Keeping It Off -- Healthy Eating And The Movies

Yesterday I surprised my husband with an evening out at the movies.  Planning for this is essential.  Anyone who has been on a diet or who is watching their weight knows full well that the movie theatre is a dieter's trap and delight at the same time.  From the moment you enter the theatre the smells are apparently there to lure you to the concession stand. 

The first aromas of popcorn and butter, the wafts of those boxes of chocolate Milk Duds or M&Ms sitting next to you once you are seated are hard to resist.  Being prepared for this is key to your success.  Here are some things to consider on your next trip to the movie theatre:

Popcorn

A large tub of popcorn can contain 1200 calories.  If you are on a calorie counting diet and you can have 1450-1600 calories a day this is an enormous non-nutritional day and a huge chunk out of your plan.  The sodium content is even high coming in at 1000 grams!  Salt was something that caused bloating for me. 

Popcorn Healthified!

The best way to eat popcorn is to pop your own at home.  I pop a 100 calorie bag of microwave popcorn, spray it with a fat free butter spray and pour about a 1/2 teaspoon of my favorite seasoning on top of that.  You can find popcorn seasoning where the popcorn aisle is in your grocery store.  I've also used parmesan cheese as well and you can use Mrs. Dash or cinnamon.  I shake up the popcorn and seasonings in a container and put my version of movie theatre popcorn in a large purse to take with me.

Candy

Sometimes a bit of chocolate will do the trick if I'm not in the mood for the popcorn.  The concession stand versions of candy are in unhealthy portion sizes.  Check the side of the box and you will see that serving sizes and calories can sometimes add up to 600 calories for one box!

Candy Healthified!

For me, favorites are Doves Sugar Free dark chocolates five of these are 190 calories and decadent enough to give me my chocolate fix.  I also love bringing Tootsie Pops, two of these are about 120 calories and take awhile to consume and the tootsie roll center is a great chocolatey fix.  A small box of Cracker Jacks is fun or a fun size version of Peanut M&Ms can be just as satisfying.  A small bag of baked chips works for those of you that need a little salty food fix. I have recently started eating chocolate made of 85% cocoa and the strong taste of this chocolate helps me indulge slower, savor every bite and is low in calories and full of antioxidants.

Drinks

Regular sodas contain the most calories and sugar.  A diet soda at the concession stand is o.k.

Drinks Healthified

Bring that big purse and you can add a much more sensible drink like water, your own diet soda or how about a cold iced tea in a reusable water bottle.  If you have to go to the concession stand they also have bottled water now but a bit on the pricey side of course.  Stick with lo-cal drinks.

Your best bet overall, if you can do it is to hit an earlier movie, snack before you go on something that contains good protein and fibre and bring your water and chew some gum until the movie is over.  By the time you're finished it just might be lunch time or dinner time and well, that's a whole other story.

Of course there will be times when you want to indulge on those concession stand goodies.  Just watch portions or perhaps share and don't beat yourself up.  You can always walk it off and get back on track at your very next meal.

For now, baby steps.  Enjoy yourself at the movies. You can do this and keep it off. 

Keeping It Off -- Boost Your Metabolism - Eat Breakfast

In the past before my weight loss, breakfast consisted of a chocolate poptart (or two) with a piping hot cup of hot chocolate or scrambled eggs with butter in the pan, bacon, a large side of pancakes with thick syrup and more butter, or a bowl of sugary cereal, toast on the side with jelly and more butter!  Paula Deen would have been proud!  Often, my husband would join me in this food fest so I wouldn't feel so bad.  His favorite on occasion was an Entenmann's coffee cake with raspberry filling and thick icing and a large cup of coffee and a 1/2 gallon of milk. 

When I think back to those days I cringe.  How could I even believe that by fueling my body with these things I was going to feel energized for the day.  In fact, what happened was the complete opposite.  Sluggish, wanting a nap early in the afternoon and packing on more pounds was what my morning routine was getting me instead.

Oatmeal, egg whites, whole wheat or whole grain low sugar breads, yogurt parfaits, almond butters low in sugar of course, and fruit replaced my scary habits.  Eating breakfast isn't just for champions anymore it's for everyone who wants to stay on course, boost their metabolism, stay energized, and stay on track for life.

The key for me is keeping my breakfast choices easy and few.  I have 4 types of breakfasts that I alternate on a daily breakfast so I don't get stuck on one thing and get bored.  Here are some of my favorites:

1. Oatmeal, plain is best because it has less sugar.  I am trying to reduce my sugar intake as I have crossed over the 40 threshold and my body is again changing and playing tricks on me.  If I want sugar I use Stuvia a great calorie free substitute and 99.5% natural.  I add blueberries and slivered almonds and drink green tea every morning.

2.  Yogurt Parfaits are wonderful!  I love Fage 0% greek yogurt. Again, it's low in sugar and if I want my sugar I add Stuvia or Xylitol both all natural.  I alternate with strawberries and blueberries and add a little granola.  I also have some almonds on the side and green tea.

3.  Egg Whites!  My friend Alyce turned me onto these.  She microwaves hers but I still use my good old frying pan with a little Pam now, no butter please.  I add spinach, green peppers, onions, mushrooms and I enjoy it with a small amount of low fat cheddar or swiss cheese.  I might have 2 slices of my favorite sugar free bread at 40 calories a piece and either eat them dry or put a small amount of sugar free grape jelly. 

4.  My favorite of all time is 2 slices of sugar free whole wheat bread with 1 Tablespoon of Almond Butter that I add my flax oil too.  I drizzle the bread with the mixture and eat these two slices with an apple (skin on) and green tea.  It is filling and gets me energized for my morning routine.

That's it!  Pure and simple.  There are so many choices but these breakfast's keep me fueled and get my metabolism revved from an overnight fast.  Breakfast breaks the overnight fast.  Skipping breakfast keeps you in starvation mode preventing you from losing unwanted pounds and dropping your glucose levels which can cause reduced energy!  I also know that when I eat breakfast it keeps me from getting too hungry and nibbling. 

I always make sure that my breakfasts are comprised of complex carbohydrates, protein and fiber.

So no matter what your breakfast consists of, following these steps and watching portions are key to keeping it off in the morning.  I know eating breakfast makes me feel better.  I'm certain it will make you feel better as well.

Keeping It Off -- No Excuse Exercising

Clicking on these links will bring you to a great website called "Exercise TV." Planning my exercise for the day is key to keeping it off. I don't pencil it in on my calendar. For me to make maintaining my weight a reality exercise is a given. Today, rain has set in on Michigan. Although I enjoyed the weather and being outside yesterday my back up plan is to put in a DVD and workout in my basement. My tiny corner includes everything I need. This site is great if you are traveling and have a laptop or you are pressed for time. Sometimes when I am bored I start one of these videos to get in a few more minutes of exercise rather than running to my fridge or pantry to search for food.  I know in the long run the food won't make me happy. These videos are quick and simple and portable. You also have the chance to purchase favorites. Feeling energized before and during my day keeps me going and staying on track.

Exercise TV | Workout Videos | Free Full Length Workout Videos

Keeping It Off-- 10 Steps To Exercising

When I first decided to lose my weight I knew that no matter what, exercise had to be part of that process. For someone who had become a couch potatoe this was difficult to swallow. I always wanted an easy way out. Once the pounds started coming off I started walking. I bought a pedometer and tracked my miles and gathered up some friends who were both encouraging and motivating to join me. Exercising is not easy. On certain days you are tired and don't want to get out of bed, you have to learn to challenge yourself so that you see results and it is a lifetime commitment to staying fit and healthy. Here are 10 steps I took to easing myself into a lifelong commitment to exercising.

1. Ease your way into any exercise you plan on doing. Don't do a 5 mile walk on your first day out or an hour cardio video at home if you've never worked out before or haven't worked out in awhile.

2. Make sure you choose something that you know you will stick with for the long haul. Walking for me was something I knew I could stick with and I could do anywhere even on vacation.

3. Variety is key. If your walking make sure you take different routes and challenge yourself by going a little further each week. Buy video tapes for rainy days and winter months so you can try out new exercise routines. Find a great Bike trail, pack a healthy lunch and ask your spouse or friend to join you.

4. A friend or spouse that motivates and encourages you to keep going and compliments you on your accomplishments is a positive thing and will keep you going. It's not a competition. Do this for you and only you. By surrounding yourself with positives you will keep you going.

5. Pick a time of day that works for you and stick with it. For me 6a.m. every morning was perfect! My family wasn't awake, I got my workout in and I could concentrate on the rest of the day. This was my time uninterrupted and still is after 7 years.

6. Be prepared! I have my tennis shoes by my bed and I often wear my workout clothes too. I wake at the sound of my alarm, put on my tennis shoes, grab a bottle of water and either do a workout tape or head out for a walk.

7. Have a backup plan. Rain or shine I know before the next day what my exercise options will be. No excuses!

8. Have the right equipment. Well fitted tennis shoes, comfortable clothes, a set of weights, a step, video tapes, a favorite exercise website to go to for exercise routines. There are a variety of inexpensive pieces of equipment you can utilize at home that cost pennies like a jump rope for instance. I've never been to a club. I like the comforts of home. Get in, Get out! That's my motto.

9. Fuel your body before and after your workouts. A piece of fruit before is great! Something to keep you going is very important. Enjoy your workout foods.

10. Treat yourself to some great workout clothes, feel great about what your doing and enjoy the journey.