Slow and Steady Helps You Maintain Wt Loss for Good!


By: Nikki Nies

Wow! I can’t believe it’s already December! Part of me wonders where the time has gone, while the other part of wonders when it’ll be July 2017. Why, July 2017 you ask? I’m hoping to meet my weight goal by July 2017. You see, if you’ve been following my previous posts, you might have come across my candid sharing of my current weight struggles.

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Original Image by Bjorn Soderqvist via Flickr

By: Nikki Nies

Wow! I can’t believe it’s already December! Part of me wonders where the time has gone, while the other part of wonders when it’ll be July 2017. Why, July 2017 you ask? I’m hoping to meet my weight goal by July 2017. You see, if you’ve been following my previous posts, you might have come across my candid sharing of my current weight struggles.

Between February 2016 and July 2016, I gained an obvious 20#. It was so obvious, a gal I barely knew made a comment that I must be ‘eating well.’ While it’s one of the most honest, true statements, it’s seared in my memory and was part of catalyst in recognizing I couldn’t stay at my current weight. For those taking notes, never tell someone they look like they’re ‘eating well’, it will never be received well.

While we just wrapped up Thanksgiving, it’s always a great season to share gratitude. I’m grateful my struggle with my weight was only 20#, when I know others have and continue to struggle with maintaining triple digit weight losses. When I started using MyFitnessPal in July 2016, I was at heaviest, 150#. Since one shouldn’t be losing more than 1-2# per week, I estimated I’d be where I wanted to be by December 2016, which would be about 20 weeks /20# weight loss. A 20# weight loss would make me back to my original/desired weight and hopefully allow me to maintain this weight loss instead of going on an unhealthy fast/detox.

It’s felt like two steps forward, one step back. I’m trying my best not to obsess over numbers, but not weighing myself for months is one of the ways I found myself 20# over my desired weight. I need to give myself grace and recognize a healthy weight loss is trial and error. My new As you can see, weight has been up and down. Earlier this week I was 133.8#,which was my lightest in months, but yesterday I weighed myself and I was 134.6#. I won’t ‘punish’ myself for that 0.8# weight gain, but I need to recognize where I am on my weight loss journey. I’m recognizing, when I see the number on the scale going down, I don’t need to ‘reward’ myself with desserts or think ‘I can afford to eat this cake’ since I’m down. I’m learning to reward myself in nonfood ways and to look at the big picture. Will that entire cookie really satisfy me? The saying ‘A minute on your lips, forever on your hips’ rings so true! You only need a couple bites to obtain that euphoric feeling.

At Thanksgiving, I tried 3 different desserts. Key word is ‘tried’ I had a bite of each and it satiated me! I didn’t feel deprived or that I was missing out.

As we are all working on our weight loss journeys, we need to remember why we started. Not throwing in the towel when we overeat at one meal, not becoming discouraged when the weight on the scale doesn’t reflect how hard we’ve been working and remember we want to maintain the weight loss, not have a dramatic weight loss that’ll only come back in a matter of months.

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My MyFitnessPal Weight Progress

I’m still 6# away from my initial weight. While I don’t want to get fixated on the number, I want to maintain my trajectory. I’m happier cause my clothes are fitting like they should/used to and I’m losing weight the right way! This upcoming Sunday, I’m taking my first salsa class. These last few months, I’ve gotten into a better rhythm of exercise, taking advantage of free exercises at Klyde Warren Park, walking on my lunch break and using the stairs more than ever instead of the elevator.

Why did I say I can’t wait until July 2017? Again, hope to be at my healthier, happier self! Please share where you are on your weight journey? Don’t let the numbers on the scale define you, but embrace where you are, set tangible goals for where you want to be and how to get there. Share with us @WeDishNutrition on victories, setbacks or inquiries you have!

Between February 2016 and July 2016, I gained an obvious 20#. It was so obvious, a gal I barely knew made a comment that I must be ‘eating well.’ While it’s one of the most honest, true statements, it’s seared in my memory and was part of catalyst in recognizing I couldn’t stay at my current weight. For those taking notes, never tell someone they look like they’re ‘eating well’, it will never be received well.

While we just wrapped up Thanksgiving, it’s always a great season to share gratitude. I’m grateful my struggle with my weight was only 20#, when I know others have and continue to struggle with maintaining triple digit weight losses. When I started using MyFitnessPal in July 2016, I was at heaviest, 150#. Since one shouldn’t be losing more than 1-2# per week, I estimated I’d be where I wanted to be by December 2016, which would be about 20 weeks /20# weight loss. A 20# weight loss would make me back to my original/desired weight and hopefully allow me to maintain this weight loss instead of going on an unhealthy fast/detox.

It’s felt like two steps forward, one step back. I’m trying my best not to obsess over numbers, but not weighing myself for months is one of the ways I found myself 20# over my desired weight. I need to give myself grace and recognize a healthy weight loss is trial and error. My new As you can see, weight has been up and down. Earlier this week I was 133.8#,which was my lightest in months, but yesterday I weighed myself and I was 134.6#. I won’t ‘punish’ myself for that 0.8# weight gain, but I need to recognize where I am on my weight loss journey. I’m recognizing, when I see the number on the scale going down, I don’t need to ‘reward’ myself with desserts or think ‘I can afford to eat this cake’ since I’m down. I’m learning to reward myself in nonfood ways and to look at the big picture. Will that entire cookie really satisfy me? The saying ‘A minute on your lips, forever on your hips’ rings so true! You only need a couple bites to obtain that euphoric feeling.

At Thanksgiving, I tried 3 different desserts. Key word is ‘tried’ I had a bite of each and it satiated me! I didn’t feel deprived or that I was missing out.

As we are all working on our weight loss journeys, we need to remember why we started. Not throwing in the towel when we overeat at one meal, not becoming discouraged when the weight on the scale doesn’t reflect how hard we’ve been working and remember we want to maintain the weight loss, not have a dramatic weight loss that’ll only come back in a matter of months.

I’m still 6# away from my initial weight. While I don’t want to get fixated on the number, I want to maintain my trajectory. I’m happier cause my clothes are fitting like they should/used to and I’m losing weight the right way! This upcoming Sunday, I’m taking my first salsa class. These last few months, I’ve gotten into a better rhythm of exercise, taking advantage of free exercises at Klyde Warren Park, walking on my lunch break and using the stairs more than ever instead of the elevator.

Why did I say I can’t wait until July 2017? Again, hope to be at my healthier, happier self! Please share where you are on your weight journey? Don’t let the numbers on the scale define you, but embrace where you are, set tangible goals for where you want to be and how to get there. Share with us @WeDishNutrition on victories, setbacks or inquiries you have!

Yes, I’m Late to the Game of Overnight Oats, But I Still Made It!


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Original Image by Meal Makeover Moms via Flickr

By: Nikki Nies

I’ve always shied away from eating cereal, oatmeal, pancakes, waffles and scones for breakfast as I’ve always been hungry within 15 minutes of consumption. It’s always been a struggle since these are ubiquitous, yummy breakfast options. Thankfully, I’ve found a way to add oats to my breakfast routine! The best part about overnight oats? Making them the night before means no changes to my morning routine and with a plethora of toppings and additions, I’m not afraid of getting bored!

Initially, I’ve started out with a simple, classic version of overnight oats and I haven’t deviated from that formula since it works so well!  However, as I’ve said, overnight oats can AND should be customized to your dietary needs and preferences. As always, take advantage of local, seasonal produce to ensure variety and optimal freshness.

  • Make it vegan: use plant-based milk, yogurt, and maple syrup for sweetener
  • Make it sugar-free: drop sweetener and add 1/2 mashed ripe banana
  • Make it gluten-free: use gluten-free oats

Since I’m late to the game, what’re your favorite way to make overnight oats? What made you get on the band wagon when you did? What part of this great phenomenon am I missing? Please share @WeDishNutrition!

Sources: http://wholefully.com/2016/03/07/8-classic-overnight-oats-recipes-you-should-try/

Oh, Show Me Your Ways Mortar & Pestle!


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Original Image by gorgeoux via Flickr 
By: Nikki Nies
While a mortar and pestle has been around since ancient time to prep ingredients into paste or powder, its use isn’t as ubiquitous as it used to be. The bowl-mortar is often times found in hard wood, bamboo, iron, steel, brass, basalt, ceramic or stone form while the pestle is the club shaped object that’s used for crushing and grinding. The word mortar is Latin for ‘receptacle for pounding’ while pestle derives from the Latin word, pestillum which means ‘pounder.’
My initial thoughts on using a mortar and pestle are to grind own spices. I’ve used it to make my own Italian seasoning! However, I know I can broaden my horizons and use it for pastes, marinades, curries, pesto, gazpacho and guacamole like many others do. Native Americans have used the bedrock mortar to even grind acorns and nuts and the Japanese use wooden mallets with their mortars to make mochi. Due to their historical appearance in preparing medicines, it’s frequently associated with the pharmaceutical and masonry professions.
Due to the quick use of motorized grinders, mortar and pestles have phased out of mainstream society, however, developing countries still use to husk and dehull grain.
If you’re purchasing your first mortar and pestle, it may be helpful to orient yourself to how to use it. First up, make sure to never use detergent. All you need to do is rinse with plain water without detergent and let it air dry. Additionally, it’s important to season first to eliminate possibility of grit in food.
How to season:
  1. Place a handful of uncooked rice in mortar and grind until pulverized. Discard and then repeat until rice is white instead of gray or ash colored.
  2. Add 4 peeled cloves of garlic, 1 teaspoon cumin and 1 teaspoon [kosher] salt and 1 teaspoon pepper. Grind evenly and then discard mixture. Rinse mortar and pestle with clear water and air dry prior to storing or using.
Don’t replace a hands on, flavor inducing experience with grinders, blenders and/or food processors. Next time you’re whipping up a grand meal, share @WeDishNutrition how you’re using your mortar and pestle.

 

No Need to Wait for New Year’s for Resolution, Make Vision Board Now!


By: Nikki Nies

Vision boards aren’t just for obtaining career objectives, but any and all personal goals too! After hearing a sermon where I was challenged to pray bold, big prayers and to dream big, I translated that into creating a vision board. Not only does this board have things I want (e.g. a tiny house), but feelings I want to always seek (e.g. cozy, warm cuddling feelings). By having my vision board on the opposite wall of my bed, I wake up to the pictures, quotes and inspiration images that I’ve pasted on there and ready to conquer the day!

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Original Image by Colleen Gavin via Flickr

Vision boards aren’t just for obtaining career objectives, but any and all personal goals too! After hearing a sermon where I was challenged to pray bold, big prayers and to dream big, I translated that into creating a vision board. Not only does this board have things I want (e.g. a tiny house), but feelings I want to always seek (e.g. cozy, warm cuddling feelings). By having my vision board on the opposite wall of my bed, I wake up to the pictures, quotes and inspiration images that I’ve pasted on there and ready to conquer the day!

By having a designated area of what you want to feel in life–whether it be where you want to be career wise, financially, spiritually, relationship wise, physically, emotionally and/or what your dream house is, it can be the step you need to make your dreams a reality.  Furthermore, think about what your goals are in all aspects of your life.

What’re the rules for making one? The great aspect, there aren’t any! A vision board is catered to your likes, desires and wants, but again, to be most effective, it should reflect what you want to feel in life. Material things are nice, I have pictures of tiny house on mine, but they’re also fleeting.

How does a vision board help, you ask?

  • Keep dreams, hopes and aspirations front and center with visualization of where you want to be. According to Psychology Today, many athletes have used vision boards for decades regarding desired performance.  Having visualizations all in one place can also aid in seeing the big picture and how certain goals are interrelated 
  • Keeping a reminder of inspirational and/or encouragement (e.g. notecards from loved ones) from the past in one place can be the ‘push’ you need  
  • Helps think outside of the box and challenge you to admit and discover what you REALLY want
  • Better attract future opportunities your way
  • Can be made anytime! No need to wait for New Year’s Resolution, which often times are broken in a matter of weeks! Add visions at any time too!
  • May help in overcoming obstacles to success as you may be able to see how to get from point A to B better and help establish healthier habits
  • It’s empowering by putting you in the driver’s seat of your life! Giving you back control you may have felt you relinquished previously to supervisors, other family and/or colleagues

What are must haves for your vision board? Share with us @WeDishNutrition if you’ve effectively used a vision board, what have you seen turn into a reality? 

http://www.huffingtonpost.com/elizabeth-rider/the-scientific-reason-why_b_6392274.html

https://www.counseling.org/news/blog/aca-blog/2012/06/13/why-vision-boards-work

Challenge Yourself To Own Version of Elon Musk Challenge


By: Nikki Nies

This last year has a been a lot of self reflection and realization. I’m embracing more of who I am and am proud of the ideals I have formed. While we’re all works in progress, I’m grateful for the life experiences I’ve had and how I’ve learned how little I need to survive. I’m sure I’ve shared, but my time in grad school and my dietetic internship while grueling, was a turning point in my life. Not only did I become more comfortable in the kitchen due to the inability to eat out as much, but I became more eager and willing to have people over, fine tuning my hospitality skills and learning how to cater to food preferences and restrictions.

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Original Image by Ashley via Flickr

Since I was restricted to eating at home and being creative to a small budget, that was my version of Elon Musk challenge. If you haven’t heard of this challenge, I hope you take a few minutes to learn how this 17 year old man lived off $1/day for a month to see if he had what it takes to become an entrepreneur. It’s certainly not the most exciting challenge to take on, but it’s an eye opener and helps you realize how little you really need in life and how much excess we have. Yes, I don’t know your social status or income level, but it’s a humbling experience to see how well you really are and how when funds are tight, you can make it stretch and work.

Now working at Christian Care Center, I’m grateful to not have to be so cognizant of every penny, but I didn’t want to lose that sense of minimalism or gratitude that was ingrained in me during school. I often times partake in the Pantry Challeng, testing how I can repurpose different foods, stocking up on ugly fruits and vegetables and how I can take advantage of Aldi’s remarkable deals.

If you’re up for the challenge, the Elon Musk challenge will require some planning, but I hope you try it, even for a week! Yes, Elon’s challenge stemmed from his curiousity if he could financially make it as an entrepreneur, but no matter what your reasoning is, it’s a great challenge to better understand your mindset and where your values and priorities are. Perhaps, you’ll realize how much you eat out and want to revert back to more homemade meals or recognizing how much food and money you truly throw out!

Please share with us how you plan to incorporate any or all of this challenge into your life @WeDishNutrition! I am grateful for the opportunity to learn from all of you!

Sources: http://www.businessinsider.com/elon-musk-challenge-food-budget-2016-2

http://www.businessinsider.com/elon-musk-2-dollars-day-food-challenge-2016-1

http://www.therichdaily.com/4-challenges-fuelled-elon-musks-success/

How Billionaire Elon Musk Once Lived on $1 a Day