WEEK 14...Jodi shares good information about the benefits of whole grains and Nikki tries to be more experimental in the kitchen.

Many of us have heard the recommendation to eat “whole grains” but often it is not understood what that is.  This term means that grains such as rice, corn, wheat, oats, barley, etc. have not been altered from how they occur in nature.  Because the grains are “whole” and contain the bran, germ, and endosperm (still contain the vitamins/minerals and fiber) which means they have not been refined or processed and stripped of its nutrients.  This is key when stabilizing blood sugar and filling you up.

Eating whole grains is also very economical for the family, especially when buying in bulk, but grains by themselves can be very boring and bland.  When cooking with grains, it’s important to add herbs, spices, or sea salt and experiment with flavorings that are appealing to you and your family.  Grains are super easy to make, just adding water or broth and seasonings and let the stovetop or rice maker do the work.  Any grain can be cooked in a rice maker, such as oatmeal – not just rice!

Nutritional Homework

I have asked Nikki to pick a whole grain and cook this week.  I have asked her to experiment with flavorings that she might enjoy and open her awareness and senses to new flavors as she is cooking.  Part of getting in the kitchen and cooking is experimentation – so have fun with it!

Exercise Homework

This week I have added in “alternating” movements.  This means that you are working one leg or arm at a time.  The benefit of these movements will incorporate more core strengthening during the exercise as well as increase the duration for each exercise, increasing fat burning potential.  Another important benefit is when strengthening one arm/leg at a time you can often sense that a particular side (right/left) is stronger than the other – allowing you to create more balanced strength.  I also had Nikki perform ab crunches on the mat using an exercise band to help her properly perform crunches which are often difficult in the beginning when lacking abdominal strength – practice makes perfect!

 

Nikki’s Comments

I’ve never considered myself a good cook. My mother is a natural – the kind who can whip up a yummy (albeit fattening) dish with any random ingredients. Well, I stumbled through those early years of marriage thanks to hamburger helper and cheesy casseroles. It wasn’t until I had children that I really started trying to improve my cooking skills. I’ve come a long way, but I still don’t necessarily enjoy cooking, and when I find a new recipe I tend to stick to it exactly instead of creatively making it my own by altering it to fit my family’s liking. Now that I’m trying to prepare more healthy meals, I’m realizing the need to expand my palette and try different ingredient combinations and cooking methods. I’ve appreciated Jodi’s encouragement in this area. She’s nudging me to try something new each week. So far my family have been troopers with my ‘experiments’ but it’s an area I think we all wish I’d continue exploring! J

WEEK 13...Learning the importance of reading food labels and being able to understand. Nikki also opens up about the challenge of staying on track when there are so many obstacles in life.

Because of the busyness of life, we all need to have “some” packaged foods in our cabinets for quick and easy snacks/meals on occasion.  Therefore, this week Nikki and I discussed the importance of reading food labels.  We identified the key areas to pay attention to such as serving size, servings per container, total carbohydrates, total fats and sodium.  After reviewing labels, also being aware of ingredients is extremely important when eating processed/packaged foods.  This is often when you can identify trans-fat ingredients such as “hydrogenated oil”, different hidden forms of sugar, artificial sweeteners and many additives/preservatives which can hinder our weight loss efforts.  Basically, if the label is long and sounds like a science experiment – find another product whose label is small and easy to read one that you can feel good about having stocked in your kitchen. 

Nutritional Homework

I have asked Nikki to start being aware of how much and the quality of processed items she is selecting for herself and family.  I have asked her to go home and review the items in her cabinets now that she is more educated as to what to look for and what to avoid in these foods.  As she identifies some products that are not meeting the healthier requirements, I have encouraged her to start looking for items to replace.

Exercise Homework

This week we introduced kettle bells into her circuit.  Kettle bells are an excellent addition to any workout regimen as due to the design of the kettle bell and the explosive exercise movements - they are top notch when wanting to strengthen and burn fat.  New exercises we have added are the kettle bell swing and a seated woodchopper squat to strengthen her core while elevating heart rate to burn fat.  I have also changed Nikki’s treadmill program which incorporates 2 minute high speed intervals to challenge her aerobically.

Nikki’s Comments

I know that my personal journey to weight loss and healthy living will take far longer than this 6 month program. I’m trying to soak up as much information from Jodi as possible to be able to do this on my own for many years to come. In order to do that, I need to fully understand what I’m doing here. The world of healthy eating has not been easy for me to navigate – it’s just been easier (and seemingly, cheaper and more convenient) to grab the processed food and junky snacks. But the more I learn, the more I realize the hidden costs to all this ‘convenience’. It’s no wonder I am overweight – I’ve never taken the responsibility of reading food labels and understanding exactly what I’m consuming. What are all these foreign ingredients anyhow?

It takes effort to pay attention to every food choice and it takes dedication to devote time to exercise. Over the last few weeks, I’ve realized that things are going to happen in my life that will derail my focus on nutrition/fitness. And while I’m able to control some circumstances, there are many factors completely out of my control - such as when my four children and husband all got the flu one right after the other. Caring for them around the clock left me so exhausted! I had little time, energy or desire for meal planning or going to the gym. I saw how quickly I reverted back to letting my needs fall to the bottom of the priority list. Sure, it can be necessary in times of crisis but there is a limit to how much of ourselves we can give to others without replenishing our own well. It’s deeply rooted in me to please (and care for) others, and the issue keeps coming up in discussions with Jodi about weight-loss hindrances. After the flu, life charges on and there will be other trials to face. I want to be strong, healthy and ready to fight back when life knocks me (or my loved ones) down – so today “I” am an important part of my own to-do-list and the efforts will be worthwhile!

WEEK 12...Nikki and Jodi reflect on their half-way point to this journey along with making healthy choices eating on the go.

Nikki and I are half way through her lifestyle change package and going strong!  We discussed this week the positive behavioral changes she has been implementing such as eating healthier, packing her meals/snacks and being “aware and accountable” of her lifestyle that is supporting her efforts.  I am seeing consistent effort on her part and continued strides and thirst for knowledge every week.  I am confident she will continue to successfully reach her goals the remaining 12 weeks and looking forward to our journey togetherJ

Nutritional Homework

Our nutritional topic for this week was restaurant do’s & don’ts.  We discussed the importance of going to restaurants with a “plan” such as eating regular meals/snacks throughout the day.  It’s important that she isn’t setting herself up for overeating by not eating enough.  I have also recommended reviewing the restaurant’s nutritional guide before entering the dimly-lit restaurant which is full of delicious, tantalizing aromas.  I have also encouraged her to feel confident in special ordering items as to how she would like them prepared, such as ordering vegetables “steamed without butter” or ordering salad dressings/sauces “on the side” so that she can control what & how much she is consuming.  Every meal out in restaurants and fast food can be a step back in weight loss as there is so much hidden fat, sugar, sodium and calories – especially in salads and soups which are thought to be healthier options.  The key is researching restaurant nutritional guides and limiting your meals out.  If you have cravings for certain foods – start preparing them at home with good quality ingredients so that you can still enjoy those foods and feel confident you are working towards your weight loss goals.

Exercise Homework

Due to time limitations this week, Nikki is going to continue to work on her current strength training program until we meet next week and can update.  However, we added the Arc Trainer and Stepper for variety on her cardio days.  I believe these machines will challenge her aerobically and also be a nice addition and change to break up the monotony to her regular cardio sessions.

Nikki’s Comments:

Three months into this journey already?!  Yikes - I feel like I still have SO much to learn and accomplish to reach my healthy lifestyle goals.  BUT I am feeling much healthier than I’ve been in several years.  What’s new?  I’m regularly exercising and actually missing it when I can’t fit a workout in (a totally foreign concept before!).  I’m sleeping better, and having new conversations with my children about being active and making healthy food choices.

I’m paying attention to everything I eat.  I can’t say I’ve mastered this skill – I still catch myself popping in a random teddy graham without a thought, but I’m no longer grazing on snacks throughout the day.  I’m writing everything down to stay aware – owning up to everything, even the Easter candy I had this week!  I’m reading food labels and trying to choose more wisely.  I’m rarely drinking pop (a big change for me!) and I’m pairing together carbs and proteins, while eating more vegetables overall.

I’m also eating out far less frequently.  I never realized how much we ate out before, or that making a ‘healthy’ choice at a restaurant is still far from ideal.  I guess my motto was ‘ignorance is bliss’ – if it sounded good, I ordered it.  But at what cost?!  Of course it’s tasty – it’s full of calories, fat, and sugar!  I went to Chilis this week and was shocked to read that even the basic grilled chicken salad with vinaigrette dressing had 22 grams of fat.  The food industry doesn’t care about my health!  If we all knew what really happened behind the scenes with food processing/preparing, I don’t think we’d actually pay money to sit at their tables.  But we do because it’s convenient, fun and tasty.  And while I still enjoy dining out, I am now being mindful of how often I go, what I’m ordering, and how much I’m eating/drinking (just because they keep bringing those refills, doesn’t mean I need them!)

I’m happy about my progress but I’m scared too.  I said at the beginning of this journey that I didn’t want to ‘waste’ this incredible opportunity.  I worry that I’m not doing enough (that fear of failure seeping in again).  I’m just not ready for this experience to end.  It makes me look at the remaining 3 months with a renewed sense of appreciation.  Jodi’s guidance, expertise, and mentoring is invaluable. She is truly helping me reclaim my health – reclaim my life!  

WEEK 11...Nikki meets a goal and opens up about the mental challenges of getting fit.

Why all the talk about Lifestyle?  What does any of this have to do with me wanting to lose weight?  Can’t I just drop my calories and exercise and lose those extra pounds?  If it were only that simple, a large percentage of the country wouldn’t be overweight and spending billions to find a miracle supplement.  Nutrition and exercise are absolutely key when seeking weight loss but the missing component that is often ignored is the busy lifestyle that has supported the weight gain in the first place.  Because our bodies are made up of hormones - when we are stressed, not sleeping, not eating right – this can put our bodies into “fat storing” mode, not “fat burning” mode – which cause more cravings, emotional eating and stress – which keeps us in this viscous unproductive cycle.  How do we get out of it?  Take an inventory of your lifestyle, determine what you can change, and most importantly…focus on leading a “healthy, fit lifestyle – not just the weight loss.

Nutritional Homework
Congratulations to Nikki as she has lost 25 pounds!  She has reached an important goal that is continuing to inspire her weight loss.  She also has a rewards system in place with her husband to celebrate these goals during her weight loss journey.  I have asked Nikki to incorporate a little more variety in her lunches as she is eating a lot of sandwiches on the go.  I would recommend a healthy balance between sandwiches, wraps, salads and leftovers (healthy dinners you have prepared earlier in the week).  She is trying a protein powder drink which she will mix-up in a shaker cup post workout when she is on the go – good job Nikki!!!

Exercise Homework
I am starting to see some changes with Nikki’s fitness level… she is performing exercises with more ease and strength every week, showing that consistency and perseverance pays off.  This week we added an alternating squat-n-press (which utilizes more core), a wall toss (which elevates heart rate) and added more weight to her chest press as she is now perfecting her form.

Nikki’s Comments
Slowly but surely, I’m seeing positive changes with my body – halleluiah! My clothes are fitting differently and it makes me excited to keep going to see even bigger results! I’m continuing to follow Jodi’s direction, challenging myself a bit more each week with both nutrition and fitness.  Variety is key, so I don’t get bored eating the same foods or too comfortable with my work-outs.
I’m not sure I’ll ever feel fully “comfortable” in a gym setting but I am settling into a routine at the Y. I do feel more equipped – I have a plan from Jodi so I know what I need to accomplish each day. I walk in with a sense of purpose and I do my best to blend in with the crowd, even though some days I feel self-conscious like I’m in the Sesame Street game “one of these things is not like the others”. I cannot hide my weight problem anywhere I go, but in the gym, it feels magnified. I know it’s only my own insecurities talking – and for the most part, everyone is concentrating on their own work-out and not paying attention to how I look. But then I also know how my own thoughts drift while exercising and I do notice others.

I’ve said many times that this experience is as much of a mental journey as a physical journey – and this is an area that I have to be deliberate to use my observations of others as inspiration and motivation instead of mere comparisons. That’s tough. But beyond any jealousy or feelings of inadequacy, I am in awe of the drive and discipline of the girl who looks like she stepped straight out of a fitness magazine, or the senior citizen who can hop on the machine next to me and easily pass my speed, or the child in the wheelchair having a ball racing around the track with his friend. I find myself silently cheering for others who are really pushing themselves hard. And I have an unspoken camaraderie with others who are overweight and bravely stepped out of their comfort zone to be in the gym. So I’ll go again tomorrow, crank up my music and do my best to look like a natural, and I hope that you are silently cheering me on.