Monday Through Friday Maintenance Musing

Why think about maintenance if you have that same 20 (30, 40, 60...etc) pounds to lose?  Shouldn't you be thinking about weight loss instead?

Yes and no.  Yes, because that's part of the goal, and no because this time needs to be REALLY different.  We're concentrating on making a lifestyle change.  So think about how to shave off some weight, but really concentrate on how your new breakfastsaladsoupapplewaterwalk life is going to be!  Settle into maintenance until it fits like your favorite cozy sweater and then venture out into weight loss phases again.

Looking at your new mantra in black and white -- breakfast salad soup apple water walk.   Compare it to your usual lifestyle.  See the difference?  See the possibilities?

The Maintenance Mantra

"Breakfastsaladsoupapplewalkwater."  Memorize it!  Say it when you wake up.  Repeat it throughout the day.  You want this engraved on your mind so it becomes automatic Monday through Friday.  You want it to come to mind when you pass by a vending machine full of snacks.

Breakfast salad soup apple walk water...ohm...breakfast salad soup apple walk water...ohm...breakfast salad soup apple walk water...ohm...breakfast salad soup apple walk water...ohm...breakfast salad soup apple walk water...ohm...

You don't need to add the ohm part, but I'm sure you've got it.

And just try NOT to think about it on your next walk!

The Perfect Snack

Why is an apple the perfect snack?

• No container required
• No utensils either, although a napkin is desirable!
• No refrigeration needed
• Long shelf life
• 6 grams of soluble fiber
• Only 50-80 calories each
• 3 on the glycemic index -- a low number when you're shooting at less than 100 per day
• No fat
• No sodium
• Crunchy and sweet (if you picked a good one!) 

 According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.

They're packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium.
Apples also contain potassium which may promote heart health.

Apple pectin helps reduce cholesterol levels by lowering insulin secretion.

In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma.

Doesn't an apple sound pretty good right now?  Organic apples are commonly available.  Have a basketful on the counter and tuck one into your lunch tote each day as you head out the door.

Breakfast of Champions

What's for breakfast is up to you but PLEASE don't skip it!  Although I'd prefer French toast drenched in buttermilk syrup, I know that just won't work for maintenance so I save that for Sunday brunch.  Mr. Toss & Simmer and I feel the best when we start out with juiced fresh veggies and fruits and have come to think of it as our health insurance.  We add some protein powder and oil rich in omegas and we're good to go.  If you're not familiar with juicing I recommend considering it down the road.  We used to think it was a lot of work but after a little experience, we now throw together a delicious juice and have the juicer air drying in just a few minutes.  It's that simple!

No time for breakfast?  A healthy protein shake fills the bill.  Have a few minutes?  Whip up a veggie egg scramble.  The more protein the better, especially if you have some carbs on the menu.  A boiled egg and half of a whole wheat bagel with peanut butter may be what floats your boat.  The idea is to start the day with just the right amount to fuel you through the morning without being hungry but not too much that makes you sleepy.  What works for you?