A how to guide on how I made my homemade corn tortilla strips. Low calorie, low fat, low sodium, highly flavorful and wicked good.
Here are the nutritional stats:
Friday, January 30, 2015
How to make Homemade Corn Tortilla Chips
A how to guide on how I made my homemade corn tortilla strips. Low calorie, low fat, low sodium, highly flavorful and wicked good.
Thursday, January 29, 2015
Insulin Resistant Friendly Foods!
I seriously love this article on PCOS, Insulin Resistance and ideas for the best foods we can be eating to get some of the weight off.
When I was diagnosed with PCOS back in 2004, my nutritionist had me follow a strict diabetic diet to aid with weight loss and I had to take 4 metformins a day!
I will say I hated dieting (and the Met) but recognized I had things working against me so the dieting helped.
Now, many years later, I am not on a diet and I'm not on metformin or any other pre-diabetic medications. So if you find following a "diet" to be overwhelming, know it's likely temporary and could help jump start your weight loss journey.
Remember! Having PCOS means we are more prone to being obese. BUT we absolutely can lose the weight. It's possible. It's harder. So put on your game face. Let's fight and kick some PCOS A$$!!!
Tuesday, January 27, 2015
You're not eating enough!!!!
You're not eating enough!!!! I wasn't and most aren't.
Here's what I've learned. Hopefully sharing will help some of you with a
similar struggle.
We were told to lose weight we need to eat less and exercise. At least that’s what I always remember hearing. But that's just not 100% accurate. Not really. Not anymore. We’ve now discovered to lose weight, and get healthy we have to eat more. And better.
“But I exercise and I drink lots of water. I just don't pay attention to my food. I'm sure I eat well enough. I'm just not losing.”
We were told to lose weight we need to eat less and exercise. At least that’s what I always remember hearing. But that's just not 100% accurate. Not really. Not anymore. We’ve now discovered to lose weight, and get healthy we have to eat more. And better.
“But I exercise and I drink lots of water. I just don't pay attention to my food. I'm sure I eat well enough. I'm just not losing.”
Sound familiar?
How do you know you're eating well enough or eating enough in general if you don't know what you're eating? Sure you “know” what you’re eating, but perhaps it’s not as much as you think, or too much of the wrong thing.
“I'm eating under 1200 calories a day? Why isn't the scale moving????”
Sound familiar?
Not eating enough is just as bad as eating too much. Your body won't let go of anything because it doesn't know when more food is coming so it goes into “caveman” survival mode. Guess what, you won’t get hunger pains eating this way either. It doesn’t mean you’re not hungry. It means your body is trying to keep you alive until you go hunting for that Mammoth or saber tooth tiger again.
When I started out with this whole weight loss getting healthy stuff, I skipped breakfast. I ate a late lunch and dinner would come around 9 or 10 at night. Usually my lunch was light because I wasn't hungry (caveman survival mode). And dinner was a huge meal. I probably gave myself a total of 900-1000 calories a day and most from late night dinner.
I didn't lose. I maintained my nearly 300 lbs size 3XL body for years. I thought if I wasn't hungry I didn't need to eat.
I was wrong.
Once I changed how much I ate and when I ate I noticed something happen. I got hungry. My stomach growled. What was happening? I was changing my metabolism. Now my body was working with me. I was no longer in caveman survival mode.
Guess what? After a few weeks of eating aLOT
more I lost 11 lbs. I wasn't even exercising. I was eating better. I was eating
MORE.
It's all about eating better.
What does that even mean? It means learning what to eat, how much to eat and when to eat. It all comes into play here.
If at all possible, I encourage you to meet with a dietician/nutritionist to help with getting your nutritional needs set up correctly. They can review health histories and recommend ideal foods appropriately; as what works for me, or her, or him, will be different. We all have our own unique health histories and need to adjust our nutrition accordingly.
For instance, someone anemic might need an iron rich diet. I have ulcerative colitis and do well with a fiber rich diet. Someone with high blood pressure might need a low sodium diet.
Most people set up myfitnesspal incorrectly. Did you know that? It’s TRUE!
Not eating enough is just as bad as eating too much. Your body won't let go of anything because it doesn't know when more food is coming so it goes into “caveman” survival mode. Guess what, you won’t get hunger pains eating this way either. It doesn’t mean you’re not hungry. It means your body is trying to keep you alive until you go hunting for that Mammoth or saber tooth tiger again.
When I started out with this whole weight loss getting healthy stuff, I skipped breakfast. I ate a late lunch and dinner would come around 9 or 10 at night. Usually my lunch was light because I wasn't hungry (caveman survival mode). And dinner was a huge meal. I probably gave myself a total of 900-1000 calories a day and most from late night dinner.
I didn't lose. I maintained my nearly 300 lbs size 3XL body for years. I thought if I wasn't hungry I didn't need to eat.
I was wrong.
Once I changed how much I ate and when I ate I noticed something happen. I got hungry. My stomach growled. What was happening? I was changing my metabolism. Now my body was working with me. I was no longer in caveman survival mode.
Guess what? After a few weeks of eating a
It's all about eating better.
What does that even mean? It means learning what to eat, how much to eat and when to eat. It all comes into play here.
If at all possible, I encourage you to meet with a dietician/nutritionist to help with getting your nutritional needs set up correctly. They can review health histories and recommend ideal foods appropriately; as what works for me, or her, or him, will be different. We all have our own unique health histories and need to adjust our nutrition accordingly.
For instance, someone anemic might need an iron rich diet. I have ulcerative colitis and do well with a fiber rich diet. Someone with high blood pressure might need a low sodium diet.
Most people set up myfitnesspal incorrectly. Did you know that? It’s TRUE!
The majority of people I chat with have theirs set up to
lose 2 lbs a week saying they're not very active, maybe they’ll workout 2-3 times a
week, so myfitnesspal allows them no more then 1200 calories for their day. Not
enough!!! Especially if they're also working out!!!!
1200 is the minimum a human needs to survive a day with zero movement, like sick in bed and only getting up to use the bathroom kind of activity.
I'm guessing you move more then that? If yes, you need more food/fuel in your tank!
1200 is the minimum a human needs to survive a day with zero movement, like sick in bed and only getting up to use the bathroom kind of activity.
I'm guessing you move more then that? If yes, you need more food/fuel in your tank!
So why does myfitnesspal do this? It does this because it’s
a computer, not a person. It takes all the information it’s given and does
calculations. If you tell it you’re VERY ACTIVE and want to lose 1 lb a week,
it’s going to give you a lot more calories per day. If you tell it your sedentary,
and want to lose 2 lbs a week, it figures if you aren’t burning calories with
exercise, then the only way you can lose weight this fast is to stop eating. Again,
not correct, but this is a computer just calculating numbers based on the data
it’s given. In fact, if you start out with it set to lose less a week, and it
gives you a higher calorie goal, it has somewhere to go. If your starting
calorie goal per day is 2000, and you lose 10 lbs, myfitnesspal automatically
adjusts your daily calorie goal and lowers it. BUT if your daily calorie goal
is already at the lowest amount, 1200, it has no where to go and you a likely
going to stall out.
For beginners, I generally recommend setting your loss goal to a 1/2 lb a week. Remember at that rate that would be 26 lbs in a year, which is brilliant.
You will have to eat more then you think you will need. And working with a dietitian and/or setting up myfitnesspal correctly makes a huge difference.
Why??
Because if you're trying to eat 1200 cal or less a day you will most likely not lose any weight. When I weighed 288 lbs I had to eat around 2000-2400 calories a day. BUT every time I lost 10 lbs. myfitnesspal dropped how many calories I could eat. So don't panic. Realistic goals will yield success.
Today I am down 135 lbs from when I started on myfitnesspal
on September 11, 2012. On average I’ve been losing about 1.18 lbs a week. Some
weeks more, some less, this is my average. Today my daily calorie goal is at 1640. Yes,
that’s right, 1640. I still have to eat more to continue with losing. And I’m a
LOT healthier then I was when I started out. I don’t imagine I will EVER eat
just 1200 a day. It’s just not enough. My body needs fuel, and food is my fuel.
Want to discuss this further? Shoot me a question in the comments. Let's get a dialogue going.
For those that want to be myfitnesspal friends, this is me: http://www.myfitnesspal.com/profile/bwarsh73
I also started a facebook group for Ladies Only using MyFitnessPal. It's a safe place for super users to help mentor the new users. We're a lot of fun, and would welcome you to join us: https://www.facebook.com/groups/MyFitnessPalLadies/
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
Want to discuss this further? Shoot me a question in the comments. Let's get a dialogue going.
For those that want to be myfitnesspal friends, this is me: http://www.myfitnesspal.com/profile/bwarsh73
I also started a facebook group for Ladies Only using MyFitnessPal. It's a safe place for super users to help mentor the new users. We're a lot of fun, and would welcome you to join us: https://www.facebook.com/groups/MyFitnessPalLadies/
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
Monday, January 26, 2015
I am wearing my 8 year old's sweatshirt!
We are wearing each other's sweatshirts. Can we just let that sink in for a moment? She is 8. Her sweatshirt is a kids medium!!! This new world of mine is amazing. Everyone needs to experience this feeling!!!! #sharingclothes#thisneverusedtohappen #bestNSVever #mymotivation #wearingkidsclothes
Free Weight-Loss Clinic TODAY!
In honor of the New England Blizzard, I'm sharing this funny!#FreeWeightLossClinic ❄️❄️❄️❄️❄️ stay safe my northeast friends. #Icezilla#BostonBlizzard #blizzard2015 #snowpocalypse
Please DON'T Feed the Fears!
I remember when I could no longer shop at Lane Bryant (plus size clothing store for women). It'd been the only clothes store I shopped at my entire adult life! Everyone cheered and congratulated me. Everyone said this was a good problem to have. But truthfully? I was miserable. Lost. Confused. I didn't know where to go or what to get. I guess I still don't now. But....
I'm healthy. Really healthy. And I'm a lot happier. I enjoy my kids and my husband now. We get to do so many fun and active things we never could do (I couldn't do) before.
Losing weight. Getting healthy. It's great for the body and it does mess with your head.
I'm going through some personal development to help in that area right now. Mostly reading books on confidence, empowerment, that sort of thing.
I can say even with the head trip it's still worth it. Don't feed your fears. Embrace the unknown. It's a brave new world, so to speak. :)
#dontfeedyourfears #motivationmonday
Need a coach? Consider me! Sign up for FREE here: bit.ly/FreeCoachBwarsh
I'm healthy. Really healthy. And I'm a lot happier. I enjoy my kids and my husband now. We get to do so many fun and active things we never could do (I couldn't do) before.
Losing weight. Getting healthy. It's great for the body and it does mess with your head.
I'm going through some personal development to help in that area right now. Mostly reading books on confidence, empowerment, that sort of thing.
I can say even with the head trip it's still worth it. Don't feed your fears. Embrace the unknown. It's a brave new world, so to speak. :)
#dontfeedyourfears #motivationmonday
Need a coach? Consider me! Sign up for FREE here: bit.ly/FreeCoachBwarsh
Keep mixing things up!
This really is a process. These pictures show a little peak into my past few years. My before, during, and now.
And I love how you get to see me swimming in the same clothes that previously were tight. Star Wars t-shirt, navy blue sweat pants....
So why share these now? To show you all that results come. Sometimes by seeing the scale number drop. Sometimes by seeing clothes get bigger. Sometime by seeing new muscles or changes in your body.
I've lost weight in places I never imagined; feet, and fingers for instance. I've hit so many plateaus. Seriously. I'm in another one now, and it's the longest one yet.
I think of these as bonus challenges now. I don't get frustrated. I keep moving forward. I keep doing good things. I know change is still happening and that I'm still transforming.
So keep mixing things up. Keep your body on its toes. Get out of your comfort zone. Push yourself and watch your transformation take place too! #ChangeToSeeChanges #GetUncomfortable
And I love how you get to see me swimming in the same clothes that previously were tight. Star Wars t-shirt, navy blue sweat pants....
So why share these now? To show you all that results come. Sometimes by seeing the scale number drop. Sometimes by seeing clothes get bigger. Sometime by seeing new muscles or changes in your body.
I've lost weight in places I never imagined; feet, and fingers for instance. I've hit so many plateaus. Seriously. I'm in another one now, and it's the longest one yet.
I think of these as bonus challenges now. I don't get frustrated. I keep moving forward. I keep doing good things. I know change is still happening and that I'm still transforming.
So keep mixing things up. Keep your body on its toes. Get out of your comfort zone. Push yourself and watch your transformation take place too! #ChangeToSeeChanges #GetUncomfortable
Thursday, January 15, 2015
Which weighs more? 1 pound of Fat or 1 pound of Muscle?
One pound of muscle vs. one pound of fat; which weighs more? Neither. They both weigh one pound. However, the muscle is more DENSE and therefore takes up less space, and is often why we see inches come off when we don't see the pounds drop.
I often hear frustration from my challengers and clients when they start a program and either see the scale go UP, or not move at all. But what they all forget to do is take their measurements.
When I start a new program, I typically retain water around my muscles which explains the weight gain. Then usually around week 4-6 I see results! Inches lost, smaller sizes fitting, and sometimes, even the scale goes down. Results really do vary. Remind yourselves to be patient and keep doing good things. Your body will catch up.
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
I often hear frustration from my challengers and clients when they start a program and either see the scale go UP, or not move at all. But what they all forget to do is take their measurements.
When I start a new program, I typically retain water around my muscles which explains the weight gain. Then usually around week 4-6 I see results! Inches lost, smaller sizes fitting, and sometimes, even the scale goes down. Results really do vary. Remind yourselves to be patient and keep doing good things. Your body will catch up.
Follow me on my Facebook page: fb.com/UnderConstructionWithBwarsh
Join my Ladies MFP Facebook group: https://www.facebook.com/groups/MyFitnessPalLadies.
 |
| This is what one pound of Fat and Muscle look like. |
Pick ME to be YOUR Coach!!!
Still need a coach? Consider me!! Click here to set up your FREE beachbody account! http://bit.ly/FreeCoachBwarsh
I've lost over 130 lbs, and it took just over 2 years to do so. I learned to eat better, and I moved more. I did not "diet". I did not take pills. I did not have weight loss surgery. I've learned so much on my journey to weight loss and now I want to help you.
I am a Beachbody Coach. What does that mean? It means I'm the girl that is going to hold your hand, and lift you up. I'm the girl that is going to get you to your goal. I'm the girl that is going to HOLD YOU ACCOUNTABLE! As a Beachbody Coach I have resources to help you achieve your goals.
I've lost over 130 lbs, and it took just over 2 years to do so. I learned to eat better, and I moved more. I did not "diet". I did not take pills. I did not have weight loss surgery. I've learned so much on my journey to weight loss and now I want to help you.
I am a Beachbody Coach. What does that mean? It means I'm the girl that is going to hold your hand, and lift you up. I'm the girl that is going to get you to your goal. I'm the girl that is going to HOLD YOU ACCOUNTABLE! As a Beachbody Coach I have resources to help you achieve your goals.
Did I forget to share the January promos????
Did I forget to share the January promos???? How did THAT happen???? Lol. Okay fans, these are the specials this month. 21 day fix and 3 day refresh challenge packs. The program and Shakeology® for under $5/day. Bananas!! Oh and Insanity Max 30 challenge pack has been extended! Woot!!! Feel free to comment with questions or PM me. Or.... Go here for the links and more info on all of these: https://www.facebook.com/events/1583936951828420/
One Twin gave up sugar, the other twin gave up fats... Their experiment results may change the way YOU think!
This is such a great article. Twins experimented to see which would yield better results. One twin gave up all carbs. One twin gave up fats. The results make so much sense. For what they experienced, I've experienced. And is why I say don't diet, but rather have a diet. We need balance. Right? Would you give up carbs forever? Would you eat fat free forever? Probably not. At least not me. #lifestylechange #eatbetter #balanceiskey
I eat carbs and lose weight! Lol. Complex carbs. It does make a big difference to take the time to learn about food. What will complex carbs do for you. What's the better choice? 100 calories of avocado or 100 calories of white rice. Right? Learning to eat better may just be the key to weight loss success. Oh and moving more.... But the science behind it all is just so cool. I love learning about this stuff. Truly.
I eat carbs and lose weight! Lol. Complex carbs. It does make a big difference to take the time to learn about food. What will complex carbs do for you. What's the better choice? 100 calories of avocado or 100 calories of white rice. Right? Learning to eat better may just be the key to weight loss success. Oh and moving more.... But the science behind it all is just so cool. I love learning about this stuff. Truly.
What To Do If Your Family or Friends Are Unsupportive
Don’t let unsupportive friends deter you from striving towards your goals. Here are some tips on how to take control of your life and succeed no matter what.
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