snacks for 100 calories or less.

I don’t know about you but in the summertime we are snacking a lot!  We snack at the pool, at the park, in the car, and even at home.  It seems too hot to spend a lot of time in the kitchen cooking, so we do a lot of snacking throughout the day.  Sometimes we even have larger snacks for meals.

 

I don’t want to be absent-minded about the snacks we are eating.  I want to feed my son, my husband, and myself wholesome food — even in the lazy days of summer.  I compiled a list of 12 snacks under 100 calories.  Today I’m sharing it over on the Knoxville Moms Blog.  I hope you will head over there and read it!  Let me know what your favorite snacks are.  We aren’t the only snacking family are we??

 

You can find my post with healthy snack options over here.

 

12 snacks under 100 cals.jpg

weight loss update.

It’s time for another weight loss update.  If you missed before, here’s the run down.  I hit my breaking point, I started trying to lose weight, I got really serious about my exercising and my food intake, and here I am.

 

I am really happy to share that I have lost 3 pounds since my starting weight.  Since my last update, that is a healthy weight loss.  Not an awesome or impressive weight loss, but it equates to about a pound a week.  However, from the point I started I went up and have been coming back down.  So I’ve lost 6 pounds total — but gained 3 before losing any.  Yikes.  It feels good to be actually losing weight now.  I feel like I’m making steps in the right direction.  And that definitely helps fuel the fire and keeps me going on my weight loss adventure.

 

A few things that have been helping me:

1.  A food journal.  So super important!  I didn’t start doing this at first because I thought I knew what I was eating.  But once I wasn’t losing weight, I started keeping a journal of what I was eating — and WOW!  Since I started this is when I started losing weight.  I always told patients and clients how important it was, but I am definitely learning for myself now.

 

2.  Cutting out Coke.  I love Coke.  Confessions of a dietitian.  I just do.  I know it’s bad for me.  I know all the stuff.  But it’s sweet, sugary taste is my favorite.  I cut it out and am just drinking Diet Coke.  It’s not the same, but it’s 0 calories.  I cannot lose weight while drinking an empty calorie beverage on a regular basis.

 

3.  Making water taste better.  I plan to expand on this one in a post soon.  But drinking water is so important, and I like when it has good flavor.

 

4.  Not being too strict.  I don’t do well when on a super strict diet.  That’s why I am always an advocate or having a healthy lifestyle, as opposed to dieting.  Part of a healthy lifestyle for me means chocolate.  I love chocolate, so if I deny myself of it, I go crazy catching up.  I have to allow it in small amounts on a regular basis.

 

5.  Pedometer.  I’m wearing a pedometer as much as I can to track how much I’m moving.  I’m aiming for 10,000 steps a day.  Wearing a pedometer motivates me to keep moving and be less lazy.  It also makes me appreciate chores like vacuuming — which can me to take lots of steps!

pedometer

 

I will touch up on some of these things in more detail to come.  Just happy to see changes happening in my body.  I feel so much better, my muscles are getting stronger, and I am a much healthier person now than I was 2 1/2 months ago.  And that’s the whole idea!

 

Hope you’re having a good week and it’s going by quickly — can’t believe it’s Thursday already!

 

pedometer reading

 

a little weight encouragement + it’s the weekend baby we’re about to have us some fun.

I mentioned the other day that I was so frustrated that I haven’t lost any weight.  Then I saw this article on Twitter which reminded me why I always told clients not to pay too much attention to the scale.  Yesterday morning I woke up and put my jeans on and they felt great.  They pulled up easily and buttoned smoothly for the first time in awhile.  It felt great.  Then I stepped on the scale an hour later and weighed the same — still.  And I felt bad, when just an hour before I had felt so good about my health and progress.  It was such a good reminder to me that the numbers aren’t as important as your overall health.

 

We are settling in for a fun weekend — I’m all about the cooler weather we are going to have.  I hope you have a wonderful weekend!

 

If you are in the Knoxville area and know anyone who would be interested in this group, please spread the word.  We are meeting on Monday evening — any woman who has been impacted by miscarriage, perinatal, or infant loss — we would love to see!

 

Peer support group meeting

 

 

 

 

happy weekend!

 

 

weight loss + healthy living.

I opened up about my weight fluctuation, gain, and struggles sharing that I started on a weight loss adventure.  It has been and is a huge learning process for me.  In my favor are that I love to eat healthy — I just got way off base.  As an honest dietitian, I would never say it’s easy to change your lifestyle or choose to eat healthy.  It seems like those choices are harder and harder to make these days in this fast-food loving, on the go, processed food world we are in.  I am super middle of the road when it comes to convenience vs. super healthy.  I shop at a regular ol’ grocery store — nowhere fancy, nowhere with all-natural foods.  I buy Goldfish for my kid and regular person yogurt.  And I also make the best choices that I can make every time I go to the store [except for all those times I bring home ice cream].  I think you can be convenient and be healthy, but it takes work and focus.  It never happens by accident.  Here’s an example.

 

We went to the zoo recently and some friends came with us.  Our plan was to grab lunch for them at Chick-fil-A and take it there for a picnic.  What Jack eats at CFA is healthy — grilled chicken and fruit, so I don’t mind that for him at all.  Right now because of my Sjogren’s Syndrome [my autoimmune disease] I can’t eat the grilled chicken, and I don’t eat the fried because of the peanut oil [and that obviously wouldn’t be a healthy choice for weight loss].  So all I can eat at CFA right now is salad smothered in Ranch dressing and fries.  The easiest thing would have been to drive thru and get food for Jack and food for me, but I knew that would add a lot of extra calories that I didn’t need.  So I made a better choice.  It took planning and it took more work, but I’m so glad I did it because I really didn’t want to waste calories because I was being lazy.  So I packed a turkey sandwich on whole wheat for myself along with carrots, and at CFA I got a fruit cup and Diet Coke for myself.  I was happy with my lunch and even happier to not add calories and fat when I wasn’t passionate about it.  If I’m adding calories and fat, I better really want those fries!

zoo picnic

 

 

I give this example as one of success with planning and weight loss.  I have plenty of examples where I didn’t plan ahead and I ate more calories.  Being on the go makes it hard to always be healthy, but taking the time to plan your day and what foods you need makes a big difference when it comes to a healthy lifestyle.

 

zoo picnic fun

nutrition, weight loss, + not losing weight.

Y’all this weight loss business is hard.  It has been one month since I posted that I was going to lose weight, and truth be told at that point I thought my one month update would look a lot different.  I was pretty certain that after one month of exercise and being mindful about losing weight, that I would be telling you I was half way to my weight loss goal.  Seriously.  I may not be the brightest crayon in the box.  So here is where I’m at 1 month later:

 

No weight loss.  But my weight hasn’t just stayed the same; it has fluctuated a lot.  Between water retention, poor eating choices, and exercise, I have been up and down — but mostly up.  I started this goal 5 weeks ago.  I started exercising.  I made some changes in the way I was eating.  And I was hoping to see some changes.  I haven’t.  I have stepped on the scale about 6 times in 5 weeks and have been disappointed every single one of them.  If I’m trying hard, why am I not losing weight?  Yesterday when I weighed myself I was up 3 pounds.  I have gained three pounds WHILE I’M TRYING TO LOSE WEIGHT.

 

jack and ice cream.jpg Me to Jack :  I’ve gained 3 pounds.  Jack’s face says it all — yikes!!

 

 

To be totally open about this, I have got to share my before diet with you.  I generally eat pretty healthy.  I love to.  But February, March, and early April were rough for me.  I was getting lazy, I started on steroids, and I had crazy cravings for food all the time.  I drove through Chickfila a lot — eating a side salad with a lot of Ranch dressing on it and a large fry and a large Coke.  Or driving through for breakfast eating biscuits and hashbrowns and Coke.  I ate a lot of ice cream during that time.  Ben and Jerry’s — some nights by the pint.  Um… pints of ice cream by myself.  Steroids or not, that is not healthy!

 

So when I had that moment where I stepped on the scale and realized I had gained a bunch of weight, I knew I had to make some changes.  Funny thing is that the weight sure does go on fast and come off slow.  Real slow.  So I was super frustrated with myself and my weight gain and took some time to evaluate where I was at.

–  My exercise is good.  I’m in better shape now and stronger than I have been in nearly 2 years — when I was running a lot and very active keeping up with our 1 year old, at the time.  And I love how great my body feels now.  I have been doing Barre 3 workouts mostly — online at $15 a month and on my own time at my home works really well for me.  I have become a huge barre and really Barre3 fan.  It is helping my body feel stronger, my mind feel calmer, and my back to feel a lot better.  And I love doing it.  It’s challenging and I sweat like crazy, but I’m not miserable during it.

 

–  I thought my diet was good but when I looked further into it I realized that it wasn’t very good.  It’s better than it was.  I haven’t bought any ice cream in awhile and have cut back on the desserts and the eating out.  But my diet still isn’t impressive.  I analyzed my diet after weighing myself the other day, and it stunk!  That day wasn’t typical — it did happen to be a very bad day, but I was at 2800 calories with at least 1500 of them empty calories.  And I drank close to 1000 calories.  Not good at all.  Very eye opening.

 

–  I need to drink more water and I need to get more sleep.
So I have my goals and I have things I need to work on.  I’m hoping that I can update soon letting you know that I’ve actually lost a pound or 2.  Or maybe that I’m at least back down to my starting weight.  We’ll see.  Just keeping it real over here at Adventures of Jack and Me.

 

Anyone else in my boat?  Trying to lose weight and succeeding or not really?  Would love to hear your advice!

jack and icecream.jpg

let’s talk about weight loss.

Weight loss is a subject that I am very familiar with.  As a Registered Dietitian I have counseled many patients and clients about weight loss.  However, I have never really been in a position where I need to lose weight before, so I don’t know what it’s like first hand.  I think sometimes you can have all the knowledge in the world, but if you haven’t experienced something first hand you just aren’t going to fully get it.  Weight loss may fall in to that category, too.

 

weight loss

 

For the first time in my life, really, I am in a position where I need to lose weight.  Like I’ve shared, my body has been through a lot in the last year and a half.  My pregnancy with Gabriel was physically challenging, and I had the opposite problem — I had a really hard time gaining weight.  I weight almost as much right now as I did when Gabriel was born.  I lost all of the baby weight right away — within the first 2 weeks.  Then I lost another 10 pounds between June and October because I was so sick with a gallbladder that wasn’t functioning.  Before I had my gall bladder removed in October, I weighed the lowest I had weighed since middle school or maybe freshman year of high school.  Then I gained 17 pounds between October and February.  Talk about weight fluctuation.  Up and down and up and down.  That put me just a few pounds above my usual body weight.  And then I started steroids.  Which I now believe is a miracle drug — because of how much better I feel — but it doesn’t come without side effects.  Including weight gain.  I put on 10 pounds in the first month on steroids.  Hello significant weight gain.  And hello reality check.

 

During that month there were a lot of times that I felt really bad about myself because of my nutrition — mainly my poor food choices.  I knew I was making bad decisions, I knew I was gaining weight, I could see changes happening, but I just kept sitting in that.  Gaining 27 pounds over the course of 6 months is crazy and hard on the body, and I could feel that resonating in my body physically and also emotionally.

 

I reached my breaking point.  I stepped on the scale, saw the number, and realized I had to make changes.  And I know I’m not  alone.  So I’m going to share my weight loss journey here on this blog.  Because I apparently enjoy doing scary things.  But I am hoping that it will be an encouragement to anyone else who is working through this or feels that tug to get going on it.  Maybe we can do it together?  Maybe you can keep me accountable?

 

I will go more in depth on different aspects of weight gain, weight loss, nutrition, exercise, the emotions behind it, and whatever other random stuff you know I will throw in.  But today I just wanted to share with you that this is where I am.  In a new territory, learning things, trying to apply the book stuff and the head knowledge to my own real life.  I’m excited to share what I learn.  I am also humbled to admit there’s some ugliness in all this, too.  And I’m really hoping that I can get back on track to a healthy state.  One where I’m not concerned with numbers but with overall health.  Where I eat a really well-balanced diet and I live a healthy lifestyle.  It’s always been my passion, and I want to get back to it.

 

Also, I want to address this — I know that I will hear from many of you that I am so little, I couldn’t have gained that much weight, it doesn’t show, etc.  And I appreciate your kind words.  I am a petite person.  I always have been.  My Mamaw, my mom’s mom, was a short and very petite woman as was her family.  I seem to have those genes.  I have a petite frame and look like a little person, but over the past little while I have added weight on to my small frame that shouldn’t be there.  But even more than the pounds, it’s about the food choices I’m making and not living a well-rounded, healthy lifestyle.  That’s what I want to get back to.  I notice differences in the way my body feels.  There is extra skin, and fat??, that didn’t used to be there.  And the tell tale sign — when you rip through 3 pairs of jeans in 2 days you can’t help but slump your shoulders and throw in the towel.

 

So I hope you will join me.  Maybe if you’ve walked this before and have some tips for me, you will share with me.  I’d love to hear your thoughts.  And I will definitely share how it’s going and what I’ve learned.  So far my favorite thing I’ve learned about — barre classes.  I am obsessed.  I’ve been able to do them at home, which works really well with my schedule since I can’t get away to work out.  I also have some other forms of exercise to try out and am looking forward to seeing what is fun and works great!

spring, winter, sun, snow, and nutrition.

The weather this week has been crazy!  Tuesday afternoon it was 74 degrees.  Wednesday afternoon it was 44.  Tuesday I was hot while we were playing outside.  Wednesday I was bundled up in my coat again preparing for it to dip down into the 20s.  This morning I woke up and saw snow on our deck.  Wild.  Today it is supposed to warm up again, so hopefully we can get back outside.  I like winter, but I only needed one more snow and that big one did it.  And now that we have had warmer weather, I’ve gotten the taste of warmth and I’m ready for spring to be here.

spring
Enjoying the spring weather with a selfie [what am I thinking?]   

 

march snow
This morning.

 

 

In other news, the Morgan household has had a dramatic shift.  Jack is no longer using pacis.  We cut him off last Friday, and he has done really well this weak without them.  He asked for his baseball paci before nap and bed on Saturday and Sunday but otherwise hasn’t mentioned them, other than to tell people that he isn’t sleeping with his pacis anymore.  He’s proud of his big boy status.  And we’re proud of him!  He’s used a paci since he was hours old in the NICU.  That was all he had to suck on those early days when he was too sick to eat, so I know they were a huge comfort thing for him.  

We told him that he was a big boy and big boys don’t use pacis, babies do.  We told him that he got to give his pacis to a baby who needed them.  He kept saying “and then that baby [or that kid] will bring the pacis back to me.”  He realized they weren’t coming back.  It was emotional Friday night, but he has done great!  So proud of him, and really not too bad.  The only down side has been that this appears to have been the catalyst to him dropping his nap.  He has been staying awake in his bed at night for several months now.  Some times he would stay up until 11:30, just chatting.  For months.  It was driving me crazy, but I felt like he still needed his nap.  Well, he has not taken a nap in 8 days and has done great.  He loves hanging out in his room for “rest time” and then independently deciding when he is done in his room.  He quietly leaves his room, goes to play in the office for a little bit [doing what he later tells me is helping me clean and organize], comes downstairs and turns the tv on, and plays with his toys quietly in the living room.  He loves having this independence.  He actually gets disappointed when I come out and say hi to him.  It’s adorable to see him being independent and operating on his own, and I hope to continue to foster his desire for independence.  That has been our routine every day this week.  He is precious.

 

 

last paci

Jack’s last paci sucking on Friday evening.  He got to suck on it driving around and then shortly after we got home, he put his pacis in a box to give away.

 

first night without paci
Going to sleep for the first time without pacis.  

 

 

naptime smiles
He was supposed to be up in his room napping, when suddenly he turned the corner with a big smile on his face and his entourage with him.  He’s adorable.

 

 

Continuing with the NNM theme this week, I want to share this article about my friend, Lindsey.  Lindsey, aka the DIY Dietitian, is an awesome RD in Nashville.  Lindsey is one of my best buds from college.  We went through all of our nutrition classes together, she taught me how to make iced coffee, and she’s adorably fun and thoughtful.  She is actually the one who encouraged me to start this blog.

Check out the article above where Lindsey is interviewed by another RD about grocery shopping and all that good jazz.  Then check out this post of Lindsey’s about low calorie food finds.  Great suggestions here, and she gives a calorie breakdown, too, so you can know exactly what you’re getting when you eat these.

nutrition around the interwebs.

There are some fantastic dietitians out there.  The great thing about social media is that it allows all of us to interact with dietitians any time.  Twitter is one of my favorite tools to use to follow RDs.  I so often see great articles pop up there that dietitians are sharing or posts that they’ve written on their blogs.  Here are some of my favorite recent posts.  I hope you enjoy them, too!

 

Read what several mom RDs have to say about creating a health and happy meal time together.

 

 

I know a lot of people who will love this post!  Sally shares her favorite packaged foods.  I frequently have people ask me what foods they should buy.  This is a great list of stuff from Sally!

 

 

Healthy tuna salad recipe.

 

 

I definitely appreciate this article encouraging people to think about seeing a dietitian.  I know there are some very healthy, and wellness focused physicians, but most doctors do not have the experience or training in nutrition that dietitians do.  Doctors do medicine, dietitians do food and nutrition.

 

 

Having trouble sleeping?  RD Joy Bauer talks about insomnia and what food and tips can help or hurt.

 

 

Did you know beets are the new chocolate?  Well, maybe not chocolate, but they are hot right now!  I love this RD’s blog.  LOVE it!

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Happy RD day to my fellow RDs!