10/25/2019 0 Comments
#17) Fall Flavors ~ Six Simple Steps I’m Taking This Fall To Maintain My Massive Weight Loss
Living in Florida, it can be hard to notice the changing of the seasons. I sometimes need to use the drink menu at coffee shops to gauge where we are at on the calendar.
And right now, whether we know it or not, it’s still Autumn.
And besides driving past a set-up pumpkin patch display in front of a local church the other day, the only change I’ve seen in all the weeks since fall has officially started, is with the drink menu offering all those special, seasonal additions at coffee shops and grocery stores. The most famous of those seasonal drinks being, of course, the Pumpkin Spice Latte at Starbucks, McDonalds, and Dunkin Donuts (Dunkin makes a delicious pumpkin donut by the way).
The only other seasonal change I notice here is specifically in Orlando - where Mickey’s Not So Scary Halloween Party has been taking place at the Magic Kingdom now - since August… Yes - you read that right - August. Visitors dressed in their Halloween costumes, trick-or-treating down the festively decorated Main Street USA, since the middle of our hot and Endless Summer.
Considering I lost massive weight this past year and am extremely interested and determined to maintain that healthy lifestyle, when all the seasonal pumpkin drinks started to appear on the coffee shop menus, I really wanted to know how many calories are floating around inside those highly-flavored drinks. Well, the news is not so good:
***380 calories for a Grande Pumpkin Spice Latte at Starbucks (!)
***310 calories for a medium Pumpkin Spice Latte at McDonald’s (!)
***420 calories for a medium whole milk Cinnamon Sugar Pumpkin Signature Latte at Dunkin Donuts (!!!)
The amount of calories in just a single one of those drinks is now an entire meals worth of calories for me. I absolutely cannot even imagine drinking that much sweetness at once anymore. So, to help me maintain weight loss, I have been sticking with my usual unsweetened iced tea, or plain, black coffee this season.
It took me a little while, over a year ago now, but I am very used to ‘plain’ drinks now. Just the thought of ordering one of those lattes makes my stomach turn around. It’s definitely a good thing for my overall health that I don’t even really want or desire those drinks anymore, and I have also learned and acquired a few other wonderful and simple ways of feeling and enjoying the scents of fall without all the extra calories that can go along with it.
Below I’ll explain a variety of ways I’m acknowledging and enjoying the change of season while watching my calorie intake. These are just a few simple ways I am enjoying all that the Autumn season has to offer, without gaining weight, maintaining my weight loss, and not overindulging at all.
Specifically, here are six simple ways I’m enjoying Autumn 2019:
Yes, they come first! Because as they say - candles set the mood. And indeed they do. I went out and purchased a few pumpkin scented candles (room sprays work well for this too) and the scent in my home reminds me of all at fall has to offer. I think of hay rides, picking pumpkins, carving those pumpkins, and the scent of homemade pumpkin pie. And the bonus is that breathing in that heavenly scent doesn’t put one extra calorie into my mouth!
And since I’ve personally been staying away from Bath & Body Works for a few years now, I shopped around for the best autumn scented candles I could find. I enjoyed browsing around my local Pier 1, admiring all the adorable seasonal decor. And I purchased two three-wick pumpkin spice candles on sale for ten dollars each. I thought that was a reasonable price and keeps me away from Bath & Body Works where I used to spend too much money. And because I love candles so much, we picked out some autumn-scented candles at Target as well.
2 ~ I Avoid ALL The Seasonal Drinks - ALL THE TIME
This one is a no-brainer for me. For me - myself - and I - I’ve personally been staying absolutely away from all those high-calorie drinks that happen to be advertised everywhere I look.
I stick with my usual drink order. I do NOT indulge in drinks that have calories attached. My usuals are plain water, water with lemon or lime, always ice cold; plus, plain hot coffee, and hot or iced tea. Club soda or sparkling water. Period. Zero calories drinks. I do not indulge in that department. It works for me. It’s become a lifestyle for me and once something is lifestyle it’s easier to maintain. I do recommend trying it out.
Plus, in place of all those high calorie drinks, I purchased myself an Alex & Ani ‘Pumpkin Spice’ spice bracelet that I’ve had my eye on since last autumn - and I wear it every day. I enjoy IT - and not the extra calories it implies.
3 ~ Get A Real Pumpkin
So simple, right? By purchasing a real pumpkin, which can go for under ten dollars, and small ones, just a couple dollars at the grocery store, you get to enjoy the purest symbol of autumn, every single day. And if you get yours by visiting a pumpkin patch, all the better!
And, pumpkins always look fabulous sitting on the front porch, balcony, or lounging in front of a fireplace mantel.
Plus, you can turn the pumpkin into a project by then painting it or carving it out.
4 ~ Bake Pumpkin Seeds At Home
After we purchase our chosen pumpkin and enjoy the sight of it, on Halloween we carve the pumpkin and scoop it out. Then we bake the seeds in the oven. I always enjoy the scent that is released when carving open the pumpkin… Always so fresh, and smells like a pumpkin patch.
I first clean and rinse the seeds, then lay them on a baking sheet on top of non-stick foil with some sea salt sprinkled on top, and bake the pumpkin seeds in the oven. After they are finished being toasted, the seeds have a taste that cannot be replicated by any store-bought seeds. There is always something most refreshing about toasting the seeds on my own. It tastes better, fresher, and it really is. Plus, pumpkin seeds are one of those autumn delights that are very healthy! No weight gain on this one - in fact, eating nuts and seeds is a fantastic way of maintaining my weight loss.
5 ~ Eat the Seasonal Chicken Pot Pie - Just NOT The One Costco Sells
With fall comes an abundance of warm and seasonal recipes, like chili… and chicken pot pie. Every autumn I used to look forward to the seasonal changes at Costco by picking up one of their chicken pot pies. We would cook it for dinner and use the leftovers for lunches and dinners throughout the week. But most store-bought chicken pot pies, including Costco’s extremely large pie, are loaded with tons of calories that I do not need or intake anymore after weight loss. The chicken may be healthy, the veggies inside the pie may also be healthy - but the rest of that pie is definitely NOT healthy. And at 525 calories per ⅙ slice, the pie is extremely high in calories.
So, I’ve decided that with fall, I can still enjoy the seasonal meal of chicken pot pie. I’m just NOT purchasing the Costco version. I don’t need to give up the food. I just need to enjoy it in a more healthy manner. I’m also staying away from the easy-bake Marie Callender's version - which has a whopping 600 calories - in the smaller version!
Instead, on a busy week, we now grab Blake’s Pot Pie. It’s in the freezer section, has 370 calories per pie, and tastes just as good as any other store-bought version. I serve it with a side of steamed green beans, and an easy, healthy, and low-calorie dinner is ready in a flash.
I haven’t had the time this season to make a healthy and homemade version though, so if you have a chicken pot pie recipe that you make I’d absolutely love for you to share it with me in the comments below - please!
6 ~ Indulge - Without Overindulging
Yes, I still eat the pie. I just don’t eat ALL the pie. We bought a pumpkin pie two times this season from the local Winn Dixie. I can enjoy a slice, or two, even including whip cream on the side. But I don’t eat pie all the time, and don’t worry at all if we don’t finish the whole pie before it goes bad. And yes, I absolutely have thrown out the leftover pie, and more than once. I’m not ashamed.
I try not to waste food, but a part of weight loss and weight maintenance is knowing that some food WILL GO TO WASTE. I freeze what I can, I portion out for other meals what I can, I plan ahead like crazy. But there are still some times that food will be thrown away. And part of this pumpkin pie that we purchased did make it to the garbage can. Without my feeling any guilt or feeling bad that food was wasted. If you are looking to lose weight, or to maintain massive weight loss like I am maintaining, you will likely run into having to throw some food away. I have accepted this and do the very best I can not to, but with treats it does happen.
I have learned how to indulge - without overindulging. That means some food waste, some times. Part of my weight loss is allowing myself to continue to have all the treats that I love. In moderation. How can I let autumn pass me by without a piece or two of pumpkin pie? I can’t. I have to be able to eat the “normal” seasonal foods that I love without overindulging. Without - missing out. As they say, yes - everything in moderation.
Although, as I mentioned above, I do not drink all the fancy and high-calorie coffee drinks anymore. The difference there is lifestyle. I have removed any and all high calorie drinks from my entire lifestyle. So I am used to not having them anymore. To the point that the thought makes me ill just thinking about having one of them. I have very successfully removed those drinks from my life. That’s a choice I made. But I love desserts and treats too much to give them up entirely. I WILL continue to eat desserts - a choice by me to keep them IN my lifestyle. Desserts and treats remain. Which is why I moderate, and why I still eat pumpkin pie, and why I am ok with and understand that some of that dessert will end up in the garbage.
And yes, as the saying goes... “Better in the trash, than sitting on my *ss.”
Here are a few other ways I’m enjoying the season…
So even though I don’t drink all those amazingly fun and delicious autumn-themed drinks anymore, I do watch for their arrival onto the menu each autumn as a way to gauge what season I am currently living in. And then, I go about my usual routine. Adding in the flavors of fall in a very healthy, and very sustainable way. ~
9/13/2019 0 Comments
#7) My ‘Before & After’ ~~ How A Single Act of Kindness, Lime Bubly, and MyFitnessPal Helped Me Lose 77 Pounds in One Year
Well I never thought I would have a weight loss “before and after” — but here I am with my very own story to tell. Including the photos that I am now plastering onto the internet, with no shame, no remorse, no guilt, and no regrets. I share it with the hope that it reaches even one other individual who may benefit from my journey in some positive way.
I never thought this would be me at 38 years of age, having a personal weight loss success story, mostly because when I was younger I was always very athletic during my entire early and young adult life. I was a runner, and played lots of different sports in school and all the way into college with two-a-day practices. Weight was nothing I ever, and I mean never, ever, needed to worry about. I did not gain what they then called the ‘freshman fifteen’ at college. And I ate ice cream every darn day in the university dining hall. Sprinkles ALWAYS included.
After college I started working, and still my weight was just fine. Then, at about thirty years old, everything changed. I fought the change hard, and even tried to run through it, literally. My entire life had changed, slowly by the day, and yet, overnight as well. Running came to a dead halt - in fact, I honestly thought I would never run another step in my entire lifetime. I had some extremely complicated health issues come up; and I no longer felt in control of my own life. And on top of it all, I started to gain weight.
The weight slowly crept up and up for most of my early thirties. I watched all of this change happening to me and felt truly and completely helpless to it all. It wasn’t a good life change. It was bad change. And change is the singular reason I gained weight. I could be ashamed of it and regret it and hate myself for it… but I’m not ashamed, and I don’t regret it, and I definitely don’t hate myself for it. ZERO shame, ZERO regrets. And ZERO embarrassment either. Because if I did I wouldn’t be able to get past it all and change my life for the better. No regrets, because if I didn’t live through what I lived through I wouldn’t be living my very best life — right here, right now.
Below = Me - Before (at my heaviest):
Weight gain and weight loss is as simple and as complex as any and all change really. It can happen fast; it can happen slow. And how an individual responds to any change can help develop their character... Their character that can continue to mold and change and grow a person further into who they are meant to be.
In August of 2018, my family in Chicago came to visit me and my husband down in Florida. They took the long two day drive down, and with that drive came their car stocked full of supplies for the road, including a cooler and snacks of course. On the first full day they were down here, we all went on a wonderful mini road trip up north to Amelia Island for the day. And not getting to see my nephew very much, since our move away from Illinois had occurred just before he was born, I embraced riding in their car with them for the day. I thoroughly enjoyed getting to spend some quality time with my newest family member; every time my nephew said ‘hi’ over and over again on repeat, and ‘big truck’ for every large vehicle he saw on the road, I laughed.
While enroute to Amelia Island and taking the car onto the auto ferry and out across the St. Johns River, my brother-in-law was kind enough to offer me a can of Lime Bubly to drink that they had stocked in the car. This one pure and simple act of kindness and generosity really can ripple effect and change someone’s life forever. I had never found a sparkling water brand that I liked. And I LOVED Coke. I always knew if I wanted to be really and truly healthy I needed to say goodbye to Coke and soft drinks from my life. I gladly took the Bubly from him and embraced trying this different brand of carbonated water for the first time.
Later that weekend at the grocery store I stocked up my cart with Lime Bubly. I devoted an entire shelf in my refrigerator to those bright green and happy looking cans. The cans have the words ‘oh hi’ printed on their cap… I thought of my nephew… oh ‘hi’ on repeat. Every time I wanted pop or that distinct feel of carbonation and bubbles in my mouth I took out a Lime Bubly. I stopped buying pop. I promised myself that much… that I could stop drinking pop. Even if nothing else changed regarding my health, I was going to be healthier for that one singular change.
And with that one act, between August and into September, I lost seven pounds. I was utterly and truly amazed! I was absolutely fascinated that I could lose weight — even if it was just a few pounds in the bigger picture — without pills or any other strange and unnatural concoctions. I was truly shocked with each pound that had come off... And with that initial accomplishment, the thought then entered my mind that maybe I could actually lose the weight I had gained during this tumultuous past decade of my life...
I became determined. I had given myself the momentum I needed, and was ready to take massive action. You see, momentum doesn’t just occur, or happen on its own, it has to be propelled by your very own initial movements. And once momentum is gained, it then becomes ever and increasingly difficult to stop once you’ve taken off and started the ride. I had the keys in my hand, I had started the engine, and now I had just hit the gas.
I accelerated… it had just taken me a very long while to know that I was the one who was sitting in the driver’s seat all along.
Being a very visual person, I knew if I stood any chance of success that I would need a way to track my progress, and track my food. I needed a way to see those seven pounds and the unknown number of future pounds in a graph format. I wanted to see the speed and rate of pounds lost. I needed to see it written down or visualed somehow to grasp the concept of the weight lost. And most importantly, I needed to understand how much energy (calories) to take in every day for success with both weight loss and weight maintenance. I had started traveling down the road; I now needed to know what lane was best for me to get into for safe travels on the journey.
Being a runner, while growing up I had counted and logged every mile I ran throughout high school. I logged so many darn miles run that when I graduated my parents put that crazy number on my graduation cake written into the frosting: 2,551 miles run in high school alone. If I can track thousands of miles run over the course of my early life, without the internet, then I can track the calories I ingest every day, today, with all the technology of the world at my fingertips, no problem.
I remembered my dear friend talking about MyFitnessPal a couple years ago. My perception was that she really embraced the use of that app and had molded it into her lifestyle very nicely to help her track her calorie intake, accurately, and with great success. In the back of my mind and in the front of my mind I knew whatever I was going to do from there on was going to have to be a lifestyle change. Not a short stint. No 21 Day Fixes for me. I needed routine and craved routine and needed to make gradual lifestyle changes, nothing abrupt.
So on September 12, 2018, and seven pounds down, I went ahead and downloaded the MyFitnessPal app. For the first time ever I typed my own weight into a digital database. It was NOT a good feeling. But I fought the horrible feeling and continued onward. I followed all the prompts. I read all the articles. I read all the notifications. I did what it said for me to do, and in my own way.
I wanted MyFitnessPal to be a tool, and not in any way for it to ever become a necessity or a hindrance in my life. And by this I mean I wanted to utilize MFP and other such tools to help me reach my goals, but for these tools to not become something I depended on for the rest of my life.
Unless I really wanted to, I didn’t want to need the app to be successful in my journey. I didn’t want to become addicted to it for the physical changes to happen or stay with me. If the Internet ever went down, I wanted to still be able to know how to eat and intake a healthy amount of fuel each day. I told myself whatever change I made had to be a change I could do every day no matter the circumstance. No matter what technology provides us in the future, and no matter what food inventory was being sold at the grocery store on any given day. I never once told myself that I needed the app or that I would gain a ton of weight without access to that app. Thus, I chose to remain on the free version of the MFP, and still have never once enrolled and paid for premium access. The only thing I truly needed - was me… Me, and my knowledge, and experience, and the correct use of tools, to appropriately help me get where I wanted to be.
I logged everything into MyFitnessPal for one single, solitary day. The next day the app suggested I take a picture of myself. Aghhhh!! The picture, it emphasized, would be to show my progress. At this stage I was absolutely mortified of a starting picture. Or a ‘before’ picture. Before WHAT??? I thought. Before. What. What is going to happen to me that I would progress from that point? I was honestly scared. The thought was almost too much to handle. I nearly quit the app right then and there. I could barely even stomach the thought of telling my husband that I had joined what I thought was a calorie-counting app, let alone take a photo of myself at the beginning of this - whatever ‘this’ was.
So I was about to log out of the app and not take the photo. Go ahead Christine! - Delete your newest online account. Unsubscribe. I had horrific, fearful thoughts of not succeeding in any way. It would kill me, I thought, to not succeed at such a large and monumental task. I was on the verge and ready to give up. As I was contemplating these actions, I remembered that I had already given what I deemed at the time the most important of important information into the app the day before. I had already told MFP my current weight! If I could do that, then I could take a picture of myself, right?
Movement. Action. Momentum. Action. Massive action.
So, before going any further in either direction, I decided to do some initial and brief reading on weight loss before and after photos. I was absolutely and positively mesmerized! Wow! People took photos of their weight loss journeys and posted them online?! It was shocking and very motivational. There’s an entire online industry of weight loss and health and fitness individuals who inspire people to change their own lives! This is a big, and I mean BIG, industry! I just didn’t know how big, and was never even aware of it, because I was never needing to even be aware of it before then in my life. So after some initial perusing online, I said, omg, what the heck, I’ll take the photos. Go ahead Christine, follow the prompts. Take the darn photo.
My God in Heaven, what in the world was I doing? What was I getting myself into?!
One photo can help change your life. Take that photo. Do it. Embrace it.
On September 13, 2018, one solid day into MyFitnessPal online, I took what would become my official ‘before’ photo.
And that initial photo now stands in contrast with me, present day, September 13, 2019. And a loss of 77 pounds. My very own “Before & After” weight loss success photo.
How did I lose those 77 pounds? Through much patience, discipline, routine, and logging. I also got over my fear of even talking about the process and told my husband right away when I got started. For some reason I thought he would be mad at my attempt - but he wasn’t. Quite the contrary - he has been immensely and extremely supportive. And this entire past year of the process he has been with me and encouraging me every step of the way.
I also lost the weight through the use of great tools. I successfully molded MyFitnessPal into my newly embraced ‘Lime Bubly Lifestyle.’ The cool green cans and the app were great TOOLS for me. Tools I could utilize, but tools I made sure I never NEEDED to survive. I would go days or weeks WITHOUT the Lime Bubly just to prove to myself I didn’t need it to lose weight. But gosh, the weight was falling off me. I tracked my calorie intake with MFP and ate the amount of calories it told me to eat.
And yes, I made plenty of mistakes. I just didn’t let those mistakes derail me or my progress. I embraced each mistake and learned from it. This made my drive and determination and motivation grow even further to succeed. I read. I watched videos. I listened to podcasts. Lots and lots of podcasts. Some of my favorite online health and fitness humans are Corinne Crabtree of ‘Phit & Phat’ on podcast, and John Glaude of ‘Obese To Beast’ and Alan Roberts of ‘Every Damn Day Fitness’ on YouTube. I really resonate with these three amazing individuals the most, and highly recommend listening to them or watching them or following them if you want to lose weight for real, for good, and to help you change your life for the better. They are as real and as raw as me and my story. They are honest and truthful. They can act as that extra ‘push’ you might need every day to keep going.
With the help of those weight loss rockstars, and many others, I really educated myself on the process of losing weight. I came to understand that weight loss is math. It’s mathematics - and it’s science - and it’s physics. Weight loss is simply eating less fuel than your body needs to maintain its current weight each day. So with MFP helping me add up the daily math, and my grasping and understanding of that simple scientific concept, nothing could stop me from succeeding. I lived and breathed and ate and logged and ate and logged. Repeatedly. Repetition. Routine. And now today I have reached a one year milestone achievement of this newly embraced, and most welcome, healthier lifestyle.
It’s all real. It’s untouched. And it is my sincere hope that this story, and with associated visuals to coincide, may help you, or someone you know… Someone who may be in the initial stages of weight loss; someone you know who is well into their weight loss journey but isn’t finished yet, or someone so lost and so far back behind the starting line that they’ve never even seen the internet world of “Before & After” yet - someone just like I was a year ago when I didn’t really know that there was a whole world out there of people who struggled with weight gain just like I did.
The weight has been coming off for over a solid year now, falling strategically and healthily into a range I am so very happy with. I loved myself before, but I love myself more now. It’s not because I look different; I love who I have become and am so very happy with ME. The physical pounds coming off my body have changed my life both physically and mentally. I have made lots and lots of life changes since I moved across the country a few years ago, but so very many of them have grown and magnified and developed into a life all their own during this past year of weight loss. My confidence is intact and strong and growing stronger every day. I spend money differently now, and am very strategic and responsible with every penny I spend (and I had kept a budget for years before this change too). Plus, I’ve really embraced minimalism, even more so now than when I started seeking a minimalist lifestyle a few years back.
Below = Me - During ~~~ Enjoying the ride...
And finally, I’ve joined the 5am Club. Yes, that dreaded nightmare of a club, where I wake up every day at five o’clock. And by doing it every day, I am an official card-carrying member. I recommend it highly — Do it. Join it. It may just be the single best card you carry in your wallet. And yet, gosh, I tell you, it’s not an easy club to join. And the membership fee is pretty steep. But if you join, it will change your life in ways you never dreamed of.
In this past year of journeying through seventy seven pounds leaving my body, and waking before the sun rises, I am happy to report that my health is improved, I published my website, started my very own Etsy Shop, make tee-shirt designs, have a fully functioning art studio in my home, and am writing my own lifestyle blog. But joining the 5am Club gets a big bold bullet point of emphasis all its own. Waking that early - on purpose - and even many days before five in the morning, is literally the swift kick in the BE-Hind that I have always needed to push myself beyond my limits. And at 38 years of age, I love that push, I embrace that push, and I love who I have become because of that push. I love challenging myself every day, and I wouldn’t change a thing… Although I do fully embrace any change coming my way.
And yes, I still do eat ice cream — sprinkles included — just not every day.
So with all that being said, I do hope by sharing with you the story of my journey, that any one part of it may have resonated with you in a change you have made or are looking to make in your life? Please let me know in the comments down below your thoughts, and what steps you are taking daily to improve your own life? But most importantly, let me know if you also like a nice, cool green, icy cold can of delicious Lime Bubly.
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