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Quick Call Out

Wednesday, March 23, 2011

Okay, if you have been sitting on the fence about eating clean and the changes it can make in your life . . . stop . . . start now. Start small. Give the process time to become your new lifestyle. It was 15 mths. ago that I bought my first book about clean eating. I made some changes that were all good. Selecting more whole foods, learning how to make cleaner options of my families favorites. That alone made my complexion radiant and my energy higher. Higher energy and more 'feel good' about myself made we more active in the gym. As I got more active in the gym . . . I got fitter. As I got fitter, stronger and faster . . . I could do more challenging things. Doing more challenging workouts makes me excited about all that I can do and makes me wonder in what other areas of my life I have sold myself short.

So, does clean eating take time, preparation, dedication and commitment? Yes, it does. Does it solve all our weight and/or health issues? No, it does not. Can it lead to healthier choices in other areas, improve your sleep, brighten your complexion and give you more energy? emphatically YES!

What are you waiting for?

Some have said they would but they don't want to give up their favorite (______). Well, don't use (_______) as an excuse to not make other changes. So, lets just say that (_______) is a donut. There was a time when I could not have imaged life without my regular donut binge. Oh, my, those things were powerful in my life. But I distinctly remember the day that I took the donuts out of my shopping cart and put them back on the shelf and walked away. With each step I coached myself "You are more powerful than sugar. You can do this. That donut has nothing for you. Don't look back. Go forward." Yep, I am a BIG self talker. With each step I became more powerful and the donut became weaker. It was nothing. My self talk became "Look at you . . . you said no to a binge . . . look at you exercising your right to choose what you eat . . . Look at me!!! I'm checking out of the store without donuts! Damn, you are strong girl."

Maybe you are not ready to walk away from the donut. Don't. But don't use the donut as an excuse to not make other choices. The donut is a non-negotiable at this point for you, you will not give up your donuts. However, when you have donuts, you will drink a full glass of water BEFORE you eat one and a full glass of water BEFORE the next one. Make your water intake a non-negotiable. Then, move how often you indulge in your donuts. Maybe start by making it a Saturday morning only thing that you have with a cup of black coffee and your water. Over time you may decide you don't 'need' them every Saturday and it becomes once every 10 - 12 days. Keep moving it out until it is out of you ritual or is such a rare indulgence that you can't remember why you used to enjoy it so much.

I will end the 'Call Out' there and answer a couple quick questions:

My eating schedule:
7:00 a.m. breakfast
10:00 a.m. morning snack
1:00 p.m. lunch
3:30 p.m. afternoon snack
6:30 p.m. dinner
10:00 p.m. casein shake

The Stripped plan for more active people with more weight to lose: The book does have a section about the Cooler 2 plan and how to use the recipes for a more lifestyle type plan.

The Elk and Bison: I do have organic ground bison and love it! However, tonight I am substituting and doing London Broil in the slow cooker with red potatoes and carrots for the family. I will have 4 oz. of the London Broil with a sweet potato.

It you are short but have larger hands, that would mean that your frame is larger and you would need that number of calories and nutrients to support the frame that you are in.

HOTLIKEHUBBY - LOVE YOU GIRL!!! So very excited and happy for you!!! This is going to be an AMAZING year for you!!!!

Oh, oh, I gotta share this!!!!! This morning I did weigh! I am 159.2 lbs. My husband stepped on the scale and he weighs exactly 159.2!!!!!! Now, you can only appreciate how awesome that is if you understand that I am 5'8.5" with a medium frame and my hubby has a slight build and is 5'5". I have always been heavier than my husband. Even when we got married I was 15 lbs. heavier and at my heaviest and his heaviest I was 100 lbs. heavier than my husband.

One more thing and than I a promise I am done! When I stepped on the Wii to weigh it said "That's normal" in relation to my BMI . . . I laughed . . . THAT is not normal! That is fanFREAKINtastic!!!! There is nothing normal about this! HELLO! According to the 'media' a woman my age can't lose 108 lbs. without surgery, a pill, a procedure or gimmick of some sort. I was not supposed to be able to succeed due to hormones, my age, the number of years I had been obese, and the condition of my health when I started! NORMAL???? I think NOT!!! LOL!

Celebrate you! Share your victories with me!
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Member Comments About This Blog Post
  • no profile photo CD9374878
    I can relate about the normal BMI thing. I am 3 lbs from the healthy BMI range (one of my goals.) I can't wait! That will be a 67 lb. drop in weight for me. I only discovered SP 6 lbs ago but it has been motivating, as has your journey. Love your humor and honesty. I will keep working towards my remaining goals! Thanks for the encouragement. Congrats! Way to go!
    3590 days ago
    Thank you! I feel like you are talking directly to me. I think I'm going to have to buy a book soon!
    3592 days ago
  • no profile photo CD8689328
    My routine is very similar to yours except I eat a snack a few hours after dinner and I don`t have a protein shake. This is something that I have to start doing!!! Thank you for posting. It`s great to see it written down. It allowed to evaluate what I`m currently doing and made me feel.... normal. Everyone that I work with tells me that I eat too much. I can`t help it that I space out what I`m eating!!! lol
    3592 days ago
    You're right, you are not normal :-) You are emoticon

    Any of us can do this with hard work and determination and remembering Rome wasn't built in a day.

    I eat what I consider very healthy. I've added exercise and am working really hard at it....and surprise! finding I am enjoying it! (I used to not want to go out and even walk)

    I am a nurse in an OB-gyn office and I hear women every single day talk about how they can't lose weight because of their age, hormones, etc. Well, I am almost 47 and I've had 4 children. I lost almost 50 pounds in 6 months. It can be done. I was so flattered today to hear one of our docs tell one of our patients: "go back there and talk to Carla. She is the healthiest person here. She eats extremely well, she exercises and she is losing weight. Just go talk to her" I had stumbling blocks along the way....heck for almost a year I more or less maintained a weight still to high...but while I gained back a little, I managed to keep the majority of it off and now have started back losing it. I am determined, I am strong, I can do this! Especially with the encouragement and motivation I get from participating here on SP and meeting such awesome people.

    Thanks for all you do!
    3592 days ago
    Not you are not normal -- YOU my friend are fanFREAKINtastic!!! You go girl!!!!
    3593 days ago
  • no profile photo CD7123070
    You go girl. I love your attitude!
    3593 days ago
    Big Fan of yours Carolyn!! I love how you work it!!
    3593 days ago
    I love this call out thing and I have been on the road to cleaner eating and just love it when folks pass my desk and go, "what're you eating now???" and then they're like, "hmmm...that kind of looks good but I don't know if I could eat that way everyday"....Love it...love it....love it!!! I so believe that changing something in your eating habits this drastically does have to be done in baby steps. That's how I went from eating clean to being a pescatarian and soon will be a full fledge vegetarian. Next goal, next goal as a triathlete, runner and Lean muscle woman!

    Thanks for the wonderful blog today. Made my day!

    You and I weigh the same, however, you are an inch & a half taller than I. DH is only 2 inches taller than me but he weighs more than me. I'm trying to get him on the clean eating path as well, and he's on his way but he is having the typical giving up his favorite things to make that change. LOL!

    Thanks again!
    3593 days ago
    Good reminder that it doesn't have to be all or nothing. Baby steps. Start a streak. Light the spark! Love you, girl!!
    3593 days ago
    I mostly eat clean... limiting processed foods... sugar... but I'm not military about it.. maybe I need to be... maybe I don't... my focus is more on calories and macronutrients.. I don't get many grains cuz I've found they're a trigger for other carbs... so I'm careful.. I feel better when I eat more protein (less cravings)...

    keep it up Carolyn! and congrats on the 150s!
    3593 days ago
  • NEWME0519
    Awesome way to get us moving towards clean eating!
    3593 days ago
    I agree, one is never too old, too sick, or too busy to become healthy and you are a shining example!
    3593 days ago
    I've never heard about the eat clean diet before I saw it in your blog. It sounds a bit like what I've been trying to find with regards to my eating, something that works more intuitive.
    I want to have a normal relationship with food, this sounds like it might be it.
    I'll certainly check out the books, and keep my eye to what you are writing here. :)
    3593 days ago
    Who knew you'd have to work so hard to be "normal" ! Trust me honey there is nothing "normal" about you. You are truly extraordinary!
    3593 days ago
    I have been eating terribly lately and the scale and my clothes are showing it! In addition to not working out, I can definitely feel a bad difference in my body. I am working on eating better, one meal, one snack, and one day at a time. Exercise will come in the next few weeks, I hope (even if it is just something little for a day to help ease me back into it).

    I remember how it felt when I finally weighed less than my dh. I have been heavier than him for the longest time (probably when I was still in high school). He is 5'11" and weighs between 180 and 185, give or take a few pounds. It is a great feeling.

    Thanks for another awesome blog.
    3593 days ago
    You rawk woman, and show that anything can be done with determination like yours!

    emoticon and DID!!!
    3593 days ago
    *screams* That is so exciting!!! re: your weight and BMI.

    It was certainly entertaining when my H and I were figuring out body frame, and of course mine was Medium *duh!* and his was most likely Small *duh-again*. You've got to work with what you've got and not try to be something you aren't...yeah.

    I am with you on the Clean Eating, if its something that calls for beef, I substitute a large portion to ground turkey, etc. I add veggies when I can into meals....stack the spaghetti with spinach, etc. It's all about making a larger variety and swinging one way or the other...to get more of the good and less of the "not so good". ;)

    Keep up the awesome work!
    3593 days ago
    You are awesome!!!! I want to eat "clean" as much as I can, let some things slip back in lately, but cleaning it up!
    3593 days ago
    I love that you and hubby are the same weight--my DH is shorter than me too and I've always weighed more, so I can definitely relate to your success, congrats! For Lent, DH and I gave up alcohol which is a big deal for me/us, as I really look forward to my glass(es) of wine. And just today I received the "oh my gosh, you look great, how much weight have you lost" comment. And like your situation, it's not so much the scale going down, but the muscle and fat being redistributed. I know not drinking for two weeks has helped with less calories in and my complexion looking better, one step towards clean living.

    Another (quick) clean-eating success I had last weekend; I was at an appt. early and had the urge to surprise sleeping hubby and daughter with egg McMuffins for breakfast. I know, right, terrible and McDonald's for us is typically only consumed on road trips. Anyway, I drove right on past, walked into my kitchen and quickly cooked-up my own version of a healthy egg mcmuffin with lean turkey instead of ham. I can't tell you how proud I felt for not succumbing to my temptation. One more victory -- yeah!

    I can't wait to see your results after the 28 day shred; no doubt, you'll have a whole slew of "strippers" following in your foot-steps! Thanks for being such a great inspiration!
    3593 days ago
    I subscribed to your blog about a month ago but I think this is the first time I've left a comment. I can no longer keep quiet. You are speaking directly to me in this one.
    What am I waiting for? It's time I start taking the baby steps.
    You seem to be quite normal, but altogether fantastic at the same time.
    Can I ever be fantastic in my own way? Not if I don't start with a baby step.
    PS: Congrats on the weigh in!
    3593 days ago
    I'm laughing at the Wii comment! Being 46, my ways of life had to change and one wonderful thing eating clean did for me was lower my cholesterol so that I didn't have to take meds. Thanks Carolyn.

    ps. I started my 28 days unofficially with you and Amy!
    3593 days ago
  • no profile photo PIXIECN
    Wow! WTG Carolyn!! You rock!!!
    3593 days ago
    Umm, excuse me, how did you get in my head? Lol.

    I've been on the fence for a while now regarding the cleaner eating. I'm following a healthy calorie range and have the exercise thing down, but...always hesitate to fully commit to totally 'clean' eating (have a fear of rebelling against it later and backsliding, like I have a hundred times before). I like the idea of baby steps. Would LOVE more blogs about how you gradually (did you do it gradually? I don't actually know) changed over your eating without feeling deprived. THANK you. My first step is to kaibosh my afternoon snack machine frenzy....
    3593 days ago
    This is amazing - Congrats!
    3593 days ago

    I couldn't agree with you more on your call out. We have made a lot of changes to our eating habits at home. But I hadn't really realized the affect they had on me until recently. I was looking in the mirror putting moisturizer on my face and I noticed that my complexion looked different, prettier, smoother etc. And I've noticed that I'm faster on my runs and stronger in the water. Now some of that would be the training but I'm thinking it is some of our nutrition change too!!!

    You are a great inspiration to all!! And you photos look amazing too! B-E-A-UTIFUL!!!
    3593 days ago
    You are a true inspiration to me. I hope to do so well

    3593 days ago
    This is a better than coffee start to my day! Reinforces and re-energizes my commitment to the changes I've made. A lot of those changes were put into motion after seeing the life you have modeled for us all, the ups and downs, the extraordinary achievements you have worked so hard for...showing us all just what is possible. Clean eating is delicious, satisfying,energizing and truly a fun adventure! Full of flavors and colors and all the vibrance that is missing from a processed lifestyle. Put the little bit of extra effort for prep and planning in...and vibrance is exactly what you get back...you are living proof :). Normal, nah....more like Extranormalary! CONGRATS and thank you for continuing to encourage us all to live at our best!
    3593 days ago
  • LUVYA04
    You Rock!!!!!
    3593 days ago
    I always love how inspiring you are...fitness, food, choices, life...it doesn't seem to matter. Your enthusiasm is obvious and I'm so glad you keep us updated! Your donut story sounds so close to something I did a few months ago with cartin of Ben & Jerry's. I'm happy to say it stayed on the shelf and it was around that time that I started to use positive self-talk to drown out the negative. I will have to look into your clean eating books...I have done a 'fat flush' in the past only because it was recommended by someone I trust. Cut out all dairy, nuts, sugar, and processed food. I felt amazing but struggled to stay on it for longer then a few weeks (cheese and pasta are my weaknesses). Thanks so much for continuing to share your journey!!!
    3593 days ago
  • ALOFA0509

    I love, love, love your positve Blogs!!! Awsum Stuff-
    3593 days ago
    I tend to trash talk to the Wii, but I kinda mean it when the Wii says "That's obese!" all cheerful-like, and I tell it to SHUT UP :)

    Can you recommend a good book for beginning clean eating?
    3593 days ago
    Your blogs just jump right off the screen!! They are so full of joy, optimism, excitement and energy!! They make me just want to run (yes run) down to Indiana to give you a big hug!! That would be nearly 500 miles btw...
    3593 days ago
    Wahooooo! Congrats on normal! I'm so working towards normal and struggling to get there lately - though I'm not upset with my progress - I feel great - but to get to a normal/healthy BMI - that is my goal!!!! I picked up the Clean Eat Recharged book and ate a typical Tosca breakfast this am - lets see what I can do....
    3593 days ago
  • TEMPEST272002
    emoticon emoticon emoticon Normal BMI - you made the changes & you've reaped the rewards. You ROCK!
    3593 days ago
    Thanks for the encouragement! As others have said awesome blog and great way to start my day!! Congratulations on the scale - I understand the feeling. At my heaviest I was only 30 pounds lighter than my foot taller hubby. Now, I'm almost 60 pounds lighter and continuing to increase the gap (not fair how easy it was for him to drop the weight but that's another story). Keep up the good work - see ya soon! emoticon
    3593 days ago
    And this is precisely why I have subscribed to your blogs! You are an amazing success story! You motivate me so freaking much! You are AWESOME!

    I am making the small changes you mentioned in this blog. I have had 2 "clean" meals 2 nights in a row. Monday night was Chicken Parmesan with whole wheat pasta and Prego Roasted Garlic and Herb pasta sauce. The chicken parm was actually just chicken coated in breadcrumbs (no egg, no milk, just "wet" with water) and baked 12 minutes on each side. and whole wheat pasta is, well... whole wheat pasta... in moderation, how can you go wrong?? The pasta has 7 ingredients, though, rather than 5... I'll look them up and share them with you in a bit.

    Last night was turkey and pasta in a sour cream sauce. Not "clean" by the book since there's a bouillon powder used to flavor the "sour cream sauce", but still good by and large. Whole turkey breast cut into cubes, whole wheat pasta, milk, sour cream (light), 3 chicken bouillon cubes (and actually, I can't even taste the "chicken" so that could probably be omitted) and 3 tablespoons of flour (all I have is white, but whole wheat would work in this instance too)... oh and some frozen mixed veggies and shredded cheddar cheese. Super yummy!

    Question for you since I don't have the books... is "low fat" or "fat free" cheese considered "processed"? Since it's not in its "natural" form, I would assume yes, but cheese is milk that's not in its natural state... so, riddle me that, wise one!

    Love ya girl! Keep on inspiring and motivating! You RAWK!!
    3593 days ago
  • KARVY09
    Your enthusiasm is infectious this morning, Carolyn!

    Congrats on a great weigh in (and everything else too of course)!
    3593 days ago
    YOU are NOT normal...by any stretch of the word! Me either...we just launched a new consignment furniture accessories business here in FL that has shown a profit since DAY 1...that is unheard of in this down economy. I put in marathan hours to make this business successful...I have my 'arobic busting staircase' that I whiz up and down about 50 times a day helping customers. I have my 'pump them arms strong' heavy overhead double door that I open and close twice a day, and I have my non-stop fitness lifting in moving furniture around whenever a new item comes into the gallery.

    I'm getting fit and making money at the same time. WE are powerful beyond our wildest dreams because WE believe in ourselves....gooooooooo US! emoticon emoticon
    3593 days ago
    I think your eating schedule would work for me if I moved everything a half hour earlier. The only thing that doesn't quite fit is lunch. Our scheduled lunch time is very early-10:50 am, but 2-3 times a week, the half hour earlier than your lunch would fit my break, the other days I would have to tweak it a bit. You are so inspiring!
    3593 days ago
    Thanks Carolyn for your "Call out"! I am doing just what you suggest by making small changes. I did go to the whole foods store and bought some things you suggested to start on a healthier choice path of better foods. I am not 100% converted but I am working on it one step at a time. You are awesome and soooooooo very excited for your and your "normal" BMI! That is my goal as well. My "call out" from the Wii fit was such a downer of still being in the "overweight" section even after loosing 45 lbs. I am only 5'2" and suggested weight was 116!!! I am at 154 right now so that was why I became depressed a little about it. I don't know if I will ever get that small but I am working on getting the best body that I can. Thanks again!!! Love yah girl! emoticon
    3593 days ago
    OH - and by the way, eating clean has lessened my fibromyalgia pain considerably. I notice a big difference when I eat sugar, drink alcohol / wine... BIG difference! It's so not worth it!
    3593 days ago

    Comment edited on: 3/23/2011 9:08:42 AM
    WooHoo! You are abso-freaking-lutely fabulous girl! 159.2!!! Can you hear me screaming in joy for you? Well I am!!! Holy moly!! Yipee Ki Yi Ya!! The media knows nothing!


    emoticon Kelli
    3593 days ago
    awesome blog.. and thanks for the answer to eating schedule :) .. have a great day!!! loving following this plan with you and Amy! ... Hoping to purchase the book soon :)
    3593 days ago
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