Graffiti Run - 5k

I have officially signed up for my first 5k! What better way to inspire me to run than to do it with my 3 roommates! We all agreed rather than run, we would do a slow jog. This is a huge step for me because I cannot run for more than 2 minutes. But I thought I should challenge myself and try it. Who knows, maybe I will get into the whole running thing. 

This particular 5k is called the graffiti run and what basically happens is that everyone wears white and while you run, colorful powder is being thrown at you. By the time the race is done, you are covered in graffiti! Luckily when I signed up, I noticed kids can do it too! How hard can it be? The 5k takes place at the end of April in Denver at an amusement park! My roommates and I decided to make our team name "The Fresh Princesses of Bouldair"....get it?!! Like The Fresh Prince of Bel Air? I probably should start training or running before the 5k comes around. This is just another inspiration to get in shape. We decided we're going to customize tank tops for our team. I cannot wait!

If you are interested in the graffiti run, check this site for information and other locations!

http://www.thegraffitirun.com/

Weekly Goal 2/18 - superfoods

This past week was a really tough week for me. I recently have been feeling kind of stuck in my weight loss. I have pretty much been maintaing for a solid month now, give or take a couple. When I weighed in the week, I was up .4. Not a big deal right? I've just been feeling really disappointed in myself because the night before I weighed in at Jenny, I went to happy hour at a local Boulder bar, West End Tavern, and binged on delicious yam chips with guacamole. Now, I should know better because chips are my weakness and once they're in front of me, they are going to magically disappear! I can't even keep them in my apartment. Anyway, I was super upset with myself for the .4 gain and I have now realized I don't want the numbers and weight to control my life, I want to control my weight. After talking to my weight loss consultant, she decided a good idea for me is to write down everyday what my goal is and why I'm losing weight (doesn't matter if it is different everyday). I am also still waiting on my poster in Jenny Craig to go up!

My Goal: 

1. My goal this week is as well as writing down everything I eat, I'm going to write a daily goal and reason why I'm losing weight. I'll take a picture and post is when it is all done.

2. I usually weigh myself every single day and since I don't want the weight to control me, I'm not going to weigh myself once this week. I'm going to wait until the weigh in at Jenny Craig on Saturday. I've been told I should not weigh myself everyday anyway. 

3. I want to cut back on eating out. I recently have been going out to eat a lot. This is going to be difficult because my roommate's parents are here visiting and they want to take us out to dinner. So lets say, I'll cut back 2 nights of eating out. 

My Nutrition Class:

So last week, we learned about Superfoods! I thought it was interesting so I wanted to share!

Why they're healthy:

1. high concentration of critical nutrients (a lot of nutrients per calorie)

2. low in calories

3. reverse the effects of major diseases (reduce inflammation, protect against heart disease, reduce cancer risk, protect against toxins = ACT AS A MEDICINE WITHOUT SIDE EFFECTS)

Here are some specific superfoods I learned about:

1. Acai - contains amino acids and Omega 3 fatty acids

2. Barley - high in fiber, niacin, and vitamin A, low glycemic index (GI) (good for people with diabetes)

3. Beans and Lentils - high in Omega 3, fiber, protein, low GI

4. Hot Peppers - antioxidant, anti-inflammatory, good for heart health

5. Sweet Potatoes - high in vitamin C, A, potassium, fiber

6. Mangos - 1 c. = 100% vitamin C, 1/3 vitamin A, potassium, fiber, folic acid (prevents spina bifida)

7. Broccoli - vitamin C, K

8. Leafy Greens (kale, spinach, collard greens, turnip greens) - vitamin A, C, K, folate, potassium, magnesium, calcium, iron, lutein (promotes eye health), fiber

9. Cinnamon - lowers blood glucose, triglycerides, LDLs, cholesterol, antibacterial, brain health/memory

10. Garlic - vitamin B6, C, antioxidant, anti-inflammatory

11. Oats - fiber, protein, magnesium, potassium, zinc, copper, manganese, selenium, thiamin, antiviral, lowers cholesterol

12. Chia Seeds - high in protein

13. Flaxseeds - high in Omega 3

14. Lingon Berries (in Nordic countries)

15. Quinoa - has 9 essential amino acids, high minerals/vitamins

16. Red Wine

17. Curry

18. Mustard

19. Turmeric - helps with chronic inflammation

20. Green Tea - silences cancer cells

21. Coffee 

22. And my favorite......Dark Chocolate - inhibits blood clots, reduces chronic inflammation, smooth blood vessels, antioxidant

**My Nutrition professor challenged us to try and eat 5 superfoods a day! I would try this challenge if I wasn't on Jenny Craig.....so now I am challenging you. Try to eat any of these 5 superfoods a day!

My Weekly Goal 2/11 - valentines day

To address last week's goal, I lost my 2 pounds! It was all about mind power this week: I went to the gym, ate well, and kept working hard. Sometimes you know what to do, you just have to set your mind to it. And after setting my mind to it for 8 months, my pants are a bit too big. I have gone from a size 16 to size 9. My goal is to go down 1 or 2 more pant sizes. I actually was able to wear a shirt that I haven't worn in 4 years! I have a "when I lose weight" drawer and slowly but surely I'm starting to wear the clothes again. I actually lost too much weight to wear my old jeans, which is a true accomplishment. Remember, every little bit counts!

My Goal:

My goal this weeks is all about Valentine's Day! I know when you go on vacation or there's a holiday or birthday, it is really easy to go crazy! This week, I am going to dinner with my roommate and my goal is to still eat healthy. It's mind over matter and all about self control. We have already decided that we're going to split! We're going to get a small side salad to split with the dressing on the side and get the Lobster. Lobster really is not bad if you do not have the butter. Planning ahead is a huge part!

MY HINTS:
1. Plan ahead- if you know what you're getting ahead of time, you're more likely to stick to the healthier option
2. Always split- splitting with someone is always a great idea
3. Stick to wine, beer, or champagne- every little calorie counts
4. Don't eat the chocolates- eat some carrots before going to dinner and that way you'll eat less of the invisible fats in the restaurant (Did you know....people consume most fat at restaurants because they are unaware of how their food is prepared. This is anything like extra butter, oil, sugar etc.)
5. Get a salad first- instead of eating the salad with your meal, fill up on the vegetables
6. Stray away from creamy sauces, extra cheese, and the bread basket on the table
7. Don't be afraid to ask for substitutions or alterations to your meal

Just today was my friend's 23rd birthday! I looked up the menu to the restaurant we went to and ordered a portobello mushroom sandwich and asked specifically for no cheese. Instead of fries I got a garden salad with a vinaigrette dressing on the side. When my food came, I instantly took off the top pieces of bread. It had delicious roasted red peppers, a little mayo, portobello, and 1/2 the bread. Alterations! Just by making these little adjustments, you can cut the caloric intake in half!

My Weekly Goal 2/4 - fab ab february

Just to remind you all, last week my goal was to make 2 of my own breakfasts and lunches. That was very successful!

DAY 1 USING JENNY CRAIG "MY DAYS":
breakfast: 3/4 c. kashi go lean cereal, splash of almond milk, and 3 slices of lean turkey bacon, and grapes
lunch: mini pizza (1 english muffin, 1/4 c. reduced fat shredded cheese, 2 tbsp. marinara sauce) and carrots.

DAY 2 ON MY OWN:
breakfast: non-fat blueberry acai greek yogurt with 1 tbsp granola, and an apple
lunch: portobello mushroom sandwich (on a 100 calorie bagel thin with 1/8 avocado, grilled onions and spinach) and carrots

However, when I weighed in at Jenny Craig this week, I was up almost 2 pounds. Why? Well I was snacking on olives and not making healthy decisions with alcohol. When I should have been getting wine and beer, I was getting Dirty Shirley's and mixed drinks with different kinds of juices. I realized I do not want to make a big deal over the 2 pounds because of how far I have come, but I don't want to dismiss it either. I need to own up to the 2 pounds because then it's going to be "Oh, it was just 2 pounds this week" and "Oh, it's just 2 pounds another week" and that will definitely add up! When I found out that I was up 2 pounds, I texted one of my best friend's moms (who is on Weight Watchers and struggling with losing weight) and we decided to make a goal together. I felt like it would be good to text each other every day and keep each other in check. It is always a lot easier to lose weight when you have someone doing it with you! So I have many goals for this week. . .

MY GOAL:
1. I want to go back down 2 pounds! (But how am I going to do it?)
2. I'm going to go back to making good choices when it comes to alcohol
3. I'm going to snack only on non-starchy vegetables
4. I'm going to continue the 2 breakfasts and 2 lunches on my own
5. I'm going to continue going to the gym (I may not be able to get the full 5 days in because I have an exam in my nutrition class this week)
6. I'm going to do "Fab Ab February '13" and "February 2013 Squat Challenge"

Here's the schedule for "Fab Ab February '13" and "February 2013 Squat Challenge"!!! (Includes: sit-ups, push-ups, planks, and squats)
Challenge yourself and get a nice lifted booty and strong abs! I want to thank my friend from the gym for showing me this and we'll see if it works by the end of the month!

MY HINTS:

My Jenny Craig consultant just told me about Extra Dessert Delights sugar-free gum. I bought a couple of packs and they are great when you want something sweet. Just pop a piece of gum in! I bought Mint Chocolate Chip and it totally tastes like thin mints and I just bought Lemon Square flavor today! There are a few other flavors as well. Check this site for all the flavors!

http://www.extragum.com

High Fructose Corn Syrup - nutrition class

This semester, I started taking a Nutrition for Health and Performance class. I love this class! It's almost like have a personal nutritionist, but one lecture that stood out to me was about High Fructose Corn Syrup (HFCS). I pay attention to labels, but never thought to check for HFCS. I didn't really know what it was or why it was bad for me. I know there has been a bunch of talk about HFCS and now I know why!

Did you know:

1. High Fructose Corn Syrup is sugar made from corn. This is used more often than natural sugar due to subsidies. Subsidies make the corn cheap to produce and cheap to put into our food and drink products. That is why restaurants always have free refills! HFCS is the primary sweetener in soda. Since it is so cheap to make, that's why we have unlimited amounts of soda. 

2. Ketchup also has a ridiculous amount of HFCS...1 tsp of HFCS to 1 tbsp of ketchup (that's a third of ketchup!!) 

3. HFCS does not make you full and that's why people can have 5 cans of soda at one sitting and not get full!

4. Companies have changed the name of HFCS on labels to Corn Sugar to sound nicer. 

High Fructose Corn Syrup Ad - Two Bites

High Fructose Corn Syrup Ad - Two Bites Spoof! 

I saw these videos in class (You were very observant if you saw the popsicle change colors in the spoof) So if you don't know why HFCS is bad for you, than it must be okay! (NOT) What does moderation even mean? It is impossible to consume in moderation because it is in everything..... corn, creamer, chocolate, even in food you wouldn't think it would be in like PICKLES!?

Why is HFCS bad:

1. Causes flatulence and diarrhea due to mineral deficiencies in iron, magnesium, calcium, and zinc

2. Metabolic syndrome (increased risk for coronary artery disease, stoke, and type 2 diabetes) 

3. 1/3 of the products are high in mercury

4. Increases triglyceride levels (arteries line with fat, which ultimately will lead to heart problems)

5. Increased dental cavities

6. Interferes with oral contraceptives (birth control), so HFCS = babies

7. Possible link to obesity

Why is it used if it is so bad for us:

1. It mixes easily! Think about the last time you put sugar into your coffee and you kept stirring and stirring to get the sugar to completely mix. HFCS mixes evenly in sodas, fruit juices, etc. 

2. Extends shelf life by 20% - stops yogurt from spoiling

3. Tastes extra sweet

4. Helps prevent freezer burn - ice cream

5. Helps baked products brown better - hot dog buns and English muffins

6. Results in soft textures - chewy chips ahoy cookies and protein bars

MY HINTS:

What can I do to stay away: 

1. Eat organic food! Organic food is the ONLY food that can't contain HFCS. 

2. Shop in the parameters of the store! If you think about it, all the junk food is in the middle of the store while all the vegetables, fruit, dairy are around the outside. 

So, next time you're at the grocery store check your labels for HFCS or Corn Sugar!

Check out this link from Eat This Not That! 20 Worst Drinks in America compares drinks to their food equivalent. Saw this in my nutrition class and definitely made me aware of drinks I will never have again!
http://eatthis.menshealth.com/slideshow/20-worst-drinks-america-2010

My Weekly Goal 1/28 - monthly success story

I have a few orders of business this week. First off, I met my goal from last week! My goal was to cut back on the sugary, alcoholic drinks. I went out one night and stuck to beer and wine and that's it. I also would like to add that every time I have these weekly goals, these goals aren't just for the week, but for me to continue as I further my weight loss journey. I am still going to the gym 5 times a week too; I actually just got back from a cardio-kickboxing class! I have always loved those classes. I love how everyone teaches the classes differently and this was the first time I took kickboxing with this particular instructor. I really liked her a lot and will be taking that class again next week. I started making friends in the fitness classes and we text each other before we go to the gym everyday to motivate one another. It's a really good way to stay motivated!

Second order of business, My Goal: 

This week my goal is to make 2 breakfasts and 2 lunches on my own as well as write down everything I eat and drink this week. When I met my halfway point on Jenny Craig, I was supposed to start making some of my own meals a few times a week. However, I usually only make my own breakfast MAYBE once a week. I am scared that once I start making my own meals, I might start gaining weight back. This has been an extreme fear of mine....to gain weight. But, I need to realize that I cannot be dependent on Jenny Craig food my whole life and I really need to learn to eat healthy outside of microwavable food. Weight loss and eating healthy is a lifestyle. I need to get over this fear and start adjusting to normal food because I should be off the Jenny food by Summer (crossing my fingers). Luckily, Jenny Craig now has My Days which gives real meal ideas to eat instead of Jenny Craig food. I'm going to utilize My Days to help me plan the meals I am making on my own. I am thinking of making a portobello mushroom sandwich for lunch one day and a mini pizza on an english muffin for another day. For breakfast, I'll probably make my Healthy Egg McMuffin recipe one days and greek yogurt with granola another day. I'm actually going to the grocery store after this to buy food that is not only consisting of fruits and vegetables. So wish me luck! 

 Lastly, I would like to announce that Jenny Craig is making me a monthly success story and are featuring me within the store! That means I can write a couple pages about my journey (which I may post on here), provide before and after pictures, and promote my blog! Talk about motivation! I feel like my hard work is really paying off! Maybe I can snag a picture once it gets posted within the store! 

I saw this quote in one of the Jenny Craig offices and Hopefully this will provide some motivation!

My Weekly Goal 1/21 - drinking better

I met my goal from last week! Not only did I go to the gym the 3 days I wrote about, I also took an extra core conditioning class! I believe writing my goals down really helps me stick to them because I know I will be reporting back. If you're not already setting weekly goals, I would start. Honestly, I think it will be very motivational! Two days ago I bought a Fit Pass from my school's rec center. For about $80 it lets me attend any workout classes I want all semester long, therefore, I can really stick to the workout schedule I made with my roommate last week. 

My Goal:

I actually just got back from my very first Power Barre class and I LOVED it! If you have taken any Barre Core classes, it is basically the same thing. Funny enough, we do not have a ballet bar in the rec center, so we improvised by turning a step up vertically and balanced on that. The class consisted of squats, glute workouts using our improvised "bar", ab workouts, and weight workouts for our arms and shoulders. It involves a lot of small movements to really focus on one particular part of your body. I really felt the burn and am taking another Power Barre class tomorrow with a different instructor because today was a special schedule due to Martin Luther King Day. Anyway.... the instructor of my Power Barre class today had the best body I have ever seen. For once I feel like I can achieve that body, so I kind of found her to be my inspiration. I have never viewed someone else as an inspiration or a goal because I never thought a tight body could be achievable. So because of her tight booty, flat abs, and toned arms I have decided to make the extra leap. My roommate and I were discussing after the workout class that we need to really start making healthier choices when it comes to alcohol. This week my goal is to try and drink more wine and beer rather than sugary mixed drinks when I go out to dinner or happy hour. If I want a mixed drink, my goal is to get a vodka soda rather than a gin and tonic. Tonic water is sugary like soda and soda water is just bubbly water (I actually just learned this difference recently). If I go out to the bars this weekend, I will allow myself one and ONLY ONE mixed drink that is not a vodka soda if I really feel that it is necessary. I need to stop viewing alcohol as empty calories because it is a liquid. I want to have a toned stomach by the time it gets to bikini season and I need to make this change if I want to get there. So this week's goal is all about alcohol. I think this is going to be a tough challenge because I am a senior in college, but weight loss is not always easy and I need to keep pushing myself!