Before & After with Andrea from Worley House

Andrea of Worley House is sharing her weight loss success story with us today.  I'm super proud of this girl.  She lost 68 pounds by eating healthy and working out AT HOME.  If you have weight to lose, take heart, Andrea saw big improvements in just three months!  She's got two kids (one my son's age) and a younger one as well.  Please leave Andrea a comment on this post so that she knows she has inspired you.  It's brave of her to share her story!  Also, check out her blog- I think you'll like it! 

Hi Honey We're Healthy Readers! My name is Andrea Worley, I blog over at my little slice of the Internet called Worley House! I'm so honored that Megan asked me to share a bit of my story here, on a topic I never thought I'd ever share about; weight loss and becoming healthy. 

I had my second baby in December 2012, my pregnancy with #2 was much harder on my body, I gained about the same amount of weight that I did with my first but I was already over weight and not very healthy when I got pregnant the second time around. So I think that those things combined with a difficult pregnancy added to my discomfort. 

On delivery day I weighed in at 190 pounds. I knew that some of that weight was baby, excess water and fluids. Couple weeks after having my second baby I weighed myself, 168 pounds on my 5'2'' frame. At that point I knew that I needed to change a lot of habits if I wanted to lose the weight and become healthy. 

I started working out and changing what I was eating. I don't have a gym membership, I'm just a woman and a mother using what she has to make her life healthier and better. I dusted off my DVD of Jillian Michael's 30 Day Shred and used it daily. Well past the 30 days. It was 20 minutes, but certainly not easy for me. It was a great starting point, and I knew I needed to make time for myself if I was going to reach my goals.

I set small goals for myself when I first started losing weight. I also started tracking everything I ate through My Fitness Pal. This was a good visual for me to see the calories I was consuming. To learn portion control and because I was still breast feeding as well I needed to make sure I was eating enough calories to still produce and not reduce my supply. 

After three months of eating well and daily exercise.

After three months of eating well and daily exercise I started to see some major results. It gave me to motivation to keep going and set new goals. My healthy lifestyle change has spilled over into every area of my life and to my family. 

I started drinking tons and tons of water. I believe water intake is huge for weight loss and flushing out your system. I omitted all dairy from my diet as well, started cutting out sweets and sugary drinks. I also eat five small meals a day. My diet is mostly clean, and when I say that I mean I am human. I have a cookie sometimes. I strive for consistency in this- not perfection. 

Once I started making changes to my eating habits and working out I noticed right away that I was sleeping better and easier at night. The headaches that I was getting often were gone, and over all I had a better outlook on life and on myself. 

I also believe that my lifestyle change also helped get me out of my post baby funk. My whole outlook changed. 

The picture on the left is my "before" picture taken in May 2013, and the one on the right was taken at the end of October 2013. I'm down 68 pounds now and have reached the goal weight that I wanted to be at.

I believe in always setting new goals for yourself, stretching yourself and making your body work for you and not against you. I still work out daily, I do videos from the comfort of my own home and have now added running into my workouts. I've learned that food is fuel for your body. It's not supposed to make you feel good about yourself, or make you happy. The purpose of food is to nourish our bodies and allow it to do what God created it to do. I really believe you have to change your outlook on food as well.

Almost a year into my fitness journey, I've met some of my original goals. It's time to make new ones and always continue to thrive in living a healthy life. I'm looking forward to running my first 5K ever this March. Don't give up if you don't see results immediately, change takes time. Your body didn't get where it's at over night, so give yourself time to makes the right and healthy changes.

If you're wanting to make a change I encourage you to just start, there's never going to be a "perfect day" to start or a perfect month. Once you start you will never regret it. Once you start to see your body change you won't regret it either. It's easier to not work out, I believed this for far to long but once I started making changes in my habits it gave me a new outlook as well. And, I won't lie it feels pretty great to have nothing that fits and your pants be a little looser than before. It's a great perk!

Thanks Megan for letting me share today! If you're looking for more tips, encouragement and motivation visit me over on my blog, find me on Facebook ,  Twitter or Instagram @worleyhouse.

Lean Body Meal Plan

Despite my valiant efforts to finish 2013 healthy and strong, I find myself here in February a good 5 pounds heavier than I'd like to be.  Five extra pounds on a barely 5'1 woman makes a difference.  I notice it most in that my pants are too tight, even my next-size-up jeans.  I spent last weekend in Las Vegas and I'm sure that didn't help things.  So, I'm back at it determined to shape up this month.  It's my birthday  month too, so that's a perfect time to hit it hard!

I figured I need to get back to basics with my meals and I'm doing a typical lean body meal plan, which consists of eating 5-6 small meals every 3 hours, with 20-30 grams of protein per meal.  The Jamie Eason Live Fit training program recommends the following:

(via Jamie Eason Live Fit Trainer/Bodybuilding.com)

* * * * * * * * 

I started Sunday and for this week, my meals look like this: 

7:00 a.m.  1/2 cup OATMEAL with raisins, sliced almonds, cinnamon and milk.  Coffee and creamer (gotta have it)

10:00 a.m.  Protein shake 

12:00 p.m.  TEX MEX with fresh pico de gallo (but I'm using chicken this time)

3:00 p.m.  Celery or apple or rice cake with peanut putter

5:00 - 6:00 p.m.  TURKEY CHILI

8:00 p.m.  Greek yogurt or egg white omelet 

That's it.  All day every day for a week.  I'll have a "cheat meal" on Friday and probably Saturday too.  Then, back to it the next week and all of February, just switching up the meals with different lean proteins and veggies.  I eat every several hours anyway, so that's not difficult for me.  I have also seen really good results when I've stuck to this kind of eating, so I'm excited to get going again! 

I find it's actually easier (time wise) to follow this plan because I just do one grocery trip on Sunday and make a big batch of chili and Tex Mex and portion it out for the week.  I'm not staring into the fridge wondering what to make each night.  Plus, once the meals are cooked on Sunday, it's just popping them into the microwave to heat up.  Super easy.  People always ask, "But what do you feed your family?"  My husband wants to lose weight too, so he's on board.  If he wants more variety, he'll eat out for lunch.  My son still mainly eats grilled cheese and a side of something like yogurt or an apple for dinner.  

For my workouts, I'm pulling some of the Jamie Eason Live Fit Training workouts being sure to work each body part every week and adding 20 minutes of cardio at the end of the workouts.  Right now, I've been doing my cardio on the stairmaster, alternating the speed to keep it intense.

If you have any questions, let me know in the comments and I'll answer them there.  Have a great week!

10 Resolutions for a Healthy New Year

Hi friends! How were your holidays?  Very good here.  I did a recap of our Christmas day celebration on Honey We're Home if you want to take a peek.  Healthwise, I'm proud to say that I stuck to a good workout routine that definitely helped me not feel too bad about enjoying all the extra food I ate in the last couple of weeks.  I am ready to kick off the new year strong and was thinking about things we can do daily to change our health for the better today.

I'm not talking about general goals like, "lose weight", I'm talking specific actions that you can incorporate into your daily routine that hopefully become a habit and add up to some pretty big changes at the end of 2014.  

1. Control Portion Sizes  Sometimes we eat too much just because the sizes served to us in restaurants are so big that we forget what a realistic portion size looks like.   Drink sizes are huge, refrigerators are huge.  Have you looked at a fridge from the 50s and laughed at how tiny it compares to today's varieties?  Instead of eating straight from a bag or box (because it's hard to tell how much you're consuming), portion out your snacks into baggies or small tupperware.  Use smaller plates and understand that most portion sizes are about the size of your fist. 

2.  Don't Go Hungry  If you wait until you're starving to eat, chances are your food choices will be poor and you will overeat.  By balancing your meals and snacks evenly throughout the day, you are more likely to eat better and stay fuller longer.  Bring healthy snacks to work or keep them in your purse.  Things like nuts and apples don't need to be refrigerated, but if you have access to a fridge, you can bring cold snacks like cheese or Greek yogurt.

3.  Quit Smoking  Period.  We all know by now it's terrible for our health.  I've never smoked so I cannot say I understand the addiction or how hard it is to quit.  I do know that your family members probably wish you would quit because they want you alive and healthy for a long time.  I tell this to my parents all the time.  I have several friends who quit using acupuncture and/or hypnosis.  

4.  Get More Sleep  Stress and lack of sleep are so hard on a body physically.  Do what you can to wind down at night, so you can get the rest you need.  Getting off the computer, cell phone and turning down the lights can help get you ready for bed.  Sometimes I'll just get in bed before I'm ready to go to sleep, intending to read, then quickly fall asleep not realizing how tired I actually am.  

5.  Eat Breakfast My quick go-to breakfasts are oatmeal, toast with peanut butter, or Greek yogurt with granola.  My friend makes a protein smoothie for breakfast.  Whatever it is, it's good to get your metabolism going and start your day with calories and energy. 

6.  Eat More Veggies  Incorporating vegetables into our diet is important because they contain essential vitamins and minerals that offer protection against many diseases like cancer, heart disease, stroke and diabetes.  Try switching out one meal a week for a salad loaded with veggies or add a vegetable to one of your daily meals.  I like to snack on a handful of mini carrots or celery and peanut butter.  Baked Kale chips are awesome.  Edamame is delicious.  A veggie omelet is a good way to incorporate more vegetables and you can always toss some spinach into a smoothie. 

via Catapult Fitness

7.  Slash Sodium The recommended limit of sodium is a teaspoon (or 6 grams) daily. Besides contributing to water retention (i.e. bloating), sodium can raise blood pressure. Processed foods contain the most, so make sure to read labels. Lower sodium diets are linked to decreased risk of heart disease, but are also associated with lower hypertension and weight management.  via Reader's Digest

8.  Cut Out Soft Drinks  Soda, soft drinks, pop (whatever you call it) has no nutritional value and can pack on the pounds.  Giving up these drinks (without doing anything else) can reap great rewards in terms of weight loss.  I read at FitDay that estimates show that two cans of soda per day adds approximately 24 to 35 pounds of fat per year, depending on body size, age, habits, etc.. Some people (weighing in at 140 pounds) have reported that by giving up two cans of soda per day, without exercise, they lost 20 pounds in six months.  

9.  Drink More Water We talked about drinking water recently and how much is enough.    Ladies Home Journal found the benefits are: 1) younger looking skin and better complexion by staying hydrated; 2) helps lose weight by keeping you feeling satiated; and 3) boosts mood and brain power.  

10.  Get Active Even 10 to 30 physical activity has positive benefits like weight loss, improved mood and energy,  and better sleep.  The easiest way I've found to to incorporate exercise is by walking more.  It costs nothing and you can do it anywhere.  I park far away from the door at stores and take the stairs when possible.  If your weather permits right now, just open the door and walk around the block a few times.  Once you start this habit, it will feel so good that you'll crave more.  Even if it's difficult at first, the payoff is worth it and it gets easier!  

Here's to a HEALTHY and FIT 2014!

Are You Drinking Enough Water?

One thing I noticed after the Thanksgiving break was that I was drinking less water because I wasn't working out and I got out of the habit of keeping my water cup full at home.  I felt like my skin was looking dull and icky, so this week, I got back on my normal water routine.  

It helps so much to have a large bottle or cup that you like to drink from near you so you remember to drink water throughout the day.  I like the insulated cups the best so they don't sweat and create a puddle on your furniture.  The one pictured on my desk is from Wal-Mart and holds 20 oz. of water.  I drink about 3 of these a day, so about 60 oz. of water.  

It used to be recommended that people drink 8, 8 ounce glasses of water a day = total 64 ounces.  But now, the Institute of Medicine sets general guidelines for total water intake and recommends that women consume a total of 91 ounces (that’s about 2.7 liters) per day – from all food and beverages combined. But, depending on your diet, about 25% of the water you consume comes from your food.  

I've read that most healthy people get enough water in the food and liquid they take in on a regular basis, but you can gague whether you're getting enough water by if you feel thirsty or your urine is dark.  

I feel better when I'm drinking water throughout the day and definitely notice a difference in my skin.  

I really like these 24-Ounce Insulated Cups.  They come in a variety of colors too for a great price.  I always prefer a lid (just in case of spills) and straw.

How much water do you drink per day?  Do you use a special cup too?  

Healthy Beef Burritos

I've often talked about one of my go-to healthy meals, Tex Mex to go, and sometimes I mix it up and make it into a healthy beef burrito.  It's super easy and delicious!

I like to make a big batch, so I start with 2 packages of Laura's lean ground round or sirloin (4% fat).  Lean beef still has plenty of flavor, try it if you typically go with something fattier.  I'd be surprised if your family even notices the difference.

Then, I add two packages of low sodium taco seasoning and mix with 1.5 cups of water and bring it to a simmer until the meat has absorbed all the seasoning.  Meanwhile, I heat up a large can of low-fat refried beans.  

For me, the key to a delicious burrito is fresh pico de gallo (salsa), which is very easy to assemble.  I make it the same way I make guacamole, just without the avocados.   Just dice up tomato, white onion, jalapeno (deseeded for milder flavor) and cilantro and toss it all together with a squeeze of lime.

When the beans are heated through and the meat is ready, I assemble my burrito on a whole wheat tortilla (that I warmed up on the stove or in the microwave) and add low-fat cheese and sour cream- just a touch. 

Let me know if you try it and how you like it. 

Healthy Hair

About a year and a half ago, I accidentally (and stupidly) fried my hair in an effort to save money and do an at-home Keratin treatment.  The Keratin treatment was supposed to turn my naturally-a-little-frizzy hair into smooth, shiny locks.  The box clearly stated NOT to use it on bleached hair (which I have), but I thought it would be okay.  Wrong!  After you put the treatment on your hair, you are supposed to comb it through very straight.  As I started combing my hair, it starting coming out in big chunks.  I quickly washed the product out of my hair, but the damage was done.  It continued to break for months after that, I had to chop it, and I've been working on growing it back out, healthy, ever since.

Of course, it looked nice chopped when it was just styled from my awesome hairdresser.  But, I have a major cowlick and could never get it to stay side swept like that.  I really don't mind the shorter length, I  just want it to be healthy!

Now, I try to wash it every other day (I can't go more than that with workouts) and only dry it with a hairdryer or use a curling iron on the first day, trying to let it air-dry as much as possible.  Then I might put it up in a top knot the next day.   

I use Kerastase oil (just on the "pony tail" so it doesn't get weighed down) and I think it's been working miracles.  It's the green one for damaged hair.  I was surprised to see that Amazon sells it- I used to have to wait until I had a hair appointment at the salon.   

I only use it a couple times a week and a tiny bit goes a long way. It makes your hair really sleek and shiny, taking out the frizz too.  It also smells divine.  I love the Kerastase shampoo and conditioner too, but it's expensive so I don't always buy it. 

I wanted to ask y'all about Biotin supplements.  I read that Biotin is often recommended for strengthening hair and nails, though scientific data supporting this outcome are weak. Nevertheless, biotin is found in many cosmetics and health products for the hair and skin.  I found this brand on Amazon and it had a lot of great reviews, but I was wondering what you think or if you've tried it.  

Let me know!

Protein IQ

How was your Thanksgiving?  I was home the whole week with my son and we also had house guests, so I didn't get in any exercise.  My body is craving a good workout, so this week it's back at it!  I can hardly believe we're in December already and it's just 3 weeks until Christmas!  Let's make these 3 weeks count so we can finish the year strong.  And so we don't add on additional weight that we have to work to lose in the new year.  You with me? 

If you can't make it to the gym and/or just don't have time to workout, you can still accomplish so much by watching what you eat.  I love this visual example of how much protein, veggies, and starches should be on our plates.

Via Lauren Conrad

And this list of proteins is pretty helpful too.  I aim for about 90 grams of lean protein a day when I'm trying to gain muscle and get lean.  I used to count and measure all my food but now I'm pretty good at estimating it.  If you want an easy way to track your calories, protein, carbs, and fat, try MyFitnessPal.com.  It's a free site and is very easy to use.

Via Women's Health

So, what are you doing to finish 2013 healthy and strong?