My 14,000 Calorie Surplus

Since my sons have been in and out of my home throughout the summer, I have put on about four pounds.  Those pounds snuck up on me it seemed overnight!  I've had to take a good look as to what I've been doing to deserve this newly stored 14,000 extra calories!  I needed to investigate!

Jordan with Tickles and Rocky

  Let's see, I made them their favorite dinners (last night it was mashed potatoes and gravy and I'll be darned if I'm going to scrimp on the ingredients) a few nights a week and they've had "their" food clogging my fridge and cupboards.  (What's the big deal if I have one small bowl of Cocoa Puffs before bed?)

My overstuffed, junk filled fridge

But, I can't blame it all on them.  As I made one of my typical breakfasts the other morning, I actually looked hard at what I assumed was a teaspoon of peanut butter on the knife poised atop my toast.  I tried to measure it by site then decided to use a measuring spoon.  I was nearly dead on!  But, once I'd finished preparing my toast, I automatically put the knife back into the jar to do my usual  knife dip; that extra lick from the knife before putting the jar away.  I decided to measure my dip.  It was a full teaspoon or more!  OK, it's only thirty five or so calories, but, on a grander scale, it becomes a pound of fat after swallowing the hundredth knife scoop.  What if I didn't do my "knife dip" and instead put the jar away?

Gian made dinner one night.  He told me he was making chicken burritos.  White tortillas, 210 calories; refried beans, 190 calories; avocado slices, 100 calories; plop of sour cream, 70 calories; chicken breast, 90 calories.  (I added fresh vegetables to mine, just for kicks.)

Later in the day, while I made my lunch,  I mindlessly went to the kid's stash, ready to nibble on a few tortilla chips while heating my soup.  It occurred to me that if I simply did not do those little extra nibbles, I could lop off approximately one hundred or more calories.  Hmmm...I'm beginning to see a pattern!

The yummy zucchini bread Cathy made me.  I finally learned to enjoy one slice, not two or more!

A multitude of studies have found that, on average, normal weight people underestimate their daily caloric intake by about 20% and obese people underestimate by 30 - 40%.  Quite a few underestimate up to 50% or more!  (Even those who walk around with their trusty calorie counter will underestimate the amount of calories they consume.)  That said, it is no wonder why so many fitness professionals ask their clients to measure and weigh portions as well as keep an accurate food journal for at least three weeks.  The more aware one is, the less likely they will underestimate, with such glaring disparity, what they put into their mouth.

I've gained a few pounds and I am again mindful to what I am eating and drinking.  I am not going to diet because every time I have ever thought about dieting, I get all weird and start thinking about food compulsively.  Yuck!  No way!  Nope, it's the 10, 100, 5 rule for me.  Bye bye, four pounds!  I'll let you know next Wednesday how it's going!

GianPaolo and his Kirby

Oh, and bye bye Gian!  I am getting him up in a few minutes.  He's driving to his new school in LA.   And, I am once again an empty nester!  So, this will be a good time to be mindful!  Wish me luck!

What is Sabotaging Your Weight Loss?

I have just lost my entire post.  I've spent an hour or more flip-flopping my sentence structure before it had made sense.  Then, while typing, at a mindless speed, the post vanished.  How did I lose it?   I tried everything I knew to retrieve it.  I am just a bit frustrated!

How is it we can't lose weight as easy as we lose a document, an engagement ring or a pair of designer sunglasses?  Then we are frustrated when we can't lose it as quickly as we desire.  Similarly, we are frustrated when we lose our car keys having just had them a moment ago.


Weight loss, for most of us, is more of an emotional endeavor than a physical one.  Have you ever stopped to ask yourself what your motivation is for losing weight?  I have asked each and every client who desires to lose weight what their motivation is.  Here are the two most common answers:




     1.  "I want to look better and have more confidence."  
I'd say, when my client finally is truthful, that this is the most common answer given.  We feel better about ourselves when we can fit into our clothes.  And, there is a sense of achievement when we can maintain a size that is enviable to our peers.


     2.  "I want to be healthier."  
There are a number of people who really do not seem to care whether or not they look better, they want to be able to feel physically stronger and have a better quality of life.  Often this person is dealing with some kind of health issue.


    Let's face it,  we care what people think about how we look or how disciplined we are.  In the world we live in today we are bombarded with perfect looking bodies everywhere we turn.  It can be downright exhausting to try to compete with all we are exposed to.  Stop competing, and move towards a leaner, healthier body right now by giving up the diet mentality!


This is easier said than done.  I am sure all of you would love to never have to think about dieting again as long as you live.  Well, then do it!  Let me guide you!

For today, give yourself permission to simply observe how you eat and what your true desire is when it comes to food.  If you are a sugar junkie, getting your appetite under control can be difficult.  Once you eat sugar, your blood sugars elevate , but, will drop quickly. This process can make us feel hungry, even if we aren't truly hungry.  When we diet we feel deprived and hungry and our blood sugars drop.  This is when we will eat anything that will fulfill us.  Usually, it is the high octane carbs, such as cookies, chips and breads, that we will jump on when given the opportunity.

Marchelle, Bodeci Body of the month.  She lost the weight she gained vacationing by doing the "10 minutes, 100 less and 5 more"  program.   More on Marchelle and her fantastic achievements to come!

Once you have openly discovered your patterns, make the choice to eat healthier; more vegetables, more fruits, legumes and whole grains.  When you want a special treat, allow it, but only if it is a treat you truly desire and find extraordinary in it's appearance, texture and flavor.  Do not settle for less!

I have seen time and again my client's disciplined weight loss plan begin on Monday.  Then it's the weekend and Friday through Sunday is a buffet line in Vegas.  I know, you are human.  Deprivation and suffering doesn't work for more than a few days.  (You'll only put on more weight because you make up for the dieting deprivation by eating whatever and whenever you can from Friday through Sunday.  Huh..)

If you want to feel unsuccessful, diet, if you want to feel strong and powerful,  don't diet, be mindful.  A great book on the subject is Brian Wansick's "Mindless Eating".  Read it and understand what is behind FAT!  You are not to blame for your ignorance.  You have been fed a bunch of junk!  (No pun intended!)


No more frustration!  Today you are a human being.  So, be human!

B stands for: Begin! Then Believe!

"What does BODECI mean?"  I have been asked this question a lot lately.  It's time to share the secrets behind BODECI!  "B" stands for begin, or at least it did.  After today, it stands for believe.  So, let's begin!

We’ve all heard the statistics…more than half of Americans are overweight or obese, not to mention unfit. We also know that a sound diet and regular exercise can make a huge difference in regard to changes in the body. Exercise has many benefits such as strength and endurance, better appearance, better quality of life, stress reduction and weight management, to name a few. Now, with all these fantastic benefits, why is it so hard for so many to make the commitment to exercise and to eat nutritiously for weight loss?  I can think of three reasons: 

1) Low priority in hectic day/week

2) Bombarded with too much diet/exercise information

3) Misinformed about diet and exercise

I want to focus on number two for a moment. How many diet books do you own or have you purchased? There are so many “experts” out there, it is no wonder you might be confused as to how to lose weight and/or get in shape. Some of the latest “diets du jour” contradict each other; The Skinny Bitch, My Diet Diva, The Perfect Ten, The Biggest Loser, Dr. Siegel’s Cookie Diet Book, Dr. Atkins New Diet Revolution, Quick Weight Loss Action, Super Fast Weight Loss For Women and the list goes on and on. There are over 100 selections in diet book best sellers right now on Amazon.com!  (Notice the negative connotations in most of these title's?)

Though finding the ultimate “thruth” about diet and exercise is nearly impossible to uncover, what I know for sure is that everyone begins at a different place. I love this word, different, and this is where the CASH COWS (the diet industry) make big money with the diet books they are throwing at you.  How dare they suggest that you eat according to their dictate.  STOP the cycle!!  Get off the diet bandwagon!  (Eat food!  Just eat less of it if you want to lose weight.  Always eat MORE vegetables, though!)

One of my favorite breakfasts:  the bodeci fistada.  

You must know what you really want.  Do you ever think about how much better your life would be if you were only this or that?  (“I’ll go hiking when I get in shape,” or “I won’t wear a swimsuit until I’m a size much smaller than I am now.”) What is needed is a desire to change your body because of very specific reasons. It could be for health reasons or simply to look better in your clothes. Desire for change compels us to reach out and at least try. So ask yourself, “Do I really want to make physical changes?” and “Am I willing to change the way I think in order to make those changes?”

It may be you need to go from having a diet mentality to one who enjoys delicious food judiciously.  Or, it may be you need to stop thinking exercise is having to go to a gym or jump on a treadmill for an hour (boring!) to that of moving for a simple purpose (cleaning  your house) or that of joy (dancing,hiking, biking playing).  

Bodeci means moving with purpose!

When beginning to create your authentic body, your attitude is very important. There is no use for those old pitiful or angry thoughts, for they will only serve to derail you while you are shifting away from "I need to be deprived and overworked in order to have the body I want!"   An attitude can be adjusted quite easily by understanding what your true motivations are for getting healthy, lean and fit.  Never forget the years of negative thought and pain you have endured until today.  Are you ready to stop the cycle of self loathing and confusion?
  

Because there is only one of you, there is only one plan. The one designed for you with your lifestyle in mind; one that you can live with, because it’s not just a strategy to get you somewhere; it’s one that you will live with for life. 

Now, go explore!

Bodeci Fristada

Saute' veggies in a small frying or omelet pan.  (I used onion, zucchini and mushrooms).

Crack an egg in a bowl, add a tablespoon of water and whip until just blended.

Pour egg mixture onto veggies and turn heat down to cook slowly.

In about a minute or two, add a small handful of shredded cheese of your choice.

Cover another minute then top with a corn tortilla.

Cover for another minute then flip the whole thing over and cover again.

A minute later, flip the fristada over onto a plate.  Optional:  add a dollop of  sour cream and salsa.

Bodeci means live life with joy and enjoy a lifestyle that keeps you moving and eating well!

Andiamo!

Andiamo! My favorite word. What does it mean? It means: GO!

I am passionate about getting things done.  I kicked my maid to the curb in April. As a result, I have less anxiety, more money and my house is actually cleaner.  I no longer have to work around their schedule or spend the evening before prepping for their arrival. Now, I clean when I want and on my schedule.

My home is my sanctuary. It is also where I conduct business.  It has to be clean and orderly. I want to live the Bodeci lifestyle; therefore I want to clean my own house!  

At 2:30 I made my list:

1.  Spit-shine the main area of the house
2.  Make savory zucchini muffins
3. Harvest veggies for dinner tonight
4.  De-clutter and organize the house
5.  Continue to work on this blog.

It is now 2:35.

Andiamo!

I began with de-cluttering, organizing and spit-shining so I didn’t get to the muffins until 3:30.  While they baked I harvested and cleaned my veggies.

The muffins came out at 4:30. Still clad in my work clothes and flip-flops, I dashed off to class. Andiamo!

Look what I accomplished in 2 hours!

I saved $130!!!
I prepared a wholesome and nutritious dinner using food from our garden
My house is clean and organized
I burned 500+ calories!!!

Savory Zucchini Muffins

cooking spray

2 1/2 whole wheat flour

2 Tblsp. Baking soda

1/2 tsp. salt (or to taste)

2 large eggs (organic, free range if possible)

1/4 c. virgin olive oil

1 large organic zucchini (about two cups) shredded

1 medium onion, diced

1 cup shredded cheese (I used light mozzarella, but tastes best with sharp cheddar or Parmesan)

1/2 tsp. dill weed

1/2 tsp. celery seed

Pre-heat oven to 350 and spray 2 muffin pans (6 muffins per pan).  Sift together dry ingredients in one bowl.  In another, mix the eggs and olive oil until blended then add the last 5 ingredients and mix well. Measure out batter into pans and bake for 30 minutes or until, when inserted, a toothpick comes out clean.  Place them on a cooling rack for at least 15 minutes to cool.  Makes 12 muffins.  172 cal. each.

For each plate I sliced a muffin in fourths horizontally to prepare open-faced turkey sandwiches. Seen here with sliced pickle, cheese and avocado. We also had a  tossed romaine salad from the garden. It was delicious!

These muffins are so versatile. You could create a variety of healthy meals starting with this simple and easy recipe.

Make a batch and create something fantastic. Then let me know about it. I'd love to hear from you!

Andiamo!

Deb