Looking back, moving forward

Looking back, 2014 was a huge year for me. I finally took control of my health and started moving (literally) in the right direction. I lost over 80lbs, gained countless relationships, and accomplished tasks I once thought impossible. Sure, I struggled... but I pushed through. Now that the new year is here it's time for those new challenges and resolutions. 2014 was probably the first time I was aware of my goals throughout the whole year and I truly attribute that to this blog and my few followers keeping me accountable. Even though I didn't accomplish all my goals within the year, giving up is no longer an option for me. I will acknowledge my accomplishments, move the goals I didn't reach in 2014 to the '2015' list, and add a few more for good measure. :-) Thank you all for your endless support and love.

Looking back: Accomplished in 2014

- ran a mile without stopping 1/16/14

- lost 50lbs 2/19/14

- I am no longer morbidly obese 2/24/14

- raced another 5k 4/12/14

- ran 5 miles without stopping 5/31/14

- lost 70lbs 7/11/14

-  Stopped shopping in the plus size department 8/10/14

- moved 365 miles in 2014 8/25/14 

Looking forward: 2015 goals 

- lose 85 lbs

- lose 100lbs 

- Reach 'potential' goal weight of 150 *121lb loss

- Hit my step goal continuously for 30 days in a row 

- Run a mile in under 10 minutes
- Race my first 10k 

- Race my first 1/2 marathon
- Complete Jillian Michaels 30 day shred 

- RUN 712 miles in 2015

- Complete a beachbody 'Piyo' program 

- Get out of the obese category

 - Get out of the overweight category

Again thank you so much for everything. I can't wait to see what 2015 has to offer. This is MY YEAR! 

"Enjoy the journey, fight for the finish" - Me

When coffee fell from heaven...

Some days it takes having too much of a bad thing for your body to finally let your brain know how bad it is for you. It's a well known secret by many of my friends that I struggle with sugar. I love it. It is probably one of the main reasons I gained so much weight in the first place. When I made the choice to have bariatric surgery I was told that there was a good chance my body wouldn't tolerate sugar anymore. After praying and praying for that it be the case it had seemed like my wish didn't come true. I seemed like I had a sleeve (my post surgical stomach) of steel that could tolerate whatever I put into it (as demonstrated by my last post where I ate tons of holiday treats). Today I learned otherwise. Sugar in a liquid form is the devil....

I have been enjoying my expensive coffee drinks quite frequently lately but I go for the sugar-free version. I did this to avoid the large amounts of calories that usually go along with these types of drinks. Well today when Micah and I went out for coffee I saw that the 'special' was an eggnog latte. Sounds amazing right!! Goodness that tasted like a piece of holiday heaven. However about 15 minutes after the cup was drained the nausea started to settle in.  I became dizzy, my heart started racing and I just felt sick sick sick. Turns out sugar in the liquid form moves through your system much faster which gave me minor case of dumping syndrome.

With all the talk about how artificial sugars are horrible for you I had been considering turning away from them. After today my body made it perfectly clear what it prefers.

Sugar-free for me!

How many calories?! Learning from my mistakes

I'm sure you've all be there at some point. You sit down to a nice meal and thoroughly enjoy the whole thing thinking you've made a healthy choice. A couple of hours later you finally get around logging your meal in MyFitnessPal and your jaw hits the floor. I ate WHAT?!? To be honest I've had this happen quite a few times lately. I now know better, but here are some 'healthy' foods that I will think twice about ordering again!

**I was planning on adding some sweet pics of these meals, but I wasn't able to go out and take them all myself and I'm pretty sure it's illegal to post the pics from google, so I apologize about the lack of images! Time to start busting out my DSL ! 

1. Jimmy John's #12 Beach club unwich

You're skipping the bread so this should be good right? This unwich actually contains 470 calories, 37.5 grams of fat, 90mg of cholesterol, and HALF your daily value of sodium!


2. Applebees green bean crispers (appetizer) 

Sure they're deep fried, but they're mostly green beans right? They can't be THAT bad!? To most peoples credit, you probably wouldn't eat the whole appetizer yourself, but would you guess that a plate of these crispers has 900 calories, 86 grams of fat, 65 carbs and 1550mg of sodium?! Yeah, it surprised me too! If you're planning on eating the whole plate, you're better off going to the mozzarella sticks! 

3. Caesar salad with grilled chicken (applebees) 

Can you tell I like applebees? There aren't many restaurant options up north so we tend to visit the same few frequently. I've always heard that Caesar dressing was a huge calorie tank but I figured it wouldn't be too bad of a choice. The chicken was even grilled and not fried ! Lone be hold it came out to 800 calories and 56 grams of fat. Don't automatically think your salads are safe! If you went for the pecan crusted chicken salad you would have found yourself 1340 calories in the hole for the day! 

4. Vitamin Water 

The description just sounds healthy! Most flavors carry 120 calories and 31 grams of sugar! the Vitamin water now has a 'zero' brand that is much better if you're craving a sweet drink with less calories. 

5. Apple cider

It's that time of year! Apple and pumpkin everything. I've never thought twice about getting cider before, but this year when I checked into it I found it to be around 117 calories and 27 grams of sugar for one cup. As someone who is trying to limit my sugar intake this seasonal favorite is going to turn into a very RARE treat. (aka stealing sips from my husband's glass)


Yep, I've made all the above choices but now it is so nice to know better :-) My weight loss has been SLOW lately but I'm trying to keep my head up and push through. Time to plan a workout for tonight and get motivated!

With love,
Sarah 

WIAW (What I ate Wednesday) #2

Hello!

I'm happy to share another WIAW with you! I've been doing better with the sugar which is great but it's still a work in progress :)

Breakfast: Mocha Frappe Protein Shake (totally reused last week's picture) However this week I did add some chia seeds -high protein, low carb, low sugar 

• One Cup Unsweetened Almond milk
• One Scoop Chocolate Unjury 
• One tablespoon instant coffee
• One tablespoon unsweetened coco powder 
• Half tablespoon chia seeds soaked overnight in one tablespoon water 
• Three ice cubes 

Lunch: Leftover grilled chicken panini & homemade potato chips from last night's date & green beans from my garden! -high protein, fresh home-grown veggies, probably too many carbs

Dinner: Taco salad with lettuce from the garden & skinnytaste zucchini tots - I ate about 1/2 of what's pictured 

In the salad:

• 3 cups romaine lettuce
• one ounce shredded cheese
• one tablespoon salsa
• 1/4 cup ground beef with taco seasoning 

Dessert: Leftover fruit and yogurt smoothie turned into a popsicle (so tasty!)

Hope you all are having a great week! My 5-mile race went excellent :-) more details to come! 

WIAW (What I ate Wednesday) #1

Hello All!

I've been asked by a few people to share my food logs, and while I think what you eat is a very personal thing I know that I benefited when other people have shared theirs with me. Not only did they give me some great healthy meal  ideas, but I was encouraged by their honesty and willingness to put that out there. Since one of my goals this month is track my food intake honestly and accurately, I figured I would start sharing my WIAW or 'What I ate Wednesday'. Heck, at least it will help motivate me to make better choices on Wednesday's right? :-)

I would like everybody to keep in mind that I am a bariatric surgery patient, and that my diet is under constant doctor supervision. Remember to talk to your doctor before making any major changes in your diet. Even among bariatric patients there is a ton of variance over the amount of food we are able to eat. Instead of including the calorie/macro information for my WIAW, I be making comments on why or why not it was a good food choice (Example: High protein, low sugar, etc...) If you are interested in my specific calorie or other diet restrictions please feel free to private message me over on my facebook page, or follow me on myfitnesspal

Breakfast: Mocha Frappe Protein Shake  - high protein, low carb, low sugar 

• One Cup Unsweetened Almond milk
• One Scoop Chocolate Unjury 
• One tablespoon instant coffee
• One tablespoon unsweetened coco powder 
• Three ice cubes 

Morning Snack: 1/2 serving Fiber One Chocolate Cereal - low sugar, high fiber

Lunch: Mix the tasty things together: Fresh fruit, high protein, high fiber

• One serving Fiber One cereal
• One serving Fage 0% plain greek yogurt sweetened with one squirt liquid stevia
• 1/2 cup local strawberries 

Dinner: So yummy  - Low carb, high protein, fresh veggies 

• Salad with feta cheese, grape tomatoes, lettuce from my garden and low cal dressing
• Hillshire Farm - Rotisserie Seasoned Chicken Breast, 2 oz.
• One garlic herb Laughing Cow cheese wedge

Dessert: One serving Praline Pumpkin Seeds - Higher fat, higher sugar, difficult to only eat one serving

Evening Snack(s): Wasabi peas and Quest Bar
Peas - fulfilled crunchy snack craving, higher carb
Quest - fulfilled sweet tooth, high protein, high fiber, low carb, high calories for a snack

Well I hope you enjoyed my first WIAW :)

What are you thoughts? Would you prefer to see specific macro information or does putting this this way help to avoid the comparison game/over analyzing? I just want to encourage people to make food choices based on what is good for their bodies instead of pure calorie intake. I'm open for suggestions :)

with love,
Sarah

July food and fitness goals

Hello! It's so hard to believe that it's July already! I'm loving the 60 and 70 degree weather that we've been having lately :) This has to be the most comfortable summer I've ever experienced! July also marks the 1/2 way point for our 2014 New Years resolution goals. I recently updated mine here, and am proud to say I have completed about 37% of my goals. I consider this a victory because I don't think I've met ANY resolutions in the past.

Here are my food and fitness goals that I hope to accomplish this July

Food:

1. Track all my food intake honestly and accurately! This month I have started to slack with my food logs. Tracking is really important for me not only so I can see what is and isn't working, but so I can share the information with my nutritionist as well. No more 'accidentally' forgetting to track those late night treats or my grazing snacks during the day. Those calories add up! If anybody is interested in friending me on MyFitnessPal my username is skuiper317  

2. Continue to experiment with lower carb intake. So far I have been able to cut back on my carbs slightly, but they are still heavy in my diet. This month I am going to experiment a lot more with low carb options and continue to listen to my body. I plan on putting my new spiralizer to good use! 

3. Be mindful of portion sizes. For a gastric sleeve patient I have a much larger capacity than most. In some instances I find that I can eat almost double of other sleevers. (yes I'm guilty of the comparison game) I tend to get really stressed out about this and worried that I messed up my tiny tummy. This month instead of focusing on how much I CAN eat, I am going to focus on how much I NEED to eat. I don't need to leave every meal feeling super full. 

4. Find at least one healthy meal that my husband enjoys enough to eat regularly. I'm married to a super picky eater who is NOT a fan of salads or vegetables. He is no where near overweight and while he is supportive of me eating healthier, it has been difficult to find healthy meals we both can enjoy together. Traditionally, he does most of the cooking, but this month I hope to do a lot more in attempt to find healthy meals for the both of us! 

Fitness:

1. Run 3 days a week. I've been slacking on my running lately but I have a 5-mile race coming up! Time to continue with my Couch-to-10K program! 

2. Attend a bootcamp class. I purchased a punch-card for this class early this summer but have yet to attend one. Time to get my butt out of bed super early and get a great workout!

3. 10,000 steps a day! I track my steps on my Garmin Vivofit. 

4. Plan my workouts, put them in my calender, and do them! I love planning :-) time to treat my workouts as appointments and become more consistent! 

Also, I have made a Facebook page dedicated to this blog! Please feel free to stop by, check it out and give it a 'like'. On Facebook I'm a lot better at updating about my day-to-day journey and I also share a lot of great things from other sources such as recipes and motivation :)

https://www.facebook.com/projecthealthandfitnessblog 

What are your short term food and fitness goals? 

With love,

Sarah 

Recognizing a problem

To be honest for the last week or so I've been struggling. I've stayed pretty consistent with my exercise, but my eating had gotten out of control. I was CONSTANTLY craving more food and even though  I wasn't hungry my head told me to have more. My will power also seemed to be lacking. Another thing that got me really discouraged is that I had gotten really close to breaking out of the 200's only to climb back up again. In my mind 200 seemed like a huge barrier and I started seriously doubting my ability to break through it.
I reached out to my FB support group and got some wonderful advice. They told me to take a serious and honest look at my food logs. It didn't take me long to recognize the problem.

Carbs. Unlike most bariatric patents I have never really jumped on the low-carb bandwagon. Following the advice of my nutritionist, I just focused on having balanced meals and avoiding the processed and 'white' carbs. She told me that if I focused on my protein and veggies I shouldn't need to restrict that carbs that much. I completely agree with her balanced eating program, but when looking at my food diary I noticed that I had moved away from those 'good' carbs a lot more than I should, and the result was never good. When I ate these refined carbohydrates and sugar it was always more than one serving. In addition to that the trend for the day was even more carbs! I have come to realize that for me personally, eating carbs means craving carbs.

So now what? I have decided that it is time to start carb counting, at least for a few weeks. I haven't decided on a number yet besides 'considerably' lower. I'm going to try to do this by adjusting things slowly, paying attention to my energy levels and cravings, and hoping my body will tell me where I need to be. Many of my other friends who do eat lower carb report less cravings and better weight loss which sounds amazing to me right about now. I can tell you I am looking forward to KILLING that 200lb wall! I'll for sure be checking in and reporting how this diet change is going for me.

I leave you with this bit of motivation that has truly helped me get through the last few days.

God Bless!

When life isn't in your favor

When I am at home I have the ability to be in complete control of what I eat. As a control freak I thrive in my own environment. I can plan out all my meals, weigh and measure all my portions, and know that I am doing exactly what I am supposed to be doing. The reality of the situation is that I can't always be at home and there will be times where I am put into a situation where the world isn't about me and my weight loss journey.

This week I found myself in one of those situations. I went out to a camp for a few days to serve as the waterfront director for a local school. It was a BEAUTIFUL location and I welcomed the opportunity to get out of town for a few days. I honestly had a great time; everyone stayed safe the the kids really had a lot of fun.

What I did not prepare for when I was out at camp was the food choices. There was one lady in the kitchen that was responsible for cooking for about 75 people, so as you can imagine we weren't given many (if any) alternative options. Our meals consisted of things like hot-dogs, french fries, french toast, sausage smothered with grease... almost no healthy options. There were a few meals where they did put out some celery and carrots, but for the most part I was struggling. On top of the meals they had a ton of cookies and candies that they served as snacks, and of course what's camp without s'mores! They even had a special cabinet of 'goodies' for the counselors and staff. I have a major sugar addiction and at home I am able to fight it some by keeping 'treats' out of the house, but at camp.... things didn't go so well on that front. To make matters worse I didn't have service on my phone so I couldn't even use MyFitnessPal app to see how bad things actually were.

I think was surprised me the most was how my body felt. Even though I was eating more than I had in months, I was constantly hungry. My energy levels were super low, so even when I tried to get moving and do some light exercise the motivation dwindled quickly. I stopped craving my yogurt and protein shakes while my mind turned toward that next cookie or candy bar. Bluntly, I felt like s***. I have can't believe I used to live like that all the time with that much sugar in my body. It was truly a wake up call and a great reinforcement that I am moving in the right direction with my health.

At camp, life was not in my favor. It wasn't the ideal environment that I had set up for myself at home and I struggled. I gained weight, felt like crap, and I've moved on. It's time to put all of that behind me and continue with my journey towards health and fitness.

So what have I learned from this whole experience? First of all I need to think ahead. I need to remember that most places I go will not be set up for WLS patients. I had the ability to pack and bring food from home if I would have thought about it. Also reflecting back I realized that exercise was always an option. No matter where you are all you have to do is keep moving. I am confident that next time adventure strikes I will be prepared with better food and exercise options. :-)

NSV (non-scale victory) of the week: I now fit in my husbands jacket!

I hope all of you are doing well! Enjoy your memorial day weekend!

Fighting the Chocolate Attack

My mind is screaming for anything and everything chocolate today! Instead of depriving myself I decided to indulge in a healthier way. My hope is that by doing this I can prevent a binge later (what would usually happen). I'm allowing myself two things. First these skinny cow dreamy clusters. They are delicious and truly hit the spot when the craving hits.

And then to prevent myself from grabbing two of these I am making one of my super chocolate protein shakes. At least this way I get some nutrition in and can call it lunch!

This shake is made with dark chocolate almond milk, Unjury chocolate splendor protein powder, and one serving PB2. I also added some frozen banana slices to thicken it up and make sure there was no room for anything else afterwards!

The end result was a lunch that crushed my chocolate cravings with 420 calories, and 27 grams of protein. Sure beats demolishing my husbands stash of icecream and oreos and feeling hungry and crappy in a few hours.

Question: What do you do when the craving hits?

Husband approved turkey BBQs with Sargento Cheese!

Hello!

I've been super busy finishing up my student teaching so I haven't gotten around to blogging much lately. Looking forward to summer and having more (too much?) time to relax and get my act together! Today I am excited to share with you a recipe that my little family just loves! The best part is that it can be sleeve (tiny tummy) friendly as well.

I've been experimenting with turkey in my cooking a lot lately because of the lower fat content but so far have had little luck impressing my picky husband. I've even tried to 'sneak it in' but he can always tell. When I finally found something that he actually enjoyed, I was ecstatic!

I based this recipe off of the Sargento Cheese website found here. I actually received some Sargento Ultra Thin cheese slices complimentary of Influenster to test and review.  If you haven't heard of Influenster I'd highly encourage you to check it out! It's a pretty sweet website where you can review the latest products. Sometimes you may even qualify for a Voxbox, which is when they send you free samples of the latest products to review. Well anyway, I received my Sargento Cheese slices in a Voxbox and I just LOVE them! They are all less than 40 calories a slice, and the thickness is perfect for my ham and cheese roll-ups. :-)

So, where were we? Ah, Turkey BBQs! 

Ingredients

1 lb ground turkey breast

3/4 cup BBQ Sauce

1/2 diced red onion

Sargento Ultra Thin Cheese slices 

Directions 

Cook turkey until no longer pink, Add onion and BBQ Sauce and simmer 3-4 minutes or until heated through, Place on bun and top with cheese, Serve warm 

The nutrition facts can vary a ton based on the type of BBQ sauce and bun you use, but mine turned out to be around 300 calories and 31 grams of protein! Enjoy!

P.S - If you are interested in joining influenster I have plenty of invites left, so all you have to do is ask and I can get you set up :) 

For those days when you just NEED something chocolate!

Lately I've been on an overnight oats craze and love messing around with many different recipes. The other day I had one of those days where all I wanted was chocolate, so I started experimenting and the results were delicious! With 33 grams of protein this will also leave you full enough to keep you away from all other forms of chocolate for the next few hours. The nutrition facts aren't the best out there, but as a meal replacement (or two!) this sure beats munching on candy bars! :-) Enjoy!

Double Chocolate Peanut Butter Overnight Oats

*I ate mine too quickly to even thing about snapping a picture, but the results looked somewhat like this!

Ingredients

1/2 cup dark chocolate almond milk

1/2 cup old fashioned oats 

1 scoop chocolate whey protein (I prefer Unjury) 

1 tbsp chia seeds

2 tbsp chocolate PB2 

Directions

Put all the ingredients in a covered Tupperware container. Shake thoroughly and refrigerate overnight or at least 2 hours.

Per one bowl: 399cals, 51carbs, 33g protein, 9g fat, 16g sugar 

A bariatric pill case

Since starting this whole process I have been instructed to take a whole plethora vitamin and nutrient supplements. It makes sense, because the less food that you take in, the less nutrients. So far my blood work has turned out great so I know that my program is working! Here is a glimpse into what I have have been taking on a daily basis. Please keep in mind that my program is personalized for me, and that you shouldn't add or subtract anything without first consulting your doctor. :-) 

Celebrate Complete Chewable Multivitamin + Iron (twice daily) 

Calcium Citrate + D3  or Calcet Creamy Bites (twice daily but not at the same time as the multi)

D3 (once daily) 

Biotin (once daily)

Prilosec (twice daily for the prevention of ulcers)

B12 (for the first 3 months after surgery - discontinued based on blood tests) 

 

 I will get another set of blood work done at my 6 month appointment to see if all my levels are still holding where they need to be. I also try to be very intentional about making sure I am making good food choices with lots of nutrition. :-)

Nothing much else to report, but I am thoroughly enjoying my spring break! Have a great day everybody :-) God Bless! 

Month 3 updates: Blood tests and a new diet!

I'd like to start by saying re-commitment week was a real success! The biggest thing that I got out of this week was consistent exercise. I am really starting to enjoy my time at the gym and have started to fall into a semi-consistent routine. Though I didn't quite reach my 300 minute goal I think that it will be a great number to keep striving for! My weight loss had been stalling for a while but it is amazing how much getting back on track with your plan can get that scale moving again! I also recently had my 3 month check-up with the doctor and nutritionist! Here are the updates!

Weight Update:
I'm down about 54lbs from my highest weight and have put some distance between me and that morbidly obese category. I'm continuing to feel great. I am over half way to 100 and about 44% of the way to my (potential) ultimate goal weight of 150. At this point I'm shooting for around 10lbs a month and have started dreaming of Onederland!

Nutrition Update:
As part of my 3 month appointment I got some blood work done. They checked things like my cholesterol, iron, vitamin levels, and glucose. This was to check how I have been doing with my nutrition and to see if my vitamin supplements need to be adjusted. My doc told me that it is pretty typical to see deficiencies in B12, Vitamin D, and Iron so he was more than pleased when my results showed everything in the normal levels! My B12 was actually creeping into the above normal category. Long story short, I'm doing well with my nutrition!

My diet was also advanced to my 'lifelong' diet. This means I can pretty much eat anything now but I am expected to make smart choices. The additions of breads and pastas back into my diet has sure been a welcome change!

Fitness Update:
Since the start of student teaching I have been struggling a lot more with getting to the gym. I've been averaging around 2-3x a week but would like to get that up to around 5x. I have been continuing with my zombies C25K program and have just started week 4. This week included a 15 minute run and I was able to complete the whole segment without walking! I also am able to do some strength training once a week and am really starting to feel myself getting stronger! Looking forward to finding a 5K race to sign up for and getting back into the pool!

God Bless!

Getting back on track

I have to admit I have been struggling lately with sticking to my program. Many people after weight loss surgery acquire a strong intolerance/aversion to high sugar foods. This was something that I had actually hoped to get because sweets have always been a huge struggle for me. Up until last week I hadn't really tested my limits with sweets because I had been doing so well at following my prescribed diet. Well last Wednesday night advertising finally got to me and I just had to try McDonald's chocolate covered strawberry frappe. I didn't check any nutrition facts because I thought after 3 months I deserved a treat.

So I drank ALL 570 calories of process sugar, fat, and chemicals...

It was wonderful. My body did feel crappy for about 10 minutes (At this point I hadn't allowed myself ANY added sugar) but I quickly faded into my blissful sugar high. No aversions, no nausea, and now I was sucked back in. Those 79 grams of sugar are still affecting me. I basically feel like I've fallen off the wagon. I am now having a much harder time staying on my diet, and have continued to indulge on a few sweets such as chocolate covered pretzels and some puppy chow. My cravings for unhealthy foods are back in full force and it's not just sweets. I literally will KILL for carbs! I have also noticed a change in my mood and energy now that my food choices haven't been the best. I haven't been killing it in gym as much as I should, and even my water consumption has decreased. Welp, it's time for me to commit to getting back on track. Monday is my 're-commitment' day! Here are the specific goals and benchmarks that I am going to commit to for next week! 

1. 2 days liquid diet, 3 days soft food diet, last two days on my current diet
2. Take ALL my vitamin supplements each day
3. 300 minutes of exercise
4. Hit 64 oz of fluid each day
5. No added sugar! 
6. No weighing myself until the end of the week (This is going to be HARD!) 
7. At lease 70g protein everyday! 

I plan to check in daily for one week to keep myself accountable! The hope is that after this week I will re-establish my good habits and get back on track toward health and fitness! With that, I have a few victories to share. 

NSV: I am no longer morbidly obese! This is HUGE for me!  I now also fit into some pants from high-school :-D 

SV: I have hit 50lbs lost! Half way to 100!

God Bless! 

WLS Friendly Flatbread Pizza

Pizza. What a wonderful food! I mean seriously, who doesn't like pizza! Since the beginning of my diet starting in early November this food had been torturous to me. It is often a go to food for any college hangout so I found myself in many situations where I had to practice some serious self-control. No matter how many times I tried I just couldn't justify the 19 grams of fat for one slice. (Like I'd only eat one slice...) Worried that this beloved food may be out of my diet forever, I was very intrigued when someone posted in a FB group about a skinny 'flatbread pizza' that was safe for WLS (weight loss surgery) post-ops. I experimented around the other day and was able to come up with something super delish and simple! The best part is that it only takes 14 minutes to make and contains a whopping 22 grams of protein!

WLS Friendly Flatbread Pizza 

Ingredients

1 flatbread - I used flatout multi-grain w/flax

1 TBS olive oil

1/4 cup mozzarella cheese

Turkey pepperoni

4 TBS natural pizza sauce


Directions

Preheat oven to 350 degrees F

Brush flatbread with olive oil and place directly on the oven rack for 7 minutes. At this point the flatbread gets crispy. Top with pizza sauce, cheese and pepperoni and place back in the oven for another 7 minutes. Enjoy!

Per one pizza: 239cals, 13carbs, 22g protein,13g fat, 3g sugar 

Week 6 updates

Weight Update:
I went to the doctor's Wednesday for my 6 week check-up. Apparently they couldn't be happier with my progress! I'm about 35lbs down from my high weight and am feeling great. I have more energy and my joints are feeling better. Also I am now cleared to workout as much and as hard as I want. As excited as I am to get back in the pool I'm still feeling pretty self-conscious about getting in a bathing suit (if it even fits!)

Nutrition Update:
My appointment with my nutritionist went great as well! She is such an amazing woman and I honestly love meeting with her. She is SO supportive and is really invested in her patients. Since I have been doing so well she has advanced my diet early! The stage 3 diet which I have been on for the last few weeks has consisted of foods that are soft enough to be squished with a fork. It also included a minimal amount of crackers and toast. When I told her that I hadn't had any problems and that I felt like I was eating too many crackers (what my husband now calls the world's longest lasting box of wheat thins) she asked me if I felt like I was ready to  semi-advance to stage 4! The stage 4 diet is what is considered to be the 'life-long' bariatric diet. On it you can basically test any food, but need to make smart choices and stay away from things with super high fat and sugar. I'm not completely on this stage yet because she wants me to stay away from pasta, bread, and other starchy carbohydrates, but it means I can have raw fruits, veggies, and nuts! I have to be careful how many veggies I eat though because if I filled my tummy with them all day I would never meet my protein goals. The order of importance goes hydration first (64oz), protein (75-80g), then everything else. I am still struggling a bit with my hydration goals but it has been much easier to hit my protein now that I am off the all liquid diet.

Fitness Update:
I have started another couch to 5K program! I actually ran my first 5k last fall but it was a mixture of pride and disappointment. I was able to run the whole thing but was so far behind that they started taking the signs down before I finished. I am really looking forward to doing another 5k with less weight on my body and more consistent training before hand! I have already found a race in April that I would like to sign up for. Maybe I can convince my husband to run too?! I have been tracking all my running on http://www.dailymile.com . If anybody else uses this site I would love to friend you!

On top of the C25K program I have started to do some light weights and have signed up for a 'core and more' fitness class. The class seems pretty intimidating, but I really think I can learn a lot. I can figure out my arms and legs but the core is still a mystery to me. Also, with my history of back problems I feel like my body can really benefit from it! I have read countless articles about how important weight training can be with weight loss. This could have been one of the main things I was missing in all my past attempts! Not only can lean muscle mass help you burn more calories just sitting around, but it could help fill in any potential lose skin that can result from dramatic weight loss. (I'm terrified of lose skin!) Plus, strong is the new sexy right? ;-)

God Bless!

Crustless Pumpkin Pie!

After missing out on the 'traditional' Thanksgiving dinner this year I started to become pretty nostalgic over my beloved pumpkin pie. I soon started on the lookout for a health friendly version. I was so excited when I stumbled upon this recipe. This pie is crust-less and sugar free, yet still tastes delicious! Enjoy :)

Crustless, Sugar Free, Pumpkin Pie

1 (15oz) Can pumpkin puree

1 (12oz) Can evaporated Skim milk

3/4 Cup egg white

3 Teaspoons pumpkin pie spice

1 Teaspoon Vanilla 

2/3 Cup Splenda Granular 

Pam Cooking Spray 

Preheat oven to 400 degrees F

Combine all ingredients. Spray 9" pie plate with Pam. Pour mixture into pie plate. Bake at 400 for 15 minutes. Reduce heat to 325F and continue baking for an additional 45 minutes or until knife comes out clean. Slice into 8 pieces 

Per One Slice: Cal 62.3, Carb 8.9g, Fat 0.2g, Protein 6.2g

Recipe From www.food.com 

100 reasons to lose a 100!

I dream of the day when I can say that I've lose 100 lbs! Here are my 100 reasons why! (in no particular order)

1. To fit into those college desks and not have a huge red mark where my stomach was being squished
2. To be able to cross my legs
3. To like my reflection
4. To be able to tie my shoes without holding my breath
5. To have less aches and pains than an 70 year old man
6. cuter bras :)
7. To cure my sleep apnea
8. To fit on the playground swings
9. To keep up with my husband biking
10. To kayak at pictured rocks without being afraid of sinking the kayak
11. To be able to run around and play with my nieces and nephew without getting tired
12. To no shop in the plus size section.
13. To not break anymore zippers!
14. To avoid chaffing my thighs
15. So people will notice who I really am
16. To avoid other health problems from being overweight
17. To not be a slave to food
18. So I will no longer be the girl with 'the pretty face'
19. To be able to go jogging with friends
20. To be able to wear cute sandals and flip-flops all day long without severe foot pain
21. So I can paint my toenails
22. To wrap a normal size towel all the way around myself
23. Not having to hide from having my picture taken
24. So I can feel comfortable in a swimsuit
25. Cuter undies
26. To be healthy enough to have healthy children
27. Ride a bike more comfortably
28. So I can be fit enough to backpack on Isle Royal
29. To be able to reach for things or raise my hand without my belly showing
30. Lingerie: I want some
31. So I can be a healthy example to my family and friends
32. To not be squished by those bathroom stall doors that go in instead of out
33. To feel fit
34. To feel better about myself
35. To be able to have a conversation while walking up stairs
36. To enjoy the beach without a second thought
37.  To be able to run period
38. So my back doesn't hurt so much
39. To not get stares when going to the gym
40. To have a cheaper food budget
41. To believe it when others tell me I look good
42. To be able to borrow/lend clothes to friends
43. To be able to wear knee high boots
44. To be able to do yoga
45. To feel sexy
46. To never again watch biggest loser and see contestants with a starting weight lower than mine
47. To not wear out the thigh area of my jeans before anything else
48. For people not to be embarrassed to gift me clothes and ask what size I am
49. To sit on the floor without my legs and feet falling asleep
50. To be able to complete a workout program such as the Jillian Michaels 30 day shred
51. To gracefully wear high heels
52. To have more confidence
53. To have people believe me when I tell them I'm a swimmer
54. To be asked to play pick-up games like ultimate Frisbee or
55. No more muffin-top!
56. To do the sleeping bear dunes hike
57. Smaller boobs
58. To crave healthy foods
59. To be proud of a physical accomplishment
60. To be able to find cute skirts
61. To be able to tell that I have muscles
62. To be more outgoing
63. To be a success story
64. To have arms that don't wave themselves
65. To not have parents question if i'm worthy of being a swim coach because I 'obviously don't work out'
66. To be about to have that once in a while 'treat' and not feel horribly guilty afterwards
67. To dance in public without becoming a hot mess
68. To be less moody
69. To swing at the playground
70. Skinny jeans
71. To comfortably ride in an airplane
72. To be able to sit on my husbands lap
73. To fit into a booth at any restaurant
74. So I can have a cute baby bump
75. To not turn BRIGHT red after exercise
76. To be able to jump higher than 2 inches
77. To not have to worry about the weight limits of things
78. No more fat jokes
79. To at least be able to train for a 1/2 marathon
80. Sleeveless tops
81. To get up gracefully from sitting on the floor
82. To be able to get close to the sink without getting a wet belly
83. To be strong
84. To be comfy in movie theater seats
85. To feel comfortable joining a fitness class
86. To have enough energy to keep a clean house
87. To look in a full length mirror... on purpose
88. For a little black dress
89. To be able to snuggle on the couch with the hubby and both fit!
90. Thinner face
91. To not have people checking your grocery cart
92. To make a better professional impression
93. Better posture
94. Sundresses
95. To no longer be continuously thinking about food!
96. Bye bye fat clothes. HELLO SHOPPING SPREE!
97. To prove to myself that I can do it
98. So I'm no longer afraid of breaking chairs
99. To live longer
100. So I don't have any more excuses

Why I have decided to go though with bariatric surgery

I am going to start of by saying I am terrified to blog about this. Bariatric surgery can be a very sensitive topic, especially around fitness blogs. So many of you have chosen to go through your journey a different way, and surgery has a huge stigma of being the 'easy way out'. I'm going to start by explaining why this surgery is just another tool, and not an easy solution to a tough problem.

First of all, I'd like to explain that this idea was actually proposed to me by my primary care physician. I had no idea that I would be a candidate for bariatric surgery. I used to watch a lot of discovery health, and they always featured people well over 500lbs having the surgery. So when my doctor suggested it as an option, I was intrigued.

To even be considered for surgery I had to have 6 months of documented weight loss attempts with my PCP. After this, I had to go to an information session, a preliminary visit with the surgeon (a 2 hour drive one way), multiple blood tests, and EKG, and a psych evaluation. After all those things were cleared, I had 3 more appointments with the doctor and a nutritionist (another 12 hours of driving) and then I was stuck waiting for my insurance pre-authorization. The nutritionist right away started my on B12, vitamin D, and iron, in addition to my daily multivitamin. I was also placed on a 1200 calorie limit and asked to consume 100-135 grams of protein a day. I don't know if any of you guys have tried it, but consuming that much protein on that few calories is VERY difficult. I continued this while still waiting to see if insurance would cover the cost of the operation.

This surgery is in no way easy. It took so much courage for me to admit that I had a problem and couldn't do this on my own. I needed help. I have over 12 years of failed weight loss attempts, each one eventually ending in gaining all the weight back, and plus some. For me, because of genetics and metabolic reasons, by itself simple willpower, discipline and exercise just weren't enough. I wanted more than anything to lose weight and be healthy, but no matter how hard I tried I always seemed to end in failure, and subsequently, depression. Because of my years of obesity and over eating, my appetite regulators simply don't work the way they are supposed to. I know that I will be looked down upon, and I know that a lot of people won't agree with my decision, but I need another tool to be successful. I need help.

That's all this surgery is, a tool. 90% of the effort will be on my part. Plenty of people that have this procedure done gain all the weight back by making poor health choices and not being active. It is in no way a solution. I am devoting myself to a lifelong journey.  I am devoting myself to weeks of all liquid diets, exercising many times a week, and a lifetime of taking vitamin and mineral supplements. This is not something that will end when I reach my goals. If I default back to my old habits this will all be for nothing. This is for life. Do I think it's worth it? Absolutely, and let me tell you why.

I am 22 years old, and am in constant pain. Often when I try to keep up with friends or try a new activity, my back goes into horrible spasms, and I can barely move for days. Even when I am able to be active, my body doesn't respond the way I would like it too. Last summer I ran a 5K, and I also spent many years on a swim team. The whole time, I still consistently gained weight. I live in one of the most beautiful locations and I love to hike, bike and swim. The only problem is I end up alone. I can't keep up with the others, so they end up waiting for me and not having as much fun as they would like. This again leads to more depression from burdening my friends, and I start to opt to stay at home while they all go out and enjoy the things I love. Secondly, I want a family. I want to be the best wife and mother that I can be. I am in married to the love of my life and can't wait until the day we can have children. (after school of course! ) But honestly, I am not in a position where I can justify bringing another human into this world. I have morbid obesity. I would not be able to play and care for them in a way that they deserve. I have nightmares of having one of my children walk toward oncoming traffic, and me not being able to get there fast enough to save them.

Lastly, I want to do this for me.  I deserve a chance to live my dreams. I deserve a chance to not be judged by uninformed people about my character and lack of self-control. I deserve a chance for equal job opportunity advancement. I deserve a second chance at life.

I have made this decision, and it was not an easy one. But I am at the point of my life now where I don't want to waste another moment, and I need support. Please feel free to ask any questions. I plan to continue blogging about this journey and experiences. Wish me luck!

Week one of classes

 Well honestly things haven't been going as well as I had hoped they would. I haven't been able to figure out a regular workout schedule. This has led me to not getting much exercise at all. At least I live off campus and walk to school each day. I live a little less then a mile away so at least I get some walking in. I have a goal of running 365 miles this year but I am not going to count my walk to school in that. I will count some walking but only if it it is part of a running workout. So, day 18 into the year and I have 0 miles done.. oops. It's time to get going on that! A one mile a day average should be doable. What I think will help a lot is if I can find a spot to put exercise in my schedule. I am a huge planner and am extremely reliant on a schedule in order to be productive. I think that if I see exercise on my calender I will see it more as something that has to get done before I move on to the next thing.

Another thing that has been a huge struggle for me is my diet. Being a college kid I am basically broke and have no time. This is the worst combination for eating healthy! I have found myself shopping for foods that are quick and easy like a frozen pizza. I know this food is horrible for me and full of nasty chemicals. When I was watching biggest loser the other day they were saying how your diet is truly 1/2 the battle toward losing weight. no wonder I have trouble! I think that maybe I need to get a healthy cook book or something like that. That will help me with more healthy recipe ideas but I still struggle with finding time to cook proper meals and finding cheap healthy food. Does anybody have any advice or suggestions?


I recently joined a broomball team at my school in hopes it would be a fun form of exercise. I had never played before and I was super nervous! For those of you who don't know broomball is played almost exactly like hockey but you don't wear skates and you use brooms instead of hockey sticks. It is still played on an ice rink though!  Here is a picture of how it is played

I played my first game last night and even though I was only on the ice for about 10 minutes I am very sore. This is probably a result of falling so much. Even though I sucked pretty bad and we lost our game horribly I still had a lot of fun and am looking forward to the next game! I defiantly got a workout too :) The most difficult thing for me was getting out of the rink. Time to do some push ups and practice my jumping :)

Though this first week has been tough I know that I can't get discouraged. The path to health and fitness is not an easy one and I am learning that very quickly. I just need to take it one day at a time and not give up. I am so grateful for all the support I am getting :)