Healthy Byte: Day 970

“Complete abstinence

is easier than

perfect moderation.”

~ Saint Augustine

Day 970 Fried Rice

Of course St. Augustine was referring to abstinence from something else entirely but its actually very applicable to my maintenance success. I am a huge advocate for moderation and I am as loyal to living the 90/10 Rule as a dog to a master holding to a piece of juicy bacon. But I think like many things in life there are no absolutes. 

The 90/10 Rule affords me the emotional and mental permission to indulge guilt free. And I have long touted to be a firm believer not to banish any food group(s) or specific food into permanent exile and to a certain extent, that remains my motto. However like superman, I do have my personal kryptonite. There is one item that I have completely, ruthlessly, and utterly unapologetic in eradicating it from my diet entirely … my frenemy … rice.

Rice to me was like the one ring to Gollum. I loved it and I hated it. I loved it because it was a meal staple for as long as I can remember. I hated it because I lacked the ability not to commit gluttony when it comes to it. A meal didn’t feel like a meal without it. It was rice with breakfast, rice with lunch, rice for dinner, rice, rice, rice!

For me, rice is very much unlike other foods which can be easily satisfied with a small sampling or a substitution. For example, if I wanted cheesecake I’d be perfectly content with having one slice from Barnes & Noble Cafe instead of an entire cake from Cheesecake Factory. Or if I was hankering for chips, I can easily be fulfilled with an individual bag stocked near the checkout rather than the family size bag from the chip section of the grocery store.

But rice … no. It lured me to lose my faculties and carelessly toss care into the winds. If there was a tub of fried rice I can probably inhale half a tub in one sitting & return to finish the rest in about 15-20 minutes. It’s was one facet of my food source that I truly felt was beyond my control. So because of this lack of inability of self restraint, I resorted to utterly eliminate it from my food repertoire multiply by infinity. It took me approximately 18 months to slowly transition away from my ‘feeling’ of a proper meal by incrementally reduce my rice consumption. From absolutely zero accountability of portions size down to ½ cup before switching over to quinoa and bidding farewell to the lovely little morsel of rice. I donated any unused rice to local food bank and even donated my rice cooker … but please don’t tell my mother. 😉

It has been almost two years since I have had any rice. And I know that may sound like a horrifying sacrifice but to be quite honest, I don’t even miss it now. I don’t miss it because I avoid it like the plague. Prolonged avoidance makes me forget more and more what the allure was. Since I no longer remember the allure, I lose my taste or craving for it. And since I’ve lost my taste or craving for it, I no longer eat it. Sound familiar? (chicken and the egg phenomena)

So now I can walk into Panda Express and stand right in front of the shiny giant cask of fried rice and not pathetically salivate at the site of it. I can order a double serving of the vegetables in lieu of without a second thought. My complete abstinence of rice has allowed me to be truly free.

So I encourage everyone to reflect and identify any possible personal kryptonite(s) which may be throwing a monkey wrench in their long term maintenance. Then I would doubly encourage to consider a complete abstinence rather than the uphill struggle striving for perfect moderation. It’s not defeat or a lack of will power; it’s the wisdom to know & to chose a different path.

ADDITIONAL INSIGHTS

Different Set of Skills Required for Maintenance

“It seems somewhat similar to love and marriage. What gets you to the altar is likely to be quite different than what keeps you married in the long-term. [And] not recognizing this transition and adapting with different practices will also get you in trouble.”

TIP OF THE WEEK

Chesse. Who doesn’t love gooey dooey melty cheese? And cheese is one of those items which can quickly add up in calories with very little effort … at least for me. In my search for a cheese dupe, I’ve come across an ingenious version of my favorite – provolone cheese. Sargento was actually the first to produce an ‘Ultra Thin’ line. It’s ingenious because it melts the same, gives comparable cheesey satisfaction but at a fraction of the calories & fat. By swapping out the cheese to my daily work lunch sandwich, I save 33 calories per sandwich, 165 calories a week. 9,240 calories a year. And again, small daily changes adds up quite nicely in the long run.

2015 9-1

Per 1 Slice Regular Slice Provolone Cheese Thin Slice

Provolone Cheese

(Store Brand) Thin Slice

Provolone Cheese

Difference per Sandwich
Calories 70 40 37 33
Total Calories from Fat 45 27 27 18
Total Fat 5 3 2.7 2.3
Saturated Fat 3 1.7 2 1 to 1.3

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Healthy Byte: Forty Pounds to Freedom (Cliff Notes Version)

WAY BACK WHEN:

EPSON MFP image

2000

This was my stats for about 3 years after the birth of my second child. In my mind, this was what moms are suppose to look like, be like. There were no time for anything else but to live & eat this way.

156 lbs BMI: 32.6 [Obesity = BMI of 30 or greater]

Your BMR is: 1319 Calories/Day

Your TDEE is: 1517 Calories/Day

Eating Habits: (actual consumption 3000+)

White or fried rice every day – twice a day (lu & dinner); Pizza & Pasta 2-3 days a week; Chips, Chip & Dip for snack 5 days out of the week; Fast Food: Burgers, Nachos, Burritos, Subs – White bread; High sugary drinks – Starbucks 5-6 times a week – Sometimes twice a day Drink of choice: White Chocolate Mocha – Grande (16 oz), Whole Milk w/Whip Cream (500 calories each), Soda, Lemonade  made w/4 CUPS of sugar in every batch = 3,092 calories per pitcher) 2-3 (8oz) cups everyday is about 386.5 calories each; Lots of fried foods; Beef almost exclusively; Food generally was drowned in gravy or some sort of sauce or condiment ie. ketchup; no veggies; no fruits, no water)

Ate Out: 3-4 times a week

Meal Frequency: Lunch & Dinner only (85% Refined Carbs 5% High Fat Protein 10%Sugar/Fat)

Habit: Ate until I couldn’t move >50% of the time

Activity Level: Zero consistent exercise or physical activity – tried to walk once a or twice a week pushing the kiddos in a stroller in the park … usually last 2-3 weeks then ‘life’ got in the way.

THEN:

EPSON MFP image

2004

My ‘baby weight’ for about the next 12 years after the birth of my second child. LOL I had tried a series of yo-yo quick fixes to losing weight. Anything from popping diet pills to joining the weight loss group at the gym. Nothing stuck because I wanted immediate results but didn’t want to be bothered with the nitty gritty details like nutrition or consistency or patience – working full time & mother of two, who had time for THAT?! In my mind, this was the price of being a working mother and I had all but made peace with it.

133 lbs BMI: 27.8 [Overweight = 25–29.9]

Your BMR is: 1154 Calories/Day

Your TDEE is: 1327 Calories/Day

Eating Habits: (actual consumption 2000+)

White rice every day for dinner only; Pizza & Pasta 2 days a week; Fast Food: ‘healthier options’ tacos, Burrito bowls, Subs wheat bread; Pork & breaded fish fillets; Limited condiments to ketchup (tomato based = veggie = healthy); snacked every night (ice cream, chocolate) after dinner because I was overall eating ‘healthier’; no veggies; no fruits, some water)

Ate Out: 2-3 times a week

Meal Frequency: Lunch sometimes & HUGE Dinner always (65% Refined Carbs 20% High Fat Protein 15% Sugar/Fat)

Habit: Ate until I was stuffed >50% of the time

Activity Level: No regular exercise or physical activity other than taking kiddos to the park & pushing them on swings about once a week.

NOW:

2015 8-11 Now

2015

I had surrendered completely to being overweight. After all I wasn’t obese – I can fit into rides at the amusement park. I can play with the kids without being out of breath. I was the average mom size. Even though I couldn’t bare to look at myself in the mirror for any length of time, avoided the camera like the plague, and dreaded clothes shopping, I ate mostly whatever I wanted with total disregard to portion size. It was my miserable-happiness. All was copacetic until I got a new job.

The new employer incentivized employees to get their annual physicals by reducing employee monthly health insurance contribution – for a family of four that was a hefty discount so off I went! My first annual physical since leaving the Army some 14 yrs prior. And boy did I get the shock of my life! My LDL was 115 (should be under 100) and my blood glucose was 101 (70-99 is norm). I was technically pre-diabetic. What a horrifying thought. Having been through training to sell diabetic medication, I saw first hand the complications of type 2 diabetes can do. Amputation, blindness, kidney, nerve, the list goes on and that scared me so bad that I downloaded MFP the very same day of the results and was bound & determined that I was going to give 110% effort in preventing the preventable. My goal was to get healthy!

95 lbs BMI: 19.9 [Normal weight = 18.5–24.9]

Your BMR is: 967 Calories/Day

Your TDEE is: 1498 Calories/Day

Eating Habits: (actual consumption 1100 – 1400)

Pizza no more than once a week; Chicken, Pork, & salmon – nothing breaded; Condiments: Fat free ranch, Fat free miracle whip, House Italian with lots of spices like cayenne pepper, paprika, chilli powder, & garlic for bold flavors; After dinner snack: if I’m hankering for a snack I opt for a toasted whole wheat english muffin w/ PB&J; Veggies with lunch & dinner; Whole Wheat everything; Fruits with breakfast & lunch; Green tea (w/fat free milk & sugar) & water only – No more than 10 calories a day from what I drink is my personal rule) Once or twice a year I have a Short (8 oz) White Chocolate Mocha Skinny (nonfat milk), No whipped cream. 175 calories and because it is a treat I really enjoy savoring it.

Eat Out: 1-2 times a month

Meal Frequency: Small Brkfst (just not a breakfast person), Solid Lunch, Good Size Dinner (75% veggies 24% Lean Protein 1% Condiments)

Habit: Eat until I am no longer hungry >90% of the time

Activity Level: Exercise 6 Days a Week: 30 minutes Cardio & 15-20 minutes Strength Trng

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