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?

The Plan

We KNOW how to lose weight and we KNOW why we gain it back. To keep ourselves at the weight we feel best, we need a whole new attitude and a whole new plan to get some healthy habits on autopilot.  If you have some weight to lose right now, it's a good idea to stabilize on a maintenance plan before going back to a weight loss phase.

• Start with a simple, high protein breakfast. 

• Keep an apple close by for snack attacks.

• Eat a DELICIOUS main dish salad at lunch.

• Eat a FABULOUS main dish soup at dinner.

• Choose fruit for dessert.  We'll make taste fruit so FANTASTIC you'll feel satisfied and will soon prefer it over desserts with empty calories.

• Drink 8 glasses of water each day -- who wouldn't agree with this??

Walk The Walk

Starting out on the right foot with my BIG SKINNY IDEA, I took a lunch break for salad and a lovely stroll around the neighborhood following my own advice.  Slinging a timer around my neck, I set it for 15 minutes, planning to walk until it buzzed, then turning around to make it a full 30 minutes.  Skies are grey today with a crisp temperature so I dug out a knit scarf and gloves to keep cozy, donned my shades and took off.  Utterly invigorating is all I can say!  The birds are atwitter with springtime activities providing delightful background music.

I found myself stirring up a long-ago memory -- as a young mother I remember a neighbor who took her baby for a walk in a spindly little stroller each day.  She was a fast walker and put many miles on that stroller.  Each day she walked we saw her little one sitting taller in the seat.  This young mom looked fit and strong and seemed to be flourishing with the daily exercise.  Pretty soon she was sporting a baby bump.  Eventually she carried a baby on her back and a new stronger stroller in front with her much bigger toddler as happy as ever to be outside in the fresh air.  Nothing seemed to slow her down!  I wonder why it never occurred to me to get my own stroller out?  If you have tiny kids you can do the same thing.  Bigger kids?  Have them don skates and glide along as you walk.  Not so tranquil, but think how good that will do them to burn up some pent up energy!  If you have a dog you have an instant walking companion whose unconditional love will increase exponentially once you reach for the leash.  How can you carve out 30 minutes for a walk today?

Serendipitously on my walk today, I happened upon a chunk of teal blue sidewalk chalk left to dissolve in the weather and tucked it into my pocket.  First I imagined finding a child who might enjoy it, but then the girlish imp inside me thought of something more immediate.  Inside my front gate I chalked a love note on the steps for Mr. Toss & Simmer to find on his way to the front door tonight.  He's bound to smile as a result of this walk, too!

A Salad A Day Keeps The Inches Away

I'm one of those types who start new things on Jan 1st or at least on Mondays!  It's the third day of the week and the third month of the year -- which happens to sound like a perfect time for a new beginning so I'm changing when I start new things right this minute.  I don't have to wait until Monday -- today is the day!

Here's the deal...

Weight loss.  Most of us want some.  Most of us have had some.

Maintenance.  Now that's where most of us have waned (and whined!) big time.  "I've lost 20 pounds (or 40 or 60 or ??) 20 times -- I just can't keep it off!"

In my grown up job, I put together weight loss meals.  Through the course of a day I speak with people who are really committed to taking off excess weight and vow they will not gain it back this time.  I know they REALLY, REALLY mean it.  Unfortunately it's kinda like swimming upstream against a strong current when we're done with the diet and we strike out on our own.  Little by little, those pounds come creeping back!

My big fat, err I mean, SKINNY idea?  Simple.  A main dish salad at lunch and a main dish soup at dinner through the week, add a fruit salad that tastes like dessert and then eat as you please on the weekend.  Oh, and we'll take a brisk little walk each day...more about that later!  For now just think SIMPLE ROUTINE = SIMPLE MAINTENANCE.

As for salads, I'm not talking a wedge of iceberg lettuce with a handful of cherry tomatoes nor am I talking canned soup loaded with salt and who knows what??  We're going to make this interesting or why else would you want keep it up? 

I'll post a salad recipe one day, a soup the next and then a fruit dessert.  If you make several servings, you'll end up having more meals than days to eat them which means there will be days you'll only toss and simmer! 

Rule 1:  Make it delicious!  I'll come up with combinations that please me.  If you have an aversion to any ingredient, chances are you can eliminate it or substitute something that pleases you. 

Rule 2:  Make every calorie count!  Any ingredient must carry it's weight here.  Cheese, nuts and olives make a salad life worth living so we'll use them but, oh so carefully!

Rule 3:  Strive for optimal nutrition -- high fiber, healthy fats, whole grains and good stuff like that.

Rule 4:  Aim to drink 8 glasses of water each day.

Rule 5:  ALWAYS have a snack close at hand.  This is where an 'apple a day' fits in perfectly! 

We're on our way!