Monthly Archives: March 2013


Hey, I emailed everyone at work and emailed the personal addresses I have, but if you need the password for this round of the blog, please let me know! I should have gotten it to you sooner, so  I apologize for that!

— Kate

Protected: 3/28/2013 – Week 1 Results!

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Friday Words for the Weekend

So, we survived the first weigh in! Huzzah! I’ll work on getting results up this weekend. Woo hoo! I like to at least acknowledge that I’ve received what you sent in, but today kind of got away from me! It’ll (hopefully) get easier in future weeks. It will also help that I now have several of you entered as contacts in my phone, so when you text, I’ll be able to see who it is easily. ūüôā

For today,.I just have one tip for you:

Make changes gradually. 

It’s great to be super excited at the beginning and to be ready to tackle all of the challenges involved with losing weight, BUT, keep in mind that you’re human. They (“they” being the mysterious experts who work in laboratories somewhere far, far away) say you should introduce new habits one at a time. That makes sense, right? If you suddenly decide to eat only 1000 calories per day and exercise for two hours each day, you might make it through a few days… and then you’re most likely going to falter.¬†

Baby steps, people.¬†Instead of overhauling your entire diet and lifestyle, make one manageable change at a time. Maybe you’re going to resolve to walk for 30 minutes three or four times a week. Or maybe you’d like to start out by actually counting calories on everything and keeping it in a journal (or online).¬†

Click the link for some tips from the Mayo Clinic on getting started with a fitness program.

Here’s¬†a great¬†WebMD¬†article about getting started in general.

What to Eat Before You Hit the Gym/Treadmill/Pavement

So… We hit Week 1. How’d it go? Did you lose what you wanted? If not, don’t fret. We still have ELEVEN more weeks to go!

In addition to making some modifications to your diet, you’ll probably also have to exercise to get to where you want to be. To get the most out of your workout, you need to be properly fueled up.

U.S. News has some tips for you. You should click HERE for the full story about what you SHOULD eat and HERE for the full story on what you should NOT eat.

In a nutshell, you should avoid greasy and heavy foods and instead aim for foods with protein and complex carbohydrates. Some of it’s obvious, like avoiding French fries (duh), but I would have thought a protein bar would be a good pre-workout choice. So…. you might just hop on over HERE to read up.

 OR ?



Does that take you back? Are you picturing the clay animal thingies with a plant growing out of it? Bizarre, huh? Well, it turns out chia seeds are actually quite good for you. If you run into me in the morning, you’ll probably see me with a green smoothie (recipe coming) filled with chia seeds. Yum!

Chia seeds have omega-3 fatty acids, antioxidants, protein, and fiber. They’re very versatile. When you put them ¬† in liquid, they become gelatinous (similar to the stuff in tapioca). Some people soak them in fruit juice and have a sweet treat. You can throw it on salad, on top of yogurt, in your oatmeal. You can bake it into breakfast bars, muffins…. The possibilities are endless.

First Up…. Macaroni and Cheese!

Okay, you guys like macaroni and cheese, don’t you? It showed up over and over and over again as the favorite dish you’d like to see lightened up… Your wish is my command! Let me start out by saying typical homemade macaroni and cheese has 400-600 calories per serving, which is NUTS!

I found this recipe at Gina’s Weight Watchers Recipes. You should check it out her site for the full recipe. I’ll just show you the steps. Her recipe has just under 300 calories per serving, which is still a little high, but so much better than it could be. Coming soon, I’ll post one with 200 calories and one with 100 calories… With mac and cheese, I think it’s similar to “you get what you pay for”– The 300 calorie option is definitely my favorite.



Start with a little diced onion.


Melt some butter in a big pot and throw in some flour. You’re going to make a white sauce, baby!


Add milk and chicken broth VERY gradually. Patience, my friends! This is a labor of love!


Add whole grain noodles. I like the “Barilla Plus” brand.


Add cheese to the white sauce and then stir in the noodles. YUM.


Add a bunch of spinach. Because spinach is awesome. Seriously.


Stick it into a greased casserole pan. Heat your oven to 350.


Realize you don’t have any whole wheat breadcrumbs, but then realize you’re super crafty and can MAKE your own breadcrumbs. Put the whole wheat bread in the toaster and crumble it up. Yes! This is genius!
Or…. put the bread bag directly on the hot stove… and melt the bag.


I. Am. Awesome.


Mix the “breadcrumbs” with parmesan cheese, italian seasoning, and garlic powder.


Sprinkle it on top and bake for a long time. I think Gina’s recipe says 20 minutes, but I probably did 20 and then broiled it on low for 5 to get the top nice and toasted.


All plated up and ready to eat!