Skinny Girl Tips: You Can Still Eat Out!

During both of my weight loss rampages, I still ate at restaurants frequently. I even lost 20 pounds while working and eating at Taco Bell every day! Now, having a lot less mobility and a lot more pain, eating out is almost a necessity for us. For example, leaving church on Sunday, my husband and I took separate cars because he had to go straight to work. My hips and legs were hurting so bad I was holding back tears. But in the back seat I had two hungry kids (and a hungry me). There was no way I was going to be able to get around the kitchen to even make sandwiches. So we hit the Taco Bell drive thru instead, and watched a movie in the car while we ate.

Scenarios like that happen far too often at our house. Sometimes my husband is home with me, so he cooks, but being a cook at work, he cooks all day, and sometimes he just doesn’t want to. My daughter is also a big help, but at 8 years old, I don’t want her childhood to be about taking care of mom and little brother. So we eat out more than most people (or at least it seems that way). For a long time I felt guilty, because of the extra cost and the fact that it might not be as healthy as cooking at home, but with the help of a friend (Shout out to Mrs. C!) I decided that I wasn’t going to feel guilty anymore, I was just going to do what I needed to do to take care of my family, even when that meant doing things a different way than most.

I have never enjoyed cooking. It was kind of drilled in to me as a teen that I need to cook and learn to like it because when I get married and have kids, I will have to cook. So I tried, and I would get frustrated because it hurt, and it took so long, and then of course, you have to clean up afterward. So a couple hours of painful cooking and cleaning, for a meal that was gone in 20 minutes.  Ordering pizza just seems a lot less painful, and a lot more enjoyable. Luckily, my husband and kids don’t care that I’m not a 50’s housewife kinda girl. I’m kind of glad that I never liked cooking, because it would be one more thing that I wished I could do. Instead, I can see part of the blessing in my disability: I have a good excuse not to do something that I hate doing anyway.

So that was kind of a tangent, but this is a disability blog, so I feel like the disability aspect is important.

Anyway, it is totally possible to stay on track eating right at restaurants. Here are a few rules I follow:

  • No matter what you choose off the menu, STOP WHEN YOU’RE FULL. I know, it’s just. So. Good. But the leftovers will be good tomorrow when you heat them for lunch.
  • Have some fruits or veggies with your meal (fries don’t count. Anything deep fried doesn’t count). It doesn’t have to be anything complicated; it’s as simple as having tomato, onion, and lettuce on your burger, or salsa and guacamole with your quesadilla.
  • Look at the menus nutrition guide if available. Most fast food places have them. Even Starbucks has one. Sit-down restaurants will sometimes list calorie counts next to menu items. 500-700 calories = good. 1,000 calories or more = bad. (This is for a meal, if you are just having coffee and desert, the counts should be much lower)
  • Grilled or baked, good. Fried or crispy, bad. I don’t think I need to explain that one.
  • Don’t be afraid of cheese. Just don’t ask for extra. Cheese has nutritional value. Remember, we’re making lifestyle changes. Are you going to go the rest of your life without cheese? Didn’t think so.
  • Think outside the mayo jar. Mayonnaise is bad for you. No nutritional value, lots of fat and calories. Get creative with your condiments. Burgers are fine with just mustard and ketchup. Guacamole & BBQ sauce make a great western burger. Balsamic vinegar is awesome on a chicken sandwich.
  • Trade in your French fries. The day when you could only get fries with your burger or nacho cheese sauce for your chips is gone. Try a healthy side like yogurt or fruit instead of fries. Ask for salsa and guacamole instead of nacho cheese. Gotta get that fry fix? Steal just a few from your husband (or kid or friend)!
  • The same goes for sour cream and salad dressings. Ditch the sour cream for guacamole. Still creamy, and packed with nutritional value. Cream based salad dressings are bad. Choose balsamic vinegar (good for you!) or olive oil and lime (also good for you).
  • Starbucks? Ask for nonfat milk. What about sugar free? Artificial sweeteners are chemically altered. They are carcinogens (shown to increase risk of cancer). Also, there have been tons of studies that show that they don’t help weight loss. Stick to the real stuff in moderation.
  • Starbucks pastry? loaf. Their reduced fat pastries are better than the regular ones! Or pick something with nutrients, like pumpkin or banana nut.
  • Pizza can be good for you! Especially if you order a thin crust vegetarian special. If you have to have meat, Canadian bacon (or ham) is your best bet. It has a surprisingly low fat and calorie count. If you don’t like all the veggies, just add the ones that you do like. Love Hawaiian? Just ask for Canadian bacon and pineapple instead. Hawaiian has extra cheese. If you don’t like thin crust, don’t beat yourself up; order pan. Ask for whole wheat crust where available, and don’t forget to sprinkle those little crushed pepper packets! So good for you, and a metabolism booster!

Eating healthy at restaurants doesn’t require a degree in nutrition, just a combination of common sense and creativity. Later in the week I’ll post some of my favorite weight-loss-friendly menu items 🙂 Now go hit a drive thru!

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Skinny Girl Tip of the Week: Eat!

Skinny Girl Tip of the Week: Eat!

You’ve heard the analogy that eating is the human equivalent to putting gas in a car. It’s totally true. Starving yourself is not the answer to weight loss. I know way too many people who have gone on 500 calorie-a-day diets to lose weight. But guess what? They’re not thinner. And they’re still trying to find that miracle diet. Why? Because starving yourself DOESN’T WORK. Even if you were to lose 5 or 10 pounds, your body can’t live on 500 calories a day forever. Eventually you have to go back to eating a healthy amount. And when that happens, you gain it all back. This happens for two reasons:

1) You haven’t learned new eating habits. Healthy eating habits. You don’t know any different so you go back to eating the same junk that got you there in the first place.

2) When you starve yourself, it screws up your metabolism. Our bodies are smarter than we realize. When you starve yourself, your body goes into hoarder mode. It’s so glad to finally have food, and it’s afraid you’re going to starve it again, so it clings to the calories you put in, as well as the fat that’s already there.

If it’s clinging to the fat that’s already there, how easy is it really going to come off when you diet and exercise? It’s gonna fight to keep what it has.

Eating gives you energy and spurs your metabolism. This makes your body way more effective at burning calories when you exercise, as well as when you’re just vacuuming the carpet, or even while you’re sleeping. Feeding your metabolism is key in losing weight and keeping it off.

So eat when you’re hungry!

I’m not going to tell you to eat breakfast if you’re not hungry and it makes you sick to your stomach (though it wouldn’t hurt to down some water or a cup of joe. And no, your coffee doesn’t have to be black.).  But when you start feeling sluggish, it’s a good indication that your body needs some fuel.

That being said, when you eat, try to make wise choices, and stop when you’re full.

Even if it’s between meals, have a yogurt or a banana or a granola bar. Motherhood, or life in general, is crazy busy. So if you just ate breakfast a couple hours ago and you hear your tummy growl, don’t feel guilty about grabbing a snack. You’ll burn more calories, think better, feel better, and your loved ones will thank you  😉

Skinny Girl Tip of the Week: Exercise!

Skinny Girl Tip of the Week: Exercise!

This is probably the single most important tip I could give you. There are so many health benefits to exercise; it doesn’t stop at weight loss. Cardio helps you lose weight, and cardio combined with weight training really improves your metabolism, making easier to lose weight and keep it off. Exercise also boosts your immune system, is more effective at fighting depression than antidepressants, it helps pain relief, improves circulation, gives you a longer life span, and so many other benefits. I know, you’ve tried, and failed, at exercising to lose weight. This issue is close to my heart, beca…use I have a disability, making it very difficult, and sometimes impossible, to exercise. But you know what? I did it. And I got results. And if I can do it, just about anyone can. It’s difficult at first, more of a battle of the mind than anything, but YOU CAN DO IT. And if you are consistant and refuse to give up, you WILL SEE RESULTS. So make time and not excuses. Pick five or six days out of the week and just do it. Crank up the headphones, break out the stroller, and jog around the block. Stick your feet under the couch and do crunches. Hold on to your dresser and do squats. Grab a gallon of milk and do reps lifting it in the air. There are plenty of things you can do to fit exercise into your budget and schedule. JUST DO IT!

To my readers:

The above was a post I  made on a fitness Facebook page. I had to keep it short and sweet, and none of the members of that page have a disability. However, I do, as do many of you. So I would like to add to my post.

Back when my daughter was born, I could walk about as far as I wanted to. It required some extra effort, but I could do it. So I bought a treadmill and an Easy-Shaper (A fancy contraption that helps me to crunches and other ab-exercises). It was hard to do the treadmill, some days more than others, but it didn’t hurt, and I rocked it. I lost those 40 pounds after about 6 months of getting serious.

Fast forward to when my son was born a year ago, and everything hurts, all the time, and I can’t walk for 5 minutes. I had 25-30 pounds to lose, and I knew my treadmill wasn’t going to do me any good. I decided to try a stationary bike (I can’t ride a 2-wheeler for balance reasons), so a friend and I traded her bike for my treadmill. I couldn’t do the bike unless I was wearing my braces, but I could do it. Most days. So on the days I could do it, I did it as fast as I could for as long as I could. I aimed for 20 minutes twice a day, which became 10 minutes twice a day. For a while, I couldn’t do it at all. Then, last week, in an effort to lose that last bit of baby wieght, I set out to do 15 minutes, twice a day, for 11 days (until my son’s 1st birthday). I only lasted nine of those days, until I just couldn’t anymore, but I can tell it made a big difference. I’m still doing my ab exercises on my easy shaper, and eventually I’ll go back to taking it slow on the bike. All that to say… EVEN YOU CAN DO IT! You might have to modify some exercises for yourself, and there will probably be a lot of trial and error, but you can do it! If you have a doctor or therapist you see regularly, ask them to help you design a program that will work for you. And if you find some things you can’t do, DON’T GIVE UP! Keep searching, and run with the things you can do!

To my readers who do not have use of their legs, I have done some online research, and found some effective exercise ideas (even cardio!) that you can do from a wheelchair! Usually, links don’t work when I post them from my laptop, but here are the sites:

http://www.livestrong.com/article/108802-exercises-people-wheelchairs/

http://www.ehow.com/way_5518274_exercises-people-wheelchairs.html

http://www.ehow.com/video_8000390_abdominal-exercises-wheelchair.html

 

Getting Fit: Skinny Girl Tips

So, my sister started this great getting fit page for moms. Just a community where friends can share their tips, ideas, successes, and frustrations. I am not overweight now, but I was after my daughter was born. Getting fit is a tough road for anyone, but having a disability adds extra challenges. But with patience and determination, I did it. I did it again after my son was born a year ago.

I did not use fad diets or expensive memberships to do it. I did it on my own, with simple diet changes and excersize. I believe that if I can do it, just about anyone can do it.

So each week on my sister’s page, I share a Skinny Girl tip of the week. Just a simple change you can make to get the weight off and keep it off. I thought I would share with you, too! Disabled or not, I think these tips can help anyone who wants to lose wieght or be healthier.

Before and after pics are soon to come!

 

Skinny Girl tip of the week:

A journey of 1,000 miles begins with a single step. Right now, it may seem like you’ll never reach your goal. And in 6 months, if you don’t start now, you’ll still be the same. But what if, 6 months from now, you had a totally different body? That can happen! If you stay determined and consistent,  you could lose those 10, 20, or 40 pounds in 6 months! Just remember that there will, and should be, a few cheat days and mistakes. And don’t worry, it DOES NOT mean that you can’t eat like a normal person. Imagine yourself a totally different person by January. YOU CAN DO IT!