People are getting bigger. That's no secret. Here's something that's not as well-known: our food is getting bigger too. A LOT bigger.
From 1977 to 1997, hamburgers expanded by 23%; a plate of Mexican food got 27% bigger; soft drinks increased by 52%; snacks (potato chips, pretzels, crackers) grew 60%. We're now entering the second generation of overeaters who can't believe that a fast food soft drink used to come in 10 ounce cups. There's actually a frozen entrée that proudly sells itself as "1 Pound of Food," as if its total mass was a benefit.
Are they serious? This is getting ridiculous!
Well, no more... The first step to diet renewal is to regain some control over what goes on your plate. During your Fast Break, you started tracking food and calories to get a clear picture of what your current diet looks like. This week, you're going to focus on Food Portions. With careful measurement, you'll learn exactly how many servings you're eating, then reduce portions until they're more in line with recommended serving sizes.
This will be the habit that can cut the most calories the quickest. You could literally lose weight by doing nothing more than eating single servings of your favorite foods instead of the culinary pile of calories you're normally faced with.
Do you ever feel obligated to finish everything on your plate, even if you're not hungry? You're probably a member of the Clean Plate Club. Formed with good intentions, this concept can cause more harm than good in this time of absurd portions. The American Institute for Cancer Research found that 67% of Americans eat everything on their plates, regardless of size. Problem is, a typical dinner plate holds three serving of spaghetti, not just one. A better strategy is to find ways to put less on your plate to begin with.
Here are some other Portion Control tips:
Use smaller plates and bowls. There's a proven link between the perceived size of food and appetite.
Order an appetizer as an entree. Remember to stay away from fried foods though.
Order from the lunch menu at dinnertime.
Leftovers are okay. Ask the server to wrap up half your meal before bringing it out.
Order smaller sizes such as a half-order of pasta or a "petite" cut of meat. Even so, portions may still be hefty. It's not unusual for a "smaller" portion of meat to be an 8-ounce serving.
Pay attention to what you're eating. You'll eat more if you're mindlessly grazing or staring at the TV.
Learn to read food labels, but be careful. Serving sizes can be misleading (for example, a can of cola is technically two servings.)
A Quick Note:
As you cut down portions, you may feel a little hungry at first. To offset this temporary hunger without eating more:
Drink more water
Eat fiber-loaded foods
Eat low-calorie foods first
Eat slowly, put the fork down between bites
Thursday, January 14, 2010
Tuesday, January 12, 2010
Still Here
Yep, I'm still here like a hair in a biscuit. =) I ended uptaking the weekend off from cardio one because I was exhuasted, two I was busy helping hubby redecorate ourbathroom, and three I just needed a break. It worked! Yesterday was weigh in & I'm down almost a pound. I get so frustrated that I can't lose weight as quick as others but I guess I should be thankful that I don't gain as quick as others either. I always think I do but I found my old name on sparkpeople and found that in Jan 2007I was 204 pounds ... I'm only 206 now so not so bad, not good either when I think about the over all weight but not bad when I think it could be 20+ pounds per year that some people gain.
Anywho, I did my bootcamp videosyesterday which were great toning for the backside then I did 80 throughout my day with walking, dancing, and kickboxing with my son. It felt great but I hated that I broke it up throughout the day. Oh well, at least I worked out right?!
I guess that's all forr ight now ... I haven't been sleeping much so I'm pretty tired but have to go get school started, chores done, exercise in ... lots of stuff. Thanks for listning.
Anywho, I did my bootcamp videosyesterday which were great toning for the backside then I did 80 throughout my day with walking, dancing, and kickboxing with my son. It felt great but I hated that I broke it up throughout the day. Oh well, at least I worked out right?!
I guess that's all forr ight now ... I haven't been sleeping much so I'm pretty tired but have to go get school started, chores done, exercise in ... lots of stuff. Thanks for listning.
Tuesday, January 5, 2010
ouchie
OMGosh, I hurt so bad that I'm almost in tears. I did my yoga this morning, well actually only 20 minutes of it. I was sore but not in pain. I did my bootcamp challenges (see below) and felt ok but shoulders were sore then I did 40 min. of kickboxing. Just a couple min. into it I began wondering if I would be able to finish it. I did, but not without PAIN. I'm not just sore ... I'm actually in pain in my lower back. I don't know if I pulled something or what's going on but I know that I'm gonna have to take some motrin and a long steaming hot shower. I hope I wake up feeling better tomorrow cause right now I don't want to do anything else.
Ok ... read next paragraph with caution or just skip over.
Poopie Pump!
Well, we've lived in this house since the end of 2004 ... we have a septic tank & that bad boy has never been pumped until today. Whoa, that sucker was full ... ewww. The guy who did the pumping thought I would like to see how full it was ... ha, I wasn't interested at all but I guess I had to look to make for sure he did his job or what not. That stupid thing had the whole house smelly for a good hour. Even my candles couldn't cut that stink. The only good thing about it is at least it wasn't over flowing like the neighbors was doing a year or so back. I wish they would just put us on city sewer, I mean we do live in the city limits.
Cardio for the week thus far
Sunday = Kickboxing (Turbo Jam) 20 min burned 314
Walk 15 min/mile 30 min burned 225
Walk 17 min/mile 30 min burned 200
Jump Start Cardio 10 min burned 167
Monday = Walk 13 min/mile 65 min burned 543
Tuesday = Yoga 20 min burned 79
Kickboxing (Turbo Jam) 40 min burned 629
Food for the Day
Breakfast = 396
Dannon Activia Peach Yogurt, 4 oz., 1 serving
Egg substitute, liquid (Egg Beaters), 0.5 cup
Granny smith apple - 1 med. apple, 1 serving
Kraft Free American Cheese Singles, 1 slice
Regular Coffee, 4 cup (8 fl oz)
Cream substitute, Coffee-mate fat free, 4 tbsp
Bread, wheat (including toast), 1 slice
Lunch = 410
Vegetable Beef Soup, 1 cup
Bread, wheat (including toast), 1 slice
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")
Precious Reduced Fat String Cheese, 1 oz
Granny smith apple - 1 med. apple, 1 serving
Dinner = 405
Cornbread, 0.6 piece
Cheddar or Colby Cheese, Low Fat, 2 oz
Vegetarian Chili RECIPE, 1 serving
Onions, raw, 4 slice, medium (1/8" thick)
Sour Cream, reduced fat, 2 tbsp
Snack = 153
Hummus, 0.3 cup
Baby Carrots, raw, 5 large
Total = 1,364 calories
Boot Camp Challenges
Bonus move;
Starting Position
Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).
Action
INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.
EXHALE: Straighten arms and return to starting position to complete one rep.
Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.
Muscles Worked: Chest, Triceps, Shoulders
Ok ... read next paragraph with caution or just skip over.
Poopie Pump!
Well, we've lived in this house since the end of 2004 ... we have a septic tank & that bad boy has never been pumped until today. Whoa, that sucker was full ... ewww. The guy who did the pumping thought I would like to see how full it was ... ha, I wasn't interested at all but I guess I had to look to make for sure he did his job or what not. That stupid thing had the whole house smelly for a good hour. Even my candles couldn't cut that stink. The only good thing about it is at least it wasn't over flowing like the neighbors was doing a year or so back. I wish they would just put us on city sewer, I mean we do live in the city limits.
Cardio for the week thus far
Sunday = Kickboxing (Turbo Jam) 20 min burned 314
Walk 15 min/mile 30 min burned 225
Walk 17 min/mile 30 min burned 200
Jump Start Cardio 10 min burned 167
Monday = Walk 13 min/mile 65 min burned 543
Tuesday = Yoga 20 min burned 79
Kickboxing (Turbo Jam) 40 min burned 629
Food for the Day
Breakfast = 396
Dannon Activia Peach Yogurt, 4 oz., 1 serving
Egg substitute, liquid (Egg Beaters), 0.5 cup
Granny smith apple - 1 med. apple, 1 serving
Kraft Free American Cheese Singles, 1 slice
Regular Coffee, 4 cup (8 fl oz)
Cream substitute, Coffee-mate fat free, 4 tbsp
Bread, wheat (including toast), 1 slice
Lunch = 410
Vegetable Beef Soup, 1 cup
Bread, wheat (including toast), 1 slice
Ham, extra lean, (5% fat), 1 slice (6-1/4" x 4" x 1/16")
Precious Reduced Fat String Cheese, 1 oz
Granny smith apple - 1 med. apple, 1 serving
Dinner = 405
Cornbread, 0.6 piece
Cheddar or Colby Cheese, Low Fat, 2 oz
Vegetarian Chili RECIPE, 1 serving
Onions, raw, 4 slice, medium (1/8" thick)
Sour Cream, reduced fat, 2 tbsp
Snack = 153
Hummus, 0.3 cup
Baby Carrots, raw, 5 large
Total = 1,364 calories
Boot Camp Challenges
Bonus move;
Starting Position
Start facing wall, arms-length away, feet slightly apart, legs straight with weight on toes. Place hands on wall with pointer fingers and thumbs forming a triangle. Keep arms in line with shoulders/chest (not above or below this region).
Action
INHALE: Bend elbows about 90 degrees and lower body toward the wall without touching it.
EXHALE: Straighten arms and return to starting position to complete one rep.
Special Instructions
The further your feet are away from the wall, the more difficult this exercise will be. Also be sure not to lock knees or elbows.
Muscles Worked: Chest, Triceps, Shoulders
Monday, January 4, 2010
Marching to my own beat!
Breakfast= 371
Dannon Activia Peach Yogurt, 4 oz., 1 serving
Granny smith apple - 1 med. apple, 1 serving
Kraft Free American Cheese Singles, 1 slice
Bread, wheat (including toast), 1 slice
Regular Coffee, 2 cup (8 fl oz)
Cream substitute, Coffee-mate fat free, 2 tbsp
Egg substitute, liquid (Egg Beaters), 0.5 cup
Lunch= 494
Bean With Ham Soup, 1 cup (8 fl oz)
Bread, wheat (including toast), 1 slice
Roast Beef - Slice, 0.75 oz
Oranges, 1 cup, sections
Precious Stringsters String Cheese, 1 serving
Dinner = 404
Vegetable Beef Soup, 2 cup
Side Salad, 1 serving
Kraft Light Done Right Italian Salad Dressing, 2 tbsp
Snack = 141
Baby Carrots, raw, 5 large
Athenos Roasted Garlic Hummus, 2 tbsp
California Navel Orange - medium orange (131g), 1 serving
Daily Total = 1,409 calories
Cardio for the week thus far
Sunday = Kickboxing (includes Turbo Jam) 20 min burned 314
Walk 15 min/mile 30 min burned 225
Walk 17 min/mile 30 min burned 200
Jump Start Cardio 10 min burned 167
Monday = Walk 13 min/mile 65 min burned 543
I am in a Alabama takes it off group & our weigh in days are set for Monday so I had to weigh in this morning. I wasn't expecting to see a loss although I was praying to the scale Gods to see something cause well, obviously I have been working my flipping tail off. I was happy to see another loss. 6 oz in 2 days which not puts my at 207 pounds. I'm on cloud nine with my progress & I actually feel stronger already. I didn't think I would make it through my 5 mile walk but I did. I'm super tired at the moment but I did it & that's what counts!
In my Body Bootcamp challenge we had a video to complete which I did ... my booty is burning though. Also we had to complete 30 min. of our own cardio ... which I did!
Bonus Challenge for Monday (optional) is to eat at least 3 servings of fruit. Fresh, frozen and canned fruits are low in calories, high in fiber and nutrients, and can help satisfy a sweet tooth without doing as much damage as a dessert. As you can tell from my food log ... I did this challenge with no problem at all. Yah for me!
Dannon Activia Peach Yogurt, 4 oz., 1 serving
Granny smith apple - 1 med. apple, 1 serving
Kraft Free American Cheese Singles, 1 slice
Bread, wheat (including toast), 1 slice
Regular Coffee, 2 cup (8 fl oz)
Cream substitute, Coffee-mate fat free, 2 tbsp
Egg substitute, liquid (Egg Beaters), 0.5 cup
Lunch= 494
Bean With Ham Soup, 1 cup (8 fl oz)
Bread, wheat (including toast), 1 slice
Roast Beef - Slice, 0.75 oz
Oranges, 1 cup, sections
Precious Stringsters String Cheese, 1 serving
Dinner = 404
Vegetable Beef Soup, 2 cup
Side Salad, 1 serving
Kraft Light Done Right Italian Salad Dressing, 2 tbsp
Snack = 141
Baby Carrots, raw, 5 large
Athenos Roasted Garlic Hummus, 2 tbsp
California Navel Orange - medium orange (131g), 1 serving
Daily Total = 1,409 calories
Cardio for the week thus far
Sunday = Kickboxing (includes Turbo Jam) 20 min burned 314
Walk 15 min/mile 30 min burned 225
Walk 17 min/mile 30 min burned 200
Jump Start Cardio 10 min burned 167
Monday = Walk 13 min/mile 65 min burned 543
I am in a Alabama takes it off group & our weigh in days are set for Monday so I had to weigh in this morning. I wasn't expecting to see a loss although I was praying to the scale Gods to see something cause well, obviously I have been working my flipping tail off. I was happy to see another loss. 6 oz in 2 days which not puts my at 207 pounds. I'm on cloud nine with my progress & I actually feel stronger already. I didn't think I would make it through my 5 mile walk but I did. I'm super tired at the moment but I did it & that's what counts!
In my Body Bootcamp challenge we had a video to complete which I did ... my booty is burning though. Also we had to complete 30 min. of our own cardio ... which I did!
Bonus Challenge for Monday (optional) is to eat at least 3 servings of fruit. Fresh, frozen and canned fruits are low in calories, high in fiber and nutrients, and can help satisfy a sweet tooth without doing as much damage as a dessert. As you can tell from my food log ... I did this challenge with no problem at all. Yah for me!
Sunday, January 3, 2010
The Scary Truth
waist= 40hips = 45.25
thighs = 25.50
neck = 15
calves = 17
upper arms = 14.75
body fat = 43.6%
<-- Jan 2, 2010
End of month goal is to be anywhere between 199.6-203.6. That's 1-2 pounds gone per week.
Today I have completed 20 min of kickboxing (turbojam), 2 mile 15 min walk, the 10 min. boot camp video posted yesterday, and a 30 min walk with the honey. That's a lot of calories burned today. Hoping, praying, keeping my fingers crossed that this is what it takes for my body to get the point ... I don't want to be fat anymore.
Food Plan
Breakfast = 346
Dannon Activia Peach Yogurt, 4 oz., 1 serving
Egg substitute, liquid (Egg Beaters), 0.5 cup
Granny smith apple - 1 med. apple, 1 serving
Kraft Free American Cheese Singles, 1 slice
Bread, wheat (including toast), 1 slice
Lunch = 429
Milk, nonfat, 1 cup
Peanut Butter, smooth style, 1.5 tbsp
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)
Bread, reduced-calorie, wheat, 2 slice
Peanut Butter, smooth style, 0.5 tbsp
Dinner = 396
Cheddar or Colby Cheese, Low Fat, 2 oz
Portobello Burgers RECIPE, 2 serving
Cucumber (with peel), 1 cup slices
Yellow Mustard, 1 tsp or 1 packet
Nature's Own Whitewheat Hamburger Bun, 1 serving
Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
Snack = 298
Oranges, 2 cup, sections
Baby Carrots, raw, 5 large
Athenos Roasted Garlic Hummus, 4 tbsp
Daily Total = 1,469
Dannon Activia Peach Yogurt, 4 oz., 1 serving
Egg substitute, liquid (Egg Beaters), 0.5 cup
Granny smith apple - 1 med. apple, 1 serving
Kraft Free American Cheese Singles, 1 slice
Bread, wheat (including toast), 1 slice
Lunch = 429
Milk, nonfat, 1 cup
Peanut Butter, smooth style, 1.5 tbsp
Apples, fresh, 1 small (2-1/2" dia) (approx 4 per lb)
Bread, reduced-calorie, wheat, 2 slice
Peanut Butter, smooth style, 0.5 tbsp
Dinner = 396
Cheddar or Colby Cheese, Low Fat, 2 oz
Portobello Burgers RECIPE, 2 serving
Cucumber (with peel), 1 cup slices
Yellow Mustard, 1 tsp or 1 packet
Nature's Own Whitewheat Hamburger Bun, 1 serving
Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
Snack = 298
Oranges, 2 cup, sections
Baby Carrots, raw, 5 large
Athenos Roasted Garlic Hummus, 4 tbsp
Daily Total = 1,469
Saturday, January 2, 2010
Bootcamp Day 1
So I joined www.SparkPeople.com the other day * signed up for their Body Bootcamp challenge. This video is what's scheduled for tomorrow but I'm weird & did it today & then will do it again tomorrow. OMLord ... this sucker had me sweating like a stuffed pig. Maybe it had something to do with the 20 min. workout I did before this one but whatever the case ... it's a great short workout. I'm really hoping I will see some great results this month and all the way til I hit my goal weight. I'm pumped this year! This is my year to see the new me.
GOOD NEWS ... the scale showed a loss this week. I'm down 5 pounds from Thanksgiving & 2 of those pounds are just from last Monday ... whoo hoo.
Friday, January 1, 2010
No resolutions, just goals!
In the past I have made new years resolutions to lose weight but it never seems to last for more than a month or two. This year I'm not making losing weight a resolution, I'm making losing weight a lifestyle change. I can't just diet until I reach my goal and hope to keep the weight off, it doesn't work like that. I now know that getting in shape & living healthfully is more than the latest diet craze in a magazine that promises to lose weight so quick that its like a dream come true. If something sounds to good to be true it's probably because it is. I've learned from past experiences ... diets in the magazines don't work!
This year I'm not making one big goal ... big goals never work for me because I can't seem to focus on long term. So, I'm making weekly and monthly goals where I can see the end in sight.
January Goals
1. Practice yoga 2-3 times a week
2. Do some form of heart pumping cardio 5-6 times a week
3. Drink 8-8 oz glasses of water daily
4. Try a new recipe 2x a month
5. Get in no less than 2 fruits & 2 veggies a day
6. Reach 205 pounds by months end (1 lb a week)
7. Start & Finish the Spark book.
What's my plan of action to reach the goals I have set forth? Every Monday, Wednesday, & Friday I will get up at 6:30 in the morning and practice yoga with or without my hubby. When my son has completed his school work for the day (usually around 10 am) together we will do a TaeBo, Biggest Loser, or walk video that is 30 minutes long. After dinner every night I will take a 30+ min walk with hubby. Should energy present itsself throughout the course of the day I will step away from the computer and exercise. While exercising I will chug my water so I will have an easier time of drinking my 8 glasses. I will come to SP every morning to plan out my nutrition taking into account that I must have 2 fruits & 2 veggies. I believe I should be able to lose 1 pound a week by counting calories & exercising regularly. My calorie range is 1200-1600 a day! Finally, the Spark book ... I will take 30 min. or more a day to read it. Still waiting for it to get here but believe it will be here sometime this coming week as I've already received shipping notice.
At the end of the month I will copy my January goals & state my progress. I will tweak any part of my plan that didn't work and add anything to it that will benifit me in the next month. I'm ready, willing, and able to get my life back & only I can make it happen. I'm the only one standing in my way of reaching my new life & I'm refusing to stand in my way anymore.
This year I'm not making one big goal ... big goals never work for me because I can't seem to focus on long term. So, I'm making weekly and monthly goals where I can see the end in sight.
January Goals
1. Practice yoga 2-3 times a week
2. Do some form of heart pumping cardio 5-6 times a week
3. Drink 8-8 oz glasses of water daily
4. Try a new recipe 2x a month
5. Get in no less than 2 fruits & 2 veggies a day
6. Reach 205 pounds by months end (1 lb a week)
7. Start & Finish the Spark book.
What's my plan of action to reach the goals I have set forth? Every Monday, Wednesday, & Friday I will get up at 6:30 in the morning and practice yoga with or without my hubby. When my son has completed his school work for the day (usually around 10 am) together we will do a TaeBo, Biggest Loser, or walk video that is 30 minutes long. After dinner every night I will take a 30+ min walk with hubby. Should energy present itsself throughout the course of the day I will step away from the computer and exercise. While exercising I will chug my water so I will have an easier time of drinking my 8 glasses. I will come to SP every morning to plan out my nutrition taking into account that I must have 2 fruits & 2 veggies. I believe I should be able to lose 1 pound a week by counting calories & exercising regularly. My calorie range is 1200-1600 a day! Finally, the Spark book ... I will take 30 min. or more a day to read it. Still waiting for it to get here but believe it will be here sometime this coming week as I've already received shipping notice.
At the end of the month I will copy my January goals & state my progress. I will tweak any part of my plan that didn't work and add anything to it that will benifit me in the next month. I'm ready, willing, and able to get my life back & only I can make it happen. I'm the only one standing in my way of reaching my new life & I'm refusing to stand in my way anymore.
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