32 Pounds and Counting: My Husband's Weight Loss Story

I have waited many months to write this post. Well, come to think about it, maybe it's been more like years. I started this journey of desiring a healthy family many years ago. But as you may know, you can't always convince others to hop on board with you... right away, that is! 

                          

Let me start by saying, my husband is a very, very humble man. He is not super thrilled I am dedicating a post about something he has accomplished. When I interviewed him for this, he first gave credit to God for giving him the grace to carry out all of this.

Two years ago he started working from home as an editor. It has been a very high stress, high-intense job that requires him sitting at a computer for 8 or more hours a day. And as most people can attest that with a stressful job comes stress-induced eating. He knew the weight had come on, but finding the time and energy to put into losing the weight, just wasn't in him at the time. 

As the new year was approaching in 2011, he prayed about losing weight. With having a family and a stressful job, adding a new eating and exercise regimen wasn't something he was totally pumped about, but he started anyway and quietly determined he was going to succeed. (Here's an article he read awhile ago that may have had something to do with some of his success... read here or watch the TED talk here).

As I've talked before about losing weight, being healthy is key... not so much the numbers. Focus on eating well. Eat real foods that provide powerful nutrients to make your body work and feel better. Brian has truly focused on putting the right things into his body. Everything counts! 

I am so happy to share our interview with you today.

{What motivated you to want to lose weight?}

Brian: It was a combination. First, I am working from home and became very sedentary. I was slowly gaining weight and with the stress of my job, I knew I wasn't healthy. I also struggled with stomach aches daily. I usually felt bad after I ate and also woke up every morning with pains in my stomach. 

{When did you start this journey and how much have you lost?}

Brian: I started in January of this year and have lost 32 pounds.

{So what overall changes have you seen or felt after losing this weight?}

Brian: First of all, my clothes fit better... well, actually, they don't fit :) I am the same size I was in high school and that is a great feeling. I just feel healthier. My stomach aches are almost gone. I have more energy and never have that bloated feeling. Also, a weird fact, I use to have a small exterior cyst by my ribs for several years.... it is completely gone.

{So, tell us... how did you do it???}

Brian: Well, I have tried many diets in the past, but by God's grace, this one stuck. I really don't feel like it is a diet. The secret has been not starving myself, but actually eating all day. I just have disciplined myself to eat better foods. I found foods that were healthy that I really liked.

We don't eat red meat or pork, at all. We eat a lot of rice and beans and some lean meats like chicken and fish a couple times a week. Jenna (me) is gluten-free so I have obviously cut way back on my wheat intake, but do treat myself with pretzel thins (and yes, I count out the correct serving size). I do not eat cheeses, butter or sauces of any kind.

The one thing that I eat every day, several times throughout the day is low-fat GRANOLA. It has to be under 3 grams of fat and high in fiber. I eat it with low-fat Greek yogurt or will just grab some handfuls here and there when I need to munch on something. I don't know what it is about granola, but I feel it has been a part of my success.

There's his granola at top (so kiddies won't steal) with his measuring cup!

I have stopped fast food altogether. There is really nothing that I want to eat there anymore.

The other thing that I cut back on is diet pop. I use to live on it. I would drink about three, 20-ounce bottles a day. Now I just drink water and will have a pop only on special occasions. 

{Give me a glimpse of specifically what you eat and when, on a normal day.}

Brian: First thing in the morning, I start with a small -- portion controlled -- (he actually measures it out exactly) bowl of low-fat granola with skim milk and blueberries. I never skip breakfast. I still have my morning coffee. I use a low-fat creamer with a little stevia -- there are just some things you can't give up.

Around 11 a.m. I come up from my office and have a piece of gluten-free cinnamon raisin bread, toasted. Then around 1 p.m., Jenna makes lunch for us. Usually we have an ethnic-type lunch. A Chipotle-type burrito bowl... brown rice and beans and a lot of hot sauce. Other times we'll have a salad with a lot of veggies and a light, balsamic dressing. We usually add some type of beans or hard-boiled egg for protein.

Later in the afternoon, I'll snack on (serving size appropriate) nuts or Greek yogurt and granola. I also like low-fat cottage cheese with raw honey. Gala apples with salt are another favorite. Whatever it is, it's low-fat, real food.

For dinner, it's always gluten-free and either meatless or chicken or fish. My all time favorite dinner is fish tacos with raw cabbage, fresh salsa and corn tortillas. We also love to grill local veggies or have corn on the cob and fresh tomatoes and cucumbers for dinner.

{What about exercise?}

Brian: I didn't start exercising until about 4 months after I started the eating plan and by that point I had already lost 20+ pounds. I have lost additional pounds since exercising. (So food choices play a HUGE part in your weight loss!) 

I switch up what I do, but need to mix it up again because what I'm doing is getting boring. I exercise about 5-6 times a week. Three days I do a cardio, fat-burning video (30 minutes) and the other days I do a light run usually about 2 1/2 miles.

{What about when you travel or are away from home... how do you do it?}

Brian: I really don't stray from my normal eating since it has gotten me this far. I look for fresh fruit, salads, nuts and granola in airports and will run into grocery stores to get those foods instead of fast food. Small yogurt containers with granola make for an easy breakfast. If I must eat out, I will find a sub place and eat a vegetarian on whole wheat bread or a wrap... again, with no cheese or sauces.

{What other things would you like to tell the readers?}

Brian: I do drink a lot of water throughout the day. I do not take any supplements, but I do take a psyllium/fiber powder mixed with water everyday. This just helps to keep things "moving" well. 

Do not starve yourself. Just make sure it is healthy and low in fat. 

Lastly, "forcing your body to do what it doesn't naturally want to do (exercising and eating right) feels a ton better than eating bad, not exercising and being fat."


So that's it. I am so thankful for his journey to health. He has truly challenged me to eat better -- mostly by watching my portions -- and now I am trying to exercise more regularly as well. I hope you are challenged too!

I didn't include all the things Brian likes to eat or snack on in the interview portion of this post, but here are some links to some of his favorite foods (and mine, too!).

Trader Joe's Low-Fat Almond Granola

Trader Joe's Vanilla Meringues

Cascadian Farms Cinnamon-Raisin Granola

Udi's Cinnamon Raisin Bread

Fage Total 0% Greek Yogurt with Fruit

Pretzel Crisps

Kind Bars

Also, with no links:
Aldi items: 
fat-free fudgsicles
cinnamon-raisin granola cereal 
blueberries
grapes
low-fat cottage cheese
almonds 
raisins
black beans
fresh salsa 

Don't Let the Holidays Ruin Your Health: Use This Plan of Attack

Photo Credit: Edel Rodriguez

"He who fails to plan is planning to fail."

- Churchill -

I will be the first to say, I love holiday foods. Maybe it's just me, but nothing says Turkey day like a buttery stack of stuffing mounded on my plate. I can down some sugared yams like no one's business too. But if I think back to why I have chosen a healthy lifestyle, not only for myself, but for my family, some decisions on what I eat automatically get easier to make.

The holidays bring many good things. Family, food, time off work, slowing down (a bit), and lots of fun. But the holidays can bring even more. According to a Weight Watchers report, the average American usually gains 7 to 10 pounds between Thanksgiving to New Years. In my opinion, it doesn't have to be this way. With a little vigilance and a healthy plan of attack we can all enjoy a healthy, holiday season.

1. Eat a great breakfast. Sometimes we may think, "I know I'm going to eat a truckload today so I will just skip breakfast to save my calories for later". This is wrong thinking. Eat a nutritious breakfast so that later you are not starved and eat more calories than you would with breakfast combined. Chose something light like a whole-grain cereal with skim milk, toasted Ezekiel bread with natural peanut butter or a hard-boiled egg.

2. Drink lots of water. (Preachin' to myself, here!) If we are dehydrated our bodies sometimes recognize this signal as hunger instead of thirst. Keep a container of water near you throughout the day to help feel more filled up. (I personally love these.) Drink several glasses of water well before your big meal then hold off drinking a lot during the big meal... this way your body will absorb more of the food's nutrients. (Also, I personally prefer to drink water instead of sodas especially during the holidays. I like the idea of saving the calories for the great foods instead of drinking them.)

3. Don't hang out around the food. This may seem silly, but if you are around the food, it's inevitable you are going to snack a lot more. A little bite here and a little there... the calories will add up. The holidays should not be an "all-you-can-eat-buffet" mindset. I like to search out a relative I haven't talked to for awhile, grab a cup of coffee and get caught up. Before you know it, your food is settling, you're feeling full and are more focused on the person than grabbing another piece of pie.

4. Keep portions in mind. It is fine to try samples of each of the foods you love. But keep it within reason. As a general rule for eating healthy during the holidays, fill your plate half with veggies, a quarter of lean meat (skinless, white-meat turkey is best choice) and the rest with a starch. Eat slowly and chew your food up very well. Enjoy every single bite. Think about what you are eating and do not scarf it down without realizing what you are eating.

5. Bring your own sides. This is really a great way to control what you eat. If you love a certain holiday food, then why not make a healthier version of it? If you love mashed potatoes, go to google and type in "healthy mashed potatoes recipe" ~ the internet is amazingly full of healthy recipes. I love cranberry sauce, but the average recipe for cranberry sauce can have up to 105 grams of sugar!!! So here is a healthier version which I plan to bring.

6. Go on a walk. After your food has digested and the turkey-day coma is beginning to set in, grab a buddy, your gloves and coat and set out on a 20 minute brisk walk. In just 20 minutes, the average person will burn up to 300-400 calories by walking. Walking also releases endorphins so not only will your midsection thank you, your mental state will be much better too.

So there you have it. Enjoy your holidays. Eat well. Savor every bite, but don't go anywhere without your own plan of attack.

Keep posted for the foods you must avoid during the holidays to stay healthy this week on the blog as well!

My 8 Tricks to Beating a Cold

"Let thy food be thy medicine" -- Hippocrates

Before I begin getting all worked up over this post's content... let me first say, I am not an expert on the cold and flu season. I understand that it can strike any humble soul regardless of how healthy and fit they may be. But I earnestly believe with a few key actions in your daily life, you and your family can truly outsmart a cold and/or flu from happening in your home.

The typical cold and flu season in America is seen as early as October and as late as April. A recent statistic stated that 1 in 5 people will contract influenza and there are over 200 different viruses that can cause the common cold. Seems a little daunting to some... but not me. I guess I don't buy into the idea that we're all "doomed". I'm also a little frustrated that mainstream medicine constantly sends the message that getting a flu shot is the only possible thing you can do to prevent the flu. Our bodies are perfectly and wonderfully made (Ps 139:14) and I believe they are designed in a way to heal itself if given the right tools and environment.

There are several things you can do, on your own, without the use of drugs and vaccines to help you beat the cold this winter. Now before I give you my list of tricks, understand that one's diet plays a HUGE role in all this. If a person's diet consists of high fat, processed sugars and flours, lots of red meat and is also low in fiber, fruits and veggies, and whole grains... they're already several steps behind. A cold can only survive in an environment conducive to it's survival. But a body that is healthy will not have a problem fighting off a cold.

Along with a healthy diet, remember that good handwashing and keeping your home clean with all natural cleaners is another way to minimize bacteria and viruses that may enter your home. Open windows occasionally to bring in fresh air and make sure the humidity in your house is at optimal levels.

I will admit several times throughout the cold and flu season I do start to get a burning, itchy nose which usually leads to a scratchy throat... this is how I know I am on the road to a cold. But thankfully with some good genetics and my go-to list of cold remedies, I am 100% in just a day or two. Every individual is different, but these following remedies truly are gems when it comes time to beat a cold.

So here is my go-to list of things I am armed with every cold/flu season:

1. (And most important) Xlear Nasal Wash with Xylitol. We move approximately 3,000 gallons of air from the nose to the lungs a day. This air can become polluted with bacteria and viruses, this is where xylitol comes in. Xylitol is a sweet crystalline carbohydrate that occurs naturally in virtually all fruits and vegetables. Xylitol has been show to decrease the adherence of harmful bacteria to the cells in our nose. In a study of 857 preschool children who chewed gum with xylitol, of those who chewed the gum had 40% less ear infections than those that didn't. Personally, I have used this spray for years and it has proven over and over it's effectiveness in preventing colds. My suggestion is to use it as often as you wash your hands. It's just like washing the bacteria out of your nose which in turn keeps your respiratory tract less immune to infections.

2. Emergen-C Flavored Fizzy Drink Mix. This is powerful stuff. I first read about this fizzy wonder many years ago in a health magazine and thought I'd pick up a box. So glad I did. One packet provides a powerful blend of Vitamin C, 24 nutrients, 7 B vitamins, antioxidants, and electrolytes. All you do is dissolve one packet into a glass of water and drink. When I know a cold is hitting hard, I take up to 4 packets in a day. I can't say that the taste is THE best, but for me, it works and I seriously can't live with out it!

3. Elderberry Extract. This Native American herb comes in many forms, but I prefer the liquid form. It has been shown to have effectiveness against the common cold, influenza and also helps with the symptoms that accompanies the cold and flu. Black elderberries are a detoxifier and overall booster to the immune system. Take as recommended.

4. Vitamin D. It's fall and where I live, the sun is hiding these days. We need the sun to deliver the all important vitamin D to help feed and nourish the immune system. Unless you are continually getting sunlight during the fall and winter months, you should be taking vitamin D. Vitamin turns on the genes that empower the body's immunity and it's germ-fighting ability. According to Dr. Mercola, "the research is quite clear, the higher your vitamin D level, the lower your risk of contracting colds, flu, and other respiratory tract infections." Read more about that here. 

5. Hot Tea. We are coffee drinkers around here, but when someone is coming down with a cold even my kids ask for some hot tea. There is just something about hot tea in your system when you are getting sick. Not only are fluids essential when you are getting a cold, but the steam from the tea helps to relieve congestion. White and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds. Another recommendation is to drink tea with echinacea. Unlike antibiotics, which kill bacteria, echinacea stimulates the production of white blood cells and makes your body more capable of attacking viruses and fighting colds, coughs, flu and other respiratory conditions.

6. Lemons. Lemons are a powerhouse of vitamin C. Regardless of what others may say, I believe vitamin C is more effective than antibiotics when it comes to treating colds and viruses. When lemons are added to warm water they are considered a tonic for the liver. Warm water works well with lemon juice because it helps to increase the body's flow, and it stimulates the immune system. Drink many cups of warm lemon water throughout the day. Not only with it keep you properly hydrated, you'll be on your way to feeling well again.

7. Regular hand-washing. Germs travel. They will most likely travel from things we touch. Handles, door knobs, skin to skin, and so on. Make sure you wash your hands regularly and please avoid anti-biotic soaps.. triclosan is no good! 

8. Exercise. Well you definitely don't feel like moving your body when you're feeling under the weather, but believe it or not, it is one of the best things you can do. A recent study from the British Journal of Sports Medicine reported that in a study of 1,000 people over a 3-month period, the more the participants exercised, the less they reported getting sick. Those who exercised five days a week for 20 minutes or more experienced about 40% fewer days of illness compared with those putting in less than one day a week of activity. Exercise amps up blood flow, which increases the circulation of immune cells, allowing them to attack the viruses and bacteria that cause the common cold and other illnesses.

How do you combat the cold and flu season naturally?