Cocktail Anyone?

On Saturday,  I went on a tour of the Morgan Creek Vineyards in Harpersville with some friends.  This small family-owned winery specializes in making flavored wines from muscadines, peaches and blueberries.  We were able to see how everything is made and enjoyed a tasting as well.  P.S.  The Carlos was my favorite!  FYI - Alabama has 12 wineries!  Born and raised here and didn't even know it.  I think I will have to hit up another one because it is such a nice, relaxing way to spend an afternoon in the springtime while getting in some steps (yep, the pedometer was running).  Now that's multitasking!

Anyway, this visit made me stop and think about a few things.  I enjoy a good cocktail like anyone else when I am hanging out with friends, but I also need to be mindful of the fact that I want to win this weight loss competition that we just started.  Just how many calories are in some of our favorite drinks?  Google to the rescue!

Note: These calorie counts for popular alcoholic drinks are approximate, based on popular recipes, but may vary depending on ingredients and portions.

• Pina Colada (6 oz): 378 calories
• Mojito (8 oz): 214 calories
• Cosmopolitan (4 oz): 200 calories
• Chocolate martini: (2 oz each vodka, chocolate liqueur, cream, 1/2 oz creme de cacao, chocolate syrup): 438
• Margarita (8 oz): 280
• Skinnygirl margarita (4 oz): 100
• Green apple martini (1 oz each vodka, sour apple, apple juice): 148
• Martini (2.5 oz): 160
• Port wine (3 oz):128
• Bloody Mary (5 oz): 118
• Red wine (5 oz):120
• White wine (5 oz): 120
• Alcohol-free wine (5 oz): 20-30
• Beer (12 oz): 150-198
• Light beer (12 oz): 95-136
• Ultra-light beer (12 oz): 64-95
• Champagne (5oz): 106-120
• Coffee liqueur (3 ounces): 348
• Godiva chocolate liqueur (3 oz): 310
• Wine spritzer (5 oz): 100
• Eggnog with rum (8 ounces): 370
• Hot chocolate with peppermint schnapps (8 oz): 380
• Hot buttered rum (8 oz): 292
• Spiced cider with rum ( 8 oz):150
• Mulled wine (5 oz): 200
• Vodka and tonic (8 oz): 200
• Screwdriver (8 oz): 190
• Mimosa (4 oz): 75
• Gin and tonic (7 oz): 200
• Long Island iced tea (8 oz): 780
• White Russian (2 oz vodka, 1.5 oz coffee liqueur, 1.5 oz cream): 425
• Mai Tai (6 oz) (1.5 oz rum, 1/2 oz cream de along, 1/2 oz triple sec, sour mix, pineapple juice): 350
• Rum and Coke (8 oz): 185
• Rum and Diet Coke (8 oz): 100
• Mike's Hard Lemonade (11 oz): 98

List from WebMD.com 

Something New: Week 1 Wrap-Up

Well, I have made it through the first week of the competition and I didn't even want to have a cheat day.  In other words, I made only reasonable changes to my diet and exercise routines so that I didn't feel deprived or overworked.  It's not exactly what I want it to be just yet, but I think it's a great effort.  Since I use the My Fitness Pal app on my smart phone to keep track of my daily food diary, water intake and exercise, I can share a sampling of the dirty details from this past week.  Final tally - 2 lbs lost!

Notes

• I am eating 5 times a day (Breakfast, Lunch, Dinner and 2 Snacks) 
• Tried some new foods that I will have to tell you about!
• I partially prepared all dinners in advance. 
• I exercised (walked outside or on treadmill) six days this week.
• Aimed to drink 6 to 8 glasses of water a day.
• New Goals: More lunches from home, more exercise, more fruit, more water & more sleep!

Breakfasts

• Apple Cinnamon Nutrigrain Bar
• 2 pc. Bacon and Cheese Grits
• 1/2 pc. Smoked Sausage and Cheese Grits
• Egg Whites, Bacon and White Wheat Toast

Lunches

• 6" Ham & Turkey Subway Sandwich & Lays Light Potato Chips
• Sausage & Ricotta Cheese Flatbread (Cheesecake Factory Skinnylicious Menu)
• Soft Tacos with Mexican Rice (Cheesecake Factory Skinnylicious Menu)
• Chik-fil-a Chargrilled Chicken Sandwich and Fruit Cup
• Ham & Turkey Sandwich on Thin Bun & Pretzel Crisps

Dinners

• 2 Tony Roma's Rib Bites & Chef Salad
• Oven Roasted Chicken Wings & Chef Salad
• Oven Roasted Chicken Wings & Sweet Potato Fries
• Ham & Turkey Sandwich on Thin Bun & Lays Light Potato Chips
• Blackened Salmon & Rice Pilaf

Snacks (2 a day)

• Strawberries 
• Baked Lays BBQ Chips 
• Animal Crackers
• Skinny Cow Crisp Bar
• Special K Fruit Crisps 
• Jelly Belly Beans

A Love/Hate Relationship: McDonald's

Since starting this healthy living concept (in conjunction with the weight loss competition),  my friend J. and I have been looking into the nutritional content of the lunches that we eat during the work week.  There is nothing like the feeling of dread that you get when you realize that your favorite grilled chicken salad has a ridiculously high number of calories.  A salad!!! 

We have now realized that we need to be better prepared before we even leave the office.   While fixing your own lunch is the best way to keep track of what you are eating, you do not always have that option.  Sometimes you wake up late, have a packed schedule or are running errands around town and you shouldn't have to avoid fast food restaurants for the rest of your life.  Plus, many of them have been modifying their menus to include healthier options that can provide you with a healthy, tasty meal on the go.

So, let me introduce you to a new series called "A Love/Hate Relationship".  These posts will highlight some of the best and worst options from the fast food and casual dining restaurants that most of us will frequent at some point on this "Get Fit!" journey. 

Who wins the honor of Post Numero Uno?  McDonald's

Let me put all of my business in the streets and say that my favorite meals are the Angus Deluxe Burger, Filet-o-Fish, Premium Crispy Chicken and Southern Style Chicken Meals.  Now let us take a look at just what I have been eating when you factor in that medium fry (380 cal /19g fat) and Coke (210 cal):

• The Angus Deluxe (Cal 750/Fat 39g) ~~~ Meal (Cal 1340/Fat 58g) 
• The Filet-o-Fish  (Cal 380/Fat 18g) ~~~ Meal (Cal 970/Fat 37g) 
• The Premium Crispy Chicken (Cal 510/Fat 22g) ~~~ Meal (Cal 1100/Fat 41g)  
• The Southern Style Chicken (Cal 420/Fat 19g) ~~~ Meal (Cal 1010/Fat 38g)  

Le Sigh.  I do love the fries, but just how many calories have I been consuming every day?  After perusing the nutritional information provided on the McDonald's website, I have found some better options. 

Breakfast 

Fruit 'n Yogurt Parfait (Cal 150/Fat 2g)

Fruit & Maple Oatmeal (Cal 290/Fat 4.5g)

Fruit & Maple Oatmeal without Brown Sugar (Cal 260/Fat 4.5g)

Lunch/Dinner

Premium Caesar Salad with Grilled Chicken (Cal 190/Fat 5g)

Premium Southwest Salad with Grilled Chicken (Cal 290/Fat 8g)

Grilled Chipotle BBQ Snack Wrap (Cal 250/Fat 8g)

Grilled Ranch Snack Wrap (Cal 270/Fat 12g)

Hamburger (Cal 250/Fat 9g)

Cheeseburger (Cal 300/Fat 12g)

Premium Grilled Chicken Classic Sandwich (Cal 350/Fat 9g)

Sides

Salad (Cal 20/Fat 0g)

Apple Slices (Cal 15/Fat 0g)

Small French Fries (Cal 230/Fat 11)

Once you throw in a diet soda or unsweetened tea, you have a decent meal!  Keep in mind that while this is not something that you should order on a daily basis, it will provide you with an option that is not 90% of your daily calories!

Link Love

I love reading blogs, so I am going to share the good ones that I find that have great reviews, recipes, exercises nutritional information and words of encouragement.  Enjoy!

I Ate A Pie - http://www.iateapie.net
Provides reviews of foods marketed as healthy and diet friendly options. If it says low fat, low carb, reduced sugar, whole grain, natural, organic or high protein - we review it.

Skinny Taste - http://www.skinnytaste.com/
Features low fat, family-friendly, healthy recipes that don't sacrifice any of the flavor that can be found in their full-fat origins.

The Picky Eater - http://pickyeaterblog.com/ 
Features healthy recipes and tips with great photos!

Fat Secret - http://www.fatsecret.com/calories-nutrition/
Wondering how many calories are in your favorite foods?  Browse common foods and products from your favorite brands and restaurants.

Food Network Healthy Eats - http://blog.foodnetwork.com/healthyeats/
The Food Network offers the latest tips, nutrition news, low-calorie recipes and easy ideas for adding fresher, more wholesome foods to your life.

daily Spark - http://www.dailyspark.com/
The dailySpark is a blog that offers fresh doses of fitness, nutrition and health news every day. Here are just some of the things you'll find at the dailySpark:

• Summaries of the health, fitness and nutrition news that matters to you
• Quick tips to balance healthy living with your busy lifestyle
• Motivational stories about real people who have lost weight and kept it off
• Reviews of food and fitness products, including packaged foods and exercise equipment
• Quick and painless ways to save calories and eat healthier
• Expert answers and opinions on the latest health trends

The Cheesecake Factory SkinnyLicious Menu

My first reaction...well, whaddaya know!  The Cheesecake Factory has FINALLY listened to everyone that has criticized it's ginormous portion sizes and high calorie meals and is offering new, healthier options on its SkinnyLicious menu.  It includes 15 entrees under 590 calories and 12 appetizers under 490.  

So, for "research" purposes, I decided to stop by for lunch with friends so I could try out a few of these lovely options and give you the highs and lows of each :-)

Island Grilled Chicken

Grilled Soy Glazed Chicken Breasts Topped with Macadamia Nuts. 

Served with Fresh Vegetables and a Little White Rice

Pros: Tasty sauce and three chicken breasts made this very filling

Cons: "Little" white rice is right!  This was about a quarter cup.

Soft Tacos

Three Soft Corn Tortillas Filled with Spicy Chicken or Shrimp, 

Avocado, Tomato, Onions, Cilantro and Crema. Served with Spanish Rice

Pros: Three tacos and rice is a lot for only 560 calories.  I couldn't even finish it all!

Cons: I know you have to exclude something when you're trimming the fat, but the chicken had absolutely no seasoning on it whatsoever.  The sauce on the side helped.

  

Sausage & Ricotta Cheese Flatbread

Fontina, Parmesan and Romano Cheeses, Garlic Crumbs, and Herbs

Pros:  Delicious, delicious, delicious!!!  My favorite so far!

Cons: The size is not really large enough for an entree without a side salad, 

but it was great for lunch. 

Check out the full menu on their website here: SkinnyLicious Menu. 

While they do not offer a Skinny Cheesecake (or any other skinny desserts for that matter), they do have some Skinny Cocktails!  Yummy!!

Want to Lose Weight? Drink Water!

How much water do you drink each day???  I can admit that I am no where near an "8 Glasses-A-Day" person and usually only drink something with meals.  However, I recently came across a comment on a message board that said drinking two glasses of water before each meal would help you lose weight.  Sounds like a gimmick, right?  Like eating on saucers so you can't eat as much or chewing each bite 50 times so that you get full faster.  Well, I began to wonder if there was any truth to this and decided to Google it for more reputable source.

 

Health.com recently reported about a new study suggesting that an effective weight-loss aid is available straight from your kitchen sink.  Drinking two 8-ounce glasses of water (the amount in one small bottle of spring water) before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented at the annual meeting of the American Chemical Society in Boston.

The study included only middle-aged and older adults between the ages of 55 and 75 who were on diets - 1,200 calories per day for women and 1,500 calories per day for men. Half of the people were told to drink 16 ounces of water before every meal. After three months, the dieters who drank water had lost an average of about 15.5 pounds, while those who didn't lost just 11 pounds.  A year later, the water-drinkers had also kept more of the weight off.

It’s also a better way to change the habit of drinking sugary drinks that contain high calories like sodas.  Sounds easy enough to do and I do need to increase my water intake.  Maybe I will give this a try.  What do you think?

There's An App for that: Calorie Counters

Two of the most popular and effective calorie counters that I have come across are from My Fitness Pal and Lose It!  You can sign up and use their websites or download the apps for your smart phone.  Try them out and see which works best for you.

My Fitness Pal
Losing weight isn't always easy, but with Calorie Counter by MyFitnessPal you'll have the tools to get in shape, take the weight off, and keep it off. This fast and easy-to-use calorie counter lets you keep track of your diet even while you're on the move. Make use of the comprehensive database that includes over 590,000 foods and a speedy search function for exercises and take off those extra pounds in a hurry. Lose weight the healthy way and do it all for free with Calorie Counter by MyFitnessPal.

Food

• Database of over 590,000 foods, updated daily
• All major nutrients: calories, fat, protein, carbohydrates, sugar, fiber, cholesterol, and more
• Store foods automatically for easy access
• Add multiple items at once or create an unlimited number of custom foods
• Log your calories with just a few taps

Exercise

• Over 350 exercises
• Track both cardio and strength training
• Create an unlimited number of custom exercises
• Enter your own calorie amounts -- great for exercise equipment with calorie reports

Lose It!
Succeed at weight loss with Lose It! Set goals and establish a daily calorie budget that enables you to meet them. Stay on track each day by recording your food and exercise and staying within your budget. The Lose It! app features a simple, streamlined interface, and a comprehensive database of foods and activities. Quickly add new foods or exercises to the database, and setup recipes for more complicated foods.

• Add new foods or exercises to the database
• Setup recipes for complicated foods
• Record in your personal log previous meals, foods, and other shortcuts
• Track nutrients such as protein, fat, carbohydrates, and more
• Work with or without a network connection

~Product descriptions from Amazon.com~

Walking is the Best Medicine

My Mom has always said that walking is the absolute best exercise.  It's free and you already do it on a daily basis!  Walking is complex and extremely beneficial to our overall health. Not only are our feet working, but so are our hips, spine, arms, shoulders and our head – all move in sync to maintain balance in the system!  It also build stamina, strengthen muscles and helps burn calories. In order to improve your health and lose weight, start by trying to take about 10,000 steps per day, which is approximately five miles.  The average person already takes between 3,000 to 4,000 steps a day, so increasing the number will only require some minor changes to your lifestyle.  If you aren't used to being active, start slowly and aim for 5,000 steps a day for the first week and work your way up.

SIMPLE STRATEGIES FOR EXTRA PEDOMETER STEPS

Begin by making small changes to increase your daily activity level and get in those extra steps:   

• Park in the farthest space from the mall or your office.
• Take the stairs instead of the elevator when you can.
• Take a break and walk around the floor throughout the day while at work.
• Take the stairs instead of the elevator.
• Put on upbeat music while you clean your house.
• Walk the dog or take a stroll to visit your neighbors. 

Wearing a pedometer is a great way to keep up with how many steps you take.  You can probably find a basic model at your local dollar store, so no excuses!  Put it on in the morning when you get up and take it off when it's time for bed.  Once you make taking the extra steps a habit, it will be much easier to reach and maintain your goal weight.

Sweet Treats

I seriously love sweets, but that isn't really a good thing when you are trying to battle the bulge.  However, what better way to satisfy your sweet tooth with just a few calories than the treats from Skinny Cow!  Plus, they are low in Weight Watchers points if you are following that plan.  Just remember, just because it's low in calories doesn't mean you can inhale a box of six.  Everything in moderation!!

Milk Chocolate Clusters - 120 calories per pouch
Unbelievably rich, bite-sized chewy clusters of creamy caramel and crispy pieces, covered in dreamy milk chocolate.

Milk Chocolate Heavenly Crisp - 110 calories per bar
Delicate wafers layered with delicious chocolate crème and covered in a milk chocolatey coating.

Peanut Butter Heavenly Crisp - 110 calories per bar (my fave)
It’s delicate wafers layered with nutty peanut butter crème and covered in a milk chocolatey coating.

See more products, including ice cream snacks, at www.skinnycow.com.

My Favorite Fast Food Restaurant: Chik-Fil-A!!

Ok, anyone who knows me also knows that this is my absolute favorite place to grab a meal. I enjoy the Chik-n-Minis for breakfast, the nuggets or chicken strips for lunch and the Ice Dream for a cool, sweet treat during the summer months.  They also have healthier options, one of which I would like to share with you.

According to Eat This, Not That, the Chick-fil-A Chargrilled Chicken Sandwich with a medium Fruit Cup and Unsweetened Iced Tea only has 360 calories and 4 grams of fat.  Here you have a full meal for 360 calories, and between the chicken and fruit, it provides 27 grams of protein, 40 percent of your day’s vitamin A, and more than 2 days of your vitamin C. Choose this over a Big Mac with medium fries twice a week, and in a year’s time, you’ll have cut almost 17 pounds of flab off your belly.

Sounds like a good option to me, but I would probably swap out the unsweetened tea for a diet Dr. Pepper!

Looking for a Good Snack?

Smart snacking can work wonders on your waistline, but it can be a challenge to find options that keep the sugar low and the protein and fiber high. That's why Men's Health magazine put together a list of the 50 healthiest snacks in the supermarket that includes:

• Fiber One Chewy Bars Oats & Peanut Butter
• Lärabar Chocolate Chip Brownie  
• Lean Pockets Whole Grain Supreme Pizza 
• Chobani Nonfat Blueberry Greek Yogurt 
• Wheat Thins Fiber Selects 5-Grain Crackers

Those Fiber One bars have just been added to my grocery list!  Visit their website at http://eatthis.menshealth.com/slideshow/50-best-snack-foods-america for the complete list.

Welcome :-)

This is the first post which will log my progress during a weight loss competition with my friends.  Here are the rules:  Each Monday we weigh in. As an incentive to stay on track, the person who loses the greatest percentage of weight for the week will not have to pay into the pot.  Everyone else has to pay $5 for that week.  I am planning to beat them all each week, pay nothing and take all the cash in three months (insert evil laugh here).

I am also taking this time to make a lifestyle change to become healthier. No more casual dieting, losing weight for certain events or exercising for two weeks on and two months off!    So as I learn helpful information, I will be sharing news, recipes, reviews of healthy snacks and meals that I try as well as whatever ramblings are on my mind at the moment.  Enjoy!!