At the gym:</strong> Repeat the exercise while holding dumbbells.<br />
<strong>Calories burned: 30</strong><br />
<br />
"This works your obliques (the muscles on the side of your stomach) and shoulders, which are often overlooked," Fleming says. You can increase the intensity of the move by walking farther from the door to pull the resistance band tighter. <br />
<strong>7. Chest Press</strong><br />
<em>3 sets of 10 reps</em><br />
<strong>Anywhere:</strong> Lie on the ground with the resistance band behind your back. With elbows straight out from the shoulders, lift your hands straight into the air, then bring them together above your chest. Pause. Then lower hands back down. <br />
<strong>Calories burned: 10 </strong><br />
<strong>At the gym:</strong> Replace resistance band with dumbbells or a barbell and lie down on your back on a bench. <br />
<strong>Calories burned: 15</strong><br />
<br />
"If you want to increase the difficulty, just loop the band around your hand a few times to shorten it," Fleming explains. A daily dose of this exercise will help you perform better pushups or, for the yoga devotee, chaturanga dandasana. <br />
<strong>8. 10-Minute Walk</strong><br />
<em>2 sets</em><br />
<strong>Anywhere:</strong> Take a lunch stroll and a brisk evening walk to get an easy dose of burned calories. <br />
<strong>Calories burned: 75 </strong><br />
<strong>At the gym:</strong> Add a boost by walking on an inclined treadmill or walking with ankle weights. <br />
<strong>Calories burned: 90</strong><br />
<br />
"Buy a pedometer," Fleming suggests. Studies have shown that walking 10,000 steps per day can increase your metabolism, and Fleming has found that being able to check her daily count pushes her to walk more. "If I'm at 8,000 at the end of the day," she says, "sometimes I'll just walk around the block or stay on the treadmill until I hit that goal."<br />
<strong>9. Bent-Leg Step-Ups </strong><br />
<em>3 sets of 12 reps on each leg</em><br />
<strong>Anywhere:</strong> Stand in front of a step or chair. Put your left leg on the step in a bent position at all times. (Do not straighten leg.) Keep your right leg on the floor. While your left leg is still and bent, quickly raise your right leg and tap the ball of your foot on the step, then lower your foot to the floor. Switch legs and repeat. <br />
<strong>Calories burned: 30 </strong><br />
<strong>At the gym:</strong> Hold a dumbbell in each hand and repeat the exercise above. <br />
<strong>Calories burned: 40</strong><br />
<br />
"This move might seem familiar to people who use the stair machine, but the difference here is you have to keep the nonmoving leg at a bent position, and that really gets your quads working," Kimbrough explains. The burn in your quads will get your heart rate up and can push you through a late-afternoon energy slump. <br />
<strong>10. Wall Sits</strong><br />
<em>3 sets of 3 reps</em><br />
<strong>Anywhere:</strong> Place your back against the wall with your feet hip width apart. Slide down until your legs form a 90-degree angle. Make sure your knees are directly above your ankles and the back of your head is against the wall. Begin holding for 10 seconds, then increase your hold time when you can. <br />
<strong>Calories burned: 20 </strong><br />
<strong>At the gym:</strong> Place a stability ball between your back and the wall and repeat the exercise above. For an even better burn, add 10 dumbbell curls per wall sit. <br />
<strong>Calories burned: 30</strong><br />
<br />
"The great thing about this move is that all you need is a wall and a little time," Fleming says. "Do it while you wait for an appointment, or for the commuter train to pull in." People might look at you funny, but you will look better in the end.<br />
<em>Disclaimer: The calories burned in each of these fitness moves was calculated for a 150 pound person exercising at a moderate to vigorous level.</em> <br />
<br />
<div class="separator" style="clear: both; text-align: center;"></div>Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com1tag:blogger.com,1999:blog-1771561030257238261.post-20660993151835980762011-05-03T08:15:00.000-07:002011-05-03T08:28:55.323-07:00Getting inspiration from the most humbling and embarrassing situationLast weekend I was in LA shooting a wonderfully gorgeous wedding. One of the things I love most about <a href="http://www.tonyapeterson.com/">my job</a> is that I am always behind the camera, and in turn I never have to see pictures of my fat ass. One could say I am in a bit of denial. Well last week at the wedding the bride and groom requested a picture with the whole table we were sitting at. That meant me passing my camera to the wedding planner and taking my seat. Say cheese! The result is the most disgusting thing I have ever seen in my life. Huge is a gross understatement. I know some readers will think I should be talking like this. I honestly don't have a self esteem issue. Yes I don't look the way I want to, but I love myself. I am confident and brave enough to lay the issues on the table. I am fat. I need to change. This picture did more for me that anything else possible could. And of course I have to share it with you all. Like I said the the last few posts...I need to be accountable to other people. Enough is enough.<br /><br />Uggh. This is embarrassing.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/-Cyp2tPRVu0E/TcAeg8ZYtWI/AAAAAAAAAEA/6Vfq5nrCFqM/s1600/chubbygirls.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 267px;" src="http://2.bp.blogspot.com/-Cyp2tPRVu0E/TcAeg8ZYtWI/AAAAAAAAAEA/6Vfq5nrCFqM/s400/chubbygirls.jpg" alt="" id="BLOGGER_PHOTO_ID_5602511487766148450" border="0" /></a><br />Just for funsies...here is a picture of me 100 lbs lighter 10 years ago. Proving that I could be super hot. Thick still? Yes. But that just comes from being a Ballou. And I am fine with that.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-YScY5HSgzTk/TcAe79R-qJI/AAAAAAAAAEI/nuUxoNH1EF4/s1600/chubbgirlsbefore.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 281px;" src="http://4.bp.blogspot.com/-YScY5HSgzTk/TcAe79R-qJI/AAAAAAAAAEI/nuUxoNH1EF4/s400/chubbgirlsbefore.jpg" alt="" id="BLOGGER_PHOTO_ID_5602511951859984530" border="0" /></a><br />If that isn't motivation to go to the gym and eat better I don't think anything will. So I am off to the gym. Loves to all!<br /><br />xoxo<br />TonyaTonyahttp://www.blogger.com/profile/00052610172495479517noreply@blogger.com10tag:blogger.com,1999:blog-1771561030257238261.post-82426505002160152332011-04-28T12:28:00.000-07:002011-04-28T12:28:07.851-07:00Get Your Heart Pumpin’ - How to Assess Your Heart Rate<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" LatentStyleCount="156"> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style>
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<div class="MsoNormal"><span></span>Here is the first in a series by guest blogger Emily Fonnesbeck (our fab cousin). Let us know what you think!</div><div class="MsoNormal"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-8KgENHsxmM8/Tbm_TP8tVjI/AAAAAAAAAGo/dCv__sO9wrQ/s1600/woman-checking-heart-rate.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-8KgENHsxmM8/Tbm_TP8tVjI/AAAAAAAAAGo/dCv__sO9wrQ/s400/woman-checking-heart-rate.jpg" width="266" /></a></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">You’ve felt it haven’t you? You’re on the treadmill going as hard as you can, until finally you reach the point that you think your heart is going to just leap out of your chest, onto the treadmill, and go dashing off the back like some kind of cartoon character. Your heart waves goodbye with a little veiny arm, and you collapse. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Whew!</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">OK maybe a bit of an exaggeration, but you know what I’m talking about, right? It’s easy to get on the treadmill for a walk or run, but it’s a little harder to try and keep you heart in a place where you’re getting the best cardiovascular workout. The good news is, simple math and know-how can do the trick and keep your heart right in your chest where it belongs.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">For me, running is not something that comes naturally. I have trained for races, and while I am slow, I am relatively steady. I achieve my steadiness though wearing a heart rate monitor and by checking it often to make sure I don’t burn myself out in the beginning. The “overzealous burnout start” is a common malady that affects a lot of amateur exercisers. You get all pumped and ready to kill the workout and you do too much too fast and you’re worn out before you even get a steady burn.<span> </span>Studies have shown that people who take it easy in the beginning tend to lose more weight and develop cardiovascular fitness faster, as well as reduce the chance for injury. (Heyward 2006) This makes perfect sense when you read it, but when you’re working out, sensibility sometimes flies out the window.</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">So let’s get down to the nitty gritty: How do you estimate and achieve heart rate goals? My favorite, and one of the most reliable at-home methods is called the Karvonen Method (HRR). Here are the steps:</div><div class="ListParagraphCxSpFirst" style="margin-left: 0.75in; text-indent: -0.25in;"><br />
</div><div class="ListParagraphCxSpFirst" style="margin-left: 0.75in; text-indent: -0.25in;"><b><span><span>1.<span style="font: 7pt "Times New Roman";"> </span></span></span></b><b>Determine heart rate (HR) max.</b></div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in;">Your heart rate max is the maximum number of beats per minute that your heart can handle. Of course, this is only estimation, and everyone is different, but this is a pretty reliable way to find your max. You can estimate your HRmax through a simple equation:<span> </span>220-age= HRmax</div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.25in;"><br />
</div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.25in;"><b><span><span>2.<span style="font: 7pt "Times New Roman";"> </span></span></span></b><b>Determine your HRrest (or, resting heart rate)</b></div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in;">The best time to get your resting heart rate is when you first wake up in the morning, before you even step foot on the ground, and provided you didn’t just wake up abruptly. Using the 2-finger method, find your pulse on the carotid artery on your neck, or use your wrist, or whatever you like. Count how many beats there are in one minute. Do it every day for a few days and get an average. There! You have your HRrest.</div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.25in;"><br />
</div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.25in;"><b><span><span>3.<span style="font: 7pt "Times New Roman";"> </span></span></span></b><b>Decide on your desired intensity.</b></div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in;">This means that you need to decide how intense you want your workout to be. If you’re just starting out, it’s recommended you do 40%-60% of your max. If you’re in an intermediate level, you can add 5% gradually until you get to about 85%. This is over a long period of time, usually about four to eight months. </div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.25in;"><br />
</div><div class="ListParagraphCxSpMiddle" style="margin-left: 0.75in; text-indent: -0.25in;"><b><span><span>4.<span style="font: 7pt "Times New Roman";"> </span></span></span></b><b>Now the final equation:</b></div><div class="ListParagraphCxSpLast" style="margin-left: 0.75in;"><b>Target HR= [%intensity x (HRmax – HRrest)]+HRrest</b></div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Voila! Don’t freak out, it’s just math. </div><div class="MsoNormal"><br />
Once you find your target heart rate, you can either wear a heart rate monitor (which I recommend because it’s way easier) or you can pause and check yourself on the wrist or neck every once in a while throughout your workout. Take your pulse for at least 15 seconds and multiply by four, or do 30 seconds and multiply by two, yadda yadda yadda. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">As you practice, you’ll need to take your heart rate less because you will know how your body feels. Sometimes I like to write my target HR on a little card or on my hand so I have it at quick glance. Really, it seems like a pain in the rear, but knowing your target heart rate is the best way to achieve cardiovascular fitness through consistent heart rate training during exercise (say that five times fast).</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Happy training!</div>Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com2tag:blogger.com,1999:blog-1771561030257238261.post-19589795158189339692011-04-27T09:51:00.000-07:002011-04-27T09:51:15.173-07:00JazzerciseSo a couple weeks ago I <a href="http://chubbygirlsdiary.blogspot.com/2011/04/checkcheckcheckis-this-thing-on.html">wrote a post</a> about being more accountable on this blog. Well that didn't really happen. I guess I feel like if I don't do anything good I don't have anything to say. That is what is going to keep me fat. I need to feel motivated and accountable for my actions and this blog is a way to do it. So here goes...<br />
This morning I went to my very first <a href="http://jazzercise.com/index.htm">Jazzercise</a> class taught by my dear friend Tiesha. To say it was easy would be a straight up lie. It was challenging but really fun. The only downside was that I hurt my shin last week (funny story) and I couldn't hop as much as I wanted to. Now my shin is throbbing so on Friday I think I will have to do the modified steps. But the important thing is that I am doing something! When I came home I drank a tall glass of water and ate a bowl of the new <a href="http://www.specialk.com/cereals/oats-and-honey">Special K Oats and Honey</a> cereal with 1/4 c raspberries. It was delicious. I am off to a good start I think.<br />
I want to thank my dear Sister for being such an inspiration to me this week. She got her ass kicked my her new trainer and was encouraging me to do the same. I love her like a back alley hooker loves crack! (favorite quote ever!)<br />
<br />
xoxo,<br />
TonyaBrenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com1tag:blogger.com,1999:blog-1771561030257238261.post-59312691822649877222011-04-26T13:37:00.000-07:002011-04-26T13:42:22.472-07:00Doing more with less<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-dDCP27LWowM/Tbcs_JWiAeI/AAAAAAAAAGk/98zXlytVoBg/s1600/12510571_Ql7mizMJ_c.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-dDCP27LWowM/Tbcs_JWiAeI/AAAAAAAAAGk/98zXlytVoBg/s640/12510571_Ql7mizMJ_c.jpg" width="334" /></a></div>Working out sucks. I'm just putting that out there. I worked out with my new trainer Tom today and he kicked my chubby ass. That was the worst half hour of my life. My body aches, its a little jumpy, I have a blister that popped and is now rubbed raw, my hair is crunchy, and I'm tired. Sooo tired.<br />
<br />
And weirdly, I feel pretty good.<br />
<br />
I'm scheduled to work out with Tom twice a week and then fill in the rest of the week on my own. Good Lord, its hard. Its hard for me to imagine that I would come to like working out, but maybe it will happen. So after my lovely work out session and 17 minutes on the treadmill before hand, I was shaky and starving!<br />
<br />
I'm still struggling a little with the food thing. I've started using the food tracker on <a href="http://www.livestrong.com/">www.livestrong.com</a> to keep track of food and for Tom to help me see where I need to make some improvements. Having to be accountable for what you eat helps keep you honest because I know for me, if I eat a gallon of ice cream, I don't want anyone to know about it. Right? That's the fat girl talking right there.<br />
<br />
Because I'm a lazy mother this week I went to Chick-Fil-A for a sandwich and salad. Yes, I had mayo on my Chargrilled chicken sandwich and yes I had a smidgen of buttermilk Ranch dressing on my salad. But I resisted the urge to drown my salad and left off the croutons. And surprisingly, it was pretty good! I did fall to the mayo beast and had some on my sandwich (and it was lovely) but next time I'm going to try it with less and gradually get to the point where I get used to eating it with out any. <br />
<br />
What's been difficult for me is getting used to both halves of the weight loss equation:<br />
<br />
<div style="text-align: center;"><span style="font-size: x-large;">diet + exercise = skinny </span></div><br />
I grew up using butter and other bad fats as a staple, that's going to be hard for me to get used to not using that kind of stuff. Hard but not impossible. Today with my salad, I knew I hated Italian and vinaigrette and wouldn't eat the salad with that crap on it, so I carefully measured out a couple of tablespoons of the buttermilk Ranch dressing. My thought is that until I learn to eat it with out, less dressing is better. It was still satisfying and yummy and had a fraction of the bad stuff in it. Baby steps.<br />
<br />
I'm working out with Tom twice a week and then on my own the rest of the week. I won't lie, working with Tom is hard and I almost started crying today (true story, he looked a little freaked out). But it will get easier and I won't always feel so akward doing the exercises. Can't wait for that day.<br />
<br />
Keep busting fat's ass people, I'm proud of you!Brenda and Tonyahttp://www.blogger.com/profile/07140460913570562102noreply@blogger.com1