Gustav

Just a quick entry ... I have family coming in this morning from Louisianna. They live right on the gulf coast & were told to evacuate or deal with what ever the hurricane brings. Thankfully my family has level heads. Some of my family is heading to Mississippi to stay with other family ... others are coming here cause we're love more. he he he Naw, I'm just kidding ... we have a little more room here to accomidate them. My uncle is bringing his wife, 3 kids & the one kids' boyfriend. Thier a little older ... It's been a while since I've seen my aunt & uncle but I'm thinking their kids are between 16-25 years of age. Their staying with my dad & brother who live in town & then they'll be coming out here for dinner today. We have more room for people to move around and sit.

In other news ... I didn't exercise yesterday or probably today but I have every intention on watching my portions. I'm hoping I'll get in some cardio tomorrow even though I'll have family over & it's a holiday. No school for the kids ... their excited about that not to mention DH gets a paid vacation day. Who hoo!!!

 

The 9" Diet

The easiest thing you can do to save on calories is to change the size of your plate. The idea is that your plate will look fuller, and you'll eat fewer calories. I actually think this is a really good piece of advice. I myself have switched over to my salad plates after realizing my dinner plates are so large that they don;t fit in my dishwasher.

There's a new book coming out called the 9-inch diet. Two authors have colaborated their knowledge to help us fatties out. he he he "The 9-Inch Diet."

Obviously you don't need to read an entire book to understand how using a smaller plate may reduce your portion sizes, there has to be more to the diet than that. I may just have to pick up this book to add to my collection.

I'm intrigued. It might be worth a read just to find out how we're being duped into overeating, but I can't imagine that, as far as diet advice goes, they've got anything new to share.

Have you tried using a smaller plate or bowl? Did it work for you? Would you be willing to change the size of your dinner plate to shave off some calories? I'm interested in knowing.

A little bump & grind

I had wanted to get this when it first came out back in the days of the Grind. Today this tape is a little outdated but still fun. Eric is a little cheesy (yo yo yo!) but I still think he's cute! Tina Landon is awesome, altho her hair is really scary in this video. The moves are not too advanced but still fun for more experienced dancers. The thing I didn't like about this video (which is a common problem in workout videos) is that a lot of times when you're trying to watch what they're doing, they cut to a shot of someone's face for way too long and you miss the moves. But overall it's a fun tape, it got me moving & burning calories, also there are some basic yoga stretches at the end if you are interested in yoga. I don't think the warm-up should be as long as it is cause within the first 5 minutes I was warmed up & ready to go but they didn't get into the real dancing for another 10 minutes. Any video that has a 15 min warm-up is to long especially when the workout is pretty low impact.

I only got it for a $1 and the dance moves once you get them are fun & energetic ... I like out of the norm moves, their funky, their fresh ... it's old school! =) I think anyone who likes to dance and can get past the warm-up (fast forward ... I do) then you'll probably like this video.

Video of the Day

 I picked up this video as a lot sale on ebay. 28 videos for like $20 + S&h. Great deal. The lot was VHS tapes so I was worried that not many would turn out good let alone in great shape. This video is AMAZING!!! 

Being a not so skinny gal, I want a workout that will help me get good muscle tone and shed the flab. This video definitely delivered! The video starts out with about a 10 minute warm-up. I found the warm-up to be a little too long. After the warm-up, the video goes into the aerobic interval segments. First you do the low-impact aerobic steps, then you go to your weights. Then back to aerobic steps, then back to weights, and so on... The steps in this video are very easy to learn. I am very coordinated so the moves were a piece of cake for me. I would have to say even for the uncoordinated lady after about six times through the steps you'll pretty well have them memorized. The weights in the workout really help tone your arms. The participants in the video used small hand weights -- 2 to 5 pounds -- but I can see advancing to 10- pound weights quickly.

After the main part of the aerobics and weights, there is a section doing various types of squats. One of the squats were very hard on my knees, but I normally have knee problems. I think that section of squats should be re-evaluated. I ended up modifying that section of the squats. I have to remember that this is a video from the late 90's & things have really changed since then.

As I have progressed and used this video more and more, I've had to modify the video to make it more difficult for myself. During the squats -- in addition to modifying the section of squats that hurt my knees -- I added weights and adjusted the number of reps I do. Another great way to make the squats more intense is to jump up out of the squat. BIOMETRICS baby! =) Sure to be a butt burner ... firmer!

The video ends with abdominals. These exercises killed me when I first did them, but I as I progressed they became easier. As you progress if you really focus of the muscles then you can still get an amazing abdominal workout in. The key is to ALWAYS focus on the muscle being worked. If you need more then the video allows ... do more.

This video is good for beginners and intermediate exercisers. If you areadvanced, you will have to modify this video to make it more challenging.

The only real drawbacks to this video are the one section of squats that I mentioned earlier, and also, I think that after a while, the moves to this video become very monotnous and boring. I get bored easily though, that's why I change up my videos every day.

Overall, I am giving this video four stars. It will definitely help you get into shape and tone your body. If you are new to exercising, this workout will definitely make you sweat. It is also very good that weights are used because they really help to tone your arm muscles. Plus, they say that using weights increases metabolism more than just cardio alone.

Great for beginners/intermediate. ...

You can find this on ebay or Amazon.com for pennies. It's a great buy!

Exciting WI

OMG ... I have been so scared to step on the scale cause I haven't been folling my plan at all, just using portion control & skipping those snacks right before bed time. This morning I realized I needed to step on the scale & face the music ... sweet music. 196.2 ... this is a 4 pound loss for the month and a 15.7 loss since the beginning of May when I visited my doctor. Now I realize 3 months & 15 pounds isn't amazing progress for those of you who can lose 15 pounds in 2 weeks to a month but for me this is amazing progress cause I don't believe in starving myself, I don't believe in taking in less than 1200 calories a day, & I also believe that if I work out extremely hard then I do have to eat more food.

This weigh in is also a surprise to me since TOM should be here any second. I'm offically 4 days late ... every month gets later & later. Last month I was 7 days late ... I know it's to early for premetopause ... I'm not even 36 yet! Is this normal? I don't know ... I don't have female friends around here that I can ask cause either I dont' feel close enough to ask them such a personal question or most/all of their plumbing is gone so it's a mute question. I don't know what's normal, I've never really had a regular cycle & my doctor told me that's why it was so hard for me to conceive in the first place. TOM didn't visit me until I was 15 and it only happend 1 time more until I was 16. I didn't get regular until after I had my daughter ... now my body is going wacko again! Who knows!!!

Ok, so I'm headed to the grocery store ... getting back on plan tomorrow morning so I have to have all healthy foods for me to nosh on.

Update:   I'm doing pretty good with my food today although I'm toticing I'm craving starchy foods. Went shopping and all I was heading for was peas ... corn ... potatoes. (Oh no. If it wasn't on my list, I didn't buy it.)

DH & I went for a walk late this morning ... it was so darn humid from all the rain yesterday & lack there of this morning. As soon as we hit our drive the rain started up again. It cooled it down while it lasted, it's now super hot again.

Taking the kids to the movies tonight. It's on post so it's super cheap. $1.50 for each child & $2.50 a piece for DH & I. We're gonna watch Journey of the Center of the Earth. The kids have read the book & loved it ... was gonna rent the movie when the kids saw the new one coming out so instead of renting the old version we decided to take them to the new version. I think they will like it as much as the book.

Food wise: B= 4 tiny biscuits (equal 2 regular size), 2 cups of coffee, 2 cups of water. L= small bowl of shredded wheat, 2 cups of water. S: 10 peanut m&m's <-- had to give in to the craving but kept it to a single portion. D= 3 oz steak, 1/2 sweet potatoes, 1/2 c broccoli, 4 cups of water. S= 7 baby carrots & 2 TB of home made hummus. 2 cups water.

Going to BollyWood

I know it is a workout dvd, how can it be fun!? But really, Hemalyaa (and please dont ask me how to pronounce that name. I have no idea, sadly.) approaches the workout as playtime and makes the individual segments very enjoyable. The time just seems to fly by which is especially weird for an exercise dvd!

The dance "playtime" is exactly what you would expect to see in a Bollywood film. It combines hip-hop, basic belly dance, and just plain fun body movement to form a style that looks execptionally easy and fun- when Hemalyaa does it, not me. I probably look like a floundering chicken. But I dont care! I still had fun and it was a definite workout particulary in the upper thighs.

The choreography goes fast but is pretty well explained and they always redo all of the movements, so even when you feel like you have no idea what you are supposed to be doing the dancers will suddenly go back to moves that you have already mastered. Sometimes it is just fun to watch them dance for a minute- and I say that not just because I was slacking for that minute! =D

I needed something fresh from all of my other workout videos & since I love to dance & I had already tried my hand at this type of workout from a TV show on the fitness channel I figured I would love this & I do!

Food wise ... hmmm, not great but not horrible. I had cream of wheat for breakfast with 2 cups of coffee. Lunch was a quick bowl of cereal, snack was a 140 calories snack bar & dinner is going to be chicken curry & rice. Not many calories ... just not hungry. I guess TOM will show his nasty little face any minute since I'm not craving sweets now.

We have a storm coming in so I guess I need to be closing up shop for the night. No rain yet but a lot of wind.  I'm praying the neighbors tree doen't blow over into our house. I feel for them if it does cause DH has been on the rental company to trim the trees back & they keep telling us the owner doesn't see the need for it. The last time he spoke with the rental company he said make a note in your records that if a tree falls on my house I will be sueing the owner for damages that could have been avoided.

5 pm --> <-- We ARE NOT in the little red box. We are on the very left tip of green in Alabama. Like I said ... so far just a lot of wind, no rain which we desperatly need. The forcast is calling for a lot of rain for the next 5 days. I hope it doesn't skip us.

7pm -->

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Company Hault!

he he he. I was set on doing a dance video until I opened the video cabnet up & saw a video that I haven't done in ages.

I really like Crunch workouts and this one is another great one from them. This is easy to follow and it's only 40 minutes all up so it won't be long before you're done with a great workout that is fun to do and helps you tone up.

It's made up of aerobic/toning intervals and they go in easy stages and progress to harder variations. There aren't any ultra dancy moves so if you aren't coordinated you'll get this down.

All the moves (aerobic and toning) are done with a base move that you can stay with or move with the transitions into more intense moves. I like this because you can get a more effective workout, or back down if you are working too hard.

The instructor, Teri, is outgoing and encouraging and the entire dvd is a lot of fun. This is probably more geared for beginner to intermediate, but even if you are already quite fit, you'll still enjoy this a lot. I do!

I found this at Walmart for under $10 and it was a great buy! No equipment needed except a mat if your on a hard surface.

It's my Party

My pitty party ...

I don't know what my deal is this week but I have been in a real slump. I know some of it probably has to do with TOM coming for a visit but it's never been this bad so I'm thinking there is more going on then just TOM playing with my emotions.

Now that school has started I have become more involved with what the kids are doing ... it's a little harder this year with a 7th grader who is doing math problems that I don't ever remember doing. He's doing algebra, base 2,5,10,and 16. I finally understood what was going on yesterday and then it all gets changed today. I hope the explanations come easier then they have been so teaching DS won't be as complicated for me or in the end for him.

DD is lucky, she's learning stuff that I taught last year & know how to do it all. Just basic half algebra ... stuff like N + 13=24 kinda stuff then basic 2 digit multipication & division.

DH is sick or in an ill mood which is making me cranky. When he left for work this afternoon I didn't even care that he was leaving. He was such an ass before he left that I just needed to be away from him before I said things I didn't really mean. I hate when he is sick cause he's the biggest frickin' baby on this earth. He can't just stay in bed like when he was a soldier ... he actually has to go to work. Hey Florida ... send some of that rain this way ... we need the rain & DH doesn't have to work when it's raining!

As for me ... well I'm just in a pisser. Yeah TOM is coming but it has a lot to do with this damned weight. I need help ... it's obvious I can't do it on my own but I can't seem to find what I'm looking for either. I was doing the book diet for the last 3 weeks but over the weekend I hat lots of carbs which meant I had to go back to week one ... that thought made me sick to my stomach. I haven't weighed in or went back on program since. I am still exercising & watching my portions but nothing like what the book has.

Today I had 4 cups of coffee and a bowl of cereal for breakfast, lunch will be ham & cheese sandwhich grilled, dinner will be shrimp in wheat pasta with broccoli ... snack ... I don't know yet.

I did my morning walk at 6:30 this morning ... it felt good but really slow. Took me 20 min to do a little over a mile. I'll have to do some decent cardio this afternoon to make up for it. I'm thinking hip hop dance instead of yoga booty ballet. I can tell I'm losing inches with those videos but I want to burn the butter too.

Where are all my weight loss buddies? I text & your either busy or you are just ignoring me. WTF?

 

Video of the Day

This is a 2 disc set. I purchased mine at Target for about $20.

AM LATTE:
Great way to wake up or energize during the day when feeling sluggish.. The instructors tell you that you can start in bed if you wish ... I don't really like this concept as it's so relaxing I would just go right back to sleep!

Laying down 3 min - tensing/releasing one body part at a time from toes to head, then several body parts to help wake up your body.

Sitting - yoga pose lion (which helps increase energy & facial beauty) about 3x. Next is while still sitting on your heels, the spinal flexibility kundalini pose of flexing/extending your spine w/breath to increase energy for 2 min (def good cardio workout). For rest is a mudra hand positions & mantra to balance out your left & right side of your body, and a quick wake up of lightly patting all over your body to wake up the skin & refresh for 2 min. Last is a mudra of thinking of what you want while you hold up your hands (good arm strengthener.)

Cardio - 10 min - simple fast steps & rolling hands, steps with opening up of the hip, bring arms up, pulling elbows back, flicking wrist, walking & light cute kicks, etc. all very simple & easy moves to help get your circulation going throughout your body w/o being hard so you want to move even more. Ends in simple plies.

Ballet - 4 min - Side leg lifts with arms in 3 diff ballet positions on each side, done 2 times, stretching for 1 min their signature glut stretch of one foot resting on the other & dipping down, then plies & balancing on tip toes for 1 min.

Yoga - 3 min - sun salutations, but very slowly for those new at yoga, very slow mountain, then back forth with standing fwd bends, then on to plank, upward dog & downward dog only a few times & then child's pose

Ending mudras - sitting simple cross legged and doing 2 mudras for trusting yourself and another.

They did a great job for slowly helping when you feel sluggish to go w/o feeling overwhelmed. Teigh & Gillian were sweating nicely from the leg lifts, it's great when they allow that realism instead of always doing makeup touch ups so you feel alone that you feel bad that you are tired.
You can actually see a clip of the cardio section on youtube for this from TotalFitnessDVDs com.

GODDESS ABDOMINALS
Only 20 min including the 3 min for intro & mudra

It starts with sitting normal on the floor & stretching w/squishy ball but you don't need one, the turning the waist stretching & other mind stretching & movements to warm you up. Next lying down is legs crossed at ankles legs toward chest lifts, different types of crunches with arms or legs or both, 1 arm/shoulder lifts to do obliques, locust for abs, bridge, straight leg drops instead of lifts, and other similar ab work, nothing major, they are quite careful with those who may have limited flexibility. Ends with some good lying spinal twist.
What makes them great is the affirmations & once you get past the mudra at the beginning, they move so fast, it doesn't even feel like 15 min before it's over.

Like all the other yoga booty ballets, they really get me excited to pop in the disk to want to work out more since I am in decent shape. For those in great shape, it's also good as a warm up or a very light day. For those out of shape, its a fun workout.

 

Chew the right Thing!

HG's I Can't Believe It's Not Potato Salad! Faux-tato Fun! Wanna hear the coolest part about this recipe? There are NO potatoes in it!!! After all, the best part of potato salad isn't even the potatoes... it's the perfectly seasoned creamy goodness those spuds are hanging out in! This swap is so good, you'll fool EVERYONE... but don't feel obligated to let your guests in on our little no-tato secret. Shhhhhhhhhhhh... Ingredients: 1 large head cauliflower, roughly chopped 6 hard-boiled egg whites, chilled and chopped 1/2 envelope ranch dressing/dip mix 1 1/2 cups fat-free mayonnaise 1/2 cup fat-free sour cream 3 tbsp. Hellmann's/Best Foods Dijonnaise 2 tbsp. fat-free non-dairy liquid creamer (like the one by Coffee-mate) 1 cup diced red onion 2 celery stalks, diced 1/4 cup chopped chives 3 tbsp. seasoned rice vinegar 2 tbsp. chopped dill 2 tbsp. chopped parsley 1/4 tsp. salt Optional garnish: paprika Directions: Place cauliflower in a large microwave-safe bowl, and pour 1/3 cup water over it. Cover and microwave for 6 - 8 minutes (until cauliflower is soft). Meanwhile, in a medium bowl, mix together the ranch mix, mayo, sour cream, Dijonnaise and salt. Set aside. Once cool enough to handle, drain any excess water from the cooked cauliflower. Lightly mash just 2 cups of the cauliflower, and then place in a blender. Add creamer and puree or pulse until blended. (Don't worry if it isn't completely smooth.) Pour mayo mixture into the blender and mix until blended and creamy. Chop the rest of the cauliflower into small half-inch pieces. Place these cauliflower pieces in a large bowl, and add the onion, celery and vinegar. Toss and let sit for 5 minutes. Pour the blender mixture over the vegetables and mix well. Add the chopped egg whites, chives, dill and parsley, and fold them in. Chill for several hours. If you like, sprinkle with paprika just before servi ng. P.S. This stuff tastes EVEN BETTER the day after it's prepared! MAKES 10 SERVINGS Serving Size: 2/3 cup (1/10th of recipe) Calories: 89 Fat: 1.25g Sodium: 710mg Carbs: 16.5g Fiber: 2.5g Sugars: 7g Protein: 4.5g POINTS® value 1*

Potato Salad, Average Spud Dud! It's a sad story, for sure. Every year, come BBQ season, innocent potatoes are hacked to chunks and doused in thick goo containing outrageous amounts of fat and calories. Yet it's that very goo that gives potato salad its velvety texture and hard-to-resist flavor. But this stuff is just a side dish, and a serving has more calories than SIX Hebrew National 97% Fat Free hot dogs or EIGHT ounces of grilled lean chicken. And you could eat TWO McDonald's Hamburgers and still take in less fat than is in a serving of this stuff! (Pssst... don't do that.) Um, gross. And, to make matters worse (and more confusing), someone had the nerve to name this freakishly fatty side dish a salad!?! What was that crazy person thinking? Luckily, we've got a solution. We're proud to debut our very own I Can't Believe It's Not Potato Salad! Prepare to be the most popular BBQer on the block... Serving Size: 2/3 cup (typical serving) Calories: 297 Fat: 19g Sodium: 886mg Carbs: 28.5g Fiber: 2g Sugars: 5g Protein: 3.5g POINTS® value 7*

25 after school snack ideas

If I close my eyes and concentrate, I can still remember how it tasted: The snack that my best friend introduced me to in the 10th grade. So delicious, it soon became part of an everyday after-school ritual. We’d each cut a plain white bagel down the middle, spread a thick layer of salty tub margarine on each half, pop it in the microwave until the margarine was liquefied and the bagel was piping hot and soft, and devour it while sitting cross-legged on her scratchy bedroom carpet, reading magazines and confiding secrets. Often we’d go back for seconds.

Those were the days. Thankfully, for my arteries’ sake, I soon became far better informed about nutrition. During my first after-school job at a health-food store, I learned about the wonderful world of whole grains, healthy fats, and fresh produce. I also learned that these foods can taste just as good as the "junk foods" (and buttered white bagels) I once revered. And yes, there’s more to healthy snacking than rice cakes and celery sticks. I’ve compiled a list of some of my favorite healthy indulgences that are quick and easy to make. As a parent, you can whip up these easy-to-prepare snacks for your kids, or teach them how to make the recipes themselves. They are full of nutrition and flavor, so everyone will be happy between school and dinner!

When you want something sweet, try…

• Strawberry smoothie: Add 1 handful of fresh or frozen strawberries, 1 fresh or frozen banana (peeled and broken into chunks), and 1 cup of low-fat yogurt (any flavor you like) to a blender. Blend until smooth. TIP The texture of this smoothie is enhanced if at least one of the fruit ingredients is frozen.
  
  
• PBO smoothie: Add 1 frozen banana (broken into chunks), 1 handful oats (instant or old-fashioned), and 1 heaping Tablespoon of peanut butter to a blender. Sweeten with honey and add enough soy, rice or dairy milk to reach desired thickness. Blend until smooth. TIP Frozen bananas are the key ingredient, for a milkshake-like consistency.
  
  
• Peanut Butter Banana Sandwich: Toast 1 slice of whole grain bread. Top it with 2 Tablespoons natural peanut butter, 1 Tablespoon honey and half of a banana thinly sliced. TIP For a heartier dish, add another slice of bread and cook this sandwich on a warm skillet like you would make grilled cheese.
  
  
• Yogurt Parfait: In a tall glass or sundae cup, spoon alternating layers of low-fat yogurt, granola and sliced fruit of your choice. TIP Try fresh or canned fruit such as berries, peaches and bananas.

When you want something salty, try…

• Nachos: Spray a cookie sheet with non-stick cooking spray and preheat the oven to 450 degrees Fahrenheit. Spread out a handful of low-fat or baked tortilla chips onto pan. Top with salsa, black beans (canned and rinsed), and a small amount of shredded cheese. Bake for 15 minutes or until cheese on top is melted. TIP You can also heat nachos on high in the microwave for about a minute.
  
  
• Nut Butter Dip: Combine 1/4 cup of your favorite nut butter (such as peanut butter, almond butter or cashew butter) with 1/4 cup water. Whip with a fork until smooth. Cut up carrots, celery, cucumbers, apples, bananas or other fresh product into spears and dip into the nut butter. TIP You might have so melt the nut butter slightly to achieve desired consistency.
  
  
• Bean Burritos: Top a whole wheat tortilla with canned fat-free refried beans, salsa and shredded low-fat cheese. Microwave until warm, then add chopped lettuce and plain low-fat yogurt for garnish. Roll up and enjoy! TIP If you don't have refried beans on hand, open a can of black or pinto beans, rinse, drain and then mash with a fork.
  
  
• Personal Veggie Pizza: Preheat oven or toaster oven to 450 degrees Fahrenheit. Spread tomato sauce onto a piece of whole wheat pita bread. Top with your favorite veggies, such as frozen peas, corn, diced peppers or onions, olives, broccoli or sliced tomatoes. Sprinkle cheese over vegetables and bake for 15 minutes or until cheese is melted. TIP If you don't have pizza sauce on hand, you can skip the sauce. For added flavor, sprinkle your pizza with garlic powder, dried basil and/or dried oregano.

When you'd rather head to the store, remember…
If you don’t have the time to make any of the recipes above but still want to snack healthy, there are some great packaged snacks available. Take a cruise down the natural-food aisle the next time you’re at the supermarket. There are plenty of low-fat, healthy and natural versions of your kids' favorites. Healthy snacks that don't need any prep work include:

• Low-fat yogurt
• Trail mix
• Mixed nuts
• Dried fruit
• Fruit leather
• Granola bars
• Protein or energy bars
• Fresh fruit
• Low-fat string cheese
• Whole grain cereal with low-fat milk
• Whole grain crackers with sliced low-fat cheese
• Cottage cheese
• Baby carrots with hummus
• Air-popped popcorn
• Whole wheat pita with black bean dip
• Celery sticks with peanut butter
• Canned tuna salad kits

It's good for kids and teens to snack, especially if they’re eating the right foods. Providing their growing bodies with a steady supply of nutrients is the key to staying healthy and energized. So snack on!

Hummus Lover

Honestly, I didn't know what hummus was until my DH went to Egypt for a year. On mid tour he came home & told me how Egyptions eat this stuff all the time and how healthy it was. I thought yeah, whatever! He went to the store & bought some for me to try. One look at this stuff I though ewww, that looks like baby poop but the smell was amazing ... yes I tried it, I was hooked. Hummus from the stores is rather expensive considering what it's made of & how tiny the package is so DH & I decided to make our own. Below is an amazing recipe for hummus. Of course you can add any kind of spice to change the flavor ... I'm only adding the traditional recipe. Hope you enjoy it as much as I do. Hummus is great on pita bread!

Ingredients:

1 Lbs. canned garbanzo beans, rinsed and drained 2 Tbs. lemon juice 1 Tbs. olive oil 1 tsp. garlic, minced 1 tsp. dried oregano leaves 1/4 tsp. salt (optional) 1/4 tsp. pepper, optional Cooking Directions: Coarsely mash garbanzo beans. Mix in remaining ingredients, and season to taste with salt and pepper.

My Food Plan:carb down day

 

B= 4 cups of coffee, 2 egg whites, 1 whole egg, 1 oz cheddar cheese, 4 cups of water

 

S= 1/2 cup of cottage cheese

 

L= 1 slice of bread, string cheese, can of potted meat, 4 cups of water. (not the most nutritonaly sound lunch but hey all protein)

 

S= 1 boiled egg

 

D= citrus chicken, steamed broccoli, cucumber salad

 

S= Protein shake (only if I feel hungry)

 

Daily Total:

Calories 1,241

Fiber 15

Fat 59

Carbs 55

Protein 118

Family Fun Fitness Tip

Have you thought about how great it would be to include your family in your pursuit to exercise more regularly? Family exercise will improve the health of your loved ones, make exercise more fun, and at the same time develop stronger connections between all of you. With a little creativity, you can find a way to make it work for everyone.

FITNESS TIP
Whether your family enjoys an occasional trip to the arcade, or playing video or computer games from the comfort of your own home, the possibilities for fitness-related games is endless these days! Of course, children who are sedentary and play a lot of inactive video games are more prone to being overweight, but why not take your child's love of video games to help promote healthy habits? Here are some good choices for parents, family, and kids:

Dance Dance Revolution (I even love this sucker) is a simple game, appropriate for children and adults of all ages. Follow the screen's cues of moving up, down, left or right on a pad of arrows that you stand on. This game is available in arcades and for home video systems, including Nintendo 64, Sega Dreamcast, PlayStation, PlayStation 2, GameCube and Xbox.  DDR also has a setting for your weight & you can place it on calorie count. After your workout you can go back & see how much you burned. It's an awesome tool & I promis you ... you will be sweating even if your on beginner!

Eye Toy, which works with Playstation 2, is a small video camera that you can sit on top of your TV or other surface and plug into the Playstation console. With Eye Toy games Play, Play 2, Groove, AntiGrav, and Operation Spy, your whole family will enjoy being "in" the games you play. You'll literally see yourself in the video game and your actions make it work. Punch your opponent in Kung Fu, dance up a storm in Groove, and try other fun activities like being a soccer goalie, hitting homeruns, hoverboard, or Dancing Diva.

When at the arcade, try other active games that require agility in more muscles than your thumbs. There are options for cycling where you actually pedal and steer, shooting hoops, playing air hockey, and even balancing on a skateboard!

The most important thing is you'll be having a blast with your family while getting healthy. What could be greater then that?

my day

 <-- My lunch, now using a saucer instead of a regular sized plate. A saucer is actually bigger than what people used to use a long time ago but it's a helpful aid so I don't eat more than a portion.

FOOD PLAN

B- coffee (4 cups), 1 cup oatmeal, protein powder, 2 cups water

S- slice of raost beef (deli), string cheese, 2 cups of water

L- 1 cup steamed broccoli, 1/2 cup mashed potatoes, 3 oz. chicken, 2 cups of water

S- Protein shake, 4 cups of water

D- 4 oz steak, 1/2 cup green beans, 2 cup salad w/dressing, 2 cups of water

S- 1 cup fat free jello, 2 TB whip cream, 2 cups of water

CARDIO PLAN

30 min. yoga booty ballet, 2 mile walk

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How to avoid on the job weight Gain

Even if you love your job, it may be killing you.

 

Australian researchers found that men sitting at their desks more than six hours a day are nearly twice as likely to be overweight than those who sit for less than 45 minutes a day. While women fared slightly better—spending on average 20 more minutes on their feet at the office than men—researchers conclude that a sedentary job is a major health concern for both genders.

 

And it’s no secret that sedentary jobs (and lifestyles) have contributed dramatically to the accelerating obesity rate of the past 20 years. Put emphasis on the word ‘dramatically’—a study conducted by the University of Chicago in 2001 found that a worker in a sedentary career may end up with a Body Mass Index 3.3 units higher than someone in a highly active job. If you’re 5'5" this can mean an increase in weight from 140 pounds to 155 pounds!

 

Now that you’ve heard the bad news, let’s turn to the good news… 
 

You CAN love your less-than-active job and be fit. Here’s how:

 

1. Be sure to eat. It’s easy to slog through a day of meetings, e-mails, and phone calls to discover at 4 p.m. that you haven’t eaten since breakfast. But, your body needs energy to get you through the day. Make it a priority to have a healthy and tasty meal—along with 1-2 healthy snacks. It is not a sin to opt for such shortcuts as microwave meals, as long as you read labels to avoid items with excess calories and sodium.
    
2. Compensate, compensate. Get physical to compensate for your sedentary workday. Join a gym, take an early morning run, or find time for fitness fun with your family. Buy one or two pieces of home exercise equipment that will allow you to exercise no matter what the weather.
    
3. Rework your network. Chances are, your friends and co-workers need help with their love handles just as much as you do. So, try some new activities that don’t revolve around food. Organize a bi-weekly volleyball game, walk during lunch, or play a quick round of mini-golf after work. 
    
4. Bring your buddies on board. While you’re coaxing co-workers to modify those after-work habits, see if you can’t involve them in a friendly get-fit challenge during work hours. By sharing healthy potluck lunches, exchanging recipes, and providing moral support, you’ll find that getting in shape can be a team-building triumph. (You might even check with Human Resources or management to see if you can involve them in a fun or meaningful way—since healthy employees save $$$.)
    
5. Don’t eat due to boredom. Blacklist the office vending machine by stashing strategic healthy snacks (apples and almond butter, low-cal energy bars, nuts, or hummus and pita bread) that will give you a lift without adding to your waistline. If you know that occasionally you’ll fall—and most of us do—pick out ahead of time the items you can live with so that your dip doesn’t become a dive. Keep water at your desk; it’ll give your hands something to do when you’re stressed and will divert you from eating when you’re not really hungry.
    
6. Vary your routine. We all have them— those daily social rituals, like heading upstairs to the cafeteria for a mid-morning latte and muffin. You can still have those items…but make it sometimes, not all times. If you want to change your life in big ways, try some small changes, like substituting a yogurt and black coffee with skim milk half the time. You’ll save about 470 calories (660 vs. 160)! (And you’re taking the stairs up to the cafeteria, right?)
    
7. Lose the technology. Modern advances are great, but do you control them or do they control you? As much as possible, take advantage of opportunities throughout the day to get up and move! Deliver that memo in person, sit on a stability ball at your desk to improve your posture, park at the far end of the parking lot for a brisk walk to your building. You’ll be surprised how quickly minor changes can improve your energy level and help you get fit.
    
8. Choose wisely. Whether you normally go out for lunch or eat in the cafeteria, try to make your meal choices conscious ones. Learn how to eat out wisely, and remember how much better you feel come mid-afternoon when you eat healthy. If you find that your cafeteria or workplace doesn't offer healthy choices, check with the person who’s in charge of food service—you may be the person who tips the balance to get better options!

One in five Americans is obese; three in five are either overweight or obese. But sitting at a desk doesn’t have to mean you’ll be just another statistic! Incorporating these simple strategies into your workday will bring you one step closer to being a healthier, more energetic you. 

Video of the Day

The following review is for the Basic segment only (there is an advanced section but I didn't do that one today); I will come back and reivew the Advanced one at another time.

Yoga Booty Ballet Basic is a fun workout in which you'll target your entire body with a variety of different exercise styles; like the title suggests, however, the emphasis is on the lower body, particularly the "booty" area. Instructors Gillian Marloth and Teigh McDonough are very enthusiastic, constantly smiling and frequently encouraging you to "get funky" or simply grunting "uh-huh!" They take turns leading each segment, sometimes with a class of participants, sometimes just the two of them on their own, in various outdoor settings.

The workout begins with a 5-minute warm-up that includes dancey-type moves as well as stretches; the warm-up is led by Teigh with Gillian and 3 others in the background. Next comes a 7-minute ballet segment, filmed by a pretty pond area with Gillian and Teigh alone. Gillian leads here, doing front, side, and back leg lifts and concentrating on the glutes all the while; there are also some 1-legged squats between the moves. I liked this better than other ballet workouts I've tried, mainly because you don't use a chair for balance and because you're focusing more intently on the "booty" area.

Teigh leads Gillian and the lone male participant, Andy, for the following segment. Although she describes it as cardio work, it might be better thought of as aerobic weight training, as you are moving quickly enough to get your heart rate up while using light weights. The exercises in this section include plies, squats, and various arm moves such as bicep curls, shoulder presses, and triceps french press for a total of 9 1/2 minutes. The following segment, yoga, was my least favorite, which is surprising since I enjoy yoga and practice it regularly. I think part of the reason I didn't like this section because I found Gillian's voiceover cueing to be poor. Also, the yoga is vinyasa-style, which means you keep repeating a series of linked postures (sweat like crazy), and after the weight work, I found this very tiring. The full class is back for this segment, which is 8 minutes long.

Teigh again takes the lead over Gillian and Andy for ashort (6 minutes) but intense section focused on abdominals. They use a "squishy ball" held between the legs to add extra resistance, but I'm sure a pillow, small kids ball or a Pilates fitness circle would be an adequate substitute. The moves are tradional crunches, but the use of the prop makes the work more difficult. To end the workout, Teigh leads the full class in some simple stretches, beginning on the floor and then moving to a standing position. The stretch segment is 4 1/2 minutes long, bringing the entire workout in at 40 minutes. Although the overall workout is relatively short, you will feel thoroughly worked out by the end, and both my buns and abs always feel it the next day. I would have prefered the segments to be arranged a bit differently--e.g., I would not have had the yoga come right after the strength/cardio portion--but overall, I really enjoyed this video. Highly recommended to anyone looking for a fun workout with a "booty" focus.

It's my BLOGOVERSARY

It's official ... this journal has been up & running for 1 year now. WOW ... where did all the time go?

I've lost weight, gained weight, lost weight again, bought several new workout videos, bought a few weight loss books too, tried 4 different weight loss plans none of which worked (Alli sucks rotten eggs) until I found my current plan "Crack the Fat-Loss Code", took a couple of trips to the beach, had my MIL live with me for 2 months (horrible idea by the way), tried to mend the relationship with my mother (another bad idea), lost my grandfather, my baby brother moved into the area, my other brother had twins in January, had a couple J-Land friends pass away, made a couple long lasting journal friends (these will be friends for life), my husband retired from the Army after 24 years of service ... lots of things happened this year. I started this journal weighing 206 ... got down to 203 ... went up to 211.8 ... now I'm down to 198.8. Was hoping to be at goal by now but I'm blessed to be able to say I have lost this year instead of ending it with a gain.

Thank you to all of you who have supported me on my weight loss journey. You all mean the world to me.

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Exercising with your Dog

You come home from a long day at work, ready to put your feet up and relax for a while. When you open the door to find your furry friend waiting, hoping that it’s time for a walk or a game of fetch, what do you do? Do you ignore the wagging tail, those big eyes, and that look of excitement? Of course not! You decide that relaxing can wait, and you head out with Fido for a little activity.

You know that exercise is good for you. It helps you maintain a healthy weight, manage stress, sleep better, and increase your energy level. The great thing is that activity does the same for your pets! Not only will exercise help them live longer, but an exercising animal is also more alert and more content. Some people believe that their pets misbehave to get even for being left alone; but in reality, the cause is usually boredom from lack of exercise. Many other behavior problems like chewing, digging, and barking go away once the animal starts getting regular activity.

Some recent studies have shown a link between pet ownership and better health. A dog, for example, becomes a stimulus for exercise. Therefore, pet owners tend to have better cardiovascular fitness levels than people without pets. One study, for example, showed that dog owners walk an average of 300 minutes per week--that's nearly double the 168 minutes of walking that people without dogs usually do. In addition, pets have been shown to reduce anxiety, be a source of physical contact and comfort, and decrease feelings of loneliness and depression.

Exercising with your dog is a great time saver! Whether you like to run, walk, or play in the backyard with your pet, you can get your own workout at the same time. Although walking is probably the most common activity, there are other opportunities for exercise that you may not have thought of—hiking, backpacking, jogging, swimming, and rollerblading (be careful!) can all be done with pets in tow. Many sporting goods stores now carry items such as canine backpacks, hands-free leashes (to make jogging easier), and life vests to protect pets in the water.

Just as it would be hard for you to go out and jog for 45 minutes if you haven’t worked out in 6 months, it’s also hard for your pet. Be sure to get your veterinarian’s okay before beginning your pet’s exercise routine. After you get the go-ahead, here are some tips to help you get started:

• Start slowly, gradually increasing the time and intensity of the activity. This will safely strengthen your pet’s muscles, aerobic capacity, and footpads.
   
• Pay attention to how your pet is feeling. Signs that your pet needs to slow down or stop include drooling, stumbling, trouble breathing, and a long, droopy tongue. Take a break and consider making tomorrow's workout shorter. Also remember that in hot weather your pet can't sweat like you do to keep cool.
• Concrete and asphalt are tough on your friends’ paws—especially on hot days. Try to walk or run on dirt paths (or grass) as much as possible.
   
• The longer you work out, the more water Fido needs. Bring along a collapsible water dish to help your pet stay hydrated.
   
• Be realistic about your pet’s limitations. Many smaller breeds love going for a brisk walk, but you’ll probably have to carry them on a strenuous hike. Animals with a thin coat will not tolerate cold weather very well, whereas dogs with thick coats don’t do well in the summer heat.
   
• You should avoid strenuous exercise with your pet until they are finished growing (after 9-12 months for most dogs).

  Working out with a buddy can be motivating and make exercise more enjoyable. So think about making a buddy out of your four-legged friend!
  
  

Eat to beat PMS

PMS ... my DH says for him this means Pretty Much Screwed ... he he he ... he's such a kidder!

PMS. Three little letters that spell dread and discomfort for millions of women every month. It is reported that more than half and perhaps as many as 85 percent of all women experience discomfort related to menstruation, common referred to as Premenstrual Syndrome. In this article I'll explore how your diet (and some nutritional changes) can help you eat to beat monthly PMS symptoms.

What is Premenstrual Syndrome?
Premenstrual Syndrome (PMS) is the name for a group of symptoms that begin 7-14 days before your period (menstruation). The symptoms include a variety of physical and psychological symptoms and usually stop soon after your period starts.

While the exact cause of PMS is unknown, it seems to be closely related to the fluctuating levels of hormones, including estrogen and progesterone. Some women may be more sensitive than others to changing hormone levels during the menstrual cycle. Stress and emotional problems do not seem to cause PMS, but they may make it worse.

Signs and symptoms of PMS
Symptoms vary from one woman to another, but the most common physical and emotional symptoms include:

Anger  Anxiety Appetite changes Acne Backache Bloating Breast swelling

Breast tenderness Constipation Crying spells Depression Diarrhea Difficulty sleeping Fatigue

Fluid retention Food cravings Headache Insomnia Irritability Joint and muscle pain Memory problems

Mood swings Overeating Swollen hands or feet Tension Trouble concentrating Upset stomach Weight gain

While 85 percent of menstruating women experience some of these symptoms, only 3 percent to 8 percent experience a severe form of PMS called Premenstrual Dysphoric Disorder (PMDD). PMDD symptoms are severe enough to either disrupt women's personal relationships or interfere with their normal work and home responsibilities.

Eat to Beat PMS
There is no cure for PMS, but healthy lifestyle habits may help reduce symptoms. Here are 9 eating tips that I recommend for women who want to prevent or reduce their PMS symptoms:

1. Enjoy 4-6 smaller meals throughout the day to reduce bloating and feelings of fullness.
2. Limit your consumption of salty foods and sodium to reduce fluid retention and bloating. Use your Nutrition Tracker (or your journal) to monitor sodium intake, aiming for 2,400 milligrams or less each day.
3. Select foods high in complex carbohydrates and fiber, such as whole grains, brown rice, fruits, vegetables, beans, legumes and lentils. According to the American College of Obstetricians and Gynecologists, these foods may improve mood and reduce cravings.
4. Limit your intake of highly refined and processed carbohydrates such as chips, crackers, and snack foods. These foods can trigger overeating and upset your digestive system.
5. Limit the amount of sweets (candy, cake, cookies, breakfast pastries, pie, jams, jellies, and soda) in your diet. These can cause rapid fluctuations in blood sugar that contribute to moodiness and irritability.
6. Choose calcium rich foods and get at least 1,000-1,200 milligrams daily. Calcium is a key nutrient for women anyway, but it has also been shown to ease depression, moodiness, water retention and PMS pain.
7. Avoid or limit caffeine consumption to decrease feelings of tension, anxiety, and irritability prevent breast tenderness.
8. Avoid alcohol to help with feelings of depression and moodiness. One study published in the British Journal of Obstetrics and Gynecology also found that regular alcohol consumption increased length of and severity of cramps in women who experience cramps during PMS.
9. Discuss with your doctor the benefits of taking a multivitamin-mineral supplement.

In addition to dietary changes, the following lifestyle habits can also help women who experience PMS.

• Exercise can help improve your overall health and alleviate symptoms like fatigue and depression. Engage in at least 30 minutes of moderate exercise every day (or most days of the week). 
• Get enough sleep. Try to get at least 7-8 hours of sleep each night.
• Find healthy ways to cope with stress, like talking to friends, writing in a journal, or practicing yoga.
• Schedule stressful events for the week after your period.
• Don't smoke. PMS symptoms appear to be worse in women who smoke.
• Stick to a routine so that you eat, wake up, go to bed and exercise at the same time each day.

If dietary and lifestyle changes don't help control your symptoms within two to three cycles, or if PMS seriously affects your health and daily activities, visit your health care provider. There are no unique physical or laboratory tests to diagnose premenstrual syndrome, but your doctor can examine you and perform test to rule out other problems. He or she may ask you to keep track of your symptoms for several cycles, too. Your health care provider may suggest various treatment options, including medications such as aspirin, acetaminophen, ibuprofen, ketoprofen, naproxen, diuretics, antidepressants, nonsteroidal anti-inflammatory drugs, and/or oral contraceptives (birth control pills). You may need to try more than one medicine to find the treatment that works best for you.

Why suffer through PMS every month if you don't have to? Try to incorporate these habits to improve your overall health and well-being and feel your best all month long.

Lose it ...

Wanna lose some weight with me? I'm in desperate need of "serious minded" women to help me lose weight. It's very important that you are ready to get the weight off cause I can't deal with excuses of why you can't eat right or exercise. If you really want to take weight off then you will do everything possible to see that it comes off.

The rules are pretty straight foreward ... you have to be serious about losing weight, you have to post on the site your progress no less than once a week but I'd really like to see daily check in's cause like I said ... I'm in need of support! I'm guessing if your joining it's because your looking for the same thing. You must weigh in once a week, NO EXCEPTIONS!!!  Even if you know you screwed up ... you have to face the music & weigh in. It's not gonna be an easy journey but it will be easier with like minded friends.

 

Click to join 3phatgirlz

The Key to Weight Loss

OMG ... the weight is still coming off. As of this morning I'm down another 2 oz bringing my weight to 198.4! Still higher than I want it to be but wow ... almost 10 pounds since the 15th of July when I visited my doctor last.

This article comes from SparkPeople. Not a member? Click on SparkPeople to become a member for free. Trust me ... it's one of the BEST fitness & nutrition sites around.

Finally-- here it is. You have been waiting to hear these words for years...or at least as long the zipper on your skinny jeans hasn't budged. The key to weight loss success! It's not a shake, a supplement, or an exercise gizmo. You have it already, right at your finger tips.

"I feel the most important action one can take when trying to lose weight is to keep a food diary," says SparkPeople dietitian Becky Hand. "Yes, it takes time to write down everything consumed during the day, but this in itself can curtail overeating and be vital for self-assessment and monitoring.  Today, it is easier than ever with computer-based tools such as SparkPeople's free Food Tracker.  A few clicks, and your results are known immediately!"

Studies show that people who keep food journals lose more weight and keep more of that weight off in the long run. The National Weight Control Registry–an ongoing research project tracking more than 3,000 people who’ve lost an average of 66 pounds and kept it off for five years–found that keeping a food journal is the one strategy used by the majority of successful dieters. In fact, in a study of 685 dieters conducted by a health insurance company, the best predictor of weight loss throughout the first year was the number of food records kept per week. Another recent study published in the American Journal of Preventive Medicine found that dieters who tracked their food intake in a "food diary" lost twice as much weight as those who didn't track their food.

This is why the Nutrition Tracker plays such a key role in the SparkDiet. It gives you a proven, fighting chance. If you're not yet a Nutrition Tracker user, try it out for a few days and see if it doesn't help you make better choices, too.

Why keep a food journal?

• Tracking the food we consume forces us to take responsibility for our food choices. It shows what we're really eating.
• An accurate food journal helps us see eating patterns, giving us insight into when and why we eat.
• Monitoring the foods we eat helps us estimate calorie intake, so we can make adjustments, by eating less or exercising more.

If you're beginning a program to change your habits, you may want to start with a baseline food journal that keeps track of a "typical" week of food choices and exercise. This way, you'll have a better handle on what you need to work on-- problem times or situations, circumstances that make it difficult to eat healthy, and so on. The level of detail you record depends on your goals, but some possible things to jot down include:

• What you eat and how much you eat: You can estimate portions, but be honest and be thorough-- don't forget items such as candy, condiments, etc. Record as you go to ensure accuracy.
• When and where you eat: Time of day, how long you were eating, if you ate in a fast-food restaurant or the company cafeteria, etc.
• Who you were with and any other activity you were involved in: Were you reading or watching TV, or having brunch with your best friend?
• Your mood while eating: Were you bored, frustrated, happy? This may tell you whether you engage in emotional eating—eating triggered by mood, not hunger.
• Any exercise you did, including the activity, length and intensity, and estimate of calories burned.
• Any special categories for which you want to monitor consumption, such as carbohydrates, fat, or fiber content.

Once you have a baseline journal, you can set priorities for what to work on. Do you eat well when eating by yourself, but go overboard when you're with friends? Does the routine of a workday keep you in line, while the freedom of the weekend weakens your willpower? Do you subsist on convenience foods that are heavy on processing but light on nutrients and real taste? Important things to consider include:

• What is your real motivation for eating? Are you truly hungry when you eat or are you eating for emotional reasons?
• Do you eat well-balanced meals with reasonable serving sizes? If not, map out the changes you’d like to make.
• Do you eat at appropriate intervals, or do you eat a little and then overindulge later? It may seem counterintuitive, but eating smaller amounts more often may keep your energy high, and prevent overeating.

A food journal allows you to compare your habits to the healthy habits recommended by experts: getting 25 grams of fiber a day, limiting fat intake to 35 percent of your total calorie intake, and consuming fewer calories than your body burns daily. You can then continue to track what’s important to you—whether it involves elaborate detail or very simple information.

Keeping a food journal can make us uncomfortable because doing so forces us to recall things we’d rather not take note of—that chocolate shake we had for lunch, or that extra mound of mashed potatoes we regretted as soon we inhaled it. In other words: no pain, no gain. When you see the foods you’ve eaten listed in black-and-white, you can’t wish them away. But pain, even metaphorical pain, can be the impetus for change—and if used consistently, a food journal can be the instrument of that change.

Not Fluke ...

Just a real quick entry ...

OMG ... I weighed in again this morning cause I was just sure that yesterday's weigh in was a fluke. It wasn't!!! I'm officially in Onederland ... 198.6

Off to run errans & take son to the skate park.

Onederland ...

Video of the day:

Product Description
Now you can keep having fun while you shed pounds and inches ---with Yoga Booty Ballet LIVE! Gillian and Teigh want to make sure you keep your body moving and your booty shaking --- just as if you were with them at their studio in Hollywood. Yoga Booty Ballet has taken LA by storm, and now it's your turn to join in the fun! You'll love how their signature yoga, ballet, cardio, and booty-sculpting moves transform your body. Get your whole body moving and loosened up with this easy-to-follow workout. It's the perfect routine to use between your more strenuous activities. You'll love the simpler choreography and low-impact cardio.

 

I got mine from Target online. I don't remember how much I paid for it cause it came in a set of 4. I'm thinking it was like $30 -$40 for the set. It came with a small fitness ball to. This baby is so darned awesome ... if you love yoga ... ballet ... or just dancing then you will love this video.

 

So ... the subject says Onederland. What does that mean? It means that I broke into the 190's as of this morning. I'm officially out of the 200's. It's been at least a year since I have been in the 190's. One scale said 199.5 while the other one said 198.6. I checked the scaled by using 10 pound hand held weights & they both came up as perfect so I don't know what caused the difference. All I know is I lost ... both scales confirm it & I'm flipping happy ... I'm NOT going back. I'm still keeping up with my Crack the fat-loss code program and realizing diet isn't the right word for this program. It's just life changing. I'm not eating anything that I wouldn't eat regularly ... I'm just eating smaller portions of one kind of food & bigger portions of another. I can live with this for the rest of my "healthy" life.

Consistency Eventually Leads to Breakthroughs!

Sweat the Small Stuff!

Consistency, is something our society often overlooks. People are so focused on wanting things now that they aren't willing to spend the time consistently doing small things over time. This attitude results in loads of stress and lost opportunities.

Here's how you can reap the benefits of consistently doing small things:

First, pick small goals that can be somewhat easily integrated into your normal daily schedule. Examples include:

• 10 minute workout in the morning
• Taking fruits and vegetables to work (packs of raisins, an apple, or a bag of carrots)
• Giving yourself small breaks throughout the day to relax or meditate
• Working on a new skill for a certain amount of time each week

Next, set specific goals based on these, then write down the goals and track them. www.sparkpeople.com or www.calorie-count.com  is two great ways to track your goals. Doing these small goals consistently will build a good foundation - a springboard for future success.

Once you do these steps, consistently setting and achieving goals becomes an upward cycle. As you gain momentum, you will want to continue achieving new goals. One thing to watch out for is losing focus on the goals that built your springboard, which can cause the whole thing to fall apart. Those goals should become good habits.

Consistently building new habits can lead to personal breakthroughs that wouldn't have otherwise happened.

Here's a personal example: I've been really working on my fitness consistency over the past 2 months. I've also set a goal to improve my walking miles. Last night I walked indoors cause the 90+ degree heat was just to much for my body to take. Afterwards, I the walk video finished I continued to hit another video for another 20 minutes or so. Instead of being down mentally and exhausted physically from the heat, I still had a bounce in my step from the improved fitness. Also, I concentrated on improving my stride and wanted to get better. After about 10 minutes, I had a breakthrough in the development of my stride and my DH immediately noticed I was walking much stronger. Now, I'm even more excited about getting out and walking more. If it hadn't been for consistently achieving smaller goals, I probably wouldn't have had this breakthrough.

These same principles can work for you in all areas of your personal and professional life. Consistency is the key!

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Focus on Power Foods

Did you know that ants can lift up to 50 times their own weight? This goes to show that power can come from small places. The same theory applies to power foods. 

Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. Quite simply, you can make your calories work for you. The more efficiently you eat, the more you can eat before reaching your calorie limit.

The great part about power foods is that you are likely eating some of them already! And if not, parts of your diet can be easily replaced by other power foods. Adding just a few more power foods can make a big difference in your calorie intake and appetite.

At the top of the Power Food list are foods that contain proteins, fibers and complex carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. However, there are power foods in every food group and plenty of options to choose from.

 Good Power Foods 

Grains whole wheat cereal oatmeal whole wheat bread, pita, bagel, pasta brown rice deli rye pure bran muffins cream of wheat raisin bread

Fruits/Veggies oranges berries (especially blueberries) cantaloupe watermelon apples avocado chili peppers spinach sweet potatoes tomatoes

Dairy/Protein low fat or skim milk low fat yogurt salmon tuna chicken almonds peanuts walnuts and hazelnuts beans eggs

In need of Support

Not me this time around but for another lady who is at the beginning of her weight loss journey. Cheryl is a sweetie in desperate need of weight loss support. She has a journal which you can find HERE. Please show her some love.

As for me ... I'm famished today. I don't know what's wrong with me ... I'm so hungry but when I go to eat anything it seems to turn my stomach so much that I'm not able to eat yet I'm still hungry. I tried a new protein shake ... it's called a mocha shake ... ewww. It's instant coffee, ice cubes & chocolate proein powder. I think I prefer the protein shakes without anything added to them. Everything I have tried is just NASTY!!! I'm hoping dinner does it for me. DH is making dinner, broiled steak, steamed broccoli & a garden salad with low carb dressing. I'm praying that he doesn't over spice it. I just want to taste the natural goodness of the meat.

I haven't worked out yet although I will be doing my little 4 mile walk after dinner. Hoping for an awesome weigh in by weeks end. I'm truly hoping to make it to Onderland ... it's been so long since I've seen it ... I'm excited! I know I'm losing more than just weight, the inches are coming off too. Today I'm wearing 16 stretch jeans & I'm having to wear a belt to keep them from falling off. It's a little funny ... their so lose that I don't have to unbotton them to pull them down. Now that makes a girl feel good. Now if I can just get out of 16's forever. If their not made of stretch material then they fit perfect ... well except for one pair that must be a small 16 cause those bad boys cut me off to much to even put on.

Well, I'm off ... gotta catch up on all of your journals. Hugs!

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Physical Activity Recommendations: Adolescents (13+ years old)

Having two tweens myself I find articles on adolescents health extremely important. I don't want my children growing up to struggle with the same issues that I am.

As an adult, you need to exercise and maintain a good level of fitness for your health--to manage your weight, prevent diseases, reduce stress, and be able to accomplish normal activities of daily living, from carrying groceries to cleaning the house. Children need to be fit for the same reasons as you. Physical activity has the same benefits, including better sleep, and in some cases, improved behavior and attention. So how much is enough for your child?

Developmentally, adolescents are experiencing puberty and bodily changes as they mature into young adults. You'll likely notice them grow much taller and stronger.

Experts recommend 30-60 minutes of physical activity for adolescents. By this age, allow your teen to choose their own activities, based on their interests--but make sure they're age-appropriate. Some ideas include jogging and running, competitive sports, fitness classes, gymnastics, bicycling, and exercise videos.

As a parent, be a resource and support your child's activity choices. Try to provide her/him with the equipment and transportation necessary to reach his goals. Ensure that your teen exercises vigorously at least 3 days per week.

I'd like to make a special note here ... my DS has been eating healthier snacks & skateboarding on a daily basis for the last month. As a result, that darling boy of mine has lost 5 pounds. We're so very proud of him.

Okay, my last entry was about the book I'm reading "Crack the fat-loss code". I haven't finished it yet ... school threw me off of my lazy boring schedule. That's my excuse & I'm sticking to it. =) Anyway ... I fell off plan from Friday through Sunday ... I don't know what I was thinking ... nothing good obviously. Friday was a dinner for DH and his retirement from the Army, he gave 24 good years. I'm glad he's retired but life sure has changed around here, mostly good though. Saturday we all just layed around the house playing bored to death! he he he DH & I did go for a 2 mile walk Saturday & Sunday night.

Yesterday school started so I was one frazzled person ... trying to keep the kids on a schedule after not having one for 2 months was more difficult then I remembered last year to be. We made it through our first day successfully though ... last night DH decided to go for a longer walk ... 4 miles. DD decided to go with us. She always has so much energy, one day I'll have all that energy.  I may be getting older but I'm also getting back in shape.

Food wise I'm on plan. Yesterday I had; B= 1 oz egg cheese burger, a coffee, 2 cups of water S= 1/2 c cottage cheese, 2 cups of water L= lettuce, cucumber salad with 1/2 can tuna and low carb dressing, 2 cups of water S= vanilla protein shake with crystal light added for new taste. YUMMY!!! 2 cups of water D= cajun flavored flounder, steamed broccoli, lettuce, spinach, cucumber salad with low carb dressing, 2 cups of water S= sting cheese wrapped in 1 slice deli roast beef, 2 cups of water.

Crack the fat loss code part 2

Rules for the Carb-Deplete Cycle. (This is what you’ll be doing for 1 week)

The success of your entire plan depends very much upon the first 7 days. Be precise, logical and rational. These rules must be followed exactly. It is very important during this week that you count any and all carbohydrates you take in. Remember, your carbohydrate total must be less than 20 grams. Follow the plan exactly, and should you make any substitutions, make sure to count the carbs.

·         Be Exact. Write down everything that goes in tour mouth so you know what and how many carbs you consumed that day.

·         Keep track of what you’re taking in every day. Logging in helps you see what you’re eating and doing.

·         Time matters. Eat every 3-4 hours up until 2 hours before bed. Think of your body as a car. The tank on your car holds only so much gas; when it says “E” you have to go get gas. Your body works the same way. It holds only enough fuel for t3-4 hours of energy at one time. People with diabetes need to make sure they eat protein before bed and immediately upon rising; they have been “fasting” all night.

·         Get your daily minimum. I prefer you eat 5 small meals, but you must have a minimum of 4 meals each day. Don’t force meals, but do eat at least 4.

·         Control your portions. Limit portion size to the size of your fist, (When eating out, ask for a to-go container at the beginning of your meal, and portion-control your food.) Portions have gotten out of hand. Restaurants are trying to provide more food for less money, so you’ve often getting two meals in one. If you’re like me, you were taught as a child to eat everything on your plate. The guilt sets in if you don’t clean your plate. Learn new rules; set aside half of your meal in your to-go container, and eat what’s left on your plate. This simple tip has many benefits: not only do you save another meal for later, but you have no guilt about going out for dinner, and most importantly, you avoid overeating.

·         Monitor your carb intake. Carbohydrate intake must be less than 20 grams of “active carbs” per day. Carbs minus fiber equals active carbs. Check your food labels. To get the active carbs, subtract the amount of fiber from the carbs total.

·         Drink your minimum amount of water each day. For women, the minimum is 70-80 ounces, for me, its 100-128 ounces per day. In the absence of water, your body stored carbs for its hydration needs, so if you’re a poor water drinker, you would literally be shutting off your body’s water supply via reduced carbs. That means you must add water, not less. If you’re feeling fatigued during this week, it’s ok to add (a little) fat from your substitution list. This week is about depleting carbs, not fat. Add oils to your salads. This will give you energy and the needed calories for energy.

·         Stay away from fruit and fruit juice. After 7 days, there are no forbidden foods or juices, but for now, don’t have any fruit or fruit juice.

·         Beware of sauces and toppings, as they might have hidden carbs. Even ketchups and condiments might have carbs. Be careful about hidden carbs, so the 7 day plan can work. You can go over your limit and not even know it if you don’t read labels or of you order saucy foods in restaurants.

·         Eat foods on the meal planner or substitution list. If you want foods that aren’t on the meal planner for this week, stick to choices from the substitution lists for the Carb-Deplete Cycle. Closely follow your lists during this week.

·         Make sure to have one serving of broccoli per day. Broccoli and other veggies listed during this week are thermic; they produce heat. Broccoli also has a lot of fiber, which is something you need during you first week because of all the extra proteins and fats you may not be used to. Constipation can be a problem, so make sure to eat 1 cup of broccoli each day.

·         Avoid protein bars & low carb foods. These bars and their low carb counterparts contain so many chemicals and additives, to the point where these foods are unsafe. Instead, eat whole foods, good foods, and real foods. If it doesn’t taste natural, it’s most likely not.

·         Skip alcohol. Not this week; sorry. Later, and soon alcohol will shift back into your food plan, but not now,. Abstaining from alcohol is a must.

·         Don’t force meals or eat too much at each meal. A good rule of thumb is that if you get to your next meal and aren’t hungry you ate too much at your previous meal. If you are starving before it’s time to eat again, they you didn’t eat enough at your previous meal.

·         Positive attitude counts. Surround yourself with positive people, and seek the support of others. These are the people who are close to you and want to see you succeed.

 

More to follow as I get it typed up. Thanks for reading. Hope this information helps some if not all of you.

Page from Crack the fat-loss Code

     When you eat food, your body uses it as fuel. But fuel is worthless if the body can’t tap into some of it now, some of it later and some in case of emergency. Fortunately, when you eat,     the body has the ability to tap into what you eat for energy.

    Like most machines, you body seeks the path of least resistance. That’s why carbohydrates are your body’s first choice for it’ main source of energy; they digest first and then the body also makes them readily available or stores them for later use.

     The body’s muscles can be likened to its internal storage shed; what it stores there is glycogen.  When we talk about glycogen, this is just a fancy word for stored energy from carbohydrate consumption. So as we have seen, energy is either used right away or stored as glycogen while the extra spills over into fat, which is why there is a fat-loss code to crack in the first place.

     The way your body uses energy is interesting.  When you’re not feeding yourself, the body is still functioning. So where does it get its energy even when you’re not scarfing down proteins, carbohydrates, or fats?  Well, here is where we return to our electric calculator, which is like the body has three energy sources: a plug that goes into the wall, a battery back up, and if all else fails and there is no wall to plug into or the batteries go bad, a solar panel strip that serves as a kind of backup generator.

     Here is how the body-machine-calculator breaks down:

·         Electricity: The juice the calculator gets from being plugged directly into the wall can be compared to the instant energy gets from absorbing carbohydrates, the digestion of which begins on the tongue, for quick-source fuel.

·         Batteries: So what happens of your not eating and still need fuel? Well, that can be likened to your needing to use your calculator when there is no electrical outlet available. You can still add with it (use electricity), because there is a battery pack for just such an occasion. In the body, this battery pack is the glycogen stored in the body’s muscles. With no direct fuel source to pull from – no food being eaten – the body will call on this glycogen second to satisfy its energy needs. So the glycogen stored I the muscle is the body’s battery pack.

·         Solar panel: So what happens of you have no electricity available for your calculator and the back up batteries go dead? Guess what; you can still use the calculator, and for quite some time, because the emergency default is located on that handy little solar panel at the top of your calculator. How does this match up in the human body? Here is what it’s so important to crack the fat-loss-code; as means of last resort, only after the body has used the direct fuel from the food you eat or fuel from the glycogen in you muscles, it will then, and only then, use the fat stored in your fat cells for energy.

     So as we can see, for the body to break down fat and actually start using it as energy, we have to burn through not only the food you eat four to six times a day but also the glycogen stored away in the body’s muscles. We have to try running only on solar power, our backup energy source. When you crack the fat-loss-code, losing fat is as easy as adding on your calculator.