Short Fat Girl

The transformation of a short fat girl

Month – January 2012

A Guide To Healthy Substitutions

Healthy Food Swaps

If you are like me, you want to eat healthier, but have your favorite recipes that are not exactly friendly to your waistline.  Lately, I have been pulling up those old recipes and thinking of ways to make them healthier without compromising taste.  With a few swaps here and there, I can make anything healthier and taste great. 

Here are a couple swaps I have make on a regular basis.  I try to use fresh herbs whenever possible.  Using the right herb can transform your bland meal into an extraordinary creation.  I use sea salt instead of table salt.  Some people don’t agree with this swap because sea salt lacks iodine (a necessary nutrient), but I personally like the taste better.  I have swapped Whole White Wheat Flour in place of enriched white flour when baking.  I use black refried beans instead of regular, and I always use skim milk over regular.   Those are a few of my favorite swaps, what are yours?

Check out this link to find a list of healthy substitutions. 

http://www.mayoclinic.com/health/healthy-recipes/NU00585

Bottom line is you don’t have to sacrifice taste to enjoy cooking your favorite meals.  Why not try a swap this week?

Cranberry and Cilantro Quinoa Salad

QUINOA SALAD

This is a very tasty salad and a great alternative to rice or cous cous. 

Serves:  6

Ingredients:

  •    1 – 1/2 cups water
  •    1 cup uncooked quinoa, rinsed
  •    1/4 cup red, or orange bell pepper, chopped
  •    1/4 cup yellow bell pepper, chopped
  •    1/2 small red onion, finely chopped
  •     2 teaspoons curry powder
  •     1/4 cup chopped fresh cilantro
  •     2 limes, juiced
  •     1/4 cup toasted almond slivers
  •     1/2 cup minced carrots
  •     1/2 cup dried cranberries
  •      Sea salt and ground black pepper to taste

Directions:

Pour the water into a saucepan, and cover with a lid. Bring to a boil over high heat, then pour in the quinoa, recover, and continue to simmer over low heat until the water has been absorbed, 15 to 20 minutes.  Scrape into a mixing bowl, and chill in the refrigerator until cold.

Once cold, stir in the bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries.  Season to taste with salt and pepper.  Chill before serving.

Nutritional Information:

  • Calories:             176
  • Total Fat:            3.9g
  • Cholesterol:        0mg
  • Sodium:              78mg
  • Total Carbs:        31.6g
  • Dietary Fiber:     4.1g
  • Protein:               5.4g

Quick & Easy Calorie Saving Tips

Hello everyone it’s Gibby.  I am going to be a regular writer on Short Fat Girl.  I love food, so I am going to share ideas, tips, and creative ways to cut down on daily calories.  If you are like me and Lisa, time is not your best friend.  Instead of cooking a healthy meal at home, we were a fan of going out to eat.  Let’s face it, when we eat out, we don’t always make the healthiest choices.  I read an article on Yahoo Health called “78 Ways to Cut Fat Calories From Your Diet.”

Dieting is hard, so instead of saying you are on a diet, make a few changes here and there until you have made a change in lifestyle.  When you make subtle changes, you will eventually lead to the results you desire.  But remember, don’t get frustrated and don’t give up.  You don’t have to deprive yourself of the things you love, but you don’t need those things every day.

Here are the changes I am going to make starting today!  I will use the same habit forming behavior that made me heavy, to make subtle changes that will work to my benefit.  For breakfast I plan on eating an orange instead of drinking juice.  For lunch I will use mustard instead of mayo, and pass up the croutons on my salad.  Happy Hour will be equally fun drinking water in between beers.  I will consider using 94% fat free popcorn over my delicious Whirley Pop style for snack, but believe it or not, this will be a hard change to make.  Switching to Sorbet instead of ice cream for dessert will be easy.  I will use broth instead of oil or butter as a tasty kitchen swap.  Drive thrus need to be a thing of the past, so I need to avoid that category altogether.  And lastly, I will avoid anything breaded when I eat out.  

Check out the article and find the changes you are willing to make, trust me you’ll be glad you did!

http://health.yahoo.net/articles/nutrition/photos/78-ways-cut-fat-calories-your-diet#1

 

Short Fat Girl Hits The Press

Short Fat Girl has it the press.

Below, is an article published today in the GA Voice. The link to the original article will be at the end.

Getting in shape: ‘Short Fat Girl’ Lisa Getzinger by — Dyana Bagby

‘This has just become a part of my life’

Topping the scales at 248 pounds and watching her mother die at 48 of a heart attack, Lisa Getzinger knew she had to change her life completely to avoid a similar fate.

“It was a kick in the seat,” she said of her mother’s death.

Getzinger, 47, who quit smoking eight years ago, liked to eat out a lot, drink several beers and sit on the couch watching TV. As a child and all through her life, she struggled with her weight. But after working in a diabetes and endocrinology clinic and seeing other people suffer because of poor health habits, she knew she didn’t want to end up sick or like her mother.

Ten months ago, Getzinger joined a local fitness boot camp. She was the heaviest participant, finishing last in all exercises, but determined to keep going.

“When I first started I couldn’t do one sit up, now I’m doing 25 sit ups in under a minute,” she said. “On my first day I almost threw up. I’ve learned to love ice and Advil.”

Not only that, Getzinger has run several 5Ks and triathlons. Next up is the Warrior Dash in May. She also keeps a blog titled Short Fat Girl.

“My partner is now joining me and we run together on the weekends. We’re like a team. We bought bicycles and ride from Decatur to Stone Mountain. We like to take our dogs on walks for 2.5 to 3.5 miles on the weekend. My attitude has changed 100 percent,” she said.

Getzinger, a volunteer with the Health Initiative, credits boot camp for keeping her interested in being healthy.

“Boot camp is all about the buddy system and I feed on that,” she said.

“They want you to succeed. They make me feel good about myself. And they hate the name of my website, Short Fat Girl,” she said, laughing.

The blog, Getzinger says, is a way for her to keep herself in check. People she doesn’t know read and will ask for tips or more about her story and even ask why she hasn’t posted in several weeks or months.

Currently, she and her partner, Kristy Gibson, together 10 years, are considering starting a fitness program for young people. Getzinger said as a child she was picked on because of her size and she wants to help young people in the same situation begin to find ways to lead a healthier lifestyle.

“When you start surrounding yourself with inspiring people you want to be inspiring,” she said.

Getzinger admits she is still the one who comes in last in the exercises and competitions at boot camp. She acknowledges she argues with herself every morning about whether or not she will go and face the elements for a rigorous workout. It’s not easy and it takes discipline.

But, she said, eventually you will want to run that mile or do those sit ups early in the morning.

“[Recently] I worked out with a temperature of 26 degrees and now I can brag about it,” she said. “This has just become a part of my life.”

Link to the GA Voice original article. My story is at the bottom: Health & Fitness: Get inspired

Running Out of Excuses

Today I stepped on the scale and I weighed in at 222.8 pounds. Today marked the end of my second week of this session’s boot camp. In the past two weeks, I’ve lost 3.9 pounds. It amazes me how fast I gain weight compared to the rate I lose weight. I guess this is the most discouraging part for me. I’ve worked so hard these past few months only to gain back 13 of those pounds over the holidays is really heart wrenching. It’s like I have some kind of self-destruct button I push the minute things start going well for me.

The first time I hit the self-destruct button, I blamed it on my injuries. How can I be expected to work out when I am injured? And, when I did workout, it was halfhearted. It was very convenient to use my injuries as an excuse to not give it my all.

Next, I hit the “button” when I finished my two weeks on the Paleo diet. I convinced myself that I was depriving myself of so much; I sabotaged everything I did in just a couple of weeks.

Then, the holidays came. Now, who can be expected to eat healthy during the holidays? Party after party with no boundaries what did I expect to happen?

The real issue is that I have run out of excuses and people to listen to them. Guess its time to get off my but and get to it. Who’s with me????

Happy Friday The 13th!

There’s no better way to celebrate Friday the 13th than with an outside workout with a temperature of 26 degrees and a 16 degree wind chill factor.

Well it wasn’t as scary as it sounds, but boy it sure was cold out there this morning. I showed up wearing the thickest pair of Smart Wool socks I could find, a pair of long underwear, under a pair of thermal pants. On top, I had a base layer long sleeve shirt, followed by my Operation Boot Camp T-Shirt, followed by, a light weight running jacket and to top that off, a heavy coat that I got for Christmas to run in. On my head I wore a headband that covered my ears with a winter cap on top. I also sported a buff that kept my neck and face warm and a cozy pair of fleece gloves.

When it was time to get started, I took off the heavy coat because I thought it was too bulky for a hard core workout. We had guest instructors joining us today and the last thing I wanted to do was to look like the little kid from “A Christmas Story” with my arms out to my side and unable to move.

Within minutes of starting our morning run, I was plenty warm and was grateful that I left the heavy coat back at my car. Many of us will usually shed a layer or two during our work out when we get to a place we are going to stay for a while. Today, however, nobody took anything off. It was difficult to recognize many of my fellow boot campers due to the fact that all you could see were people’s eyes.

What affected me most today was the cold air. Just getting over my cold I’ve had over the past week made it difficult to breath. Even after using my inhaler this morning, I still seemed to struggle with my breathing. I’m hoping that I will be done with all this cold business when we start week 2. 

Happy Friday The 13th; have a lucky day

Exercise – The Cure For The Common Cold

I’ve had a cold since this past Saturday and it’s been fairly manageable; until today! This morning I woke up feeling like someone snuck up on me while I was sleeping and poured concrete in my nose. When I lifted my head up off the pillow, I immediately fell back down and pulled the covers over my head.

Next, came the usual morning argument with myself: “Come on Lisa; get your A$$ out of bed!” “But, but, I’m sick” this went on for about five minutes. Then the I started guilting myself saying “Remember the Peachtree” and I crawled out of the bed and began to get dressed.

When I was finished coughing up my lungs, I drank a big glass of water, took a few hits off my inhaler, popped a Hal’s Cough Drop in my mouth and headed out the door. Still stopped up when I arrived, I was beginning to regret my decision, but it was only day two of this months session and I didn’t want to start off on the wrong foot. It’s so easy for me to fall off the “wagon”; I didn’t want to start the new year off that way. Besides, falling off the wagon is how I gained back those 13 pounds to beging with.

Today’s workout was called House of Pain and that it was; an hour slap full of running, skipping, hopping, lunging, pushups, squats and anything else they could come up with. By the time we ran back to the parking lot we started, my sinuses were completely clear and I could breath normally.

Walking back to my car, I could feel the grin growing on my face. I am so glad I showed up today. Not only am I feeling better physically, the workout gave me a nice mental boost to start my day.

Procrastination – Attitudes Natural Assassin

One of my biggest hurdles is procrastination. I have the greatest attitude upfront, but when it comes time to getting down to business, I always have a reason why I can’t get too it. I’m too tired, I have too much work to do, I will take care of it tomorrow. Well guess what my friends, tomorrow never comes. That’s the reason I get up every morning and go to boot camp at 5:45 AM. If I wait until the end of the day or when I have time, it would never happen. This is the first thing I check off my “To Do” list every day.

“Procrastination is attitude’s natural assassin. There is nothing so fatiguing as an uncompleted task.” William James

Click on the link below for a short 90 second video on how to overcome procrastination

Eat That Frog

Starting Off The New Year Right

Tomorrow, I will begin my 10th month with Opperation Boot Camp and as I look back, I am ammazed how far I have come, but somewhat disapointed in myself for my failures. Over the past 10 months, I’ve lost 45 pounds, but over the holidays, I’ve gained 13 of those pounds back.  I am not here to dwell on my failures; I am just laying all my cards on the table and am ready to make a fresh start here in 2012.

 

 

 

2011 was a huge learning year for me. I’ve learned:

  • I am capable of so much more than I ever expected I could do.
  • Nothing is out of my reach
  • To give myself a break and not be so hard on myself
  • It’s not the failure that matters, it’s what I do after the failure
  • I am not alone in my journey
  • I have friends who love me and want me to succeed
  • I am living a blessed life

I could go on for hours here, but I think you get my meaning. I have big plans for 2012 and am going list my goals here and keep checking back to make sure I stay on track.

Goals for 2012

  • To loose 50 or more pounds
  • Live a healthier lifestyle
  • Accept help from others  
  • Continue to participate in boot camp
  • Run the Peachtree Road Race
  • Participate in the Warrior Dash
  • Participate and beat my last year’s time in the Lake Lanier Triathlon
  • Be greatful for everything.

Kristy and I have already started our quest for the Peachtree, so keep checking back on our progess on this and many other events. Happy New Year everyone.

 

 

Short Fat Girl © 2015 Frontier Theme