Trainer Aaron Guy

1. Steel Cut Oats - These oat, which usually take a substantial amount of time to cook on the stove top, can be prepared ahead of time and frozen in individual servings. They can then be ready to serve from the microwave in less than two minutes. Packed with complex carbohydrates, they contain zero sugar and high levels of fiber. Steel cuts are a much healthier alternative to the instant oatmeal packs that often contain high levels of sugar and artificial ingredients. For breakfast try swirling a tablespoon of peanut butter into your oatmeal. You now have a meal complete with a complex carbohydrate, a healthy fat and a protein.

2. Hard Boiled Eggs - Eggs are nature’s perfect protein. They contain all 9 essential amino acids as well as a long list of vitamins and minerals. Hard- boiled eggs are easy to transport for an on the go snack. For a quick and healthy lunch try my deviled avocados. Mix up a batch of egg salad using a canola based mayonnaise and stuff the egg salad into a halved avocado. This easy dish is loaded with protein and healthy monounsaturated fats. Many grocery stores now carry hard-boiled eggs already peeled and ready to eat. Talk about convenience!

3. Quinoa - Actually a seed but referred to by many as a grain, quinoa is substantially high in protein. The beauty of this “grain” is its versatility and ease of preparation. For a savory dish try cooking it with chicken stock. You can then add a myriad of vegetables and spices. For something on the sweeter side try adding fruits, nuts, and spices like cinnamon.   

4. Greek Yogurt - Another great source of protein, Greek yogurt is available in regular, low and non-fat varieties. Yogurt is filled with healthy bacteria known as probiotics, which help boost the immune system. Many store bought yogurts contain high levels of sweeteners, which increases the sugar and calorie content of these products substantially. If you have to sweeten your yogurt try using fresh fruit, honey or agave nectar.   

5. Free Range Buffalo - Looking for a healthy alternative to red meat?  Try using free-range buffalo, which can be found in most supermarkets. Wild buffalo is an outstanding source of protein and very low in saturated fat. Free-range meat insures that your food will contain no hormones, antibiotics or chemicals. 

6. Almonds/ Almond Butter / Almond Milk - Almonds are an excellent source of vitamin E and heart healthy monounsaturated fats. Almonds and almond butter are also good sources of protein. For a quick and easy snack try dipping apple slices in almond butter. You can also use almond milk in place of regular milk for almost anything. Unsweetened almond milk contains 0 grams of sugar per serving. For breakfast try my Berry Breakfast Bowl -- mix quinoa with fresh berries and top it off with almond milk.

7. Coconut Water -  Often referred to as “natures Sports drink,” coconut water contains plenty of essential electrolytes: potassium, magnesium, calcium, sodium and phosphorous. Did I also mention that it tastes great?! Coconut water contains more potassium than a banana and 15 times more potassium than the leading sports drink. Instead of loading up on sugary sports drink for hydration during and after workouts try incorporating this low carbohydrate drink into your routine. 

8. Green and White Tea - Tired of drinking boring old water eight times a day?  Why not spice things up with a tea bag? Both green and white tea contain high levels of polyphenols which are powerful antioxidants proven to have strong anti-cancer properties. If you’re looking to increase your water consumption throughout the day try adding a tea bag to your water bottle -- instead of using instant tea which can be full of artificial colors and sweeteners.  As you go about your day the tea will steep and leave you with a flavor filled, calorie free water. 

9. Tart Cherry juice - Another super fruit loaded with antioxidants, tart cherries contain anti-inflammatory properties. This is especially useful to people who regularly suffer from limited joint mobility and discomfort as well as arthritis. The high levels of antioxidants could also slow the aging process and help fight disease. For a refreshing drink try adding a splash of tart cherry juice concentrate to your coconut water.

10. Stevia - nature’s calorie free sweetener.  A low sugar diet is the foundation for healthy weight management. Stevia is all natural and is many times sweeter than sugar. It is also said to have no effect on blood sugar levels and contains zero calories. Stevia can be used to sweeten coffee, tea, or anything else where you'd normally use sugar. 

As a reminder, always consult your doctor for medical advice and treatment before starting any program.   

We just got home from brunch and a little shopping. My delicious breakfast is pictured here. Yogurt and about gobs of fresh fruit. Yum. I also got two scrambled egg whites. Also yum.

Last night we went to a taping of NPR's Wait Wait, Don't Tell Me in Millennium Park. Totally fun and totally freezing. It was 50 degrees with a breeze, which dropped the wind chill. I think I shivered off some calories.

 After the show we went to this amazing Mexican restaurant called De Cero that has killer tacos and tamales. I had a ton of calories left so I got their tomatillo pork tacos – heaven! And, I didn't even feel guilty since I made sure to plan for the meal. The homemade tortillas are stuffed with shredded pork simmered with tomatillos, onion, cilantro and lime. (Yes, I should have taken a picture. I was so hungry at that point the only thought in my mind was EAT NOW.)  

I did have a great week in the work out department. I have never been so active in my life! Okay, maybe when I was a kid, but there is a big difference in lifting weights and playing a rousing game of kick the can. I mean, there is that moment in kick the can where you have to actually run and, you know, kick the actual can but that spurt of physical movement lasted what, 5.5 seconds? These workouts are an hour of intensity to which my body is not accustomed. The most I have done in the past 4 years has been aggressively hitting the buttons on my remote control.

My goal for this week is to continue what I've been doing but to really amp up the water intake. This has always been a problem for me. Why drink boring plain water when you can have a Diet Dr. Pepper? Hellloooo??? Have you had a Diet Dr. Pepper lately? They are delicious. So, I'm not going to give them up completely, but I am going to make a real effort to swap some of my daily intake with the water. Or, instead of swapping out, maybe I'll just drink a lot of both. I kid! Sort of.

Having said that I simply must talk about today's show. In it Dr. Oz talks about the superbug and MRSA which are two of the most terrifying things ever. Since the taping I have pretty much done nothing but wash my hands. I'll probably lose weight in this week's weigh-in due to the simple fact that I've scrubbed off about 1/2 my skin cells since seeing this show.

But, the part that really hit home for me was when Dr. Oz introduced an experimental surgery where deep brain stimulation is supposed to help over eaters conquer their cravings. Surgeons actually insert electrical probes in the brain.

After the probes, doctors implant "regulating devices" (similar to pacemakers) into the patient's chest that monitors the electrical currents that control food cravings and feelings of satisfaction. You have to watch this video of Dr. Oz explaining the procedure.
Um, I have a hard enough time giving blood for goodness sakes, so the whole brain probe thing freaks me out. At times I'm sure all of us have wished a magic wand could shower us with fairy dust that mysteriously melts the pounds away. I don't remember every hoping for a time when doctors would cut open my skull, implant pieces of metal and then hook me up to my very own electrical currents.

Word is this procedure can also help Parkinson's patients, to which I say hallelujah. And, patients who have a life-threatening amount of weight to lose, totally get it. If you are confined to a bed because you can't walk you should absolutely get what help you need. But, should the rest of us undergo radical surgery just because we really, really need a piece of chocolate?

Especially, when you have a significant amount of weight to lose. I'm sure at some point it will be more about the broccoli, but right now I'm happy keeping an eye on - and celebrating - both.

The other announcement is that I joined a gym. So, here's my question. When did gyms get cool? I mean, seriously. I joined the Lakeview Athletic Club in Chicago and I have to say, that place is rockin'. They have hardwood floors and exposed brick walls. The treadmills have iPod connectors and each cardio machine has a television - which is a couch potato's dream workout scenario. A little cardio with a healthy dose of 30 Rock or The Office on a personal TV? It doesn't get better. Oh, and did I mention there is a rock wall? I'm mildly obsessed with the rock wall. If it wasn't for all the sweat and stuff I'm not sure I'd believe this was a place to workout.

Speaking of which, today was my first day actually working out. I got up at 4:15 a.m. (yep, that's right. I'm committed!) and met with trainers Emily Hanson and Aaron Guy at 5 a.m. for my first day assessment. We started with measurements (oh, the joy) and moved on to a touch of cardio before doing some muscle work in order to see where I fell in the weight lifting arena. I got a couple of "good form" comments which is good to hear. And, muscles that I didn't even know existed are screaming for Advil, which I'll take as a good sign too. Oh, and somewhere in the midst of chugging water and going for that last squat I agreed to do a 5K in October. You heard me.

In a show a few seasons ago Oprah made an observation of an overweight guest. She could tell that the woman was the type who wanted to lose the weight before going to the gym. A person who wanted to look cute in workout clothes before sweating in public. I have always been one of those people. No matter where you are in life I find one of the hardest things to face is being judged. In my case, being judged for letting myself gain weight. Being judged for not doing something about it sooner. I'm happy to report that I didn't feel any of that today. Between my friends and family, and Emily and Aaron, I've been getting lots of support and I couldn't be more thankful. There is no doubt that knowing people have my back will play a huge part in my ultimate success.

The best news is that while my friends ate what appeared to be the world's tastiest looking nachos and popcorn, I resisted. Oh yeah, that's right! No cinema snacks for me. Accctually, that's not completely true. I ate two, count 'em, two Junior Mints. And, they were delicious.

When I got home, still buzzing with visions of cute boys fighting alien invaders in my head, I ate a small something before bed. Maybe not an ideal food plan for the day, but, hey, that's life.

On the good side, I'm using less paper products and plastic throw away containers. Have you seen take-out containers lately? Ridiculous! So much waste. Especially when they give you plastic ware that you clearly stated you didn't need. Another good thing is that I'm eating fruit instead of, say, a chocolaty snack cake with a gooey center. At least throwing away fruit rinds/cores/stems can help the earth as opposed to snacks with plastic wrappers with cardboard bases.

OK, so maybe it balances out a bit. But still, I can do better!

First things first, I love food. Not just eating food -- although that's what has ballooned my weight to where it is today -- I love cooking food and reading about food. I love buying new whisks and nutmeg graters. I get giddy when my Bon Appetit and Gourmet magazines arrive at my door.

I also love exploring new restaurants. I'm totally that person, the one who will drive an hour out of the way because a new burger joint supposedly has the best fries in the Midwest. And, yes, I will spend an entire day driving to the middle of nowhere because small-town America is hosting an annual Sweet Corn Festival (the corn was disappointing, but the funnel cakes were to die for!).

Of course, the simple act of loving to eat isn't what got me to where I am today. I admit it. I turn to food as an emotional crutch. I'll grab a bowl of mashed potatoes when I'm bored, lonely, stressed, tired, sad, have a headache. Okay, maybe not when I have a headache, but you get the point. I eat because it makes me happy.

So, today is day one of changing my habits and working toward a healthier me. I'm going to be eating smarter (goodbye, creme brulee!) and working out (hello treadmill!) -- and blogging about it all right here. The ups and downs, the aches and pains, the celery stalks and steamed fish. I'll be sharing recipes and workout tips and hopefully hearing a lot about your journey as well!

Healthy life here I come!

Stephanie