Week Four: Finding a Balance

My Weekly Update

It’s amazing how hard it is to balance your life when trying to be healthy. My life revolves around my daughter and my husband, I will always put myself last. I was thinking about it this week though, by putting myself last, my moods and attitude are affecting those around me. When I am healthy and in good shape, I am a better mom, better wife and better employee. In order to take care of my family, I need to take care of myself. I feel guilty working out because I already spend so much time away from my daughter when I am working, that I feel I need to spend every second with her when I am not at work. I have recently discovered that I can’t be everything, all of the time. This week I am going to strive to go to the gym three times as opposed to trying to work out at home where I can always find a reason to not do it.

Tip of the Week

Keeping a food journal is a great way to see where you are at. The most common mistake people make when trying to lose weight is underestimating how many calories they take in. By keeping a food journal and measuring your food carefully for the first little while, you start to learn how to eye the amount of food and calories in things. I like to use a website that has the best resources and database of nutritional info I have seen. Check it out – it is free to sign up and you can track everything, including exercise.

http://www.thedailyplate.com/

Exercise of the Week – Side Crunches

I like muffins – NOT muffin tops!!

This is one of my favorite exercises. It works out those love handles on the side that we don’t love so much.

Exercise Instructions:

· Lay on the ground on your side
· Sit up on your elbow and raise your hip into the air until your body is straight (you may need to balance yourself with your other hand by placing it lightly – just for balance - in front of you on the ground)
· Keep your head in line with your spine – and slowly raise your hip that is up higher into the air, squeezing the side closest to the floor, and hold at the top for the count of three
· Slowly lower hip back down until it almost touches the ground
· Repeat raising and lowering for 3 sets of 10, holding the up position for ten seconds on the last rep of each set
· Rest for 20 seconds in between sets and repeat on other side
· Exhale on the way up, inhale on the way down

Goals for the Week

1. Let’s keep up the workouts this week and try something you new – maybe venture into the free weight section of the gym where you rarely see women and show those men how it’s done
2. OK – this is it – this week, let’s complete our transition for all of our meals and snacks.
3. Take your measurements and set your own, realistic goals to achieve and take pictures of yourself

Recipe Makeover of the Week

Chicken Bacon Ranch Pizza

This yummy pizza is usually so high in fat and calories that it is unrealistic to think we could eat it. I have made it over into a healthier but still super yummy meal!

What you will need:
Boneless, skinless chicken breasts
Jennie-O Low Fat Turkey Bacon
Low fat shredded Mexican cheese
Whole wheat tortilla
Fat free ranch dressing
Sweet onion
Garlic powder

How Much Should I Eat?
3 oz. chicken, boiled and shredded
2 slices turkey bacon, cooked and cut into small bits
1/3 cup low fat shredded Mexican cheese
1 8-inch whole wheat tortilla
2 T. fat free ranch dressing
Sweet onion to you liking

Preheat oven to 375 degrees. Boil chicken with garlic powder in just enough water to cover the chicken – shred chicken. Cook turkey bacon on paper towel in microwave and cut into bits. Spread ranch onto tortilla and add onion, chicken, bacon and spread cheese over the top. Place in oven until cheese is completely melted. ENJOY!

The Comparison

Ladies in Weighting Version
439 calories
15 grams of fat

Other Homemade Version
(Made with 8” Boboli crust)
726 calories
44 grams of fat

Average Pizza Joint Version
(8” pizza)
2040 calories
84 grams of fat