The quest for a better nights rest.

There have been many studies done linking sleep and obesity. Guess what. People who get an average of 8 hrs of sleep per night tend to weigh less than their peers who only get 5-6 hrs of sleep a night. According to a study done from 1982-1984 people that got 5 hrs of sleep were 73% more likely to become obese. 73% more likely!!! Even though this study was done awhile ago, scientist and researchers are finding the outcomes to be more true than ever. Lets face it. America is fat. We are overworked, under paid, sleep deprived, stressed out people who live on processed garbage and fast food. If that isn't a recipe for disaster I don't know what is.

The past almost week now I had decided to take my life into my own hands and be fully responsible for the choices I was making that led me to become fat. It wasn't easy. It was much easier to blame other things, or other people, but ultimately it was on me. I have been watching what I eat, keeping an online food journal and cutting calories and working out. The one part that has been alluding me is the sleep. No matter what time I seem to get up at, or how much activity I seem to do during the day I still somehow manage to stay up till midnight or better. It's frustrating. I'm tired, but can't sleep. The last week has been great except when evening comes. See I was a big time late night eater. Big time. I would cook up huge meals of rice, spam, and eggs and eat really late. Since embarking on my weight loss journey I have been using 7:30 p.m. as my cut off time for eating, and it hasn't been easy. Since I've been staying up so late, come 11, 12 o'clock I start getting the munchies. Not good. To keep your body in it's maxium calorie burning state you should eat every 4-6 waking hrs. This is why they suggest you eat 4-6 small meals a day. So, to help combat it all I have been having warm mugs of chamomile tea with honey, or last night I had half a cucumber with some salt. I know I broke my after 7:30 rule, but I wasn't going to go hungry and risk bingeing either.

So this is my dilemma. I need to find a way of establishing a good bedtime regime. If anyone has any tips they would be greatly appreciated. I don't want something as trivial as lack of sleep tripping up or stalling all my efforts. So please, if you read this throw me some ideas.

Thanks for reading,
Stephanie

One small victory!

So today I gave another crack at my Biggest Loser DVD. And Guess what?!!! I made it all the way through from start to finish. I did stop 3 times to give myself short breaks when I was feeling especially winded, but I made it all the way through. I am so proud of myself. Maybe this time next week I'll be feeling strong enough to add the weights in. :)

Today was a good day. Hubby was off so we spent some time together, took a nap, cleaned house. I still haven't been able to go to sleep very early, but hopefully with exercise and eating better sleep will be one more thing I have conquered. Dinner tonight was awesome. We made taco salad, except we substituted the ground beef for ground turkey. Seriously can't tell the difference. If you want a great deal on ground turkey check out Costco. I picked up a 5 pack of 1 lb. chubs for under $10. You can't beat that. I made my salad out of spinach, shredded lettuce, tomatoes, onions, jalapenos, and a few olives. Instead of cheddar cheese or sour cream I used cottage cheese and it was a delicious substitution. Not to mention 1 serving of cottage cheese is 1/2c. so I didn't feel deprived at all. I topped it all off with some salsa and I was in taco salad heaven. Although I have to say when I build my salads I build them big and ended up having half left over, which is fine because now I have lunch for tomorrow. Anyway thought this could give you some dinner ideas, not to mention dinner was done quick. We had it on the table in 10 min. Chris browned the ground turkey while I chopped all the veggies and it worked out great.

I want to take just a moment and talk about food substitutions. It's so easy now a days to be pulled in by the phrase "fat free" but be very aware you may be cutting out the fat but adding some other things to your body that are just as bad or worse than the fat itself. Plus many people fall into the trap of "it's fat free so I can eat more." This is a huge mistake because before you know it you racked up a huge calorie count. I used to fall into this pit ALL the time. Not to mention our bodies need fat to function properly. Fat does more than just pads our hips, it is one of the major building blocks in our bodies that regulate our hormones and immune systems. Shocking I know. Here is a link to a great website that talks about why fat is so important. http://www.eatingdisordersonline.com/nutritional/fats.php

What I need to learn, what I think a lot of people need to learn is the difference between good fats and bad fats. For example peanut butter. It's loaded with fat, but this is the kind of fat you want to be eating. Monounsaturated. This type of fat can also be found in olive oil, canola oil, avocados, seeds, and nuts. Polyunsaturated. This type of fat can be found in plant based oils such as sunflower, and also seeds and nuts. Omega 3 fatty acids. This can be found in salmon. These are all the fats to embrace in moderation. Saturated. Which is found in all types of meat, lard, butter, and cheese. Trans fat. This is found in partially hydrogenated vegetable oils, commercial baked goods, fried foods, shortening, and margarine. These are the things you want to avoid or eat very little of.

So notice when I said I added cottage cheese to my salad instead of fat free or low fat cottage cheese there was a very good reason. For one I was only saving myself 10 -20 calories per serving with the lower fat versions. Also less known, is that regular cottage cheese is made from 4% milk fat. Hardly fattening at all. I ate a whopping whole 2 grams more fat, but if you check out the back of the labels I also dodged eating a bunch of additives that are added to the lower fat varieties to preserve it. So be smart. Read your labels. Don't be so obsessed with the fat and calorie side of it, be more worried about the potential harmful chemicals and additives you may be consuming. Also instead of just eating lettuce in my salad, which is basically nothing but crunchy water. A filler I call it. I had 2 cups of spinach. These dark leafy greens pack a better nutritional punch ounce for ounce. It's a great source for Vitamin A, Calcium, Vitamin C, Iron, and dietary fiber. Now keep in mind I am NOT a doctor. I am only sharing my opinion and things I have found through my own personal reading and research. I encourage each of you to do your own reading, and personal research and find the things right for you. If you have anything to add or just want to comment that would be awesome.

Thanks for reading,
Stephanie

Fish Tacos with Peach and Mango Pico de Gallo

This is one of my original recipes I will be keeping. Just switch out the flour tortilla for a low carb, or whole wheat one. Add a serving of spanish rice and some black beans and you've got a tasty and figure friendly meal on your hands.

You will need:
4 fresh Tilapis fillets (or any other white firm fleshed fish)
2 tomatoes (I prefer Romas)
1 small yellow onion
1 jalapeno
1 small bunch of fresh cilantro
3 cloves of garlic
1 ripe (yellow flesh) peach
1 ripe mango
1 lime
4 tortillas
1/2 c. finely shredded napa cabbage
2 Tbsp. Extra Virgin Olive Oil
Paprika (to taste)
Salt and Pepper (to taste)

Make the mango and peach pico de gallo. (check out the step by step pic tutorial)
Heat a skillet over medium high heat. Add the 2 Tbsp of extra virgin olive oil to the pan. Season your fillets with the salt, pepper,and paprika and place in skillet. Cook about 4 min. on each side.
Warm tortillas, and place a fillet in each. Next add some of the shredded cabbage and a generous spoonful of the pico de gallo. Enjoy!!!

Peach and Mango Pico de Gallo

Coarsely chop 3 cloves of garlic. Add to your bowl.

Next you are going to take half a small yellow onion and finely chop that. Add it to your bowl.

You are going to take one jalapeno and cut it in half length wise, carefully remove the seeds (unless you want it hot) and proceed to cut the jalapeno up into very small pieces. Add to your bowl. Be sure to wash your hands after handling the jalapeno.

Take your knife and cut off a side of the mango. Next take your knife and make vertical and horizontal cuts through the flesh of the mango. Just pop the skin inside out and cut the cubes from the skin. Add to your bowl.

Next peel and coarsely chop your fresh peach. Add to your bowl.

Quickly run your knife through the cilantro and add to your bowl.

Juice of one half of a lime. To get the most juice out of your lime roll it back and forth on a hard flat surface with the palm of your hand. Squeeze the lime over everything in your bowl, you can use your other hand to catch any seeds that may find their way out. Mix and add salt and pepper to taste.

Serve with chips or on fish or chicken.

Recipes coming your way...

So I have been racking my brain for some recipe ideas to help fit my new lifestyle. I've come up with a few, and I wanted to share them with you. Next month I will feature them in my other blog Stephanie's Kitchen. The first is a recipe idea that I got from my next door neighbor so I can't take complete credit for it, although I have come up with some stellar ways to make it almost guilt free. I think one of the things that trips you up the most when you are trying to change the way you eat is feeling like you can't eat anything. So what do you do? You deny yourself even the smallest of pleasures and end of binge eating instead. So I am going to take some the most beloved, and fattening, calorie laden favorites and find ways to make them so delish you would never know you were missing out on anything.

My first idea is Jalapeno Poppers. I know when you think of these, your mind instantly conjures up deep fried, breaded things stuffed with full fat cream cheese or cheddar. Believe it or not what I've got in mind is even better. Except the jalapenos are not deep fried and instead are stuffed with fat-free cream cheese, turkey bacon, and chives. Is your mouth watering yet??

My other guilty pleasure is fries. I love fries. Who doesn't right?! So how can we have fries and not feel guilt? Sure, you could cut up a traditional potato and bake it in the oven, but where is the fun it that. Not to mention potatoes aren't exactly bursting with nutritional value, just a lot of starch. Instead when you think of fries, think of sweet potatoes. If you have not yet experienced the flavor ecstasy of french fries made from these sweet little treasures, deny yourself no longer and give it a try. You will not be disappointed. Not only is it tasty, one medium size sweet potato is only 95 calories!!! Let McDonalds try to match that! These babies are packed full of goodies. You will get your daily dose of Vitamin A for sure, not to mention a healthy serving of Vitamin C, Vitamin B6, potassium, iron, and dietary fiber.

I hope this has helped you look at food in a new way. If you come up with any good food suggestions, or substitutes please feel free to post them.

Thanks for reading,
Stephanie

Mini Goals.

So I've been doing a lot of reading and a lot of blogging and talking to other people who are on, or who have taken the same journey I am now on and have found there is always a common thread. That thread is the creation of mini goals. Mini goals are exactly what they sound like, small achievable goals that you set with or without a time line. I've decided today that I would set some mini goals for myself that I would like to achieve over the next year (meaning Sept. 2010). When I have reached each of my goals I will post a video and reward myself with something special(like a pedi). So away we go....by the way these are in no particular order.

Mini Goal: This is my huge one. This would be the ultimate. Lose 100 lbs. in 1 year. I would basically need to lose 2 lbs a week, which is considered a healthy and sustainable weight loss. To be in onederland is my dream. Onederland means to be under 200 lbs.

Mini Goal: Do 15 push ups. I mean hardcore push ups. Not the sissy ones you do on your knees. Those are the only ones I can do right now by the way, and I can only do 5.

Mini Goal: Run a mile in under 10 min.

Mini Goal: Do 100 sit ups in a row.

Mini Goal: Be able to do 3 pull-ups. I have never done one of these and have always wanted to have the upper body strength to do so.

Mini Goal: Get into a size 18

Mini Goal: Get down to 250 lbs.

Mini Goal: Get down to 225 lbs.

Mini Goal: Get into a size 20

Mini Goal: Lose my first 10 lbs.

So these are my mini goals for the next year. If you have some mini goals for the next year I would love to hear them.

Thanks for reading,
Stephanie

My wish list.

I decided a good thing to do to help keep me motivated and to pick up my spirits when I am having a bad day or week would be to write down all the things I wish, or I want to do but can't because my weight gets in the way. That way when things get rough and I look at this list it can hopefully help give me the strength to keep pushing forward. Some of these are pretty embarrassing to admit.

1. Have the energy to play and chase my son around and not be winded.

2. Not having to worry about whether I will fit in a booth seat at a restaurant. (We once had to move our entire party to a table because I could barely fit. It was humiliating.)

3. Be able to fit in amusement rides, and not have to worry if they have a weight limit.

4. Be able to shop wherever I want and not have to wonder if they have a plus size section.

5. To be able to sit and bend over and put on my shoes without holding my breath, or sucking in.

6. I know it's not good for your legs, but I always wanted to be able to cross my legs.

7. Be able to paint my own toe nails.

8. To sit down and not feel my lower abdomen resting on the tops of my thighs.

9. To feel confident.

10. Even though I probably never will, I would like to know I have a good enough body to wear a bikini if the mood ever strikes me.

11. Lower or even eliminate my risk for getting diabetes, heart attack, and certain kinds of cancer.

This is my list. What's yours? I would love to hear back from you guys with your own lists. It doesn't have to be a weight loss thing. Your wish list can be anything you want to attain in your life.

On a side note. Many of you know I love to cook, so over the next coming days and weeks I will be posting a barrage of recipes for a healthier lifestyle. I will explore the realms of low carb, low fat, and vegetarian dishes so be sure to check out my other blog Stephanie's Kitchen.

Day 4

So today is day 4 on my journey and I'm feeling pretty good. I got up this morning had a bowl of oatmeal, and tall glass of water. After breakfast I had my first crack at The Biggest Loser workout, and have to report I only made it halfway through. It was tough, but I'm happy with what I did do and I know it will take a few days to work up to doing the whole thing from start to finish. I know a year from now I'll look back at this and will really be able to appreciate the progress I have made. To help me keep track of my progress and my food intake I am using a program called Fitday which you can get for free from this website. www.fitday.com It's great for keeping tally of your calorie and fat intakes to make sure you stay on target. Plus when you have to write down what you are eating, you are a lot more conscience of what you put into you mouth. I'm hoping that when Chris gets home this afternoon we can take Noah to the park and I can get a few laps in around the baseball fields.

A new beginning....a new me.

So anyway I never thought I would be blogging about the dimples on my butt or the way my love handles continue jiggling when I cease all movement. Yet here we are. So where to begin.....I have pretty much been overweight my entire life. I have never experienced the joys of shopping in the juniors department or being able to cross my legs in that oh so sexy style (which will lead to spider and varicose veins by the way). That was never me. Instead I am a short and pudgy half Korean. I only add the Korean part, because as my mother likes to tell me at every opportunity possible that Koreans are not supposed to look like this aka an oompa loompa. Anyway the point of this blog it to share my journey...well with anyone who cares to read about it. Hopefully I inspire someone else along my path to take a hold of their life with both hands and create something wonderful. Whether it be losing weight, or maybe going back to school. So now you must be wondering "what exactly is she doing that will help her achieve her goal?" Well for one I am working out at least 20 min. 5 days a week on my elliptical. My plan is to increase the time by 10 min. every week until I can do 1 hr. of hard heart pumping cardio. I am also doing the Biggest Loser 2-1 Cardio workouts 5 times a week. This includes resistance training which I will do every other day. This might seem like a lot, but really isn't considering the amount of weight that needs to be lost. Also lets face it, this is what it takes to get your body into shape....HARD WORK.

As far as my eating habits go, nothing hugely drastic. I will be adding more veggies, and fruits to my diet and cutting out some of the processed carbs and junk that I eat and eating more whole grains. I will also be cutting way down on the sugar. This will also include eating a larger Korean diet and cutting down on some of the American food that I eat. For those who don't know Asian diets traditionally consist of rice, lots of veggies, fish, and small portions of beef and pork. Most importantly portion sizes will be kept under control (no seconds) and no eating after 7 p.m. See nothing too crazy and nothing that I can't stick to with a little work and dedication on my part.

So now it's time to get down to the nitty gritty. How much weight am I talking about right? Well (takes a big breath) I am currently 280 lbs. and this is all sitting on a 5'1" frame so imagine how great I am feeling right now. Wow. Saying that was tough. My goal weight is 135 lbs. that was the last weight I was at where I felt good in my skin. I know for my height some people are thinking maybe I should go lower with my goal, but seriously any smaller than that and I'll end up looking like some sort of Ms. Swan bobble head. So, I hope for whoever finds this has been somewhat entertained and could post some words of encouragement for me. Kindness is always appreciated. For those who may be tempted to post negative comments I say this. "I know I'm fat, pointing out the obvious doesn't help."

I will be posting some pics of myself (that is painful) and will update the pics every two weeks to help track my progress. Thanks for reading and I hope this helps you kick start your own personal revolution.

With Love,
Stephanie