Y- FIT - Reality Weight Loss Journey with Cynthea Wight Hausman - Week 2

 At Miguel's sponsoring a Singles Party with Seven Days

Hello.  My name is Cynthea.  I'm a 40-something single mom who owns her own business and is overweight.  I’m joining the Summer Y-Fit program with Alexandra Jasinowski to take my own advice and make my health a priority.

Day 1: Insanity . . .

Slept late, had to bring my son to the Dr. (like we do almost every Monday).  15 minutes late.  Good report from the Doc. I am supposed to make it to my first workout with Y-FIT at 10am it is now 10:04 and I still need to drive my son back to daycare and then get downtown to the now waiting Press for our interview and weigh in.  Not going to happen.  Decide to bring my son to the YMCA and luckily there is Member Daycare so he can play there while I give my first interview to FOX 44.  I am nervous.  I do well in front of a camera, must be the years of media training on the US Luge National Team.  I think I do an alright job of explaining why this program will help me and why it’s so important to put yourself at the top of the list.  But, deep inside I am feeling like “FAT” on display.  Hi, I’m Cynthea, I’m fat.  It’s mean.  It’s not fair.  But, that is what my inner self is saying at this very moment.  I recognize the inner talk as unhelpful at best and self sabotage at worst.  But, I am hanging in there and not taking it very seriously. There is a huge shift happening right now.  A great shift but, a not completely comfortable shift. PHEW.

Onto my first workout: I feel great! Cardio on the treadmill was challenging but good.  My whole body hurts from rearranging my entire house over the weekend.  I am one of those people who couldn’t write a college paper if there were any dishes in the sink and I can’t begin to think about a new weight loss program when there is a month of clean laundry on the couch waiting to be put away.  I busted my butt getting my surroundings ready for me to be more efficient in my house work and home management so I could send more time working out and spending fun time with my son.  The cardio helped my muscles actually recover from the weekend.   My homework is to food log (ARGH!) and drink lots of water.

Day 3: I have kept my food log and I am totally pi$$#*!  I drink too much and don’t eat enough during the day.  I am a bit sore and tired but holding up OK.  Many events and lots to do at work have my head spinning a bit but, I can’t over think things.  Today I did walk on my treadmill but, all I could muster was to let the dog out and then get on it in my nightgown and slippers for 30 minutes.  Hey, it’s better then not doing it at all!  Yes, squeezing my self into my jogbra and Lycra shorts was too much for me at 6am.  If I could have had my coffee at the same time it would have been even better!  I also realize that I like to chew.  Chewing makes me very happy.  Maybe it sets off some kind of happy endorphins in my brain.

Day 6: I am in PAIN - but, very proud of myself.  I could barely move today.  I managed to get out and do a bit of yard saleing with my dog.  Then we dropped down to the Burlington Farmers Market and I got a massage (from one of my wonderful staff of course.)  My Golden and I went on a walk and I drank lots of water.  I’m feeling better.  

Day 7: Weigh-in - Down almost 4 pounds! Hooray! Now it's time to sweat some more . . . 

Cynthea Wight Hausman is the owner and operator of Cynthea’s Spa, a petite, urban day spa in the heart of Burlington’s Church Street Marketplace.

Y- FIT - Reality Weight Loss Journey with Cynthea Wight Hausman

Hello.  My name is Cynthea.  I'm a 40-something single mom who owns her own business and is overweight.  I’m joining the Summer Yfit program with Alexandra Jasinowski to take my own advice and make my health a priority.

There isn't just one reason I find myself heavier than I would like to be.  I wish we could look over my eating habits or lack of exercise or stress level and have an "A-ha!" moment and say, "Well, if you just change that one thing then your extra weight will simply fall off," and it would be SO easy.  But, it just isn't that simple.  Many factors have contributed to my being overweight.  And the truth is I don't have much control over many of them.  Probably when I try to control things is when I feel the most out of control.

I am an emotional eater.  I reward my self with food.  Nothing crazy.  No whole pints of Ben and Jerry's for goodness sake.  But I have an out of whack sweet tooth.  I can't keep ANY sweets in the house or I will eat them.  Later at night, after I put my son to bed, I walk into my kitchen and I am so mad that there is no ice cream, cookies or ANYTHING!  I bang around and settle for some yogurt or tea or cereal.  I eat it but, it's not what I really want.  I also punish myself by not eating or not planning well.  I'm great at making my son's lunch and snacks everyday for school but, I don't do it for myself!  Why?  I don't know.  But, I do know that it has to stop.

It's not easy for me to admit that sometimes I get so wrapped up in taking care of others (which I love), my family, my business, or whatever fire that needs putting out, that put myself and my health lower down on the proverbial "list". I'm sure many folks can relate and maybe that's exactly why YMCA asked me to share my experiences.

I promise to be as honest as I can be in this blog.  I have struggled with my weight since childhood.  During my young adulthood I was a US National Luge Team member and was the most fit of my life - but even then, I was asked to step on a scale everyday before breakfast and body fat tests once a week.  My fitness and training was my job and my life.  I enjoyed it and at that time I didn't have any other responsibilities. It was an all-consuming goal - to be the fastest woman in the world on ice.  In that world, you are both all in and completely dedicated or you are out.  It is very black and white. 

Now my life is much fuller, I am struggling to find the middle path.  I am seeking a way to balance my life as it is now and my fitness goals at the same time.  I have a wonderful opportunity to finally succeed with these goals and I am going to give it everything I've got.

Cynthea Wight Hausman is the owner and operator of Cynthea’s Spa, a petite, urban day spa in the heart of Burlington’s Church Street Marketplace.

Reality Weight Loss

Starting Monday, June 21st, a new Yfit program* will begin and this time around we will be following a participant’s, Cynthea’s, weight loss journey. I feel honored to be working with Cynthea because she is such an accomplished female. She owns her own business, developed her own charity, won 2010 Luge Masters Nationals, and is a loving mother and part of so many organizations I can’t keep track. I’m constantly impressed with how much Cynthea is always doing and much good it brings to others and the community, but I have always worried about whether or not Cynthea is taking care of herself the way she should be. I met Cynthea at her salon, which is where we first started talking about weight loss and the behavioral and lifestyle changes that need to be made to make weight loss successful. When you are as busy as Cynthea certain priorities go out the door, like exercising and feeding your body correctly. As Cynthea's trainer, I will teach her to put aside time to care for herself. Through this YFit program, Cynthea will be using this blog to talk about what she is going through and how she is doing with the program. Also, as her trainer, I will be using the blog to discuss how to overcome the obstacles you face when trying to lose weight, nutrition and fitness tips, and I will post a recipe each week.

Keep checking in for updates on Cynthea and weight loss, nutrition, and fitness tips!

*Yfit is an exercise-based weight loss program that is held at the Greater Burlington YMCA. Participants meet with a personal trainer 2-3 times a week for 8 weeks.

Cornmeal-Pecan Shortcakes with Lemon Curd & Blueberries

Even though I never do it, my favorite thing to do on the weekend is stay in and make pancakes! I found this great pancake recipe on eatingwell.com, which is perfect for staying in on the weekend or breakfast in bed! Enjoy!!!

Lemon Curd
1 large egg
2 large egg whites
3/4 cup sugar
1 tablespoon freshly grated lemon zest
2/3 cup lemon juice, juice
1 tablespoon butter

Blueberry filling
4 cups fresh blueberries, divided
1/2 cup water
1/3 cup granulated sugar
1 teaspoon vanilla extract

Shortcakes
1 cup all-purpose flour
1 cup yellow cornmeal, preferably stone-ground
1/4 cup plus 1 tablespoon granulated sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup reduced-fat cream cheese
3/4 cup plus 2 tablespoons buttermilk
1 tablespoon canola oil
1 teaspoon vanilla extract
2 tablespoons chopped pecans

Preparation
1. Whisk together egg, egg whites, sugar, lemon zest and juice in a medium nonreactive saucepan. Add butter and cook over low heat, whisking constantly, until thickened, 5 to 7 minutes. Do not let sauce come to a simmer. Transfer to a small bowl and let cool slightly; serve warm.

2. To prepare blueberry filling: Combine 2 cups blueberries, water and sugar in a saucepan. Bring to a boil over medium heat. Cook, stirring, until the berries soften into a sauce, 3 to 5 minutes. Remove from heat; stir in remaining 2 cups blueberries and vanilla. Set aside.

3. To prepare & assemble shortcakes: Preheat oven to 425°F. Coat a baking sheet with cooking spray.

4. Whisk flour, cornmeal, 1/4 cup sugar, baking powder, baking soda and salt in a mixing bowl. Using a pastry blender or your fingers, cut cream cheese into the dry ingredients until the mixture resembles coarse meal. Combine 3/4 cup buttermilk, oil and vanilla in a glass measuring cup. Make a well in the dry ingredients. Add the wet ingredients and stir with a fork until just combined. (The dough will be slightly sticky; do not overmix.)

5. Turn the dough out onto a lightly floured surface. Gently pat into a 3/4-inch-thick circle. With a floured knife, cut dough into 8 triangles; place on the prepared baking sheet.

6. Combine pecans and the remaining 1 tablespoon sugar in a small bowl. Brush shortcake tops with the remaining 2 tablespoons buttermilk and sprinkle with the pecan mixture.

7. Bake the shortcakes until golden, 10 to 12 minutes. Transfer to a wire rack to cool slightly. To serve, split shortcakes in half with a serrated knife. Set the bottoms on dessert plates. Spoon on blueberry filling and lemon curd. Set the tops on at an angle. Serve immediately.

Nutrition
394 calories Fat: 6g 7 Carb: 57 g Protein: 6 g

Lasagna Made Healthy and Tasty!

For all of you healthy food skeptics, this recipe passed the ultimate test: the junk food loving, health food skeptic male! He even asked for leftovers! So for all of you women out there here is a recipe you can trick your man with. Each piece of lasagna only has 205 calories, so there is nothing to feel guilty about. Here is the recipe:

Turkey and Arugula Lasagna

Ingredients
6-8 plum tomatoes, diced with the skin
1-2 tbsp tomato paste
3 garlic cloves, minced or put through a press
2 tsp Italian spices
2 tsp (separate) basil
15oz part-skim ricotta (I prefer Sorrento)
15oz fat free ricotta
1 tsp nutmeg
1 egg
¼c parmesan cheese
8 slices extra lean turkey bacon
.5 lb extra lean ground turkey breast
5 oz arugula, spinach, or arugula and spinach mix
3 tsp (separate) extra virgin olive oil
One box of Ronzoni Healthy Harvest whole wheat lasagna noodles (13.25oz)
8oz low-fat mozzarella (I prefer the price chopper brand it melts the best), shredded



Preparation
1. Boil water and follow the instructions on the lasagna box. Preheat the oven at 375°.
2. In a large non-stick pan, heat up 1 tsp of extra virgin olive oil and throw in the tomatoes on medium heat. Stir so the tomatoes are coated in the oil and spread out on pan.
3. Add the garlic to the tomatoes and stir until tomatoes. Continue to cook until the juices have released.
4. Add the 2 tsp of Italian spices, 1 tsp of basil, and tomato paste (just enough to thicken the sauce). Continue to let cook on low heat.
5. In another large non-stick pan, heat up ½ tsp of extra virgin olive oil and start cooking the turkey bacon strip by strip.
6. Let the strips cool on a paper towel. Then crumble it up and throw it in the tomato mixture.
7. In the bacon non-stick pan, add another ½ tsp of extra virgin olive oil to the pan and cook the extra lean ground turkey breast.
8. While the turkey is cooking, go ahead and combine the ricotta cheeses, egg, nutmeg, and 1tsp of basil in a large bowl. Just put aside.
9. When the turkey is done, add it to the tomato mixture.
10. In the turkey non-stick pan, add ½ - 1 tsp of extra virgin olive oil and throw in the arugula.
11. Lay down one layer of lasagna noodles in a large lasagna pan. Put spread a little over a third of the ricotta mixture over the noodles. Then add half of the tomato mixture and cooked arugula. Put down another layer of lasagna noodles and repeat the above (use all of the left over tomato mixture and arugula).
12. Put down a third layer of lasagna noodles and then spread the rest of the ricotta on top of the noodle. Top it off with the mozzarella cheese.
13. Cover with aluminum foil and put in the oven for 45 minutes.
14. Take the foil off and broil for 3-5min on low. Let it cool for 5-10 minutes.

Nutritional Facts:
205 calories
Fat: 7g
Carbs: 19.8g
Prot: 16.9g

Cheap Healthy Foods!!!

I researched various healthy foods and found the cheapest healthiest foods for you, so you can keep your waist skinny and your wallet fat!

• Cheap foods
  Breakfast foods: eggs (2 eggs/serving = $.30 or 1 egg and 2 whites/serving = $.45) and oatmeal ($.17/serving)
  - Cereal is about $.74/serving
  - One slice of 100% whole bread is $.32, but most eat 2 slices so that would be $.64/serving
  
  Complex carb (rice, pasta, grains, etc): Brown rice ( $.08/serving) and lentils ($.18/serving)
  - 100% whole wheat is a luxury compared to the prices of brown rice and lentils. It costs $.41/serving!!!!
  - Other grains, such as quinoa and couscous, can be found in bulk at certain specialty supermarkets and tend to be cheaper in bulk than prepackaged.
  
  Fruit: Bananas ( $.35/banana)
  - Oranges are about $.79/orange
  - Apples are about $1.00/apple, but Rome apples are only $.84/apple
  - Berries are always pricey, so I recommend buying frozen. Frozen berries are actually better for you than other berries, because they are frozen at the point of ideal ripeness, which contains the highest nutritional value. You save at least a dollar per ounce when you buy frozen.
  
  Vegetables: depends on what is in season
  - In season fruits and vegetables are the cheapest.
  
  Type of pork: Pork loin (price depends on grocery store, but it was consistent that it was cheaper than the other cuts)
  - Significantly cheaper than ribs and ham and it’s leaner and healthier than any other type of pork
  
  Type of beef: Sirloin (price depends on grocery store, but it was consistent that it was cheaper than the other cuts)
  
  Type of poultry: Chicken breast
  - Stick with chicken breast even though chicken thighs are significantly cheaper because thighs have 6 more fat gram and 4 less grams of protein for every 3oz. Huge nutritional differences!!!
  
  Fish: Catfish
  - Tilapia has a close second, usually about a $1.00 more

If you are trying to figure out whether or not to buy organic, don’t waste money on organic foods that you have to peel. The pesticides are sprayed on the outside of the fruit or vegetable, so if you can peel the outside off you do not need to worry about. Poultry, eggs, beef, and lamb are important to get organic because then you are not consuming unnecessary antibiotics that are normally given to the animals. With grains it is smarter to eat organic, so you can avoid the pesticides in regular grains.

When grocery shopping, especially for produce, meat, and fish, keep in mind prices and sales vary by grocery store. Check out the local grocery store flyers before going to the grocery store, so you can figure out which store has the best prices and you can put a budget friendly shopping list together.

- Alexandra Jasinowski

Clean Eating Sour Cream Chocolate Cupcakes with a Chocolate Whipped Topping

These cupcakes are always a hit! Give them a try and let me know what you think!

Ingredients:
1 cup unsweetened extra dark cocoa powder
1 ¼ cup Sucanat
¼ cup whole wheat pastry flour
¼ tsp. salt
¼ tsp. baking soda
1 cup low fat sour cream (try substituting with fat free greek yogurt)
1/3 cup plus 2 tsp. skim milk
1 Tbsp. olive oil
½ tsp. pure vanilla extract
1 whole egg plus 2 egg whites

Topping:
2 squares of Ghirardelli semi-sweet chocolate
½ tsp pure vanilla extract
2 cups of fat free cool whip

Preparation:
Preheat oven to 350 degrees. Line a 12 cup muffin pan with paper cupcake liners.
In a large bowl combine cocoa powder, 1 cup Sucanat, flour, salt, and baking soda.
In a medium bowl whisk together sour cream, 1/3 cup milk, oil, vanilla, and whole egg.
Make a well in the center of the dry ingredients and pour in wet ingredients. Mix until just combined. Add egg whites to the mixing bowl of a stand mixer. Whip egg whites until foamy. Gradually add remaining ¼ cup Sucanat to whites. Continue whipping until medium stiff peaks form. Fold whites in thirds into cake batter with a rubber spatula.
Fill each of the 12 cupcake liners ¾ full with batter. Tap pan on countertop and put into oven. Bake for 40 minutes or until toothpick inserted into center of cupcake comes out clean. Remove from oven and let cupcakes cool completely.

When cupcakes have completely cooled, combine chocolate and remaining 2 tsp. milk in a bowl and microwave on 50% power for 30 seconds. Stir until melted chocolate is completely smooth. Fold the chocolate into the fat free cool whip. Then with a tablespoon, spoon out a spoonful and spread on top of the cupcake. I tend to have half of the topping leftover.