Grocery List

This week has been somewhat of a bust in the food department. I'm just back from a month in Utah with a totally empty kitchen, a husband who is still away on business, a bunch of doctor appointments for Charlie, family visiting and its been an average of 102 degrees every day this week. Oye! My usual coping mechanisms are not in place and I've been caught off guard. Pizza happened, cheesecake happened, ice cream cone and gelato happened and wine - two bottles - happened.

Tomorrow is Sunday - the first of the month. Its a golden opportunity to prepare for the month ahead. I usually have a well stocked kitchen geared towards raw and vegetarian food prep. This month is different because I'll be buying almost everything I usually have on hand.  So here it is - the comprehensive Smaller Sarah grocery list. I've been working off of this list for the past 9 months for my food shopping.

VEGETABLES:

celery

carrots 

romaine

mixed greens

cabbage

cucumber 

zucchini 

tomato

kale

avocado

portobello mushrooms

asparagus

broccoli

sweet potatoes

sweet onions

sprouts

red / yellow bell peppers

garlic

ginger

FRUIT:

grapes

berries

bananas

apples

lemon

grapefruit

melons

cherries

mango

figs

RAW NUTS and DRIED FRUIT:

almonds

cashews

pecans

walnuts

Brazil nuts

pine nuts

macadamia 

raisins

dried cranberries

coconut flakes

raw coconut powder

DAIRY:

milk (for the boys)

Alta Dena raw goat cheese (so good!)
greek yogurt

OTHER:

almond milk

Celtic sea salt

100% pure maple syrum

raw agave nectar
raw honey

hummus
wine

I ALREADY HAVE:

olive oil

sesame oil

apple cider vinegar

Nama Shoyu soy sauce

cacao powder

dates

raw sunflower seeds

raw pumpkin seeds

hulled buckwheat

ground flax seed

organic whole grain bread

whole grain pasta

oats

basil from my garden

frozen salmon fillets
coffee
half & half (for coffee)

Do you count calories?

This post is part of a reader Q&A.  I'm more than happy to answer your questions about my weight loss process (or anything for that matter). My email button is on the sidebar. Just please remember that I am not a doctor, dietitian or a nutritionist.  These answers are absolutely specific to me and my personal journey.




Question: Do you count calories?
Nope. When I began looking into eating plans I quickly became overwhelmed with the point systems and calorie calculators and good calories vs. bad calories stuff.  I realize that these programs have merit and have worked beautifully for some people. But I knew early on that if I was going to stick with a healthy eating plan, counting calories was out. As I write this, the little voice inside my head is saying, "But Sarah, the only way to lose weight is to burn more calories that you consume! How do you expect to stay on top of your consumption if you have no idea how much you're eating?"

Honestly, I don't know how many calories I'm consuming. And I really don't care. I'm only concerned with one simple question: "Is this food a nutritious, healthy choice?" I didn't get fat by eating avocado sandwiches on sprouted grain bread. I didn't get fat eating fistfuls of raw nuts. I didn't get fat because I went overboard on the olive oil and almond butter. I got fat eating refined sugars, and refined carbs.  But I can't tell you how many diet books I've read that warn against the fat content of raw nuts, avocados and olive oil and offer instead a list of low fat food items laced with artificial sweeteners and preservatives. Weird, right? It just doesn't make intuitive sense to me.

Question: Do you write down everything you eat?
Nope. But I think its a great habit for some people. I am an avid journaler, and while I don't write down every morsel of food that touches my lips, I do write how I feel about what I'm eating. I'm more concerned with eating well and feeling well and that's what I write about. I also write down my gratitudes and accomplishments for the day. When I write about these things in an integrated way, I find that I am better able to integrate them in my life.

healthy food + active body + good thoughts + grateful heart = smaller sarah

If I were forced to write down my weight loss plan, it would be the equation above. I know when I've consumed good healthy food because I feel light and energized. And I know when I've had junk because I fell like ass in a bucket. For me, I equate writing down each bite with punishment. The only reason to write it down is if you ate something "off plan". I don't need a piece of paper staring back at me that says, "17 Oreo cookies and a Red Bull". I find it far more useful to address the emotional side affects of my food consumption in journal form. That's why instead of counting calories, I count the good feelings that came from the good food that allowed me to enjoy the good moments.

Weigh In - Week 55

I'm home from Utah and have just had the most mind-blowing weekend.  As you may or may not know, Kenna's Kids (a non profit organization in North Texas that assists children facing big medical challenges) chose my son Charlie as one of their 2012 beneficiaries.  This weekend was their main fund raising event: the Kenna Cup golf tournament. I've been surrounded by angels all weekend - angels who are pouring their time, energy and money into easing my family's financial burden. I am in awe.

Here is a photo of this year's beneficiaries with Kenna - the cute red-head in the middle who started it all! From left to right: Charlie and me, Makenna Johnson, Kenna Kucholz and Grayson Hughes.

After this magical weekend of healing and uplift and compassion and love, who cares what I weigh, right? Who cares when there is so much to be grateful for?

Okay... okay... I still care.  Striving for world peace, brotherly love and a smaller waist line can co-exist, right? I'm still at a 75 pound loss - maintaining my weight loss, but not currently losing.  The good thing is that I'm back in town and already have two boot camp classes under my belt.  I've resumed my 3-day a week classes and am planning to begin a 9-day green juice fast later in the week.

Pounds lost this week: 0

Total pounds lost: 75

The "I Did It" List

2 boot camp classes
made some lovely raw meals for myself and my family

ate reasonably healthy meals while traveling home to Dallas with my family

substituted water for most beverages

didn't binge on BBQ and other vendor food at the Kenna Cup (this was tough)

Raw Sweet Corn & Red Pepper Chowder

Last night I made a delicious Raw Sweet Corn and Red Pepper Chowder.  It was so yummy that I thought I'd share my recipe here. Just a tip if you're trying raw recipes: Presentation!  Make your healthy food enticing! I always feel so much better about eating healthy food when it looks gorgeous. Just imagine this chowder without the slices of green avocado, the dollop of red salsa and the corn kernels sprinkled about.  It would still taste great, but it would look like something from a Gerber jar. You're an adult and you deserve pretty food.  Here's a photo of the final product:

Raw Sweet Corn Chowder for dinner:

SOUP BASE:
3 ears corn cut from cob
3/4 cup Brazil Nuts
1 avocado
1/2 red bell pepper (seeded)
1 clove garlic
3/4 cup Olive Oil
1 teaspoon sea salt
1/2 - 2 cups water for desired consistency

SOUP TOPPING:
keep a little corn on the side to top soup
keep a few slices of avocado out for topping
dollop of raw salsa
fresh ground pepper

Blend all ingredients and pour into bowls.
Arrange toppings and serve immediately.

 

I also threw a nice salad together this afternoon and topped it with a Walden Farms salad dressing.  I hadn't tried this brand of dressing before mostly because my assumption is that if it has no calories, its going to taste like urine. To my surprise and delight, the Italian Walden Farms dressing is pretty good! Its not my favorite, but for 0 calories, 0 fat, 0 sugar and gluten free - its an awesome choice.  I got mine at a crunchy health food store. Here's a shot of the label and ingredient list in case you're curious:

Weigh In - Week 54

It's been a crazy wonderful week. I've had a lot of personal victories that seem, at first, to have nothing to do with my Smaller Sarah journey. But the more I contemplate this past year and the events leading up to this week, the more I can see the connection to my Smaller Sarah choices. So here is my new-to-me-but-I-already-knew-it, age-old, the-Buddhists-have-been-telling-us-for-eons discovery: everything you do affects everything you do. Once I decided to treat my body better, eat healthier food and get some exercise, other avenues of creativity and authentic living opened their doors to me.

My time in Utah is coming to a close. I travel back home to Dallas this weekend for the Kenna Cup, a golf tournament benefiting my son, Charlie. My husband's annual theater gig in Cedar City is always such fun, but I'm ready to return to the comforts of my home. One of the things I did NOT bring with me on this trip was a scale. I've been taking undercover reconnaissance missions to the bath isle at Walmart to weigh myself on their collection of scales. This involves taking the scale out of the box without damaging the packaging, placing it on the floor and standing on it before an employee asks, "Can I help you" - the subtext being, "What the hell are you doing?"

I'm still holding steady with a 75 pound loss. I used to get bummed out when my weight loss would stall or even out. I'd watch the weeks tick by without a loss and think, "What am I doing wrong?" But not any more. I've become more comfortable with the ups and downs of weight loss. The body is a living breathing organism affected by thousands of influences. Some weeks I lose and some weeks I don't.  As long as I'm making authentic choices that are in line with my needs, then its all good. Besides, I'll be back to my boot camp routine starting June 25th and reunited with my juicer on the 22nd!

Pounds lost this week: 0 

Pounds lost overall: 75

The "I Did It" List

ran 2 miles on Thursday

attended a yoga class on Wednesday night

did four sets of push-ups and sit-ups while watching cartoons with my son

made some lovely raw soups, smoothies and salads

submitted my first paid article to Houzz.com as a freelance contributor

enjoyed seeing my own home showcased on Houzz.com

received multiple inquires from buyers interested in owning prints of my art work

surprised myself by taking off in a dead sprint after a frisbee gone astray without getting winded

P.S.  Mallory at Positively Fit Lake Highlands has made a fantastic offer to Smaller Sarah fans on Facebook. Kick start your fitness plan with two free classes in the month of July! This offer is for new clients. How do you redeem your two free classes? Become a fan of PFLH on Facebook by clicking "like"in the upper right hand corner.  Then send PFLH a message saying "Hi, I'm from Smaller Sarah and blah blah blah..."  So if you're not already a Smaller Sarah fan on Facebook, click HERE.  Then become a fan of Positively Fit Lake Highlands by clicking HERE and get your two free classes!

Market to Market

Yesterday, Walker picked out a book from the local bookstore here in Cedar City, Utah. "Market to Market" by Nikki McClure.  I have always loved McClure's distinctive and beautiful paper-cut artwork, but this book is particularly special.  The book follows a boy and his mother to the community market as they buy local produce and hand-baked goodies. If you've got little ones, its worth picking it up when you have a chance.

This morning, Walker and I had an opportunity to go to the local farmer's market and stock up on produce for tonight's dinner and tomorrow's Father's Day brunch!  Walker wanted to know the names of the people selling and the people who grew the produce.  It was such fun. When we returned home, Walker wanted to try all the food right away: heirloom tomatoes, cucumbers, onions, baby spinach, red peppers, fresh basil, eggs, and especially the watermelon. Here's a picture of our treasure:

I need to get more familiar with the farmers markets in my area.  I know that Plano. TX has one, but I've never been.  Do you frequent the farmer's market in your area?

Reciprocity

I attended a yoga class on Wednesday at Sage Hills Healing Center - my third class in a week.  Melanie, the instructor, had the practitioners doing a physical gesture that looked like a swimming stroke. We all imagined that we were swimming in a Pranic Ocean. While we were "swimming" our little hearts out, she asked a series of questions that I've never really considered before.  She said, "Your heart works for you, but have you been working for your heart? Your liver and pancreas work so hard for you, but do you work for your liver and pancreas?" 

I was dumb struck. Then as I "swam" my mind carried it further. My bowels work for me, keeping me free from poisons and toxins, but do I work for my bowels?  My skin works for me, keeping me at a perfect temperature and eliminating dead cells.  But do I work for my skin?  My circulatory and nervous systems work so hard for me, but do I work for my systems? 

Certainly, I am working more for my body that I was a year ago.  However, I still continually put my health in jeopardy with day to day choices. We all do. I guess my time in the yoga studio with Melanie simply awakened me to the many ways in which I can better care for my organs, my systems and my physical body. Maybe one martini is enough. Perhaps a few french fries is sufficient. And when I do consume a food or imbibe a beverage, why not take an extra moment to thank my body for absorbing the nutrients, transforming the energy and eliminating the toxins. Because when you get right down to it - its a fucking miracle.

Positively Fit

As most of you know, I attend boot camp classes at Positively Fit Lake Highlands in Dallas, TX.  Its a back yard style boot camp taught by Mallory Mansour Doubuclet. As you can tell from my previous posts, I love attending these classes and count Mallory's amazing work-outs as one of the key factors in my recent weight loss.

Mallory just sent her clients the new summer schedule with some exciting new additions.  Since so many of you Dallas-area readers have inquired about my exercise routine, I thought I'd post Mallory's note and her new schedule. PFLH is a fantastic investment and with the free child care co-op and variety of class times, there are no more excuses. Come join me as I endeavour to work off my last 25 pounds!

Note from Mallory:

Hi Friends!
 
I’m excited to announce the addition of three new instructors bringing their classes to Positively Fit Lake Highlands: 

You asked for an early morning boot camp, and you’ve got it! LHAECPTA mom Ann Marie Sager will begin teaching boot camp as an intern on July 2.  Her classes will be from 5:45-6:40 AM Mondays and Wednesdays. Your workouts will be a collaborative effort between the two of us as she trains to be a group exercise and Pilates instructor. 

Lake Highlands mom, trainer, and yoga instructor Christi Jiannino will begin teaching Power Yoga in the studio every Tuesday and Thursday from 6-7 AM beginning July 3. 

Lake Highlands mom and yoga instructor Julie Upton will teach Yoga Flow every Tuesday and Thursday from 11 AM – 12 PM beginning THIS Tuesday, June 19. This Tuesday’s class is FREE, and I have a parent volunteer in the childcare co-op who can watch your kids, also for free.  If you’ve never tried a class with me, come for boot camp at 10 for a FREE trial class and stay for yoga! 

Please fill out the informed consent forms from my website at www.positivelyfitlakehighlands.com, shoot me an email if you get the chance to let me know you are coming (optional), and show up with yoga mat and water, ready to burn some calories! 

Men and Women and Young Adults over the age of 14 with parental consent are welcome! 

Positively Fit Lake Highlands Summer Schedule

For more information 

visit Positively Fit Lake Highlands on Facebook.

New Goals and Weigh In - Week 53

I've had a wonderful week and a half to ruminate, journal and consider my goals for the remainder of 2012. Now that I've reached the 75 pound mark, I'm ready to continue forward with my weight loss and eventually weight maintenance. Eleventy-million years ago, I was a fit, healthy teen.  I played basketball and tennis and spent about nine to twelve hours a week doing some kind of cardio or weight lifting. During that time, I weighed between 160-165 pounds. I do not expect to ever weigh that much again, mainly because I've aged, had babies and live a completely different lifestyle. However, I think a reasonable goal weight for me at this age and stage of my life is between 185-190.

So, my new goal is to drop 25 pounds by December 31, 2012. This will take me from an original 288 pounds to 188 pounds during an 18 month period. I will do this by continuing my partially raw diet, juicing, and boot camp classes at Positively Fit Lake Highlands. I have another 5K planned for July 15th and would like to also run a 5 or 10K in the fall.

And while we're setting big lofty goals, let's just add my book to the pile! Not only will I drop 100 pounds by New Year's Eve, I'll also have a final draft of my yet to be named "Smaller Sarah" book. This all might sound a little "pie in the sky", but after losing 75 pounds I feel like I can do anything!

So there you have it.

The new plan is in place and I'm ready for the next chapter!

Pounds lost this week: 0

Total pounds lost: 75

The "I Did It" List

Spent 4 days in Zion National Park alone

trekked 35 miles while in Zion

ran 2 miles on my own

20 minutes of boot camp style strength training

attended a 2 hour Kundalini yoga class

attended a 2 hour yoga meditation cycle on Sunday morning 4-6am

ate lots of raw salads

drank LOTS of water

took my son camping overnight for the first time

took my family on a one-mile hike to Kolob Canyon

Ridiculousness

I've been in a bit of a food slump the last few days.  And today my slump reached the saturation point when I consumed a mini Caramel Pecan Brownie Blizzard and a Pilsner within an hour of each other. Sooooo, yeah.  I'm on the last day of my period and hoping that tomorrow can be a "do-over" day where I ditch the super-size tampons and brewskis for panty liners and Perrier. 

All of this is intensified by the fact that I've only been out to run once since returning from Zion and I've only done one 20-minute round of strength training.  Its just not the same without Mallory and all the amazing people at Positively Fit.  I just keep telling myself, "Hey Miss Perfectionist, simmer down. You trekked 35 miles in four days at Zion. Take a breather and stop being so ridiculous." So there you have it - a week after making my goal of 75 pounds, I've probably gained two back from menstrual bloating and beer. Ah, the glamour!

How's your week going?

A book?

As you know, this blog began as an accountability tool. But over the course of the year, it has become so much more. Its now a community that reaches far beyond my own imagining. This weekend following my One Year post, I received many requests for support, coaching, direction and suggestions about how to go about losing weight and keeping it off. Everyone is looking for, as I was at the beginning of my journey, a tailor-made action plan. The two most common questions seem to be "What do I do?" and "How do I stick with it?" These two questions are difficult to answer in a quick email or phone call and the answer is different for everyone.  I am making a focused attempt to thoughtfully answer all your emails - so if you haven't heard from me, you will soon!  But I am also finding that answering your questions in a longer form may ultimately be more effective.

Through my work over the past year, I have developed what I think is an effective line of inquiry to answer "What do I do?" and "How do I stick with it?" Its a series of questions, a little self-experimentation and some grounded information that will lead you to an actionable and sustainable weight-loss plan. I'm not a doctor or a nutritionist, but I have real world experience. After trying many avenues and asking lots of questions, I've ultimately found an authentic path to healthy weight loss, a renewed spirit, emotional ease and a vibrant life. So here is my question to you, dear reader: Would you be interested enough in my ideas to pay for a book or private coaching?

I've already begun the process of writing a practical, intuitive guide to slimming down and getting healthy. The goal? A funny, breezy but honest, no-nonsense book filled with simple tools to help the reader create and maintain a tailor-made plan to get healthy. Part memoir, part work book, part self-help; a humorous, down-to-earth book that would address the real issues most working and stay-at-home mother's deal with when trying to face-off with their old habits. What do you think?

Gratitude

To all of you who have commented, emailed, texted, Facebooked and otherwise contacted me with messages of congratulations and support, Thank you! I am overwhelmed by the response from my last post and more motivated than ever to continue my work here at Smaller Sarah.

As you know, I spent the past four days celebrating the end of my Smaller Sarah year in Zion National Park. It was a fantastic journey and a much needed mental respite. I was able to recharge and make some plans for the second half of 2012, which I will be sharing with you shortly.  Until then, I wanted to share some of my Zion journey with you with this little video I made. I hope you enjoy it!

Thank you again for all your support this year.

I could not have done it without you!

The Year Is Over!

Moment of truth, dear readers! A year ago today, I set a goal to lose 75 pounds in 12 months. And I'm over-the-moon, pee-my-pants excited to announce that I did it! This has been one of the most difficult, thrilling years of my life. This journey has changed everything about my life that needed changing and emphasized all the wonderful things in my life worth celebrating. Its been a spectacular ride.

Okay - so how about some before and after photos just for fun?

A little back story, for the new readers...

In August 2009, 20 months after the birth of my first child, I tipped the scales at 300 pounds. I was happy and satisfied with most everything in my life except my weight. But I was a busy mom with a toddler. I thought I lacked the time and the will power to get healthy.

 Fast forward to to June 2011...

 My body had been through another pregnancy and I was not only caring for my three-year-old, but my 10 month old baby who was dealing with a host of medical issues. I had lost a few pounds, but it wasn't enough. I was feeling lethargic and less than present with my husband and children. I was experiencing low grade head aches, breathlessness, huge energy dips throughout the day and a general malaise of ick. On June 1, after reading an inspiring weight loss blog and eating an overly large breakfast, I decided that I was done being unhealthy - missing out on the beautiful life I had created for myself. I decided to change my ways. And that's just what I did.

So what happens when a 6 foot woman loses 75 pounds?
Here are the stats:

                   June 1, 2011                                                       June 1, 2012

                   288 lbs.                                                               213 lbs.
                   Size 24/26                                                           Size 14/16

                   Waist 48 inches                                                   Waist 36 inches

                   Body Mass Index 39.1                                        BMI 29.2

                   Body Fat Percentage 34.31%                              BFP 25.39%

And the other big loser in all of this is my husband, Jack. Jack has adopted many of my menu changes by virtue of the fact that I'm the one who prepares meals in our household. He did not do anything else except eat less sugar and more veggies. He dropped 30 pounds and has maintained that loss for four months.  Here is a shot of us from June 2011 and another from last night. Together, we've dropped a total of 105 pounds.

Thank you to all of you who have supported me along the way. I am forever grateful. I've had so much fun this year, that I'm going to continue blogging. Next week I'll weigh in as usual and announce my new goal. But this weekend, I'm going to take some time to celebrate the close of my Smaller Sarah year and my 75 pound loss. Thanks again, everyone!