Hungry Much???

When I first started this journey, I don't think I was all too serious about my nutrition. Sure I would eat healthier options of things I liked, but I would also mindlessly munch on little pieces of dark chocolate, heck, even eat a WHOLE bag of Cheetos on occasion. I know, I know, not good. I finally realized that my constant lack of food monitoring was sabotaging all of my efforts to slim down and get healthy. So I started looking for other alternatives to snack and eat.

Today I decided to list some calorie light foods that are very filling.

1. Fish: 3 ounces of fish is roughly 100 calories.

2. Soup: You can have 1 cup of soup and consume 50-100 calories.

3. Air popped Popcorn: 3 cups of this treat is only 93 calories (remember, no butter).

4. Lean Beef: You can still have 3 ounces of a good steak and only consume 160 calories.

5. Apple: Remember that saying an apple a day keeps the doctor away, well it is also on 50-100 calories.

6. Anything wholegrain or whole wheat: These calories vary, but they are more filling and nutritious than the white varities.

7. ALL vegetables: 1 cup of vegetables is 5-80 calories. I LOVE my veggies!

8. Skinless chicken: half a cup of skinless chicken is around 100 calories.

9. Oatmeal: This is one of my breakfast go to's, and it is 150 calories for 1/2 cup.

10. Grapes: I don't know about you but they go quick in my house, and they are anywhere from 50-100 calories per cup. This also applies to most fruit. So eat up!

I know it takes time to get your eating under control. Just remember to take it one day at a time, replace on bad choice with one good choice per week. You'll be suprised at the difference it makes. If you focus on being healthy, then the weight loss will follow. It took me a long time to realize this, and I hope I can help someone realize it sooner than I did.

Here's a recipe for everyone:


Spinach-Stuffed Salmon Fillets

Total Time: 25 minutes
Prep Time: 5 min.
Yield: 2 servings

Ingredients:
2 (4-oz.) raw wild salmon fillets
Sea salt and ground black pepper (to taste; optional)
2 cups fresh baby spinach, coarsely chopped
1 Tbsp. chopped, dry-pack sun-dried tomatoes
¼ cup chopped raw almonds
Nonstick cooking spray



Preparation:
1. Heat oven to 350° F.
2. Cut a slit lengthwise ¾ of the way through each salmon fillet, making sure not to cut all the way through. Season with salt and pepper if desired. Set aside.
3. Combine spinach, tomatoes, and almonds in a medium bowl; mix well. Spoon ½ of the mixture into each slit.
4. Arrange fillets on baking pan lightly coated with spray.
5. Bake for 15 to 20 minutes, or until salmon flakes easily when tested with a fork and the spinach mixture is heated through.

Nutritional Information: (per serving)

Calories:241 Fat:13g Saturated Fat:2g Cholesterol:62mg Sodium:220mg Carbs:5g Fiber:2g Sugars:1g Protein:26g




Be sure to follow me on Facebook at www.facebook.com/teamfitmckinney.

Deliciously yours,


Lisha

Setting the Example

These past couple of days have had me thinking. Mostly because I set up a group on Facebook called the No Junk Food 5 Day Challenge. For 5 days people in the group were not allowed to eat any junk food whatsoever. There were many takers, and they all thought they would die! Suprisingly, the ones that committed to the challenge made it through and even said that they enjoyed the challenge and felt better. Some even involved their kids! This whole thing got me to thinking about setting the example for your family and those around you. This not only applies to a healthy lifestyle, but also everyday living. Let's start with family, especially kids. Now I get up and workout in the mornings, sometimes on the weekends I do it later in the day, but nonetheless, I get it done. Recently, I had a day where I was lacking a little motivation. I popped in my DVD and started my workout. I had made about 2/3 of the way through when I decided I had had enough, and was going to just stop. While I'm working out, my girls sometimes watch me or join in. Well this particular day was a "let's watch mommy" day. So as I was saying, I had decided to stop the DVD. Right after I said, "I'm tired...I quit," my oldest daughter said, "Mom, don't quit you only have 12 minutes left." I realized she was right. So for the rest of the workout my daughter pushed me to finish. After I was done, she told me, "Way to go Mom! You did it!." That made me feel good and realize that even when I don't feel like it, they are watching me, making sure I get it done. Even if they don't always participate, they know that being healthy and exercising is important. On to family example number 2. When we go grocery shopping, my husband and I generally get the more nutritious foods for us. Somehow we put it in our minds that the kids didn't like or want any of the good for you things that we ate. Well on our last shopping trip, we did like we usually do, get us some good for you foods, and bought the kids some not so good for you foods. Well, when we got home and unloaded the groceries and the kids got home from school, they went to the fridge to see what we had. My son, who eats ANYTHING, tells me, "You and dad always get the good stuff for you and buy us the junk." Boy, that statement hit me like a lightening bolt! I didn't realize that my kids were wanting to eat the things that we ate. It made me realize yet again that we set the example for our children. If they see your eating habits change, then alot of times their eating habits will change as well. It made me realize that even when I don't think they are watching they are and they want to be a part of it too. We instill healthy habits in our children. If we do it now, they won't have to play catch up when they get older. We put them on the right path and they will be successful. They may stray, but they still have what they need to get back on track. Now, back to this challenge group. I gave the challengers a list of things to do, like upload a pic after a workout, share their meals, motivate others, etc. In order for them to want to do this, I needed to set the example. So I posted pictures after my workouts, tried to motivate others and encourage them, and shared some of my meals. My husband, and one of my closest friends, who are my partners on this healthy lifestyle journey, also did the same thing. Lo and behold, what do you??? The challengers started doing the same thing. Let me tell I had a proud mommy moment with this group of people. They kept the challenge fun while learning some new things about themselves. How could I expect others to want to do something that I asked, if I didn't do it myself? Like I said, even when you don't think anyone is watching, they are. You never know who you might motivate or inspire even when you don't think anyone is watching. Just continue to be consistent, do your best, and forget the rest! I hope you have a fabulously fit and fun weekend! Deliciously yours, Lisha

Time for a Challenge!

Well, summer is just around the corner, and I am more determined than ever to get in the best shape of my life! Recently my little group completed Insanity! Let me tell you that was ONE CRAZY RIDE! With that being said, just because we finished it doesn't mean we stopped on our journey to a happier, healthier lifestyle. Just the contrary! We have formed another little group...this one is to participate in the TurboFire Smokin' Hot Body 90 Day Challenge! This is just what I needed to get myself in HIGH GEAR! I also love that I have some amazing women doing this with me. Fitness is so much more fun when you have a buddy doing it with you! I can't wait to let you all see my progression in 30 days. Then I will keep you updated on my progress at the 60 and 90 day mark. Remember I am a work in progress, so PLEASE be nice. On another note, I am going to be using this blog to give helpful tips, meal ideas, and anything that is just life related. I think having that focus will not only benefit me, but help those that strugge as well. We can do this together. I want to be here to help you and also get some great tips from you that can help me! So if you ever have anything you want to share, have any questions, etc, please feel free to post on this blog. I look forward to hearing from all of you! Getting fit deliciously, Lisha Be sure to find me on Facebook, www.facebook.com/teamfitmckinney

Life, Love, & Fitness

It's been a little while since my last blog, but my family has been dealing with a lot. That is not to say that I have given up on my goals that I have set for myself, but to the contrary, I continue to push forward. This post is mostly for me, and I hope you all can understand that. On Friday, January 25,2013 I lost my number one supporter, my heart, my rock, my kids grandmother, but above all of that she was my Mommy. No matter what, she was always there for me, even when I didn't think I needed her. She was one of the strongest women that I knew, besides my grandmother. I could always count on her no matter what. When I didn't see a way, she always did. When my mom first went into the hospital it was for an infection in her foot, we never thought less than two months later we would be saying goodbye. I can remember when I started back working out she was always supportive. When my husband had his knee surgery, she would always ask him if I was still working out even though he couldn't. Like I said she was my number one supporter. She always wanted us girls to be better than she was, and I can see that now. My mom raised 5 intelligent, strong, fairly outspoken young women. We all have her in us and we will continue to be strong and carry on because that is what she would expect of us. We will be strong for each other and for those in our family. We will continue to have each others backs. We will also continue to argue because that is what we do, but even when we argue we will continue to love each other with our whole hearts, because that is what Mommy taught us. But most of all we will continue to love her. I know we have a long journey ahead of us and that it is going to be tough one, but we will make it and we will be there for each other. So as I continue on my fitness/health journey, I will do so knowing that I still have my biggest supporter. I will push through those days when I don't want to, because I'm not only doing it for me, but for her as well. To honor her and to be the healthiest version of me that I can be. I love you Mommy!

One Insane Week!

I know it has been a while since my last post, but I am back this time for real. Today marks the end of week one with Insanity. This time my journey is not alone. I have some great people coming along. We are all holding each other accountable for our fitness and nutrition. I know that the accountability is something that I need. We are there for each other when we have a rough day, have questions, or just want to share our accomplishments. I feel blessed to have them by my side, because it makes it that much more fun. We even worked out together one morning via FaceTime! Technology is really something else! Now for this week... I have cursed, screamed, growled, and woke my children up this week while working out with Shaun T and the crew. I like to use the crew as motivation during my workout. I find one person and try to push myself as hard as they do bi think that is part of my competitiveness nature. When I feel like I can't push myself anymore Shaun T and my crew always say something to make me Dig Deeper! That's what I love about Insanity, it makes you want to do more. I swear after my workouts I am TIRED but I have such a feeling of accomplishment that overrules that. I am so proud of myself and workout buddies for completing this week! We are SOLDIERS and I know we are going to accomplish so much in the next 2 months! I hope our journey motivates at least one person to take control of their own health and fitness. If it does then we can start a revolution one person at a time. Until next week...

Back on the Saddle

Well, I did it. I got back on the saddle. Recently, I had been slacking in my exercising. I just did not have the drive, energy, or the motivation to get up and get moving. I know that moving is important in this journey, I just could not do it. Well, yesterday I decided that no matter what, I was going to get up this morning and exercise. Like Chalene Johnson says, make your workout time non-negotiable, and that is what I did this morning. I dragged myself out of bed, put on my workout clothes and pushed play. And let me tell you, it felt great! While working out I remembered something, that it was my drug. I feel a high after every workout, it is a feeling of accomplishment! When I was in my slump I guess you could say my body was in withdrawal, it did not want to move, get out of bed, and was always tired. Another thing I found to be true is, when you don't work out you really don't have any energy (Chalene Johnson, again). Even 15 minutes a day is better than nothing. So, like I said, I am back on the saddle. I can't wait to go home this evening so I can pull a neighbor on a walk with me around the neighborhood. I have my appointment for tomorrow morning set, and it is non-negotiable. :-)

My Why for This Blog

I have decided to blog my efforts trying to get fit. I may not have any followers now or ever, but I have decided to do it anyway. I started this journey (again) this summer when I decided that I was tired of the way I felt and looked. I was doing really good, but now feel like I have fallen into a slump. Most of it is due to my bouts of depression and a little because I started to see results. Crazy, I know. You are probably saying, "you see results and you stop? What is wrong with you girl?" Well, that is just part of my self sabatoge. Yes, self sabatoge. I never feel like I deserve things and wind up keeping myself from reaching goals. Well anyway, back to the blog. This blog, like I said will chronicle my journey to get fit or die trying. There will be pictures (althoug not always pretty), videos (once I learn how to upload), and just general rants, and me tracking my progress. I hope you enjoy the posts. I also hope that I am able to help motivate others with the same struggles. I hope that you will feel free to make comments, provide encouragement, and just find hope in your battles too. Until next time, Lisha