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Category Archives: weight loss

WEEKLY MENU PLAN 03-06-17

Check out our weekly menu over at Team Shuster Thrives.

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Gasparilla Race Weekend 2017

Check out our race weekend over at Team Shuster Thrives.

 

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Meal Prep – Week of 01-16-17

We got out meal prep done!  I think we did it in record time.  LOL  I love that my wife helps with prep, it really goes by so much faster.  We alternate two days of meals for the week which makes it so much easier to meal prep.

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So this week day 1 we have 2 eggs and 1 banana, apple and caramel dip, greek meatballs with pita bread and tzatziki sauce, celery and ranch dip, dinner make each night.  Day 2 we have 2 apple oatmeal muffins, nutella with pretzel sticks, unstuffed cabbage rolls, cucumber and ranch dip, dinner make each night.  We have 6 of every item you see in this picture.  That is enough for both of us for 3 days.  All items are prepped and put in the fridge for  the week.  Total grab and go to make life simple and easy.

The best part about prepping for 2 people is that most recipes serve 6 people so that gives us the perfect portion for the week.  We only have to eat the same meal 3 times a week instead of 6.  🙂

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Snack bags are the best!

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We are ready for another week.  Feeling wonderful about out meal prep and meal plan for this week and THRIVING!!!

 
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Posted by on January 15, 2017 in healthy eating, life, Meal Prep, Thrive, weight loss

 

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FREE Printable Meal Plans & Grocery Lists 01-16-17

This week Publix had so many meat items on sale.  Add the fact that lots of them were Greenwise meats and this mama is in heaven.  I almost always buy organic meat, organic eggs, and organic milk.  I try my best to buy organic fruit and vegetables when I they are on sale.  Organic can be expensive so I make the best of it and do what we can afford but for me meat, eggs, and cheese are a must to buy organic!

Our menu this week has lots of sale items on it.  We live in a true BOGO state for Publix.  This means we have to buy 2 items to get the one free.  We cannot buy 1 at half price.  So the items in green are the ones that are on sale this week at Publix.  BOGO and sale items are great to stock up on if you need to.  Jennie-O Ground Turkey is on sale for 3.99 a package, normally 5.99.  GREAT stock up item that can be frozen!!!  WIN!

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I will be using turkey sausage for Tuesdays dinner.  Also for Friday I am using pre-made teriyaki sauce instead of making it from the recipe.  I alternate ingredients to make the recipes healthier.  I always use turkey sausage or ground turkey instead of beef.  I am using a pork tenderloin instead of a pork roast this week too.

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Most of the spices I have on hand already.  Olive oil and balsamic vinegar are BOGO this week so I bought some for stock up. I also bought extra ground turkey to put in the freezer that is not on this shopping list.  Publix frozen veggies are another great stock up freezer item if you can afford it and have the freezer space.  Hellmans Mayo is also BOGO if you need that for a stock item.  🙂    Happy Shopping!

Recipes for this week.

Apple Crisp Muffins

Greek Meatballs with Tzatziki Sauce

Sausage with potatoes and sauerkraut

Chicken and Mushrooms in Garlic Wine Sauce

Baked Popcorn Chicken

Honey Teriyaki Drumsticks

Crock Pot Pork Tenderloin

Unstuffed Cabbage Rolls

White Chicken Lasagna Rolls

Turkey Meatloaf

 

 

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This is what you get………….

This is what you get when you run 25.5 miles in two days of racing and then drink beer and wine for an entire week after your run and do not do any workouts.

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Yup – you get a big ole fat number on the scale and you are bloated as hell.  LOL

Well it’s time to get back on track and no more goofing off for me.  I have a wedding dress to fit into and look good in.  🙂

Yesterday I started P90X3.  This is the 30 minute versan of P90X because lets face it – who has an hour to workout.  Pfft

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Today is day 2 and I am feeling pretty good.  My knees were really sore yesterday but that is not because of the workout that is because they suck and hate me.  I have been back to the knee doctor over the past month and we are going to try some injections into my knees to see if that will help.  These injections will be a type of lubricate to help ease the discomfort I have from the lack of cartilage in there.  I am hopeful it will help.  In the mean time I am going to ease off the long runs and stick to the P90X3 and short runs.

I have also started getting into better eating habbits.  My worst meal is lunch.  I never have anything ready or packed properly and then it’s a mad dash to try to find something decent to eat that wont kill my whole day.  So I have decided to try to make some premade salads to keep in the fridge.  I bought these 2 oz portion cups to use so I can keep my food separate and nothing will get wet and soggy.  I have food issues when it comes to food being wet and soggy.  Obviously you do not need to use these cups but if you buy them in bulk they are only .02 each and it makes me happy my foods are separate.

So I prepared everything I needed for each salad, measured it out, and put it in a cup.

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This is what I used.

  • 1 oz Oscar Meyer Carving Board Ham
  • 1 oz Oscar Meyer Carving Board Turkey
  • ½ a large hard boiled egg
  • ½ oz of kraft cheddar cheese block
  • 2 tbsp of Bolthouse Salad Dressing
  • 1 cup of Fresh Express Baby Spinach
  • 1 cup of Fresh Express Leafy Romaine

The nutritional breakdown for this is 216 Calories 21 Protein 10 Carbs 11 Fats 2 Fiber 806 sodium.

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Put the salad in a container and then put the cups in around it.  Put this into the fridge for easy grab and go.

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I find this to be plenty and very filling.  When you mix it all together you can really see how much food you have.

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Having it in the container with a lid you can just put the lid on and mix it all up together.  You can add fruit or yogurt to your lunch to complete your meal.

Now if I can come up with some easy breakfast ideas.

 
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Posted by on March 4, 2014 in weight loss

 

“What works for you”

In January 2012 I made a decision to lose weight and change my lifestyle.  I wanted to be healthy, happy with the way I looked, and to be a good role model for my daughter.  Like most people I knew the basic concepts of weight loss – eat less and workout more.  That is all fine and dandy but what the heck does that mean to me and where do I start?

So I started doing research.  I started learning everything I can so I had the right tools to fight this battle.  I read about calories in verses calories out.  I read about muscle weight verses fat weight.  I read about BMR, AMR, TDEE and all the different types of weight loss calculators out there.  I read about starvation mode and restarting your metabolism.  I read and read and read and the more I read the more confused I got.  It really is no wonder why people who start to diet end up giving up before they ever get to where they want to be.  There are so many different ideas and opinions on what you should do, what you should eat, or how much you should exercise.   It really is enough to make you insane!

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Ever hear “You need to find what works for you.”  Yeah that is really no help is it!  How are you supposed to know what works for you when you have no idea what the hell this entire thing means?

*****  I am not a doctor and I am not trying to give anyone medical advice.  I am just sharing the information I have found and what has worked for me.  *****

So I am going to give you the down and dirty of it all.

First off you need to understand that you cannot live off of 1200 calories a day.  PERIOD.  This is the biggest BS ever. It drives me nuts when I read that people are starving because they are only eating 1200 calories a day and then they go binge because they are so hungry. Well yes – you are starving yourself.  The concept of “if I don’t eat I will lose weight” is wrong.  Your body needs food to survive.  You NEED to eat.   Your body needs a certain number of calories just to function and survive.  This is called your Basal Metabolic Rate (BMR).  If you did absolutely nothing but lay in bed all day long and not move (think coma) your body would need this many calories just to keep all your organs alive.  So unless you are in a coma, which you are not because you are reading this, you need to eat at least your BMR.

Do not eat less than your BMR!  Eating less than your BMR means your body does not have enough calories to keep your organs going.  This is where the term “starvation mode” comes into play.  Your body thinks it is starving because it does not have enough calories to survive and it will then go into “survival mode”.  Survival mode means your body will take every calorie you give it and use it to survive.  This means it will shut down other functions to keep your organs alive.  One of the functions it shuts down is your metabolism.    Your body will not burn fat in survival mode.  In fact it will actually store as much fat as possible to keep itself alive.  So by not eating your BMR you have shut down your metabolism and but your body into survival mode making it store as much fat as possible.   This is the exact reverse of what you are trying to do.

So now you know the minimum calories you should be eating.  Well that does you NO good right?  🙂  How do you know how many you should actually eat?  Well of course there are plenty of calculators for that as well.  The one I find to be the most accurate is the Katch-McArdle calculator.  This takes into account your body fat percentage.

So first calculate your body fat percentage.  I like this site for that. http://www.fat2fitradio.com/tools/mbf/

Here is mine.

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Now that you know your body fat percentage – take that number and go here. http://www.burnthefatinnercircle.com/members/400.cfm

http://scoobysworkshop.com/accurate-calorie-calculator/

Punch in your numbers and you will get all the information you need to know what you should be doing.

Here is mine.

BMR and TDEE

My body fat is 35.4%.  My BMR is 1210 calories per day (what I need to survive in a coma).  Now if you look below at the activity level this is where you find out how many calories you should eat to maintain your current weight and how many you should eat to lose weight.

Pick your activity level or pick a custom activity level.  Unless you really don’t do anything all day long and sit and watch TV on the couch, I would not pick sedentary.  Getting up, cleaning house, running errands and chasing after kids counts as light activity.  Working out or running 3-5 times a week counts as moderate activity.

Total Daily Energy Expenditure (TDEE) is what you burn on a daily basis and what you would eat to maintain your current weight.  So if I want to stay at 132.4 pounds I would eat my TDEE.  I don’t want to stay at this weight I want to lose weight so I want to create a deficit in my calories.  You do this by taking a percentage of your TDEE and eating that number of calories.

I feel I am in between a light activity level and a moderate activity level so I did a custom level of 1.43. I do more than just normal running around but I don’t think I am as high as 5 days a week for the moderate.  This puts my TDEE at 1731.  I can eat 1731 calories a day and not gain weight.  I NEED 1210 calories a day to survive (my BMR).  So I want to be in between these two numbers.  To  be at a 20% calorie deficit I would want to eat 1385 calories a day.  This number is above my BMR and below my TDEE and it is not 1200 calories a day!!!

Now here is another tip.  Ever hear about “eating back calories”?  This is when you workout and burn 300 calories and then you have extra calories to eat back.  Well your TDEE takes into consideration your calories burned already so you don’t need to worry about eating back calories.  On that note I will say that if I burn over and above my “normal” activity level I do eat some back.  For me, if I burn over 500 calories on a long run I will eat back anything over that 500.  So if I run 7 miles and burn 750 calories then I will eat back 250 of those calories.  These calories are over and above my TDEE calculation.

The great part about this number is that you can put in light activity and NEVER workout and still lose weight.  Of course it’s better if you do but you will still lose weight if you stick to the calories allowed.

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These are the numbers that are working for me.  I am losing an average of about a pound a week.  I am happy with these results and I am not hungry all day long.  I am eating enough calories to stay alive and enough to keep me losing weight.  I have finally found “what works for me”!

So what is your number?  See if you can find “what works for you”.

 
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Posted by on August 15, 2013 in weight loss

 

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The day after Christmas

So much has changed in 1 year.  Lots of hard work, dedication and determination has brought us to today – the day after Christmas.  The day I decided to change my life a year ago.  The day I looked at this picture and cried because I couldn’t stand the way I looked.  The day I looked at this picture and was mortified that I was wearing a maturity shirt and I was NOT pregnant.  The day I knew that was going to be the last day I looked like this.

Dec 2011

A year ago Christmas is when I really saw what I looked like and I really dint like what I saw.  I needed to make a change and I needed to change my life for the better.  I was overweight and unhappy and I knew I was the only one who could change that.  My daughter was 2 years old and I could not longer use the baby weight excuse.

This year was so much better.  I felt great.  I knew I did what I set out to do and I couldn’t be happier.  This year I was happy to take pictures.  This year I was happy to look at this picture and see how far I have come.  The only tears shed are pure tear of joy and happiness.  This year is going to be so much better.  I love the new me and I will not go back to the way I was last year.

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Posted by on December 26, 2012 in weight loss

 

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