I’m going to get real. Really real.

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Over the past year or so, I’ve gained 20#, going from 135# to 155#.  Some of that was muscle; a lot of it was fat. While I was the strongest I’d ever been, I also weighed the most I’ve ever weighed. The last half of the year was a completely whirlwind: LeanKit got funding. We bought & sold a house.  The whole family traveled to Australia. Then I had hip surgery.  It was a whole lot of craziness (albeit good craziness), and it’s left me feeling completely off. I was craving our usual routine and organization. 

Since Christmas, I’ve been getting back on track. We’ve hashed out a family routine, and I’ve started scheduling in a physical planner in addiontal to our online calendar (which allows Chris​ to know what is going on too). I’m also back to being healthier and going to the gym on days that I’m not working my butt off (literally) at physical therapy.

Now, as a fitness professional, I know that diet is the biggest part of weight loss. Thankfully, this isn’t my first rodeo. I’ve lost and gained weight over the years.  I wouldn’t call it yo-yo dieting because it’s not a really a diet. It’s more like eating healthy vs being too indulgent.  In order to keep myself more accountable & share my journey, I’ve created a Twitter account for my food pics & calorie counts. Feel free to follow it, comment, mock me, whatever. I might post other health related things; I might not.  You can also follow my food log on MyFitnessPal. http://www.myfitnesspal.com/sleepingkelly

Much love! KBH

Where’s the Beef?

For the past year or so, I’ve been slow growing more serious about weight lifting.  About three month ago, I upped my protein goal to 130g per day (or more).  As you can imagine, given my height and size, fairly large percentage of my caloric intake is meat.  Lots and lots of meat.  Meat for breakfast. Meat for lunch. Meat for dinner.  Meat for snacks.  Yep. Meat snacks.  Sounds a bit off-putting, huh? Well, it’s not. It’s delicious.  One reason? Mingua (pronounced Ming-gee) Beef Jerky.  This shit is additive.

Original image by RealFoodTraveler.com

Everyone I know that has tried Mingua Jerky is also addicted. In fact, Chris’s company is classified as a wholesaler so they can order it directly from the company in bulk.  Yep. It’s that good.  Locally, I’ve found it as Mapco, but it’s worth buying it in mass from the company.

Grab a bag.  It’s low in fat & carbs, high in protein.  (And sodium. Drink some water.) It’s also high in nomnomnom.

Where to Start

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For some, maybe most, this is won’t be new information.  However, recently a friend asked me to help her become more fit and healthy.  Since I was going to write it down, I figured I just post it up instead.

Full disclosure: I am not a nutritionist.  I did not attend school for nutrition.  I am a yoga instructor. I spend a lot of time in the gym. I can only explain what I’ve learned over the years and what works for me. Take what you’d like; leave what you don’t need.

1. Log your food. In the weight lifting world, we like to say, “Six packs are made in the kitchen.” No matter how hard you work at the gym, regardless to all the lifting, no one will see the amazing abs that lie under your beer gut (or pizza gut or cheese dip gut).  It just won’t happen.  And even if you “eat healthy foods”, you won’t lose weight unless you hold yourself accountable for the amount of “healthy foods” you eat.   I love avocados. They’re awesome! Full of good stuff! But they are over 300 calories each, which is approximately the amount of calories I burn during a 30 minute stair climber session.  Food is great! Food is awesome! Just know how much food you’re eating by logging it.  Every calorie that crosses your lips needs to go into your log.  One tablespoon of half & half has about 35 calories.  One pound of fat is 3500 calories.  If you skip logging your calories for 100 cups (which is about what I drink in a month), then you’ve cheated yourself out a pound.

As far as logging systems go, I prefer ones that offer a good mobile app.  I currently use MyFitnessPal.   I’ve also used Daily Burn Tracker. I think both systems are fantastic.  I moved because I like the metrics of MFP better, but that’s not something most people need.  Something to note: Most of the data is created by fellow users.  Please check the calorie information and serving sizes. You cannot assume it’s correct. That being said, you find yourself using the same items over and over (like olive oil, eggs, favorite brand of protein bar, etc) so it starts to become easier to log quickly.

Knowledge, knowledge, knowledge.

2. Check Your Labels & Measure your food.  There’s a thing that we struggle with in America.  It’s call portion sizes.  Most people do not realize (or care) what’s on the food labels. A lot of folks don’t know that that information is based on serving sizes, which can often be deceiving.  The other day, I needed a snack and grabbed what appeared to be a single serving bag of nuts.  I can put away some cashews in my belly, and this did not appear to be a challenge.  But then I checked the label - about 200 calories per serving, which is doable. But there was 3 servings in the bag.  What!?! 600 calories is not my idea of “snack”.

Every three month I get a 6lb bag of almonds from Amazon because, dang, almonds are good.  What an awesome snack! I’ve read in fitness and girly magazines that a handful of almonds makes a great snack.  Finally! My giant hands are good! Yeah, nope.  Better to measure than guess.  A quarter cup of almonds has 207 calories.  Makes it easier and more accurate to log your food if you measure. One thing to be really aware of is cereal.  Most serving sizes are 3/4 to 1 cup.  My child eats more cereal than that.

Two great things for measuring:

A kitchen scale

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And a set of measure cups & spoons.


And that’s where you start.  No major changes.  No special foods.  Hell, no exercise yet. Don’t even worry about changing the way you eat - just log it so you know where you’re starting.  There’s more to come, but I think that’s enough for now. xoxo

What the heck do you eat?

Categories: diet | No Comments

Why, hello there, long abandoned blog.

I could write the standard little bit about why I haven’t blogged and how I resolved to blog more.  But, you know, it’s just a bunch of bullshit and hot air.  Let’s get down the real reason I’ve gotten around to writing again.

I try really hard to keep my weight in the normal or healthy range, based on my BMI.  Since I spend several hours at the gym, a lot of folks assume that I stay fit through exercise.  While that is a contributing factor, maintaining a healthy weight is more about the food you put in your mouth than what you do with your body.  (Unless you’re one of those freaks with a high metabolism, but we won’t talk about those assholes.)  Another question I get, especially after explaining the food/exercise effect, is about what I eat, especially since my family and I indulge in dining out a little too much.  (Okay, a lot too much.)

That’s where the blog is going to fit in.  I’m going to try to post pictures of what I eat while eating out.  It might get boring after a while since we tend to frequent the same restaurants pretty regularly.  We like to stick to places where there are healthier options for things that we like.

Without further explaination, I give you just what the heck I eat.

Today, obviously, was New Years.  Chris had a lunch meeting (life of a CEO), and Cecilia and I were on our own for lunch.   There was no food in the house.  Lucy had RUNNOFT and by the time she came back,  it was too late to go to the grocery to remedy the bare cupboard situation.  Off we went to find a restaurant that was open.  Much to my surprise, it was difficult!

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Cecilia requested chicken noodle soup, which is a current favorite, and thankfully Panera was open.  Panera is one of my favorite places because the calorie information is printed next to the menu on the wall.  Talk about being forced to face your choice!

I ordered the “Pick 2″ with a half Greek salad (dressing on the side) and half tuna salad sandwich with an apple and an unsweet tea (with a splash of sweet to cut down on the bitter).  Cecilia had her chicken noodle soup with a baguette and a low fat milk.

I actually didn’t use the dressing.  I like to add a bit of salt to my salad, and between the salt and the feta, it didn’t need any dressing. By the time I was done inhaling my salad, I wasn’t very hungry so I just at the guts of my sandwich.  I wanted the protein, but I didn’t want the overfull feeling from the bread.  The apple went in my purse for an afternoon snack.

I’m not sure I’ll include a caloric breakdown of every meal, especially since the information won’t be available at some restaurants, but today I will.

Half Greek Salad (no dressing), approximately 75 calories, 5 g fat, 6.5g carb, 3.5g protein

Tuna Salad Sandwich (no bread), approximately 105 calories, 5g fat, 5g carb, 10.5g protein.

I left feeling very full and very happy

In addition to watching my restaurant eating, you can watch my food/exercise log on Daily Burn. I haven’t been using it consistently over the holidays since the entire family was sick with a nasty cold, but prior to that, I was very dedicated to logging! I’ve returned to logging today, and hopefully, tomorrow will return to the gym.

Much love!