Friday, December 24, 2010

Healthy Weight Loss Recipe! Low Fat, Low Carb, Low Calorie, High Protein Omellette! With Nutrition Facts.

This Omellete's packed with Potassium, Low in Fat, Low in Carbohydrates, Low Calorie, and High in Protein.  I make this a lot sometimes even for dinner.  It is an original made by me for Me and I am happy to share it with anyone and everyone.
Nutrition Facts for this recipe:

Total Fat           5.86g
Total Carbs      10.19g   (15g Carbohydrates - 4.81g Dietary Fiber = 10.19g)
Protein              23.36g
Sodium             1247.06mg
Calories            213
Potassium         182.4mg

This Healthy Weight Loss Recipe calls for the following Ingredients:

1 Pita (Joseph's Brand made with Whole Wheat, Flax, and Oat Bran)
3 Egg Whites (Egg yolk shown in picture just so you could tell that was the egg whites.  If adding a yolk add 4.5g fat to total under Nutrition Information)
1/2 slice 2% Milk American Cheese
2 oz. Honey Ham (Deli Sliced) then sliced into small pieces
1 c. uncooked Spinach
Non-Stick Cooking Spray


Start by warming a griddle or pan and spray with non-stick cooking spray.  I use PAM but of course there are generic brands as well.  Once the griddle is heated add your spinach and let wilt for about 40 seconds give or take a few.  Then add your Sliced Ham and let cook for about a minute mixing in with spinach as you cook.  Mix eggs in separate bowl with a fork and then add to the ham and spinach mixture on the griddle.  Cook for about 2 minutes on each side.  Depending on your heat you may need to turn sooner or later.  Next add your 2% Milk Cheese and remove from the griddle.  You can heat your Pita in the microwave or I like to place it on the griddle each side for about 30 seconds.  Place the Healthy Omelette on top and wrap to eat like a burrito or simply cut into pizza triangles.   Enjoy :)

This picture was taken with only one egg white being used which is why it looks so sparse on the Pita :) 

I hope you Enjoy this recipe, if you have tried it I would love to hear what you think!

Thursday, December 23, 2010

How Many Calories Should I Eat Per Day? Basal Metabolic Rate, Who? Caloric Intake for Dummies

In order to really grasp what my body needs to lose weight I have to figure out just how many calories my body needs to burn to actually burn a pound of fat??  I really had no clue.  I found two different answers.  One was an estimate guessing around 3500 calories to burn one pound of fat.  Another source said it was exactly 4218 calories to burn a pound of fat.  So how do I go about burning anywhere close to 4218 calories?

I need to find out what my caloric intake needs are first.  (Yes your body needs calories just to do simple functions like breathing). 

I always hear a general assumption of 1500 calories to lose weight.  Really, it depends on my weight and height.  So what weight and height is right for me?? 

I did some searching and discovered that there is actually a math formula for discovering this magical number.  Perfect...........I am horrible at math!?!?  At first glance I was even more terrified.

655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = basic caloric intake

I know it looked like way too much going on but I tackled it slowly and broke it down so it wasn't so overwhelming.  I will break it down to show you at 185 lbs. just what my total caloric intake should be for the day.  (Remember to find inches you simply multiply number of feet by 12)

Lets start with the basics:

I am 185lbs so that goes with the first problem.

Next I am 5' 8" or 5 x 12 = 60 + 8 = 68 inches tall

Last one was easy I am 28 years old.

So plugging those numbers in my equation looked like this:

655 + (4.3 x 185) + (4.7 x 68) - ( 4.7 x 28) = 1638.5 calories

Next you should figure out how active you are.  I chose the moderate activity because I try to make it to the gym 4 times a week.  So I should add 323.4 calories to my 1638.5 calories

323.4 calories + 1638.5 calories = 1961.9 calories can be consumed per day for my height and weight

You may think I could stop right there however.....I am trying to fit back into my "Skinny Jeans" so I need to burn at least 500 calories per day or I need to consume 500 calories less per day.  This will allow for a 1 - 2 lb loss per week depending on how much I really burn.  Obviously burning more or eating less calories will get me closer to the 2 lbs per week.

Realisticly looking at the situation I usually can last 30 minutes on a stepper, elliptical, or treadmill, and usually results in somewhere between 200-250 calories burned.  One time I walked on a treadmill for 1 hour and burned a little over 400.  So the goal is manageable with exercise but what about the days I am resting from the gym.  Those are the days I really want to Eat 500 less calories.

So my total Caloric Consumption Per Day (Calories Consumed per Day) on my days of rest should be 1961.9 - 500 = 1461.9

To keep it easy across the board I am going to shoot for that amount even on the days I excercise, that way it puts me closer to the 2 lbs per week mark. 

I went a step further and totalled up my caloric intake for each GOAL mark I am aiming for.  By setting realistic goals I am setting up my confidence levels and this should be successful.  My GOAL is to lose 5 lbs.  When I have lost 5 lbs. I then focus on losing another 5 lbs.  I am shooting for 2 lbs. every week.  Which means 1 week can be a 1 lb. week for a goal of every three weeks to lose 5 lbs.  I am really waiting to fit into my "skinny jeans" so I am not going to be stressing over a scale.  I think this is important because I am going to be doing toning excersises which can produce muscle and I don't want to be too frustrated over a number.  I can tell when I am losing weight.  My clothes start to fit better, maybe it's time to put on a smaller size.  I can see my stomach getting smaller and my thighs start to look pretty good.  I focus more on how do I feel as opposed to what does the scale tell me. 

Remember, your body naturally burns calories while breathing, and you probably do some light exercising without even realizing it.  Walking, Vaccuming, Ironing, etc.  So don't be so hard on yourself if you aren't making it to the gym as often as you would like.  You are still burning calories doing everyday things.

Check out this Calories Burned Estimator!

Wednesday, December 22, 2010

Carbohydrates in Weight Loss, Healthy or Unhealthy?

So I have been doing some research to find out if eating carbohydrates while I am trying to lose weight is the best option for me or should I really try to cut down on my daily intake?  I found a great website (I am not promoting this at all just simply googling my questions and this is what I found) that explains how many carbohydrates per day you should take in during weight loss or just in general.  I mean after all giving up carbohydrates totally is really not my greatest idea for losing weight.  I just don't think it would be a realistic lifestyle change.  I have 3 kids who look forward to Friday's and "Pizza Night". 

Little did I know??  This is one thing I found.

Click here to read the Full Article on Daily Carb Intake, Good or Bad?
"300 or more grams/day - Danger Zone!
Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/day – Primal Blueprint Maintenance Range
This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss
Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning
Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits."

Information in Italics found at

I think the 50-100 grams a day range is going to be a challenge for me.  I mean 8 oz. of Yoplait 99% Fat Free Original Yogurt has 42g of total carbohydrates.  I am almost there with one serving of yogurt.  I think this is the perfect example to show just how easily you can consume 300 or more grams per day.  I am definitely counting carbohydrates along with my calories from now on!  What do you think?

Skinny Jeans Amy, Skinny Jeans.  Stay focused!

I think the part above sums my goal for success in weight loss.  "eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds)"  After all, one Large Egg has 1g of Carbohydrates!  By eating 2 egg whites and only one whole egg I take in 3g carbs and save myself from 9 grams of fat as well.  That's Exciting news :)

Tuesday, December 21, 2010

Fat Jeans, Skinny Jeans, and Everything in Between!

So if you haven't seen a trend in the basics of my blog already I will fill you in on my life.  Just in case you haven't guessed it by now, my name is Amy.  I am a proud mother to three beautiful children.  My oldest daughter is 8, bright, smart and fun.  My middle child, my son, is 6 and is very talented and smart.  My youngest daughter is 3, super cute, and super funny.  She is about to be 4 which I don't like to mention.  Don't get me wrong, I am super excited she is going to be 4, however, that does mean it will be 4 years since giving birth and not dropping my weight.  Sure it has fluctuated, at one point I was 165 lbs. which at 5' 8" isn't horrible but still wasn't skinny. 

I say one point because I feel like I have been riding a crazy cycle of gaining and losing between 179-190 lbs for a couple of years now.  My tight "Fat Pants" (which is what I call them) are size 14 and my love handles clearly show.  My "Skinny Jeans" (which by the way haven't been worn in over two years) are a size 12.  I have fit some of my size 12 but not my "Skinny Jeans" size 12.  I know, I know you might be laughing right now thinking "that isn't skinny" or maybe you are saying "Oh My God I know" and can totally relate.  Either way, I think it is safe to say that every girl has her "Fat Jeans" and her "Skinny Jeans".

Which brings us back to my blog.  I want to fit back into my "Skinny Jeans" a pair of American Eagle "Artist Jeans" size 12 possibly sized wrong and are really a size 10.  I am just saying...geez....hear me out.  For some reason I have two other pair of American Eagle Jeans size 12 and 3 pairs of capris size 12 which I fluctuate wearing (key word wearing).  I can somehow fit into those size 12.  Not my "Skinny Jeans" size 12 though :(

 Like I said I am in between being somewhat comfortable in my size 12, then the too tight size 12 but too loose size 14, to the too tight size 14 but refusing to buy size 16.  So I am taking things seriously and really researching what I keep doing over and over again and keep failing over and over again.  I want to find a way to keep the weight off for good and then maintain it as well.  This is my journey to lose the pounds, maybe not be super skinny, but at least fit into my "Skinny Jeans" and feel good about myself again.  Be active (I forgot what that word meant) and healthy for me, my kids, and my husband.  I hope you can relate to what I am going through, been through, and hope to accomplish.  Follow along On My Way to Skinny :)

Skinny Jeans Amy, Skinny Jeans!  Stay Focused.