Secrets of a Former Fat Girl

The Biggest Loser Diary

michelle@secretsofaformerfatgirl.com (Michelle) — Tue, 16 Mar 2010 19:41:00 +0000

Lots of clips for you today!

Watch Sherry return home and show off her progress to her family and friends in the Week 9 “Where Are They Now” clip. One of last night’s bonus scenes features Ashley having an emotional breakdown, definitely check it out to get more from the episode. See that below and check out all the bonus material on the official site: http://www.nbc.com/the-biggest-loser/video. And, Jillian and Bob are back with this week’s Training Tips. We also have the “Next On” for next Tuesday’s episode!

Week 9 – Sherry
Sherry shows her family and friends how she looks today!

Bonus Scenes: Week 9 - Ashley's Breakdown
Ashley hits an emotional wall.

Training Tip 1 (3/16/10)
Bob shows you how to exercise without interrupting your job.

Training Tips 2 (3/16/10)
Jillian wonders if you could be the next biggest loser.

Next On: Big Homecoming
The players prepare for a BIG homecoming on an all-new Biggest Loser, Tuesday 8/7c

Mental Monday

michelle@secretsofaformerfatgirl.com (Michelle) — Mon, 01 Mar 2010 11:43:00 +0000

I am a firm believer in making the most out of what I eat! Especially since wearing my bodybugg, I've come to realize just how hard it is to work off a guilty pleasure! More and more, those guilty pleasures simply aren't worth it to me. My first 90 lbs were lost by making simple changes in my diet. NO exercise. I've slipped back into the mentality that I can eat whatever I want because I'm exercising, but the scale - and my bodybugg - tell me otherwise. Time to slip back into my healthy eating habits once and for all!

Get the Most out of What You Eat

Feeling satisfied may be your ticket to successful weight management.

What is satiety? It’s that lasting feeling of fullness at a meal's end, the feeling that you're no longer hungry or deprived. It can be a hard feeling to achieve with some diets. But satiety isn’t a luxury when it comes to weight loss — in fact, it may be your ticket to successful weight management.

"To get more satisfaction out of food, the idea is to fill up on foods that give you a lot of volume for relatively few calories," says Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International. For example, 1/4 cup of raisins and 1 2/3 cups of grapes have the same number of calories, but with the grapes, you obviously get to eat much more, and you're apt to feel more satisfied when you're through.

Besides fresh fruit like grapes, other satiating high-volume foods include complex carbohydrates that are high in water, air and/or fiber, such as air-popped popcorn, vegetables and whole-grains like brown rice, says Miller-Kovach. But lean protein-rich foods, such as a skinless chicken breast, low-fat or nonfat yogurt or skim milk can also contribute to satiety, she adds. That's why, for maximum satisfaction, you might want to make sure your meals also contain some lean protein, says Miller-Kovach.

Super-Satisfying Temptation Tamers

Other mealtime tricks for pumping up the volume in your food to maximize your satisfaction on fewer calories:

Start meals with a first course of broth-based soup, vegetable juice or a salad with reduced fat or low-fat dressing. One caveat: "Make sure that first course isn't more than 100 calories," says Barbara Rolls, PhD, Guthrie chair of nutrition at Pennsylvania State University. Otherwise, you could end up eating too many calories at that particular meal.

According to Rolls' research, which has been published in her book Volumetrics (Harper Collins, 2000), subjects who began their meals with a high-volume, low-calorie starter like soup or salad ate 100 fewer calories over the course of the entire meal compared to those who started their meal with the entrée.

Eat more vegetables, such as leafy greens, lettuce, tomatoes, green beans, summer squash and onions. In fact, stash them in stews, soups, pasta sauces, pizza and meat loaf. They're high-volume, high-satisfaction, low-calorie superstars because they're loaded with water and fiber, Rolls says, two top filler-uppers.

Limit very dry foods, such as pretzels, crackers and chips. Dry foods lack water and thus are low in volume. "Dry foods pack a lot of calories into a small portion and are easy to overeat," says Rolls.

You can also make it second nature to gravitate toward healthy foods that fill you up. When you follow the Weight Watchersfood plan, we can help you learn to naturally seek out these foods, while still being able to enjoy the treats you love.

Eventually you might find yourself gravitating towards these more satisfying, less caloric choices, making your healthy eating habits a way of life, not a chore.

Written by Leslie Fink, MS, RD

From WeightWatchers.com

xo,

Recipe of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Thu, 25 Feb 2010 11:46:00 +0000

I found this recipe on WeightWatchers.com, and am totally hooked!! I've been having my Coconut Hot Cocoa every night before bed for the past week, and it totally hits the spot and soothes my sweet tooth! Enjoy!

xo,

Coconut Hot Cocoa

POINTS® Value: 3
Servings: 6
Preparation Time: 4 min
Cooking Time: 5 min
Level of Difficulty: Easy

Coconut milk adds delicate richness to this newfangled version of hot cocoa. It's a treat on a cold evening, a great dessert without too much fuss.

Ingredients

1/2 cup(s) sugar
1/3 cup(s) water
1/4 cup(s) unsweetened cocoa
2 cup(s) fat-free skim milk
1 1/2 cup(s) light coconut milk
1/2 tsp vanilla extract

Instructions

Whisk together sugar, water and cocoa powder in a medium saucepan set over medium heat just until cocoa and sugar dissolve. Do not bring to a simmer.

Whisk in milk, coconut milk and vanilla. Continue cooking until mixture is steamy and slightly simmering around interior edges of pan, whisking occasionally, about 3 to 4 minutes. Pour into mugs to serve. Yields about 2/3 cup per serving.

Mental Monday

michelle@secretsofaformerfatgirl.com (Michelle) — Mon, 22 Feb 2010 11:37:00 +0000

As I'm beginning to workout regularly (again), and start my half-marathon training, I realize I can come up with 100 different excuses NOT to exercise, when not to long ago, exercise was as brainless to me as breathing. I found this article while surfing WeightWatchers.com and hope you find it to be useful and help you get your groove on, especially if you're in a rut like me :)

xo,

How to Make Exercise a Habit

For many, exercise has a perpetual position at the bottom of the to-do list. You know you have to do it. You know it will help you lose weight faster. You know you need it for good health. Here's how to fit it in.

For many, exercise is perpetually a low priority, something you only do for a few days at time, here and there. Many people also believe that exercise requires a large daily time commitment, or that it has to be physically difficult and demanding. But the truth is that even small amounts of light activity can make a big difference in your weight-loss efforts.

For many, exercise is perpetually a low priority, something you only do for a few days at time, here and there. Many people also believe that exercise requires a large daily time commitment, or that it has to be physically difficult and demanding. But the truth is that even small amounts of light activity can make a big difference in your weight loss.

Forget the myths.

First of all, these common misconceptions about exercise may be what's holding you back:

Myth # 1: Exercise is never fun.

Not only can exercise be fun (Do you hate playing catch with your kids? Hiking through the woods?), it can help fill gaps in your life.

For example, "if you're around people all day long, you can choose an exercise that allows you some alone time," says Robyn Stuhr, exercise physiologist and executive vice president of the American Council on Exercise. If you sit in front of a computer, exercise can be a social thing for you. If you never see your spouse, exercise together.

If you find something that works for you on a personal level, that will make exercise more fun. Plus, you'll be more likely to do it if you look forward to it.

Myth # 2: Exercise is a major disruption.

"The bottom line is that exercise, unlike diet, is something you have to make yourself do," says Stuhr. "Everybody has to eat every day, but you have to purposely set aside time to work out. And it's very easy to let other things get in the way."

But there's a bonus to working out that you won't notice until you do it. When you exercise, you get more energy. And when you stop (like many yo-yoers do), your energy level starts to drop, so it's even harder to jump back in. Sticking with it helps, even if that causes scheduling problems in the short term.

Make it a habit

Making anything a habit—from exercise to eating right—is a matter of having enough "want power," says Palma Posillico, vice president of training and development for Weight Watchers International. "Life gets in the way, so unless you do something proactively, it's very easy to make excuses."

One strategy for acquiring a new habit is to imagine the benefits of that habit. In the case of exercise, picture yourself in great shape. This will help inspire you.

Here are some other tricks for making exercise a habit:

Start slowly.

An hour-long high-intensity aerobics class on your first day will only discourage you, maybe hurt you, and send you back to square one.

Find an exercise buddy.

A workout partner can be immeasurably helpful, because you have a responsibility to your friend not to talk yourself out of exercising. Try to choose a buddy who's in about the same shape as you.

Pick an exercise you like.

Then commit to trying it consistently for at least three weeks. If you still think you hate it after that amount of time, give yourself permission to say, okay, this isn't working. Then pick something different and repeat.

Written by Melissa Sperl

From WeightWatchers.com

Recipe of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Thu, 18 Feb 2010 14:18:00 +0000

I found this recipe on the side of my Fiber One cereal box, and my son convinced me to give it a try. At 210 calories a pop, they aren't my first choice for a snack, but they're better than the ding-dongs and ho-ho's I used to scarf down without blinking an eye!

We bake up a batch at a time, then put them in individual freezer bags and pop them in the freezer. Then when I'm ready to indulge in a snack, I take one out, pop in the microwave for 30 mins, and voila! Pure indulgence!

Fiber One Double-Chocolate Muffins

Whole wheat flour and high-fiber cereal are the goodies tucked in a chocolate-lover's sweet muffin.

Prep Time: 15 min
Start to Finish: 35 min
Makes: 12 muffins

1 cup Fiber One® original bran cereal
1 1/3 cups buttermilk
1/4 cup canola or vegetable oil
1 egg
3/4 cup packed brown sugar
1/2 cup Gold Medal® whole wheat flour
1/2 cup Gold Medal® all-purpose flour
1/2 cup unsweetened baking cocoa
1 teaspoon baking soda
1 teaspoon vanilla
1/4 teaspoon salt
1/3 cup miniature semisweet chocolate chips

1. Heat oven to 375°F. Place paper baking cup in each of 12 regular-size muffin cups. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).

2. In medium bowl, mix cereal and buttermilk; let stand 5 minutes. Stir in oil and egg. Stir in remaining ingredients except chocolate chips. Stir in chocolate chips. Divide batter evenly among muffin cups.

3. Bake 15 to 20 minutes or until toothpick inserted in center comes out clean. Immediately remove from pan. Serve warm.

High Altitude (3500-6500 ft): No change.

NUTRITION INFO:
1 Serving: Calories 210 (Calories from Fat 70); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 20mg; Sodium 360mg; Total Carbohydrate 31g (Dietary Fiber 4g, Sugars 17g); Protein 4g Percent Daily Value*: Vitamin A 2%; Vitamin C 0%; Calcium 8%; Iron 10% Exchanges: 1 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet

If you aren't on DailyMile.com yet - check it out (and add me as a friend!) I just posted today's workout there and would love your support!

xo,

The Biggest Loser Diary

michelle@secretsofaformerfatgirl.com (Michelle) — Tue, 16 Feb 2010 21:45:00 +0000

If I'm not mistaken, there's no Biggest Loser tonite due to the Olympics, so I'd like to encourage everyone to get out there and workout instead ... and as a special treat, check in with BL8's Shay Sorrell and see what she's been up to! She looks GREAT!

Hope everyone's being reeeeallly good on Fat Tuesday!

xo,

Mental Monday

michelle@secretsofaformerfatgirl.com (Michelle) — Mon, 15 Feb 2010 14:00:00 +0000

I've been getting a few questions regarding my HIIT workouts on DailyMile, so I thought I'd post the following article that explains HIIT in more detail. Ever since I was introduced to HIIT by my former personal trainers, I've been a big fan! I also contribute HIIT to helping me get through my first triathlon and half-marathon :)

High Intensity Interval Training
Take Your Fitness and Fat Loss to the Next Level

If I told you that there was a way to burn more calories, lose more fat, and improve your cardiovascular fitness level while spending less time doing cardio, you’d probably reach for your phone to report me to the consumer fraud hotline, right?

Well, this is one of those rare times when your natural it’s-too-good-to-be-true reaction could be mistaken. If you want to take your fitness and fat loss to the next level—without spending more time in the gym—then high intensity interval training (also known as HIIT) could be exactly what you're looking for.

Before getting into the details, notice that I didn’t say HIIT would be easier, just that it would take less of your time. In fact, the HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.

What It Is and How It Works

HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:
HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.

HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.

HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.

HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.

General HIIT Guidelines

HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.
Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.

Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (The sample training schedule below will safely introduce you to HIIT over a period of eight weeks.)
Always warm up and cool down for at least five minutes before and after each HIIT session.

Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.
Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.

If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don't just stop or else blood can pool in your extremities and lightheadedness or faintness can occur.)
If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.

HIIT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.

A Sample Progressive HIIT Program
Please adhere to the general HIIT guidelines above for this program. To maximize fat loss, maintain an intensity level of 60-70% of your maximum heart rate (RPE of 5-6 on the 10-point scale) during warm up, cool down and recovery intervals.

Week 1
Warm up: 5 min.
Work Interval (Max Intensity): 1 min.
Recovery Interval (60-70% MHR): 4 min.
Repeat: 2 times
Cool down: 5 min.
Total Workout Time: 20 min.

Week 2
Warm up: 5 mins
Work Interval (Max Intensity): 1 min
Recovery Interval (60-70% MHR): 4 min
Repeat: 3 times
Cool down: 5 mins
Total Workout Time: 25 mins

Week 3
Warm up: 5 mins
Work Interval (Max Intensity): 1 min
Recovery Interval (60-70% MHR): 4 min
Repeat: 4 times
Cool down: 5 mins
Total Workout Time: 30 mins

Week 4
Warm up: 5 mins
Work Interval (Max Intensity): 1.5 min
Recovery Interval (60-70% MHR): 4 min
Repeat: 2 times
Cool down: 5 mins
Total Workout Time: 21 mins

Week 5
Warm up: 5 mins
Work Interval (Max Intensity): 1.5 min
Recovery Interval (60-70% MHR): 4 min
Repeat: 3 times
Cool down: 5 mins
Total Workout Time: 26.5 mins

Week 6
Warm up: 5 mins
Work Interval (Max Intensity): 1.5 min
Recovery Interval (60-70% MHR): 4 min
Repeat: 4 times
Cool down: 5 mins
Total Workout Time: 32 mins

Week 7
Warm up: 5 mins
Work Interval (Max Intensity): 2 min
Recovery Interval (60-70% MHR): 5 min
Repeat: 3 times
Cool down: 5 mins
Total Workout Time: 31 mins

Week 8
Warm up: 5 mins
Work Interval (Max Intensity): 2 min
Recovery Interval (60-70% MHR): 5 min
Repeat: 4 times
Cool down: 5 mins
Total Workout Time: 38 mins

After completing this eight-week program, you can continue working to increase the number of work intervals per session, the duration of work intervals, or both.

You can adjust this training plan to accommodate your particular needs and goals. If you find that this schedule is either too difficult or too easy for your current fitness level, you can make adjustments to the duration and/or number of high intensity intervals as necessary. For example, if you want to train yourself for very short, frequent bursts of maximum intensity activity, your program could involve sprinting for 20 seconds and jogging/walking for 60 seconds, and repeating that 15-20 times per session.

You don’t need to swap all of your aerobic exercise for HIIT to gain the benefits. A good balance, for example, might be two sessions of HIIT per week, along with 1-2 sessions of steady-state aerobic exercise. As usual, moderation is the key to long-term success, so challenge yourself—but don’t drive yourself into the ground. Get ready to see major changes in your body and your fitness level!

Written by Dean Anderson, Fitness & Behavior Expert
From www.SparkPeople.com

xo,

Recipe of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Thu, 11 Feb 2010 13:51:00 +0000

As I'm sure you all know by now, I'm a HUGE fan of Chef Devin Alexander. Even prior to meeting Chef Devin and working out with her during a fan date in Chicago last summer, I've loved her to pieces. Chef Devin has a fabulous monthly newsletter, with great cooking tips and tricks, recipes, contests, and more - just visit her website and sign up. I know you won't be disappointed!

Chef Devin Alexander's Chocolate Kahlua Parfait

This is the perfect Valentine’s Day dessert for those who want to make a little something special for their sweethearts without doing serious damage to their waistlines! The parfait is best served in champagne glasses – trust me, it’s adorable! Just remember when making these parfaits, don’t leave the marshmallow mixture cooling in the fridge for more than an hour or the remaining ingredients might not mix in properly.

10-1/2 ounce bag mini-marshmallows
1/2 cup fat free milk
1 teaspoon instant coffee powder
1/3 cup Kahlua
3 cups defrosted, fat free frozen whipped topping, divided
1 cup (about 6 whole graham crackers) crushed chocolate graham cracker crumbs or low-fat chocolate wafer cookies
8 champagne flutes

In a large, microwave–safe mixing bowl (or large glass bowl), mix the marshmallows with the milk and the coffee powder. Cover the bowl with a microwave-safe plate or a sheet of waxed paper and microwave the mixture for 2 to 4 minutes on high or until there are no lumps remaining when it is stirred. Cover the bowl with plastic wrap. Transfer it to the refrigerator and allow the mixture to cool completely (up to an hour).

Remove the marshmallow mixture from the refrigerator and beat in the liqueur using the whisk attachment of an electric mixer. Then add 1 cup of the whipped topping and whisk it in. Next, using a spatula, fold in another cup of the whipped topping.

Spoon 1/2 tablespoon of the crumbs into each flute. Spoon a scant ¼ cup of the marshmallow mixture into each flute followed by 1-1/2 tablespoons of the remaining whipped topping. Top that in each with about 1 tablespoon of crumbs, reserving a total of 2 teaspoons of crumbs. Then divide the remaining filling among the flutes (about ¼ cup each). Top each with a dollop of the remaining whipped topping and lightly sprinkle the top with additional the crumbs. Cover each with plastic wrap and refrigerate them until the filling sets, approximately 2 hours. Can be made up to 1 day in advance.

Makes 8 (1 parfait) servings.

Each serving has: 271 calories, 1 g protein, 54 g carbohydrates, 1 g fat, trace saturated fat, trace cholesterol, trace fiber, 143 mg sodium
Traditional Chocolate Kahlua Parfait have: 538 calories, 4 g protein, 33 g carbohydrates, 37 g fat, 22 g saturated fat, 310 mg cholesterol, trace fiber, 44 mg sodium

You save: 267 calories, 36 g fat, 21 g saturated fat

Recipe by Devin Alexander courtesy of Healthy Decadence

xo,

The Biggest Loser Diary

michelle@secretsofaformerfatgirl.com (Michelle) — Tue, 09 Feb 2010 13:37:00 +0000

We have a ton of clips from tonite: catch up with the episode with the two-minute replay, watch who was eliminated in the highlight clip and catch up with Melissa in the “Where Are They Now”!

A special bonus video is included one below; Olympian Speedy Peterson tries to help Michael with some motivational words. And, you can get some special advice from Speedy in this week’s Trainer Tips – those are below too!

Two-Minute Replay: Week Six (2/09/10)
The players get Olympic training from the pros. Catch up fast!

Week 6 Elimination
One player falls below the red line and is automatically eliminated.

Where Are They Now: Week 6 – Melissa
Check out how Melissa looks today!

Bonus Scenes: Week 6 - Michael's Challenge
Speedy Peterson gives Michael some motivational words.

Bonus Scenes: Week 6 - Heavy Thoughts
The players feel uneasy about two people going home this week.

Bonus Scenes: Week 6 - Julia's Training
The players train with Olympian, Julia Mancuso.

Trainer Tips 1 (2/9/10)
Speedy Peterson gives you a challenge.

Trainer Tips 2 (2/9/10)
Bob and Jillian want you to support this year's Olympics in Vancouver.

xo,

Mental Monday

michelle@secretsofaformerfatgirl.com (Michelle) — Mon, 08 Feb 2010 13:42:00 +0000

I admit it. I've gained a few pounds this winter. I partially blame winter - the cold, dark, dreary days really don't work well with this girl that was born and raised on a beautiful island in the middle of the Pacific Ocean. BUT ... I know what I've eaten, and I know how hard (or not quite as hard) that I've worked out. Here's a great article I found useful, and hope it helps you too!

Preventing Winter Weight Gain

Many people tend to gain weight during the winter months. Some people joke that they are eating and sleeping more because they are getting ready to hibernate. But we do not get to crawl into a warm hiding place and sleep the fat away. In our sedentary culture, where more than half of all adults are overweight, factors that accelerate weight gain are a real concern. Those extra pounds acquired over the winter may stay on year after year, eventually contributing to health problems such as obesity, diabetes, high blood pressure and heart disease.

People gain weight during the winter months for different reasons. If you have a tendency to gain weight during the winter, it's important for you to figure out what factors contribute to this tendency, and then plan accordingly. Simple changes in behavior often have enormous health benefits. Following are some ideas for preventing winter weight gain. As you read, decide which would be helpful for you.

Make a Holiday Survival Plan.

Holidays can mean less time to exercise, more treats, and extra alcohol and stress that trigger overeating. You couldn't find a better recipe for weight gain. If your weight gain tends to come during the holiday season, consider making a holiday survival plan.

First, come up with a plan for staying active. Think about factors that have made exercise during the holiday season difficult in the past: loneliness, travel, busyness, lack of childcare, etc. Try to come up with some creative solutions to these barriers, then schedule them into your calendar the same way you schedule parties, meetings and family gatherings.

Second, if the holidays create excess stress for you, think of ways to reduce it. Exercise is the best stress-reducer around, and stress reduction is one of the best reasons to stay active, no matter what the season may be. Also important are getting enough sleep, focusing on your priorities and eliminating low-priority activities if you are too busy. Make time for those activities that give the holidays meaning, and that provide pleasure and opportunities to be with people you enjoy.

Third, eat defensively. Include occasional small portions of holiday treats that you really love, but balance this by eating more prudently at other meals. Avoid munching and drinking just because "it's there." If you drink alcohol, keep your consumption reasonable.

Make Friends With Winter.

Winter can cause a decline in physical activity, as shorter days and inclement weather can limit exercise options. If winter weather creates exercise barriers for you, take a closer look at those barriers and come up with some creative solutions. If early darkness forces you off the streets, how about some indoor options? Check out fitness centers and community recreation programs in your area, and move your exercise program indoors.

Are you uncomfortable in cold weather? Buy some warmer clothes and learn how to dress for cold weather. If it snows where you live, learn a winter sport. Cross-country skiing, ice skating and snowshoeing are terrific calorie-burners.

Winter Doldrums? Get Into the Light.

Many people experience mild to moderate winter depression. Severe winter depression, known as seasonal affective disorder (SAD), is marked by depressed mood, sleeping more than usual, increased appetite, cravings for sweets and carbohydrates, and weight gain. If depression is a problem for you, talk to your healthcare provider. Providers may recommend some form of light therapy, which relieves winter depression in many people.

Don't forget that exercise can be an effective treatment for mild to moderate depression. People who experience winter depression can try combining exercise and light therapy by exercising outdoors when time and weather permit.

Written by Barbara A. Brehm, Ed.D.
Barbara A. Brehm, is an Associate Professor of Exercise and Sport Studies at Smith College, Northampton, Mass.
© Fitness Management Magazine.

xo,

Instant gratification :)

michelle@secretsofaformerfatgirl.com (Michelle) — Sun, 07 Feb 2010 00:55:00 +0000

I feel weird blogging about instant gratification, because it's instant gratification that landed me in a vat of hot fudge, with close to 300 lbs on my 5'4" frame.

But the kind of instant gratification I'm talking about is much, much better ... I'm sure you've noticed that I just haven't been blogging as much as I used to. It's not that I've dived back into that vat of hot fudge, it's that I have found a new lease on life, and find it very very hard to sit in front of my pc to blog every day. I'm out there doing the things I've always dreamed and desired to do, and as I'm sure all of my blogging friends can attest to, blogging can seriously take a chunk out of your day.

That's where instant gratification comes in. I have become somewhat addicted to my iPhone and the ease in tweeting a motivational quote, or what I'm thinking/feeling/doing/eating at any given time. I love the instant gratification I get of someone tweeting me, and feel like I'm able to connect to more people on a daily basis via Twitter.

I will continue to post Mental Monday, the Biggest Loser Diary (on Tuesdays), Recipe of the Week (on Thursdays), and Former Fat Girl of the Week (on Sundays). If you're new to my blog and want to see what I'm up to on a more personal level, I invite you to follow me on Twitter, as that is the best way to keep in touch with me and follow up with my healthy, new life.

I'm working on my final 45 lbs (gosh, the first 120+ came off so easy compared to the final 45), and I'm gearing up to start my half-marathon training for my 2nd half-marathon, the Chicago Rock n Roll Half-Marathon on August 1st (and potential first marathon in October!)

You can follow my workouts on Daily Mile, or interact with other healthy folks on my Facebook Fan Page, and of course, you can follow me on Twitter!

Thank you all so much for your support - past, present and future! I know with every fiber of my being that I couldn't have done this without you!

xo,

Recipe of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Thu, 04 Feb 2010 17:21:00 +0000

Chef Devin Alexander's Baked Turkey Wontons

Ingredients

Olive oil spray
¼ cup drained sliced water chestnuts
2 medium carrots, peeled, trimmed and each cut into six pieces, lengthwise
4 whole green onions, trimmed and each cut into thirds
1 package (20 ounces) Jennie-O Turkey Store extra lean ground turkey breast
½ cup finely minced sweet onion
1 tablespoon cooking sherry
1 large egg white, lightly beaten
1 tablespoon toasted or roasted sesame oil
2 tablespoons chili paste
½ teaspoon salt + extra (optional)
¼ teaspoon black pepper
70 wonton wrappers (3 x 3-1/2-inches each)
Sweet and sour sauce, chili garlic sauce, or hot mustard for dipping (optional)

Directions

Preheat the oven to 450 degrees. Line a large baking sheet with parchment and lightly mist the parchment with spray.

Add the water chestnuts, carrots and green onion to the bowl of a food processor fitted with a chopping blade. Process until the ingredients are minced, scraping down the sides of the bowl if necessary. Add the chopped vegetables to a fine mesh strainer. Using a rubber spatula or a spoon, press out any moisture from the chopped veggies. Transfer the vegetable mixture to a large glass or plastic mixing bowl. Add the turkey, sweet onion, sherry, egg, sesame oil, chili paste, ½ teaspoon salt and pepper. With a fork or clean hands, mix the ingredients until well combined.

Fill a small bowl or ramekin with water.

Place a wonton wrapper on a clean, flat work surface. Spoon 1 tablespoon of the filling onto the center of the wrapper. Fold the wrapper in half diagonally, to create a triangle. Dip your finger in the water and lightly run your fingertip along one side of the triangle (inside). Gently press the edges of the wrapper, sealing the dry side to the moistened side, being careful not to leave any air bubbles. Press on the filling slightly to spread it out (if the mound of filling in the center is too thick, the wontons won’t cook evenly). Transfer the wonton to the prepared baking sheet. Continue filling and sealing the remaining wonton wrappers until all of the filling mixture and wrappers are used. Working in batches if necessary, place all the finished wontons on the baking sheet in a single layer.

Lightly mist the tops of the wontons with spray and sprinkle them lightly with salt, if desired. Bake for 5 minutes. Then gently flip the wontons, spray and salt the tops, and bake them an additional 2-4 minutes, or until the outsides are lightly browned and the turkey is no longer pink inside. Serve immediately with sauce for dipping, if desired.

Makes 10 servings. Each (7 wonton) serving has: 208 calories, 18 g protein, 29 g carbohydrates, 3 g fat, trace saturated fat, 26 mg cholesterol, 2 g fiber, 365 mg sodium

xo,

"Build upon strengths, and weaknesses will gradually take care of themselves." Joyce C. Lock

The Biggest Loser Diary

michelle@secretsofaformerfatgirl.com (Michelle) — Wed, 03 Feb 2010 05:17:00 +0000

Tonite’s episode featured an elimination without a vote, watch the elimination clip below to see what happened. And, catch up with John in the “Where Are They Now” clip to see how he’s doing today. There is even more from the episode that you didn’t see last night in the bonus scenes – hear from Miggy about her addition to the ranch with the scene included below. Plus, Bob and Jillian are back with this week’s Trainer Tips!

The next Biggest Loser will take place in the US Olympic Training Center in Colorado Springs. And, two Olympians will be lending a hand in training and the challenge! Get a sneak peek at the episode with 4 preview clips and hear from the contestants in the interview below.

Week Five – Two Minute Recap
The players welcome one more team to the ranch. Get caught up fast.

Week 5 Elimination
One player gets eliminated without the players voting.

Where Are They Now: Week 5 – John
Check out how John looks today and he what he does to get motivated.

Bonus Scenes Week 5 - Miggy's Update
Miggy is happy to see the latest addition to the ranch.

Week 5 - O'Neal's Strategy
O'Neal realizes he's entering a game on the ranch.

Week 5 - The Pink Team's Stress
The Pink Team confides in Bob.

Trainer Tips #1 (2/2/10)
Bob talks about working out and having fun.

Trainer Tips #2 (2/2/10)
How much money does America spend on Super Bowl Sunday?

Trainer Tips #3 (2/2/10)
Jillian tells you how much money America spends on Super Bowl Sunday.

PREVIEWS FOR NEXT WEEK:

Olympic Challenge
Alison brings out a special guest to show the players their pop-challenge.

Inspiring Story
An Olympic athlete shares her inspiring story with the players.

Motivational Workout
An Olympic athlete gives the players a motivational workout.

Olympian Interviews
Two Olympians inspire the players to push themselves further.

xo,

Mental Monday

michelle@secretsofaformerfatgirl.com (Michelle) — Mon, 01 Feb 2010 17:11:00 +0000

Dr. Oz Reveals the Sneaky Sugar in Your Food

So it's no big revelation that you need to steer clear of sugary foods -- cakes, cookies, pastry, regular soda -- when you're trying to lose weight. The thing is, that's easier said than done because a little food additive called high-fructose corn syrup lurks in loads of products you'd never even think about because they're not terribly sweet! Things like ketchup, mustard, barbecue sauce, breakfast bars, jellies, yogurts, peanut butters. Even fat-free or low-fat foods, like salad dressing are often loaded with HFCS. The very salad dressing that you thought was helping you stick to your diet by eating more veggies may actually be sabotaging your weight loss efforts.

"Most anything with a sweetener in it that's preserved has high fructose corn syrup in it, because [regular] sugar won't preserve," said Dr. Mehmet Oz, host of The Dr. Oz Show and co-author of the recently re-released "YOU: On A Diet." "It's ubiquitous."

Indeed, a full 50 percent of all the sugar we consume comes from HFCS in processed foods. In as little as 70 years -- basically within a single generation -- Americans have gone from eating no HFCS to eating more than 63 pounds of it (about 128,000 calories) each year. "It was so inexpensive and had such a long shelf life, it became a very efficient and inexpensive way to sweeten food, and began to be added to all foods," noted Dr. Oz. Why does this matter? Because Dr. Oz believes HFCS is even worse for us than regular table sugar. "It's very difficult not to correlate the increase in HFCS over the last 50 years directly to the increase of obesity. It's not only the only reason we have an obesity problem, but it's one of the top reasons." Here's why:

• Your brain doesn't recognize the fructose in HFCS as regular food, so you can eat a lot of it and still be hungry, which means you eat even more. Our bodies have a nifty feedback mechanism -- a protein called leptin, which is released by our body's own fat -- that turns off our hunger signals, letting us know that we're satisfied and can step away from the buffet. But when we consume fructose in foods or drinks containing high fructose corn syrup, that feedback mechanism gets disrupted. So not only don't we get the message that we're full, but because the brain doesn't recognize this stuff as real food, it still wants us to eat.

• Sugar also sets us up for some wild swings in blood sugar highs and lows that make us crave -- you guessed it! -- more sugar, which in turn prompts the body to store more fat. Indeed, when people who are even slightly overweight -- in other words, most of us -- eat sugar, we store a whopping 35 percent of it as fat. All sugar does this, not just HFCS. But unlike regular sugar, HFCS is cheap and shelf-stable so you don't have to park yourself in the candy and cookie aisle to get a lot of it.

• The fructose in HFCS also seems to overwhelm your liver's ability to process it. "The liver doesn't particularly like it when there's fructose in there," Dr. Oz said. "It's irritating and the liver responds by producing inflammatory compounds." Among other things, like laying the groundwork for artery damage and heart disease, these compounds also encourage your body to store more fat. "You're literally turning the major organ responsible for detoxifying you into fat, which is hindering your ability to get thin," he said. "Fat people have a tougher time getting thin than thin people have staying thin. The odds are stacked against them because their livers can't keep up."

The obvious solution is to limit your consumption of HFCS -- no small task to be sure. Dr. Oz suggests four ways to get started:

Limit processed foods. "If you eat whole foods, real foods, foods that don't come in colorful packages, that come out of the ground looking the way they look when you eat them, they won't sabotage your natural ability to regulate your weight," Dr. Oz said.

Read your labels. If HFCS is one of the first five ingredients in a particular product (or there's more than 4 grams of sugar per serving), skip it. "Natural versions of condiments don't have HFCS, but the inexpensive, more customarily eaten versions usually do," he said.

Try natural sweeteners. Raw honey, agave syrup, or stevia (a powdery natural sweetener that you can use like regular sugar or artificial sweeteners), are good options. "Natural sugar in natural form is the best way to get it," said Dr. Oz.

If you drink soda, switch to 100 percent fruit juice. Even though juice has sugar, it at least offers valuable nutrients. Or better yet, opt for water. If plain water is too boring, add some fizzy seltzer and a squeeze of lemon or lime. Or try no-calorie flavored waters, made with sucralose (aka Splenda).

Written by Norine Dworkin-McDaniel
Published January 2010

xo,

"When faced with a challenge, look for a way, not a way out." David Weatherford

Recipe of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Thu, 28 Jan 2010 07:42:00 +0000

As the dreary, gray and bitter cold Wisconsin weather seeps into my bones, I was thrilled to re-discover Chef Curtis Stone's recipe for Turkey and Vegetable Chili that was shared on a previous episode of my favorite weight loss reality show, The Biggest Loser.

It definitely perks me up and helps put some warmth back into my body!

But then again, just gazing at Chef Curtis Stone's dreamy-ness does wonders for a girl too! :)

Chef Curtis Stone's Turkey and Vegetable Chili

INGREDIENTS

For the chili:
1-½ tablespoons olive oil
1 large onion, medium diced
1 garlic clove, minced
1 small red chili, seeded and small diced
½ teaspoon ground cumin
1 large carrot, peeled and small diced
1 large celery stalk, medium diced
1 small yellow bell pepper, seeded and medium dice
12 ounces 1% lean ground turkey
4 medium size ripe tomatoes, medium diced
8 oz cooked white or black beans
4 cups baby spinach
Freshly ground black pepper
¼ cup plain fat free Greek style yogurt
Micro cilantro to garnish, (can substitute with chopped chives or chopped cilantro)

DIRECTIONS

Place a large saute pan over medium high heat, then drizzle with the oil.
Add the onion, garlic, and red chili and sauté for 2 minutes, or until tender.
Sprinkle the cumin over the onion mix and stir well, then add the carrot, celery, and bell pepper and cook for 5 minutes, stirring occasionally, or until the vegetables begin to get tender.
In a separate saute pan, brown the turkey in the remaining oil over medium high heat, then transfer to the vegetable mix.
Add the tomatoes and the beans and cook for a further 8 minutes, stirring occasionally, or until the tomatoes have broken down and most of the liquid has evaporated.
Stir in the spinach and remove from the heat.
Season the chili to taste with freshly ground black pepper
Spoon the chili into serving dishes
Spoon a tablespoon of the yogurt onto each garnish with the micro cilantro and serve.

Nutrition Facts:
Calories 280
Total Fat 7g
Sat Fat 1.5g
Cholesterol 35mg
Sodium 120mg
Total Carb 28g
Dietary Fiber 9g
Sugar 7g
Protein 29g

xo,

"You can sit around and wait for the good things to happen to you, or you can go out and make them happen." Unknown

The Biggest Loser Diary

michelle@secretsofaformerfatgirl.com (Michelle) — Wed, 27 Jan 2010 05:35:00 +0000

Thank heavens for Laura at NBC! I don't know what I'd do without the exclusive Biggest Loser clips she sends me every week!

Today's clips include Bob-alicious on The Jay Leno Show last night! I'll take whatever clips of Bob-alicious I can get! ;)

Also, recap or rewatch tonight’s elimination and catch up with Migdalia after her time on the show in the “Where Are They Now” clip! And get a tip to help in your own battle to keep the weight off from Jillian in this week’s “Trainer Tip”. Plus, we also have a whole bunch of bonus scenes that you didn’t see in the episode for even more drama (oy vey!) from Week 4.

Preview next week’s episode, which has a team returning to the ranch to continue the competition in the “Next On” clip! Remember you can cast your vote on which past competitions you’d like to see on air this season – head over to the official site and vote now!

The Biggest Loser trainer Bob Harper is here.
Biggest Loser’s Bob talks about the red team controversy.

Week 4 Elimination
The players are forced to choose who to eliminate.

Where Are They Now: Week 4 – Migdalia
Check out Migdalia looks today!

Trainer Tips (1/26/10)
Jillian shows you the perfect afternoon snack.

Bonus Scenes: Week 4 - Red Team's Defense
Jillian tries to teach The Red Team a lesson.

Bonus Scenes: Week 4 - Migdalia's Concern
Migdalia turns to Jillian for encouragement.

Bonus Scenes: Week 4 - Melissa's Plea
Melissa reaches out to Jillian for help.

Next On: Who's Coming Back?
Find out which team will be returning to the ranch to compete in Tuesday's Biggest Loser.

xo,

Mental Monday

michelle@secretsofaformerfatgirl.com (Michelle) — Mon, 25 Jan 2010 08:20:00 +0000

Okay ... we're 25 days into 2010. How's them resolutions coming? I think by now, sadly, most resolutions have been broken and tossed out the window. If your motivation is lacking, here's a great article from SparkPeople.com that may help you get back in the groove!

xo,

"Go the extra mile. It's never crowded." Executive Speechwriter Newsletter

9 Hidden Reasons to Stay Motivated

Ways to Rediscover Your Drive

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"

Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.

Need more reasons? Here are 9 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress

It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect

Picture this: Walking into a restaurant, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.

8. Spread the spark

When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

Written by Zach Van Hart
from Sparkpeople.com

Former Fat Girl of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Sun, 24 Jan 2010 16:17:00 +0000

Former Fat Girl of the Week is a place for us to come to celebrate and learn from the success and achievements of one another. Former Fat Girls of the Week are regular women like you and me, living normal lives, but are extraordinarily inspirational. This is their time to shine, and I hope you are as inspired by them as I am.

Name: Marlena Beck
Age: 31
Occupation: Quality Manager
Blog: www.freewebs.com/marlena78

What's your weight/fitness story?

My weight story begins 31 years ago when I was born. Being a chunky kid, fat teenager, an obese adult...it’s the story of my life. I’ve tried all sorts of diets & programs. Some of them resulted in a measure of success; others were complete failures. The ones that were somewhat successful didn’t last long. I mostly gave up because it wasn’t a lifestyle that I could sustain.

Marlena, Before
What was your turning point and/or "Ah-ha!" moment?

There were a couple "Ah-ha!" moments during this last attempt at weight-loss. The first one was reaching my 10% goal from Weight Watchers. For once, I was able to reach a goal that someone had set for me. For the next several months, I was on a weight-loss high. I lost weight almost every single week. But the BIGGEST turning point for me was seeing a picture of myself with 40 pounds gone.

Although I saw myself daily in the mirror, and although my weight booklet told me I was 40 pounds lighter, my brain still pictured myself at my starting weight. It wasn’t until I saw a picture of myself riding a bicycle that I realized that my body was changing. It nearly brought me to tears! After that, my weight-loss journey was unstoppable. I could do this! For the first time in my LIFE, I was doing something good for myself; this journey was real!

Marlena, Before
How has losing weight/being healthy & fit changed your life?

It’s changed it 180 degrees. I’m happier, more confident, energetic…the list goes on & on. There’s NO WAY I’m going back to the old me!!

Marlena, Now!
How often do you exercise?

Now that I’ve joined a gym I workout 5 days a week. On the weekends I take it light, maybe run a couple miles (run, HA!) or walk the dogs.

What is your favorite workout?

Right now it’s running, just because I can. I’m amazed that I can actually run, let alone the speed & distance. I also tried cycling/spinning for the first time. It’s awesome!!

What 5 food items are "must haves" in your kitchen?

Bananas
yogurt
granola
eggs
Starbucks Lite Mocha Frappucinos (in a bottle)
What is your favorite motivational/inspirational quote?

“If you want something bad enough, you make it happen. If not, you make excuses.”

How do you find balance in your life?

I realize that this is a journey. So I have to be able to live like this for the rest of my life. Depravation isn’t an option because I love food so much. So I try to work it into my lifestyle without going off the deep end. I do have to be careful, though, and not allow my old habits creep in again.

What is your greatest accomplishment?

1.) Losing 65 pounds and maintaining that loss for over a year.
2.) Running for 30 minutes straight.

What do you love most about your body?

I love that it’s smaller, obviously. But I love that it works, it’s getting healthier, & that my heart is stronger than ever.

Are you working towards a particular goal we can support you in (upcoming races, events, etc)?

There are a couple 5Ks coming up in the next few months, which is something I’ve never done nor had I planned on doing even when I first started running. But now I’m seriously thinking about doing it. Just gotta sign up!

What are the last 5 songs played on your iPod?

All American Rejects “Swing, Swing”
Lisa Loeb “Stay”
Weezer “Pork & Beans”
Lost Prophets “Last Train”
Mary J. Blige “Real Love”
What weight loss/fitness tools do you use that you rely on in your weight loss/fit life journey?

Food scale, food journal, stability ball, pedometer/HRM, reading blogs of others who are on a healthy journey

Marlena, now. What an inspiration!
Anything else you'd like to add?

To those of you reading this who are on a weight-loss/fitness journey, please realize there is no turning back. There isn’t another option. So whatever plan you choose, make sure it’s one you can live with. Because once you reach your goal, your journey continues; you don’t revert back to your old eating habits. So whatever changes you make, make sure they’re changes you can live with.

Marlena, it is such a pleasure to feature you as my Former Fat Girl of the Week! Marlena and I found each other through Twitter, and she has been a constant source of motivation and inspiration to me (and all of her followers!) Please be sure to visit Marlena's blog and follow her on Twitter!

xo,

Recipe of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Thu, 21 Jan 2010 08:28:00 +0000

Biggest Loser Simple Swaps: Veggie Lasagna

Swap out pasta and add more veggies in this new twist on an Italian favorite from The Biggest Loser Simple Swaps.You'll never miss the pasta in this scrumptious, cheesy Italian favorite. Wrap and freeze any extra servings individually to thaw and warm for lunch in a hurry. Eggplant can be substituted for the zucchini.

Makes 8 servings

Ingredients
2 large zucchini (about 1 pound), ends trimmed, thinly sliced lengthwise
3 links (about 4 ounces each) lean turkey Italian sausage
1 red bell pepper or roasted red bell pepper, diced
1 cup diced yellow onion
1 teaspoon minced garlic
1 cup low-fat marinara sauce
2 egg whites
1 (15-ounce) container fat free ricotta cheese
2 teaspoons Italian herb seasoning
1/2 teaspoon ground black pepper
2/3 cup shredded low-fat mozzarella cheese
1/4 cup grated Parmesan cheese

Instructions

Preheat the oven to 325 degrees Fahrenheit. Lightly coat an 8" x 8" baking pan with olive oil cooking spray. Set aside.
Lightly spray a baking sheet with olive oil cooking spray. Arrange the zucchini slices in a single layer on the baking sheet. Spray them lightly with olive oil cooking spray. Broil (or grill) the zucchini for about 8 minutes, or until tender and very lightly browned. Set aside to cool.
To prepare the meat sauce, cook the sausage in a nonstick skillet over medium-high heat for about 3 minutes, stirring occasionally with a wooden spoon to break up any clumps. Add the bell pepper, onion, and garlic, and cook for about 4 minutes longer, until the meat is no longer pink. The juices should be cooked dry. Stir in the marinara sauce and bring to a boil. Reduce the heat and simmer for about 5 minutes, stirring frequently. The sauce will be very thick.
Meanwhile, in a mixing bowl, combine the egg whites, ricotta, Italian seasoning, and black pepper until well combined.
To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Sprinkle with Parmesan cheese. Bake for about 40 minutes, or until bubbly and lightly browned. Let stand for 5 minutes before serving.

Per serving: 210 calories, 18 g protein, 17 g carbohydrates, 7 g fat
(2 g saturated), 45 mg cholesterol, 3 g fiber, 340 mg sodium

xo,

"I've been trying to find the word that says what I need to be in life. 'Brave' is the only word. It's the only thing that I ask myself to be." Sandra Bullock

The Biggest Loser Diary

michelle@secretsofaformerfatgirl.com (Michelle) — Wed, 20 Jan 2010 04:09:00 +0000

I have to admit I haven't watched a full episode of The Biggest Loser yet - my daughter has tumbling classes on Tuesday nights, so we aren't home to catch it. Thank goodness I can get all the details from these exclusive video clips from NBC!

2 Minute Replay Week Three
Curtis Stone stops by the ranch. Catch up fast with the Two-Minute Replay.

Week 3 Elimination
The players decide who to eliminate in the third week.

Where Are They Now: Week 3 – Maria [2:28]
Check out how Maria looks today!

Cooking Tips (1/19/10) [0:30]
Curtis Stone gives you a tip on making a meal extra-sweet without sugar.

Trainer Tips (1/19/10) [0:20]
Bob shows you how to incorporate water into your workout.

Next On: Integrity on the Line [0:31]
Jillian suspects a contestant is lying. All-New Biggest Loser, Tuesday 8/7c.

xo,

The Biggest Loser Diary

michelle@secretsofaformerfatgirl.com (Michelle) — Tue, 19 Jan 2010 13:25:00 +0000

Here's an exclusive sneak peak of tonite's episode! Don't watch it if you don't want to be spoiled!

Turning Point (Preview for Tonite!)
A team challenge leads to a distressing result. All-New Biggest Loser, Tuesday 8/7c.

xo,

Mental Monday

michelle@secretsofaformerfatgirl.com (Michelle) — Mon, 18 Jan 2010 08:45:00 +0000

Make Family Mealtime More Pleasant - Instill Healthy Habits in Your Kids

As a parent, your days are probably pretty stressful. You get the older kids off to school, run errands, keep the household running smoothly, and maintain your career. At the end of a hard day, you just want to relax and spend some quality time with your family.

But if you’re like most busy parents, relaxation time is nothing more than wishful thinking. As the house fills up again at night, there’s noise, tantrums, and disorganization, which seem to last until everyone falls asleep.

Mealtime, whether it’s breakfast together or a family dinner, doesn’t have to be as stressful as the rest of your day. Here are some tips to handle picky eaters, set an example of healthy eating (which children learn from their parents), and make your meals together a more positive experience:

Try to serve food in a comfortable, relaxed, and unhurried atmosphere.
Encourage a child’s participation in meal preparation (measuring, stirring, decoration, cutting and arranging)

Food should be warm or cool, (not hot or cold); a child’s mouth is more sensitive than an adult’s

Flavors should be mild, not spicy; a child has more taste buds than an adult

If the child is able, give her a small, mini-shopping list to look for a few items on the lower shelves. Make sure the foods are nutritious and easy to handle.

If you want to avoid waste, serve smaller portions. Don’t encourage overeating or fussy eaters by forcing a child to eat everything on the plate.

Let your child learn to feed her or himself. Be patient. To ease the mess, put newspaper under the chair and have a towel ready to wipe up spills.

Serve food with child-sized plates and cups.

If possible, plan rest or quiet time before meals. A tired or overly excited child may be less hungry at mealtimes.

When introducing a new food, try serving it during the same meal as a favorite food.

Make pre-meal hand washing a pleasant event. Allow time for the child to enjoy the splash of soap and water. A quick, forced washing, particularly after the food is served, may make a child too upset to eat well at the meal.

Set a good example. If other people at the table enjoy a variety of foods, your child will learn by copying what you do.

If your child appears to have lost interest in the meal, or to dawdle, give him/her a reasonable time to eat (20-30 minutes) then quietly but firmly remove the food. Most children will eat when they are hungry. Do not force the issue.

Likes and dislikes may appear suddenly. Be casual about these new food notions. If no one pays special attention to these quirks, they will soon be outgrown.

Do not coax, play games, or force your child to eat. You are not teaching good food habits. Make a wide variety of nutritious foods available to your child, and then let your child decide what to eat.

Small children prefer to eat with their fingers. Give them small sandwiches, raw veggies, meat cut into bite sizes, fruits and cheese cut into small pieces, and crackers spread with peanut butter or cottage cheese.

Be casual about desserts, and make them a part of the total meal plan when they are served. Placing special attention on desserts, or using them as rewards only makes them more desirable than other foods.

Let your child be the judge about how much to eat. Appetite may vary from one meal to another, and from day to day. Never make an issue of food acceptance. You provide the nutritious choices…then let the child choose among them.

Written by By Becky Hand, Licensed & Registered Dietitian
From SparkPeople.com

xo,

"One of the most courageous things you can do is identify yourself, know who you are, what you believe in and where you want to go." Sheila Murray Bethel

Former Fat Girl of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Sat, 16 Jan 2010 22:42:00 +0000

Name: Tracey Gessner
Age: 31
Occupation: Stay-at- home-mom, wife, wannabe writer, marathon runner!
Twitter: @tmgessner

What's your weight/fitness story?

I've always been active. I studied modern dance in college (a really useful major, right?) and had attended group fitness classes on and off for years before I decided I wanted to transform myself in to a runner.

I joined a gym and started running on the treadmill with the goal of eventually running a 5K. After I ran the Susan G. Komen Race for the Cure in 2008 I decided that the following summer I would double my running distance to a 10K. However, by the time May 2009 rolled around, I was convinced by my friend Anne to train for the Milwaukee Lakefront Marathon and I thought I had surely lost my sanity. Turns out it was the best thing I could have done for myself.

I'm now planning to run two marathons in 2010 and one day hope to complete an ultra-marathon. The Crazy: It's contagious!

Tracey - the marathoner!
What was your turning point and/or "Ah-ha!" moment?

I always say it was harder to get my body to run that first 3 miles than it was to train from 3 to 26. It sounds nuts but just building a solid base is the most difficult thing and it takes a lot of time and dedication.

My "ah ha" moment was one day on the treadmill when I finally realized I was trying to run too fast. I was stuck at running 5 or 6 minutes before I felt like i wanted to walk so I dropped my speed from 5.8 - 6mph to around 5.2mph and suddenly I found myself jogging for 15 minutes nonstop. Now that may sound pretty darn slow but it worked for me in the beginning and over time I was able to build up speed and now my average pace is around 6.5 - 7mph.

How has losing weight/being healthy & fit changed your life?

Recently, my attempts to be healthy and fit more publicly have brought me closer to the Milwaukee community. I've lived here for four years now but it wasn't until I started chatting with people via Twitter and Daily Mile about my training that I became connected to a core group of people with similar fitness goals.

I feel that proclaiming my goals on the internet has held me more accountable and it's also allowed me to meet some really incredible people - online and in real life!

How often do you exercise?

Right now I tend to work out in some shape or form about 6 days a week. This could be running, riding the elliptical, strength training or even an exercise dvd at home. Sometimes I tell myself I need to take another rest day but I usually always end up doing something. :)

Tracey, now

What is your favorite workout?

A loooong, slow, indulgent run. Right now I'm working on getting my speed up so I love the days when I get to relax and take it slow. There's just something so satisfying about it.

What 5 food items are "must haves" in your kitchen?

Tons of fresh fruits and veggies. I've recently changed my diet to include more fresh food over processed foods and carbs and my body is feeling awesome. I haven't cut out all carbs but I find that you can eat so much more when you stick to a veggie based diet and you never feel like you are starving.
Harvestland boneless, skinless, chicken breast - Most of the meals I make revolve around chicken. There's so just so many different ways you can dress it up and it's good for you too.
Skinny Cow Fudge bars- I have such a sweet tooth and if my kids are having hot fudge sundaes I don't feel like I'm depriving myself so much if I have one of these. Sometimes I have one in the middle of the afternoon too. Shhhhh.
Fiber One cereal- I start every day with a bowl of this and a piece of wheat toast. A small bowl really fills me up and gives me energy to start the day.
Coffee and Red wine. (Ok, that two but a girl's gotta have a few vices. Sorry!)

What is your favorite motivational/inspirational quote?

"This is how you get better." My running buddy Anne told me this during our marathon training and I think about it whenever I particularly need a push.

How do you find balance in your life?

Wow, this is always a struggle. I have bad days. I get lazy. I eat poorly sometimes. But somehow I always pull myself together the next morning and work to get back on track. You have to keep thinking long term and realize that eating half a bowl of chocolate chip cookie dough one day doesn't mean you're a failure or a weak person overall.

What is your greatest accomplishment?

Completing the marathon was pretty big but I'm going soft and saying my two awesome daughters. They are still a work in progress though so check back with me when they are teenagers.

Tracey completes her marathon!

What do you love most about your body?

I don't look like it but I am strong. Call me if you need any furniture moved. Also, after years of dance training I feel like I can be pretty graceful when I want to be. I can pick up sequences of movement really fast as well.

Are you working towards a particular goal we can support you in (upcoming races, events, etc)?

Right now I'm planning on running two marathons this year. First up is a marathon in Rockford, Illinois this May. I'll also be running the Lakefront Marathon again here in Milwaukee in October. I'm hoping to get progressively faster with each race but I haven't settled on an exact time yet.

What are the last 5 songs played on your iPod?
Wake Up - The Arcade Fire
This is Not a Test - She & Him
Your Ex-Lover is Dead - Stars
In the Aeroplane Over the Sea - Neutral Milk Hotel
Fidelity - Regina Spektor
What weight loss/fitness tools do you use that you rely on in your weight loss/fit life journey?

I have realized that I have the best discipline in the world when it comes to working out but my eating habits are another story. I find that I absolutely have to keep track of what I eat - whether I'm trying to lose weight or maintain.

Right now I'm using Calorie-count.com to log my meals and I'm having a lot of success with it so far. When I started running long miles I kind of went overboard rewarding myself with food so having a food journal really helps keep me in check!

Anything else you would like to add?

I can't say this enough: 3 years ago I couldn't even run a mile. Anything is possible!

They say you may be a hero (or an example) to someone, although you may not know it. Tracey is that person for me. As a mom with two children, I am in awe of Tracey and her accomplishments, and from my point of view - a very balanced life. She is an outstanding mom, amazing contributor to the Milwaukee community, and thinspirational individual, and juggles it all with poise and grace. Tracey, thank you for being a wonderful inspiration, I am very proud to feature you as a Former Fat Girl of the Week! Please be sure to follow Tracey on Twitter, check out her blog, Tracey's Space, or get motivated at Fit Milwaukee.

xo,

"The big secret in life is there is no big secret. Whatever your goal, you can get there if you're willing to work." Oprah Winfrey

Recipe of the Week

michelle@secretsofaformerfatgirl.com (Michelle) — Thu, 14 Jan 2010 17:07:00 +0000

xo,

"Always concentrate on how far you have come, rather than how far you have left to go. The difference in how easy it seems will amaze you." Heidi Johnson

The Biggest Loser Diary

michelle@secretsofaformerfatgirl.com (Michelle) — Wed, 13 Jan 2010 04:21:00 +0000

Enjoy the following exclusive clips courtesy of NBC! :)

Week Two – 2:00 Replay
The teams see if they can beat the second-week curse. Catch up now!

Week 2 Elimination
The players come to a decision on who to eliminate from the ranch.

Week 2 - Patti
Check out how Patti looks today!

Training Tips (1/12/10)
Dr. H gives you advice on how to make a change.

Week 2 - The Red Team's Wake-Up Call (Bonus Scene)
Dr. H is forced to deliver a harsh wake-up call to the Red Team.

Week 2 - The Pink Team's Surprise (Bonus Scene)
The Pink Team get a look into the future.

Week 2 - The White Team's Harsh Reality (Bonus Scene)
Dr. H shows the White Team just how much their weight is damaging their lives.

Week 2 - Challenge Update (Bonus Scene)
The trainers find out how Maria injured herself.

Week 2 - Trainers' Desperation (Bonus Scene)
Jillian and Bob argue over how to keep Michael on the ranch.

Week 2 - A Message from The Pink Team (Bonus Scenes)
The Pink Team have too much fun filming a message to The Biggest Loser Club.

Shay's Excitement
Shay shows you her brand-new wellness room.

Brand New Day
Shay shares with you how she starts her mornings off.

xo,